Perfect weather and beautiful fall foliage were hallmarks of this year's 4th edition of Run Rabbit Run, our local trail ultramarathon here in Steamboat. More than 150 runners (they say it sold out at 190 runners, but a few didn't make it to the start), including myself and a determined Katy Taylor, who had decided to do the race TWO days before, toed the starting line at the base of the Steamboat Ski Area at 6 a.m. This being only my second attempt at 50 miles, there was just enough doubt in my mind about finishing to keep me a little anxious. I felt healthy and well trained enough though and was hoping to finish in a decent race time, while still enjoying the scenery and having fun out in the woods.
The first 6 miles of the race is a 3400' climb to the top of Mt. Werner (a.k.a. Storm) which I did, mostly, with Katy. As we started off in the pre-dawn darkness, the temperatures were cool, in the 40s (F), and we alternated between running the flatter sections of Why Not Road and hiking most of the way up the mountain. We reached the top in about 1:30 and while Katy stopped at the aid station, I pushed on to the next 6 mile section, Mountain View Trail. On the outbound, this trail of technical single track, gradually decends several hundred feet over a couple small hills as it works it's way down to Long Lake. I decided to stretch my legs a little and ran the downhill sections with a guy named Mike from Ft. Collins. Uncharacteristically, I kept hitting rocks with my rearward foot causing me to trip (and fall and roll once!) many times. It continued throughout the day. I noticed I was not the only one, however, and even Mike tripped at one point. Still, we kept the pace quick. It felt good at the time but, in hindsight, I should've eaten at the aid station and run slower in this section and saved more for later in the race. We arrived at the aid station at Long Lake (I think it was in less than 3 hours) and I had my water bottle refilled as I grabbed a little to eat (some fruit) and pushed on.
From the lake, on Fish Creek Falls Trail, the next section started with about an .8 mile of meandering and up and down single track, first across a meadow and then back into the forest. The trail then crosses paths with the Wyoming Trail (heading North/South) which runners proceed south on, as they pass Lake Elmo, then Fishook Lake, on the way to the Base Camp aid station. During this part, I found myself starting to struggle a bit. Looking back, I was behind on calories even though I was staying well hydrated and taking a gel every hour. I should have been starting slower and eating earlier in the race.
As I passed Base Camp, I knew it was going to be a trudge out to Dumont Lake. My hamstrings were getting tight from the climbing and I couldn't find a rhythm in my running because I was constantly getting tripped up. At least, I had run this section of trail many times in the past and knew all it's twists and turns (and there are many) very well. I found comfort in my familiarity with the trail even though I was starting to feel pretty bad. As we came out of the woods and started along the shoreline of Dumont Lake, I passed Goeff Roes as he was heading back from Rabbit Ears. I looked at my watch and I think it was 4:40. It was about a mile more before I reached Dumont Lake aid station.
I was super stoked to see my friends, JD, Derek and Ross, who had brought me a cooler with some food (hamburgers I made the night before), ice, water and some chocolate milk. (I ended up not drinking any of the chocolate milk, even though I love it after a run.) I changed into a short sleeved shirt and grabbed a couple gels, refilled my water and took off again. I'm not sure why I was ignoring all the signs that I really needed to eat more but I just kept pressing toward the turnaround at Rabbit Ears Peak. About a mile up the road, Katy caught me, looking fresh as ever. I forgot how steep the hills are up to the Ears but I was really slowing fast and we only hung together for about a half mile before she took off ahead of me. I was super proud to see her looking so good and doing well. She was running a really smart race and her IT band didn't seem to be bothering her. After I (finally) hit the turnaround and started back downhill I caught my last glimpse of Katy about a half mile ahead of me on the dirt road. She was flying.
I was so hungry as I hiked back into Dumont Lake. When I got there, I announced to my crew that "my girlfriend was kicking my ass!" They laughed and acknowledged its truth. I ate half of an avacado and tomato burger and drank a bottle of water, while I sat down for a minute. It was great to clown around with the guys for a few minutes and they were having a great time hanging out at their first ultra. It was a cool scene. I wanted to press on so I hastily took the second half of the burger with me and started on the trail. Just a couple hundred yards down the trail, I saw my friend Bronwyn (Katy's crew leader from Leadville) who offered me some watermelon (technically, cheating) and encouragement. She's awesome. I told her I was fading but hanging in there and she let me know she would be volunteering at the Base Camp aid station so I would see her there. (Cool, nothing like seeing some familiar faces along the way.) I pressed on again, knowing I was in for some decent hills and descents before I would see Base Camp. I just kept my head down and kept doing my best to run the downhills and any flats that I could. I found myself hiking much more than I had anticipated. I was having to dig deep to stay in the game mentally. As I ran the half mile of dirt road to Base Camp under the noonish sun, I could hear a volunteer from the aid station rather annoyingly cheering runners on. (Really, I'm all for the encouragement but this bitch was annoying.) I was glad to see Bronwyn again and chatted for a little while, finally realizing that I needed to take a little more time at the aid stations than I had been. I did some light stretching of my hamstrings and made sure that I drank and ate sufficiently before leaving. I thanked all the volunteers and started down the next downhill section. "Just make it to Long Lake." was my mantra and I just kept on striving.
I started to come back from the dead in this section. I'm sure it was because I had finally eaten something and I made the most of it by running as much as I could. My feet were getting pretty sore but if I put that out of my mind, I was able to keep my pace up. I hiked into the aid station at Long Lake feeling much better mentally even though I was pretty run down physically. I saw a guy (Greg) that I ran with at Spring Creek earlier in the year volunteering at the aid station and we talked briefly. I stretched again and took the time I needed before heading onto what I knew would be the hardest part of the race, the uphill return on Mountain View Trail.
Initially, I was feeling quite good. I managed to run the first couple miles back up Mountain View. Then, in waves, I went through periods of feeling really drained and beat to feeling better (although still in considerable pain) and managing some running. As I hit the last mile and half of the trail, I started seeing a few more runners and by the time I got to the top of Mt. Werner, I was in a train of seven runners. It was cool to press up that final section of trail with a other miserable companions. Finally at the summit, I knew it was a final 6 mile downhill to the finish. I knew I was going to finish and I knew it was going to hurt getting there, so I filled up my water bottle grabbed a handful of fruit and started off. I looked at my watch and it was just about the 10 hour mark. I decided that I could muster a 6 mile run in under an hour to finish under 11 and I proceed to give my quadraceps a nice, long thrashing as I snaked my way to the base of the ski area. Hurt as it did, I was able run almost the entire way down and crossed the finish line in 10:53:14.
