The North Face Endurance Challenge 50K

Good day, all! I thought I would sit down and put thoughts to computer monitor while those thoughts are fresh in my head. It sure beats trying to recall things a week or more from now, especially with my scatter brain!
I wasn't really sure how the day was going to go in the week leading up to Saturday. I had some niggling aches and pains that always leave me wondering if they will affect me on race day. Add in a helluva cold/sinus infection and I really wasn't feeling 100%. I took it really easy during the week. Only a few days of really short and easy running. I resisted the urge to do more. I even passed on a local 5K the Saturday before the run. Hard to do, but I've learned my lesson in that regard!
My eating habits weren't the best all week either. Not bad, but not exactly healthy! A big club sandwich, french fries and a tall, cold ( and very tasty ) beer the night before aren't really my first choice for a pre-race meal. McDonald's for breakfast ain't very wise either!!
Race day started nice and early at 4:30 a.m. for me. It looked like it was going to be a perfect day, weather wise. 40ish at race time and warming in to the 60's. Some sun and a nice breeze were forecast for the day.  A quick banana and some chocolate drink before a warm shower to ease the kinks out of the muscles. A fitful night of sleep didn't seem to have me too tired as Tammy and I loaded up the car and headed out from our hotel to the race site.
I got to the event site with plenty of time to check things out, wander around, try to stay warm and try to settle some pre-race nerves. I met up with Joel, a friend who used to live near me. We were planning on running at least a few early miles together.
A few minutes before 7:00 a.m. we all lined up and got a pep talk from Dean Karnazes. Right on time the gun went off and away we all went. I have a nasty habit of starting off too fast. Definitely not a good thing in a long race! I kept towards the middle of the pack and wound my way down some pavement before hitting the trail.
Joel and I spent the first miles talking and keeping the pace easy-for him. I had a few splits under 10:00/mile, which had me a little concerned. I usually don't have a time goal for these 50Ks, but that pace is faster than what I have averaged in previous races. Joel and I hit the first aid station just before seven miles. I grabbed some water and topped off my bottles. I knew Joel was getting itchy to pick up the pace, so he peeled off his coat and sped off down the trail. I'm glad the pace was slightly faster than I planned for those first miles. I just didn't know it at the time.
I fell in with another runner, David, from the Chicago area, just after the first aid station. Our paces seemed to mesh perfectly, so we passed the next miles together. David was using this for a training run leading up to a 50 miler and wanted to hold a steady pace and just keep running. We yo-yoed up and down the rolling hills for a while, talking and making the miles disappear beneath our feet.
I was being very conscious of my hydration and fueling during the race. During my last 50K in mid July, I let this slide and paid for it dearly. I was stopping at every aid station and grabbing something-potatoes with salt, PB&J, Mtn. Dew. Top off my bottles and I was moving again. I was trying to get in a bit of electrolyte or water every 15 minutes and a gel every 45 minutes. Top it off with an S!Cap every hour. Lots for me try and remember and still keep pushing down the trail.
I was feeling really good as the day wore on. No unusual aches or pains. No falls, which is unusual for me! No cramps, no stomach issues. I know I was hydrating well, since I watered the trees quite a few times. My splits were all over, but I wasn't worried about it. I was settling in to a comfortable zone and putting one foot in front of the other.
As the miles started to add up, I found myself running solo more and more. I got at the end of one conga line for a while, but that didn't last too long. I just enjoyed the beautiful day and watched the scenery go by.
I wasn't sure what to expect about the terrain going in to this race. I ran with a friend a few weeks earlier who had done this race a few years ago. He warned me to take it easy on the hills. The elevation profile didn't look too friendly, but the hills weren't as bad as I feared. There was a long and steady climb around mile 6 and again between 20 and 21 miles. Nothing steep, but steady. The worst thing for me was the stretches of energy sucking sand! The section going out wasn't too bad, but coming back, it felt like quicksand. There wasn't a good way around it, so it was just plow ahead as best I could.
At mile 21 I told myself, "ten miles to go. You've got this. Take it easy. Relax and rein it in a little." I was feeling really good and getting a little worried for some reason. Just waiting for the wheels to come off. Not that I was flying by any stretch of the imagination. My pace was averaging right around 10:35ish. In the back of my mind I started telling myself that I might be able to hit a 5:30:00 finish time. I had entertained this thought leading in to the race, but that would be a 15 minutes PB.
The last 10 miles went by smoothly. I did a few strides to change up the pace and use some different muscles. I kept the walking to a minimum, mostly through aid stations and up the couple longer climbs. I was getting feedback from the app on my phone of splits in the mid 9:00/mile range. Other than aid stations and the longer climbs, I stayed in the mid 9's from mile 16 on!
I hit the last aid station with less than two miles to go. I grabbed a . Dew from the volunteer and slammed it down. She told me I had less than two miles and asked how I felt. I told her "no problem. I got this!"
Mtn
I pushed down the trail to the highway section we started on and headed the last mile to the finish. I felt great and kept trying to relax. No sense sprinting the last mile of a 50K.
I finished the race feeling great. A little sore, but come on, that's to be expected, right? Hydration and fueling went perfect. No major complaints anywhere. My pre-race goals were: A-to finish (of course) B-set a new PB for 50K and C-break 5:30:00. I nailed two of the three. My finish time was 5:30:45. Just over fifteen minutes faster than my previous best. And I felt great. Feet and legs were still pretty fresh. The Hoka Stinson Evo worked super. Yep, I'm a convert! I honestly had something left in the tank. Which begs to wonder, maybe I need to push a little harder and suffer a little more. A good subject for another day.
All in all a great day. I would like to think my easy (slow) pace to AS1 led Joel to his PB - 4:42:27. Can't even imagine that pace and effort! The course was excellent. The aid stations and volunteers were amazing. My thanks and appreciation to everyone who helped make this event and day flow so smoothly!
A bit long winded, I know. Thanks for checking this out. Now, to decide what's next. I might have one more race left in me! We'll see.

