My Neuroma

Lyrics not to be confused with My Sherona.  No, this song goes something like this...

What the &%$# is wrong with my foot!  It feels like it is on fire.  And we’re not talking about a small brush fire here.  Holy crap I’ve got another 20 miles to run.  What am I going to do?  I wish they carried fire extinguishers at the aid stations. Every time I take a step my toes feel like they are going to explode.  Did someone stash a gaggle of fire ants in my shoe? Running gods can you hear me?!  Help.  Me......

This, of course, is the scene I’m trying to avoid at my next 50 miler just three weeks away. But this, of course, is the predicament of one runner with a neuroma on his right foot.  I thought it was just a rock that I had stepped on a few weeks back.  The burning, ugly feeling that enveloped my toes and forefoot was downright rude to me and had no sympathy for my trail savvy feet.  The burning, ugly feeling only showed itself on the longest of trail runs, but then started rearing its obnoxious head on the simple little runs during the week. Burning, ugly feeling, you're going to do this to me now? Oh boy.

So when I showed up at the podiatrist with shoes in hand I wasn’t surprised when he said it wasn’t a broken bone.  What?  Doctor please tell me I didn’t come here to find out I don’t have broken bone.  No, you’ve come here to learn about a neuroma, and that you have one in your right foot.  Neuromas suck, because they cause a burning, ugly feeling.  And it feels like your foot is on fire....Thanks Doctor.  Actually the guy was pretty cool, and he injected my foot with cortisone.

Image: jscreationzs / FreeDigitalPhotos.net

That was what he did.  What I did was rotate several shoes through several runs. I found out that certain shoes cause the neuroma to flair up, and others don’t. Unfortunately my go-to trail shoes I’ve worn in the last few races—Montrail Mountain Masochist—seem to trigger the darn thing.  My New Balance 760s, a road shoe, don't seem to trigger it.  So until such time as this $%#@ thing packs its bags for good, I’ll be running in my 760s, which of course were discontinued this year. The good news to all this? 760s are available all over the internet at half price!  Thanks running gods!  I new you would look out for me! 

Snow Running In Orange County, CA

Orange County California.  Known for its warm weather, sandy beaches and oceanside communities.  But most don’t know that the highest elevation in the OC exceeds that of Denver Colorado.  That’s right, the OC trumps the mile high city 5,689’ vs 5,280’.

When Rob M and I started running Harding Trail for a 29 miler to the top of Modjeska Peak and back, we looked up and saw snow on the ridge some 4’000 feet above us. “Think we’ll see much snow”? I asked Rob.   He didn’t seem as convinced as I that the snow would be a factor today.  Wow!  Was I right about the snow!  Once we approached the Main Divide road the snow was a foot deep and we became very determined to get through it. We trudged like yaks for several miles in OC’s finest powder!

There is something to be said for running into thinner air.  Starting low and going high.  900’ to 5’500’.  Getting off the roads.  Falling face down in the snow.  Keeping going while things aren’t going too well.  Then rounding that last turn to see that small place you’ve been struggling to get to.  Then to get there!  Wow.  Every time, every opportunity, I will relish it.


Here are a few photos and a short video of the journey. 

Untitled from Will C on Vimeo.

Yak'n Aint Just For Frat Boys

I'm getting ready to step outside for a 5 to 8 miler.  The range is due to my lack of confidence in how I'll long I'll last out there.  It's 21 degrees and still dark out where I'm at in the So Cal mountains and according to Weather Underground, where I am is the lowest temperature in the State of California.  Before I go I'll be strapping on my Yak Trax which (hopefully) will keep me safe as I tread on black ice under the dark sky.  I'm at a loss as to how you Canadians and snow bound Americans do this every day in the winter.  Keep on Yak'n folks.    

Tennis Ball Run

Sometimes you just have to liven things up a bit.  Today Rob M and I kicked a tennis ball for 6 miles along the beach during a 20 mile run.  Sprint, stop, run, in the water, out of the water...great strength builder.  You should try it sometime!

The Fifteen Five Technique

A Trail of Snow in Chicago

This last weekend I tried a new training technique that should hold some promise for some long races this season.  I was in Chicago for the weekend which is nothing but flat and mostly road/asphalt running (and lots of snow!).  This stuff really tears me up if I'm running anything longer than 2 hours.  Since I needed to get 30 miles in I did a 10 miler on Saturday and a 22.6 miler on Sunday.  

The Primanti Sandwich -- A Pittsburg Favorite

I knew I was going to be on my feet for up to 4 hours on Sunday so I decided to try something different than the typical long grind pavement.  I decided I'd do 15 minute/5 minute run/walk combination the entire time.  I've heard several accounts of ultra runners doing planned walking like this during races with very positive results.       


