Trail Running Discussion at Black Diamond Store

Bryon Powell, author of Relentless Forward Progress, and editor of iRunFar.com will be leading a discussion on trail running and ultras at the Black Diamond Store in Salt Lake City on April 19th @ 7pm.

Come join the discussion and get 15% off trail running gear from the BD store. They carry products from Montrail, Brooks, Hoka, La Sportiva, Darn Tough, Bridgedale, Gregory, and Icebreaker among others.
Meet other trail enthusiasts, ask and answer questions about anything trail and ultra related.
BYOB is encouraged.

Who: You and Bryon Powell
Where: The Black Diamond Store, 2092 East 3900 South, Salt Lake City, UT
When: Thursday, April 19th, 2012, 7:00pm

See you there!

Paria River Run

“We should go do a slot canyon” my daughter Zoe casually remarked one morning before school. Not one to miss an opportunity for a road trip with my 17 year old, “how about this weekend was my response?” A few texts later I had recruited her older brother and my wife Adrienne for a trip. Now all I needed was a destination!

For some time I have wanted to explore Buckskin Gulch. And, I recalled reading about a run Davey Crocket had done down the Paria river. As I researched the area further I developed what I thought would be a fine plan, a family hike in Buckskin and an opportunity for me to run the Paria River from the White House TH to Lees Ferry (38.2 miles). To make the adventure even more exciting, I learned that there was a recorded FKT for the Paria River of 6 hours and 51 minutes.

I’ve had a challenging February and March – nagging hamstrings plus a cold that had me on my back for two weeks had set back my running considerably. But the legs have been feeling better and the cold was behind me – I was looking forward to running the engine again.

I was dropped off at the White House TH on Saturday, March 31st at about 8:30, considerably exhausted from the effort of getting two teenagers out of their hotel beds in Kanab before noon. After spending some time organizing my pack and taking care of other business, I warmed myself in the sun waiting for an 8:45 am start.

From the TH, the trail almost immediately drops into the river. Within the first mile I realized that my goal of going under 6 hours was going to be difficult. Running in water is HARD. I wanted to stay on a 9 minute per mile pace. But, I quickly realized I could not sustain the effort required to go that pace in the water. So, I formulated a new plan. Today would be a day of intervals – I would run as hard as I could out of the water, and run at a recovery pace in the water.

I reached the confluence with Buckskin Gulch (7.2 miles) in 1:08, right on my desired pace. During this first hour I had been able to acquire a modicum of divining skill regarding the location of rocks, holes, and shoe sucking mud underneath the turbid water. I was having fun!

After the confluence the canyon deepens and becomes quite spectacular with tight meanders, large amphitheaters, and cliffs vaulting over the river. While I had planned on listening to music, to have turned on my iPod would have been an insult to the beauty of the canyon.

I had originally planned on getting water at Big Spring (12.3 miles). Yet upon reaching what is considered to be the most reliable source of water in the canyon, I opted to proceed not wanting to spend the time to fill my pack. I passed Big Spring at 1:59.

After Big Spring I sensed that the volume of the river was increasing. Holes became deeper. Water that had been shin deep was now calf deep. It became harder to keep up my pace. “Duh” I said to myself, realizing that the sun and warmth of the day was starting to melt snow in the upper reaches of the Paria. The volume of water would continue to rise through the day.

I reached The Pump (17.4 miles) at 2:46. I was still on pace to go sub 6 hours! I felt great and celebrated feeling healthy again after injury and illness.

After the pump the river becomes much more difficult to negotiate. I found myself stepping into deep pools and falling down. I found myself slipping on rocks and falling down. I found myself tripping on rocks and falling down. I was doing a lot of falling down which was slowing me down considerably – and pissing me off. I was getting frustrated. I pushed harder to keep up the pace. But, as we have all experienced in different circumstances such as snow, sand and on hills – there are times when you can put out 15% more – but only go 5% faster. I had to accept that this section of the river was going to be slow.

I reached Shower Spring (22 miles) at 3:41. I had lost considerable time over the last 5 miles. And, Shower Springs was not the best choice for refilling my water pack and handheld (although – it is one of the best campsites in the Canyon). It took some effort to reach the spring and use my handheld to catch water for filling my water pack. It was ten minutes before I was back in the river and moving towards Lees Ferry.

My progress remained slow after Shower Spring. I was hopeful that the high water trail that began at about mile 26 would be faster than navigating the cobble rock, mud and holes that had me moving at a crawl (I estimate my pace was wobbling between 12-15 minute miles after Shower Spring).