At the finish, I was stoked to see Katy (who had blazed a 10:06, one minute faster than last year and 5th Female) as well as a bunch of good friends (JD, Derek, Jason, Becca and Kiarra) who had come down to check out the masochism first hand. All in all, it was another humbling day in the mountains. I didn't run nearly as fast as I'd hoped but the effort was there and lessons were learned. Start slow. Eat early and often. Good times!
Sunday, September 19, 2010
Monday, September 13, 2010
Pre-Rabbit Thoughts
Well, it wouldn't be a week away from a 2010 race if I wasn't dealing with a running injury. So far, I've been able to toe the starting line at every race this year by NOT running the week before the race. Ironically, I can't help but feel like it's because of the racing that I've been taken out of my overall rhythm with regards to trail running. As I've mentioned before, it's the day to day running, not the races, that really keep me stoked and although I am really jazzed that Run Rabbit Run is finally here, I will be very happy to put the self-imposed pressures of racing in the rear view mirror for a while, do some adventure running and start thinking about snowboarding!
I do feel race ready though. Last night, my left quad felt good enough and I did 5.2 easy miles (800'+) up to the quarry on Emerald Mountain with faithful dog Benihana. Today, it aches only mildly. I may run the next couple days but will keep it to an easy 30 - 45 minutes at a time as I rest up for Saturday. I expect to start the race feeling completely ready to go in both mind and body.
JD has agreed to "crew" for me and is going to post up at Dumont Lake with a cooler, chair and canines. I'll see him at miles 22 and 28 before and after running to the Rabbit Ears. Some ice packs, Honey Stinger gels, chocolate milk and a sandwich will help keep me going on the trip back. (Thanks for being there, man! Bring friends!) Other than that, I plan to eat and drink at the aid stations, as needed, and will carry one hand held 21 oz. bottle of water and a couple of gels as I run.
My last run to the summit of Mt. Werner gave me a good idea of how conservative my pace needs to be for the first six miles of the race. After that first big climb, it will be important to keep my pace slow and even in the first half of the race to save some strength for later in the day. I definitely learned that lesson at North Face 50 last year. Start slow! Pace in the second half of the race is strictly TBD by how well my body is holding up. It would be nice to finish in the 9 - 10 hour range but my mindset will be to run a relaxed, conservative race and to finish healthy under the 15-hour cutoff.
On a personal note, this race is a big deal to me because it represents a major change in my life. I decided to run this race a little over a year ago and have been preparing for it ever since. I'll never forget running into Katy on the mountain and wondering why this beautiful woman was out running these rugged mountain trails that I was so fond of. When she told me she was going to run a 50 mile trail race, the challenge of it sparked something in me I haven't felt for many years and I felt the need to experience the same adventure. I've run many hundreds of miles in the intervening months in alot of cool, interesting places and made alot of major changes in my life to facilitate running even more miles in the future. The fulfillment that running has brought me is worth celebrating and I'm going to honor it on Saturday.
I do feel race ready though. Last night, my left quad felt good enough and I did 5.2 easy miles (800'+) up to the quarry on Emerald Mountain with faithful dog Benihana. Today, it aches only mildly. I may run the next couple days but will keep it to an easy 30 - 45 minutes at a time as I rest up for Saturday. I expect to start the race feeling completely ready to go in both mind and body.
JD has agreed to "crew" for me and is going to post up at Dumont Lake with a cooler, chair and canines. I'll see him at miles 22 and 28 before and after running to the Rabbit Ears. Some ice packs, Honey Stinger gels, chocolate milk and a sandwich will help keep me going on the trip back. (Thanks for being there, man! Bring friends!) Other than that, I plan to eat and drink at the aid stations, as needed, and will carry one hand held 21 oz. bottle of water and a couple of gels as I run.
My last run to the summit of Mt. Werner gave me a good idea of how conservative my pace needs to be for the first six miles of the race. After that first big climb, it will be important to keep my pace slow and even in the first half of the race to save some strength for later in the day. I definitely learned that lesson at North Face 50 last year. Start slow! Pace in the second half of the race is strictly TBD by how well my body is holding up. It would be nice to finish in the 9 - 10 hour range but my mindset will be to run a relaxed, conservative race and to finish healthy under the 15-hour cutoff.
On a personal note, this race is a big deal to me because it represents a major change in my life. I decided to run this race a little over a year ago and have been preparing for it ever since. I'll never forget running into Katy on the mountain and wondering why this beautiful woman was out running these rugged mountain trails that I was so fond of. When she told me she was going to run a 50 mile trail race, the challenge of it sparked something in me I haven't felt for many years and I felt the need to experience the same adventure. I've run many hundreds of miles in the intervening months in alot of cool, interesting places and made alot of major changes in my life to facilitate running even more miles in the future. The fulfillment that running has brought me is worth celebrating and I'm going to honor it on Saturday.
Friday, September 3, 2010
Slow and Dirty with some Altitude Adjustments
It's been a real pleasure to get back to some solid, regular running since Leadville. With all the races I've done this summer, I've discovered that I don't particularly like having to taper my running so much just to be healthy on race day. That, coupled with the foot overuse injuries I've been dealing with, curtailed my running through August. It's the day to day running that I REALLY love and missed throughout the last month and it's been great to get back out there and feel my legs turning over. The lack of regularity in my conditioning has caused a couple more frustrating leg issues to pop up (right upper hamstring and left inner quad) but I've decided to not cease running in order to heal but rather to slow down my pace and mix it up with more hiking (and swimming) to not beat my legs up so much. As a result, my other muscles are staying conditioned, my injuries are adapting to "healing on the run" and I'm staying happier because I'm still getting out on the trails. Consistency, I feel, is the key to being a strong and disciplined runner and human.
That said my last two weeks have been very productive. I don't have the numbers on my runs with me but I logged around 70 miles for each of the last two week, doing 6 - 12 miles after workdays, a 20 miler at altitude (10,400-11,600') on the Wyoming Trail on Saturday of last week and 30 miles on the Steamboat 50 course this past Saturday.
