Monday, September 29, 2008

Ty Draney Wins the Bear 100 in Convincing Fashion


my buddy, nuun and patagonia ultrarunner ty draney won the bear 100 ultramarathon this weekend! he ran 19hrs 59mins 07sec.

Congrats Ty!!

8am sunday i received this email:
I don't know if you heard yet or not, but Ty rocked the house. Won the Bear 100 in an amazing time of 19:59. That is an impressive time considering the difficulty of the course, every single down hill was technical with tons of rocks; real mountain running! Beat Erik Storheim and Nate Mcdowell by over an hour. Every single runner coming off of this one was pretty beat up. Even, Leland was hammered by the rocks and steep downhills; super fun race with a lot of getting lost in the night!
Just though I would let you know about Ty's amazing performance!

ty wrote a great race report on his blog here... and he shared with me the gear he used for his BIG win!

ty's gear:

Pearl Izumi Peak XC
(he actually bought his on too)

Patagonia Ultra Shorts

Patagonia Airius T-Shirt Short-Sleeve

so how did ty use nuun during the race?


"Nuun at the bear was awesome. Went through a tube of Orange Ginger and a tube of Tri-berry-both on ice all day long!"

Karl Meltzer Finishes Appalachian Trail in 54 Days

we just got the call. he's done! nuun ultrarunner karl meltzer has finished the appalachian trail in 54 days 21 hours 12 minutes. i ran about 310 miles with him from the start of his journey. i can't even wrap my mind around doing the entire 2,174 miles non stop. whoa.

karl meltzer on top of mt katahdin - right before he started

congratulations karl!

now.. head over to where's for the full scoop!
karl relied on nuun through the journey for his electrolye replacement. i shipped two massive orders to him and he went through it all!


Friday, September 26, 2008

Angeles Crest 100 Race Report by Ashley Nordell

we have some amazing athletes on the nuun ultrarunning roster. they all inspire me. ashley nordell is one of them. she's won the angeles crest 100 before.. this year she took 2nd in 22hr 45min for the tough 100 miles in california. below is her report - thanks ash!

