Update April 2014

Trail Conditions

It has been a long winter – great for skiers, but not so great for trail running. If you are heading up Baldy from the M, the snow pack begins just above the top of the M. It will take some time to melt off.

If you are looking for an alternative place to do some trail running, the trails out at Lewis and Clark Caverns State Park are now, finally, in good running shape. The park experienced an unusually wet and cold winter. Typically, I can run out there all winter long without much trouble from snow and ice. This year, from beginning of February till the end of March, the conditions were very snowy, icy and wet. They even experienced some flooding and erosion, but all is well now.

New Favorite Stuff Page

Notice up top, there is a new menu entry called Favorite Stuff. It lists some of my favorite things for training and running the Ridge. Just cause it works for me, does not mean it will work for you, but it is a start if you are looking for tips. Remember to experiment, test and verify.

Registration Next Month

Just a reminder – registration for the Ridge Run will be next month (May) online at RaceMontana.com. Also see the running club’s website for more details.

Enjoy Spring!

Posted in Equipment, Race Guidance, Registration | Leave a comment

Sugar Free Fueling

Recently, someone asked “What do you recommended for fueling during the Ridge Run for someone who does not want to take in all the sugary sports drinks and gels.”

Since most sports drinks and fuels are just one form or another of sugar or concentrated carbohydrates, I understand the motivation for this question. Depending if you want to avoid most all carbohydrates or just avoid the processed sugars, I have a various answers and opinions.

Carbohydrate Alternatives to Engineered Sports Sugars

If you are just trying to find an alternative fuel that is not a processed form of sugar or starch there are lots of choices.

Here are some ideas:

  • You can put honey, maple syrup or mashed potatoes in a gel flask.
  • There are real food fruit and or vegetable purees sold in convenient single serving size pouches (similar to single serving gels). Look for them in the baby food section at the grocery store.
  • Dried fruit such as Dates or Pineapples are tasty and pack lots of calories in a small package.

Make sure you experiment and see what works for you. Although engineered sports fuels are highly processed, I’ve found that while racing they are easier to stomach than less processed more real food alternatives.

A quarter century and thousands of miles ago, I was very strict about trying to avoid sugar. Back then, I had a home full of kids and was determined to get them to eat healthy. That meant no junk food, candy, soda or sugar in the house. Promoting a no sugar philosophy, I wanted to practice what I preached and set a good example for my children. My sugar avoidance carried over to running and racing. My first few marathon and longer races probably suffered as a result. Eventually I made peace with using sugary sports drinks during races. This bending of my no sugar rules by using sports drinks such as Gatorade during races led to more success.

Treat Engineered Sports Fuels as Race Fuel not Food.

Treating sports fuels as race only fuels is probably a healthy compromise. Use them during races and only often enough during training to make sure you can stomach it. Consuming sports fuels more often than that, is no better than eating sweets and candy all the time. Just as you wouldn’t use a Nitro based race fuel in your car all the time as it would quickly burn out your engine, eating sugary sports fuels as part of your daily diet is not a healthy practice.

Train Low race High

A fueling philosophy that has worked for me is to reserve the use of sugary sports fuels for races and minimize their use during training. Low carbohydrates during training, high carbohydrates during racing.

Let’s face it, engineered sports fuels work. They are easy to assimilate and convert to usable energy while racing. But outside of racing and a little during training, I don’t consider them food and don’t recommend them being a part of a healthy diet.

What to Do when Avoiding Carbohydrates in General

If you are adhering to a low carb diet and not just avoiding engineered sports carbs, then you are faced with the challenge of fueling and keeping your energy up during races without carbohydrates.

Fat the Preferred Endurance Fuel

For long duration endurance activities, fat is your body’s preferred energy fuel. Fat has a couple benefits as an endurance fuel compared to carbohydrates:

  • Fat has over twice (9 calories per gram) the energy density compared to either Carbohydrates or Proteins (4 calories per gram).
  • Your body hosts significantly more Fat reserves than Carbohydrates.

Fat also has a couple disadvantages as compared to carbohydrates:

  • Dietary fat is extremely slow to digest and assimilate as compared to carbohydrates.
  • The body converts fat into energy at a much slower rate than carbohydrates.

As long as you are willing to keep your race intensity low enough, your body can stay in fat burning mode and should have plenty of fat stores on hand to do the Ridge Run without eating anything during the race. You will not be performing at your full potential, but it can be done.

Consuming whole foods that have a high fat content during the race is fine. Just remember, that they will be harder to stomach than engineered sports fuels. They also may take several hours to digest and get converted into energy by your body. If your Ridge Run projected time is 5 hours or greater, than this is not a problem. For someone that is doing the race under 5 hours, your body may not have enough time to digest and convert food that has a high fat and protein content into energy.

Consuming foods during the race that has a little protein content helps your body avoid the catabolic process of consuming its own muscle. Unfortunately, burning protein as a fuel does produce metabolic waste products that can increase your sense of fatigue. So it is best to avoid high protein fuels during your race.

Train to optimize your ability to utilize stored fat as a fuel.

By doing your endurance training without sports drinks or fuel you can improve your body’s ability to utilize its stored fat reserves for fuel. An untrained person is typically able to tap into 60 grams (540 calories) of stored fat per hour during exercise. An endurance trained athlete can improve this by nearly 50% to 90 grams (810 calories) of stored fat per hour. An endurance trained athlete can also stay in a predominantly fat burning state at a higher workout intensity.

Endurance training raises your Metabolic Efficiency Crossover Point (MEP). MEP is the percentage of your maximum where you start to burn more carbohydrates than fat. Ideally you want your MEP as high as possible. The higher your MEP, the better your body is utilizing its stored fat as fuel. And the less dependent upon carbohydrates (stored glycogen or sports fuels).

Eating Honey and Protein to Improve you Fat Burning? – Probably Not

There are expensive products such as Vespa that is a mix of honey and protein that claim to improve the ability to utilize fat as fuel. But there is no real evidence that they work. The only claims are anecdotal. When personally experimenting with this product, I found no effect. Doing a Metabolic Efficiency Test with and without Vespa would be very easy way to verify the claims for this product. I’ll wait till Vespa does this test with a slew of athletes and verifies their claims before I try Vespa again.

Do Your Own Research and Experimenting

There is enough information about endurance fueling available on the Internet to satisfy anyone’s appetite. Everyone is different and what works well for one may not for another, so experiment and find out what works for you.

Consider the following resources as a good starting point for your quest:

  1. Tim Noakes Author of the Lore of Running and the Real Meal Revolution
  2. Endurance Planet podcasts – Search the listings for fueling
  3. Ben Greenfield Fitness podcasts – Search the listings for fueling
Posted in Questions, Training Guidance | Tagged , , | 2 Comments

Shoe Thoughts 2014, Skechers GOrun, GObionic Trail, Nike Terra Kiger, Hoka, Montrail, New Balance Review

This past fall and so far this winter, I have been able to do a lot of running using some of my old favorite shoes. And more recently, I purchased a few new pairs to try.

In November, I migrated down to the desert southwest and spent the next two and a half months enjoying the near perfect running and adventuring conditions in the Sonoran desert. Four different pairs of shoes made the journey with me:

  • Hoka Bondi B
  • Skechers GOrun
  • New Balance MT10
  • Montrail Rogue Racer
L to R Hoka Bondi B, Montrail Rogue Racer, Skechers GOrun, New Balance MT10

L to R Hoka Bondi B, Montrail Rogue Racer, Skechers GOrun, New Balance MT10

When I got back to Montana, I was hungry for some new running shoes and took advantage of some end of season sales and picked up three new pairs to try:

  • Nike Terra Kiger
  • New Balance 1400
  • Skechers GObionic Trail
L to R Skechers GObionic Trail, Nike Terra Kiger, New Balance 1400

L to R Skechers GObionic Trail, Nike Terra Kiger, New Balance 1400

Following are some brief thoughts about the merits of these various shoes, old and new.

Hoka Bondi B the Stiff Sponge of the Running Shoe World

The Hoka Bondi B has been serving well as my protective trail shoe. For the desert, where it is normally dry and free of mud and snow, the Bondi works just fine, offering good traction and protection. The oversized sole may even offer a bit of extra flotation on sand.

