According to Yogi Berra, ‘baseball is ninety percent mental and the other half is physical’. Yes, he knew it didn’t add up, but it never does. To be ready to run a very long ways, it seems to be approximately 90% physical and the other half mental. But then it changes late in the run.

People in the best physical condition sometimes perform way under expectations. Just as surprising is an unexpected over the top performance from someone who is not in the best physical shape. The importance of one attribute versus the other is hard to quantify.

Coaches have been trying to dial in the days, times, and percentages of specific training techniques mixed with rest and recovery between each session for a very long time. Intervals, fartleks, tempo, hills, speed, dexterity, and strength all mixed according to a recipe that makes you run faster and farther. For the longest time, the entire process was all about physical training.

Somewhere along the way, the mental aspect of the equation started to be evaluated and plugged into the training process. I grew up with phrases like ‘He has good game’, ‘He just doesn’t have it’, and ‘He’s a clutch player’. What IT was is hard to define exactly but I think IT is a strong attitude and a mental toughness. More thought goes into the mental part of running now. A race strategy covers everything from energy management to simple positive thinking. It’s so much more complicated than that, but then again, it depends on who you are. We all play a fair amount of mental games while on the run and depending on your history, this could be well developed or just a few tricks.

Some people are more driven than others, but how do you define what drives them. Are they tougher, more focused, goal-oriented (must complete a task they have set out for themselves), bull-dogged (won’t let go of what they are locked into), refuse-to-quit (just cannot quit anything), or go-till-they’re-dead determined? I could put names to a few people I know who fit this mold exactly and I’d need a shrink to tell me why they are that way. I also know a few extremely talented runners who seem to quit real easy. The previous group couldn’t quit if their life depended on it, and sometimes it does. That’s the other side of this equation – knowing when to say ‘this is enough’! Is it wise to climb over a mountain during a lightning storm just because you have never DNFed before?

My wife Joyce likes to talk about her ‘List of Reasons to Quit’. The way she tells it: You have to write down a list of all the reasons that are valid for you to quit. You cannot use things such as ‘My stomach hurts’, ‘I have a blister’, or ‘I don’t feel good’. It has to be reasons such as ‘I broke my leg’, ‘I have a concussion’, or ‘I’m hypothermic’. A few blisters and a little blood is no big deal. Anyway, when you are going through a bad moment – check the list! The mental toughness it takes to do the training is the same mental toughness it takes to keep going when a run gets tough. I like the phrase, ‘If you are going through Hell – Keep going’.

I attempted to run the Hardrock 100 a few years ago without doing the proper training. I had already run the race a few times and figured I could get it done by the strength of what I knew and my experience on the course. I knew I was tough enough and would not quit when things went bad and I knew it would get bad. It was another of those self-tests I like to throw at myself every now and then. Usually they don’t make much sense to anybody but me, but sometimes I pull one off and surprise myself. Part of it is my willingness to try something I am not altogether certain I can do. I never did get over-confident or even slightly comfortable with the idea that I was going to finish the race, but I did surprise myself by how far I got.

I was so miserable with blisters, rash, edema, diarrhea, queasy stomach, puking, and sleep deprivation but I refused to quit. Each aid station wished me well with sad eyes, hoping I’d quit soon and stop the self inflicted misery. But I couldn’t. As much as I wanted to miss each cutoff or have a medical person tell me it was too much, I kept clearing the cutoffs and kept going. This race gives you 48 nonstop hours: two days and two nights. I was within the last two miles when I finally missed a cutoff: the final one at the finish line. So I did finish the race but not within the required time limit. Mentally I had the strength, but physically I was not ready and knew it.

It is a subtle balance of physical and mental that makes us each who we are, and it is constantly changing. Late in just about any hundred miler, I’ll reach a point when the race stops being driven by my body and starts being driven by my mind.

Early on, my body on auto-pilot, my mind asleep, it’s a repetitive process of eat, drink, and run. Autopilot is interrupted when my mind wakes to discover a few minor breakdowns in the system: a hiccup in my giddy-up, an ache in my back, queasiness in my tummy, or a blister on my foot. The breakdown takeover is usually not a smooth and fluid change in command. Self-evaluation kicks into gear and a plan to remedy the problem formulates. I may have to stop or even sit down, but the checklist of reasons to stop causes a ripple such that I try to solve the problem without stopping. There are times when the shift from physical to mental takeover is a magical seamless occasion, when everything is going according to plan, but this is rare and enlightening.