Angeles Crest 100 Race Report

I truly believe running one hundred miles is an epic adventure, however the outcome. I have done AC twice before, and I still head into the race wondering how I can possibly finish. Not in a negative way, just in an "awe for the distance" way. The distance and course just seem so unobtainable. Even when the race is over, I reflect back on the day and night and am amazed what the body is able to overcome. This race I had to overcome quite a few barriers, but it was still an amazing experience.
This year my school I teach at started a week later, so my first week of school and the week leading up to AC were the same. It was a bit of a stressful week. My dad came out to pace Ken Ward from Oregon, so we had a full truck all heading over to Wrightwood. I love the pre-race gathering of people, it always feels a bit like a reunion.
The morning of the race began with a beautiful, starry sky. The temperature was perfect, and there was a really fun group of runners. I enjoyed the morning with Prudence from Bend, Oregon, Roch Horton from Salt Lake City, Utah, and several locals (Rob McNair, Tracy Moore, Scott Mills, and many more). I planned to run my race on splits, rather than trying to keep up with any specific runner. I was ahead of pace for much of the day. I didn't feel great, but I didn't feel too bad either. I took a rough spill at mile 27, but it shook me up more mentally than physically. I had a rough patch of feeling sorry for myself coming into the first medical check, but things got better coming off Mt. Williamson. I was enjoying the views and loving the course. I ran on and off much of the day with a local runner, Brent, who I ran parts with last year. He, too, was hoping for 22 hours, so it was nice to have someone aiming for the same goal. Cooper Canyon was my first real low. It is every year. By that point I realized I would really only be able to stomach Powergel, Sustained Energy, and nuun. I didn't realize until Shortcut, mile 60, how poorly I miscalculated the number of gels I would need. Miles 30-52 were a roller coaster of ups and downs. The nice thing about AC is that you can see crew at almost every aid station the first 75 miles, so I was able to see my husband Josh often, and he would send me off to the next point with positive encouragement when I couldn't come up with any on my own. I came into Chilao (mi. 52) feeling fairly good. Last year I felt great here too, then ate a lot, and felt pretty sick the rest of the race. I really wanted to preserve the slight balace I had managed to sustain with my stomach, so I made the choice to try to get away with just a few sips of soup and some gel. I left with my pacer John and soon realized my energy was running low. John has paced me this seven mile stretch for all my AC races and knows just what to do to keep me going and on target. I had three gels for the next hour and a half, so I took two early and saved the last for the mile climb into Shortcut. I think I made OK time, but by the time we reached Shortcut, I was feeling really spent. I also found out here that I was completely out of Power Gel. I had a couple in my drop at Chantry, but nothing for the next 15 miles. My new pacer, Kyle, rounded up what gels we could find, so we headed out with a random assortment Gu, Crank, and Hammer Gels. I found out coming down from Newcomb that I don't like Crank Gel. I had barely taken a taste when I threw it all up. Once I was sick, the few calories I was holding onto were gone. We came into Chantry with me in pretty bad shape. I was dehydrated, sick, and exhausted. Mt. Wilson was not sounding so fun, and that is usually where I start feeling strong. I sat down and soon was shaking from the cold. I can't even remember what I ate or drank, but I left the aid station feeling horrible. Kyle and I walked much of the next three miles, which had me discouraged because I usually try to run much of it. At Hoegees intersection, we began the LONG climb up Mt. Wilson. I have never felt so fatigued. I literally would lay down in the trail and tell Kyle to make me get up in one minute. He let me take a couple of these brief "naps" but kept me accountable to my minute. I struggled with both Wilson and the climb up Sam Merrill. I came into the Sam Merrill aid station (mile 90) so nauseous, all I wanted to do was sit on a cot. I couldn't get anything down. Five steps out of the aid station and I had to stop again and take a break in the bushes. Poor Kyle! Two years ago I felt so good at that aid station I ate several donut holes and couldn't stop complimenting how great they were. I couldn't even think of that this year. About 10 minutes after leaving Sam Merrill I started to feel a bit better. We kept a pretty good pace the last 10 miles. I managed to eat half a gel, but nothing else. When we arrived at the last aid station, I noticed we could at least still go for a sub 23:00. I knew my watch was a few minutes behind, so I wasn't sure exactly how much time I had, but I told Kyle I wanted to go for it. Roch Horton was thinking the same thing. We both took off and it felt like we were sprinting those last 5 miles, although I am sure anyone who saw us would say otherwise =) The new finish has a slight uphill, but at that point I don't think I noticed. I just wanted to be DONE. At last, with five minutes to spare, we crossed the finish. Finishing this race felt very rewarding because of how challenging it felt during the run. I was so thankful that I had Kyle to push me those last 40 miles. He had to endure a lot to keep me going strong. And although I swore a hundred times during the run that I was not doing it again, I'm already ready to try again for what I had hoped to do this year. I appreciate how many people work to help the runners succeed- crew, pacers, aid station workers... the support was amazing!

ashley raced in a nathan 2.0 race vest. i probably run in this pack more than any other.

see full 2008 AC100 results here.

Tuesday, September 23, 2008

Ski Mountaineering Blogs and Being a Loser

the snow is about to fly. if you ski, and by that i mean you earn your turns the way god intended then you have to follow these two blogs.
  • andew mcclean - my buddy cory likes to call this guy the "best skier in the world". he's a fellow mountain hardwear athlete. he skis the sickest lines in the sickest place. and he just gave away a free pair of k2 skis on his blog - many reasons to follow along.

  • steve romeo - jackson hole ski mountaineer. top rando racer who really gets after it.. always good stuff.
get your stoke on....

am i the biggest loser?
so i'm watching "the biggest loser" which i heard from a friend was good. well it's not, sorry copson. but i am taken by how good and low cal the meals appear on the show. to help those of us at home they also push these recipies online. i think "very cool" and grab the computer. in reading the thai salmon sate recipe i'm wondering how this is the advertised "250 calories" that is claims on the tv show. i then notice the fine print. the astericks at the bottom of the page says..
"*On-air, The Biggest Loser contestants made substitutions to some key ingredients in the recipes to limit the number of calories."
what?! then what is the point of showing us these recipes if they aren't what the contestants are using! man, rocho i'm disappointed, and shame on you nbc.