Toe Off with Stiff Sole Bondi B

Toe Off with Stiff Sole Bondi B

My main complaint with the Bondi is that they are very stiff flexing. The last couple years, I have developed a form of Achilles Tendinitis that manifests as a tenderness at the back of my heels – especially when they are contact pressured. Shoes that are stiff flexing tend to increase the pressure on the back of my heels. As my foot tries to flex, stiff shoes will resist this movement. The result being my heel tends to move back and tries to lift up inside the shoe. This action pressures the back of my heels. This becomes even more of a problem going uphill where my foot tends to slide or shift back inside the shoe jamming my heel against the back of the shoe. After an hour or more of this in stiff shoes like the Bondi, my heels get darn sore and I will have very tender heels for the next day or so.

Skechers GOrun for Road Running and Track Training

When training during my southwest adventure, I did all my road running and training on the track in the Skechers GOrun. I hadn’t used the GOrun all summer as I was mostly doing trail running. So it was a treat this fall and winter to put in lots of road and track miles in the GOrun – kind of like rekindling an old familiar friendship. I had forgotten how much I liked these shoes and how revolutionary they are. For running smooth surfaces like paved roads or tracks, I have not found anything better. The interior is so smooth and comfy that I never wore socks when running in the GOruns. The infamous hump in the middle gives my foot something to spread out around and grip – preventing my foot from sliding back in the shoe – even with the shoes laced very loose. Essentially, I can run in the GOruns with my heel barely touching the back of the shoe! The GOrun is the only shoe I have been using lately that does not aggravate the tender back of my heels.

Unfortunately, the GOrun does not have enough protection for running trails or for that matter gravel roads. Skechers has a GOtrail model that I tried last winter. But I was disappointed with it. Skechers has a new extra cushioned version of the GOrun called the GOrun Ultra. I have not tried it, but it looks promising. Since I got back to Montana, I have purchased the GObionic Trail and it shows some promise. I’ll talk about it later in this post.

Be aware that Skechers has modified the GOrun since the original that came out in 2011. The later generations have less of a hump in the middle and are a little lighter. The later generations do not have the finish quality of the originals. So they do not have the smooth interior of the original and are more prone to causing blisters and irritation when not using socks.

New Balance MT10 the Perfect Car Driving Shoe

I need to mention that I used the New Balance MT10 as my driving and just knock around shoes. They are like protective socks or moccasins. They give great feel of the pedals when driving a car, unlike Hokas. But they just do not have enough cushion for running at anything more than a pussy foot pace. So I did not do any running in them, but during my desert sojourn, I probably spent more hours wearing these shoes than any of the others. I wore the MT10s for everything except running and trail hiking. The MT10 are extremely high quality (the interior is like a fine Italian dance shoe!) and they are such a comfortable shoe that I just plain love wearing them. I just do not love running in them!

Montrail Rogue Racers for the Short Haul

Pounding My Feet in the Montrail Rogue Racer

Pounding My Feet in the Montrail Rogue Racer

I did not use the Rogue Racers for much other than a desert 26K trail race in November and a Half Marathon road race in January. They worked fine, but left my feet feeling pretty dead and beat up by the end of the races. After my experience using the Rogue Racers in the November 26K trail race, I later did a similar 26K trail race in December using the Hoka Bondi B. I did much better in the second race and the soles of my feet did not feel so battered using the Hokas.

Perhaps my Rogue Racers are getting worn out as they are a few years old and have experienced a lot of miles and a lot of races. For me, the Rogue Racers are not suited for anything longer than a half marathon and a half marathon is pushing it. My pair of Rogue Racers is worn and ready for retirement. There are better shoes out there, so I will not likely buy a replacement pair.

Nike Terra Kiger an Odd Marriage of a Stiff Sole and Mushy Upper

At first glance the Kiger appears very similar to the old Nike Zoom Trail that I have used so much on the Ridge Run. It is about an ounce lighter, but the main difference is the Kiger’s upper is much softer and less supportive. The outsole has the terrific gripping sticky rubber. The Kiger’s midsole is protective but stiff flexing. Compared to the old Zoom Trail, the Kiger has a more level sole profile and less cushion – especially in the heel. The soft upper allows my foot to mush around and not feel firmly attached to the sole. This is not a problem on gentle terrain, but on steep side hills and uneven footing, this is a problem. I was hoping the Kiger would be a lighter, improved and modernized version of the Zoom Trail, unfortunately it suffers from a stiff sole that seems mismatched when teamed with its mushy upper.

New Balance 1400 a Plane Jane Lightweight Road Shoe

When I see a running shoe on sale for $30.00, I have a hard time resisting buying them. The NB 1400 is not a shoe I would normally buy, but for $30.00, I figured I could do something with them. They are a conventional light weight trainer or road racing flat. And for that purpose, they work just fine. For a road shoe, they are moderately light at 7oz for a size 10. They flex easily right where they should – the ball of the foot. And they feel good. The sole is much thicker and cushioned at the heel than the ball of the foot. This lends to more of a heel strike gate. Adding a metatarsal pad adds some needed cushion at the ball of the foot and also levels out the effective profile improving the ride.

I could see alternating the NB 1400s with the Skechers GOrun for training on the track or the road. It would be a toss-up choosing between using the NB 1400 for a short road race or the GOrun. For someone that prefers a more conventional shoe than the Skechers GOrun, the NB 1400 is a perfect light training or racing shoe. They may also work well on dry trails where traction is not an issue. I wish I would have had these instead of the Montrail Rogue Racers for running that January road half marathon.

Skechers GObionic Trail – Easy Flexing Protective but Humpless

This is the best new trail shoe I have tried recently. For a trail shoe, they are light at 8 ounces for a size 9.5, easy flexing, protective and offer good traction. The lugs on the out sole are spaced out more than and not as deep as the lugs on the Skechers GO Trail. The result is they do not pick up rocks and get caked with mud as much as the old GO Trail. The sole is oversized and offers lots of cushion; borrowing some Hoka attributes.

My only complaint is; I wish the GObionic Trail had the pronounced rocker midsole profile of the original GOrun. The GObionic trail is fairly conventional and does not have the hump in the middle. Consequently, my foot tends to slide forward inside the shoe when going downhill and slide backward when going uphill just as it does in most conventional shoes.

The GObionic Trail would be a good lightweight shoe for the Ridge Run. It feels like an easy flexing, more nimble, lighter weight version of a Hoka Bondi B. It offers less protection from rocks than the Hoka, but it is adequate for running in the Bridgers.

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Sub Four No More?

I’m not sure what prompted me to say it. It was right before last year’s race, 2012, where I admitted to my wife that breaking 4 hours may be out of my reach. It is not a good idea to admit such a thing when your intentions may be the exact opposite. Nevertheless, I’m a sucker for reality and have trouble with self-deception.

Nothing lasts forever, eh; including my ability to finish the Bridger Ridge Run under four hours. So after two years in a row (2012 and 2013) of not being able to dip below 4 hours, it certainly looks like 4 hours is now out of my reach. It wasn’t without trying. Just when I finally figure out what works with regards to equipment, fueling and training, my body starts to give in to the inevitable slowdown that comes with aging!

A Little History of Sub Four Attempts

Back in the early 1990′s, I did the Ridge Run a few years in a row (91, 92, 93) attempting to break 4 hours. 22 years ago, I was a heck of a lot faster runner. Granted, the race was rougher and more technical. Back then, the section of the course from Ross Pass all the way to Baldy was not worn in like today. There wasn’t much, if any, of a trail over most of this middle portion of the route. This made it significantly more demanding and slower.

But what prevented me from breaking 4 hours in the early 1990′s, was not just the tougher course. It was my lack of knowledge and experience about fueling and equipment. In 1993, after a couple years of dedicated preparation and serious efforts, I was left frustrated that I could not break 4 hours. My interest in attempting it again waned. After my 1993 attempt, it did not occur to me that I would ever try again.

During the mid-1990′s, I still stayed involved with the Ridge Run as a volunteer. Several years in there I helped with the timing. Jim Banks would pull the bib tags at the finish and I would do the timing and collating of results in Excel. Things were simpler back then. We made a good team. For a few years, helping with distributing water to the aid stations meant I got to ride in a helicopter – always fun and memorable. Now a team of volunteers manually carry all the water without aerial assistance.

After a six year hiatus, on a whim, I signed up at the last minute (you could do that back then!) and tried the Ridge Run again. It was 1999. This time I finally broke 4 hours. It wasn’t because I was more fit or faster than six years earlier, but it was a serendipitous combination of critical factors. I was smarter about fueling and hydration and I used shoes more appropriate to the terrain than I had in my previous attempts. It is also important to mention, that by 1999, the course was already starting to get worn in and arguably faster between Ross Pass and Baldy.