How did it go?  I think it is something I'll be doing on a regular basis when I'm putting in longer aerobic runs.  There are many benefits to the run/walk approach.  First, I'm able to keep my running form during the entire time.  Turnover, leg lift, and stride, the things that tend to get sloppy on longer runs, are maintained with the run/walk approach.  Another benefit is my average heart rate remained pretty low, 132 bpm, even in during the later miles. 


Another benefit of the run-walk technique is recovery.  Neither during the run nor after did I ever feel the soreness normally associated with running on roads.  My legs grew tired, but not enough to slow my pace or change my form.  Run-recover-run-recover.  Unlike when I finish most long runs, I felt relaxed and ready to keep running.  Relaxed enough to enjoy a Primonti Sandwich and a Guinness before the Superbowl at Dunlay's on the Square! 

Mega Storm? Yea Right.

I'm going to cancel my trip".  The words rolled off my tongue as I sat in front of the tv  monday night watching the "mega" storm pummel the Midwest on it's way to the East coast.   But when I boarded the plane to New York tuesday I decided the media was hyping the storm for ratings, and, after all, if my plane took off, surly it would land!

This week brought another road trip I've grown accustomed to as a working runner.  This time to New York City and Columbus, Ohio for work and then to Chicago this weekend for a quick vacation.  Despite all the miles in the air I managed to get some miles on the ground. I showed up in  New York without any running shorts but i didn't let that slow me down (a little cold for streaking so I had to buy a pair).

I think traveling as a runner keeps me 'green and growing', a preferable state than, say, ripe and rotting.  On this trip I was able to meet a very cool runner/ blogger, Eric G, who finished three 100 mile races in 2010 to qualify for Badwater (http://justamiletogo.blogspot.com).  He did this despite crewing a runner at Badwater last year under the stifling heat.  "It made me want to do it more", Eric said to me as we sat at a bar musing about ultra running and other necessities in life.  I met Eric's dad on a plane to Milwaukee a year ago who told me that his son ran those crazy distances.  I've been following his blog ever since and recommend it for some good  running inspiration.

After running central park on weds evening, I gained some valuable experience running at Columbus airport on Thursday afternoon.  I had several hours to kill so I bought a cheap pair of Ohio State sweats, changed into my running gear in the handicap stall in the mens room, put an extra shirt in a plastic bag, checked my bags and then stepped outside in 12 degrees to knock out 5 miles.   Not the ten I would have done at home, but 5 less that I have to do this weekend on vacation to hit 80 this week.

Now I sit on Delta flight 1327 to LAX listening to Pandora uploading this post via wifi.  This gig is kinda fun!

Keep it real, bloggers.

Trail Cop...Run!

Forgive me officer, I am a runner.  I run these trails with no malicious intent.  I just like...."do you want to be arrested son?!  This could cost you $1,600!"  No sir....

Moments after being "busted" by Irvine Police (photo J.Rowland)

Socially Awkward?

"Men and women who race at distances longer than marathons—also known as ultrarunners—are by reputation and reality a strange, obsessive, and somewhat socially awkward lot."

Ok, they're taken from last year's Runner's World article on Scott Jurek (the King of Pain), but do these words really describe us ultra runners?  Ok, I can handle strange--I'll even consider this a complement in a world of plain vanillas.  I can deal with obsessive--hell I'm now counting my weekly elevation gain.  But socially awkward?  Man, that one hurts.

Thanks Runner's World for describing us so equivocally.  Oh, sorry, that's a little awkward.  I meant go *#!* yourself!

Avalon 50 Mile - Race Report

Bino M Finishing the 50

Have you ever seen the sun rise over the Pacific Ocean? Stood 20 feet from a wild buffalo?  Peered 1,000 feet over a school of dolphin?  If you haven’t, it's time you check your calendar and run the Avalon Benefit 50 mile run on Southern California’s Catalina Island. Avalon 50 is an old school ultra, now in it's 30th year, predating most ultras around the country.  The course, with over 7,300 feet of elevation gain, is challenging yet offers some of the best scenery in southern California.

The race started at 5 am when the race official simply said "go" in a voice soft enough to be mistaken for a church prayer.  Then some 250 runners scampered into the darkness up the streets of Avalon until we reached the trail head. From there we started the 2 mile, 1,600 foot climb to one of the Pacific Coast’s most glorious trails, the Trans Catalina Trail.  As we climbed, I glanced to my right and for a second I thought I was peering over a glassy lake, with the stars above shining up at me from the darkness below.  But the illusion quickly revealed itself when the reflection morphed into flashlights of runners on the trail below me.