Quick Workout - Go For 100

so easy and so quick.

nope this time i don't mean 100 miles. what i mean is a workout where you do body weight exercises for 100 reps as fast as you can. this workout is simple, fast and can be done anywhere. it also gives you a time to try and beat after just your first time.

start the watch and do 100 of each of these. generally you pick a number you think you can do and run through all the exercise once, then repeat until you hit 100 for each one. i'm going to start with 25 reps which will take me through it four times.
  • pushups (from knees if necessary)
  • situps
  • squats
  • arm haulers (video - however i try to lift the thighs up too)

** remember this is for time! but don't sacrifice your form... and post your time and your comments!

Sunday, September 21, 2008

Leaving the Rain Today

today i make a 13hr drive from seattle to salt lake city.

matthew noell bending my rotor with a wrench

i thought this photo was appropriate as i drive away from the rain today

Friday, September 19, 2008

5 Days of Western Wasatch Mountain Biking Fun

i just read this:
The Mueller Park Trail epitomizes the metro-to-mountains convenience of living in the Great Salt Lake Valley at the foot of the Wasatch Range. Within minutes, literally, the nearby suburban jungle is transformed to a tranquil, backcountry ecosystem of lush riparian growth mixed with hardwoods and conifers. The valley’s droning clamor is replaced by spirited sounds of nature, and the odor of urbani...
i'm still in seattle right now as i type this, but i'm antsy to get back to training. since i've been reduced to training on the bike my mind is swimming with ideas. i need a boot camp, a crash course in slc mtn biking!

the goal: have some fun while trying to hold on to my fitness and explore the amazing wasatch terrain and trails... on bike. i leave for slc on sunday. i've hatched a plan for my first week in slc for reals. here it is...

5 Days of Western Wasatch Mountain Biking Fun (from the house)

with metro-to-mountains in mind and at my fingertips i am just going to ride the 5 western most trails that they list. adding some miles by not getting in the car at all and leaving right from the house will...

a) allow me to single handily save the environment
b) add some great fast pace spinning miles before and after the 'fun'.

north to south i'll tackle the following: (salt lake city mtn bike page)
  1. day 1 - mueller park trail (41.2 miles , 28.2 road, 13 trail)
  2. day 2 - bonneville shoreline trail - ensign peak section (24.2miles, 13 road, 11.2 trail)
  3. day 3 - bonneville shoreline trail - salt lake city section (30 miles , 10 road, 20 trail)
  4. day 4 - mill creek pipeline trail (48.2 miles , 15.4 road, 32.8 trail)
  5. day 5 - little cottonwood canyon trail (43miles , 36.6 road, 6.4 trail)
171 bike miles in five days.. ain't nothin as sweet as that.. cept my baby.

Thursday, September 18, 2008

iPhone Pictures

i now own and am addicted to my iPhone. it makes life easier. it's pretty crazy how many light years ahead this phone is to any other phone. lots of my friends work at microsoft. they keep you in a cocoon at microsoft surounding you with inferious windows powered phones and products. each one of them has been blown away by the functionality of my iPhone.

the 2 megapixel digi cam built in is quite nice.. if only because it's always in my pocket, at the ready. here are some of my latest favs.

transrockies trash


a ride in slc

at the park with frank

classic slc

franks life vest


jenny and noah (who is almost always smiling)

lil' colin running

puyallup fair is interesting

5:30am workout with cory fraser - it's dark still

cats puke

the family copson

my downhill from crystal mountain

Tuesday, September 16, 2008

A Great Day

two reasons it was a great day -

i saw the podiatrist. she was awesome. after telling me the normal treatment path would include; orthotics, insoles, metatarsal pads and lifts (basically everything i had already done) she conceited that i was not a 'normal patient'. and that i needed some advanced treatment. she then pulls out the needle and daddy travels to dreamland.. or, ah, i mean she shot the nerve with the alcohol solution. it hurt actually. but then.. no pain. well some pain. but it was just the pain of then needle fishing around. but no shooting nerve pain when i walked! no shooting nerve pain when i ran! whoa! i was supposed to give it a test run after wards but i had to rush over to the phinney neighborhood center to talk to team in training.