When approaching the finish line of almost any race, I reach a point of ‘Smelling the Barn’. It’s a unique and rare moment when suddenly all my troubles (mental or physical) disappear. I’m suddenly starting all over, rested and ready, with only so far to go. One last downhill or one last ridge, it doesn’t matter, and there is no figuring when or why it happens as it does. But oh my, when it does, get out of the way, because I want to run and run fast. You just hope that whatever it is that is fueling this energy is enough to take you all the way to the finish. If it isn’t, you may have just unloaded every reserve you had and not be much closer than you were when it began.

Trying to stay in tune and listen to the body is part of the whole balancing act. Is my achilles talking to me or is it just whining? Should I listen to it? An old trail running axiom I heard a long time ago, goes something like this: “If it’s an ache – ignore it. If it’s a sharp pain – listen”. I am no doctor so I don’t know the truth of it, but I have used it many times. I will occasionally have these conversations with my body. Talking to my achilles or my back: ‘Just shut-up – I aint stoppin’, ‘Nope, as a matter of fact – I’m goin faster’, and ‘I still ain’t listenin’. I like to go through a complete checklist while running, checking off each body part which is redundant when I know the problem will let me know regardless. Have you ever had a blister that silently waited until you were done? Yea, I know it does happen, but it’s rare. The body usually lets you know when there is a problem.

I like to think in terms of personal energy. It’s very strong in some of us and yet, for some, it’s strong only at certain times. We use each other’s energy to power us up without thinking about it, and you can have your drive sucked out of you if you aren’t careful. A high energy group can buoy each other for many miles, when they might have struggled a bit more by going solo. Whatever you do, don’t invite a whiney ol’ energy-killing nay-sayer to your crew. And sometimes, it’s just you who is bringing the bad juju and need some help to escape your own funk.

At all times, I try to find that perfect place in my mental well-being where I am content and comfortable. Late in a long run, this is doubly difficult, but still a place I search for.

It’s funny how some unpleasant things can drive you too. An irritating voice or conversation can drive me to run faster, a dog that keeps running underfoot, or an extremely strong anger. It certainly isn’t positive, but it works. I know a few who, while going through a divorce or losing a job, suddenly find a new gear they didn’t have before. As much as I prefer to live on the sunny side, the dark side has some strong energy as well. But, do you really want to go there?

The physical and mental can both be broken down into even smaller subcategories by my sport psychologist son-in-law who has lots of fun debating the benefits and pitfalls of each component. The Balance, fluidity, strength, agility, endurance, and speed balanced by the spiritual, emotional, and intellectual. Physically, everything must work and work well. Mentally, it runs the gamut of good, bad, and different. With all the variables to tune and adjust, it’s as hard to dial in the perfect run as it is to repeat it once you’ve done it. And because everyone of us is so different, we are all experimenting on ourselves exclusively.

I like to think of ultra distance running as mostly mental. But you sure as hell better be physically ready for what your mind is about to do. And we have yet to open the nutritional can of worms.

- Joe Prusaitis

[Talk some Dirt]

• What importance do you place on the mind when you run?
• How has your mind helped or hindered you during a running adventure?
• If your mind turns sour, how have you redirected your thoughts to the task at hand?

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One day, many moons ago, you ran across a grassy field or along a hillside (and maybe even barefoot), and didn’t give it a second thought. You ran, wind in your hair, sun on your shoulders (or rain drops on your face), arms flailing wildly, and feet moving quickly by themselves, unfocused, no goal, just forward, happily…

Time passes, aging progresses…or wisdom, if you will. Responsibilities–family, jobs. We lose that freedom, just a bit at first, then more. We lose some fitness, too. Altogether, we don’t go anymore for a run across the grassy field, along the hillside, or on a gnarly, twisted trail. We work, take kids to their functions, and worry about retirement…

Have you noticed how many people that are coming to trail running are of age? And, I don’t mean it in a bad way (having headed into the forth decade myself), and of course there are young and jubilant all around (especially lately)…but still. Something must be calling folks, away from their desks, their TV sets, and professional suits, to don on a pair of shorts, a pair of running shoes, and head out into whatever “wild” they can find. Look around. Introduce yourself. Shake hands.

Hi, my name is Olga, and I am a trail runner. It’s difficult to determine whether I am a runner first (having explored road races for the first year or so) or a trail enthusiast (as I backpacked, fast-packed, and hiked in more places than I can fit on a few pages of an article since I remember myself), but one blissful day, things merged as a natural progression, and a trail runner was born…

Olga King playing around on the Hardrock 100 course.