I started last week of August by doing an easy run on Mad Creek trail out to Elk Park to get myself back into the groove on an easy and familiar trail that I always enjoy. Mad Creek has such a great mix of gradual uphills and downhills, open meadows and forests to run. Nothing terribly steep, though. Later in the week, I went up on Rabbit Ears Pass and ran an 8 one day and a 14 miler out to Lake Elmo the next to get some time in at 10,000'. I went for an easy run from the pool to home on Friday (I think) and then did a couple more miles with Benny. Last Saturday might have been one of the sickest runs I've ever done as I drove up to Summit Lake on Buffalo Pass and ran 20 miles, first on the Wyoming Trail (heading north) then a loop on the Crags Trail down to Lake of the Crags and Luna Lake and then back up Luna Lake Trail to the Wyoming to run back out. The run started at 10,400' and never went below that. It was amazing to run along the Continental Divide in the wild, open tundra. I passed a couple bow hunters and one hiker but otherwise was happily all alone for the entire 4:48 run. The Lake of the Crags was one of the most amazing views I've ever seen while trail running. Incredible hanging alpine lake at the foot of an 800' foot wall of rock. A small island, just big enough for one pine tree dotted the lake To the north, I could see Hahn's Peak and Farwell Mountain. Truly, a stupendous view and I really wish I had brought my camera on this run.
The next week, I resumed my normal mileage on trails and good tempo run (10 miles @ 8:00/mile) on the road to get my legs spinning for a little while. I developed a little hip flexor pain in my left leg after that but I've continued running and after a week it's still there but feeling much better. I'm sure I will be completely healed for Run Rabbit Run. Speaking of which, I prepped for the race this past Saturday by running the first 15 miles of the course out to the Wyoming Trail and then back to get 30 miles in about 6:06. It was a good "dress rehersal" and I feel really confident about my finishing the race in around 10 hours. It would be nice to try and run faster but with all the aches and pains I've been dealing with the past couple months, I'm going to stay relatively conservative with regards to effort.
The last few days, I've been running Emerald Mountain or Spring Creek Trail since I can leave from the new house and get a great workout (6-11 miles, 1000' vertical) on either run. All in all, the last couple weeks have me feeling very prepared for the 50 miler. I've had a good combination of altitude, long distance and shorter recovery and tempo runs to keep my running balanced and my body (somewhat) healthy.
That said my last two weeks have been very productive. I don't have the numbers on my runs with me but I logged around 70 miles for each of the last two week, doing 6 - 12 miles after workdays, a 20 miler at altitude (10,400-11,600') on the Wyoming Trail on Saturday of last week and 30 miles on the Steamboat 50 course this past Saturday.
I started last week of August by doing an easy run on Mad Creek trail out to Elk Park to get myself back into the groove on an easy and familiar trail that I always enjoy. Mad Creek has such a great mix of gradual uphills and downhills, open meadows and forests to run. Nothing terribly steep, though. Later in the week, I went up on Rabbit Ears Pass and ran an 8 one day and a 14 miler out to Lake Elmo the next to get some time in at 10,000'. I went for an easy run from the pool to home on Friday (I think) and then did a couple more miles with Benny. Last Saturday might have been one of the sickest runs I've ever done as I drove up to Summit Lake on Buffalo Pass and ran 20 miles, first on the Wyoming Trail (heading north) then a loop on the Crags Trail down to Lake of the Crags and Luna Lake and then back up Luna Lake Trail to the Wyoming to run back out. The run started at 10,400' and never went below that. It was amazing to run along the Continental Divide in the wild, open tundra. I passed a couple bow hunters and one hiker but otherwise was happily all alone for the entire 4:48 run. The Lake of the Crags was one of the most amazing views I've ever seen while trail running. Incredible hanging alpine lake at the foot of an 800' foot wall of rock. A small island, just big enough for one pine tree dotted the lake To the north, I could see Hahn's Peak and Farwell Mountain. Truly, a stupendous view and I really wish I had brought my camera on this run.
The next week, I resumed my normal mileage on trails and good tempo run (10 miles @ 8:00/mile) on the road to get my legs spinning for a little while. I developed a little hip flexor pain in my left leg after that but I've continued running and after a week it's still there but feeling much better. I'm sure I will be completely healed for Run Rabbit Run. Speaking of which, I prepped for the race this past Saturday by running the first 15 miles of the course out to the Wyoming Trail and then back to get 30 miles in about 6:06. It was a good "dress rehersal" and I feel really confident about my finishing the race in around 10 hours. It would be nice to try and run faster but with all the aches and pains I've been dealing with the past couple months, I'm going to stay relatively conservative with regards to effort.
The last few days, I've been running Emerald Mountain or Spring Creek Trail since I can leave from the new house and get a great workout (6-11 miles, 1000' vertical) on either run. All in all, the last couple weeks have me feeling very prepared for the 50 miler. I've had a good combination of altitude, long distance and shorter recovery and tempo runs to keep my running balanced and my body (somewhat) healthy.
Thursday, August 26, 2010
Leadville Trail 100 Race Recap
Katy and Bronwyn, her crew chief, tried to leave for Leadville on Thursday night but got vehemently denied by a combination of mudslides and one badly running RV. Instead, we headed south the next morning, me following in my truck. After the heavy rains the day before, it was a beautiful morning and we made it to Leadville in plenty of time for Katy to do her pre-race medical check-in and to sit in on the race briefing and crew meeting. 800 runners had registered for this year's race, it's largest field ever and about 750 made it to the starting line (362 finishers) Saturday morning at 4 a.m.
We awoke around 2:30 a.m., got ready and drove to the start. Even in the dark, cold morning, the energy at 6th and Harrison was palpable. Bronwyn, myself and other crew members, Johnathan and Laura, watched on as Katy and hundreds of other runners, streamed down the road, headlights beaming, beginning a grand adventure. We then loaded up into the Suburban and made our way to the first aid station, May Queen, where we would resupply Katy after the first 13.5 miles around Turquoise Lake.
Due to the incredible volume of people crewing for runners, the roads were a madhouse all day. At May Queen, we parked about a half mile from the aid station, assembled and loaded a gear chariot and towed Katy's supplies (food, extra clothing, etc.) down to meet her. Katy arrived at May Queen looking calm and relaxed in about 2.5 hours. Her first question, "Did you bring the blue bag?" was met with befuddled looks from the rest of us. Immediately, John bolted into a run back to the Suburban. As a crew, we were now batting 0 for 1. Still, there was no big hurry to get Katy out on the trail right away and she ate a little and stayed warm until John returned with her gear. The next leg had an aid station about 10 miles from this point but we wouldn't meet her until Twin Lakes, about 27 miles away. She packed and wore a running backpack with enough supplies to get her there. After a brief stay, she rejoined the race and began the trek up the Colorado Trail towards Hagerman Pass and onto what would become her toughest stretch.