which brings me to the second reason i had a great day. i presented on nutrition and hydration to team in training. i geek out on all this stuff so it was really quite fun. at this point i've talked about and presented this material so many times i don't need any notes. we had a great group training for three different marathons. many taking notes. just typing that makes me smile. i'm happy i can be of service to so many beginners in one place. it's pretty cool actually.

ok now i've got crazy thoughts going through my head that i can race 100 miles in two weeks. october 3rd is the grindstone 100. since i haven't gone for a real run yet we'll have to see how it feels tomorrow. i'm hopeful.

i spoke too soon - it hurts.

Monday, September 15, 2008

Quick Workout - High-Speed Rope Circuit

High-Speed Rope Circuit

Alternate between jumping rope and doing strength exercises.

1. Skip rope 30 seconds.
2. Do 10 walking lunges forward, then turn around and lunge back to the starting position.
3. Skip rope 30 seconds.
4. Do as many pushups as you can (to failure).
5. Skip rope 30 seconds.
6. Do 30 air squats.

That's one round. Complete 6 rounds, adding 10 seconds to your rope-skipping time each round.

Sunday, September 14, 2008

Koerner Wins, Angle Takes 3rd at 2008 Angeles Crest 100 Miler

congrats to my buddies hal koerner (ashland, oregon) and seattle's own justin angle for great performances at angeles crest 100 yesterday! hal, who won the last western states 100 miler, won the race in 18hr 29min. troy howard finished second (19hr 25min), and my good buddy justin angle (20hr 08min) of seattle was third. hal's time was the second fastest ever recorded, behind only Jim O'Brien's 1989 course record 17:35:48.

prudence l'heureux of bend won the woman's race in 22hr 13min with our very own nuun ultrarunner ashley nordell taking second in 22hr 55min.

wish i could have been there!! congrats to all!

Luke Nelson & Evan Honeyfield Break Matt's Teton Circumnavigation Speed Record

on the way home from my mnt bike ride yesterday i got a call from luke nelson. i posted on friday that luke had contacted me that he and even honeyfield would attempt to break my speed record circumnavigating the tetons. below is their report.
Saturday the thirteenth of September started to the sound of my alarm clock at 4:30, "this is insane", I thought. "Who in their right mind gets up at 4:30 in the morning on a Saturday, after a very busy week, to drive 2 and a half hours, to go run all the way around the Tetons". "You are not right mentally," I told myself as I got in the shower to wake up before the drive. I had packed the night before so I hopped out of the shower and after kissing my wife on the cheek, loaded in the car and started driving. From Pocatello it is about 45 min. to Idaho Falls where I picked my running partner for the day, Evan Honeyfield. As we drove to Grand Teton National Park Evan told me that this would be his first time running an ultradistance, but he has a 2:28 marathon pr so I figured he would be fine. I am also pretty much a virgin to ultrarunning only having ran over the 26 mile mark 3 times previous, and all were shorter than 34 miles. We had decided to do the route from the Lupine Meadows Parking lot and run counter-clockwise, the same direction that Matt, and Jared Campbell had ran it. We pulled in to the parking lot at 8:00 and with in few minutes were ready to go. We took the start pictures: insert p8100148.jpg, p810049, and p8100147 (evan on the left myself on the right). (The one that has the glare did 0:00:00)