Round Number Barriers

Humans, myself included, have a habit of putting significance on breaking a round number barrier like 4 hours for the Ridge Run. In the case of the Ridge Run, 4 hours is a convenient benchmark. It sits at that sweet spot of being a very lofty goal, but not in the rarified air of nearly impossible.

Sport accomplishment-wise, I would equate a 4 hour Ridge Run to running a sub 3 hour marathon or a sub 5 minute mile. All are worthy goals for a recreational runner, but nowhere near elite. The afore mentioned examples are all different and require different types of training. But I would argue the required commitment and level of training or talent is at the same level. You either have to be blessed with some natural endurance talent or train and work darn hard to break 4 hours in the Ridge Run. Same can be said for running a 5 minute mile or a 3 hour marathon.

2012, Carry That Weight

Last year’s race (2012), played out just as I had figured and confided to my wife. The result being, I failed to break 4 hours. After training for and participating in Ridge Runs for several decades, I have a close relationship with the knowledge of my abilities and how my training is going. Fooling myself into thinking I will do better than I will is just not possible anymore.

Leading up to 2012, I just could not shake my winter weight and was sporting an extra 10 pounds in body weight compared to years past. Most years, my weight approaches 150 pounds in the winter as my body layers a little fat for insulation against the cold. Then over the summer my body trims down to around 140 pounds. In 2012, I just could not shake my winter weight. A little extra weight can really slow down one’s running – especially when going uphill. And so was the case in 2012. My ability to drag myself uphill at a decent pace was suffering. I could tell from my training that I was going to be slower than years past.

Sure enough, in the 2012 Ridge Run, I struggled on the ups and finished a few minutes over 4 hours.

2013, Lean but Wobbly

This year, 2013, I was able to trim down and loose the winter weight. The only difference compared to last year when I couldn’t trim down was that I gave up eating junk like chips and chocolate. In short order, I got down to my normal summer weight of 140 pounds. Amazing what a little self-discipline can do.

Leading up to the 2013 race, I was starting to get mildly optimistic. My mind flirted with thoughts that perhaps I could break 4 hours again. Then I would remember that this year with the relocation of the start line, the course was longer. In my mental banter, this fact gave doubt a reason to convince me that sub 4 was still a thing of the past.

At the end of July, a couple weeks before the race, I was feeling lean and fast and ready to race. I was thinking that I wished I did not have to wait till August 10. A lot can happen in a couple weeks and sure enough it did. I got sick. There goes that sub 4 hour possibility. My how fickle and fleeting is a fitness peak.

Whether I got exposed from my MAT (Muscle Activation Technique) therapist who caught Strep from a family trip or from me attending a wedding and a funeral among other public events; I was exposed to some disease and caught a sore throat and upper respiratory infection.

If I was really serious about preparing, peaking and tapering for race day, I would avoid potential exposure to sickness by quarantining myself in the weeks leading up to the race. But cutting oneself off from human interaction and participation in life just to avoid getting sick before a race seems a little extreme. It is wasted effort for someone such as myself, but maybe worth considering for someone at the elite level and totally serious about optimizing their race potential.

The sore throat was not that big of deal. A little raw garlic and essential oil of oregano seemed to banish the infection in a few days. What was a big deal, is that the infection triggered an acute bought of vertigo and peripheral neuropathy. I spent the day before the Ridge Run bouncing between medical labs getting tested to rule out the possibility of any serious malady such as Meningitis or Guillain Barre.

The vertigo was not new to me as I had suffered from it periodically for the last couple years. It started from a bad viral infection back in the winter of 2012. Ever since then, when I experience any kind of inflammation in my left ear from infection, fever, wind or even from extreme exertion, I’m greeted with a bought of vertigo. But this case, right before the 2013 Ridge Run, it was particularly severe and persistent.

The day before the 2013 Ridge Run, it seemed doubtful that I would be able to do the race. I accepted and surrendered any attachment I held with regards to participating. After having done the Ridge Run so many times (17, I Think?), it is surprisingly easy to accept the possibility of not participating. Sure there is a twinge of disappointment, but also a sense of relief that comes with a legitimate excuse to back out.

The next morning, race day, I went up to the start with my wife. Vertigo prevented me from lying down and sleeping, so I might as well head up to Fairy Lake and see how I felt. We got up there early to help setup the bib number pickup, so I had plenty of time to get my race gear ready and do a little test run up the trail. The test run encouraged me. It gave me confidence that as long as I kept moving forward, kept my eyes open and didn’t make any sudden lateral or twisting moves, I could negotiate running up the trail without problem. So with a promise to my wife to take it easy and not do anything stupid (yeah right), I started the race.

Given the backdrop of the events the day before, my race went quite well. Going uphill was easier and faster than last year probably because I was so skinny. Caution ruled the day on the downhill portions as I dialed it back to make sure I stayed upright. Amazingly, 2013 was one of the few Bridger Ridge Runs where I did not trip and fall! The 2013 edition of the Ridge Run would not notch any new scars on my body. By the time I got to the top of Bridger and then later Baldy, experience told me that a sub 4 hour time was out of reach. And so it was. It was not one of my faster races, but I was grateful that I was able to at least participate and finish. For the second year in a row, I finished the Ridge Run in just over 4 hours.

Pacing One’s Life or What More Could I Have Done?

The week before this year’s race, a friend of mine passed away. The week of the race, I attended her cremation service. We use to work together as instructors teaching team building through outdoor skills mostly to teens. But we also played hard together; skiing, climbing and adventuring. During the race, I had plenty of time to think. Not all my mental energy is devoted to where to place my feet or monitoring about how good or bad I was feeling. Her memory and the event of her passing was fresh in my mind. It comes with a shock to embrace the notion that we would not get to play and work together ever again – at least in this life.

As I neared the finish line, I got pretty emotional. A few tears crept down my cheeks as I was overcome with an incredible sense of gratitude that I can still participate when many of my old friends no longer can. I may not be as fast or as strong or as healthy as I use to be, but I can still scurry across the crest of the Bridger Range in the Ridge Run. In honor of all those that I have loved and lost…

This recent loss was just the latest. Over the years, numerous friends, acquaintances and activity partners have perished. Some I shared very close multidimensional relationships with. Others were more singularly wrapped around a specific activity such as skiing. Relationships formed from bonding over long hours spent traipsing through the mountains are different than those formed with coworkers or school chums. Perhaps there is something about the shared risk and danger. The adventure of climbing, assessing the avalanche safety of a ski descent or just killing time waiting out bad weather in a tent form bonds that transcend everyday life.

Other than a suicide and cancer, a common thread is that most of my friends that have perished have done so in the mountains. A drowning in an alpine lake in the Tetons, several avalanches in Utah Wyoming and Montana, a heart attack while dirt biking near Homestake pass, several falls while extreme skiing and a fluke mountain bike crash. I’ve never been a socially needy person, but with the death of each friend in what seemed early in their life, I grow even more cautious about developing close relationships. Am I jinxed?

I’m still alive. It makes me pause and assess whether I have paced my life wisely. Just like a race, in life, I want to get the finish line knowing I gave it my all. Crossing the finish line knowing you could not have done any better is deeply satisfying. Squandering ones energy and life force too early in the game and enduring prolonged suffering before you reach the end is foolish. And arriving at the end with lots of juice still in the tank, leaves one regretful and forever questioning “what more could I have done”.

Old Age Disease and Death

As Siddhartha discovered on his first sojourn out in the real world, the notion of mortality is intrinsically entwined with this physical world. Sure, there are lots of hyperbolic claims that aging is just in our minds. That our human beliefs and what we see binds us into the whole concept of aging and dying. Well, a positive attitude towards aging is certainly helpful, but I think these self-proclaimed gurus such as Deepak Chopra do a disservice by sowing false hope in regards to aging.

Perhaps it is possible to overcome aging by mastering the mind through some esoteric yogic occult practices. If possible, it has got to be extremely rare. Someone who transcends aging is also not likely to be the type of person that would be attracted to doing the Ridge Run. The closest person I have ever met who had transcended aging was a Qi Gong master in China. She was over 100 years of age and still full of life and energy and practicing medical Qi-Gong. But she was not totally ageless as she was quite wrinkled and looked old, which was normal for her age.

My answer to those that claim that aging is a creation of our minds, is to consider a lowly animal. It has no consciousness of or preconceived notions of aging. An animal does not cogitate and worry about aging. Yet, they still age. In fact, witnessing a beloved pet age is a sad process. It comes on as a surprise to them. To their bewilderment and sometimes embarrassment all of a sudden they can’t do something they use to.