We each have a story to tell. I won’t bore you with mine. But as we do enter this wonderful and seemingly care-free world of stomping the dirt under our feet, suddenly, things are not that simple. Now what? Do I just run mindlessly, or have a plan? What shoes and do I still have to replace them every so often, or run until they fall apart? Do I care about my gait, my foot strike, my arm swing, my cadence? Do I run up the hill or, instead, walk (and how about three miles uphill with 3,000 feet of elevation gain)? Do I want to get faster, or just use this activity to free my mind? Do I need to consider other exercises for anything?

There is a lot of information on running and racing on roads, for anything from a 400m to a marathon. As we venture into different terrain and surfaces with the combination of longer distances (and we ALWAYS want to go longer once on dirt and without the cars and buildings!), things thin out. Gear, fueling, hydration, description of a route…oh, the complications of such a simple at first endeavor!

But, fear not. You absolutely need one thing, and one thing only – your passion for the wild. Where you take it is up to you. And wherever you go, we’ll be here to help guide you, answer your most burning questions, give you updates and reports on what’s best out there so far, cry over your mistakes, hold your hand as you deal with difficulties, cheer wildly on your success, and most importantly, share your passion with you.

And while I will always encourage you to “Run More”, you will rarely see me “Talk Less”.

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How flippin’ cool is that!

No thanks! (Original Photo: Courtesy of Ernst Vikne @ http://flic.kr/p/6vcbUf)

Here are a few cool points associated with this:

• Less garbage creation.
• Less clean-up.
• Eliminate the opportunity for a used cup to be left in the bush of a favorite local trail.
• Less strain on the amazing volunteers. Maybe even less required.
• You are part of a positive movement to change how we interact with a running event and even the planet. We are going to tip this baby!

“Little changes can have big effects” – Malcolm Gladwell

It is easy to say, “It’s just a cup! Big deal.” I think it can be a big deal. By looking out our planet interaction with something as seemingly trivial as a paper cup at a running event, we create a gap in the door of our life that gives us permission to look at bigger, even more impactful areas. Then when enough people transform self, we can witness the transformation of a sport, a local community, a country, and even the world. Why not?

The Cup-free Trail Runner

I was pretty pumped when Jemez Mountain Trail Run announced they were going cup-free. I ran the 50 km this Spring and you know what? I didn’t miss that waxy papery fluid holder.

When you are clearly aware of the environment (cup-free), you plan accordingly. If it’s 30 degrees below zero outside, you prepare with wearing a jacket. Go into the environment without it and life will suck. If you know an event will be cup-free, have a plan to deal with it. This isn’t a new skill to learn but simply breaking an old unconscious pattern and creating a new one.

How to support the transition to cup-free racing?

Fortunately, most trail runners are used to carrying a handheld or other hydration system which greatly reduces the paper cup load.

But sometimes we like an extra cup of water or electrolyte drink before leaving the aid station. What can we do about that?

Some longer events even may have coffee and warm soup. That isn’t going in the CamelBak!

I have found a couple very functional products that will come very close to eliminating the need/desire to ever grab a paper cup again.

1. The Hydra Pouch

The Hydra Pouch is feathery light, simple to use, and BPA-free. It can hold 6 ounces of fluid.

Pinch it, Fill it, Drink it, Clip it!

I purchased a Hydra Pouch a couple months ago and ran some 8 mile trail runs to see if it would be annoying or cut through my flesh. I was impressed. It didn’t move around or create any hot-spots. In fact it often felt like I didn’t even have it clipped on…but it never moved.

If you need that extra shot of water or electrolyte drink, the Hydra Pouch can dominate that desire.

Plus you could use this easily in road events as well!

If interested in a Hydra Pouch you can check out their site here. (And recieve 10% off your order)

2. The Sea-to-Summit X-cup

In my previous cup-free article I mentioned the Sea-to-Summit X-Mug. This coffee mug sized collapsible BPA-free mug could be stashed inside a hydration pack and used whenever you need extra water, electrolyte drink, coffee, or warm soup. It can handle warm liquid items as well which is pretty cool. It could hold two cups of fluid but does require some kind of pack or storage area to hold it.

Recently Sea-to-Summit released the X-cup. It has the same properties as the X-Mug but smaller. The X-cup can hold 8 ounces of fluid instead of 16 (per the X-mug). If you wear a pack with any kind of storage, the X-cup should be able to find a home.

