The North Face 100K Thailand

Plan Better Next Time!


Was concerned about how to find the pick up point for the shuttle to race venue. Got there two hours early. Eventually saw some other folks that looked like runners, and sure enough they were also wondering where exactly to meet. “Airport Link Makkasan” was all I knew. I just didn’t want to miss the bus because I was waiting in the wrong spot. At the very least, I wouldn’t be the only one to miss the bus. But two girls from the race agency showed up and got everything sorted. Had two steamed buns while waiting. It was like a 3 hour ride to get to the race.

At the race site, picked up race kit. Heard from a few elite athletes as we waited for the mandatory race briefing. Race director said he wanted to keep the race briefing “brief” like 15-20 minutes, but went over an hour… Maybe he was joking?

Hadn’t eaten much that day. Bought a hamburger that definitely could have been cooked longer. Figured there would be more food options around the hotel. Get on the shuttle and get to the hotel. Check in and drop stuff. There are really only two restaurants within walking distance. Both are full. Go back to my room and figure I’ll go back out later. Try again later and those folks are all still there… they’ve been waiting for over an hour. At both restaurants. Talk to some other foreigners who are also looking for food. And then a group of four women. We join forces and try the other large hotel. There is a large family being served. One table of runners, that are still waiting. Owner doesn’t want to or can’t serve us. Go back to the hotel and get a cup of noodles. Pray that breakfast will be good. Otherwise, tomorrow is going to be rough.

Breakfast is at 3, alarm set for 2:30. I assume there will be a bunch of runners wanting food. Nope. There are only a few runners up. And breakfast is not bacon and eggs like I hoped, it’s rice porridge. Which is not bad, but it’s probably not nearly enough calories to make up for yesterday. Eat and get ready for the first shuttle out to the race. I am the only runner on the shuttle. It’s me and three race volunteers. We get to the race about an hour and a half before the start and I am literally the only runner there. Well, someone has to be the first runner!


We were required to bring 2 litres of water, a cell phone, a whistle, and the laminated map that they gave us. Before entering the start chute, the director checked that we had a cell phone and headlamp and enough water. (Though I’ll see tons of people on the course that sure don’t look like they are carrying 2 liters of water.)  I think because so many of the Thai runners are new to trail running, the race director wanted to make sure no one got lost. The course turned out to be pretty well marked, maybe even over marked with tons of flags, giant turn signs, and lots of course marshalls along the way.

They count down in both Thai and English and we go. We start on a road. Lots of people are amped up and hustling to the front. Rookies!

“Pretty sure this is the wrong way…”

In less than a mile, we are plowing through a farm field, off course. Not by much, but still. Whoever’s in front isn’t paying attention. I try to be vigilant and watch for flags and not just follow the person in front of me. It happens again 10 minutes later, but this time I’m paying attention. I run down the marked trail and call them over.


Soon the sun comes up and I ditch my headlamp. I’m remembering to eat and drink take a salt pill every hour. After a few hours, I realize my biggest mistake of the race.

Race instruction said to pack everything you needed for the race. I packed enough calories, but  they were all sugar calories – gels and chews. I neglected any salty items. (I did have Endurolyte salt tabs for electrolyte balance, but it didn’t help with sugar fatigue.)  Leaving the hotel, I grabbed a half eaten bag of chips as an afterthought. Definitely glad I did. Had to ration those few precious crisps and use them as a reward of sorts. 13 hours of eating sugar just doesn’t fly. Luckily I was able to force myself to eat up until about the 11th hour. I started in on a chew, gagged and spit it out. From then on I just ate watermelon and sport drink at the aid stations.


The course was pretty tame for the first 20 miles. Running through farmland and dirt roads, not much in the way of scenery or views, and more road running than I cared for. But eventually we get some nice views. And then finally we got some hills. I think they saved all the climbing for the end. There were some truly challenging sections that were jammed with traffic from the shorter races.

I remember looking at the elevation profile and thinking “3000 feet. Oh that’s no big deal.” But I didn’t notice that I was looking at meters, not feet. So there was a lot more climbing than I expected. But it was just enough to still be fun, and not turn into a critical error.

Another mistake was not reading how drop bags worked. Didn’t plan on a drop bag, then waffled at the last minute to leave a bag at the start.  What I thought was the “Drop Bags” was actually “Bag Drop.” I thought it was just a translation issue, but it was in fact a place to leave your bags.

It turns out that we didn’t return to the actual race start. Instead, there was a turn around a quarter mile away. I was looking for my bag, it was nowhere to be found. They asked if I had labeled it for checkpoint 5, and that’s when I realized my mistake. I didn’t feel like making the trek at that point, so I asked if they could send someone to get my bag. Although I was grateful I didn’t have to get my bag myself, I’m pretty sure they sent the slowest person there. I tried to scarf down a plate of fried rice while I waited. As I waited anxiously, I debated just going ahead anyway. But it had all of calories for the second half, it would have been foolish trying to get by on watermelon slices and bananas. And I thought about taking some fried rice with me, but it wasn’t that good. The girl finally arrived and I took off on the second loop.

For the most part, I ran by myself. Chatted with one guy for a few miles, left him at an aid station. He would catch up and pass me. He “still had his hiking legs” and was moving well. Two or three other guys passed me and that was bothering me. I stopped and wanted to lay down, but all the water in my bladder forced me to lie on my side, which was uncomfortable.

Another runner runs up and asks if I’m okay. I half jokingly tell him I want to take a nap, and he says I need to get to the mountain before dark. I’m like dude, I’m almost finished… ? Don’t know what it was, but something clicked and got me motivated. Remember thinking to myself, “You can sit here whining about it, or you can get up and do something about it.”

The one non mistake of the race was that I finally found my working Ipod and was able to enjoy the magic of music. Nothing lets you forget how crummy you feel and how hungry you are than several good songs. So I put on my music and got going. I passed that ‘get to the mountain by nightfall’ guy. And then a few others. Was working in a better mental head space, even if I was still lacking calories. It made me think where does this energy come from, that can change things around just like that?

As much improved as I was feeling, the last 5K was longest 5K ever. Was so ready to be done. Got on the road, and thought, “This is it!” Nope. There was one last hill. Laid down on the ground in the last mile. Looked back, caught sight of the guy behind me. Got up, put in my headphones and found a Rage Against the Machine song and ran. Taking the final turn into the finish, ran really strong and finished in 13:40.

After the finish I was soooo hungry. I got my medal and beelined for the food. The girl put some noodles on my plate and I asked for more. I slathered on some Maggie soy sauce and oh man! Salt! I ate a few bites… and realized it was too soon to eat. Felt dumb that I had asked for more.

I ate what I could and decided to get on the shuttle back to the hotel. I learned my lesson and bought two hamburgers and three beers to go. The first cold beer was fantastic after drinking water and watered down sport drink.

Another mistake: I didn’t pack a post race bag. Luckily, we got a finishers shirt, so I was able to change into a dry shirt, so I didn’t get super cold afterwards.

There were two other 100k runners in the shuttle. One guy finished and the other DNFed. We chatted about the race and running in general. I shaved my head and bought a giant old man hat expecting it to be insanely hot. I learned that this is usually one of the hottest races in Thailand and that the weather this year was a fluke. It turned out to be perfect!  (Lucky me!) Also, some of the elite runners had complained that the race was too easy, so the crazy hill climb section was new for this year. (Lucky me!) And probably most surprising, was that the race was a Western States qualifier! (Lucky me!)

Overall, I’m happy with how things turned out. Would have been nice to run closer to 12 hours, but I’m okay with 13:40. That was good enough for 17th out of over 200.

