Baseball legend Babe Ruth once said "I swing big, with everything I've got. I hit big or I miss big." Well, you could say that I took that approach going into this past weekend's innagural Graveyard 100 mile ultramarathon in the Outer Banks. I definitely went out swinging for the fences, and while I won't quite say I missed big, it was like hitting a glancing foul ball that barely made it out of the infield.
Going into the run I knew I had some monuMENTAL challenges infront of me. Though my winter running mileage was indeed adequate for a 100 miler, most of my running was done on mountain trails and gravel roads. I am not a road runner. I knew that whatever conditioning base I needed for endless miles of pavement really wasn't there. Yet, I readily accepted that as part of the challenge for this event, as well as knowing crewed runners were likely to benefit from logistics of the course far better than lone rangers like myself (can you pluralize the term lone rangers?). The aid stations were spread out every 18 to 25 miles, which required runners to carry 3-8 hours worth of food and gear. Finally, as such the case with any first year event, we were sort of guinnea pigs who didn't have any results, or race reports to go by. Part of the reason I am writing this is to help runners who would like to participate in this event in future years.
On paper the course looks fairly benign. It is a 102.2 miles of, paved, flat, and fast road. This format drew in a variety of folks like myself looking to set a 100 mile PR, perhaps have an "easier" shot at getting a silver sub 24 hour buckle, or a minimal course to complete their first 100 miler. None of the above turned out to be true, and even for seasoned ultra runners, this was a very tough event. The event website states this, and the details should not be overlooked.
The alarm buzzed at 2:22am. A few shuttle rides, and a couple hours later it was 4:45am and we were on a cool windy beach at the north end of Currituck. 72 runners shivered under the nearly full moon eagerly awaiting the start. At 5:10am we began our 102.2 mile odyssey down the well traveled shoreline road, route 12.
I took the pace out hard from the start, fully knowing the risks of a major blowup later. The morning was cool, and the sunrise was inspiring to watch as it rose over the Atlantic ocean. I passed through the first aid station in 2:45, a mere 19.9 miles into the race. I ended up ditching my headphones, because I partially think the music was causing me to run faster than planned, but it also meant I would have no music the remaining 80+ miles. I knew the pace was way too hot early, so I tried backing off a bit, but the truth is that the road was running so fast that even when I felt like I was going "slow", I was probably running a good minute per mile faster than where I wanted to be. The perceived slow down still wasn't enough as I passed through the marathon mark in about 3:45, and arrived at the 32.7 mile water stop in an overly brisk 4:35. This was an 8:24 minute mile pace through the first third of a 100 miler, which put me on a very unrealstic 14 hour projected finish pace. At this point I knew I was playing with fire, and if I wanted to avoid an embarassing early DNF I had to smarten up a bit. Time for some built in walk breaks and major slow down.
By mile 40, my body was already feeling the burn from the pavement. My feet had developed several hot spots and my quads were really started to throb. It reminded me of the times I felt so much more beat up after a road marathon, than say a trail 50 miler through the mountains. The road was taking it's toll, and this time it was taxing my legs (like the clever puns I used there?). At this point, Brenda Carawan comes frolicking by me like she's out for a run in neighborhood. To give credit where credit is due, Brenda did what I could not. She went out on a mission, held it together, and ended up setting a massive personal best. By the way, she won the event overall. Women ended up humbling us guys and took a clean sweep of the 100 mile and 100k races. No men were even close. Great job ladies! Meanwhile, back at the Mike Bailey walkathon, I was trying to avoid being "that guy" who leads a race for 40 miles, only to crap out with a pathetic 60 mile zombie walk to the finish.
My quivering mess for leg muscles crawled into the scenic Bodie Lighthouse aid station, mile 45, and I knew I was in for a loooong day. I was at the aid for about 10 minutes, couldn't figure clothing, so I grabbed everything and said adios. With the bright sun it was hot one moment, and then with the wind and walking, it was cold the next. C'mon body, make up your mind about being hot, or cold, this is getting a bit silly. At the race's halfway point I somewhat broke out of my funk and enjoyed the splendid view from the course's 2.5 mile Bonner Bridge. With that little pick me up I arrived at the 50.8 mile water stop in 7:57. While this was a nice split for around the halfway point of the race, I knew all too well that my legs did not have anywhere near enough to "run" the second half like I had hoped.
The miles rolled along and the wind swirled the sand from the dunes over the smooth asphalt. It was actually quite a beautiful sight, though I also felt the conditions were perfect for a chapstick commercial. I was practically ready to see Ben Stein hop out from behind a dune to suggest Visine for dry eyes accompanied by an SPF50 Hawaiian Tropic sunscreen stand. On the arrid straight aways you could see for miles and miles where you were headed. At several points in the race you could see your destination about 10 miles off in the distance and knew that you weren't going to get there for another two hours. Sheesh, what a mind job. Spray painted mile markers on the ground signaled the completion of 55 miles, then 60. I reached the Rodanthe aid station a few hours before sunset and grabbed my night gear. I will say that 100 milers, as far as being a physical and mental test, really begins after the 100k mark. They said that the night stretch of 24.4 miles between aid 3 and 4 would be the hardest, and I am pleased to say that it did not disappoint. I reached 70 miles in 12:20, and then the sunset drew in the chilly night breeze, accompanied by a colorful spectrum of colors off the western skyline.
The night brought cold, but also gave me plenty of incentive to keep jogging to stay warm. I would summarize the twenty mile stretch from 63 to 83 miles as a mix of brisk walking and about 60% jogging. I was really laying the hammer down with those blistering 12:30 miles. However, the wind, though at my back for most of day, was really preventing me from staying warm, even with the intervals of running. My feet, which hurt as early as 40 miles earlier, were on fire due to blisters on both feet. Despite attempts at fixing them throughout the day, the repetitive steps were making it tougher to run. Lack of running + dropping temps = very rapidly dropping core temperature. This is an equation many runners fear, and for most Graveyard runners, it was a bad reality. When I reached the final Hatteras Lighthouse aid station (mile 87), I had been slowly fading into a cold induced walk for a couple hours. I knew I absolutely had to find more clothing, because the light coat, t-shirt, and shorts that had sufficed all day weren't going to cut it for the remaining 13+ miles. After about 15 minutes warming up and eating some hot chili an awesome volunteer let me borrow an extra shirt and blue tights. I tossed on a garbage bag for wind protection, and though I looked like love child of Quasimodo and Spider Man, it was time to roll.
Eventhough I was now plenty warm, I knew my running for the day was long over. My feet and quads weren't capable of much, and when I could feel the skin of my blisters sloshing around in my shoe, it was clear running would do more harm than good. This was the first time my feet have blistered in Drymax socks, and they were bad. The last hours were indeed long and lonely, but it was in these times where the road never seemed to end that I reminded myself that THIS is the challenge I came for. I remembered my friends Ian and Bill, whom I lost in the last month, and promised myself I wouldn't complain about the cold, tired legs, and blisters. My thoughts shifted towards the moon rising over my left shoulder, the sound of the crashing waves muffled by the dunes, and the stars above that looked like a Light Bright masterpiece. My mind settled and even with 95 miles of harsh pounding, I was happy and content.
Soon the lights of Hatteras were on the horizon, and though it seemed like it took ages to get there, it meant I was very near the finish. A volunteer van drove by and said I had half a mile to go, but after a half mile I saw nothing. I stood at the intersection for about five minutes where they said to stay left for the finish line, but I looked to the left and didn't see anything set up. Little did I know, I was literally about a hundred yards from the finish, but it wasn't until a crew person walked up to me that I was pointed to the correct spot. A few steps later I was done, and honestly I don't think I've been more happy to be done with a race. Compared to trail races with full aid every 4-10 miles, this one tested my mental game pretty good.