Pre-race count down

T-minus three days to The North Face Endurance Series Wisconsin 50K this Saturday (September 14). I hope I'm ready. I am currently suffering from the normal pre-race niggles. These aren't to be confused with muggles (for nerdy Harry Potter fans), the Wiggles or British Beatle mania. I have a bit of an achy back, sore right knee/hip and one helluva cold/sinus infection/??? Nothing serious, and not an excuse for any possible poor race results. I'm sure that on race day morning, all the aches and pains will go away after a few miles. And with a few miles to go, I'll have a whole new passel of aches and pains, none of which will keep me from the finish line.
I'm hoping that a larger field of runners will spur me to a new PB. The two other 50Ks I ran this summer had smaller fields. By the end of each, I was running solo. No one to push me or run with, so I generally slow down. I may even have a running partner, if he can run as slow as me.
I may squeak in one more post before the run. If not, I'll recap my adventure afterwards.
Thanks for taking time to read this.

Every little bit helps

Being on vacation this last week has given me extra time to think and reflect. Not always a good thing, considering how my crazy, mixed up mind works. Anyhoo.......I was thinking how lucky I am to have support. A lot, okay most of what I do (or try to do) is made so much easier with the support of my wife, Tammy. She will never admit it, but she gives up huge amounts of her time so I can run, bike, ski, ....or whatever strikes my fancy. And I fully appreciate it! She pushes me some days, tells me to suck it up and get out there. She rides along on her bike on long runs to keep me company and supply me with water and food. She is there at the start, in between and at the finish of my races. Rain, shine, snow, whatever Mother Nature dishes out. Patiently waiting, sometimes for hours! She volunteers at races and cheers on the other competitors. I think you get the picture. And this truly makes what I love to do so much easier. I rarely feel guilty putting in hours and hours a week. We still have "our time". The last thing she did really blew me away and made me realize how lucky I am and how much she does.

Dear Hoka One One Gods,

 

I'm writing on behalf of my husband.  He recently discovered your shoes.  The first pair was The Hoka One One Stinsons which he absolutely fell in love with.  He used them to run

Dances with Dir'ts 50K and actually took a 3rd in his age division.  That was a BIG jump from the 50K before (of course he wasn't wearing the Hoka's then!) LOL

 The second pair is the Hoka One One Bondi B, which again he absolutely loves!  These are fairly new so he hasn't had a chance to race in them yet.

 He is running the North Face Endurance 50K in Sept.  I'm not sure which shoe he will be using (of course it will be one of the Hoka's)  I don't think he will run in anything else now!

 I'm not writing to request anything free.  But I would really like to know how I could get him a Hoka t-shirt?  I've seen other racers with your shirt on and would love to surprise him

before his next race.

 Lastly...I'm sure the other races I saw with your advertising on their shirts are your sponsored runners.  What would he (Hubs) have to do to get your attention.  I think he would love 

to be a Hoka guy!  This year he is running 50k's, next year 50 milers and then...who knows!!! Even if you can't help me out...just know that your shoes are loved 

 

Thanks Much

 

Tammy VandeZande

Pretty nice! I really didn't expect much of a response. Maybe a form letter type reply. She received a personal reply from Eric Emerson of Hoka almost immediately. I was surprised when a week or so later a box arrived in the mail. Inside was a shirt for both of us and two pair of technical socks. To say the least, her support and Hoka's is greatly appreciated. 