200 to 200

Hadn’t run much this week, wanted to make up for it with a long run. Was very inspired, motivated after hanging out with Dustin at Julie and Joe’s house. Julie gave us some insight on doing that long of a race.

Took my poles with me to “practice” using. I can use them just fine. I have my techniques down pretty well, but sometimes my arms hurt after using them extensively. I might have bad form?

Carried my windbreaker, glad I had that. Part of the day was chilly. Luckily there was no rain. My raincoat issue still has not been solved.

Did a bit of hiking as well. Felt like I was moving well. Kept decent track of calorie intake. Stopped at the gas station and got drinks and a hot dog. Hot dogs are def something I want to put on my list of foods to have at races. Nice and salty, good bite to them, easy to digest. Ketchup being the only acceptable topping due to its sweetness.

Learned and thought about a few things in regards to Bigfoot on the run:

It was hard modulating my temperature with the windbreaker. I took it off and put it back on several times during the run. I think a vest with arm sleeves might be something to look into. Or getting a jacket with pit zips or some sort of easy venting. Also, all my sweat condensated inside the jacket, especially around the crook of the arms.

Finally figured out a spot to attach my mouthpiece for the bladder. Hooked it on the loop of the top strap. So whenever I take off the strap, the hose goes with it. Smart!

That stupid whistle needs to go. It clicks non stop. Dammit Salomon, just build the whistle into the buckle like everyone else! That backpack should come with instructions. And it should NOT be one size fits all. The zippers on the sides are annoying. I felt like my arms kept rubbing against the sides. Def need to wear sleeves, otherwise that could lead to chafing.

Thought I should tape my nipples just in case. 108 hours is a long time.

Put tape or something around the middle of the poles. If it’s cold, especially at night, the poles are cold. Tape or something to hold on when it’s cold.

The Injini socks I have are not going to cut it as liners. When I took them off, they had slid down a bit and I think could very well have been a blister issue. So taller liner socks it is! If only Darn Tough and Injini could have a sock baby.

Need to figure out how I will carry my Garmin as it’s charging because the cable plugs in perpendicular to the watch. That’s some dumbness right there. Also need to time how long it takes to charge. And figure out all the settings.

Bought two liters of water at the gas station since they were cheaper by the pair and I thought one wasn’t going to be enough. But one was enough and I had to ditch the other bottle. Realized I should know by sight how much my bladder can hold.

Did some exploring, which was nice. It is some much more interesting when you run somewhere new than running something you’ve run a million times before. Ran up Branson Falls! Found some new hills in the neighborhood next to the Powerlines. Also a bonus hill in the neighborhood next to Crownridge. Also found a new trail off of Prue road. It was anything spectacular, but it was still some place I’d never run before, and there was a hill along the way. Also hopped a locked fence!

Got two errands done, dropped off books at the libary, and bought some things at Joanns.

Overall, pretty good run. Goal was 20, got 26.6. Need to follow it up with 15-20 miler really early. But don’t know if that’ll happen.

Cactus Rose 100

This was probably the most uneventful 100 I’ve ever done.

I started out with high hopes for a Sub 24 hour finish. I made an aggressive training schedule that was going great – for two weeks. But I lost my desire to train, I was just tired. And then it was time to taper. The weekend before was a cramfest of sorts at Ragnar. Ragnar was fun, but was not good preparation leading into race week.

Plan was to focus on consistent eating, especially during the second half of the race. Felt like that went pretty well. Sausage wrapped in a tortilla was awesome, wrapped in a pancake with syrup would have been magical. (Have to remember those cheap HEB tortillas are dry and taste terrible.) Had a tuna fish lunch snack, which was okay.  Don’t eat too much of the same thing. Alternate between salty and sweet works well. Make things that can be eaten in four bites or less. I drank a whole beer after finishing a loop.

Drove up on Friday. Was ready for bed right after the Race briefing. Wondered if Whataburger for lunch was enough food, or should I have had dinner as well? It was nice and cool, but thank goodness it wasn’t as cold as the last time I was at Bandera. (Last time, the water in my Hydro Flask froze.)

Note for future races, have an extra alarm clock, don’t rely on just your phone. The cold sapped my phone’s battery and it died at 2:00 am. I heard it and scrambled to figure out how to set the alarm on my garmin. Luckily, I got that done and started recharging my phone. Even before the phone thing, I wasn’t sleeping well. Another thing to work on for the next race, make sure to get plenty of sleep leading up to a race.

4:00 and I’m up and 4:55 at the start and we’re off. There was no build up, it was like, “Hey it’s time to go.” Kind of how the whole race felt.

Following guy dressed as a Wookie. Hear him huffing and puffing a mile in. I watch his feet as he ran along the trail, his ankles twisting and crumpling every so often. Nike Frees?? Definitely the wrong shoe for this course. Notice how he’s right on the heels of the guy in front of him. Later realize it’s because he doesn’t have a headlamp. Ask him where’s his headlamp. He’s a “Rookie,” and he didn’t think about it. This is his first trail race, which I suspect will be a DNF, imagine my surprise when I see him later in the day.

Met Stewart. Saw him sitting at the Equestrian aid station. He looked like a lifelong runner, but also pretty darn sweaty for such fine weather. We were running about the same pace, so I asked which race he was doing so I’d know whether to worry about him or not. Luckily, he was doing the 50. We talked for a few miles, and I left him at an aid station. I finished the second lap and saw him coming in for his finish, was happy to give him a high five.

German was camped a spot over from Julie and Joe. I squeezed in between them. German came over and asked what people were doing for food. We talked and turns out this was only his second ultra. He won his very first – the Habanero 100K. He was a fast roadie converting to trail. He ran the 50 mile and got second place.

Loryn was a surprise. His girlfriend Sam texted me good luck and that Loryn was running the 50 mile. Luckily, I ran into him pretty early on and we ran together for a few miles. He was using the race as a training run for a 24 hour race in December. He was feeling good and moved on ahead. Later, I caught up to him, he was having knee pain. He wasn’t sure whether to struggle through and finish or pull the plug and save it for another day. He ended up hiking it in.

Carlos and his pacer Mario. We ran together for awhile, and then I would try to drop him. But Carlos kept coming back. With his road training background, he is way better on the flats than I am, and would always catch up. At one point, I saw his pacer Mario run way ahead of him, so I yelled, “Hey Mario, don’t forget your runner!” Turns out, Carlos had told him to do that so he would have to chase him. Later, I would use a similar tactic to get motivated. Whenever I would hear or see the two of them, I would run faster. I especially tried to run harder on the flats.

D Carr at the end. At each aid station, we had to write down our name, bib and the time. Saw her time 15 minutes ahead at one aid station and then 5 minutes ahead at the last aid station. I tried to catch her, but couldn’t. She finished 1:26 ahead of me. I know I could have shaved that time off from several stops. Next time!

Two scenic things. Late in the race, it was cold and I was very sleepy tired. There was a ditch/gulley that you had to climb through. I laid down in the ditch. Sheltered somewhat from the cold, I looked up into the night sky. I could see only the walls on either side of me and the stars. I imagined this is what it looked like from a grave, contemplating how nice it would be to be dead (not running).

The other most amazing thing was the glittering of the ice on the grass. It looked like it was shimmering. Almost like a 3-D version of static on your old TV. Very cool effect.

At the end, I was sooooo sleepy. Rich gave me some caffeine pills, Carbo pro I believe (brand name drugs!) and I held off taking any for as long as I could. I finally took one, and….. not much happened. I honestly couldn’t tell. So the last 20 miles was insanely long. You think, “Oh I know where I am. I turn here, and then the aid station.” But then there are all these other minor turns and sections that seemingly go on forever….