Some closing thoughts. If you think it will be easy to break 24 hours because the course is flat, you are in for a surprise. This is also not really a race for people attempting their first 100, or ultra. If you are a novice runner who really wants to try this event, perhaps invite your friends to crew for you, as races like this can really bond runners and crews. The scenery of the course is very beautiful, though you will be very isolated most of the time. You will run through little coastal towns to break up the monotony, but in March most of the businesses are closed. I probably walked about 30 miles of this race, and everything after mile 83. I'm not sure if the trashed legs were due to the pavement, fast pace early, or combination of both. Either way, it was a lot of walking. I will say that when they shuttled us back home the runners still on the course looked like extras from music video Thriller. Lips were chapped, faces were crusted over from sun and wind burn, and eyes glossed over from sheer fatigue. Yup, you too can experience these aesthetics for only $210 and a signed waiver :-)
Immediately after the run I felt more wrecked than any other race I had ever done. I could barely get out of the shuttle van, and walking up the four steps into the finish line motel was tantamount to ascending the Hilary step on Mount Everest. It is always so ironic how one second we are running distances of mentally managable increments of 10 and 20 miles, and then we find taking a handful of steps to get into a shower nearly mind numbingly impossible. Thankfully, I am writing this post three days after the run, and I am happy to say the blisters are healing, the swelling is gone, and three nights of fitfull sleep served me well. 100 milers also give me carte blanche to eat anything set infront of me that contains a measurable caloric value.
Race stats:
Time: 20:28:16 (4th overall, 3rd male)
Time at aid: something around 50 minutes. Mostly eating, warming up, finding gear so I wouldn't freeze to near death, and making people look at my gross feet.
Starters: 72
Finishers: 44 (39% drop rate)...in ideal weather
First time 100 milers: 2 out of 20 finished (90% drop rate)
Sub 24 hour buckles: 21 (29%)
Weather: high 30's to high 40's. Sunny. Wind from the north 10-28 mph.
Thank you to RaceNC (Brandon and Heather Wilson) for their support and for having the crazy notion to put on a 100 mile run down the entire length of the Outer Banks. Thanks to all the volunteers for making this new event happen, and for braving the wind and cold so we would pursue our nutty passion for running stupidly far. This was a worthy challenge, and certainly unlike any ultra I have ever done.
Thanks,
Mike Bailey
Tuesday, March 13, 2012
Monday, March 5, 2012
Rising up for the Grave...the Graveyard 100
Well folks, we are only five days away from the inaugural Graveyard 100 mile run in the Outer Banks. This is a race I know little about, but it looks to be a formidable challenge in a rather nontraditional sense within the context of ultra running. The course is almost completely flat, non technical, and is 100.7 miles of point to point pavement. It will likely be windy, cool, possibly rainy, and very lonely with only 87 runners in the 100 mile event. The Graveyard 100 breaks away from the trails and mountains that I have grown so acustomed to running, and the monotony and pounding of seemingly endless pavement should be a whole new mental challenge.
The race logistics are rather unique. Runners are being given the option of either being driven over the course's 2.5 mile bridge, or running it. Riders must make up the distance at another designated point in the race. The aid stations are also rather sparse, given that they will be spaced over segments of 18-25 miles. The one great thing, especially for me, is that the course is essentially a straight line on one road, so it should be humanly impossible to get lost. Can I get an amen!
The game plan: I'll be going at this race old school like most events I run. I will be driving down before the race and sleeping in the hotel de sedan (aka my car). I have no crew and no pacer. Unlike Western States, I will be wearing a watch, and perhaps even a gps for the last third of the race.
The race director has stated they are preparing for racers who could potentially run in the 14 hour range. I'm not sure anyone in the field is capable of that, but it does appear the course could dish out some fast times, especially if we are treated with a nice tail wind from the north.
Goals: Making time goals for any 100 miler can be daunting, because there are so many variables that can change over the course of 100 miles. I suppose I'll start by saying that I am trusting the "training" that I've done over the past few months, but also aware that with only three one hundred mile finishes, I am still a relative novice at the distance. My 100 mile personal best is a modest 21:52 at the 2010 Old Dominion 100. On paper it looks like a stout race, but in reality the run was marred by a few poor decisions with nutrition and dealing with feet issues. I also lost about 20 minutes trying to find the course during a section where the flagging had been removed. I think I'm in shape for this run? I won't divulge all my training secrets, but is does involve a lot of Taco Bell. The irony is that I still understand that even with all the training in the world, I could end up having a disasterous race at 20 miles, or a huge personal best. That's life.
All in all, I am going to enjoy this event and the pure solitude. Yet, sadly I will be running in memory of two good friends that I have lost in the last month. They are Bill Parkins (61) and Ian Hodges (22). These were two people, born of humble beginnings that eventually touched people in mighty ways. Bill wore braces on his legs as a child and was told by doctors that he would never walk. But, Bill had another idea and though his life was never full of the physical health we value, he was more alive than many of us. When Bill passed away from cancer, you knew that the boy they said would never walk ran the good race. Then there is Ian. Ian Hodges was born with Down Syndrom. He was a beacon of light in our community, in our church, and in my life. I will miss his smile and the frequent hugs.
Thursday, February 23, 2012
Letters to Myself
I was having a rather nostalgic conversation with an old college buddy yesterday, and we talked about what it would be like to go back in time 10 years and have a conversation with ourselves. Honestly, we both agreed our lives are nothing like what we expected, and if we had to describe it to ourselves in the year 2002, we probably wouldn't believe a word of it. I then thought, what would it be like to also write a letter to ourselves ten years from now? That, at least, is a possibility. Well, here goes my attempt at a little inner monologue "time travel". This is a letter to myself in the year 2002 from 2012.
Dear Mike in 2002,
I am writing you from the year 2012. Sounds like a long time from now, but rest assured when you glance back it will seem like a blink of an eye. Unlike the movie Back to the Future, I doubt we'll be seeing hover boards and flying cars in three years, but some of the ideas aren't far off. According to some people, they actually believe the world will end just before Christmas of this year, but I doubt it. A lot of good and bad will happen in your life, as I'm sure you well expected. Afterall, our personalities and gut instincts haven't changed much over the years, though the 30 year old version of you is a touch more jaded about work and relationships. Speaking of, I hate to break it to you, but you still won't be married in 10 years. You chose some pretty messed up girls, and a few of them chose you. And whatever you do never ever date a pastor's daughter. When your gut says a girl is a liar and cheater, trust it, and move on. Look at me futily trying to change the past that can't be undone. On the flip side, at least you haven't been divorced, or have any kids you owe child support on. Being a bachelor is actually quite nice as you have been able to see and do many things in your free time that you may not have.
How's that political science major coming along? Again, not to bust your chops, but you won't be using it much, and don't fret about the low GPA's your sophomore and junior years at JMU. The time you spent with the people you did was the most important thing you could have done with your time. Afterall, you learn life is about relationships and the daily pursuit of bringing life and fruitfullness to them. Not all days, months, or even years can be good.
So, how does it feel being 20 years old? My mind and body almost forgot what it was like to be full of energy all the time, stay up until 4am, and sleep in until 2pm the next day. Believe it or not right now I consider sleeping in anything past 8am. That's the same time as all those early classes you try so hard to avoid scheduling. Lol. Yeah, work is work. You are living back in Harrisonburg for the second time since graduation. You were here for three years, left for two, and are about to complete another three years. Oh, and you're still at JMU, but don't worry, you're an employee and not a grad student.