We started off pretty conservative, and since we didn't warm up like you would for a race we were a little slow going down the parking lot and down the road for a bit before we turned off and went past the Moose Ponds. It was pretty cool and the long sleeves that we were wearing felt pretty comfortable until we got about to Inspiration Point, it seemed like somebody turned up the heat as soon as we began to climb away from the lake and into Cascade Canyon. Things went very well all the way up Cascade, but we slowed a bit after the turn up the South Fork of Cascade. We passed several hikers on this part of the trail that were carrying pretty heavy loads and appeared envious of the very light loads that we were carrying (Evan had an Ultimate Direction single bottle waste pack, and I had two Nathan handhelds that we filled up fairly frequently from the abundant water throughout most of the run). As we neared Hurricane pass we passed a group of backpackers that we studying the map, plotting their travel for the day. As they looked up to see two runners we were positive that they were thinking "what the...?". Things continued to go pretty well all the way up Hurricane which we topped at 2:15:03 were we met some very friendly and encouraging hikers. Things started to get interesting for me as we began to climb towards Buck pass on the Shelf Trail out of Alaska Basin, I had been working very hard to keep up on gu and water but I started to feel heavy legs and the suffering began. We topped Buck Pass at 2:56:55 and as we climbed towards Static Pass? the wheels came off my bus. We crossed a couple of small snow patches and I was forced to powerhike because I just had no gas. I popped some gu roctane and water, and by the time we topped out I felt much better. The descent into Death Canyon went pretty well, fatigue did bring some stumbles and a rolled ankle for me, but neither of which slowed us down much. We crossed paths with lots of day hikers as we neared Phelps Lake and got plenty of odd looks as we motored by. We saw a bull moose just before the lake, which was cool, but we didn't stall long to sight see.

Things got really interesting as we started on the Valley Trail, I had been told that that section was "flat as a pancake and you can really cruise." It was pretty flat but neither of us had much left in the tank, the easiest traveling part of the trail was really hard. At Taggart Lake we switched to hike to ascend to the lake, and then struggled to regain a solid pace around the lake. Both of us really hit the wall climbing to Bradley Lake and alternated walking, shuffling and running frequently. It got pretty ugly as we climbed to the Amphitheater trail, at one point after walking for quite a while we approached some other hikers and Evan started to sprint like a madman at them, he motored past them and kept going nearly to the junction with Amphitheater Lake Trail. I was really energized to hit the junction and started a very determined pace towards the parking lot 1.7 miles away, right near the end it Evan hit a wall harder than he had ever experienced. He said that he felt like he was hallucinating and was amazed that his body kept moving. I had made a small logistical error that may lead to some confusion, due to our light loads neither one of us had the ability to carry the camera, so as I passed the sign where we began the run I stopped my stopwatch, sprinted to the car (halfway down the parking lot) and hurried back to take the picture with the time of day. The stopwatch read 6:10:11 and the time of day read 2:26 (after retrieving the camera from the car).
The actual time it took us to do the run was 6:10:11, we hobbled to the car after taking the pictures and sat there for several minutes trying to recover. We then loaded up and drove to the stream that the is crossed on the way into the parking lot to soak the legs for a few minutes. We then met Evan's wife at the Moos visitor center for some delicious veggies, sandwiches and gatorade.
All In all it was an amazing run, by far one of the most scenic that I have ever done, hopefully the new record holds for a little while, but Matt has already said he is going to get back out there and give it another go. I am soo glad that Matt threw the challenge out there, and it is a must do run. The next time I do it though I think I might slow down and take in some of the incredibly, awesome scenery!!
i'm impressed with the time. that is fast for 34 rugged miles, no support and 8,200ft of gain at elevation. that is a 'solid time'.

once again congrats guys! impressive effort.

Saturday, September 13, 2008

Palisades Ride - A Washington Treat

"tough, rugged and dangerous" (no not a description of me)

we had a great day on the mountain bikes today. i got out with my good buddy copson for the palisades ride out by crystal mountain ski resort - 24 miles with 5,100ft of climbing (map). i wasn't sure how my neuroma would feel in bike shoes for 4-5hrs. it hurt last time i tried it. but i just couldn't sit still anymore. the day was a success, with very minimal aggravation to my foot.

this ride is part of the cascade triple crown (65 miles, with over 11,000ft of gain). since i'm moving away and i can't run right now i feel like i have to get this done before i leave seattle. we'll see.