Lowest point during the race was when my after only a few minutes, my iPod said low battery. I was really looking forward to hearing some music on the last loop, but it wasn’t that big of a deal. (Although it probably would have helped keep me awake.) Surprised that I didn’t get super emotional and cry at the end.

D Carr had seen me at the aid station and knew I was right behind her. Wish I had pushed harder and made up that minute and a half.  Finished, changed and waited to see Carlos finish. Was very proud and happy for him.

This was by far the most uneventful, almost “routine” 100 miler that I’ve run. Which is sort of a good thing. Definitely want to keep refining the process and get better at it.


Capt’n Karls 60K Muleshoe Bend

Seems silly to report on a 60K, but here I am. Four 9 mile loops. Boring and uneventful, this is more to get in the habit of writing a race report.

I have a goal of doing a race every month, and since there aren’t any other races this month, I signed up. Wish I had planned better since the price was an extra $20. I had run parts of the trails on two separate occasions for work a few months back, so I didn’t plan much. I knew it was going to be hot and muggy; I loaded up my big cooler with 3 coconut waters, 2 Arizona tea tall boys, 3 sparkling waters, 2 mama chia drinks, and a big chocolate milk, and a Budweiser tall boy. That was the extent of my planning.

It’s a night race. The day of the race, my schedule seemed like there was plenty of time to get stuff done and then drive two hours to the race. Being on time stresses me out, so next time I’ll get everything done the day before and leave earlier. As much as possible, it’s best to avoid mental stress before a race. Planning and preparation is key.

On the way up, there were ominous looking clouds and a few brief showers. Once again, I hadn’t checked the weather report. I was prepared for heat, but not for rain, and that had me worried. I got there about 1.5 hours before the start. The sky still looked like it might rain, but fortunately, it never did. I managed a 15 min cat nap right before the start.

Start of the race, I chatted with Julie a bit. Once the single track got going, I stayed with the group for a bit, thinking take it easy to start. But after a while, I would just jump past the parade leader. It annoys me that people don’t step aside to let others pass when they have a whole train behind them. I didn’t want someone else determining my pace this early in the race. Eventually the field spread out and I had my space.

Expected the humidity to be an issue, it wasn’t.

Breezed through aid stations without dilly dallying: filled up a bottle, grabbed a few snacks, and took off. Every thirty minutes or so, popped an Endurolyte. Last race I was taking two at a time, and the second one was tough to swallow. They have an unpleasant flavor when you put them in your mouth. But they kept my fingers from swelling like sausages, so I believe they did whatever it is they are supposed to do. (Balance electrolytes levels.)

Watermelon, orange slices and fig newtons were the majority of my fuel. Had various liquids including tailwind. Had a lifesaver candy which was nice for a while, and at the last aid stone on the final loop, has two pieces of gum. That was pretty huge. Kept my mouth from drying out. Funny, I remember how I used to rave about gum, but stopped chewing it. But since I was chewing for less than three miles, my jaws didn’t get tired. So gum may make it into my next race plan.

And the one time I don’t carry spare batteries. I heard a thump behind me. A lady had tripped. I stopped to make sure she was okay. Apparently it was her first night race and her headlamp was super dim. She said it was a piece of crap headlamp, but more likely the batteries just needed to be changed. Normally, I’d have some on me, but this time I didn’t.

I was kind bummed because I was moving well when I heard her fall. I really wanted to keep running, but that’s not cool. Now I was thinking I was going to have to run her into the next aid station. She followed me for a bit, I tried to light the way. But then she took off ahead of me and sped off. That was a relief.

The course at night is like a nightmare. It seems like you’re running in place, nothing seems to change much. Also because the course is so snaky, you’ll see people on an adjacent path and you can’t tell if they are ahead of you or behind you. Super annoying.

Keep thinking about how hard can I push myself? I never push real hard in races because I don’t want to empty the tank. But honestly I don’t know how much my tank holds. I do think that the box step ups I did for a few days helped. Or I want to believe they did. Def need to be doing more of those. Didn’t have any music, that didn’t bother me too much.

First loop went by quickly. Second loop felt good, thought I was probably running a bit too fast. Third loop was okay. Fourth loop wasn’t bad, but there was definitely more walking. Overall, was a decent race. Need to find a why or a goal.

Next race:
weather report / bring everything and prepare for anything.
Endurolyte every 30 min
spare batteries, gum
socks: toe socks and darn tough hiking, Altra lone peaks.






Bighorn 100 race report

The race definitely did not go as well as I had hoped.

My main issue was the inability to take in calories during the second half of the race. I also had some issues with feet because of my socks, but that wasn’t as big of a deal.

On race day, I felt slightly panicked about the rain since both my rain jackets were in my drop bags. All I had was my hot weather gear.  I didn’t have any other clothes with me, if it rained, I would get cold quick. I remembered I had the race shirt, a half zip long sleeve. I took that and was glad I did, because I ended up using it.

I was so focused on having a plan in place and sticking to the plan, that it never even occurred to me that the weather might be different. The crazy thing is, I had checked the weather the days before and the day of the race, saw the rain forecast of 60%, but I still expected the weather to be hot. I think that’s called tunnel vision?

The first half of the race went well. We were fortunate to have plenty of cloud cover all day. I had expected Texas style heat for the first 30, and was happy to not have to deal with the heat. Surprisingly, the long climb out of the gate didn’t bother me that much. Could be fresh legs, but the climb into Jaws didn’t seem that bad either. There were definitely slow and tough sections, but mentally I was okay with it.

The cloud cover eventually turned into rain. It never seemed like it was raining that hard, but it was a constant drizzle for 50 miles. Somehow it created a mind boggling amount of mud. And worse, the mud was a greasy slippery slidy mud. The kind that could be fun if this was a mud fight, or you were sliding down it into a pool, but it not good for running. You could see on the ground the patches of parallel lines where someone foot had slid across the mud. Amazingly, I never fell once. That bit of luck I would attribute 100% to my poles.

The week before the race, Travis came into the store and we chatted about the race. He had run Bighorn twice before, finishing once and DNFing the other time. I asked him if he thought we needed poles, he said he didn’t think so. This surprised me, I planned to use them regardless. And I am super glad I did. I used them the whole race. The only point I didn’t want them was the last 5 miles.

I got to the halfway point 2 hours ahead of my planned time. When Rob told me that, I was stoked. I was feeling great considering the conditions. But what goes up, must come down.

As I sat there trying to eat, changing my shirt and getting into a sweater and a jacket, in the span of just a few minutes, I begin to shiver uncontrollably. I never felt terribly cold on the way up to Jaws, but I guess the rain and cold added up. They wrapped a blanket around me and stuffed my shirt with two big heated gel things to get my core temp up.

Know this future Bighorn runners: Jaws was nuts. There were so many people crammed into this tiny tent. People walking all over each other, crew tending to their runners, volunteers checking on runners, at one point, a dude’s butt was in my face as he changing socks or whatever he was doing. It is seriously tight quarters, so be warned. Everyone wanted a seat by the heaters, but there were very few seats to be had. Make sure you or your crew has a big warm blanket for you.

Here is where my race went south. I changed my shirt and and jacket, but I didn’t change my socks. There was so much mud and water crossings, it seemed pointless. But here’s the deal: as you wear the socks hour after hour, they sort of lose their shape and move around, which can cause blisters. If you change socks, those new socks will hold their shape for the first few hours and won’t (Or are less likely) to cause blisters. At the very least, I should have taken the clean socks in a plastic ziploc and changed them along the way.  (Another mistake I made was not having two pairs of socks at the first and second aid stations, despite having had that on my pre race plan.)