The family is still doing well in 2012. Mom and dad are healthy and still kicking. They look a bit older, but they are now in their 60's, which is hard for you to believe. Your little sister Elisa graduated from JMU in 2006, and is about to complete grad school at MCV. She is also getting married this August! Can you believe that little Elisa is getting married before you? What a mature, intelligent, and beautiful woman she has become. But, you never doubted it for a second. Her Fiance is named Tim, and it's moments like these you can really feel time fly. I hope you remember the fourth of July this year, and remember it well. You'll be at the Richmond Diamond for the grand illumination fireworks show and the entire family will be there, including grandma and grandpa. Please Michael, please take time to appreciate every moment you have with them. When their eyes are gazing up at the spectacular fireworks take a moment to look at them. Look at your family in this place in time and know that beautiful fleeting seconds such as this are a glimpse at eternity. Appreciate every birthday, Easter, Thanksgiving, and Christmas you have with everyone for the next couple of years.
In 2005 grandma will pass away from cancer, and grandpa as well in 2008. You thought you'd always have them forever, but life is true and just in these ways. However, none of it was in vain. You became a runner! I know your laughing because you hate running even a mile, but you will become a man on a mission to cure cancer. Did you'd ever think you'd run a marathon? Well guess what, not only did you run one, but you will have run over 75 by the time of your 31st birthday. Always an overachiever, eh Mike? You've summitted America's highest peaks, been to Hawaii, run one hundred mile races, and lived a life's worth of experiences just in the next decade to come.
Any big plans for your 21st birthday? Hate to break it to you, but you'll be working 11 hours on your big 21st birthday without a single drop of alcohol. By the way, Sarah Thomas isn't worth your time right now, and neither is Ashley. They will both be married to guys they have yet to meet. You do still keep in touch with your current best friends, but a lot of your aquaintances will fade soon after college. People are a transient part of this thing called life, and they come and go seemingly like the wind. All your best friends are now either married with kids, about to get married, or moved off. Learn when it's time to let go of old friendships. The days of having hundreds of friends and weekly parties will end shortly, so soak it up now. Amanda and Julia were amazing, and you'll meet them both in Hawaii. Enjoy that journey well. A bad car accident in 2009 will leave you scarred the rest of your life and you will learn that scars of the body and scars of the soul are two very different things.
I could go on and on about the technology, music, sports, movies, and fashion changes, but that will be fun for you to learn as time goes by. Just one warning though. Hollywood ran out of ideas so they are remaking all your childhood movies, and don't get over excited about the ending of a show called Lost, because it makes little sense, and your favorite show Smallville managed to run for ten whole seasons. I suppose some big milestones are that we have a black president, and we had the ten year anniversary of 9-11, which is fresh in your memory. I could reveal it all, but one major lesson in life is that we/you/me must make choices without the benefit of foresight. Everything that happens from now on will have small and large impacts on how you view life and make choices that bring you one step closer to tomorrow. Your faith in God will be tested. Your faith will prevail, but it will also fail miserably.
Just be sure to get regular dentist visits and stop eating so many Sour Patch Kids. Stop taking things for granted, because you still do, and stop complaining about the mundane things you cannot change. The world isn't so different in 2012, but as technology increases humanity proportionately decreases. The vastness and speed of information and communication will lead to the furthur complacency of real human interaction in exchange for virtual relationship. Deus Ex Machina as you will call it. The empty silence and space between people is less filled with conversation, smiles, and pleasant glances. People are plugged into everything. Computers, phones, listening devices. Everything but each other. Instead of pursuing, we find every distraction possible to avoid the other 7 billion people on earth. Yup, we're at 7 billion now. This is the way the world is shaping up as the buildings rise higher and man relies more on machine than his common fellow. This is the world you will graduate into. This is a world waiting for you to do something big.
Yourself in the the year 2012
-You ( Mike )
Dear Mike in 2002,
I am writing you from the year 2012. Sounds like a long time from now, but rest assured when you glance back it will seem like a blink of an eye. Unlike the movie Back to the Future, I doubt we'll be seeing hover boards and flying cars in three years, but some of the ideas aren't far off. According to some people, they actually believe the world will end just before Christmas of this year, but I doubt it. A lot of good and bad will happen in your life, as I'm sure you well expected. Afterall, our personalities and gut instincts haven't changed much over the years, though the 30 year old version of you is a touch more jaded about work and relationships. Speaking of, I hate to break it to you, but you still won't be married in 10 years. You chose some pretty messed up girls, and a few of them chose you. And whatever you do never ever date a pastor's daughter. When your gut says a girl is a liar and cheater, trust it, and move on. Look at me futily trying to change the past that can't be undone. On the flip side, at least you haven't been divorced, or have any kids you owe child support on. Being a bachelor is actually quite nice as you have been able to see and do many things in your free time that you may not have.
How's that political science major coming along? Again, not to bust your chops, but you won't be using it much, and don't fret about the low GPA's your sophomore and junior years at JMU. The time you spent with the people you did was the most important thing you could have done with your time. Afterall, you learn life is about relationships and the daily pursuit of bringing life and fruitfullness to them. Not all days, months, or even years can be good.
So, how does it feel being 20 years old? My mind and body almost forgot what it was like to be full of energy all the time, stay up until 4am, and sleep in until 2pm the next day. Believe it or not right now I consider sleeping in anything past 8am. That's the same time as all those early classes you try so hard to avoid scheduling. Lol. Yeah, work is work. You are living back in Harrisonburg for the second time since graduation. You were here for three years, left for two, and are about to complete another three years. Oh, and you're still at JMU, but don't worry, you're an employee and not a grad student.
The family is still doing well in 2012. Mom and dad are healthy and still kicking. They look a bit older, but they are now in their 60's, which is hard for you to believe. Your little sister Elisa graduated from JMU in 2006, and is about to complete grad school at MCV. She is also getting married this August! Can you believe that little Elisa is getting married before you? What a mature, intelligent, and beautiful woman she has become. But, you never doubted it for a second. Her Fiance is named Tim, and it's moments like these you can really feel time fly. I hope you remember the fourth of July this year, and remember it well. You'll be at the Richmond Diamond for the grand illumination fireworks show and the entire family will be there, including grandma and grandpa. Please Michael, please take time to appreciate every moment you have with them. When their eyes are gazing up at the spectacular fireworks take a moment to look at them. Look at your family in this place in time and know that beautiful fleeting seconds such as this are a glimpse at eternity. Appreciate every birthday, Easter, Thanksgiving, and Christmas you have with everyone for the next couple of years.
In 2005 grandma will pass away from cancer, and grandpa as well in 2008. You thought you'd always have them forever, but life is true and just in these ways. However, none of it was in vain. You became a runner! I know your laughing because you hate running even a mile, but you will become a man on a mission to cure cancer. Did you'd ever think you'd run a marathon? Well guess what, not only did you run one, but you will have run over 75 by the time of your 31st birthday. Always an overachiever, eh Mike? You've summitted America's highest peaks, been to Hawaii, run one hundred mile races, and lived a life's worth of experiences just in the next decade to come.
Any big plans for your 21st birthday? Hate to break it to you, but you'll be working 11 hours on your big 21st birthday without a single drop of alcohol. By the way, Sarah Thomas isn't worth your time right now, and neither is Ashley. They will both be married to guys they have yet to meet. You do still keep in touch with your current best friends, but a lot of your aquaintances will fade soon after college. People are a transient part of this thing called life, and they come and go seemingly like the wind. All your best friends are now either married with kids, about to get married, or moved off. Learn when it's time to let go of old friendships. The days of having hundreds of friends and weekly parties will end shortly, so soak it up now. Amanda and Julia were amazing, and you'll meet them both in Hawaii. Enjoy that journey well. A bad car accident in 2009 will leave you scarred the rest of your life and you will learn that scars of the body and scars of the soul are two very different things.