Friday, September 12, 2008

Teton Circumnavigation Attempt Saturday

down from static

i was stoked to get this message yesterday:
I first have to thank you for all of the info and inspiration that you provide through your blog. I guess you could say that I have been web stalking you for awhile. I am emailing you primarily to tell you that Evan Honeyfield, from Idaho Falls, and myself, from Pocatello, are going to have a stab at your record around the tetons. I am not really sure how the process of fastest known time really works but from what I could find out it seems like the most important part is to formally announce to the record holder your intent. We are planning on starting at the Lupine Meadows parking lot, at around 8 on sat. morning.
Thanks for throwing out the challenge,
Luke Nelson
apparently when the local paper publishes something like this, people get fired up! i think this is cool, and it's exactly what i envisioned would happen. i hope they pull it off. september is probably the best month to go for this record. cooler temps but most importantly they won't be falling into snow up to their waists. and will likely have no snow to contend with, which should make it a faster route.

i wish you guys luck - run your guts out!

ps: guys if you pull it off i'd love to post a first hand report from you on my blog.

Thursday, September 11, 2008

Thanks BASICS Sports Medicine!

the interweb, as my buddy's mom likes to call it, has come to my rescue. my post "a cry for help" worked! i was about to thank joel hatch from BASICS sports medicine and human performance labs... but really i have to thank whoever raised joel hatch - if your parents are on the interweb joel here is my - thank you! - to them for raising such a kind and giving young man.

joel got me in to see his 'strong man' massage theropist nate graven for some structural integration (Ida Rolf Method) work, soft tissue release (STR technique), neuromuscular therapy, and isolated stretch (PNF) work. below my knee has never felt so loose, light and free before. although the neuroma is still there, the rest of my leg has clearly made strides towards recovery.


BASICS facility

i was impressed with what they had going on in the BASICS facility at weber state u in ogden. lots of speed and agility work. i wanted to jump in!

another thanks goes to christiane gardner who hooked me up with the wife of the podiatrist who pioneered the alcohol treatment (he's retired). i see them tuesday. until then i'm now setting up an appt with an acupuncturists that justin angle suggested. i'll try anything.


Wednesday, September 10, 2008

Running Camps in the Galapagos Islands

is this for real? i can't afford to go out to eat these days but i get to coach runners in the galapagos islands!? yep. since trailrunner magazine has already posted an article on our camps i figure it's high time i did!

here is the deal. lisa has an old coaching client who owns a hotel on isabella island, the largest of the galapagos islands. he alone is allowing us to do these coaching camps at this crazy affordable price - $2,100. that includes everything but your flight to guayaquil, ecuador.

we're doing two camps:
Camp #1 (MDS Focus): October 23 – November 1 although this is MDS focus anyone can attend
Camp #2 (Running/Crosstraining): November 6 - 15

Daily Format:
  • yoga with yours truly first thing in the morning (optional)
  • breakfast
  • trail run!
  • lunch
  • afternoon classroom session (gait analysis, discussion on nutrition or race strategy, etc)
  • 2nd run or skills session
  • big group dinner
  • bed!

What You Will Do & Learn

You will:

  • Run on the beautiful trails of the most unique place on earth

  • Participate in classroom clinics and discussions

  • Have video gait analysis – at the beginning & end of camp

  • Yoga every morning before breakfast

  • Core and Cross training workouts for runners

  • S-t-r-e-t-c-h!

You will learn how to:

  • Choose the right gear for a stage race, including backpacks and hydration systems

  • Eat and drink for great results in training, racing and recovering from a stage or other race

  • Dress for the race, including choice of fabrics and materials

  • Prepare to run in the heat, even if you’re training in colder climates

  • Pace yourself while training and during the race

  • Incorporate massage into your training regimen

  • Improve your running and powerwalking form, embracing the importance of the proper biomechanics

  • Care for your feet

  • Gain the mental edge!

i can't even put into words how fun these camps are. here is the link to my blogs on the last camp in the tetons. every person there broke through personal bearers and achieved way more than they thought they could. this is not a "run you into the ground" kind of camp. they are accessible to all levels. we had a few walkers at the last camp including a 75 year old just starting to exercise again. with jay, lisa and i we can customize your experience.
i guarantee you will leave satisfied and motivated to tackle life.

here is the invite document with all the details.

your coaches