You can never have enough socks during a 100 mile race in the rain and mud. Make sure that your socks are taller than your gaiters. Make sure to knock off as much mud from your gaiters when you change your socks – you don’t want dry mud falling into your new socks.

I don’t recall what I ate at Jaws. I asked Rob to grab a plate for me, but I ate very little of what was on the plate. I have learned that later in a race, my mouth gets dry and it’s hard to generate saliva, so everything is so dry I can’t eat it. I know now that I need to rely on more semi solid foods or maybe just do liquid nutrition entirely.

After I warmed up, Jake showed up. I gave him my seat and headed out. I knew I was lagging in calories, but I didn’t want to stop in the rain and mud. So I just kept running. At a certain point, it was maybe two hours I went without any major calories. I was shocked I was moving as well as I was, I thought (prayed) that maybe my body was using fat for fuel and everything would be okay so long as I stayed hydrated… Wishful thinking.

I got through the night in pretty good shape. I ran with a guy for a bit. I kept trying to drop him, but he clung on. Eventually, we started talking. He was a little spooked running alone at night. I passed a decent amount of people and felt good.

Then the bonk came.

And the hills showed up.

At one of the smaller aid stations, Jake and his pacer Cam caught up to me. I tried to run with them, but couldn’t keep up. Jake was running strong.

Later I caught up to Travis at Footbridge. He was debating dropping because he was having some knee pain and didn’t want to risk further injury because he wasn’t getting any traction with his Calderas. I told him not to quit, he didn’t want to be the only one in the group to DNF.

And then I teased him because he had two wooden sticks he was using for poles.

Maybe that was bad karma, as I left the aid station, I kept running straight down the road instead of making the turn across the bridge. Luckily, a runner that was coming to collect his drop bag told me I was going the wrong way. I was only half a mile out, but that was still demoralizing. I walked back to the aid station with him and thanked him for saving my ass.

Travis had taken off running pretty hard thinking I was ahead of him. He must’ve been totally bewildered that he never caught me.

The rest of the race was running a bit and then hiking a bunch. There were several uphill sections that seemed to go on just forever. At one aid station, the guy said, “It’s just one 300 foot climb and then it’s literally all downhill.” I honestly don’t know what a 300 foot climb looks like. But going up that hill, all I could think was either the guy was kidding, he thought it was 300 ft, maybe he meant 3000 ft, or I am about to die. We have nothing remotely close to that climb in Texas. It wasn’t technical, it was just loooooooong.


The second day of the race, the weather was absolutely gorgeous. When I could take my eyes off the trail and look around, it was beautiful. I regret not taking a camera or a phone to take photos. The smell of the flowers, the colors of the flowers, all the freaking trees everywhere, it was pretty amazing.

My watch died 10 miles or so from the finish. This was infuriating because I had no idea how close I was until I hit an aid station. During those miles, I asked literally a dozen people how far it was to the finish and not one of them knew. I was utterly surprised since most of them were 50 milers. How do they run without knowing how far they are?? But that’s my problem, not theirs.

Eventually, I hiked into the finish. Rob joined me on his bike about a mile out. I was so happy to finish, happy to be done. 32 hours 17 minutes. Far short of my goal of 28 hours, but maybe next time. Right now, all I can think of is working on my nutrition strategy so that this doesn’t happen again.


My feet have never been so swollen!

Some additional notes:

Know where packet pickup, start and finish is. Know how to get there.
Know how the shuttle works since the start and finish are different locations.

Always label your drop bags yourself. Big and clear: Name, bib #, AS
Make sure drop bags are waterproof.

Have snacks readily available and /or schedule time to eat when traveling. Especially for before and on race day. Consume massive calories day before.

Plastic bag to keep dirty/wet stuff separate from unused/ dry gear, Especially in drop bag.

Notecards w/ instructions to remind yourself of things to do, ie contacts, change socks

WATERPROOF BOOTS W/ GATORS, forgoing that, change socks even if it seems pointless. As time goes on, the socks move around and bunch. A fresh pair stays put longer.

Make sure start kit has everything you need, dont forget trail toes!

Short shorts are okay in cold, but not if it rains.

How to get calories late in the race: liquid calories.

Avoid getting coke or broth two aid stations in row. Skip one or two so that you dont burn out on it. Water down coke. Carry tums if stomach turns acidic.

Put tape on middle section of poles, they are cold at night.

Learn what poison ivy looks like.

Two Chargers for watch.

You can never have enough socks for 100 miles.
Socks need to be taller than gaiter!

How to deal w/mass dirt post race laundry.
Separate dirt (socks, gaiters) from sweaty.

Ice pack
Ear plugs


Hippie Hill Challenge

A month ago, I was psyched about this challenge. But this past week, I didn’t run a single mile and I was dreading the event. I don’t know if it was fatigue, burnout, or just plain laziness, but I just didn’t want to run. And I sorta still feel that way, which is worrisome.

The night before, I prepped all my stuff. I read the final email and set my alarm for 5:30, which would give me an hour to have a decent breakfast. However I missed a small detail about the start time – I had put it on my calendar as 7am when it was actually a 6am start. So my alarm goes off at 5:30, I get out of bed at 5:40, and then I get a text from my buddy Dustin at 5:41: “I’m on my way… gps says 5:55.” I’m wondering why the hell would he get there so early. I reread the final email and see the 6am start time. FUCK!!

Dustin Photo credit: Don Flynn

In semi-panic mode, I get dressed, grab my stuff, pack ice into my cooler, and get on the road. I drive as fast as I can, and arrive only 10 minutes late. I parked next to a truck, the guy getting out was like, “You’re late too?” My stomach had been churning on the drive. I ran behind some dumpsters and took a quick dump. That was a good start.

And then the “fun” began. Half mile uphill, then a half mile back down. Four hours and 20 minutes of that. But at least there were a lot of other runners there to share in the miser… fun. I had my ipod and was trying to untangle the headphones. It was way more difficult than it should have been. I finally got them untangled one I reached the top of the hill for the first time. I put the earbuds in and pressed the play button…. beep! beep! beep! The ipod was dead. I know I charged it, but I must have accidentally left it on and drained the battery. I laughed and wondered what else could wrong.

Halfway into the race, a light drizzle turned into a full on rain that lasted maybe 10 minutes. Although I was concerned about how it might affect the footing on the course, it was kind of refreshing.

Tired of it. Photo credit: Don Flynn

The first three hours went by like clockwork, trudge uphill, and then coast down. My left foot developed an issue that made it hard to run downhill. I think what little arch I have in my foot collapsed inward more than usual, likely a result of not running the past week. It wasn’t painful, but I could tell that it was definitely not normal. I was concerned it was going to get worse, so I slowed down on the downhills.

I had one bright spot during the race. Running beside Tanya:

Me: I am so over this.

Tanya: Yeah, me too.

Me: I am so tired of running downhill!

The last hour was tough. Mentally, I was running on empty and I wanted to quit.

In retrospect, it seems silly that you want to quit running so bad. Those moments that you are in, you’re tired, your feet hurt, maybe you’re hungry, your head hurts, and all you can think about is stopping this nonsense. That’s all you can think about. But time passes and somehow you get through it, the clock stops, and you can finally stop running. Later you think, “That wasn’t so bad. I don’t know what I was complaining about.” You sort of forget the struggle. Four hours and 20 minutes is a drop in the bucket compared to most ultras, so I’m a little disappointed that my mental game suffered.

I’m glad I didn’t quit, despite the foot and mental issues. And especially glad that after the 24th lap, with 10 and a half minutes remaining in the race, I went out for one more. 10 and half minutes is plenty of time to get one lap done. I knew my future self would berate my weak willed past self if I would have stopped.