After last year’s (2012) race, I felt the same way as our cat that can no longer jump up to a dresser that they use to be able to. For me, slowing down just happened; without any say so on my part. It has been a gradual process over the last decade or so, but the last couple years as I hit my mid-fifties the physical limits imposed by aging have gotten more pronounced. Other than memories and accumulated knowledge, my mind is the same and as youthful as it was back when I first became self-aware as a very young child. On the other hand, my body is certainly not the same as it was when I was in my 40′s or 30′s or 20′s.

Reacting to Aging and Slowing Down by Racing More

Last year, as I came to terms with the disappointment of not breaking 4 hours, I felt an urgency to do some trail running events that were of interest to me. It was a wake-up call to ageing and mortality. I thought I might not be able to do this forever. Are there any races that I still want to do? So right after the 2012 Ridge Run, I did some wandering around the Internet looking for trail races of interest to me.

I’ve always wanted to do a trail race down in the red rock country of southern Utah. The Moab Trail Marathon caught my attention and I signed up for it right away, before the soreness of the 2012 Ridge Run wore off.

After the 2012 Ridge Run, I was pretty beat up – mainly from training in preparation for the Ridge Run. I had done the entire course twice prior to the race and went into the race with some hip pain. For over a month after the race, I did no training. The Moab Trail Marathon was the first weekend in November. I prepared for it starting in October by doing a couple weekly trail runs from Truman Gulch over to Middle Cotton Wood and vice a versa. I certainly was not ideally trained for the Moab Trail marathon, but I figured if I ran at a moderate pace and fueled smartly I could enjoy and feel good about the race.

As it turned out, the race went well. The time off leading up to the race paid off, as I did not have any injury problems during the race. During the first 20 miles, I fueled with Clif Bloks and Skratch Labs sports Drink. The race officials allowed runners to stash a drop bag at the 20 mile mark. My drop bag held a bottle with about 420 calories of Vitargo. When I reached the 20 mile mark at about three and a half hours into the race I was feeling pretty stiff and tired and was glad to grab my drop bag and chug the 24oz 420 calorie mix of Vitargo. Immediately I got a boost of energy and the next three miles went pretty really well. I slowed significantly the last three miles, but I was not inspired to eat any more sugary fueling products and instead just slowed down and kept moving along at a pace I could sustain till the end.

After the Moab Trail race, I journeyed down to the Grand Canyon and did some running down there as I recovered. The Moab Trail Marathon was the beginning of a cycle of numerous races leading up to and beyond the 2013 Ridge Run. The cycle finally ended the last weekend of September in Wyoming at the Sundance Trail Run.

Between November of 2012 and October of 2013, I did races in 7 different states and at least one race in every month. A week after the Trail Marathon I did a Half Marathon on Veterans day and was surprised at how well I felt. So I figured I would just keep racing and participating in adventures. Some races went better than others. Some were total disasters and some were pleasant surprises.

A Year of Racing in Review

Following is the list of races in chronological order that I did over the past year. Some were just spur of the moment little 5Ks as community activities. Many of the races such as the ones in Florida I have done every year for years and it is fun to gage one’s fitness by comparing times to years past. Others will probably be a once in a lifetime event because of the conspiracy of life’s circumstances. That would be the 5K in west Texas were I got stuck in Monahans because a fluke never seen in history snow storm closed the interstate.

  • Moab Trail Marathon, Moab UT, Nov 2012, 76th Overall 4th Age Group Fun (Overcame poor shape with good fueling)
  • Veterans Day Half Marathon, Tucson AZ, Nov 2012, 27th Overall 2nd Age Group (Easier than expected)
  • Thanksgiving Day XC Classic 5K, Tucson AZ, Nov 2012, 97th Overall, 2nd Age Group (Felt terrible, but my neighbor and I both won a pumpkin pie)
  • Half Marathon, Las Cruces NM, Dec 2012, 13th Overall 1st Age Group (On track to run fast time, but got tricked by mile markers)
  • Run for Hope 5K Trail, Daytona FL, Dec 2012, 3rd Overall 1st Age Group (Ran way faster this year in Montrails as compared to last year in Hoka Sponge Shoes)
  • Holiday Bridge 5K, Ormond Beach FL, Dec 2012, 12th Overall, 1st Age Group (Hamstring strain so went easy)
  • Sand Hills 5K, Monohans TX, Jan 2013, 3rd Overall 1st Age Group (Hamstring strain after 2 miles; slowed and got passed stuck there from freak west Texas snow storm)
  • TRAK 5K, Tucson AZ, Jan 2013, 1st Overall (Hamstring strain after 2 miles; held on for win)
  • Skin to Win Rec, Bridger Bowl MT, Feb 2013, ? Overall 3rd Age Group (Nicer weather than last year; not much faster)
  • Frigid Digger 7 Mile, Butte MT, Feb 2013, ? Overall 1st Age Group (Slow and out of shape)
  • Run for Pub 10K, Bozeman MT, Mar 2013, 42nd Overall 4th Age Group (Hamstring fragile; took it easy ran for fun)
  • Big Butte Trifecta 11K 5K 1Mile, Butte MT, Mar 2013, 2nd Overall 1st Age Group (Fun event, did better than expected)
  • Mount Lemon Half Marathon, April 2013, Tucson AZ 5th Overall 1st Age Group (Calf strain, but had a good day)
  • Cinco da Mayo 10K, Tucson AZ, May 2013, 33rd Overall 2nd Age (Way slower than last year)
  • Evaro Mountain Challenge 10K, Evaro MT, Jun 2013, ? Overall 1st Age Group (Disaster, strained my non-strained calf)
  • Wulfman 14K, Butte MT, Jun 2013, 17th Overall 3rd Age Graded (Surprisingly set a PR)
  • Targhee Hill Climb, Alta WY, Jun 2013, 9th Overall 2nd Age Group (Hard work, slower than expected)
  • Beartooth Run 10K (6.5 miles), Red Lodge MT, Jul 2013, 2nd Overall 1st Age (Fun race, ran better than expected)
  • Bridger Ridge Run 20 Mile, Bozeman MT, Aug 2013, 13th Overall 1st Age Group (Sick, Vertigo; problem free race but slower)
  • Big Hole 10K (7.1 miles), Wisdom MT, Aug 2013, 1st Overall* 1st Age Group (Ran OK; *not everyone did the same course)
  • Rendezvous Mountain Hill Climb 7 Mile, Teton Village WY 4th Overall 1st Age Group (Good performance for my age and met my goal)
  • Absaroka Challenge 15K, Meeteetse WY, Aug 2013, 5th Overall 1st Age Group (Tough race, totally spent on last climb, steep descent hard on knees)
  • John Colter 7 Mile, Three Forks MT, Sep 2013, 18th Overall 1st Master 1st Age Group (Great event; slower than previous years)
  • Sundance Trail Run 30K, Sundance WY, Sep 2013, 4th Overall 1st Age Group (First 9 miles fun, middle muddy canyon burnt out hip flexors, overcame pain in last 5K)

Here are a few pictures from some of the races:

2012 Moab Trail Marathon

2012 Moab Trail Marathon

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2013 Bear Tooth Run Course

2013 Bear Tooth Run Course

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2013 Bear Tooth Run

2013 Bear Tooth Run

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2013 John Colter

2013 John Colter

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2013 Sundance Trail

2013 Sundance Trail

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What is Next?

There are still a couple races that I have a hankering to enter. One is the Speed Goat 50K at the Snowbird Ski Area in Utah. Snowbird was my old winter stomping (skiing) grounds back in the 1970′s. It would be a hoot to do a trail race there 40 years later! My only apprehension is that I’m not sure I could handle doing such a long and challenging race. It is arguably the most challenging 50K in North America.

The other is the Mount Marathon up in Alaska. The ruggedness I experienced in the Absaroka Mountain Challenge inspired me to think about considering the Mount Marathon in Alaska. The Absaroka Mountain Run was surprisingly challenging as it consisted of a lot of cross country portions with little or no trail. Kind of like the way the Ridge Run use to be. There was also a very steep downhill section of 100% grade (45 degrees) that was more like a controlled fall and slide. Watch the following slide shows of the Absaroka Challenge and Mount Marathon in Alaska.

2013 Absaroka Mountain Challenge:

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2013 Mount Marathon:

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Prize Give Away

A Contest, yes a contest. Is there anyone out there that really reads these posts? A reward for the first person that wades through this post!

In this case, it is just for people local to the Bozeman Montana area or Philipsburg Montana area. You can catch me either place to pick up your prize. I’m not taking the time to package and ship it anywhere else – Sorry. And you have to arrange to pick it up by November, or you may have to wait to January 2014.