After leaving Katy, the rest of the crew went back to our campsite to prep food for later in the day and I tried to start mentally preparing myself to pace. We left for Twin Lakes and arrived there a couple hours before we expected Katy to arrive. The little "town" was all abuzz and the front runners were already starting to trickle through. When she finally arrived, Katy complained that the IT band (connective tissue running along the quadracep from the hip to the knee) in her left leg was giving her problems and locking her leg up when she tried to run flats or downhills. The pain had started around mile 18 and wasn't getting any better. John, our masseuse, worked on her for a few minutes as she ate and got ready to climb Hope Pass. I think everyone was little nervous at this point but Katy was determined to keep going. A few minutes after she left Twin Lakes, she called from her cell phone to tell me that she had passed the leader, Anton Krupicka, going the other way (Unfortunately, Anton ended up not finishing the race after "bonking" around mile 80) and to say her leg was locking up again. Still, we stuck to the plan and John, Laura and I went to Winfield to wait for her.
After a dusty and slow drive out to the ghost town of Winfield, we anxiously waited a few hours for Katy's arrival. There was well over a thousand people at the turnaround and it was really quite a spectacle as masses of people gathered to spectate and support these incredible runners. As it got later and later passed the time we expected her to show up, we knew Katy's injury was getting the best of her. We started to think that maybe she had turned around and headed back to Twin Lakes but with a scant 45 minutes to go before the cutoff time, Katy came rolling into Winfield. Her IT band had definitely taken a turn for the worse but she was determined to continue as long as she could. After another massage and conferring with a doctor at the medical tent (who recommended she NOT continue), I joined my beautiful and persistant girlfriend back down the dusty road for 3 miles before heading up the south side of Hope Pass.
We tried to run on the road but it was just too painful for her. However, once we reached the trail she had no problem with the uphill hike. On the contrary, we began passing many people on the climb. Most were just having trouble dealing with the altitude. I know it was frustrating for her that we had no problem passing 20 or so people on the uphill knowing that the downhill would be excruciatingly slow. We reached the Hopeless aid station (complete with 30 or so llamas that had brought in all the supplies) just as the sun was going down, around 8 p.m., and ate a cup of noodles and stood by a fire for a couple minutes. It was getting cold and we were a little underdressed since we had planned to do all this section in daylight. Still, we trudged on downhill, into the dark woods. After about an hour more, we reached the first of several, cold water crossings. These, combined with some cold mud, made the last mile fairly uncomfortable. Just after 10 p.m., we reached the Twin Lakes aid station, 15 minutes after the 9:45 p.m. cut off time. Katy's run had covered 60.5 miles in 18 hours. Not her desired result but very impressive considering her physical condition. Mentally, she did not let down at ANY time. She's a champ.
After a few hours of sleep, we awoke to cheer on some of the final runner's along the part of the course that went by our campsite. Around 9 a.m. we all went to the finish line to watch the last people who would make the 30-hour cutoff (and one that wouldn't). The street was lined with a couple hundred people and the finish was a very emotional scene, especially for these final runners who had fought the course longer than those before them. Particularly moving for me was one man who was in the 70-79 year age group who finished with about 10 minutes to spare. The crowd roared as he came through. Amazing. Chances are very good that Katy and I will both attempt the Leadville 100 next year.
We awoke around 2:30 a.m., got ready and drove to the start. Even in the dark, cold morning, the energy at 6th and Harrison was palpable. Bronwyn, myself and other crew members, Johnathan and Laura, watched on as Katy and hundreds of other runners, streamed down the road, headlights beaming, beginning a grand adventure. We then loaded up into the Suburban and made our way to the first aid station, May Queen, where we would resupply Katy after the first 13.5 miles around Turquoise Lake.
Due to the incredible volume of people crewing for runners, the roads were a madhouse all day. At May Queen, we parked about a half mile from the aid station, assembled and loaded a gear chariot and towed Katy's supplies (food, extra clothing, etc.) down to meet her. Katy arrived at May Queen looking calm and relaxed in about 2.5 hours. Her first question, "Did you bring the blue bag?" was met with befuddled looks from the rest of us. Immediately, John bolted into a run back to the Suburban. As a crew, we were now batting 0 for 1. Still, there was no big hurry to get Katy out on the trail right away and she ate a little and stayed warm until John returned with her gear. The next leg had an aid station about 10 miles from this point but we wouldn't meet her until Twin Lakes, about 27 miles away. She packed and wore a running backpack with enough supplies to get her there. After a brief stay, she rejoined the race and began the trek up the Colorado Trail towards Hagerman Pass and onto what would become her toughest stretch.
After leaving Katy, the rest of the crew went back to our campsite to prep food for later in the day and I tried to start mentally preparing myself to pace. We left for Twin Lakes and arrived there a couple hours before we expected Katy to arrive. The little "town" was all abuzz and the front runners were already starting to trickle through. When she finally arrived, Katy complained that the IT band (connective tissue running along the quadracep from the hip to the knee) in her left leg was giving her problems and locking her leg up when she tried to run flats or downhills. The pain had started around mile 18 and wasn't getting any better. John, our masseuse, worked on her for a few minutes as she ate and got ready to climb Hope Pass. I think everyone was little nervous at this point but Katy was determined to keep going. A few minutes after she left Twin Lakes, she called from her cell phone to tell me that she had passed the leader, Anton Krupicka, going the other way (Unfortunately, Anton ended up not finishing the race after "bonking" around mile 80) and to say her leg was locking up again. Still, we stuck to the plan and John, Laura and I went to Winfield to wait for her.
After a dusty and slow drive out to the ghost town of Winfield, we anxiously waited a few hours for Katy's arrival. There was well over a thousand people at the turnaround and it was really quite a spectacle as masses of people gathered to spectate and support these incredible runners. As it got later and later passed the time we expected her to show up, we knew Katy's injury was getting the best of her. We started to think that maybe she had turned around and headed back to Twin Lakes but with a scant 45 minutes to go before the cutoff time, Katy came rolling into Winfield. Her IT band had definitely taken a turn for the worse but she was determined to continue as long as she could. After another massage and conferring with a doctor at the medical tent (who recommended she NOT continue), I joined my beautiful and persistant girlfriend back down the dusty road for 3 miles before heading up the south side of Hope Pass.