The high water trail exceeded my expectations. There were sections of hard pack sand that I would run as hard as I could, then recover on the moderately technical and/or sandy sections. The theme of intervals continued. Once I was out of the water I noticed the heat of the day. While it felt good to be warm, I was worried that I was not used to the heat (only in the high 70’s – but I’m a snow country boy who still has his winter blood) and I was concerned about the strong headwind. With no more reliable water sources until Lees Ferry, I knew I would be cutting it close on water.

It felt good to be on a trail, in the heat, and in the red rock country that I love. I was feeling strong and having a most spectacular day. I reveled in how lucky I am to be able to have the time, health and means to do runs like this!

While I was making good time and was certain to set a FKT, I knew that I would not be going under 6 hours. While the six-hour goal was self-imposed, it felt good to just run briskly and not feel that I had to hammer out the final miles. For the last hour I listened to music, daydreamed, and celebrated being in the moment.

I reached the Lees Ferry TH at 6:21:36 after 38.2 miles of fun! Tired - but, feeling strong and healthy, and thinking that perhaps I have another good year of running in me.

From the TH I ran to the boat ramp to get water (I had run out of water about 4 miles from the end) and sat in the Colorado River soaking my legs snacking on my remaining nutrition while waiting for my family to pick me up. What a wonderful end to a spectacular run!

This is a great run and I encourage others to do it. A few suggestions for those who do:

Water flow makes all the difference in how quickly you can move. You can check the flow at /waterdata.usgs.gov/usa/nwis/uv?site_no=09382000. It was 13CFS (relatively low) on the day I ran.

Select shoes that do not hold water, have good protection (the cobble rock takes a toll on your feet and ankles) and uppers that will protect you from cactus. I ran in old pair of La Sportiva Fireblades that were perfect. I almost ran in Montrail Rouge Racers (my favorite shoes) which would have been a terrible pick. Speaking of pick – I’m still picking several cactus spines out of my feet.

I had a hard time locating a number of the springs. Fill up when you can and don’t get yourself into a situation where you must rely on a particular water source.

Most of the springs are dribbles. Bring a handheld or a container that can be used to collect water to transfer to a water pack.

The lower part of the canyon (from mile 25 on) is exposed and likely VERY hot most of the year. Plan accordingly!

Think twice about bringing the tunes. So much beauty and visual stimulation that you may not want the distraction. Plus, no guarantee you’ll be able to keep the iPod dry.

Antelope Is. Buffalo Run Pictures

I had a great day out on Antelope Island taking pictures of Jim Skagg's Antelope Island Buffalo Run races. I hit the trail at 5:40am to get out ahead of the 50 mile runners and quickly over heated and had to switch into a short sleeve shirt, I could tell that Jim had paid off the weather gods again and it was going to be another speculator sunny warm day on the island. For some people the weather was a little to nice and there were a few complaints of cramping due to the heat, but for the most part everybody was ecstatic to be running snow free trails on such a perfect day. Jim's race seems to be getting bigger and better every year. Congratulations to everybody who came out and towed the line. I'll be uploading pictures to my flickr account soon.

Unbreakable Movie Screening SOLD OUT!

The special screening of Unbreakable on Wednesday, March 21st has officially sold out. To those that were unable to get tickets I apologize but stay tuned as there could be another screening coming to Park City.

To those that have purchased tickets THANK YOU, here is what you can expect on the evening of the 21st.

Show up early so we can get everyone checked in and giveaway all the door prizes we have from: iRunFar.com, Altra, Smith Optics, Gregory, Salt Lake Running Co. ,Vi Endurance and Race entries to Wahsatch Steeplechase, and Timp Trail 50K. 

For those that are not aware, Brewvies has a full menu of pub style food and adult beverages that you can take into the theater with you. There is a counter in front of the seats to sit your food on.

6:30pm: Tickets available to pick up

7:15pm: Door prize drawing will start

7:30pm: Movie starts.

8:45pm Additional door prizes

Brewvies Cinema Pub is located at: 677 South 200 West, Salt Lake City, UT

Please bring your ID to show the Cinema staff  (21 & over only)

Then pick up your tickets from us. Note: the tickets will be under the name they were ordered with on the Paypal account. Every ticket purchased will get a ticket in the drawing.

Thanks again, we're really looking forward to enjoying the movie with everyone!

I Went For a Run with Some Friends Today

It was good...

Jared Campbell and Breathe Utah

If you haven't heard about Jared's latest adventure, you should check it out here. It's happening right now. ........And now it's over. Jared finished last night at 3:31 am!!