Dakine Drafter Pack

Dakine Drafter Pack

What is the prize? A Dakine Drifter hydration pack. This hydration pack is intended more toward skiing or biking than running.

What is the contest? Be the first to comment below on this blog post leaving the exact number of races that I did between the 2012 Ridge Run and the 2013 Ridge Run.

When you place a comment, there is a field to leave your email address. Make sure you fill that out, so I can respond to you and coordinate getting you your prize.

Posted in Fun Stories | Tagged , , | 7 Comments

Knowing what Works – Details of my 2013 Race Kit

After doing the Ridge Run more than a few times (17), I’ve got enough experience to know what works for me and what doesn’t. In 2013, I had zero problems with shoes, clothing, fuel, gear etc.

The intention of doing this blog post is that perhaps others can benefit and learn from the details of my gear or “Kit” that served me well in the 2013 Ridge Run. If anyone is interesting in procuring and working with similar stuff, below are the details.

(The word Kit is quite general, but I have seen it used more and more to describe and label the equipment one carries in a trail run. Thank our Euro brethren for the word Kit.)

Foot Gear

My foot gear is a bit more complex than most runners. And it is certainly a bit heavier at 14.5oz total per foot. Those drawbacks are a low penalty to pay for a setup that is comfy and bomb proof protective. Thanks to my foot gear, the 2013 race left me with happy comfy feet. No blisters, no bruised toes, no black toe nails, no sprained ankles, perfect!

It is a bummer that the Nike Air Zoom Trail shoes are no longer available. For several years now, I’ve been desperately trying to find an alternative. So far, every shoe I try just falls short. Anybody out there have some suggestions? My inventory of Nike Zoom Trails is getting worn… Help!

Foot Gear 2013 Weight

Foot Gear 2013 Weight

Wearing ankle braces may be over protective, but doing so gives me one less thing (twisting an ankle) to worry about as I traipse across the Bridger Ridge. They add 4oz (quarter pound) to each foot and certainly make me work harder but it is a worthwhile tradeoff for the protection they offer. In years past, I’ve used other brands, but the Aircast interferes the least with foot movement and still offers confidence building protection. For people with healthy strong ankles, they are an unnecessary extra.

Clothing

My goals for my race day clothing are: function, comfort and light weight. I’ve been pleased with how well the following gear has worked for me. My only complaint is that the GoLite top tends to chafe my nipples forcing me to put band aids over my nipples prior to the race.

Race Shirt 2013

Race Shirt 2013

A light colored top and hat (white in this case) are cooler than dark colors when the conditions are sunny. Dark colors absorb heat from the sun and is a disadvantage in warm weather as compared to light colors.

Hat and Head Band 2013

Hat and Head Band 2013

Some of these articles of clothing are nearly half the weight of comparable items. This stuff is so light and comfy, I barely notice I am wearing it. I’m not sponsored at any level and have purchased everything I use with the exception of the Cap that I won at some race that I can no longer remember.

Shorts and Briefs 2013

Shorts and Briefs 2013

The Brooks Briefs and Nike Compression Shorts team up to give me great support with zero chaffing. They may not be the most stylish for an old man in his mid fifties, but I am more concerned with function than style. There is probably a certain age that once you exceed that, compression shorts are taboo. As far as I know, I’m not quite there yet. So far, no one has told me it is time to stop wearing them.

Fueling and Hydration System

Previously, I posted a review of Ultimate Direction Solitaire waist belt teamed with a Gatorade 24oz water bottle as my favorite hydration system for races like the Ridge Run. This combination has worked flawlessly for me in the past and 2013 was no exception. In the waist belt, I carried two packs of Clif Bloks and one pack of Gu Chomps. The Clif Bloks are the tropical punch flavor that have a bit of caffeine in them. The Gu Chomps are the cranberry flavor and also have a little caffeine in them. In case it got hot, I carried a small ziplock bag of E-Caps. This year I did not have to use any. In my pack, I also carried a small collection of tape and blister treatment stuff; just in case. Preparedness is prevention.

Hydration and Fuel Kit 2013

Hydration and Fuel Kit 2013

The tiny bottle in the picture is a small amount of essential oil of peppermint for aroma therapy. Smelling it works well as a wake up and to treat my vertigo. A couple drops on the back of my hand allows me to take a sniff whenever I need to get refocused – kind of like pleasant smelling salts. To others, I must smell like a candy cane coming down the trail.

The gel flask contained a thick mixture of Vitargo. During the race, I used very little of this directly, as it tends to trigger wooziness like other gels. For me, the Bloks and Chomps work well. Perhaps, it is because they require chewing; slowing down the fueling rate to a level my system tolerates better than swigs of gel.

Over the duration of this year’s race, I used up one pack of Bloks and one pack of Chomps contributing 360 calories. My water bottle held about 160 calories of Skratch Labs at the start. At Ross Pass, I refilled it with plain water. At Bridger Bowl I swapped it with a bottle that had about 280 calories of Vitargo. At Baldy, I refilled the bottle with plain water. So my total caloric intake was 800 calories averaging 200 calories per hour. At the finish I had still had one unused pack of Clif Bloks.

In total, I drank the equivalent of four 24oz bottles – 96oz (3 quarts). After finishing the race, I was a bit dehydrated and drank another half a gallon over the next couple hours as I recovered.

My only low energy patch was coming down from Baldy. Weakness there was probably from being sick before the race – not from lack of fueling. In my experience, getting sick impedes my endurance fitness. It sets me back and requires a bit of training to get back to where I was before getting sick.

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2013 Ridge Run Recap

The 2013 Ridge Run saw Daniel Kraft return from his second place finish in 2012 and totally dominate the 2013 field. His winning time of 3:14 was 20 minutes faster than the chase pack of the next finishers.

As forecast, there were indeed some surprise performances in the Woman’s field. Kaitlin Macdonald in her first Ridge Run notched a victory. She ran 45 minutes faster than her estimated time of 5 hours and was a surprise to more than a few people.

Unfortunately the registration committee placed Kaitlin in the second wave based on her estimated time and her own suggestion that she be in the second wave. So a dramatic dual between her and second place finisher (last year’s winner) Minde Erickson never played out.

It is a bummer when the first person that crosses the finish line is not the overall winner because of the wave start scenario. This is the second time this has happened. But in this case, given the current way runners are broken up into waves, there really was no way to prevent it. Time trial races and races with wave starts will encounter this situation from time to time.

The Winner Wears Hokas

At the start, Daniel told me he had injured the ball of his foot a few weeks previous to the race. He pointed out the Hoka shoes he was wearing explaining that running in Hokas did not aggravate his injury.

Daniel Kraft at Start, Bozeman Chronicle Photo by Adrian Sanchez

Daniel Kraft at Start, Bozeman Chronicle Photo by Adrian Sanchez

Granted Hokas are very comfy and protective, but their increased weight and sponginess may have slowed Daniel down a bit. In my experience, it does take a bit more effort to run fast in Hokas, especially on the flats and uphills. You can bomb the downhills and maybe that makes up for the performance penalty on other parts of the course. It is hard to calculate. Hoka’s thick sole tends to torque your foot around on irregular footing requiring a bit of extra work on rocky surfaces.

Hedging his bets, Daniel also said his training had suffered from being injured. Most of us know how that goes. And we all like to bring other people’s unrealistic expectations back down to earth. Nevertheless, Daniel harbored the goal of breaking 3 hours and went out fast with that goal in mind. The article in the Chronicle mentioned his split time at Sacajawea as 19 minutes. If this time is accurate, it is not just blazing it is superhuman!

The trail up to Sacajawea is now a little over 2.4 miles and gains 2100 feet in elevation. Getting there in 19 minutes would mean running faster than 8 minutes per mile on a steep uphill averaging 17% grade. It sounds like Daniel used a jet pack. To put things in perspective, 8 minutes per mile is the pace the top world class athletes run the Mount Washington road race. And Mount Washington is only an 11% grade and on a paved road not a trail.

It took me twice as long, 38 minutes, to get to the top of Sacajawea! I asked Daniel his split to Sacajawea. He did say he was faster than last year and went out too hard, but did not know his exact split time. Not to degrade Daniel’s performance, but I do not fully trust the Chronicle’s accuracy regarding the 19 minutes and I am curious as to where that number came from.