I could go on and on about the technology, music, sports, movies, and fashion changes, but that will be fun for you to learn as time goes by. Just one warning though. Hollywood ran out of ideas so they are remaking all your childhood movies, and don't get over excited about the ending of a show called Lost, because it makes little sense, and your favorite show Smallville managed to run for ten whole seasons. I suppose some big milestones are that we have a black president, and we had the ten year anniversary of 9-11, which is fresh in your memory. I could reveal it all, but one major lesson in life is that we/you/me must make choices without the benefit of foresight. Everything that happens from now on will have small and large impacts on how you view life and make choices that bring you one step closer to tomorrow. Your faith in God will be tested. Your faith will prevail, but it will also fail miserably.
Just be sure to get regular dentist visits and stop eating so many Sour Patch Kids. Stop taking things for granted, because you still do, and stop complaining about the mundane things you cannot change. The world isn't so different in 2012, but as technology increases humanity proportionately decreases. The vastness and speed of information and communication will lead to the furthur complacency of real human interaction in exchange for virtual relationship. Deus Ex Machina as you will call it. The empty silence and space between people is less filled with conversation, smiles, and pleasant glances. People are plugged into everything. Computers, phones, listening devices. Everything but each other. Instead of pursuing, we find every distraction possible to avoid the other 7 billion people on earth. Yup, we're at 7 billion now. This is the way the world is shaping up as the buildings rise higher and man relies more on machine than his common fellow. This is the world you will graduate into. This is a world waiting for you to do something big.
Yourself in the the year 2012
-You ( Mike )
Sunday, February 5, 2012
Return to the Icy 8 Hour Trail Run
(Photo courtesy of The Manimal: running through one of the less muddy sections, believe it or not)It's been three years since I ran the inaugural Icy 8 hour run in 2009. That year I was able to cover 50.3 miles on a day that saw quick running early due to a frozen ground, but fairly muddy conditions later.
Feb 4, 2012 was now the fourth running of Athletic Equation's popular winter event. For starters, I wasn't actually sure I was going to be running. The race was sold out and RD Alex Papadopoulos suggested I drive out to the race early and if someone didn't show, I could have dibs on the first slot. So, at 3:45am I drove two hours down to Lake Anna and was pleasantly surprised to hear I was going to be running. The talent that came out to this year's run was greater than any of the previous years. On hand were the 24 hour ATR winner Steve Speirs (2:45 marathoner), Thad Meyer (2:59 marathoner), Iain Banks (2:40 marathoner), and ultra stud Olivier Leblond (2:48 marathoner). And then there was me with my modest 3:33 marathon PR. Talk about feeling like an under dog about to get his butt handed to him. It truly looked like it could anyone's race, and the type of deep field that would force everyone to max out their 8 hours on the trail.
My goal prior to the race was to run eleven 4.7 mile loops (51.7 miles). This race does offer the option to mix and match either an 8, or 4.7 mile loop. This would be a new course record and personal best, though I believed many of the other talented runners were equally, if not better, suited to raise the bar higher.
A little after 7:30am the run starts and the 100 runners make their way into the first loop. Almost imediately I knew that the course conditions were far too muddy for me to set a PR. I felt like the first loop had been run at a pace I was slightly uncomfortable at, and was even more startled to see it still took 41:30 to complete. To compare, on the dryer 2009 course we came through loop one in under 41 minutes at an effort that felt much more relaxed. The perception was that the mud was slowing things down as much as 15-20 seconds per mile, and perhaps even more as the day progressed and conditions only worsened. Doing the math, if each loop was taking 1.5-2 minutes longer, I would lose roughly 20 minutes by the end of the day. Time to redo the strategy.
I opted to throw in an eight mile loop in hopes that I could at least match the 50.3 I had run in '09. However, even by mile 18 my day was not looking so good. I could feel my muscles really starting to feel worked, and the fatigue levels were a good bit more than what I was used to only 18.8 miles into a run. The eight mile loop is where I hit my first major crux of the day. I thought there was a satellite aid station at the midway point of the long loop, so I neglected to refill my water bottle, or grab any food to take on the go. As I completed the 3.3 mile extension of the long loop I realized I had made a terrible error and there was no aid. Needless to say, I bonked hard, ran out of water, and dragged myself to the start/finish on fumes.
Although I had completed 26.8 miles in 4:08, I felt horrible. My body was aching, my energy non existent, and I was 12 minutes slower than my '09 splits. I was honestly contemplating walking one more 4.7 mile loop and just calling it a day at 31.5 miles. I would have still run a 50k, which would have been enough to collect a nifty beer glass award. Respectable, right? So, I sat around for a few minutes, took in a heaping load of calories and tried to get my head back in the game. Leaving on lap six I reminded myself that I have done well here before, and this was not the kind of showing I knew I was capable of. There were 3 hours and 50 minutes to turn things around, and I knew well enough that these eight hour runs don't really become competitive until after the five hour mark. I thought back to the wise words of MC Hammer and was determined to be too legit to quit. So I put my head down, sucked it up, and trudged on. I reached the 50k mark in 4:54 and started building back some momentum.
But, at mile 36.2 I had some decisions to make. I could either attempt three 4.7 mile loops and likely risk not completing the third loop, which would bring my total to 45.6 miles. Normally this could get me in the top 3, but with the deep field, I just felt like it was going to take more than that to do it. I went ahead with the decision to attempt another 8 mile loop, and then finish with a 4.7 mile loop. It was a fairly big roll of the dice, because if I bonked hard again, there would not be enough time to complete the last loop and I would be stuck with 44.2 miles (even less than the 45.6 with the other strategy). I had 2 hours and 10 minutes to cover 12.7 more muddy miles. Gut check time.
The eight mile loop was tough, but felt easier the second time around. The short steep power line climbs came as a nice excuse to walk, albeit a few moments. I will say it was tough to figure out how much effort I wanted to put into this loop. I wanted to give myself a reasonable time cushion to complete the last 4.7 mile loop, yet I did not want to blow up with an hour left on the clock. I completed the 8 mile loop strong, which brought me to 44.2 miles in 7:07:30. That gave me a nice buffer of 52:30 to run the final 4.7 miles. Though I was confident I could cover the loop in time, there was always a slight fear that any given low point could cost me. Afterall, only completed loops within the eight hours count. While it wasn't blazing fast, I finished the last loop in 47 minutes, thus ending a tough day with 48.9 miles in 7:54.
I am very happy with this run for two big reasons. First, I believe in dryer conditions, this effort could have netted that 51.7 mile goal I was aiming for. I will say, as history has shown, the Lake Anna course may just always be a very muddy course. Secondly, it has been a while since I have struggled so early in a run, recovered, and was able to bounce back for a strong finish. When you don't feel good 18 miles into an event, it is almost impossible to talk yourself into wanting to go for another 31 miles. I haven't been that exausted at a finish line in quite some time, but with so many strong looking runners all day, there was never room to ease up. My advice for people who want to be competitive at timed events like this is to have a flexible game plan and use as much time as possible. Sounds rather obvious, but it can be risky trying to max out the mileage, though smart planning can allow mediocre runners like myself do well. I'm sure some of the faster runners actually hit quicker cumulative mile splits, but perhaps left 20-45 minutes on the clock. 4th place runner Steve Speirs actually ran 50 miles a good 15-20 minutes faster than my 48.9, but he only got credit for 46.1 due to a missed turn. Sans his missed turn, which I've done plenty of myself, I would have fallen back to 3rd. In the two years I have run the event I have used all but 6 and 3 minutes. My two combined Icy 8 hour finishes total 99.2 miles in 15 hours and 51 minutes of running. This proves good clock management can, to some degree, compensate for lack of speed.