I also received some great support from The NorthFace. I received an e-mail a couple months ago inquiring if I was doing the NorthFace Endurance Challenge Series race in Madison, WI. It was on my radar, but I hadn't committed yet. Dani Chandler of The NorthFace presented me with the opportunity of running my choice of distance and covering my entry fee! Sweet! Almost like being a sponsored runner!! What amazing support of just a normal, everyday, middle of the pack ultra runner! And again, the support is greatly appreciated. Want to run with me? There is still time. Use DVZ13 (case sensitive) for an entry discount. #ECSWisconsin

So that is why what I do is so easy. A little support goes a long way and makes the miles and hours fly by!

Thanks to all who support me, believe in me and push me to places I never believed I could go!!

And thanks to all of you (both of you) who read this!!

Sven

Still learning

Dances With Dirt Devil's Lake 50K is in the books. I had a great time out on the trails. I can't wait to do this one again! I learned a few more things this time around. Maybe one of these days, I'll put all this knowledge together and have one helluva race. Probably not, but I'm going to keep trying!
DWD was held July 13, in the Merrimac/Baraboo, WI area. Dirt headquarters was near Devil's Head Resort.
Race morning started at 5:30 a.m. Darn near perfect weather greeted the 50K and 50 milers. Upper 60's, overcast and a bit of a breeze. The sunshine and heat didn't show up until later that morning.
Since we stayed at Devil's Head, it was just a short jaunt to the start area. I did some nervous pacing around the start area for my warm up. I kind of figured the legs would warm up soon enough on the trails. We kind of seeded ourselves in to waves and off we went. Let the fun begin.
The first leg was a loop around the ski area at Devil's Head. The climb up to the top wasn't too bad. The trail kind of wound back and forth up the ski hill instead of going straight up. Not too bad! Along the top and then a quad burning trip down the double black diamond ski hill. Pretty much straight down. Against my better judgement, I let 'er rip on the way down. I knew my legs would pay for this in a few hours, but I just couldn't resist. It felt like I was running on cushions with the Hoka Stinsons on my feet.
Back through the start/finish area and out to the Ice Age trail to the next aid station. Through Parfrey's Glen and uphill. Lots of roots through here helped me slow it down and relax for the climb. I really enjoyed this section. Similar to the trails I usually run on "my" section of IAT.
We headed over to Devil's Lake State Park and through the campground. A bit of a chance for the legs to rest on the pavement. I almost missed a turn here, but somehow was aware and alert enough to see the bright pink flags leading through chest high weeds/grass/stuff. Legs were feeling good, so far!
Then I hit the climb to South Bluff aid station. Hundreds, no thousands, wait, millions of stone steps up to the top of the bluff. I didn't think it would ever end! I heard runners use words I've never heard before. If the faster runners were actually running up this section, I want to know how they did it! The views along the top definitely made it worth it, but I couldn't see or think straight enough to really enjoy them! I wanted to take some photos, but I'm not sure I could have figured out how to use the camera feature on my phone while trying to catch my breath and massage my aching quads!