I’m just speculating, but to logically explain were the 19 minute number came from, consider these possibilities: Perhaps 19 minutes is the time it took Daniel to get up past the Sacajawea basin pass and begin his climb towards the peak and become recognizable to the people on top of Sacajawea. Or maybe his time was actually 29 minutes to get past the top of Sacajawea. (Still incredibly fast times!)

Daniel mentioned that after Bridger Bowl he struggled with fatigue and slowed enough that the goal of 3 hours slipped away. He figured that lack of prior training and starting the race at such a fast pace conspired against him; the result being nearly 10 minutes slower this year.

Every year is different. Last year had near perfect conditions and record breaking fast times. This year had more typical conditions and was a little slower for most every one for a host of reasons. Only 8 people ran under 4 hours this year compared to last year’s 16.

Longer Course

First and foremost, the course is longer making it obviously slower. The start has moved down to the Fairy Lake parking lot. During the race, I checked my watch when I got to the point where the new trail merged with the old trail. It read 3 minutes 45 seconds. Given that it probably takes 30 to 40 seconds to get from the old trailhead location to this same trail junction point; the net increase in time for me was a little over 3 minutes compared to last year. Factoring increased fatigue later in the race, the real difference is probably slightly more.

Typical Conditions

2013 saw the race begin with slightly overcast and hazy conditions. The cloud cover kept the warmth in overnight and the temperature was a bit warmer than usual at the start. Lingering clouds in the first few hours of the race kept the sun from heating things and temperatures remained comfortable for most of the race. It did warm up later in the afternoon. People out on the course longer than 5 hours did experience some heat challenges in the later stages of the race.

There was very little wind this year so it was not much of a factor, unless you were warm and wished for a cooling breeze. Contrast this with last year’s, 2012’s anomaly with a mix of a rare tail wind and cooling cross breeze during the race.

The weeks leading up to the race saw dry and warm conditions. This resulted in dry dusty and fairly loose pebbly trail conditions. This makes the footing a bit less secure and may have made the course a little slower compared to the last few years that were blessed with rain the day before the race.

Prosthetic Performance

2013 marked a milestone by having the first person with a prosthetic leg complete the race. Kraig Kempt earned that distinction with a time of 8:23. At the award ceremony, he appeared in good spirits and did not show any indication of just how hard it must have been to negotiate that terrain with a prosthetic leg.

Pictures

The only person I am aware of at this time that took pictures was Dave Skelton of the Bozeman Track Club. Dave positioned himself about a mile up from the start in the basin below Sacajawea. He mentioned to me that most everyone was looking down at their feet as they passed him and it was hard to get good shots. I explained to him that people are looking down focused on where they put their feet so they don’t trip!

Look for Dave’s pictures on his Bozeman Track Club website. As of August 21, he had not yet posted them.

Please comment if you have knowledge of any other photo galleries or want to say anything about the 2013 race.

Following is a video taken at a water station near the finish above the M.

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Here is a series of videos from this year’s race. A lot of work went into creating this by carrying a camera out on a fishing pole. These videos show major portions of the course and would make a great tutorial for those not familiar with the terrain.

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Here is another video taken just north of the Bridger Bowl aid station looking north as the runners approach.

You will need the password “ridge run” (no quotes, with space) to access it.

Posted in Fun Stories, Results | Tagged | 7 Comments

2013 Bridger Ridge Run Results

The results were in the physical print version of the Bozeman Chronicle and are now online at the Chronicle website (link below). They appear to be the same as those listed in this post and unfortunately do not include the city and state information for the participants.

Eventually results may be posted at the other three links below.

There are a couple articles at the Bozeman Chronicle (sans results). Links here and here

In the meantime, I’ve gotten what results the race director has. Scroll down to the bottom of this post to see the overall results.

Sorry for the missing City and State information, but the results that the race director possessed had very incomplete location data. Perhaps the Big Sky Wind Drinkers will also post results and put some work into completing the task.

Photos or Stories Anyone?

Within the next week, I’ll do a race recap. If you have any comments about the race or are aware of any photo galleries, please comment!

Overall Results

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2013 Overall Results (Excel File)