We tried to run on the road but it was just too painful for her. However, once we reached the trail she had no problem with the uphill hike. On the contrary, we began passing many people on the climb. Most were just having trouble dealing with the altitude. I know it was frustrating for her that we had no problem passing 20 or so people on the uphill knowing that the downhill would be excruciatingly slow. We reached the Hopeless aid station (complete with 30 or so llamas that had brought in all the supplies) just as the sun was going down, around 8 p.m., and ate a cup of noodles and stood by a fire for a couple minutes. It was getting cold and we were a little underdressed since we had planned to do all this section in daylight. Still, we trudged on downhill, into the dark woods. After about an hour more, we reached the first of several, cold water crossings. These, combined with some cold mud, made the last mile fairly uncomfortable. Just after 10 p.m., we reached the Twin Lakes aid station, 15 minutes after the 9:45 p.m. cut off time. Katy's run had covered 60.5 miles in 18 hours. Not her desired result but very impressive considering her physical condition. Mentally, she did not let down at ANY time. She's a champ.
After a few hours of sleep, we awoke to cheer on some of the final runner's along the part of the course that went by our campsite. Around 9 a.m. we all went to the finish line to watch the last people who would make the 30-hour cutoff (and one that wouldn't). The street was lined with a couple hundred people and the finish was a very emotional scene, especially for these final runners who had fought the course longer than those before them. Particularly moving for me was one man who was in the 70-79 year age group who finished with about 10 minutes to spare. The crowd roared as he came through. Amazing. Chances are very good that Katy and I will both attempt the Leadville 100 next year.
Thursday, August 12, 2010
Is running 50 miles any way to impress a woman?
Maybe, but probably not. Especially when she's running one hundred and you are basically a tourist tagging along for a few miles. In 100 mile ultramarathons, runners are given the opportunity to run with a pacer (either chosen by the runner or, if you'd like, provided by the race staff) after a designated point in the race. Usually, some time after the 50 mile mark. As the 100-mile racer approaches 12-14 hours of running and is looking forward to another 12-14 hours, a pacer might join them for a leg or two of the race to guide them and keep them on track with regards to hydration and food intake. At another aid station, another pacer might jump in and run the next leg with the runner and provide the same guidance. Ideally, a runner might have a pacer at each aid station towards the end of a race and have a fresh person to run with to the finish. A fresh set of legs and a new point of view. Not a bad idea. Then, you have the over-zealous, ultrarunning newbie that just can't seem to get enough. Since Leadville allows pacers from the 50 mile turnaround, I enthusiastically agree to be Katy Taylor's one and only pacer for the entire return trip. I figure that it will be an incredible experience for me before I try my first 100, as I will be there first hand through the toughest hours of the race. Also, it is an excellent last long run for me before I run the Steamboat 50 next month. I will feel alot better going into that race knowing that I have a 50 mile run (at night, no less) under my belt already. Beyond that, it's also pretty important that I come out of Leadville fairly healthy so that I can continue running and training until Run Rabbit Run on September 18th.
I've determined that my Achilles pain came from me not breaking into my minimal shoes more gently. They were comfortable so I wore them too often and gradually stressed my Achilles tendon because it was stretching that tiny amount more than it was used to in my cushioned shoes. I noticed an immediate difference yesterday when I started go for a run wearing my Inov8 295s. My Achilles began to hurt to the point I wasn't sure if I should run at all. I switched into my Nike Free 5.0, which are my most cushioned shoe (I wear for road runs) and I felt so good I ended up running 8 miles. Today, I wore my Salomon SpeedCrosses and felt good. Hard to believe a few millimeters makes a difference but I felt it. So, I can still wear the Inov8s, I just need to train my feet to do so gradually.
I've been able to run short and light this week without much pain. Icing and stretching seem to be, at least, keeping my tendonitis and plantar from getting worse. Actually, better each day. I will run a day or two more this week before catching some rest before Leadville. All will be good to go by then. As Katy and I stood at Twin Lakes last weekend looking up at Hope Pass, it really hit me that you have to bring your "A" game to Leadville if you want to get up and over these mountains in under 30 hours. Lord knows what the weather is going to be like. (Probably rain and snow with our luck!) The two of us have been battling some injuries in the last couple weeks but have been cross training and we are both bouncing back strong. Physically, we will be prepared and a good and positive attitude will be no problem. I can't wait to see Kate finish her first 100! (F*ck, I'm nervous!)
I've determined that my Achilles pain came from me not breaking into my minimal shoes more gently. They were comfortable so I wore them too often and gradually stressed my Achilles tendon because it was stretching that tiny amount more than it was used to in my cushioned shoes. I noticed an immediate difference yesterday when I started go for a run wearing my Inov8 295s. My Achilles began to hurt to the point I wasn't sure if I should run at all. I switched into my Nike Free 5.0, which are my most cushioned shoe (I wear for road runs) and I felt so good I ended up running 8 miles. Today, I wore my Salomon SpeedCrosses and felt good. Hard to believe a few millimeters makes a difference but I felt it. So, I can still wear the Inov8s, I just need to train my feet to do so gradually.
I've been able to run short and light this week without much pain. Icing and stretching seem to be, at least, keeping my tendonitis and plantar from getting worse. Actually, better each day. I will run a day or two more this week before catching some rest before Leadville. All will be good to go by then. As Katy and I stood at Twin Lakes last weekend looking up at Hope Pass, it really hit me that you have to bring your "A" game to Leadville if you want to get up and over these mountains in under 30 hours. Lord knows what the weather is going to be like. (Probably rain and snow with our luck!) The two of us have been battling some injuries in the last couple weeks but have been cross training and we are both bouncing back strong. Physically, we will be prepared and a good and positive attitude will be no problem. I can't wait to see Kate finish her first 100! (F*ck, I'm nervous!)
