Evening at White Ranch

After getting a little chickie love  (yep we have chickens!) Argos and I went out for a good evening run at White Ranch. Right as we headed out the gate, we came across all those horses roaming free.

This one wouldn't move out of the way, so I obliged, curtsied, and went around the big guy saying, "Excuse me Sir" as he continued to munch grass without even looking up. Technically it's his land so I really didn't mind at all.

The weather was perfect if not a touch warmish as we headed up a new direction. This time we took Belcher Hill Trail to Mustang Ranch. I love love love Mustang Ranch trail! It was lush, damp, and green! This is my favorite trail so far in this open space park. Unfortunately while still on Belcher Hill Trail I came across this critter.

Mr. Rattler

ICK! I hate snakes (to be fair only the poisonous ones I loathe). I really dislike their slithery selves and the scary damage they could do to my fuzzy-butted four-legged buddy.

It always gives me a major running buzz kill for the next mile or so. I start stepping very slowly and delicately as my eyes scan ahead hitting on sticks, roots, and rocks while my brain is screaming "Identify!! Identify!!" I feel like Robocop scanning good guy, bad guy as each object rapidly becomes framed in a lighted up red box then turns green as I tell myself, "ok that's a stick, that's a root, that's a rock..." It's a nuisance and gets me all jacked up on wasted adrenaline.

Last week I ran right near a huge flaming orange-red, black, and white banded snake at the end of Mt. Galbraith. I didn't know what kind it was but it kicked my heart up a few beats. The wise internet led me to believe it was just a "milk snake" and non-poisonous. I scared him as much as he scared me however this Mr. Rattler holds his ground and gets himself all pissed in a wild noisy tizzy. I hate rattlesnakes.

We continued on but I sure wasn't going to return back down that trail. I continued on Mustang then crossed over the two parking lots at the top then came down Longhorn Trail to Whippletree Trail and back onto the beginning segment of Belcher Hill. All in all great trail run that ended right at a cooling dusk.

Wildlife seen: 3 young deer, one rattlesnake, one fluffy bunny, one hawk, one woodpecker-nuthatch birdie thingie, several cyclist (domesticated), and a couple bugs (swallowed).


Now belly is full of homemade Mexican Stuffed Bell Peppers and enjoying a little bit of liquid heaven in the form of Stash Tea's Lemon Ginger Herbal Tea (with a golden dollop of my dad's North Carolina honey) while I wait for Cowboy to come home and curl up with me. Sigh...life is absolutely wonderful.

Article: Ibuprofen and it's Effects During Ultras

Excellent article on the effects of Ibuprofen (NSAIDS) and it's effects during ultramarathons from iRunFar.

Runners take heed.

Newbie Question Answered: What Running Shoe Should I Buy?

A friend of mine has just started her journey into running and has been asking me some great questions on gear. Her most recent question was on the selection of running shoes. Boy this is a hard one since everyone's foot is unique and what feels good to one person might jack someone else up.

I am definitely no expert on this but I do have a few years under my belt of serious running, so here's my advice. Feel free to chime in with suggestions or corrections as you see fit.

There's two big forms of belief out there: minimalist and the basic social or traditionalist runner.

First off, you have to understand the term heel-toe drop. The average Joe-Schmoe running shoe normally has a 12-13mm heel-toe drop. The minimalist shoe is 4-6mm all the way down to a zero heel-toe drop. What this means is the amount of rise or cushion in the heel of the shoe. A 12mm drop is quite elevated where as the zero drop means a completely flat sole (barefoot). The way I like to think about this whole thing and how it pertains to your muscles and gait is to reference it to snowshoes. Have you ever snowshoed with a pair of shoes that have an ascent bar?

What that is is a little metal bar that you can flip up as you climb hills to help reduce calf fatigue. It gives your muscles a break from the strenuous climbing so you don't feel that calf burn. Our sneakers have that ascent bar essentially built in by adding all that rise to our heels (significantly less elevated than the ascent bar but you get the idea). Does it feel good? Sure does, however it's not doing our body any justice and it's disengaging important muscles. This rise also pushes our foot to a more heel-strike gait instead of a more natural fore-foot strike. The ascent bar is awesome on snowshoes but to walk around/run in shoes that elevate your foot like that is no bueno.

There's also the question of "do I need a shoe for pronation, neutral, supination, stabilizing, etc?" In my opinion, unless you have some seriously funky defect I don't think you need to concentrate on finding a specific gait altering shoe. You've got to run in what feels comfortable to you.

Here is an awesome article by RunBlogger describing the emphasis towards a more minimalistic running shoe. His research is all that and a bag of chips.