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Place Name Bib Age Age Place Time
1 Daniel Kraft 161 24 1 M 18-29 3:14:13.4
2 Adam Sepulveda 245 32 1 M 30-39 3:34:20.1
3 Jeff Rome 234 24 2 M 18-29 3:34:53.6
4 Jimmy Grant 114 35 2 M 30-39 3:38:27.6
5 Peder Anderson 5 35 3 M 30-39 3:39:02.1
6 Derek Gustafson 116 41 1 M 40-49 3:44:55.6
7 Jesse Langner 169 31 4 M 30-39 3:53:53.5
8 Jon Clark 50 39 5 M 30-39 3:55:13.4
9 John McGlenn 192 22 3 M 18-29 4:01:52.1
10 Tomas Dumbrovsky 84 42 2 M 40-49 4:04:05.4
11 Eric Gilbertson 109 39 6 M 30-39 4:06:35.9
12 James Mauch 188 21 4 M 18-29 4:07:09.4
13 Kyle Klickir 155 56 1 M 50-59 4:08:07.0
14 Frank Jacques 143 51 2 M 50-59 4:08:59.8
15 Ed Detzi 79 46 3 M 40-49 4:09:48.5
16 Charlie Avis 12 22 5 M 18-29 4:10:23.5
17 jon cummins 63 40 4 M 40-49 4:10:44.5
18 Mike Carey 45 53 3 M 50-59 4:13:49.0
19 mitch steckmest 260 39 7 M 30-39 4:14:31.7
20 Tim Whiton 293 27 6 M 18-29 4:14:48.3
21 Kaitlin Macdonald 180 25 1 F 18-29 4:14:59.1
22 Tom Thurston 279 49 5 M 40-49 4:15:40.5
23 Brett Busacker 41 27 7 M 18-29 4:15:46.1
24 Bryce Connery 56 28 8 M 18-29 4:17:01.6
25 Minde Erickson 90 35 1 F 30-39 4:17:38.5
26 Andy Morgosh 198 22 9 M 18-29 4:18:59.0
27 Kristina Pattison 216 32 2 F 30-39 4:21:10.4
28 Mark Raymond 224 19 10 M 18-29 4:22:46.7
29 Joe Davis 69 33 8 M 30-39 4:23:16.2
30 Dan Campbell 44 35 9 M 30-39 4:23:53.0
31 Kevin Davis 70 42 6 M 40-49 4:25:29.6
32 Johannes Middleton 196 26 11 M 18-29 4:27:08.9
33 Russell Skelton 252 40 7 M 40-49 4:27:15.5
34 Bjorn Anderson 6 30 10 M 30-39 4:27:28.3
35 Christian Heck 130 26 12 M 18-29 4:29:39.2
36 Dylan Gillespie 111 20 13 M 18-29 4:29:57.1
37 Colter Lane 166 25 14 M 18-29 4:30:04.9
38 Rick Smith 253 33 11 M 30-39 4:30:22.8
39 Eric Bendick 25 33 12 M 30-39 4:30:35.5
40 john antrim-cashin 10 25 15 M 18-29 4:32:28.9
41 Ellen Lauchnor 170 30 3 F 30-39 4:33:00.2
42 Babak Rastgoufard 223 40 8 M 40-49 4:33:32.3
43 Terry Leist 173 49 9 M 40-49 4:38:31.8
44 Bryce Shows 248 23 16 M 18-29 4:38:34.6
45 David Connor 57 29 17 M 18-29 4:39:12.1
46 josh sanchez 238 35 13 M 30-39 4:39:32.0
47 Ellie Wilfling 294 36 4 F 30-39 4:39:47.8
48 Joshua Tozier 281 30 14 M 30-39 4:40:49.4
49 Samuel Maschino 187 25 18 M 18-29 4:42:17.2
50 Koy Hoover 135 42 10 M 40-49 4:42:25.8
51 Amber Taylor 275 33 5 F 30-39 4:42:26.4
52 Marlie Johnson 146 27 2 F 18-29 4:42:58.2
53 John Nichols 204 42 11 M 40-49 4:43:06.6
54 jeff brandner 34 48 12 M 40-49 4:43:53.1
55 Marcus Giese 108 45 13 M 40-49 4:44:39.2
56 Roger Roots 235 45 14 M 40-49 4:45:38.1
57 Neil Gleichman 113 59 4 M 50-59 4:46:31.7
58 Leif Summerfield 266 35 15 M 30-39 4:47:08.6
59 Karina Olson 209 23 3 F 18-29 4:49:04.5
60 Justin Bigart 29 34 16 M 30-39 4:49:06.8
61 john aitchison 3 41 15 M 40-49 4:49:38.0
62 Sierra Richmond 230 27 4 F 18-29 4:50:13.1
63 Jefferey Jones 147 27 19 M 18-29 4:50:34.9
64 andy gerlach 106 36 17 M 30-39 4:50:51.1
65 Clemente Izurieta 141 46 16 M 40-49 4:51:08.8
66 Eric Woehler 298 46 17 M 40-49 4:51:12.5
67 Bryan Duffy 83 34 18 M 30-39 4:51:35.0
68 Chad Krezelok 162 35 19 M 30-39 4:51:42.0
69 Tyler Costin 58 33 20 M 30-39 4:52:55.3
70 Amy Chapman 47 25 5 F 18-29 4:53:33.9
71 callan wink 296 29 20 M 18-29 4:54:15.0
72 Dane Christensen 48 22 21 M 18-29 4:54:28.5
73 Jared White 292 34 21 M 30-39 4:55:49.3
74 Justin Klebe 154 40 18 M 40-49 4:56:34.5
75 Danelle Ballengee 19 42 1 F 40-49 4:57:52.6
76 Katie Gill 110 21 6 F 18-29 4:59:20.2
77 Wendy Bauwens 22 42 2 F 40-49 4:59:51.9
78 Ben LaFrance 165 21 22 M 18-29 5:00:13.1
79 Chad McCammon 191 38 22 M 30-39 5:00:28.9
80 Sam Lowe-Anker 176 20 23 M 18-29 5:00:41.1
81 Jack Hart 123 56 5 M 50-59 5:01:39.7
82 Renae Schumacher 242 43 3 F 40-49 5:02:17.7
83 Rick Curtis 66 31 23 M 30-39 5:04:56.2
84 Conrad Addison 2 24 24 M 18-29 5:05:30.9
85 GARY HAVEN 127 61 1 M 60-69 5:05:49.2
86 kyle terrio 278 31 24 M 30-39 5:09:51.6
87 WOLFGANG SCHWARTZ 243 38 25 M 30-39 5:10:23.1
88 Chris Mottola 200 24 25 M 18-29 5:10:34.6
89 Courtney Fitzpatrick 92 26 7 F 18-29 5:13:25.4
90 Christoph Bayr 23 39 26 M 30-39 5:16:01.2
91 Thomas Franke 101 31 27 M 30-39 5:16:12.9
92 Matt Ekstrom 87 43 19 M 40-49 5:16:16.2
93 Lukas Geyer 107 43 20 M 40-49 5:16:42.5
94 Peter Harned 122 40 21 M 40-49 5:17:10.1
95 Tyler Maxwell 189 31 28 M 30-39 5:18:01.9
96 Kevin Ulrich 284 41 22 M 40-49 5:18:47.6
97 Bruce Maxwell 190 59 6 M 50-59 5:18:56.9
98 Adam Cohen 52 45 23 M 40-49 5:19:18.7
99 Anna Kharlamova 152 28 8 F 18-29 5:19:18.8
100 jeffrey brownson 36 39 29 M 30-39 5:20:44.4
101 laura skaro 251 32 6 F 30-39 5:21:11.6
102 Lisa Gustin 117 45 4 F 40-49 5:22:00.2
103 Dean Jordan 149 50 7 M 50-59 5:22:53.6
104 Jason Tanguay 271 37 30 M 30-39 5:23:13.4
105 Emma Horton 136 22 9 F 18-29 5:23:38.5
106 Fred Hauptmann 126 64 2 M 60-69 5:23:42.5
107 Jay Layman 171 54 8 M 50-59 5:23:55.2
108 Martin Rollefson 232 62 3 M 60-69 5:24:20.0
109 alison bach 13 33 7 F 30-39 5:25:59.5
110 Erik Teer 276 31 31 M 30-39 5:26:57.2
111 Jesse Tufte 283 27 10 F 18-29 5:28:11.6
112 Eloise Zimbelman 342 24 11 F 18-29 5:28:15.7
113 Kurt Buchl 38 50 9 M 50-59 5:28:29.0
114 Jennie Lange 168 42 5 F 40-49 5:28:46.2
115 Patrick Lovely 174 42 24 M 40-49 5:29:16.0
116 Lance Oswald 213 41 25 M 40-49 5:29:46.4
117 Holly Robertson 231 29 12 F 18-29 5:29:47.0
118 Elizabeth Sherman 247 30 8 F 30-39 5:30:00.6
119 Amanda Nutting 207 24 13 F 18-29 5:30:01.3
120 Lauren Balian 18 19 14 F 18-29 5:30:24.5
121 Andrew Bierer 28 26 26 M 18-29 5:31:22.7
122 Jennifer Allison 4 32 9 F 30-39 5:31:27.2
123 Natasha Fraker 98 38 10 F 30-39 5:31:28.4
124 David Kozicki 160 36 32 M 30-39 5:31:36.1
125 Jason Olenick 208 37 33 M 30-39 5:31:59.8
126 Katie Adams 1 35 11 F 30-39 5:32:16.5
127 Launa Tanner 273 18 15 F 18-29 5:32:57.3
128 Joshua McKoy 194 30 34 M 30-39 5:33:11.5
129 Erica Roman 233 23 16 F 18-29 5:33:14.8
130 Mary ellen Benier 26 56 1 F 50-59 5:35:47.2
131 Neal Andrews 9 39 35 M 30-39 5:36:14.2
132 Jessica Culver 62 27 17 F 18-29 5:36:27.5
133 Sten Anderson 7 32 36 M 30-39 5:39:15.5
134 Carl C. Swedberg 269 36 37 M 30-39 5:40:05.5
135 Ty Morrison-Heath 199 26 27 M 18-29 5:40:16.1
136 Suzanne Witmer 297 31 12 F 30-39 5:41:00.7
137 Mark Dwyer 86 45 26 M 40-49 5:41:07.6
138 Lauren VanSickle 287 25 18 F 18-29 5:41:50.6
139 Kari Collver 54 34 13 F 30-39 5:43:00.2
140 Trevor Lane 167 23 28 M 18-29 5:43:23.6
141 tod storm 263 52 10 M 50-59 5:44:19.9
142 Patrick Dillon 81 57 11 M 50-59 5:45:32.7
143 Doug Fletcher 96 47 27 M 40-49 5:45:33.4
144 ReBecca Sorenson 255 23 19 F 18-29 5:46:22.9