"The Grandeur Peak fund raiser was born out of my passion for the Wasatch Mountains and my unusual escapades up Grandeur Peak. I want this fund-raiser to bring awareness to the unique air-pollution challenges we face living in the Salt Lake Basin, raise money for an exceptional non-profit group, and encourage folks to come enjoy a summit or two (or three or four…) on Grandeur Peak. Join me on March 3rd, 2012 at the Grandeur Peak west side trail-head, I’ll be going at it from about 6AM until midnight trying to reach the summit ten times. Make whatever donation you can or make a pledge of $1, 5, 10 or more for each time I reach the summit as I shoot for my goal, which equates to over 33,000′ of gain, more than doing Mount Everest from sea level. I will be wearing a SPOT tracker so you can monitor my progress online here."

Ready for a 6 AM start.

Ben, Greg, Christian, Jared, and Mike on Summit #1.

Ben and Jared head out for #2.

UNBREAKABLE - Special Movie Screening

The MRC is proud to present a special screening of the movie:

UNBREAKABLE

March 21st, 2012 (Wednesday) at

Brewvies Cinema Pub (21 & over)

677 South 200 West, Salt Lake City, UT

Tickets: $7

Theater opens at 7:00pm

Show starts at 7:30pm
(Brewvies is open much earlier, we can't sit in the theater until 7pm)

Door prizes before and after the movie provided by: Altra, Smith Optics, Gregory, Salt Lake Running Co. , Vi Endurance and Race entries to Wahsatch Steeplechase, and Timp Trail 50K. More to follow.

Space is limited, buy your tickets in advance in the right sidebar or if you would rather wait tickets can be purchased at the door. Tickets purchased in advance can be picked up at the door. Cash is appreciated for tickets purchased at the door.

"In 2010, four of the greatest undefeated mountain runners on earth toed the starting line at the Western States 100-mile endurance run, the oldest and most prestigious 100-mile foot race in the world.

'Unbreakable: The Western States 100' follows the four lead men on this amazing journey. Hal Koerner, two time defending Western States champion, and running store entrepreneur from Ashland, Oregon. Geoff Roes, undefeated at the 100-mile distance, an organic chef from Juneau, Alaska. Anton Krupicka, undefeated in every ultramarathon he has ever started, a graduate student living in Boulder, Colorado. Kilian Jornet, the young mountain runner and two time Ultra-trail du Mont-Blanc champion, from Spain.

While their lives may be quite different, the goal is the same: win the Western States 100-mile run. A win will require breaking the course record and running the fastest time in the history of the race. An epic showdown ensues, from Squaw Valley, CA in Lake Tahoe, up though the high snow covered Sierra Nevada Mountains, down through the extreme heat of the American River Canyons and finishing in Auburn, CA.

Though all four are undefeated, three must break and only one can remain Unbreakable."

Running with the Rams

On New Years Eve Day 2011 -I know, this post is a little late- I took a run on one of my favorite trails in the Colorado National Monument. Starting at the West Entrance to the Monument at 4700 feet, the Monument Canyon Trail winds it's way under the shadow of Independence Rock, past the Kissing Couple, meanders through some beautiful alcoves and canyons to end with a steep switchback up to the Coke Ovens. 6 miles one way ending at about 6200 feet, it's a beautiful run during all seasons, and is runnable the whole way.

The Kissing Couple- to the left

Coke Ovens

Independence Rock

This particular version was spectacular. A fresh dust of snow covered some of the higher ledges, and the early morning sun had that light that can't be described, only experienced. If you've been in the desert on a clear winter morning, you know exactly what I'm talking about. It was completely silent except for the occasional echo of the thawing ice releasing a rock or two to bounce down a cliff face. I was running peacefully, completely enjoying the solitude and thinking about how this was the perfect way to end a year of incredible running. Then, off to my left, I heard a scrambling, rock kicking clatter and turned my head in time to see tannish-grey bodies bouncing through the junipers. I had heard stories and seen plenty of tracks and poop of Desert Bighorn Sheep in the Monument, but this was my first personal encounter with them. Being fairly accustomed to people on the trails, they let me slowly walk to within 30-40 yards and then sit down and watch them. I counted 22 sheep: kids, nannies, young rams and a couple mature rams with full curl horns that were chipped and battered from years of smashing heads to see who was the biggest and baddest.

I've been trying hard to come up with some analogy relating the rams to tough old ultra-runners. Battered feet, wrinkled/sun-damaged skin, the "ultra-shuffle", etc,. But nothing really comes to mind. Instead, I'll just think about how lucky I was -and we are- to be able to see such beautiful scenery, on a crisp winter morning, without having to look through a car window to enjoy it.

Movie Night: Unbreakable

This post is directed at runners along the Wasatch Front. 

The MRC would like to bring the movie Unbreakable to the big screen here in Salt Lake City, specifically Brewvies. One drawback with Brewvies is that everyone would have to be 21. As of now the ticket price would be $10 and would include door prizes such as, shoes, sunglasses and race entries among other prizes. The ticket price could go down, but will not go up. We are looking to have the showing by the first week in March or so and it would be on a Thursday night.