Sunday, August 8, 2010
Mount Werner Classic Race Recap
This past Saturday, I ran in the 16th Mount Werner Classic trail run. There are 5 and 12 mile versions of the race and I participated in the 12'er, which starts at the base of the ski area and climbs 3,400+' to the summit of Mt. Werner before a two mile run descent to the finish at the top of the Gondola. A few weeks ago, I thought this might be my best race of the season but injuries to my feet in the past two races had me thinking otherwise. In the week preceding the race, I should've returned my normal training runs but, instead, I had taken a week off from running and went on two very light, short trail runs during the week. The Achilles tendon on my right foot remained slightly sore to the touch and my plantar faciitis in my left foot seemed to be neither better nor worse. Neither ailment really affects me while I am running but I certainly feel it post run and first thing in the morning. Waking up Saturday morning, I was unsure if I would run the whole race or if I might even hurt myself further if I even ran. I decided to run very slowly to the start (only a mile or so from the house) and see how I felt when I got there to decide whether or not I would race.
I got my race number and lingered at the start at the base of the Gondola, watching other runners file into the area. I was struck at how fit everyone looked and it occured to me that this being such a tough race, it was bringing out the more serious crowd of athletes. On top of that, the race had sold out it's 125 entries for the first time in the history of the race. There were some good runners in this crowd. It may have just been the fun, pre-race atmosphere, but I immediately felt well enough to run. Saying "hello" to the other runners, watching people stretch and warm up, it really got me into the mood to get out there with like-minded people on what was already a beautiful, sunny but cool Steamboat morning.
I decided to go out very easy and only run uphills if I really felt good. My goal if I had been completely healthy was to finish in 2 hours, so I decided that 2:15 was a reasonable goal considering my foot issues. If I really felt good, I thought I might run back down the mountain and back home. I wanted to run slow and easy enough to do this.
After a quick run down of the course by the race director, we were off at 8:00 a.m. This race is essentially a 10 mile climb to the top of the mountain with a 2 mile descent. The climbing starts from the very beginning, although gently, and we all started snaking our way up the ski area. I fell into a relaxed pace, making sure to breathe through my nose only, ensuring I kept it nice and easy. (I did not want to blow up! I kept on thinking about pacing Katy at Leadville in two weeks.) By the time we had completed the first .75 miles up to the bottom Thunderhead I had found a comfortable groove and started to really enjoy myself.
The next couple miles up to the Gondola, first on dirt road and then on the Valley View trail, I felt energized and happy. It was a beautiful day and I was feeling good. Much like the Spring Creek race, I was running on trails I was very familiar with and knew what to expect as we climbed higher. I had plenty of water in my handheld so I passed the first water stop at Snowmaking.
At one point, we passed the game trail that I run up from Whistler Park and I couldn't help but feel like I was right in my backyard. I spent a little bit of the climb talking with a cool local guy named Ryan. I was in such a great mood thinking about all the previous times I'd been on this trail as we cruised up the aspen strewn mountain side. After about 4 miles of steady climbing, I hit the Duster cat track and ran with Brian, a dude from Orange County, for the relatively flat 2 miles out to Rendezvous. He was fun to run and talk with and made the race alot more fun. He was primarily a mountain biker but had done some cool adventure runs like the Grand Canyon Rim-to-Rim-to-Rim. He and his girlfriend were on vacation by travelling and mountain biking or trail running at various places. We filled our water bottles at the Rendezvous water stop and I left first but felt nature's call and pulled over on the side of the trail to relieve myself. Here, Brian passed me and so did one other runner (Roy Cardwell of Vail). I knew the next section was a 2+ mile long climb to the summit so I just hung back and did a fair share of hiking to take it easier on my feet. I passed Brian after a while and then checked the GPS. Once I knew I had 3 miles remaining in the race, I began to run again and decided to run the rest of the way to the summit and cruise the downhill to the finish. Roy and I pushed each other to the top and started downhill. His shoe came untied and I ran past him as he cheered me on. (Nice guy!) I opened up my stride and cruised the switchbacks on Storm Peak Challenge, passed the Four Points Hut and finished up strong on a short climb back to the Gondola. I ran in easy to the finish and the timer said I looked like I didn't even break a sweat. I ended up being the 8th finisher in 2:06. I hung out at the finish to see a couple of the other guys I had run with finish. I ate a little at the finish tent and socialized for a couple minutes but I felt so good I decided to do the run home. I ran another 5 miles down the mountain and back to the house to finish with about 18 miles and 3 hours of running for the day. My feet were definitely sore afterwards and I've decided to only run in the pool for the next two weeks until Leadville. Speaking of ...
Katy and I went down to Leadville this weekend so that she could show me some of the important points in the race. We walked a couple of the trails and drove over the road sections and looked at the places where some of the aid stations will be located. It made the upcoming race all the more real and looking up to Hope Pass (12,600') from Twin Lakes (9,200'), all the more epic.
I got my race number and lingered at the start at the base of the Gondola, watching other runners file into the area. I was struck at how fit everyone looked and it occured to me that this being such a tough race, it was bringing out the more serious crowd of athletes. On top of that, the race had sold out it's 125 entries for the first time in the history of the race. There were some good runners in this crowd. It may have just been the fun, pre-race atmosphere, but I immediately felt well enough to run. Saying "hello" to the other runners, watching people stretch and warm up, it really got me into the mood to get out there with like-minded people on what was already a beautiful, sunny but cool Steamboat morning.
I decided to go out very easy and only run uphills if I really felt good. My goal if I had been completely healthy was to finish in 2 hours, so I decided that 2:15 was a reasonable goal considering my foot issues. If I really felt good, I thought I might run back down the mountain and back home. I wanted to run slow and easy enough to do this.
After a quick run down of the course by the race director, we were off at 8:00 a.m. This race is essentially a 10 mile climb to the top of the mountain with a 2 mile descent. The climbing starts from the very beginning, although gently, and we all started snaking our way up the ski area. I fell into a relaxed pace, making sure to breathe through my nose only, ensuring I kept it nice and easy. (I did not want to blow up! I kept on thinking about pacing Katy at Leadville in two weeks.) By the time we had completed the first .75 miles up to the bottom Thunderhead I had found a comfortable groove and started to really enjoy myself.
The next couple miles up to the Gondola, first on dirt road and then on the Valley View trail, I felt energized and happy. It was a beautiful day and I was feeling good. Much like the Spring Creek race, I was running on trails I was very familiar with and knew what to expect as we climbed higher. I had plenty of water in my handheld so I passed the first water stop at Snowmaking.