145 Ian Macdonald 179 23 29 M 18-29 5:46:25.7
146 Ryan Seher 244 34 38 M 30-39 5:46:28.8
147 Matthew Caires 42 39 39 M 30-39 5:47:17.4
148 JoLin Freman 102 36 14 F 30-39 5:47:18.5
149 Jennifer Sheets 246 28 20 F 18-29 5:47:32.5
150 Valerie Kirk 153 22 21 F 18-29 5:47:34.8
151 Brigit Noon 205 19 22 F 18-29 5:47:57.5
152 John Paszkiet 215 32 40 M 30-39 5:47:59.5
153 Anne Trygstad 282 70 1 F 70-79 5:48:04.6
154 Chris Galbreath 103 42 28 M 40-49 5:49:45.8
155 Kaylen Tanner 272 21 23 F 18-29 5:50:20.9
156 Chelsey Frank 100 37 15 F 30-39 5:51:32.7
157 lou walters 290 38 41 M 30-39 5:51:36.8
158 John Peters 217 48 29 M 40-49 5:53:33.9
159 Mary Warrington 291 25 24 F 18-29 5:54:25.7
160 Patrick Hatfield 124 61 4 M 60-69 5:54:34.8
161 Craig Danenhauer 67 40 30 M 40-49 5:54:54.2
162 Steven R Holloway 134 63 5 M 60-69 5:55:18.9
163 Allison Curtin 65 33 16 F 30-39 5:55:27.4
164 Lyndsey Owens 214 35 17 F 30-39 5:56:20.8
165 Bill Flanagan 95 43 31 M 40-49 5:57:07.1
166 Dan Tanner 274 50 12 M 50-59 5:58:01.6
167 Jeff Jackson 142 52 13 M 50-59 5:58:03.6
168 Alyson Spery 257 28 25 F 18-29 5:58:05.5
169 Lisa Diekmann 80 50 2 F 50-59 5:58:47.8
170 Megan DeHaan 75 27 26 F 18-29 6:01:10.7
171 Justin Dixon 82 30 42 M 30-39 6:01:11.5
172 Jennifer Swica 270 39 18 F 30-39 6:04:28.2
173 marilee woyth 299 26 27 F 18-29 6:04:37.6
174 LeAnne Yenny 300 39 19 F 30-39 6:06:01.1
175 Nathan Hayman 129 23 30 M 18-29 6:06:33.0
176 Earl Hanson 121 67 6 M 60-69 6:07:53.0
177 Mariska Mackenzie-Heyboer 182 42 6 F 40-49 6:08:00.4
178 Matt Kelly 150 31 43 M 30-39 6:08:22.5
179 Christy Delger 76 41 7 F 40-49 6:09:17.5
180 Colleen Howell 139 50 3 F 50-59 6:11:38.6
181 Jarrod Biggs 30 30 44 M 30-39 6:12:08.6
182 Erica Gratton 115 40 8 F 40-49 6:13:11.1
183 Molly Moore 197 35 20 F 30-39 6:13:37.0
184 Darryl Baker 15 57 14 M 50-59 6:15:11.2
185 Andrew Pilskalns 219 50 15 M 50-59 6:16:37.8
186 Frank Stock 262 43 32 M 40-49 6:16:42.5
187 Daniel Kortick 159 46 33 M 40-49 6:16:48.8
188 tuck reier 227 47 34 M 40-49 6:17:08.0
189 Alane Fitzpatrick 93 46 9 F 40-49 6:21:44.9
190 Kyle Hanson 120 38 45 M 30-39 6:22:54.3
191 DuWayne Ruzicka 236 51 16 M 50-59 6:23:57.7
192 Alexander Stadnyk 259 25 31 M 18-29 6:24:01.4
193 Alayna DuPont 85 27 28 F 18-29 6:24:54.3
194 Kendra Balian 17 18 29 F 18-29 6:25:16.7
195 Becky Hochstein 133 29 30 F 18-29 6:27:04.8
196 Branch Brady 33 66 7 M 60-69 6:27:48.7
197 Michael Baetz 14 36 46 M 30-39 6:29:54.7
198 Jamie Kujawa 163 30 21 F 30-39 6:30:47.1
199 Robert Manthy 183 49 35 M 40-49 6:32:07.5
200 Jay Van Voast 286 32 47 M 30-39 6:33:29.9
201 Tara Vetrone 288 25 31 F 18-29 6:34:17.9
202 Jonathan Gingras 112 35 48 M 30-39 6:35:14.7
203 Wendy Newman 203 54 4 F 50-59 6:36:40.5
204 james bricker 35 43 36 M 40-49 6:37:34.3
205 Erik Kolb 157 27 32 M 18-29 6:38:01.0
206 Bill Stetzner 261 49 37 M 40-49 6:38:28.3
207 dennis baker 16 57 17 M 50-59 6:39:00.1
208 Megan Somers 254 30 22 F 30-39 6:39:37.7
209 Suzanne Curtin 64 31 23 F 30-39 6:40:07.7
210 Kristin Hawkinson 128 29 32 F 18-29 6:44:34.7
211 Jeni Reece 225 35 24 F 30-39 6:44:35.6
212 Lilla Lund 177 31 25 F 30-39 6:44:36.4
213 Levi Shugart 249 33 49 M 30-39 6:45:13.2
214 Kendall Scarffe 240 28 33 M 18-29 6:45:19.9
215 Catherine Scarffe 239 26 33 F 18-29 6:45:21.8
216 Tanya Houston 138 33 26 F 30-39 6:45:25.4
217 Erik Hauptmann 125 40 38 M 40-49 6:46:08.6
218 Robert Fraki 99 29 34 M 18-29 6:47:53.9
219 Frayah Bartuska 21 28 34 F 18-29 6:47:54.1
220 Tara DelloIacono Thies 77 39 27 F 30-39 6:49:29.6
221 Bruce Swann 267 45 39 M 40-49 6:49:55.1
222 Talyn Debus-Villasenor 73 29 35 F 18-29 6:51:16.3
223 Daryl DeFrance 74 68 8 M 60-69 6:51:34.1
224 Maggie Toft 280 28 36 F 18-29 6:51:47.5
225 Don Burgess 40 66 9 M 60-69 6:52:44.2
226 Christopher Marth 184 42 40 M 40-49 6:53:08.2
227 Alan English 88 51 18 M 50-59 6:53:10.1
228 Jan Burgess 39 55 5 F 50-59 6:53:45.0
229 Timothy O’Neil 211 32 50 M 30-39 6:54:57.9
230 Kerry Hallin 118 55 6 F 50-59 6:56:18.8
231 Hayley Jencso 145 27 37 F 18-29 6:56:49.0
232 Kenny Covert 60 34 51 M 30-39 6:57:35.5
233 Anna Covert 61 33 28 F 30-39 6:57:35.9
234 Bryan Enseleit 89 50 19 M 50-59 6:57:56.6
235 Shad Clingingsmith 51 37 52 M 30-39 7:02:38.3
236 Justine O’Neil 210 28 38 F 18-29 7:03:22.1
237 Chelsea Hansen 119 28 39 F 18-29 7:05:29.2
238 Greg Sousa 256 44 41 M 40-49 7:05:48.6
239 Kristi Kunz-welch 164 43 10 F 40-49 7:08:34.8
240 Grace Stadnyk 258 25 40 F 18-29 7:11:07.7
241 Brittany Klimowicz 156 28 41 F 18-29 7:14:30.4
242 Teresa Galli 104 47 11 F 40-49 7:17:21.1
243 Patrik Callis 43 75 1 M 70-79 7:18:14.7
244 Frank Petrik 218 37 53 M 30-39 7:18:39.5
245 William Schell 241 38 54 M 30-39 7:19:34.6
246 Michael Lowe 175 38 55 M 30-39 7:20:43.0
247 Randy Oostema 212 31 56 M 30-39 7:21:17.9
248 Hailey Hosken 137 21 42 F 18-29 7:21:42.9
249 Melanie Dayton 72 41 12 F 40-49 7:26:59.3
250 Kendra Rehm 226 31 29 F 30-39 7:28:24.6
251 Heather Hume 140 44 13 F 40-49 7:29:17.6
252 Kenneth Cottrell 59 53 20 M 50-59 7:33:59.9
253 Chris Nelson 202 64 10 M 60-69 7:34:40.2
254 JEFF MARTIN 186 61 11 M 60-69 7:34:55.0
255 Sunni Heikes-Knapton 131 38 30 F 30-39 7:37:23.8
256 Dee Metrick 195 37 31 F 30-39 7:39:43.5
257 William Templeton 277 34 57 M 30-39 7:41:47.9
258 Melinda Christman 49 28 43 F 18-29 7:42:28.6
259 Leonard Lynch 178 45 42 M 40-49 7:48:25.4
260 ilja kooij 158 41 43 M 40-49 7:52:59.4
261 Elise Young 341 21 44 F 18-29 7:55:03.0
262 Donald Bent 27 28 35 M 18-29 7:55:03.1
263 Joe Carr 46 50 21 M 50-59 7:59:32.3
264 Frederick Arensmeyer 11 34 58 M 30-39 8:02:22.1
265 Michael Anderson 8 53 22 M 50-59 8:02:36.4
266 Cliff Renner 228 60 12 M 60-69 8:03:10.2
267 Thiru Ramaraj 221 33 59 M 30-39 8:04:53.9
268 Charlotte Myers 201 37 32 F 30-39 8:07:14.2
269 Bill Ballowe 20 61 13 M 60-69 8:09:39.5
270 Lisa Coleman 53 47 14 F 40-49 8:10:31.1
271 Eric Willingham 295 42 44 M 40-49 8:11:19.9
272 Sean Randolph 222 62 14 M 60-69 8:17:24.7
273 Kraig Kempt 151 51 23 M 50-59 8:23:28.3
274 Adriana Mckenzie 193 46 15 F 40-49 8:24:13.3
275 Joe Pioro 220 28 36 M 18-29 8:37:03.1
276 Mandy Fitzsimmons 94 48 16 F 40-49 8:45:32.6
277 Stephanie Davison 71 50 7 F 50-59 8:55:32.5
278 heidi noonan 206 48 17 F 40-49 8:55:39.2
279 Vicky Daniels 68 39 33 F 30-39 9:09:05.2
280 tania stoutamire 265 48 18 F 40-49 9:09:30.3
281 hamp stoutamire 264 47 45 M 40-49 9:10:36.4
282 Alix Herr Phelps 132 29 45 F 18-29 9:13:05.1
283 M. Lisa Bradley 32 56 8 F 50-59 9:13:08.9
284 Eric Boswell 31 44 46 M 40-49 9:13:20.6

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