That gave me 25 laps, one shy of my goal of 26. Had I been on time, I’m sure I would have hit that goal. Driving home, I thought I should have done an extra mile after the race. Oh well.

Hippie Hill
Hippie Hill Challlengers  post-race. Photo credit: Don Flynn

Putting it in perspective: Be on time. Suffering is commensurate to the size of the race. Expect that suffering and accept it gratefully when it arrives.


Crazy Desert Race 100K

“It’s only 100K with no hills.”

I regret going into the race with that sort of attitude. I didn’t prepare as well and my performance suffered as a result. I didn’t have a terrible race, but I know it could have been better. Many small things added up to a frustrating race.

One of the bigger culprits was not getting enough sleep. The day before the race, I got up before 6 to go hiking with a coworker, went to work, and then drove 3 hours to San Angelo, finally getting to bed around 11. That is far from ideal. Sufficient sleep is vital for good performance mentally and physically. When I started the race, my legs felt heavy.

I wore my newish Ultimate Direction hydration pack. I’ve worn it a few times, but never raced in it. I think it still needs to be broken in. Maybe 10 miles in, I noticed my bottle was jamming my rib cage, making a very tender spot. After I finished the first loop, I put on my old Salomon pack and it just felt great. I also love the huge back pocket that I can reach into without having to unzip or zip. Basically, these little gear niggles should be worked out prior to a race, not during.

Coming into the second to last aid station, I found out that the course mileage was off by 5 miles. I was heading into the last aid station when I should have been finishing the loop. This threw me off mentally. What would happen now? Would we have to run a 75miler? I imagined several possible scenarios that could play out, finally resolving not to sweat it, Rob would figure something out. No way would he make us run an extra 13 miles. Like I tell myself all the time, just focus on the mile in front of you.

The sky had been overcast for the entire first loop. It seemed like it was going to be a perfect day for running. Thinking it would stay that way was wishful thinking. Wishful thinking that got me mildly sunburned and drained quite a bit of energy from me.

My old man hat and ice bandana have saved me on numerous sunny occasions. I had them in my bag at the start/ finish, but chose not to bring them with me as I foolishly thought it would be overcast all day. Katie offered sunscreen, which I declined. 2 huge mistakes, likely due to lack of sleep and fretting about the course mileage issue.

The clouds burned off and the sun was in full effect. There was very little shade on the course, it was extremely exposed. Every I looked, there was cactus, as if to remind me that I was in the desert. I used my buff as an ice bandana, and that worked okay. Proper ice bandana is way faster to fill and wear. There wasn’t much I could do about the sun. Whenever I saw shade, I stopped and took a short break.

Hydration and nutrition were okay. Shat once before the race, but still had enough for three more times during the first loop. Wore Calderas first loop, but switched into Lone Peaks for the last two loops. Forgot iPod on second loop, only had music for last loop.

I have never looked at my watch so many times during a race. It became incredibly frustrating near the end trying to figure out how much longer I would be running. I wanted to do 12 hours, and kept trying to calculate in my head if I could. Each time I did the calculations, my results changed. That was pretty demoralizing. And add to that the fact that we had to run a few extra miles because of the marking error, so I wasn’t entirely sure how close I was to the finish.

Leapfrogged with several runners, including Julie of course. Finally caught up to Dustin in the very last mile. He had been puking but was moving. I didn’t stop to talk or run wit him, I just ran past him. Finished in 12:58 for 5th. Dustin showed up two minutes later to finish in 13 hours on the nose for 6th and Julie came in at 13:01 for 7th. She won 100k last week and again this week. Amazing.

So while not a terrible race, it was a far cry from the planning and execution of the last race. What’s worse is that now I am behind in points (but I think just barely) for the Desert trail race series. The winner of the three race series gets $500. I’ve never won any money from running, and it would be awesome if I did. The last race is the Franklin Mountain 50K in November. It looks like if I want to win that money, I am going to have to train, plan, and race my ass off. So maybe being behind is a good thing, providing me the motivation to focus on the task ahead.

Screen Shot 2017-03-14 at 11.15.48 AM

Lone Star 100 Mile Race Report

Dustin and I were driving home. We’re cruising along @ 84 miles per hour for several hours. It starts raining, and then its an intense downpour. I slow down to 60. It suddenly feels like we’re crawling. I ask Dustin how fast he thinks we’re going. He thinks 30 or 40.


When you’re used to going a certain speed for so long, a change can seem way more dramatic than it really is.

I was really looking forward to seeing my splits for the portion where I finally caught up to Gerardo. However, I was greatly disappointed. Instead of the sub 8’s I thought I was doing – even if for only a mile or two – turns out my fastest mile for that section was only 9:48 (with a grade adjusted pace of 10:44 since it was downhill.) I could swear I saw a pace faster than that. Regardless, that just shows how unreliable our perception of time and pace can be. After averaging 17 or 18 minute miles for the last 30 hours, 10 minute miles seem like you’re flying.


Before the race, I tried to plan and be as prepared as I could for the race so that I could go into the race feeling confident. I wanted to take out any the usual stresses of preparing for the race so that I could focus on just running. I made my list and shared it with Julie, Dustin and Jake.

Driving up, I ate half a Subway footlong for breakfast, a Whataburger meal for lunch , and some Mexican food for dinner. I definitely think all those calories helped fuel me.

(Of course I shat a dozen times during the race, but that’s part of the deal.)

Loop 1

When our race began, all I could think about was how incredibly crazy windy it was during the start of the 50K in September.

I ran with Dustin for the first loop. I met him at Cactus Rose two years ago. He was doing the 100 miler… on 15 miles a week. I don’t know how he managed that. Apparently, he was doing Lone Star on even fewer miles. He said he has an unusually low resting heart rate, so maybe that has something to do with it. We’ve run several races together, but we weren’t sure if this was going to be a full bromance.


Dustin at the peak. Photo credit: Myke Hermsmeyer

The afternoon was beautiful, but it got a bit too warm for comfort. Dustin has had heat related issues before, so we ran super easy. The course is extremely exposed, so whenever we came across some shade we took a short break. We looked for shade that included slabs of rock because the shaded rocks themselves were cool to the touch. We called these “premium” shade. We saw several runners with only a single water bottle, which seemed like a bad idea.

I was feeling pretty good. Ice bandana was going its job. Dustin had gotten quiet and was slowing down. We talked and I was going to take off on my own for loop 2.

Loop 2

I changed both pairs of socks, my shirts and my shorts. Trying to change into compression shorts with your shoes still on inside of a porta potty is not easy.

I spent a good chunk of time at the aid station. When I left, I saw that I was right at 10 hours.

I always start out in front of Julie, but she always catches up and passes me. I caught up to her and was feeling good, so I pressed on, trying to put some distance between us. I stopped at an aid station and not a minute after I got there, Julie shows up. I kept trying to outrun her, but she somehow kept making up the distance. We leapfrogged a few times. Joe updated us that Julie and I were fourth and fifth. Since Julie always beats me, I was content with fifth place.

Julie and Joe near the peak. Photo credit: Myke Hermsmeyer

But I kept pressing. I was still ahead of Julie. She admitted that climbing was not one of her strengths. Joe gave us more updates about more people dropping. The third place guy was not doing well and was borderline DNF. I found myself in third. I tested out my new iPod entertainment: full audio of Simpsons episodes! There were some funny ones, but it didn’t motivate me to run fast. One of the lead guys dropped, I was in second.

Loop 3

Starting the third Loop, Rob confirmed that I was in second. He said that Gerardo was  40 minutes ahead, but wasn’t moving well / or was hurt / something to that effect. I told Rob, “I want to catch that guy.” 30 miles to make up a 40 minute lead seemed doable.