At one point, we passed the game trail that I run up from Whistler Park and I couldn't help but feel like I was right in my backyard. I spent a little bit of the climb talking with a cool local guy named Ryan. I was in such a great mood thinking about all the previous times I'd been on this trail as we cruised up the aspen strewn mountain side. After about 4 miles of steady climbing, I hit the Duster cat track and ran with Brian, a dude from Orange County, for the relatively flat 2 miles out to Rendezvous. He was fun to run and talk with and made the race alot more fun. He was primarily a mountain biker but had done some cool adventure runs like the Grand Canyon Rim-to-Rim-to-Rim. He and his girlfriend were on vacation by travelling and mountain biking or trail running at various places. We filled our water bottles at the Rendezvous water stop and I left first but felt nature's call and pulled over on the side of the trail to relieve myself. Here, Brian passed me and so did one other runner (Roy Cardwell of Vail). I knew the next section was a 2+ mile long climb to the summit so I just hung back and did a fair share of hiking to take it easier on my feet. I passed Brian after a while and then checked the GPS. Once I knew I had 3 miles remaining in the race, I began to run again and decided to run the rest of the way to the summit and cruise the downhill to the finish. Roy and I pushed each other to the top and started downhill. His shoe came untied and I ran past him as he cheered me on. (Nice guy!) I opened up my stride and cruised the switchbacks on Storm Peak Challenge, passed the Four Points Hut and finished up strong on a short climb back to the Gondola. I ran in easy to the finish and the timer said I looked like I didn't even break a sweat. I ended up being the 8th finisher in 2:06. I hung out at the finish to see a couple of the other guys I had run with finish. I ate a little at the finish tent and socialized for a couple minutes but I felt so good I decided to do the run home. I ran another 5 miles down the mountain and back to the house to finish with about 18 miles and 3 hours of running for the day. My feet were definitely sore afterwards and I've decided to only run in the pool for the next two weeks until Leadville. Speaking of ...
Katy and I went down to Leadville this weekend so that she could show me some of the important points in the race. We walked a couple of the trails and drove over the road sections and looked at the places where some of the aid stations will be located. It made the upcoming race all the more real and looking up to Hope Pass (12,600') from Twin Lakes (9,200'), all the more epic.
Sunday, August 1, 2010
Racing Doldrums
I've had a few days off lately to take stock after the first few races of this summer have passed and I await the "serious" part of the racing season to begin. It's got me thinking about the pros and cons of my racing schedule. First, I'll start with the downside: overuse/abuse injuries. I've been taking these few days off because, frankly, I've hammered the hell out of my feet in the last couple weeks. Left foot: aggravated plantar fasciitis. Right foot: Achilles tendon soreness and soreness in ligament or muscle on the top of the foot from the big toe back to about mid-foot. Not good but not the end of the world. I've been swimming and running in the pool with Katy the last few days and light hike/running in VFFs and expect to be running again in a day or so. Still, it's an eye opener and education in the fine art of training vs. racing and pushing the body to new limits.
In the early season, I did a great job of staying injury free and got a good base of mileage (However, I will say that I wasn't as consistent with my running schedule as I could have been.). My first race this year, Collegiate Peaks 25, I used as a training run, so I didn't run hard, just maintained through the race and kicked at the very end. In my last two races, I turned up the effort quite a bit (with great results time/place-wise) and it has cost me the foot pain that I'm now trying to recover from. Particularly at Spring Creek, because it was a short race, I finally got some race pace running in and pushed myself into the low 5 min/mile range, something that my body is just not used to. It's been a long 15 years since the last time I ran that hard and I shouldn't be surprised that my feet are reacting. Also, I've been training for and running at ultra-distance pace: that's about 10-12 minutes/mile. Way slower and way easier on the body. The fast running was a shock to the system.
I suspect that a pair of my trail running shoes might also be to blame. I recently started wearing Inov8 shoes, which I LOVE. I have two pair, Roclite 295s, for training runs and X-Talon 240s, for racing. They are lightweight and slipper-like fitting with great traction. And they wear out fast (at least, the 240s. After two training runs and two races, they've almost worn through on the outer edge of the toebox. Damn!) But they are minimal running shoes with very little underfoot support. Lately, when I've laced them up, I can feel the pain in the top of my right foot return. When I wear my Salomon SpeedCrosses, which are more built up underfoot, no pain. This is also true for my Nike Free 5.0 road running shoes, which also have alot of underfoot support (even though Nike markets them as minimal shoes). I don't have a problem returning to the SpeedCrosses but it would really suck if my Inov8s caused my foot pain because they are SO comfortable. I don't know why they would cause any pain. Then again, maybe it's just because I ran my ass off in Tahoe and at Spring Creek.
Aside from that, racing this summer has been become a really incredible time in my life. I truly enjoy being out on the trails, for any length of time. My diet is the best it's ever been. I'm eating nuts, berries and other fruit, on a daily basis as well as tons of vegetables and occasional seafood and meat for protein. I still indulge occasionally, but wanting to be fit in order to run some more usually keeps that in check. The training and races have got me doing a little more travelling this year, which has been great. It's kept me busy, although sometimes this feels like a negative because you don't feel like there's enough time for everything. Then you remember: There never is. Oh well, at least I'm devoting much of my time to what I love doing.
Now, I'm gonna geek out and talk about the runs I have coming up. First, next Saturday, I'm doing the Mt. Werner Classic. This is a 12 mile, 3400' climb from the base of the ski area to the top of Mt. Werner and back down to the Gondola. This race is, quite literally, in my backyard and is going to be super fun. I'm hoping to finish in sub-2:15, without pushing too hard. I would love to run faster but with the Leadville 100 only a few weeks away, it is imperative that I stay healthy. In fact, right after the race Katy and I are going to Leadville to do some last training runs on the course.
Which brings us to the Leadville Trail 100. Holy shit. One of the most celebrated races in American mountain ultrarunning. What an experience that is going to be! I have to say, I'm glad it's Katy going for it all and I get to run as a pacer. Sure, I want to do a 100 miler but I'm not ready yet. I think Katy is though. She's been going to Leadville for the past couple months and running parts of the course with great success. I've run with her enough to know that she will absolutely finish. She might even get a buckle (finish under 25 hours). I'm actually a little worried that I won't be able to keep pace with her in the late miles when she gets her second or third wind and I start fading. If she's pushing for that time because she's close and I can't keep pace, I'm going to feel like a real jerk! (I keep thinking that I should've elected to pace her for 40 or fewer miles but I wanted the full 50 miles on the course. Smart!) So, I've put some pressure on myself to run well at Leadville and it will be an EXCELLENT long run for me before my biggest race of the year: Run Rabbit Run.