I used to run in basic road running type shoes. First Asics, then I got turned on to some Brooks Adrenaline. When I ventured onto trails I realized I needed a shoe to handle the terrain better as I felt my foot slopping around in my shoe as it tried to cling to rocks, slide around in dirt, get saturated in rivers, and get beat up by the trail. **I also used to get a lot of knee pain running on roads. After conditioning my body to trails, I almost never ever get knee pain unless you count day six of an eight day trail race averaging 30 miles each day. In that case, every damn thing hurts. I have found trails improve your body in so many ways and completely busts the myth that running is damaging...but that's a whole other topic I could write a novel on.

Here's a great article on trail shoes entitled "Do I really Need a Trail Shoe?"

When I started out on trail I ran in Salomons. I love these shoes but they are super expensive since a lot of the pros wear them and advertise for them. I have since started looking at the more minimalist type of trail shoes as I think that there's some great arguments for reducing all the fluff and cushion in shoes. I am intrigued by barefoot running, however, I think there's something to the fact of having a good amount of protection for our feet. The barefoot advocates stress "in the old days...blah blah blah and the ancient tribe of whatever go barefoot!" but in my opinion, unlike the old days we now have to worry about stepping on crap like nails, glass, and stuff careless people throw on the side of the road and trail. Plus, a good cactus needle, acorn, or rock puncture to the foot is going to put you down for quite awhile...feet don't heal quickly and that shit hurts!!! Not to mention the great potential of breaking or jamming a toe...ick.

WARNING: Seriously disgusting pictures

Yeah, No Thanks... I'll keep my shoes.

So back to minimalist running. I have started wearing Saucony Peregrine shoes and absolutely love them. These shoes have a 4mm hee-toel drop which has made a noticeable difference in my running gait. I didn't consider myself much of a heel-striker before but now I definitely feel a difference with being more on my fore-foot and having a faster turn over rate (faster cadence) when running. They make me feel light and springy in my step! With minimalist shoes you have to take it very slowly though. Your calves, hamstrings, butt, and achilles will be forced to do work they aren't used to doing and you don't want to cause injury. Just as RunBlogger states: I can't stress this part enough. GO SLOW.

As with most minimalist trail shoes the Peregrines have a rock plate in the sole to help prevent the bruising and battering the trail will do to your feet. I can't even begin to imagine running barefoot on some of the trails I play on.

My suggestion is: Go to a reputable running store if you have them in your area. Talk to staff that are actual runners (most are) and get their opinion. Don't just listen to one but talk to a few, surf the internet, and get into a store to slip your feet in several. Actually run around the store or outside sidewalk in the shoes to get a feel of them. Be conscious of any spots that rub or feel out of sorts. These spots will be intensified a few miles in. If you're doing trails with hills/mountains leave a little extra room in the toes because that descent is going to make you want to curl your toes back into your heels if they are too small and banging into the toe box. It will reduce you to a crawl, believe me, and you'll lose toenails.

As for Gore-tex (GTX), I tend to stay away from them unless you live in a really rainy state or run a lot in the snow. They are great for keeping wet out if it's a drizzle and you have gators on, but if that wet (river, heavy rain, deep snow) seeps over the tops and into your shoe you're screwed. GTX will hold that water in your shoe like a well sealed boat and you'll be left feeling like you have 5lb weights attached to each leg. Plus, if you're a heavy sweater like me the sweat from your feet will be miserable as you soak through your socks and start causing friction blisters. I have friends who buy GTX running shoes for the winter and love them (they are great insulators for the winters) but, for me, I just wear regular trail shoes, gators, and good wool socks such as Smartwool. It's worked for me for 10-15 mile runs in the snow and ice. Anything more in miles than that and I would consider purchasing a pair of GTX for the winter.


Check out I Run Far for a ton of excellent information as well as gear/shoe reviews.

I'll leave you with these handful of brands that I've heard great things about and have running friends who wear them (RunBlogger lists a handful but most of them I've never heard of and can't say I would recommend):
Saucony (such as Kinvara & Peregrines)
Salomon (XA Pros &XT Wings)- I still love these shoes and feel they are great for long distance foot protection
Brooks (such as Cascadia & Adrenaline)- I still use my Adrenalines for the treadmill but looking into replacing them with some Saucony Kinvaras.
New Balance
Inov-8
Hoka One
Asics- road shoe


Cheers and Happy Running!

A Cup Named Joe and White Ranch Park

Fabulous start to the morning at our local Cowboy Cafe in Golden, CO

Only to be followed with a years supply shipment from my beloved Cafe Britt

(this wasn't the only box delivered *grin...sigh* true snobbery right here)

White Ranch Park- what mystical trail delight have I been neglecting all these years??!