X-cup (left) with bgg brother, the X-mug (right)

The catch with the X-cup is you need a place to store it during the run.

X-cup inside a waist pocket of my CamelBak Octane XCT

If interested in the X-cup, you can purchase one at the Summit Hut (X-cup, X-mug). (Currently free shipping for orders over $45)

REI also has the X-mug (but no X-cup).

Interact, engage, play in this world. Squeeze the lemon out of this life experience. And if you are interested in the benefits of cup-free racing, these two items can help turn that interest into a reality for nearly all situations.

Be active – Feel the buzz!

David – EnduranceBuzz.com

Related Articles:

• Going Cupless at Running Events – Jemez Mountain Trail Run On Board

If you haven’t seen it or would like an additional bam! of weekend inspiration, enjoy!

(If you can’t see the video, click here.)

After watching this I couldn’t help but think of the beauty of competition in this little niche sport of trail running.

The art.

The poetry.

The music…at least in my head.

You can see, feel, and hear it all.

The race at the front can often be a quiet place. Last year’s WS100 and this film (or at least the trailer) highlights a glimpse of the elevated performance that can be expressed and shared when a group of pointy-end trail runners are provided an opportunity to compete…together. And maybe a more accurate description instead of compete, is collectively inspire.

Here is an interview with 2010 Western States winner Geoff Roes as he recalls his low-point in the race, regrouping, and then accessing previously unknown internal resources (“predator mentality”) to catch and pass Jornet and Krupicka in the later stages of the race.

(If you can’t see the video, click here.)

Is this an example of the potential of collective inspiration? I think so! Geoff accessed a part of himself he didn’t even know existed since the guy runs alone at the front of most races he is in.

Of course trails runners, regardless of foot speed, have various opportunities to swim in the sea of collective inspiration. The extra fast feet seem to have less opportunities to get their toes wet than most of us.

As the sport gradually matures,  I am hopeful to see more opportunities (as Geoff and others are attempting with UROC), organization, and support, to bring these male and female running machines together to collectively inspire one another. And, heck, it would be fun to watch and follow!

Maybe this is one of the unannounced potential benefits for all of us as we receive our endorphin buzz from our weekend running group, running club, or upcoming race – The opportunity to access and observe parts of self we never have before. The opportunity to see and experience more of who we truly are.

Be active – Feel the buzz!

David – EnduranceBuzz.com

Related Articles:

• Marla Hendricks’ Wedding-like Experience at Western States 100
• 2011 Western States 100 – TALON Athlete Results
• 2011 Western States 100 – Our Arkansas Trail Runner
• 2011 Western States 100: Our Oklahoma Trail Runner
• 2011 Western States 100 – Our New Mexico Trail Runners

If you enjoyed Char and Fred Thompson’s account of their Grand Canyon R2R2R adventure, I have another one for ya!

John Sharp is a passionate, high-energy TALON athlete that also experienced his first R2R2R adventure a few weeks back. John has moved through the ultra distances like a bull moving through the streets of Spain during the San Firmin festival – Full On!

John ran his first 50 km in January 2008 and his first 100 miler by June the same year. Of special note, John finished what most agree is the toughest 100 miler in the United States, the Hardrock 100 in 2010.

John started the ~46 mile R2R2R journey at 3:30am and arrived back at the South Rim around midnight.

Q&A on the Adventure

John was gracious in answering a few questions (and include photos and video!) as only John can…about his Grand Canyon experience and share it with the Endurance Buzz community.

Enjoy!

It sounded like something cool to do. Like a lemming, everybody else was doing it, so why not.

EB: Nearly the entire route you are either climbing or descending. As a flatlander, how did your prepare in training for this component of the run?

That is not as true as you may think, from the River to a little past Cottonwood [EB - around ~8 miles one-way], it’s pretty flat. Prepare/Train? HaHa. I drank a lot of beer the day before, does that count?

EB: As you took your first step down the trail, what thoughts crossed your mind?

This is going to be one long ass day, it’s probably going to suck, and WTH am I doing here!

EB: On a trail that can leave you quite exposed, were there any sections of trail that made the hair on your arms stand up?

None. As long as one side of me is against a wall of some sort, I am fine. I only get freaked out on steep ridges, where both sides
drop away quickly.

EB: Since you don’t have an aid-station every four miles to load up the hydration pack and grab some tasty brownies, how did you manage hydration and calorie needs across an entire day?