A little more climbing out of South Bluff and then some fun trail to the next aid station. This was a two way traffic section so while I was going down I was dodging runners coming back. I had a drop bag at Bug Pit aid station and stopped for a fresh bottle and a couple gel packets. Not a long stop, just enough to refuel, replenish and get going. A short out and back to keep the distance honest and then back up the hills I had just come down.
Thankfully I didn't have to go all the way to the top of the bluff. It just seemed like it. A right turn on to a wide gravel road gave my legs a chance to relax and get in something akin to a rhythm. Or it felt like it to me. I really enjoyed this section. Nice, wide, smooth. Some climbing, but nothing like what I'd been through.
From this point it was the reverse of what I'd run earlier. I wanted to bomb the hills but some of the rooted and rocky sections made think twice. I hadn't done my Superman imitation, and I wanted to keep it that way. Once I got closer to the Parfrey's Glen area again, I tried picking up the pace. I was getting really tired at this point. I was coming close to six hours and felt like I should be done! I pulled out my phone and checked the app I use while running. 30.98 miles! And I knew I had at least a couple more to go! WTF?? I know that no two runners using some kind of GPS/app will have the same distance, but I didn't plan on being this far off. At the finish, my Strava app read 32.7 miles. I'm going to take it! It felt like I ran at least an extra mile. Not complaining, just saying!
All in all, I had an awesome time. Great trail, great runners, great aid and volunteers, well marked and challenging trail, great weather. I'll definitely be back.
So, what did I learn? Lots! I learned I probably shouldn't do a run commute comprising a half marathon before and after work, in the heat, less than a week before a 50K! I think my legs were mostly recovered, but not 100%. But I do love a challenge.
I learned I really, really, no-really need to pay more attention to my fueling. I thought I was doing well. I made sure I was always sipping at my water bottle. Hydration wasn't a problem. When I got to the finish and started digging through my drop bag, I realized I hadn't taken in quite what I thought. I went through three gels and two bottles of Accelerade. Approximately 700 calories for 6+ hours of running! No wonder the last hour seemed eternal!!
I learned why so many ultra runners don't wear a shirt. Let's just say I'm going to be checking out some NipGuards! OUCH! I ditched my shirt at South Bluff and was glad to be rid of it!! Glide just didn't cut it that day. Not sure why.
I learned I really need to give some honest attention to the hills. Hill repeats, hilly loops, hilly trails, HILLS!
In the end, I had a great day. 6:19:34. 69/210. 3/16 in my age group.
The Hokas worked great. No foot issues. Legs felt as good as can be expected. Glad I gave 'em a try.
What's next? Probably The North Face Endurance Challenge Series race in Madison in September. Probably another 50K. Yeah, gonna try and finally put things together and nail a good run. But........maybe a hard and fast half marathon might be fun. Anyway......thanks for checking out this really long winded report. More later as I train for ECS Madison!

Hoka One One Stinson Evo Trail impressions

Howdy all. This is a new type of post for me. Instead of blathering on about my training, or racing or just whatever, I'm going to take a stab at a shoe review.
First off, I'm not a professional, not getting paid by Hoka, nor am I an expert in running analysis of any type. These are just my honest opinions and observations. Like 'em or not.
I purchased the Hoka One One Stinson Evo from an on-line retailer. The closest brick and mortar store is in Madison. Just a little far for me to drive.
The price was the biggest stumbling block for me. I'm used to buying last years models or sale shoes. I'm fussy though. I won't buy a shoe just because it's cheap. It has to fit well and work for my type of running and my weird feet. I did get a pretty good deal and saved a few dollars. Still at just north of $150, they are pricey-in my opinion. I'm used to spending less than $100.
My main reason for giving the Hokas a try was some foot problems I've never had before. Just very sore feet in general, especially in my arch. After my first 50K last May, my feet were actually bruised, in addition to being just beat to hell. I ran that in some Brooks PureGrit for the first 22 miles and then Cascadia 6 for the last 9 miles.
My first run was a short jaunt around town, mostly on roads and sidewalks with a short section of trail. The cushioning is definitely noticeable. It felt kind of like running on springs! An odd feeling but I got used to it fairly quick. It was an easy run. I was surprised when the first mile went by in just over 8 minutes. Not fast for some, I know, but faster than my normal training lately. It didn't feel that fast and it didn't feel like the shoes slowed me down. They didn't feel clunky, clumsy or heavy. Just different.
My next run in the Hokas was a true trail test. 16.5 miles in just under 3 hours on the Ice Age Trail in Waupaca county. Hilly, some roots and rocks. Tossed in some of the bike single track for fun. The shoes felt very comfortable. I was a little worried about catching a toe and doing my famous Superman imitation. It is a pretty normal occurrence when I run trails. No issues at all. And this was after eight hours at work. They didn't feel heavy going up the hills. They really allowed me to let it hang out on the downhills. I'm not exactly fast but the shoes did make me feel more comfortable going down hills. No issues at all with stability. I had imagined because of the thicker soles that there might be more of a tendency to roll an ankle. I've never had an issue with this, but I could see how it might be a factor if you have weak ankles or tend to easily roll an ankle. The sole seemed to have good traction. I've never had an issue on the trails I run, but I couldn't see much difference between the Hokas and my last few trail shoes.
The shoes come with quick laces. I'm not a big fan of that type of laces. I've had them in Salomon shoes and I've tried them in other shoes as an add-on. I either seem to have the laces to tight or to loose. I can't find that happy medium. They do come with normal laces if I want to change them, so it isn't an issue. Just a personal preference. I'll give them a few more miles.
I normally wear a size 11, and the shoes seem to be spot on. I read some reviews where people complained that they ran narrow. I had no problem with that issue. My feet have a wide forefoot and narrow heels. With a pair of normal thickness Injinji socks, I haven't had any issues with fit. They come with a pair of flat insoles and a pair with arch support. I'm using the arched pair since the flat ones made the shoes feel a little big.
In some very informal side by side comparisons with a pair of Brooks Cascadia 6 I came up with these measurements. Key word informal-well used kitchen scale and an inexpensive caliper. The weight was about the same-375 g/or just over 12 oz. per shoe-size 11 in both. Here are a few more measurements-
                    Brooks Cascadia 6          Hoka Stinson Evo
Heel width-               77mm                          92mm
Arch width-               64mm                          79mm
Forefoot width-         101mm                        100mm
I think there might be a very slight learning curve to running in the Hokas. I have had any difficulty, but depending on where you run and your current shoes, it could be a possibility.
Overall, I like the shoes. They will go in to my trail shoe rotation, mostly for longer (>25K) runs. I plan on using them in my upcoming Dances with Dirt-Devil's Head 50K. I'll let you know how they work out.
Questions? Comments? I welcome both. Thanks for taking the time to read this.