Congrats to all the finishers. There were a remarkable number of runners who eclipsed the 40 mile mark, including 68 year old Gary Knipling's 41.4 miles. The results spoke for themselves on what a strong field ran. Six runners broke 45 miles, and Olivier Leblond's course record of 54.1 miles should be safe until he decides to run again. Three women ran 40 miles, or more, and quite a few people completed their first ultra, or set a personal distance record. Thanks to Athletic Equation and all the fine volunteers to braving the chilly conditions to help us out.
Cheers,
Mike Bailey
Monday, January 23, 2012
If I were sponsored....
The marketability of trail running has no doubt grown over the years. Though still very much a fringe extreme sport, it is evident that companies are starting to invest more of their time and money on ultramarathon athletes. It's nearly impossible to show up to a big name race and not see the logos of brands like Montrail, North Face, Udo's Oil, Innov8, Hoka One One, Patagonia...the list goes on. More and more runners are reaping the benefits of having companies support their endeavors, and thus more and more branding opportunities are showing up at events. Many of these athletes, for obvious reasons, use the brand(s) that sponsor them. In most cases the athlete very much likes the company they represent, because they enjoy the product, or have previously performed well with the product. It's a wonderful symbiotic relationship.
All of this made me wonder how it would look if I were actually sponsored by brands that I use on an everyday basis. I think we'd come up with a fairly wild assortment of logos, and a notable few that would look wonderfully out of place at any trail race. Here is my dream list of sponsors.
How could I survive, let alone train, if not for the amazing, calorie filled, delights of Taco Bell? I can't even count the number of times I've had a workout, and the first thing I eat afterwards is a scrumptious burrito, nachos, and mexican pizza. Gotta replish those glycogen stores!
Men don't need nipples, but since we have no choice but to have them, why not protect them? Johnson and Johnson band aids never fail to save my tatas from the unbearable risk of chaffing due to sweat, moisture, cheap fabrics, and the perky cold.
Now this would actually be a cool brand to be sponsored by, along with rival brand Quicksilver. Nothing says fashionable than showing up to a race in my trademark Hawaiian boardshorts. I have toed the line to more races in my blue floral shorts than other other pair of pants. Short shorts? Heck no! Boardshorts say I'm stylish, laid back, but I also want to protect the thighs from the often rugged nature of the trail.
Laugh if you want, but I'll be laughing my way to a PR. I won my first ever ultramarathon after eating several(more like four) delightful confections for a pre race breakfast. These 200-300 calorie gems have won their way into my heart, record books, and stomach. The coffee ain't bad either.
Why waste another $1.00-$1.50 on the same boring chocolate flavored gels? I mix things up by putting a small jar of this pure gold in my drop bags. Just a little scoop gives me twice the calories of a gel, plus the carbs and protein. Combine it with its partner in crime, peanut butter, and it's a match made in heaven.
The ultimate pre, or post run cocktail! It has the sugar for carbs, salt for electrolyte balance, and alcohol to dull the senses long enough to sign up for another ultra. Margaritas are also excellent for aleviating pain in the later miles of a race, or at least allowing to forget how much pain you were actually in. The only downside is that margarita is not an actual brand, though getting Jimmy Buffet to sponsor me would be pretty sweet. A good IPA is also a nice substitute.
Last, but certainly not least! The same food that got me through college is the same food that gets me on the road to race recovery. You can find noodles for as cheap as 10 cents, or as high as (gasp) 50 cents a bag. It's got all the sodium and carbs you need to recover strong for the next run.
Well, that's all I can think of for now. In case you're wondering if I really use the above brands, the answer is yes. My nutrition is terrible, and I like a good drink every now and then. If you happen to know anyone working in the marketing department for any of the above companies, please give them my info so I begin representing their brand as soon as possible.
My new slogon: "Mike Runs on Dunkin". It's got a nice ring to it :-)
All of this made me wonder how it would look if I were actually sponsored by brands that I use on an everyday basis. I think we'd come up with a fairly wild assortment of logos, and a notable few that would look wonderfully out of place at any trail race. Here is my dream list of sponsors.
How could I survive, let alone train, if not for the amazing, calorie filled, delights of Taco Bell? I can't even count the number of times I've had a workout, and the first thing I eat afterwards is a scrumptious burrito, nachos, and mexican pizza. Gotta replish those glycogen stores!
Men don't need nipples, but since we have no choice but to have them, why not protect them? Johnson and Johnson band aids never fail to save my tatas from the unbearable risk of chaffing due to sweat, moisture, cheap fabrics, and the perky cold.
Now this would actually be a cool brand to be sponsored by, along with rival brand Quicksilver. Nothing says fashionable than showing up to a race in my trademark Hawaiian boardshorts. I have toed the line to more races in my blue floral shorts than other other pair of pants. Short shorts? Heck no! Boardshorts say I'm stylish, laid back, but I also want to protect the thighs from the often rugged nature of the trail.
Laugh if you want, but I'll be laughing my way to a PR. I won my first ever ultramarathon after eating several(more like four) delightful confections for a pre race breakfast. These 200-300 calorie gems have won their way into my heart, record books, and stomach. The coffee ain't bad either.
Why waste another $1.00-$1.50 on the same boring chocolate flavored gels? I mix things up by putting a small jar of this pure gold in my drop bags. Just a little scoop gives me twice the calories of a gel, plus the carbs and protein. Combine it with its partner in crime, peanut butter, and it's a match made in heaven.
The ultimate pre, or post run cocktail! It has the sugar for carbs, salt for electrolyte balance, and alcohol to dull the senses long enough to sign up for another ultra. Margaritas are also excellent for aleviating pain in the later miles of a race, or at least allowing to forget how much pain you were actually in. The only downside is that margarita is not an actual brand, though getting Jimmy Buffet to sponsor me would be pretty sweet. A good IPA is also a nice substitute.
Last, but certainly not least! The same food that got me through college is the same food that gets me on the road to race recovery. You can find noodles for as cheap as 10 cents, or as high as (gasp) 50 cents a bag. It's got all the sodium and carbs you need to recover strong for the next run.
Well, that's all I can think of for now. In case you're wondering if I really use the above brands, the answer is yes. My nutrition is terrible, and I like a good drink every now and then. If you happen to know anyone working in the marketing department for any of the above companies, please give them my info so I begin representing their brand as soon as possible.
My new slogon: "Mike Runs on Dunkin". It's got a nice ring to it :-)
Tuesday, December 20, 2011
The Current Buzz in Ultrarunning
Back in July of 2011, I wrote a post titled "The Great Debate". It asked the question, what kind of talent would be drawn into ultras if there were higher prize money on the line. In fact, I even mentioned a hypothetical situation where $100,000 might be offered up. Well, a lot of recent buzz has centered around the Run Rabbit Run 100 miler in Steamboat Springs that is hoping to award, you guessed it, a $100k purse!
I'm not saying I predicted it, because a lot has evolved in the ultramarathon world of racing and marketing that pointed to things like this happening. This will absolutely change the face of the sport, possibly polarizing the ultra purists and those who want to see a more progressive trend towards lucrative earnings.
I will never be in a position to earn prize money by running, and most of us will not. Thus, it's almost a non factor in why I would choose to run. The reason I don't run high profile big city marathons is because I don't like the crowds, logistics, and costs of running on roads in cities. Nobody is forcing me to run them, and plenty of other events have sprung up to give me more cost effective and enjoyable options. I simply see a $100k ultra as another option. If you don't like paying $200-400 entry fees for races like Leadville, WS, and JFK, don't run them. The popularity of the event shouldn't make you feel more, or less complelled to participate. It may make it seemingly more attractive, but you have other chances to run beautiful trails for much less opportunity cost.