There was a section of huge rocks right before the peak that made progress glacial, which made staying awake difficult. So I laid down on the trail and took a “nap.” It was probably just two or three minutes, but it allowed my brain to reset and my heart rate to come down a bit. During the night, I took probably about a dozen of these naps.

Climbing the peak takes long enough as it is. And all I could think of was his lead was growing every second. Finally, I meet the guy as he’s coming down the peak.

Gerardo. This guy has finished more hundreds than I’ve finished races. Super cool dude. Photo credit: Myke Hermsmeyer

It was the guy who’d given me a low five in passing. Struck me as odd the first time. Most runners just say “good job” or whatever, but this guy was making an actual physical connection and low fiving.

He asked me if I was doing my second or third loop. When I said third loop, we both knew. I said, “You’re the guy I’ve been chasing!” I’m not sure if he cared, but he took off downhill, he looked to be moving pretty well. I figured maybe he had gotten a second wind with the dawn. I saw Joe and he told me the guy was at Mundy’s at 6:55. When I left, it was like 7:30 (or so). I knew how much time I had to make up and began the hardest run I’ve ever done this late in a race.

For some dumb reason, I kept expecting him to be just around the corner, and of course he wasn’t. Several times I mistook other runners for him. I kept looking for signs of movement, hoping for just a glimpse of him in the distance. Nothing.

At the start of the loop, I was certain I would catch him. At the aid stations, I asked the volunteers how far ahead he was, and they told me about 30 minutes. And that he was walking. That gave me more hope. (But then I realized of course you walk from the aid station, he was probably still eating something.) I asked a 100Ker running toward me, how far ahead the other guy was, he was way ahead and made it seem like it would be impossible to catch him. Then I saw a couple and they told me he was moving really well. That further diminished my hopes. I vacillated between thoughts of “I can do this” to “second place is still pretty good.”

Julie had lent me a book, How bad do you want it? and that’s what I asked myself. I knew this was going to be a hard race just to finish, and here I was with an opportunity to actually win it?? Did I want to win – or settle for second? I decided to push till I either caught the guy or blew up. I was running at a pace that I thought was unsustainable. I knew there was no way that he was running as fast as I was because that would just be dumb. I put on my music and felt exhilarated as I was flying down the trail.

The motivation to actually win a race and set a course record was so energizing. I envisioned my name on Ultrasignup as a “top performer”, getting a 100% rating for once. I have no doubt someone will set a much faster record next year, but this year would belong to me! I kept pushing, occasionally taking walk breaks.

This is what I was chasing.

I was waiting to bonk because I was having a hard time taking in calories. My source of calories were watered down coke, Gatorade, and a pitiful amount of M&M’s. Hardly the material to fuel 12 more miles of this intensity. I didn’t know how long I could keep this up, and even if I did catch him, would I be able to stay in the lead?

And then it happened, I see someone up ahead, it’s him. I blast my music to catch up to him, he sees me and he stops and waits for me. Not quite the showdown I imagined. I stop and we chat just a bit. I don’t remember what we said to each other, but he doesn’t seem to mind that I caught him. I am super amped on adrenaline, I shake his hand and take off in full sprint. I want to put as much distance between us as possible, because there is still a huge chunk of mileage to go and I could still manage to bonk.

I’m constantly looking over my shoulder, but there is no one. I drop my pace. No one is going to catch me, I just have to finish. The wind picks up and for the last 10 miles, LITERALLY DOES NOT STOP BLOWING FOR THE REST OF THE RACE. FOR REALS: NON STOP WIND.

One section was scary because I was heading for the pavilion, heading up this huge climb. I didn’t recall this way before, I thought I had taken wrong turn. My heart sank thinking I would lose the race because I didn’t pay enough attention to the signs. I was so far along, I couldn’t turn around, so I kept on going. Luckily, it was the right way.

As I got close to the top and this girl comes down. She asks me which way I came from, I said, “I don’t know, whichever the hell way I’m supposed to.” “Everyone else has been coming from the left and you came from the right…” “I’m not doing the 100K.” And then I continued up the hill.

The last 1.4 miles.

I got to the top of the pavilion (last year’s finish) and got some cheers from the volunteers. I still have some juice in me, so I put on some music and I sprint up the hill. I make it about half way before I realize I peter out and realize that I need to be careful. The wind is literally blowing me to the right.

During the 50K in September, we had to face the wind at the start of the race while we were fresh. And it eventually died off. But this is even worse. The wind is stronger, I just ran 100 miles, and there is absolutely no break in the wind. I am so close to the finish, and I practically have to crawl there. Oh and did I mention all the cactus I’m trying to avoid stepping in or being blown into?

Last few steps! Photo credit: Myke Hermsmeyer

Hill after hill, this 1.4 mile section feels like 14. But then finally I can see the finish. A lump forms in my throat. I always get emotional after long races, this one has felt especially long. I run to the finish, never in my life have I been so happy to hear a cowbell.

Overwhelmed! 31:25:07 Photo credit: Myke Hermsmeyer



Intro To Trail Running Class @ REI

This is a work in progress and I will continue to modify this as I learn more. I welcome any comments or questions, suggestions, corrections, etc.

This is material for a class I am teaching on Tuesday. It’s only the third time I’m teaching the class. The first time went okay, considering it was the first class. The second was lame. I’m determined to make the third better by being more prepared and providing as much information as I can.

Hi, my name is Edward. I’ve been running about 10 years. My running was unstructured and sporadic. I did shorter races, relay races and a few marathons. For whatever reason, I signed up for Bandera 50K in 2013. I didn’t know any other trail runners. One day I ran into a guy on the trail and he told me about a group called the Rockhoppers. I started running with them and learned so much from the group. My running took off – 50K turned into 50 miles, which turned into 100K and then finally 100 miles. It took awhile to recover from that first 100. It took even longer to want to do another. But I did, and it was a little easier. 2016 was a big year for me with 10 races, 4 of which were 100 milers. My goal for 2017 is to do at least 4 again. It’s funny because at the start of every race, I am filled with a sense of dread about the suffering that lies ahead. But once I cross the finish line, the immense sense of satisfaction of having completed another race makes it worth it.
Jan          Bandera 100K                      12:23
Feb         Rocky 100M                          20:05
Mar        Pandora’s Box 52.4M         10:41
Apr         Zion 100M                             26:28
Jun         North Fork 50M                   11:27
Jun         Captn Karl’s 60K                   7:07
Aug        Habanero 100M                   26:09
Sep        Franklin Mountain 50K       8:48
Sep         J&J 50M                                   12:43
Nov       Wild Hare 50M                        9:23
Dec        Brazos Bend 100M               23:05


Most people start out running on roads, if for no other reason than convenience.

Pros of Road:

  1. Convenience of walking out your front door and start running.
  2. Level surface means you can run with your eyes closed. (But don’t!)
  3. Better lighting means you can possibly get away running later without a headlamp. (But not recommended.)

Cons of Road:

  1. Unforgiving surface will make your knees and your body pay for it.
  2. Traffic. Drivers do dumb things, why put yourself in danger?
  3. Boring. You might as well run on a treadmill.

So what makes trail running better than roads?