Once to the top of the trail we continued in the darkness for another 30 minutes until we were greeted by the glow of an amber winter's sunrise over the Pacific Ocean.  Next to me were two masters runners clipping along like they were running a 10k.  Ray, a 54 year old runner from Long Beach, was training  for Wasatch 100 mile run in Utah.  We talked over several miles, covering many topics, from how we got into running to the ubiquitous lotteries of 100 milers.  “Its all about the money” Ray laughingly said as we each descended into our own 50 mile odyssey.

I continued down the trail, feeling pretty smug listening to the Chemical Brothers’ ‘Asleep From Today,’ Moby’s ‘Hotel Intro’ and other trance VO2 vibe.  The only hiccup listening to music on trail is that it has a limited life.  Don’t expect to use it for more than a few hours, because the mind also needs to connect with the natural sounds around it.  If denied this primitive need, my mind will tumble into a dark place I don’t want it to go.

The trail didn’t disappoint as it traversed dozens of miles of remote territory around Santa Catalina Island.  Just after spotting a school of dolphin while cresting a hill hovering above the Pacific Ocean, I ran upon a giant buffalo right in the middle of the fire road. Do I run right by and hope for the best?  Or do I saunter by gingerly to avoid a confrontation? Glancing for escape routes as I approached the behemoth, I chose the former, and got through unscathed.

At this point I was nearing the turnaround so I started counting the number of runners coming back to me. This was when I realized my goal of a top ten finish was in serous jeopardy.  One, two, six, ten, twelve, fourteen...ok I got the message and just stopped counting.  From here I resolved to do two things for the next several hours: keep my feet turning over, and pick off as many in front of me as possible.

So I kept on moving, through several aid stations where the volunteers worked tirelessly to help us tired runners, and through many miles of running in solitude.  One by one, six runners came back to me, beckoning me toward the finish.

Then, finally, I turned the corner for the 2 mile, 1,500 foot decent on the paved road to the finish line.  Wow, I thought, who ever thought of this punishing finish deserves a place in the funny farm.  What we runners do for tradition!  8 hours 13 mins.  14th overall.  A good day on trail. 

360 Degrees of Motivation

Today’s run almost didn’t happen.  As I sat at my desk this afternoon feeling run down from working through my second cold in a month, my head felt like it was full of enough Elmer’s glue to supply a second grade craft project.  I coaxed myself into it by making a promise just to go out easy on a 10 miler. What the heck, I thought, maybe I’ll feel better once I’m out there.

So there I was. Running along on a familiar trail, trying to determine how the next hour and half would unfold.  As I moved through my playground, the motion took control of my mood, while my eyes feasted on the spectacles around me.

Sure, the dirt turned to sludge under my feet, and mud rose to my ankles, but when I looked up, the sky drooped with golden clouds that glowed like magic plumes.  Yes, a favorite trail of mine was closed, and I couldn’t run down my preferred route, but when I turned around, Saddleback Mountain glowed from the sun’s nascent rays.  Of course, I could feel the grasp of a stubborn cold, and my breath struggled to find its place, but as I stood under this inviting sky, I turned, and turned, and turned.  By the time I turned 360 degrees, I knew I’d made the right choice.  Indeed, I found my motivation.

I felt better being out there. 


Here is what I saw when I turned all the way around. Be sure to click on the enlarge icon on the bottom and listen to the sounds.  





360 Degrees of Motivation from Will C on Vimeo.

Suunto t3c Heart Rate Monitor Review - 4 Things to Know

"Black Move"

Ok, I admit, I’ve been a Polar heart rate monitor (HRM) purist for more than 20 years.  I’ve owned dozens of Polar HRMs, so many that I’ve started to discard them like old socks.  Well, now it’s time to try out some new socks.   

I recently contacted Suunto, another manufacturer of HRMs, and asked if I could test drive one of their monitors designed for runners.  Suunto’s been around for a long time, since 1936 in fact, 41 years longer than Polar.  Like Polar, the company is based in Finland.  It is the subsidiary of sports giant Amer Sports Corporation, the parent company of Precor, Wilson, Atomic, Saloman and Mavic.  Despite an extensive history making compasses, dive watches, and other precision instruments, Suunto’s foray into the world of HRMs came only recently, in 2004, when it introduced the t6.  The company now offers an extensive array of monitors for all sports. They sent me the Suunto t3c designed for runners to test.  Here is what I found: 

Exit Star Wars, Enter Vogue –  The way I see things, if you’re going to shell out a couple of hundred bucks to buy a HRM, you should be able to wear it as a watch, not just as a workout gadget.  The problem is that most HRMs (Polar, you listening?) look like bling from a Star Wars costume party.  Hello?  Who designs these things?  If you dare wear one to a social function you might as well yell “hey, look at me, I’m an athlete with no taste!”  What is cool about the Suunto t3c is that it doesn’t look like a heart rate monitor.  It looks like a well designed watch.  Ok, sure, some of you would never wear your HR monitor after a workout.  Others, well, you might like standing out in all your glory. I prefer to go undercover, and the Suunto does that very well.