Big money races, however, will cause whatever "governing" bodies to have to tighten down rules and regulations. Andy Jones Wilkins, a seven time top ten finisher at Western States, caused a bit of a stir by pointing out possible rule infringements by elites at the 2010 Western States 100. This raises the question, who will be out on the often remote mountain courses to "police" whether runners are following the rules? Mike Spinnler, the JFK 50 race director has a very hard stance on the use of listening devices. Anyone caught in person, or by photographic evidence will have their results erased from the records. Most high profile races, especially those with prize money, have a set of rules and guidelines for runners. How do you monitor these to control proper use of pacers, crew, and gear?
I believe the purist stance would be to have NO pacers, NO drop bags, and NO crew. If women's marathon records are considered illegitamate by the USATF because they "paced" with faster male counterparts, then how would pacers be allowed in ultras? I would then consider how many runners have had multiple clothing and nutrition options because of drop bags and crews having them ready at aid stations. An experienced crew can shave minutes, or more off a 50-100 mile just by being efficient. Perhaps the only fair way to go about this is to say that runners cannot use any nutrition outside of what the aid stations provide, and that whatever you wear, you must carry for the entire event. If a race has temps that range from 30-100 degrees, then you should be equipped at the start for all potential conditions. This would mean the folks who are showing up to the races are hopefully better trained to tackle the distance and elements, then when they're allowed to basically have their own roving aid stations with them. This could cut down the massive number of people, some very undertrained, from entering competitive lotteries. I wonder if Yiannis Kouros ever used a drop bag, or if Anne Trason regularly had pacers?
Drug testing. I hate to say it, but cash prize events should test the athletes before, not after the races. It would inflate the entry costs a lot, because drug testing isn't cheap, but it would help keep the sport clean. Maybe. A $100k prize, especially held at altitude, could entice more than a handful of runners to try doping, even if they never did before. $100k would support many of the current elite runners, who when not running, often work normal day jobs like the rest of us.
For now, and I suspect most of 2012, I'll be keeping myself away from the huge starting lines and races. But, for those friends stepping up to the bigger stages, I'll be cheering you on.
I'm not saying I predicted it, because a lot has evolved in the ultramarathon world of racing and marketing that pointed to things like this happening. This will absolutely change the face of the sport, possibly polarizing the ultra purists and those who want to see a more progressive trend towards lucrative earnings.
I will never be in a position to earn prize money by running, and most of us will not. Thus, it's almost a non factor in why I would choose to run. The reason I don't run high profile big city marathons is because I don't like the crowds, logistics, and costs of running on roads in cities. Nobody is forcing me to run them, and plenty of other events have sprung up to give me more cost effective and enjoyable options. I simply see a $100k ultra as another option. If you don't like paying $200-400 entry fees for races like Leadville, WS, and JFK, don't run them. The popularity of the event shouldn't make you feel more, or less complelled to participate. It may make it seemingly more attractive, but you have other chances to run beautiful trails for much less opportunity cost.
Big money races, however, will cause whatever "governing" bodies to have to tighten down rules and regulations. Andy Jones Wilkins, a seven time top ten finisher at Western States, caused a bit of a stir by pointing out possible rule infringements by elites at the 2010 Western States 100. This raises the question, who will be out on the often remote mountain courses to "police" whether runners are following the rules? Mike Spinnler, the JFK 50 race director has a very hard stance on the use of listening devices. Anyone caught in person, or by photographic evidence will have their results erased from the records. Most high profile races, especially those with prize money, have a set of rules and guidelines for runners. How do you monitor these to control proper use of pacers, crew, and gear?
I believe the purist stance would be to have NO pacers, NO drop bags, and NO crew. If women's marathon records are considered illegitamate by the USATF because they "paced" with faster male counterparts, then how would pacers be allowed in ultras? I would then consider how many runners have had multiple clothing and nutrition options because of drop bags and crews having them ready at aid stations. An experienced crew can shave minutes, or more off a 50-100 mile just by being efficient. Perhaps the only fair way to go about this is to say that runners cannot use any nutrition outside of what the aid stations provide, and that whatever you wear, you must carry for the entire event. If a race has temps that range from 30-100 degrees, then you should be equipped at the start for all potential conditions. This would mean the folks who are showing up to the races are hopefully better trained to tackle the distance and elements, then when they're allowed to basically have their own roving aid stations with them. This could cut down the massive number of people, some very undertrained, from entering competitive lotteries. I wonder if Yiannis Kouros ever used a drop bag, or if Anne Trason regularly had pacers?
Drug testing. I hate to say it, but cash prize events should test the athletes before, not after the races. It would inflate the entry costs a lot, because drug testing isn't cheap, but it would help keep the sport clean. Maybe. A $100k prize, especially held at altitude, could entice more than a handful of runners to try doping, even if they never did before. $100k would support many of the current elite runners, who when not running, often work normal day jobs like the rest of us.
For now, and I suspect most of 2012, I'll be keeping myself away from the huge starting lines and races. But, for those friends stepping up to the bigger stages, I'll be cheering you on.
Thursday, December 1, 2011
Stuff that I used in 2011. The shoe edition
*Updated 12/6/11
A lot of opinions regarding running gear have made their way to various blogs and social network chatter. This is no exception, and in all likelyhood is probably going to be more of the same. At any rate, I do hope that the few folks reading this will come away with a good idea of the gear that I use and ultimately help them in their pursuit of becoming a better runner/enjoy running more/make running more comfortable etc. I have been rotating about 8-10 pairs of shoes per year. It would seem like I've hopped on the bandwagon having used everything from Five Fingers to Hokas. Over the last few years I can thank The Sole Source running store for helping supply me with all the latest and greatest footwear, as well as Brooks Running. Without their support, I'd be spending thousands of dollars on shoes I may not even like.
I suppose the best place to start is to acknowledge what kind of runner I am, so you know where the background of my opinion comes from.
Age: 30
My speed: I am what I would consider a front middle of the packer. This is best described as being slightly faster than your average runner, but still significantly slower than the elites.
Body type: 5 ‘8” and 155 lbs. Sounds like an ideal size, but I’m actually built kind of “top heavy” in that a lot of my weight distribution is in the upper body, large torso, and shorter legs. Not that I look like some freak, but I look more like a wrestler than a runner. For smaller framed men and women, these reviews may not be as practical, and that goes for biggger athletes as well. If you're 6'4" and weigh 250, I would need to write another review to cover your needs. That's an idea!
Feet: Size 9.5. Right foot is about a half size larger than the left, and my big toe is not the one that sticks out farthest. This is important to know as far as how shoes fit on my particular feet. I am also about as flat footed as Fred Flintstone. Zero arch, no pronation, skinny heels, and efficient stride. I am most likely to blister and lose toenails on my big toe(not sure why).
Surfaces that I worn these shoes on: Treadmill, roads, indoor track, gravel trail, Massanutten rocks, smooth Leadville trails, Western States trails, snow, ice, smooth trails and river crossings. Wet and arid conditions.
Onto to the reviews!
In the last few years I have adapted to lighter weight shoes and shoes with a smaller heel to forefoot drop. This was a gradual process in which I built up my miles in a year span so that I could eventually log higher miles, as in 80+ miles per week, in shoes weighing less than 8 ounces. While I don’t run minimalist all the time, I do it enough to keep my feet strong and my stride efficient. It should be noted that I don’t wear just one specific type of shoe all the time. If you consider a work out plan like P90X, which focuses on muscle confusion, I would say your feet are no less different. Wearing one type of shoe, be it minimalist, or bulky, can cause the muscles/joints in your feet to weaken due to no variation in footwear. If you want your legs and feet to become stronger on multiple running surfaces, you wouldn’t only run on roads would you? No, you’d diversify your surfaces to include rocks, roots, smooth trails, and roads. Also, because races, especially in Virginia, have such varying terrain, it only makes sense that I run in multiple kinds of shoes when training on the trails specific to a race course.