Pros of Trail running:

  1. Slower paced because the terrain often limits how fast you can go.
  2. Softer surface and/or varied terrain means less repetitive stress on your joints. Also recruits wider variety of muscles.
  3. No traffic, peace and quiet which allows you to think and enjoy nature.
  4. Natural scenery and wildlife are integral part of the outdoor experience.
  5. Requires being in the moment which pushes out all the pressures and anxieties of modern life, if only temporarily.Cons of Trail:
  1. Usually have to drive to trail unless you are fortunate enough to live near one.
  2. Snakes? Sometimes there are snakes.
  3. Terrain is more challenging, which can be hard to navigate. And hills are often present.You might not be able to get to the trail for every run, and that’s okay.
So now let’s hear about you guys!
Q: What’s your name and how long have you been running?
Q: Are you running currently? How often and where?
Q: Why do you want to trail run?
Q: What aspect(s) of trail running are you most interested in learning about?
Q: Do you have a running goal?
  1. Fit: It doesn’t matter how “great” a shoe is, if it doesn’t fit properly, it won’t perform as well as it should. What is a “proper” fit? Usually, we recommend a thumbs width between the end of your longest toe to the end of the shoe. People often think that the shoe should be snug so that the foot doesn’t “slide around.” This belief leads them to wear shoes that are too small, which leads to blisters and bruised toes. Undersizing may be acceptable for casual wear, but for trail running, you want that space for your toes. And just because you’ve been one size for a long time, always try a half size larger. Your feet change as you age.
  2. Trail vs road shoes: Trail shoes have better traction. They have deeper lugs whereas road shoes are flat and smooth. The majority of trail shoes are neutral shoes. There are very few stability shoes since trail terrain is irregular. Trail shoes may be  waterproof, whereas road shoes typically are not.
  3. Minimal cushioning (Toe shoes) vs maximal cushioning (Hoka):  Minimal shoes allow you to feel the ground under your feet, which can be good or bad depending on how careful you are. Maximal shoes protect your feet and allow you to run over everything at the cost of sensitivity to the ground.
  4. Life Span of shoes: There is no definitive mileage, but both trail and road shoes have a limited life span of roughly 300 – 500 miles. Several factors to consider: Is it your only running shoe or do you have several pairs that you rotate through? Do you use the shoe ONLY for running or do you also use it as an everyday shoe? Your weight – heavier runners will wear out shoes faster than a lighter runner. Keeping track of how many miles you put on your shoes will help you from getting injured. Often, shoes past their mileage will cease to provide the support and will begin to cause pain in your feet and/or legs. If you have any pains that have gradually appeared, a new pair of shoes may fix that. A good thing to do is to bring in your old shoes and compare them to a new pair, and then you can feel what a “dead” shoe feels like. Just because the upper still looks nice doesn’t mean the shoe is still doing its job.
  5. Drop: Whats the big deal about “drop?” The drop is the difference in the height of the heel relative to the height of the forefoot. A 12 mm heel with a 4mm forefoot equals a 8mm drop. Altra shoes are zero drop – the heel and the forefoot are the same height. The drop can affect your Achilles tendon, so be cautious when making big changes in drop.
  6. Lacing. Learn alternate methods of tying laces in order to cope with certain issues. For example, a Runner’s knot can help secure heel from slipping, what else…
  7. Variety:  It’s good to switch up your footwear so that the muscles in your feet get some variation. Also, some shoes may be better for different things: a less cushioned shoe for speed work vs a heavily cushioned shoe for long distance, deep lugs for technical terrain vs average lugs or even road shoes for manicured terrain. Also don’t be afraid to try different brands. You may find that you like this other brand more than you thought. However, if you have special or particular needs, or if you’ve tried “everything” and nothing seems to work, when you find something that works, stick with it.
  1. Inserts: You might be one of those people that need inserts to survive. If you feel like you need more arch support, start wearing the inserts a few hours per day, gradually increasing the time over a period of a week or so. You are not likely to get instant relief, you may have to “train” your feet to this new posture. As a person with very flat feet, I don’t know what to say about the need for arch support. I remember years ago I bought a pair of Tsubos. Never heard of the brand before, just bought them because they looked cool. I wore them at work where I was on my feet all day and they felt great. I tried researching them to see why they were so great but there was nothing on the website that explained it. I realize now it was basically a barefoot shoe. I got used to wearing that, my feet got stronger, and now I never have any arch issues. But then some people get relief from inserts, so your mileage may vary
  2. Socks: Ditch your cotton socks! Cotton holds moisture against your skin, which is a prime ingredient for blisters. Use a natural fiber like merino wool or mohair that will wick away moisture from your skin and keep your feet dry. Or choose a synthetic like Drymax or similar. If you’re doing a long run, or are particularly prone to blisters, consider using a toe sock as a liner. This  helps prevent toe on toe friction. Consider different sock weights for different temperatures. Lightweight or ultralight for hot temps and heavier weights for cold temps. Choose a sock that covers at least the ankle bone to keep out small rocks and dirt.
  3. Gaiters: Gaiters help keep rocks, sand and dirt from entering your shoes and socks. They are especially helpful in long distance races. If the gaiter has a stirrup, be sure you have a heel or clear space on the outsole for the stirrup to sit in, otherwise you’ll wear the strap out. Some shoes come with a tab in the heel to velcro your gaiter in place. A good online source for simple and relatively inexpensive gaiters is
  4. Calf sleeves: It’s not a proven fact, but calf sleeves are supposed to help reduce muscle fatigue and improve circulation for speedier recovery. The effectiveness may be just placebo effect, but they definitely protect your legs from sotol at Bandera.
  1. Arm sleeves: Great for when it’s chilly at the start of a run until you warm up. They can also be worn to protect your skin from UV rays.
  2. Shorts: Shorts typically have built in briefs, some have compression. Compression helps prevent chafing during long runs. Most shorts have pockets for keys and/or multiple gels.
  3. Shirts: Technical fabrics wick moisture. Lighter colors reflect heat and darker colors absorb heat. Avoid wearing new shirts on long runs until you know they won’t chafe.
  4.  Hats: Baseball caps are the most common. During peak sunlight hours in the summer, consider a hat with a wide brim. It creates more shade and protects the back of your neck.
  5. Sunglasses: Obviously they keep the sun out of your eyes, but they also protect your eyes from dust, sand, and branches- this is especially important if you wear contact lenses.
Handhelds vs packs: You’ll probably start out with just a handheld. There are several sizes to choose from, from 8 oz to 24 oz. Typically, handhelds are good for shorter runs. Usually there’s a pocket that can hold a gel or your keys. Not uncommon to have two handhelds for races. They can make your arms tired, but they can also break your fall if you go down. As your runs get longer, or you run in more remote locations, then consider a pack. Packs allow you to carry more water, calories, keys, phone, jacket, headlamp, Brazilian soccer team. However, packs will make your back sweaty. When you fill your bladder, any trapped air allows the water to slosh back and forth and this is SUPER ANNOYING. Not just for you, but for everyone you’re running with, so squeeze out all the air from the bladder! You shouldn’t hear your water. A magnetic clasp for your hose is a life saver. Get one!
Trekking poles: If you are doing something with a lot of elevation gain and/or descent, consider using trekking poles. These help take some strain off your legs by letting your arms do some of the work. They also provide more stability for treacherous terrain. They are very easy to get the hang of, but practice using them before your event. There are at least two ways to hold them to prevent hand fatigue. Get a pair, not just one! When our group did the Grand Canyon Rim to Rim to Rim, I used trekking poles for the first time and they were a tremendous help on the climbs and the descents.