Please express your interest in the poll located on the right sidebar.

Rocky Raccoon 100 DNF

I’ve had a number of races where I toe the starting line feeling broken and tired. There have even been a couple of instances where several days prior to the race I could barely run. Somehow, almost magically, once the race begins most of the shakes and rattles, aches and pains go away and I do just fine.

Somehow I was optimistic Rocky Raccoon 100 would be no different. For the past month I’ve been rather broken – a couple of hamstrings that have been super sore and weak. I’m not sure how it happened, but my theory is that it was a combination of a heavy racing schedule last fall (three 100’s in three months), over training (three-a-day workouts over the Christmas holiday), and Bikram yoga. As I started the month of January I could hardly run. A planned 20 mile run on the 8th of the month resulted in a “please come pick me up” call to my wife at mile 14. The last 7 miles of a 21-mile run a week later felt like the final couple of hours of a 100 – counting the miles, counting the minutes, literally counting the steps. How could I be this broken?

I mostly rested the two weeks prior to RR100 confident that the legs would feel better. I knew I wouldn’t be in racing condition having run less than 100 miles during the month, but I felt confident I could knock off a respectable sub 16 or 17 hundred.

The night before the race I was feeling the confidence was justified. I enjoyed a pedicure (picked a muddy brown color in anticipation of the forecasted rain and ensuing mud), enjoyed a sushi dinner followed by a DQ Blizzard – my usual pre-race routine. I slept well the night before and had the pleasure of driving to the race with Hal Koerner. Yes, things were going to be just fine.

As the horn sounded, I took off with the fast kids and initially felt great. It was fun to participate in the early miles banter. I ran with Liza Howard for a bit and basked in the good energy that she emits.

At about mile-10 I begin to feel the numbness and sharp random twangs of pain in the back of my legs that I have been experiencing the past month. Accompanying the numbness and pain was the loss of fine motor control that required extra concentration on foot placement and made it difficult to maintain my turnover. I focused on maintaining my turnover, optimistically thinking this was just some early race faux pain that would soon pass.

But the hammys would have nothing to do with it. I couldn’t maintain the turnover, I was sluggish on the inclines, my legs were weak and the pain was rather bothersome. At the Park Road aid station (15.5 miles) I began the internal debate of whether I should drop. I knew a decent race was not going to happen, but I didn’t want to drop. I was quite certain I could slog out the distance, but what would be the cost to my body and legs? Would I hurt myself further? How much longer might it take to get healthy?

At the end of the first 20 mile loop I announced that I was intending to drop but wanted to run another loop so I could have a long training run (40 miles for the day) and also make sure that this wasn’t a case of a weak head rather than weak legs. Since I was no longer racing I was better able to truly enjoy the beauty of this course, chat with a number of runners and spend some time at aid stations thanking the volunteers. While I was enjoying being on the course, I just couldn’t keep the legs moving. I tried maintaining an 8:15 pace, then I settled for 8:30 minute miles. Soon those become 9:00 minute miles. And towards the end I was flirting with 10:00 minute miles. The legs had no juice and my hamstrings ached and burned. I knew I was making the right decision to drop at mile 40.

While I know I made the right decision, I was still enveloped in the “race that didn’t go as expected” funk. If you haven’t experienced this funk, it sucks. You feel empty inside. You replay training, the race, and outside circumstances in your mind trying to figure out what went wrong and what you would different next time. You question if you are meant to run. And if you have traveled to a race, you just want to be home. I went to a movie that afternoon to try and escape the funk and found myself reflecting on the race and not even following the movie. Even a long hot shower and good bottle of red wine (two of my favorite things) couldn’t get me out of the funk. The next morning I was no better.

My wife suggested that after breakfast we go for a run. She wanted to see some of the RR100 course in anticipation of running the race next year, and she knows me well enough to know that a few miles might help with the funk. We ran an easy six miles and talked about what had lead to my state of disrepair and how I best recover. I finished the run feeling better, but uncertain as to whether I can heal while training for a 24-hour run in late March, or whether I need to take 2-3 weeks off of running and focus on healing before beginning training in earnest again. Karl Meltzer suggests a couple of weeks off. Any insight from others on this would be appreciated.

Postscript – I’m glad to be home. The funk is mostly gone. The hammys feel no worse than they did before the race. I know I made the right choice by quitting. I’m already flirting with the idea of wanting to run RR100 in 2013 – it is a fun, fast and pretty course that I know I could do well on if healthy. Gone are the thoughts of not wanting to run or race. I think I will be OK!!