Lessons learned, experience gained

Time to reflect after finishing my second 50K. I've had a couple weeks to mull things over. 

What did I learn? Don't run a race the week before. Not even for fun, or to run with one of my kids. And never, ever say before afore mentioned race, "it's only an easy 5K. What could go wrong?

I ran this easy 5K with one of my sons, to help pace him. Plus the opportunity to run with one of the kids is pretty rare. I figured an 8:00 per mile pace would be easy.  A good chance to stretch the legs a week before my run. We started out nice and easy. Less than a mile in, I caught a toe and did my best Superman imitation. I was up as fast as I went down, but not before landing hard on my knees, elbows and hands.  A little blood. How bad can it be?  Things didn't hurt until Monday. My left knee ended up bothering me late in my 50K. Okay, lesson learned. 

I learned that if I want to keep dropping my time, I need to run more/faster and walk a little less. My run 15/walk 5 actually worked great.  It was hard watching people pass me early on, but I eventually caught and passed most of them. I think I just need to increase the running interval. I'll be working on that. Maybe 25/5?

I learned that my training plan worked well. Admittedly I was training for 50 miles, so I had a good endurance base. I felt stronger and less sore at the end of this run versus last year.  The hills beat me up, but not as bad. If my knee hadn't bothered me, I might have been a little quicker.

Overall, I'd have to call this 50K a success. I believe I made the right move dropping to the 50K. My foot felt okay, but was beginning to complain by the end.  My nutrition worked well, although I could have probably upped the energy consumption a bit. 

I am going to take my new found wisdom, keep training, and do another 50K. I'm not sure when or where.  I've got a couple in mind. I'm not sure if I'll be faster, but I will be wiser!

T minus 2 until race day

                                                 Great Lakes Endurance Iola trail race
                                                           Snowy trails - in April!
Race day is almost here, and I'm as ready as I can be. After my last post, I e-mailed the RD of the Ice Age Trail races and requested a move to the 50K. It was hard, but I think it was the right choice. I've got the rest of the summer and fall to nail that 50 miler. I've got a couple plans floating around in my tiny head. I'll see how Saturday goes and then move forward from there. I think my training was as close to spot on as it can be while working shift work. I got in a bunch of long runs (15+) including 24, 27 and 32 miles. The run 15 minutes and walk 5 minutes plan was working great. I was averaging 10:00/mile pace while employing this strategy. Keeping the pace easy and trying to burn fat instead of carbs has helped my efficiency. I used "Metabolic Efficiency Training" by Bob Seebohar and like how it worked.  I think all the long road miles finally caught up to my feet. The first four months of 2013 I ran over 800 miles compared to just over 600 for the last eight months of 2012. I believe some trail miles would have helped.
I managed a couple races since the last post. I ran a trail 15K at Iola Winter Sports Club, and the weather must have felt it had to go along with the name of the venue. The April 14th race was run entirely on snow covered trails. Cross country skiers were waiting for us to finish so they could ski! To add insult to injury, by the end of the 15K race, Mother Nature treated us to almost white out conditions. But I had a great race. I ran it easy and well paced. I felt in control the entire time and never laboring or working hard. My time was only a second slower than two years ago in much better conditions. I also ran a last minute road 5K with one of my boys. It was our first race together and I helped pace him to a PR. How much better can it get?!
So now it's time to relax, do one easy shake down run on Friday and head off to the trail. I can't wait. I'll let you know how it goes in a couple days!