Shoes are a lot like the food pyramid. You need a little of everything, but not always a ton of one thing. Minimalist shoes increase proprioception and the muscle memory needed for good foot strike form. However, they can't correct your entire body's form, which still requires effort on the runner to learn and practice. Bulkier shoes are great for the long haul and can prevent injuries sustained in long distance events. When the muscles break down, it can certainly help to have a shoe to support the body when it weakens over time and distance. Minimalist can help strengthen your feet, yet may simply not be enough to realistically protect you at all distances. Some bodies just aren't compatable with light footwear for long races.
Brooks Cascadia 4: The recent Cascadia 6 have had mixed reviews, and thus I have stuck with and oldie, but a goodie. These shoes have a medial post and great rock protection. While they are not minimalist, they are light enough to feel fast on smooth trails and even roads. The Cascadias keep your feet in good shape on technical rocky trails and rocky descents. Recommended for trail races 50 miles and longer. 12 ounces per shoe, 11mm drop. The Cascadias drain water well, but I wish they had a gusseted tongue to help keep debris out.
* Updated 12/6/11
Hoka One One Bondi B: 11 ounces, 4mm drop. These are the complete opposite of minimalist. The Bond B sits high off the ground, has tons of cushion, yet still feels light weight for it's girth. The 4mm drop promotes a pleasant forefoot strike regardless of the 1 inch+ of foamy heel. This giant buffer, however, has a good and dark side, like the force. The bad thing is that I believe all the sponginess will weaken your joints, which are designed to stabilize the body on impact and push off. The plus side is that if you are running on tired joints and muscles after, lets say 50 miles, the Hokas would probably give them a welcome break. The "rocker" motion is supposed to take stress of the quads and transfer to the glutes. I would not recommend running all your miles in these shoes, but perhaps 50%, and another 40% in traditional shoes, and the remaining 10% in minimalist footwear. Minimalist shoes are like practicing boxing on a punching bag with bare hands. They promote good form and muscle memory while building up natural strength. Chunky shoes like Hokas are similar to training with 16 ounce boxing gloves on. They help protect your hands, aka feet, so you can go the distance AFTER you have learned to strike correctly. Hokas tend to run about a half size small. Still not sold on the idea any running shoe is worth $170 (that goes for Newtons as well). I paid $100 for my new Bondis.
Vibram Five Fingers Bikila: 6.8 ounces and a true zero drop. I don’t wear these often, but every few weeks I will put 10-15 miles on them. I have owned the Bikilas for over a year now. I keep my runs under 10 miles. These are a good shoe for recovery runs and tapering because they force a short, efficient, and low impact stride. They are enough shoe for smooth trails, but they won’t protect your feet from sharp jabs caused by even small pebbles. The uppers also won’t protect your feet from much. I run mostly on crushed gravel, or paved roads. Use these kind of shoes wisely! I’ve seen too many overzealous runners get injured from thinking they can go from zero miles to a 50k in a couple months wearing these. A couple months is not even close to enough time for your feet (plantar fascia), Achilles, and legs to compensate for a lifetime of running in high drop shoes.
Brooks Green Silence: 7.2 ounces, 8mm drop. Not really minimalist shoe as far as the heel drop. These are, however, a very light shoe that didn’t feel like they needed to be broken in. I had this pair for about 16 months, and they still feel good. Scott Jurek set the American 24 hour record, running 165 miles wearing only these. While I certainly wouldn’t recommend that, I can support the idea that these could get most people to a 50 mile finish in good shape. Most people won’t find it to be enough for more than a marathon. Though ok on non-technical trails, I’d keep it on pavement. The foamy heel, which cut the weight down, gets roughed up very easy on rocks. Some might find the lack of lateral support and protection hard on the feet, but again there’s always a trade off for lighter shoes.
La Sportiva Wildcat: 13 ounces, 12mm drop. These are the heaviest shoes I run in, but I’ve been pleasantly surprised. These sit much higher than any other shoe I have, other than the Hokas, and probably have close to a 1 inch heel. Initially I worried the high heel would be unstable and lead to rolling my ankles, but the mid height ankle supports the foot very well. These excel on rocky trails and offer some of the best rock protection of any shoe. That said, they are not the fastest feeling shoes, nor the best for roads, though I’ve done 10+ mile runs on pavement just fine in them. The Wildcats sport an under the lace “gaitor” that is an improvement over previous lacing systems where the laces were under the “gaitor”. The mesh upper breaths very well, but it also invites water and can be rather cold in winter weather. Most will find the toe box a bit on the wide side, and the shoe runs about a half size too small. Recommend , and designed for long technical ultras, including 100 milers.
New Balance Minimus: 7.1 ounces, 4mm drop. Well, to put it plainly these are like water shoes with a little more cushion. The Minimus has enough protection to venture onto some rocks, but I would not consider doing a technical ultra in them. Though they are more shoe than the Five Fingers, they still require a solid build up before regular high mile use, if any. Just because the commercials show Tony Krupicka dancing on boulders doesn’t mean you should automatically run 30-100 miles in them. The shoe drains well, but the upper provides little protection. Recommend for shorter non technical trail runs, and possibly “smoother” trail ultras like Way Too Cool, Holiday Lake, etc. I also found the toe box felt quite cramped and uncomfortable after a few miles. Wearing socks, especially thick socks only adds to this. Some people opt for running sockless, or at least a very thin sock.
New Balance MT100: 7.8 ounces, 10mm drop. The soft material provides just enough protection from the rocks to get away with running an ultra in them. I still wouldn’t want to kick any rocks too hard in them. The mesh upper drains well, and the lack of any real material for the tongue means getting the shoes wet doesn’t add much weight. On highly varying surfaces, there is some lacking lateral support, and you could find yourself feeling a little uneasy. The shoe rides low and provides a good sense of where the ground is, and offsets the risk of ankle roll. The MT100 can be worn as a cross country flat, or for a 50 mile ultra. For the right people, it could even be used for a 100 mile race, though not suggested. The only real weakness of the MT100 is the traction, which I felt to be somewhat poor with the minimal cross shaped grips. Built for speed, but not necessarily rocks.
A lot of opinions regarding running gear have made their way to various blogs and social network chatter. This is no exception, and in all likelyhood is probably going to be more of the same. At any rate, I do hope that the few folks reading this will come away with a good idea of the gear that I use and ultimately help them in their pursuit of becoming a better runner/enjoy running more/make running more comfortable etc. I have been rotating about 8-10 pairs of shoes per year. It would seem like I've hopped on the bandwagon having used everything from Five Fingers to Hokas. Over the last few years I can thank The Sole Source running store for helping supply me with all the latest and greatest footwear, as well as Brooks Running. Without their support, I'd be spending thousands of dollars on shoes I may not even like.
I suppose the best place to start is to acknowledge what kind of runner I am, so you know where the background of my opinion comes from.
Age: 30
My speed: I am what I would consider a front middle of the packer. This is best described as being slightly faster than your average runner, but still significantly slower than the elites.
Body type: 5 ‘8” and 155 lbs. Sounds like an ideal size, but I’m actually built kind of “top heavy” in that a lot of my weight distribution is in the upper body, large torso, and shorter legs. Not that I look like some freak, but I look more like a wrestler than a runner. For smaller framed men and women, these reviews may not be as practical, and that goes for biggger athletes as well. If you're 6'4" and weigh 250, I would need to write another review to cover your needs. That's an idea!