You should have some experience in this area, to really know. I had five PB&J and three ham&cheese sandwiches. Also, four bananas, a bag of jelly beans, fig newtons and crackers.

EB: Any big critters? What animals did you notice along the route?

No big critters, unless you count mules, but a whole bunch of lizards!

EB: How busy of a trail was it on your day? Did you feel like the only one on the trail or are you frequently crossing paths with other runners/hikers?

It wasn’t real busy at all. I did cross paths with runners, but I mostly felt like I was the only one out there.

EB: As you took your last step off the trail, what thoughts crossed your mind?

This really sucked, I wish I would have trained for this. I’m never doing this again. But, I will!!

EB: What three tips would you share with someone interested in the R2R2R experience?

Don’t be stupid, you really could die. Know your abilities. Know your body.

John put together a sweet little video from the adventure. Check it out!

(If you can’t see the video, click here.)

Special thanks to John for sharing his thoughts, photos, and video on his day trip across the Grand Canyon…and back.

More info: R2R2R Resources (various links to information I had found for the Grand Canyon adventure)

John also has a blog at Pushing Limits where you can follow his musings on trail running and whatever else passes through his awareness such as a recent review of The Complete Idiot’s Guide to Understanding Mormonism.

Be active – Feel the buzz!

David – EnduranceBuzz.com

Related Articles:

• Grand Canyon R2R2R Experience: Char and Fred Thompson
• Running The Grand Canyon R2R2R – Yes Please!
• Hardrock 100 – 17 SMW Athletes Play In The Mountains

The Grand Canyon

Over the last few weeks, small groups of excited TALON athletes have headed West to experience the epic nature of the Grand Canyon. As trail runners and ultra athletes, most aren’t satisfied with simply taking a few pictures at the edge of the South Rim…forget about it…these adventure seekers have headed out for a challenging day hike/run of 48 miles – the R2R2R.

R2R2R is shorthand for Rim-to-Rim-to-Rim and involves running/walking/hiking from one Rim (many start from the South Rim) of the canyon to the other…and back…within one day! While the majestic views leave many speechless, the challenge is significant and requires proper training and insight to create an environment of be-safe and bring-the-fun preparedness.

Per the Grand Canyon’s Website:

Over 250 people are rescued from the canyon each year. The difference between a great adventure in Grand Canyon and a trip to the hospital (or worse) is up to YOU.

It is not a stretch to say the Park services are not big fans of the R2R2R adventure.

Experienced Runners – Grand Canyon Newbies

“There were about 40 or so ultra folks from Texas.  All fit, ALL having trouble walking the next day!  I don’t recall the last time I was this sore and spent!  It was a blast!” – Char Thompson

A couple TALON athletes that recently returned from the trip include Fred and Char Thompson. This dynamic duo has been on-the-run (both road and trail) for the last 20+ years. By looking at past races, Char’s running sweet spot is in the 25 km – 50 km adventures and will dabble with the 50 mile (+) distances. Fred seems to frequently lace them up for the 50 km and will reach up to the 100 mile events.

The R2R2R team (L-to-R): Fred, Char, Jennifer, and Marlee

Char, Fred, and team began the R2R2R2 at 3:00 am on the South Rim’s Bright Angel Trail.  After arriving to the floor of the canyon, they hooked onto the North Kaibab Trail that guided them back up, up, up to the North Rim.

Remember Char’s racing sweet spot? Know thyself. With six miles left to journey to the top of the North Rim, Char made the decision to wait for the group at Cottonwood Campground to be ready for the long grind back up Bright Angel Trail. Char reflects on this choice, “This turned out to be a GOOD decision in many ways!”. Many of us wish we could be as wise.

Char, Fred, and company, took their last step out out of the canyon at 10:30 pm. Done…and oh the memories!

Q&A on the Adventure

Char and Fred were gracious in answering a few questions (and include photos!) about their Grand Canyon experience and share it with the Endurance Buzz community.

Fred appeared to be the honorary photography of the Thompson family.

Enjoy!

[Fred] There was a group from Hill Country Trail Runners that did the trip last year and my wife and I saw their pictures and reports and said “that looks fun”.

Sunrise

EB: Nearly the entire route you are either climbing or descending. As a flatlander, how did your prepare in training for this component of the run?

[Char] Where we live does present some challenges when training for such terrain. We trained mostly at Sansom Park in Fort Worth (1000 feet elevation gain over 9 miles). It’s about the best there is within a 30 minute drive for us.