Even though I'm new to sport of moutain ultrarunning, I already know that the Steamboat 50 will be a defining race for me. I fell in love with trail running on these same trails. It's where I started connecting with my girlfriend. It's where I run with my dog and where I've camped with my friends. It's the mountain I snowboard on in the winter. It's the place I love to call Home. And as such, it's the race I always want to bring my "A" game to. I've learned that there is already a small but strong contingent of talented ultra runners in the Steamboat area. On top of this, the race just became part of the Montrail UltraCup Series, meaning it will attract some of the best runners in the sport. Geoff Roes, who just won this year's Western States 100 and has never been beaten at 100 miles, is registered to run this year. Only in it's fourth year, the race is gaining stature and it makes me all the more proud to be a part of it. September 18th. Mark it on your calender.
Beyond that, I'm still thinking about going to San Francisco in December to run the North Face 50 again. Ultimately, that will depend on whether or not I can AFFORD to go but the runner in me want's a piece of that tough-ass course again. Up and down. Up and down. Up and down. Up and down. All day long. A monster. (Geoff Roes ran that course in 7 hours. I did it in almost 12.) Again, whether I can afford to.
So, just a little mindless blathering from a pool-running trail runner. You can probably tell I'm antsy from not running by how long winded this blog entry is! Hope you enjoyed it. C'mon feet! Feel better!
In the early season, I did a great job of staying injury free and got a good base of mileage (However, I will say that I wasn't as consistent with my running schedule as I could have been.). My first race this year, Collegiate Peaks 25, I used as a training run, so I didn't run hard, just maintained through the race and kicked at the very end. In my last two races, I turned up the effort quite a bit (with great results time/place-wise) and it has cost me the foot pain that I'm now trying to recover from. Particularly at Spring Creek, because it was a short race, I finally got some race pace running in and pushed myself into the low 5 min/mile range, something that my body is just not used to. It's been a long 15 years since the last time I ran that hard and I shouldn't be surprised that my feet are reacting. Also, I've been training for and running at ultra-distance pace: that's about 10-12 minutes/mile. Way slower and way easier on the body. The fast running was a shock to the system.
I suspect that a pair of my trail running shoes might also be to blame. I recently started wearing Inov8 shoes, which I LOVE. I have two pair, Roclite 295s, for training runs and X-Talon 240s, for racing. They are lightweight and slipper-like fitting with great traction. And they wear out fast (at least, the 240s. After two training runs and two races, they've almost worn through on the outer edge of the toebox. Damn!) But they are minimal running shoes with very little underfoot support. Lately, when I've laced them up, I can feel the pain in the top of my right foot return. When I wear my Salomon SpeedCrosses, which are more built up underfoot, no pain. This is also true for my Nike Free 5.0 road running shoes, which also have alot of underfoot support (even though Nike markets them as minimal shoes). I don't have a problem returning to the SpeedCrosses but it would really suck if my Inov8s caused my foot pain because they are SO comfortable. I don't know why they would cause any pain. Then again, maybe it's just because I ran my ass off in Tahoe and at Spring Creek.
Aside from that, racing this summer has been become a really incredible time in my life. I truly enjoy being out on the trails, for any length of time. My diet is the best it's ever been. I'm eating nuts, berries and other fruit, on a daily basis as well as tons of vegetables and occasional seafood and meat for protein. I still indulge occasionally, but wanting to be fit in order to run some more usually keeps that in check. The training and races have got me doing a little more travelling this year, which has been great. It's kept me busy, although sometimes this feels like a negative because you don't feel like there's enough time for everything. Then you remember: There never is. Oh well, at least I'm devoting much of my time to what I love doing.
Now, I'm gonna geek out and talk about the runs I have coming up. First, next Saturday, I'm doing the Mt. Werner Classic. This is a 12 mile, 3400' climb from the base of the ski area to the top of Mt. Werner and back down to the Gondola. This race is, quite literally, in my backyard and is going to be super fun. I'm hoping to finish in sub-2:15, without pushing too hard. I would love to run faster but with the Leadville 100 only a few weeks away, it is imperative that I stay healthy. In fact, right after the race Katy and I are going to Leadville to do some last training runs on the course.
Which brings us to the Leadville Trail 100. Holy shit. One of the most celebrated races in American mountain ultrarunning. What an experience that is going to be! I have to say, I'm glad it's Katy going for it all and I get to run as a pacer. Sure, I want to do a 100 miler but I'm not ready yet. I think Katy is though. She's been going to Leadville for the past couple months and running parts of the course with great success. I've run with her enough to know that she will absolutely finish. She might even get a buckle (finish under 25 hours). I'm actually a little worried that I won't be able to keep pace with her in the late miles when she gets her second or third wind and I start fading. If she's pushing for that time because she's close and I can't keep pace, I'm going to feel like a real jerk! (I keep thinking that I should've elected to pace her for 40 or fewer miles but I wanted the full 50 miles on the course. Smart!) So, I've put some pressure on myself to run well at Leadville and it will be an EXCELLENT long run for me before my biggest race of the year: Run Rabbit Run.
Even though I'm new to sport of moutain ultrarunning, I already know that the Steamboat 50 will be a defining race for me. I fell in love with trail running on these same trails. It's where I started connecting with my girlfriend. It's where I run with my dog and where I've camped with my friends. It's the mountain I snowboard on in the winter. It's the place I love to call Home. And as such, it's the race I always want to bring my "A" game to. I've learned that there is already a small but strong contingent of talented ultra runners in the Steamboat area. On top of this, the race just became part of the Montrail UltraCup Series, meaning it will attract some of the best runners in the sport. Geoff Roes, who just won this year's Western States 100 and has never been beaten at 100 miles, is registered to run this year. Only in it's fourth year, the race is gaining stature and it makes me all the more proud to be a part of it. September 18th. Mark it on your calender.
Beyond that, I'm still thinking about going to San Francisco in December to run the North Face 50 again. Ultimately, that will depend on whether or not I can AFFORD to go but the runner in me want's a piece of that tough-ass course again. Up and down. Up and down. Up and down. Up and down. All day long. A monster. (Geoff Roes ran that course in 7 hours. I did it in almost 12.) Again, whether I can afford to.
So, just a little mindless blathering from a pool-running trail runner. You can probably tell I'm antsy from not running by how long winded this blog entry is! Hope you enjoyed it. C'mon feet! Feel better!
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