Feet: Size 9.5. Right foot is about a half size larger than the left, and my big toe is not the one that sticks out farthest. This is important to know as far as how shoes fit on my particular feet. I am also about as flat footed as Fred Flintstone. Zero arch, no pronation, skinny heels, and efficient stride. I am most likely to blister and lose toenails on my big toe(not sure why).
Surfaces that I worn these shoes on: Treadmill, roads, indoor track, gravel trail, Massanutten rocks, smooth Leadville trails, Western States trails, snow, ice, smooth trails and river crossings. Wet and arid conditions.
Onto to the reviews!
In the last few years I have adapted to lighter weight shoes and shoes with a smaller heel to forefoot drop. This was a gradual process in which I built up my miles in a year span so that I could eventually log higher miles, as in 80+ miles per week, in shoes weighing less than 8 ounces. While I don’t run minimalist all the time, I do it enough to keep my feet strong and my stride efficient. It should be noted that I don’t wear just one specific type of shoe all the time. If you consider a work out plan like P90X, which focuses on muscle confusion, I would say your feet are no less different. Wearing one type of shoe, be it minimalist, or bulky, can cause the muscles/joints in your feet to weaken due to no variation in footwear. If you want your legs and feet to become stronger on multiple running surfaces, you wouldn’t only run on roads would you? No, you’d diversify your surfaces to include rocks, roots, smooth trails, and roads. Also, because races, especially in Virginia, have such varying terrain, it only makes sense that I run in multiple kinds of shoes when training on the trails specific to a race course.
Shoes are a lot like the food pyramid. You need a little of everything, but not always a ton of one thing. Minimalist shoes increase proprioception and the muscle memory needed for good foot strike form. However, they can't correct your entire body's form, which still requires effort on the runner to learn and practice. Bulkier shoes are great for the long haul and can prevent injuries sustained in long distance events. When the muscles break down, it can certainly help to have a shoe to support the body when it weakens over time and distance. Minimalist can help strengthen your feet, yet may simply not be enough to realistically protect you at all distances. Some bodies just aren't compatable with light footwear for long races.
Brooks Cascadia 4: The recent Cascadia 6 have had mixed reviews, and thus I have stuck with and oldie, but a goodie. These shoes have a medial post and great rock protection. While they are not minimalist, they are light enough to feel fast on smooth trails and even roads. The Cascadias keep your feet in good shape on technical rocky trails and rocky descents. Recommended for trail races 50 miles and longer. 12 ounces per shoe, 11mm drop. The Cascadias drain water well, but I wish they had a gusseted tongue to help keep debris out.
* Updated 12/6/11
Hoka One One Bondi B: 11 ounces, 4mm drop. These are the complete opposite of minimalist. The Bond B sits high off the ground, has tons of cushion, yet still feels light weight for it's girth. The 4mm drop promotes a pleasant forefoot strike regardless of the 1 inch+ of foamy heel. This giant buffer, however, has a good and dark side, like the force. The bad thing is that I believe all the sponginess will weaken your joints, which are designed to stabilize the body on impact and push off. The plus side is that if you are running on tired joints and muscles after, lets say 50 miles, the Hokas would probably give them a welcome break. The "rocker" motion is supposed to take stress of the quads and transfer to the glutes. I would not recommend running all your miles in these shoes, but perhaps 50%, and another 40% in traditional shoes, and the remaining 10% in minimalist footwear. Minimalist shoes are like practicing boxing on a punching bag with bare hands. They promote good form and muscle memory while building up natural strength. Chunky shoes like Hokas are similar to training with 16 ounce boxing gloves on. They help protect your hands, aka feet, so you can go the distance AFTER you have learned to strike correctly. Hokas tend to run about a half size small. Still not sold on the idea any running shoe is worth $170 (that goes for Newtons as well). I paid $100 for my new Bondis.
Vibram Five Fingers Bikila: 6.8 ounces and a true zero drop. I don’t wear these often, but every few weeks I will put 10-15 miles on them. I have owned the Bikilas for over a year now. I keep my runs under 10 miles. These are a good shoe for recovery runs and tapering because they force a short, efficient, and low impact stride. They are enough shoe for smooth trails, but they won’t protect your feet from sharp jabs caused by even small pebbles. The uppers also won’t protect your feet from much. I run mostly on crushed gravel, or paved roads. Use these kind of shoes wisely! I’ve seen too many overzealous runners get injured from thinking they can go from zero miles to a 50k in a couple months wearing these. A couple months is not even close to enough time for your feet (plantar fascia), Achilles, and legs to compensate for a lifetime of running in high drop shoes.
Brooks Green Silence: 7.2 ounces, 8mm drop. Not really minimalist shoe as far as the heel drop. These are, however, a very light shoe that didn’t feel like they needed to be broken in. I had this pair for about 16 months, and they still feel good. Scott Jurek set the American 24 hour record, running 165 miles wearing only these. While I certainly wouldn’t recommend that, I can support the idea that these could get most people to a 50 mile finish in good shape. Most people won’t find it to be enough for more than a marathon. Though ok on non-technical trails, I’d keep it on pavement. The foamy heel, which cut the weight down, gets roughed up very easy on rocks. Some might find the lack of lateral support and protection hard on the feet, but again there’s always a trade off for lighter shoes.
La Sportiva Wildcat: 13 ounces, 12mm drop. These are the heaviest shoes I run in, but I’ve been pleasantly surprised. These sit much higher than any other shoe I have, other than the Hokas, and probably have close to a 1 inch heel. Initially I worried the high heel would be unstable and lead to rolling my ankles, but the mid height ankle supports the foot very well. These excel on rocky trails and offer some of the best rock protection of any shoe. That said, they are not the fastest feeling shoes, nor the best for roads, though I’ve done 10+ mile runs on pavement just fine in them. The Wildcats sport an under the lace “gaitor” that is an improvement over previous lacing systems where the laces were under the “gaitor”. The mesh upper breaths very well, but it also invites water and can be rather cold in winter weather. Most will find the toe box a bit on the wide side, and the shoe runs about a half size too small. Recommend , and designed for long technical ultras, including 100 milers.
New Balance Minimus: 7.1 ounces, 4mm drop. Well, to put it plainly these are like water shoes with a little more cushion. The Minimus has enough protection to venture onto some rocks, but I would not consider doing a technical ultra in them. Though they are more shoe than the Five Fingers, they still require a solid build up before regular high mile use, if any. Just because the commercials show Tony Krupicka dancing on boulders doesn’t mean you should automatically run 30-100 miles in them. The shoe drains well, but the upper provides little protection. Recommend for shorter non technical trail runs, and possibly “smoother” trail ultras like Way Too Cool, Holiday Lake, etc. I also found the toe box felt quite cramped and uncomfortable after a few miles. Wearing socks, especially thick socks only adds to this. Some people opt for running sockless, or at least a very thin sock.
New Balance MT100: 7.8 ounces, 10mm drop. The soft material provides just enough protection from the rocks to get away with running an ultra in them. I still wouldn’t want to kick any rocks too hard in them. The mesh upper drains well, and the lack of any real material for the tongue means getting the shoes wet doesn’t add much weight. On highly varying surfaces, there is some lacking lateral support, and you could find yourself feeling a little uneasy. The shoe rides low and provides a good sense of where the ground is, and offsets the risk of ankle roll. The MT100 can be worn as a cross country flat, or for a 50 mile ultra. For the right people, it could even be used for a 100 mile race, though not suggested. The only real weakness of the MT100 is the traction, which I felt to be somewhat poor with the minimal cross shaped grips. Built for speed, but not necessarily rocks.
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