We did some back to back weekends. Saturdays would be 5-6 hours (our longest was almost 8 hours). Then 3-4 hours on Sunday.  We had some warm weather which helped. Personally, I knew I could do the distance of 48 miles but really was pretty clueless as to the magnitude of what I was about to attempt. Maybe ignorance was kind of bliss at that point!

[Fred] I didn’t really do any hill repeats or anything, but I have been doing some weight work in prep for Wasatch and I think that certainly helped.

Yep, that is the trail!

EB: As you took your first step down the trail, what thoughts crossed your mind?

[Fred] Finally!! We had taken the whole preceding week off and I think we were just happy to be running again. After that you’re just focused on navigating the irregular, technical footing presented by rocks and hundreds of erosion bars on Bright Angel Trail. Oh yeah, and mule poop.

[Char] Stay close to the mountain!

Char maintaining a close relationship with the rock wall. (I would too!)

EB: On a trail that can leave you quite exposed, were there any sections of trail that made the hair on your arms stand up?

[Fred] There were many sections. Wow became the word of the day once the sun came up. It created a bit of a problem, too, because we were taking so many pictures and lingering stops that we hit the river on like a 24 hour pace and we had planned on about 18 hours.

So we had a brief group meeting and agreed to lighten up on the picture stops. Everywhere you turn is something amazingly beautiful and it is continuously changing as you progress. That is what is incredible–the diversity of the terrain, rock formations, and flora throughout the journey. The views from the North Kaibab Trail are particularly spectacular.

[Char] There is so much beauty in the Grand Canyon. Take my breath away? Yes. Hair stand on end? No. I kept close to the mountain.

EB: Since you don’t have an aid-station every four miles to load up the hydration pack and grab some tasty brownies, how did you manage hydration and calorie needs across an entire day?

[Char] I think I did really well with nutrition and hydration. We did put a lot of thought into this. Once we determined the approximate time it would take, we then had to figure how much we would need. Water is available in several locations except on the difficult climb to the North Rim (12-14 mile round-trip).

Fred and I both had 100oz. hydration packs. As the day warmed up, I found it necessary to fill my hydration pack and top it off at every chance. The hotter it got, the slower I moved. I also had 15 Gu’s ( I did 9), turkey wraps, peanut butter crackers, e-caps, and Powerbars. I also had plenty of papaya ( I gave most of it away).

It is kind of tricky as you don’t really  have an  option to buy anything (Phantom Ranch Catina was closed when we were got there the second time. NO Lemonade. Very disappointing!)  Plus, what you take, you carry. I was pretty tired of the pack the last two miles. Still, glad I had what I did. I don’t think I would change anything here.

[Fred] I can assure you one of your main focus points towards the end is getting that pack OFF.

Char and Marlee testing balance skills while wearing full packs.

EB: Any big critters? What animals did you notice along the route?

[Fred] Nothing unusual except for a baby owl that was trying to learn to fly. Saw bats, squirrels, and lots of lizards and ravens, but no condors which have apparently been reintroduced.

[Char] It was dusk and a couple of kids first thought the baby owl was a big frog!

Utah Agave

EB: How busy of a trail was it on you day? Did you feel like the only ones on the trail or are you frequently crossing paths with other runners/hikers?

[Char] At 3:30 AM it is pretty much you and whoever else is crazy enough to be out there! Later in the morning, we did encounter hikers coming up heading back to the South Rim. Not real busy and we never saw the pack mules.

Waterfall!

EB: As you took your last step off the trail, what thoughts crossed your mind?

[Fred] Finally!!! There were no crowds applauding our exit or post-race party so the prevailing thought was to get out of the cold wind and back to our room.

[Char] I Thanked God that I made it!  My second thought? – I am taking this damn pack off!

Jennifer, Fred, and Marlee

EB: When you reflect on the experience, what are some of your strongest memories?

[Char] I am still in awe of the grandeur.  It is so much bigger than I ever imagined.  Experiencing this with Fred will always be a special memory for me.

[Fred] The enormity of the accomplishment. Flying back down North Kaibab Trail (a lot more fun than the upward grind). Sharing the experience with friends Jennifer and Marlee and my wife Char. All of us pitching in to help each other through various ailments and down patches, and having to say goodbye to Char upon her decision to turnaround at the base of North Kaibab and not realize her ultimate goal. That was heartbreaking, but definitely the smart decision.