This was a gated neighborhood full of extremely affluent cowboys. These "free range" horses were all over the place just roaming the streets and nearby yards. Very cool to watch them clomp and play.

Wow. I live here.

Caution? Hells yes! Beast to climb but awesome to fly down.

Again. I live here.

Saucony Love

I have worn my Saucony Peregrines now for several trail runs to the point I feel confident enough to give a honest opinion:

I'm digging these shoes.

I ended up buying a new pair of Saucony Peregrines in half a size larger than I normally wear. The pink size 8s were great for shorter distances but anything after 10 to 15 miles plus I could feel my toes getting a little banged up by the front of the toe box. The blue 8.5s are perfect and were on super sale! I like the pink color scheme better than the blue but I'm not being too picky. For the price, my trap is staying shut on the dizzying color pattern.

The good:

-lightweight 8.2 oz

-The tread is aggressive enough to perform great on the trail without being too knobby. 

-The rock plate in the sole is awesome. I have ran on real technical rocky trails and had no issues with cramping, bruising, or uncomfortableness.

-The sole allows you to "feel" the trail completely but without causing discomfort. Rocks feel like lumps, sticks feel like bumps, but nothing actually digs sharp up into your foot. I like this feeling

-The minimalist 4mm heel drop is amazing and has greatly improved my turnover rate in my stride. I never was much of a heel striker but now I notice I am even more on my forefoot than I was before. This also affects my hill climbs and the strength of my calves/hamstrings. 

-The fabric on the upper is very breathable and I find my feet don't sweat as much in them. *I haven't run in any inclement weather so can't remark on this factor. 

-The toe box is sturdy enough, I haven't slammed my toes on any rocks (rare for me) but so far they seem well protected. Some of the other minimalist shoes have had severe issues with toe protection. 

-The back cups the heel perfectly without any extra movement or rubbing. No sloshing around in this shoe.

-I like that although they are following the trendy fashion of bright colors, they have kept with some normal colors for those that don't wish to be "cool". I can't stand many of the flashy neon colors a lot of the shoe companies have adopted. I'm all for a little bling but looking like a toddler armed with a highlighter attacked my feet is out of bounds.

The bad:

- The laces are already starting to fray and I really wish they would switch to a quick lace system like Salomon. *sigh* oh well. I am going to try those after market quick laces that I used for my tri-shoes. 

-The tongue bunches up a tiny tiny bit. Just enough for me to notice but it hasn't yet caused any issues.  

- I can see, at least with this version, how the fabric may not last through too much abuse. However, with the drastically reduced price, replacing them won't send me into episodes of financial chest pain.

The ugly:

Not a thing to be found. 

I can't wait to try out the Peregrine 2 version in which they altered the upper fabric. I'd be interested in how they performed and breathed. The Hoogster mentioned I might be interested in the Kinvaras and see they are coming out with a Kinvara 3 version. I might have to pick up a pair to wear on the treadmill and rare bike trail/road run. As for the Peregrines, I think these might be featured in my TransRockies race if I can put enough miles in them from now til August to develop my muscles enough to prevent injury!

Overall: 

Really Salomon, it's me not you. Wait, no it's definitely you. Okay I'll compromise to say it's a little bit of both of us. So long sweet Salomon and your overpriced fancy pants shoes with additionally overpriced inserts! You have served me well in many amazing races but it's time to try new things. I now have a new love named Saucony which are much much lower maintenance (no inserts!) and feel oh so perfect on my tootsies. 

Sauconys give me happy feet!

Maxwell Falls

Yesterday I headed out for a late hike/run with the pup to Maxwell Falls in Evergreen. Oh how I love the town of Evergreen! The area is so lush with cool little shops and trails galore. Great place to be.

The other day we made it out to Gudy Gaskill for three hours. It was such a beautiful day to run and I slightly over did with the new shoes and pushing hard on the uphills. With the low heel drop my calves paid the price. The back of my legs were incredibly tight from calf (my gastrocnemius...I loved this word second to my absolute favorite sternocleidomastoid in A&P. Gastrocnemius means "stomach of the leg") to lower back, no lie. My left calf was so tight I couldn't walk without a slight limp and it felt like a rubber band about to snap. After a day of stretching and massage (thank you honey, although I think you enjoyed making me howl in pain a little too much) I ventured out to Maxwell Falls with plans to go slow and mostly hike with "just a little running".

This intersection befuddles me. I know where the straight and back arrow go but what the heck are the others? One day, when I have more time, I am just going to have to check out all those extra trails. Then maybe I'll come back to this marker and make a more detailed signage.

The trail is very dog friendly as it runs along a creek leading to the falls. There are plenty spots for pups to wade and drink. 