What Size is Your Bra? – One of my biggest gripes about heart rate monitors is the transmitter belts you have to wear around your chest.  They’re dreadful. I couldn’t guess how many times I’ve tightened my transmitter belt sooo tight around my chest, only to have it slide down to my waist less than an hour into a run.  Heaven help me if I’m running for 4, 5 or more hours at a time (yes some of us do that).  Do I stop and tighten the strap every hour so it stays put?  Or do I keep tugging at it like an oversized male brazier?  The belts made of hard plastic are the worst. The harder I run the faster they fall!  NOT so with the Suunto t3c comfort belt. This belt is the most comfortable and secure transmitter belt I’ve ever worn.  I’ve run for a couple of months now with this belt, including several 5 to 8 hour runs, and I’ve had zero issues with it.  Once on, it stays on.  It’s soft, wider than other belts and its elasticity is extremely resilient.

Don’t Forget Your Reading Glasses! – Of course, with every rose comes a thorn.  While the Suunto t3c casts a vogue pose, you might need to exchange your sunglasses for reading glasses to read its display, not a good scenario during difficult endurance events.  I’m using the Suunto t3c “Black Move” which has a black face and light digits. There is a large display section on the watch face, which allows you to scroll through time of day, real time heart rate, or training effect.  There are also two smaller displays, which allow the user to scroll between elapsed time, calories burned, average heart rate and a few other data points. The problem, at least on this model, is that both the large and small display sections are too dim to read even in some daylight situations, and the smaller characters are just too small and difficult to read during an endurance event even in the best light.

Big Brother in a Watch.  Seriously?  Suunto offers a feature called the Training Effect which is designed to show you the degree “your individual workout improves your aerobic fitness”. It is said to be accurate measurement of how hard you have trained by using data from your own fitness profile and combine it with an analysis of your physiological progress in real time. The Suunto HRM then formulates your Training Effect, presented as a number on a scale from 1-5.  This system could be useful for some, but for me its a little too rigid. In order to use the system properly the athlete is supposed to record every single workout with the Suunto HRM. Since I like to run gismo free sometimes, that is without a GPS and HRM, I wouldn’t be “compliant” with the Training Effect.  Sometimes it nice to just for a run without monitoring everything!

White Display

Of course Suunto makes many different styles and models of HRMs, including the more advanced T6 which offers more features than the t3c.  It also offers the “Black” option of the t3c which is a white display with black characters which I’m guessing offers better visibility than the Black Move style.  All in all, for the price of around $170, I found the Suunto tc3 to be a pretty good HRM with great looks, a snug transmission belt and decent functionality. 

Running Toward a New Year

Sometimes it's good to get away to look at things with a new perspective. Running can get a little routine, even monotonous at times.  The last week of the year was a good one for me on this front, spent on the island of Oahu with my extended family to celebrate my dad's 80th birthday.  What a great time!  Miss Hawaii showed up and performed a very cool hula dance at the birthday party.

While here I managed several runs, a few with family, and one interval session to the top of Diamondhead four times! Oahu is the home of the HawaiiH.U.R.T. 100, thought to be the toughest 100 mile race in the USA.  One day!....?

Happy new year all!

Merry Christmas Runners!

I hope all of you runners got what you wanted from Santa and are celebrating a great holiday! Don't forget to get you miles in!

Running. At Night. In the Rain. With a Cold.

Boy, does it get any wetter than this?  It’s been raining non-stop for 3 days in So Cal!  And they’re calling for rain through Wednesday.  Tonight I went out for a 10 miler and, despite a stubborn chest cold, I felt pretty good.  Even though the weather sucked, rain and wind in my face the whole way, it felt good to just be out there.  It kind of reminded me of a quote by distance runner Dave Bedford, who said “Running is a lot like life.  Only 10% is exciting.  Ninety percent is slog and drudge”.    


Thank you, slog and drudge!
  

Saltwater 5000 - 2010

This year's Saltwater 5000 is now in the history books.  It was another incredible year.  To read about it, click here.