Switchbacks!

And finally … EB: What three tips would you share with someone interested in the R2R2R experience?

[Char] Read the reports posted by others that have done this.  There are also some really good write-ups on the Internet.  By a book or two.  It really is quite an experience but nothing to take lightly.

[Fred] It’s probably harder than you think, you have to get out the same way you got in–on your own two feet, and bring the camera.

Special thanks to Char and Fred for sharing a glimpse (in word and photo) of this special experience in the Grand Canyon.

More info: R2R2R Resources (various links to information I had found for the Grand Canyon adventure)

Be active – Feel the buzz!

David – EnduranceBuzz.com

Related Articles:

• Grand Canyon R2R2R Experience 2011: John Sharp
• 2010 Western States 100 – Our Texas Trail Runners
• Running The Grand Canyon R2R2R – Yes Please!

OK, I have Jemez on the brain!

Whether you are lacing up for the Jemez experience next week or not, these Jemez video’s will have you filling the water bottles and searching for a trail to get on this weekend!

Here is a great video from last year’s 50 mile adventure.

Jemez 50M 2010 from Jeff Jones on Vimeo.

How steep are segments of the course? This will give you an idea.

(If you can’t see the video, click here.)

Be active – Feel the buzz!

David – EnduranceBuzz.com

Related Articles:

• Jemez Trail Run 2011 50 km Race Experience Report – Video Style
• Jemez Mountain Trail Run – 2011 Results
• Jemez Mountain 50 Mile – 2012 Race Report
• Jemez Mountain Trail Run – 2012 50 km Course Flyover
• Jemez Mountain Trail Run – 2012 50 Mile Course Flyover

We all have a choice in a trail running race (and in life) on where to spend our finite mental resources:

• on concerns/issues we can’t control
• on concerns/issues we can directly be engaged in and help direct and influence

One choice is a sneaky, near vertical climb that can greatly reduce or halt any forward progress.

The other is a panoramic landscape of involvement, possibilities, and dare I say…fun!

Where would you like to be?

Let’s get some epic dirt time on the Trail of Influence! That’s my vote.

How have your race experiences been affected by the musings between your ears?

Be active – Feel the buzz!

David – EnduranceBuzz.com

(Background photo: Courtesy of palestrina55 @ http://flic.kr/p/3aPKRC)

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The Hot Spot – These initially soft-spoken friction areas, can turn into the obnoxiously in-your-face blister if left unattended. Running with blisters definitely can remove some of the fun out of the run, so managing a hot spot early-on has rarely been a bad decision although I have likely ignored this advice on more than a few occasions. Still learning…

Try and put out the flame before it becomes a big old fire! (Photo: Courtesy Mr. Thomas @ http://flic.kr/p/4UtQCM)

So what can you do if you are in the middle of a long training run or miles from potential support or drop bags in a race?

Well, this was my issue a couple weeks ago while enjoying some epic trail time with a good friend Matt. I rarely have blister issues but five miles into a 17 mile run I had created a whispering hot spot on the outer edge of my right heel. By mile seven, it was rather annoying. I tried various lacing adjustments, readjusted my socks, looked for a boulder positioned at the back of the shoe…nothing provided the continuous relief I was looking for.

After a brief regrouping at our vehicles, I dug through my run bag looking for some Body Glide or tape…nada. Fortunately, Matt dug though his center console and found an old tube of a lip therapy product. I gave it a try and rubbed a bit of the lubricant on the tender hot spot and my foot enjoyed the final 10 miles without any discomfort. Niiiiicccee!

So this got me thinking of a simple, small, low-cost setup that you could easily bring along during those longer runs or epic races and address those hot spots before they start yelling at you. Depending on the situation/individual, sometimes a lubricant will work best, other times a covering of some type will do the trick.

Welcome the portable two-for-one trail running hack – the Blister Control Kit.

Simply…

• Purchase a tube of lip therapy. I would likely purchase one with ingredients I could actually pronounce.
• Wrap a few revolutions of your favorite tape (duct tape, etc) along the body of the tube.
• The transportation truck is not required…although fun!
• Then toss the tube in a handheld pocket, or some other pocket you likely have on your body and you have yourself a simple little self-care kit.

I know this lip lube easily upped the joy factor in the remainder of my run, maybe it can do the same for you.

What do you think?

Be active – Feel the buzz!

David – EnduranceBuzz.com

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To help with this transition to the dirt racing world, here are 17 insights to help reduce the look.