On one web link for this trail there was great discussion (from both sides) about whether pups are allowed off-leash or not. It's amazing to me how many people can be so harshly anti-dog and so black & white about the whole thing, it's downright rude like "how dare you let your mutt come near the outdoors!". Then again I can kind of see their point at times when I personally observe some really asshole-ish owners who let their poorly behaved off-leash dog menace people and defecate in the middle of the trail without picking it up. There's this park by our house where I take Argos when I can't run him. We walk or run loops on the bike path that surrounds the little park. It amazes and disgusts me how many dog owners let their pooches take craps on the sidewalk and just leave it there! And it's not just a little pile of poo either, it's as if the dogs are all butt scooting poop-walkers leaving their waste in a trail along the concrete. What the hell people?!?

Ah poo, I digress...

Back to Maxwell Falls.

This trail has one hell of a gorgeous overlook if you take the first right turn after crossing the wooden bridge. I cannot recall the name of the trail...something "loop" but take it if you want a little longer hike.

The trail this way, once it gets to the big looming boulders, tends to suddenly fade. There aren't any cairns to guide you. I am not usually directionally challenged, but have lost the trail on now two occasions only to meet up with it eventually and find my way. Just a warning.

I went straight after the bridge right to the falls on the way up and then went the "loop" way on the way back. First, after I viewed the not-so-giant falls (more of a trickle) I continued going straight which led me to the upper parking lot. I hadn't ever gone this way and wanted to see where it led to. From the falls it is only about 0.20 miles to the upper parking lot. It is approximately 2 miles to the falls from the lower parking lot. 

From the upper parking lot I then continued up onto the loop trail. Total was only about 5.5 or 6 miles (I forget) and I moved at a great clip. The legs screamed at me at first and I felt a tight ouch in the deep buttocks/lower back area but eventually things started to loosen up and feel great. I feel quite happy with my running lately and how the new shoes are working for me.

Finished the day with a stop at Da Kind soups. Holy hell this place, although pricey, is so worth it. Soups are out of this world as well as their sandwiches. 

Argos is thinking, "just a little bit closer, just a little closer, and I can sneak a kiss!"

This past week my good friend Kadence did a school presentation on Guard/Attack Dogs and asked if Argos would be part of it. He had a great time, behaved well, and was hard-core flash mobbed at the end of the presentation. As soon as the question & answer session finished one kid raised his hand and asked, "can I pet the dog?" With the teachers' permission, I un-clipped his leash and Argos went to the kid. Immediately he was swarmed by little people to the point I could barely see just a reddish tan ear poking up from the crowd. It was hilarious. 

What this picture doesn't show is the few seconds after it was taken Kadence got right in range for a big wet one perfectly placed.

What's Been Going On

After suffering a serious case of colon cleanse a la Norovirus I can honestly say I have absolutely no desire to ever purposely expose my gut to such horrors. My body purged itself from top to bottom for almost two days and it took another three to restart my appetite and return to semi-normal bathroom behaviors. I hear others speak of a "herbal colon cleanse detoxification" and all I can think is "what the f*** hell?!"

On the positive side, our house has never been so clean after the mad-sterilization I performed with bleach products.

TransRockies Race is quickly peering around the corner and I feel a little panicky about not being fully in shape. To help persuade my body into getting in gear, I have signed up for the Golden Gate Dirty Thirty. This is the monster that shamed me two years ago with my very first DNF. I am anxious about it but also headstrong about tackling and finishing it.

In a few months I will be heading off to Cowboy's hometown to visit his 'ol stomping grounds. I've met most of his family (LOVE THEM) and now will get to see his childhood house/town as well as a few extended relatives. It'll be exciting and interesting. He has been making a list of all these great places that we must go eat at, so to compromise I asked him to plan out a few running courses to keep me fit. They'll be all road and bike trail and probably loops (ick) but I'll definitely take what I can get. I also tend to get a little nervous around company so providing a good outlet like running will keep the butterflies and sweating hopefully to a minimum.

An extremely funny thought came to my mind while thinking of this future trip...

While visiting ex-boyfriend's families etc. I would always sleep in a separate bedroom so as to be respectful of the parents. It's something my parents always engrained in us kids- be respectful. When talking to Cowboy about staying at his parents' house I suddenly (and without thinking) asked, "Where will we be sleeping?"
"We'll sleep in my old room," he said matter-of-factly.
I felt a drop of uneasiness for a split second, worried that might upset his parents, then exclaimed, "Oh that would be okay! We're married!"
Cowboy, overcome with a fit of laughter at my ditzy- ness put my face in both his hands and said, "Yes, honey. Yes we are."

Go ahead and laugh at me...it's ok.