Hydration: For runs up to an hour or less, you may be able to get by with little to no liquids, unless its very hot. Drink to thirst, but don’t overdo it. Over hydration can lead to hyponatremia, which is worse than dehydration. An easy way to judge hydration level is by the color of your urine: straw color or lighter = well hydrated, darker yellow = dehydrated. Using a sports drink can enhance performance. Many products provide electrolytes and salts to keep you going longer than plain water alone.
Gatorade vs Heed vs Nuun vs Tailwind.
Nutrition: For runs over two hours, you’ll want to have some form of calories to provide energy to keep you from bonking. “Bonking” may include slowing down, tiredness, dizziness, and feeling light headed. Gels, chews, and solids will keep your energy levels up. Aim for anywhere from 150 to 250 calories per hour, depending on your caloric needs. Consider splitting your calories versus taking them all at once. And typically follow with water or sports drink.
Gels are one of the most common ways to fuel: how to fold a gel with the sticky mess. Starting with the gooey torn end, fold the wrapper in on itself so that the gooey end is in the middle.
Recovery: After long runs or harder workouts, be sure to refuel with a quality protein. Chocolate milk is an easy to find option. (Promiseland Dairy is my favorite!) Hammer Recoverite, CLIF SHOT Recovery drink, PowerBar Recovery, and Ensure or Boost are some other options. Consume the drink within 30-45 minutes of your run for optimal protein synthesis.
Tracking your run: Whether you use your phone or a Garmin, it’s nice to know how far you’ve gone, and maybe some other stats.
iPhone, Android, Garmin, Suunto.
Faster music is great to get you moving fast for shorter periods of time.
Slower music is great to keep you going for longer periods, but at a slower pace.
The volume of the music can have a similar effect in that lower music is good for short intense periods, while a lower volume is good for slower extended periods. Regardless of what you are doing, when wearing earphones, be aware of your surroundings. You want to be able to hear cars, bikes, other runners, people, and animals.
Cell phone:
Cell phones are super handy to have with you for a variety of reasons, the first of which is safety. You can call for help if necessary. You can listen to your music, take photos along the way, and of course, track your run and post to social media.
Sometimes you may find yourself running the roads in the early morning or at night because of time constraints. If you know you’ll be out super early or past sunset, be prepared. A headlamp at minimum allows you to see, but red blinkies will help make you visible to motorists, cyclists and other runners. Running with a friend is always a good idea. Two people are easier for motorists to see, and you can watch out for each other. And in the event you get injured, your friend can get help.
Government Canyon / 12861 Galm Rd 78254 / (210) 688-9055. Open Friday through Monday, Closed Tuesday through Thursday. Gates open 7am – 10pm. $6 entry fee.
Leon Creek Greenway
Multiple access points / Open sunrise to sunset / Free
Salado Creek Greenway
Multiple access points / Open sunrise to sunset / Free
Hardberger Park
Multiple access points / Open sunrise to sunset / Free
Eisenhower Park / 19399 NW Military HWY San Antonio TX 78257 /
McAllister Park / 13102 Jones Maltsberger Rd / (210) 207-7275 / Open till 11 pm. Free.
Hill Country Natural Area / 10600 Bandera Creek Road, Bandera TX 78003 / (830)-796-4413. Office open daily 8am to 5 pm. $6.
The best training ground since there are two different Tejas Trails races held here. Lots of hills, and rocks, and sotol.
Babcock Powerlines / This is not a park, but is a good route to train on as there are several hills. You can park at the school on Babcock or on the side of the road by the green gates at the base of the first hill. Follows the access road for the power lines overhead, hence the name. From Babcock, it’s 3 miles out until you hit the fence and 3 miles back. Be sure to bring enough water.
      Different terrains, how to cope
      Gravel dirt rock sand scree
Chances are, you already know how to run. As a beginner, don’t worry too much about form. But you will probably hear people talk a lot about heel striking vs forefoot striking. What’s the big deal? Heel striking is when you land on your heel with each step. This isn’t ideal running form as it sends shock forces up your legs, not to mention that it slows you down. Heel striking is essentially running with the brakes on. Better form is found in mid foot or forefoot striking. I would be concerned only about heel striking. If you are a heel striker, I would focus on changing that, the sooner the better.
      What is it? Why is important? (Video of two different cadences)
      Hills: are speed workouts in disguise. Practicing on hills also builds mental strength, you don’t fear hills as much.
      Speed/intervals: these workouts are typically shorter in duration. You’ll want to warm up first, do your intervals and then cool down.
      Long: These will be the longest distance for the week done at a slow easy pace. Distance shouldn’t be more than 25% of your weekly mileage.
     Fartleks: “Speed play” Run fast to some arbitrary point and then slow down until the next point and repeat several times.
     Heat: Slow down! You shouldn’t try to run your “normal” pace when it’s really hot. You want to keep your heart rate in check. Hydrate, but don’t over hydrate. Over hydration can lead to hyponatremia. If you find shade along the trail, stop and walk in the shade. Run to the next spot of shade. Cover your neck, arms, legs,  Wear a wide brim hat. Use sunscreen liberally.
     Cold: Dont overdress. You want to be slightly chilly when you start. You’ll warm up and it’ll be like adding 20 degrees to outside temp. 50 degrees is the optimal running temperature. Also, just because it’s cold doesn’t mean you should  hydrate less.
     Rain: Its just water! A hat is essential to keep the rain out of your eyes. A light water resistant/ waterproof jacket is handy, especially if it’s cold and/or windy. Learn to run in the rain so when it’s unavoidable (like at a race) it’s not a big deal.
     Cars: Pay attention! Stay Alert! Be high visibility. Blinking lights help alert drivers.
     Bikes: Some trails are shared with mountain bikers. (OP Schnabel, Government Canyon, etc.)
     Peds/ Dogs/ Animals: : Be kind to pedestrians, don’t run them over. Give them a heads up to let them know you are approaching so that you don’t startle them.
     Potty break: Learn to go wherever whenever. Find a good spot.  River rocks are your friend. Grab 3 or 4 rocks. Wipe the rocks on a sweaty part of your shirt.
     Chafing: Use Body Glide / Trail Toes / Vaseline. Apply these products BEFORE chafing occurs. If you are prone to chafing, make this a habit. Nipples, between thighs, and under arms are most common chafe points. Hydration packs can chafe, so be sure to use the pack several times so you know how it’ll perform.  Same with shorts and shirts. If you sweat profusely, you want to learn to manage this early.
     Blisters:  Learn to take care of your feet! Blisters can derail your running, so do everything possible to avoid getting blisters in the first place.
Cut nails close and file sharp edges.
                    Moisturize skin daily so that it is supple.
                    Pre tape blister prone areas.
                    Use Trail Toes or similar product.
                    Wear a liner toe sock. INJINJI
                    Wear a thicker outer sock. SMARTWOOL
            Plantar Fasciitis
            Shin Splints
            Black toenails
            Knee pain
            Twisted ankle
     Motivation: Racing is a great way to get more out of trail running. Many local races offer multiple distances at each event. As you complete each distance, it becomes more exciting to try for the next distance. After you finish a race you’ve trained several months for,  you may feel sort of depressed since you don’t have a goal to strive for anymore. That’s when you’ll sign up for another race! That’s when you know you’re hooked!
It has to be mentioned that beer goes hand in hand with Trail running. There is nothing better than having a cold beer after running in the hot sun for hours.
Websites / Join the group REI 131 / American Trail Running Association / Trail runner Magazine / Runner’s World / Tejas Trails Racing / Trail Racing Over Texas aka TROT / Spectrum Racing
Born to Run / Christopher McDougall
Eat & Run / Scott Jurek
The Courage To Start / John Bingham
Pre: Story of America’s Greatest Running Legend / Tom Jordan
Running and Being: The Total Experience / Dr. George Sheehan
Duel in the Sun / John Brant
Racing Weight / Matt Fitzgerald
How Bad Do You Want It / Matt Fitzgerald
Anatomy For Runners / Jay Dicharry
Relentless Forward Progress / Bryon Powell
The Terrible and Wonderful Reason Why I Run Long Distances / The Oatmeal
Quick Strength For Runners / Jeff Horowitz