Welcome trail newbie

Instead of pinning your bib number on your shirt, you will often see the number pinned on the thigh area of the shorts.

What gets real interesting is the number preparation…or number meditation. You will see runners get into this zen-like state as they fold all the sides of their bib so you see only the number. I am amazed at how small some people are able to get their bib.

Zen bib foldage

2. “go”

Welcome to the race start. Somebody may provide a countdown and simply say “go”. I can’t even add an ‘!’. When you see others start to move – follow.

3. “Tell me about yourself”

A roadie may be used to the focused stare, head forward, hit my splits attitude. In the early miles of a trail run, there will be all kinds of chatter. You may even have someone you don’t know just start talking with you. Don’t be surprised or frightened…this is trail running.

4. Trail Fashion

You will see anything and everything (or lack thereof) worn in a trail race.

A couple accessories you may not be familiar with:

• Neck bandanna – In the warmer months a few runners will wear them to help keep cool (get them wet) and up their fashion flare.
• Gaiters – These highly fashionable pieces of fabric cover the top of the shoe and ankle to help prevent dirt and small rocks from messin’ with your cute little piggies.

Gaiter time

5. Buffet stations

Aid-stations are more like Convenience Store Gone Wild. You will often see a collection of simple carbohydrates (pretzels, candy, fruit) and for longer events some aid-stations will provide a warm food menu that will seem like a three course meal without the nice linens.

Hungry?

6. How far till water?

Aid-stations are never every mile or even two miles. It could range anywhere from 3 – 10+ miles depending on the course. Know thyself and be prepared to carry a handheld (or some other hydration carrier) or run very, very fast.

With hydration systems ranging from small 8 ounce handhelds to 100 ounce pack systems, there really is something that can work for everyone. Plus reduce the amount of event garbage (cups, etc)!

7. Take Care of the Little before they become Big

Hot spots, chaffing, sand or small rocks in shoes can become big issues after miles on the trail if you decide not to address them early on. Pick your poison.

Additional goodies – Two simply ways to prevent blisters and improve running shoe fit

8. “…After you”

Very little clawing, elbowing, and bloodshed (between runners) on the trails. If runners are getting funneled onto some single-track or have to pass through a narrow gate, people will position themselves in a fairly orderly line. Very few get stressed…plus more time to chat with your running neighbor.

9. Trail Language

goo-shob = A runner’s attempt to say “good job” to their fellow runner after hours, and hours, and hours of running.

digger = tripped on a rock or root and fell to the loving earth. Usually includes some dirt and blood.

sh*t – Often heard after runner hits a rock or root with their little piggies…for the eighth time.

There has to be more trail talk…help me out!

10. Follow the Peanut Shells

There are a few trail races where you can simply put your head down and go but most races are intertwined within a spaghetti trail system. Be alert to your running environment, pay special attention at all junctions. Slow or stop if necessary. Getting lost or backtracking a half mile or more is not so fun…although free mileage.

The course may be identified with ribbons, signs, flour, etc.

Follow me!

11. Quick, Quick Happy Feet

Not a bad idea to shorten the stride and lift the feet to improve mobility around and over those rock, roots, and cute little snakes.

Yep, you run down this rock littered trail.

More movement tips for the dirt:

• 5 getting started tips
• 5 core race tips
• Technical downhill running tips
• The ultra walk – how to turn up the speed
• Night-time running tips

12. Stop and Look Beyond Your Nose

There will be moments along the course of many trail races where nature is waiting to be seen. Take a moment, take a look, you won’t regret it…but be sure of your footing or briefly stop to prevent a digger.

13. Chips (potato) included, Chip Timing Optional

Some races are digitized and some are not. Many races still have some amazing people jotting down times on a notepad.

Go with the flow.

14. The Fast Bling

For races that have awards for top finishers, it is not uncommon for the award to be handed out immediately as the runner crosses the finish line.

15. Kitchen Sink

Many of the 50 km or longer trail races will often have locations where you can place a drop bag with any additional personal stuff you may want during the race. (such as extra nutrition, socks, clothing, shoes, etc) No suitcases please!

16. Results will be posted…

…sometime within the next 7 days.

Accept it. You already know if you finished or not, right?

17. Enjoy the Journey, Hang out, Have Fun, Smile!

Pre-race, during-the-race, post race.

Life is good!

Be active – Feel the buzz!

David – EnduranceBuzz.com

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