First Trip Up Humphreys in 2011

I enjoyed my first trip up Mt. Humphreys in 2011 a couple days ago. I had a easy AND foot pain free week of running leading up to it so it seemed reasonable to go for it as long as I walked most of the up hill and then lightly jogged the down hill.

In the end everything turned out way better than I could have hoped for. My foot felt good the whole way, I was able to jog a fair bit more than I thought I would on the way up and the way back down was super enjoyable, easy going, jogging with no pain. Really, really positive effort.

Better yet, I felt great afterwards. I wasn't tired, sore or any of that and I turned in a, reasonable for the effort, time of 3 hours on the dot, car to car. Not fast by any measure but great to come in at that time and not feel tired at all... maybe the mountain biking is keeping my legs under me after all. Hopefully, this is a good step toward more running in the coming weeks.

(Summit shot! It was pretty darn windy up there but super awesome and beautiful as always!)

Here's my rant for the day...

I was a bit annoyed when I was driving up Snow Bowl Road and found that a super popular and well established mountain bike trail (that I also use to run at times) was wrecked (covered in trees, rocks, dirt, etc.) and had a forest service sign on it detailing why. I guess the forest service, in the Flagstaff area, is starting to get hard core with mountain bikers making trails and is in full force closing trails that they don't like. Bummer for everyone recreating on them...

BUT, at the same time, the forest service is allowing the local ski area (Snow Bowl)...yes, we have a ski area, to rip up the forest to put in miles of pipes for making snow and make new lifts high up on the mountain which creates an extreme amount of impact on the mountain compared to a few trails used by mountain bikers, hikers and runners.

The real kicker for me is that Snow Bowl doesn't even have rights to use water yet. The Reservation and the City of Flagstaff have both voted against giving water to Snow Bowl. As it stands right now, Snow Bowl has no idea how it will get water to put into the pipes that are being put into the ground as we speak.

This all seems so ridiculous to me. So it's o.k., as far as the forest service is concerned, for Snow Bowl to dig up the forest for pipes and lifts with no plan on how to get water because no one wants to give the water to them locally (note: they are still trying to beat down the local community by trying to make it happen in courts). At the same time, the forest service is spending tax dollars to decommission mountain bike trails that are used and loved by the local outdoor community. Pretty crazy in my book... To bad mountain bikers, hikers and runners don't have the same $$$ backing them as ski areas. Sad.

If it isn't clear... I do not support Snow Bowl. I think they are lame and after seeing the closed trail my opinion of the Forest Service isn't too high right now either.

O.k...rant finished. Now back to thinking about my blissful day on Humphreys...mmmmmmm.

(Decommissioned trail!)

(Worth reading...laying the smack down on mountain bikers!)

(Snow Bowl pipeline project in progress.)

To finish on a positive note, here is a clip of Kilian Jornet running the last mile to win the Western States 100 mile run Saturday. Man he killed it. Very inspiring.

Running Log

Last Week:

Thursday- 4.5 miles on mesa

Friday- 9 miles on Mt. Humphreys Trail

Saturday- 0 miles

Total miles for last week: 21 miles and 4,500 feet of elevation gain

This week:

Sunday: 4.5 miles on mesa

Monday: 4.5 miles on mesa

100 miler on less than 50 miles a week...and more

Looks like, as my foot continues to try to recover, there is a very real possibility that I may not get any 50+ mile weeks or good, long runs in leading up to Leadville. This stresses me out a bit as I have been trained to think that I need to be putting in 70-100 mile weeks for a chunk of time in the months prior to the big day.

Well, this guy proves that it is possible to not only finish a 100 miler but finish strong with less than 50 miles a week. Maybe there is still hope to put in a good effort...

I am trying to get out and mountain bike, when I can, to try to hold onto some kind of fitness. I'm not sure how much it helps but it is better than sitting on my ass. Besides, I am getting to explore some trails that are a bit further 'out there' then what I can usually reach on an average running day.

A highlight ride last week was a 3 hour ride that was all on dirt and single track. I was lucky enough to explore the newly completed section of the AZ Trail that is between the Dry Lake Hills and The Peaks during the ride. This ride was super beautiful and fun and I finally got a good work out in. Probably, the first time I've been really worked in about a month.

I have also been trying to do some laps on the bike on the road up Mars Hill to keep the legs remembering how to climb. I do these rides standing up and in high gears to try and work some of the similar muscle groups as running and power hiking up hills. I'm not sure if this logic is sound but it seems to make sense so I think I'll stay with it.

I've gotten in some good (rock) climbing in the last week too with a couple days up at The Peaks. Primo conditions up there and the Aspens, ferns and flowers are going off. Beautiful place to climb (although, it makes me long for running up there...).

I did try a few runs this week after 11 straight days off from running. Both were under 5 miles and felt good but I am super paranoid and scared that my foot will start hurting at any time during a run so haven't run the last few days again to ease back into it. Crossing my fingers that all will go well this time with putting the miles back on (gotta remember to go slow with it...) .

To finish... I really, really enjoyed a recent video about the amazing ultra runner Geoff Roes (posted below for your viewing pleasure). His connection with running and wild places is one that I thoroughly agree with. I really feel that same pull to use running as a vehicle to explore my natural surroundings and find a deeper connection and appreciation for it.

With my foot hurting and not getting to run in some of my favorite wild places right now I am reminded how lucky I have been to be able to so intimately experience the wild places around Flagstaff and beyond.

Hopefully, I will be able to get back out there soon and deepen that connection... but, in the mean time I will try and rest, recover and prepare for that special day where every thing clicks again and I find myself floating down some dreamy single track on some mountain ridge or canyon bottom. Oooh... that sounds good.

Going to Washington State with Susan in less than a week to play and visit family for a couple weeks in the Bellingham area. Can't wait...ROAD TRIP!!!

Running Log

Last Week:

0 miles

This Week:

Sunday-4.5 miles (on the mesa)

Monday-3 miles (on the mesa)

Tuesday-0 miles (hill work on the bike)

Wednesday-0 miles

Heli-Rescued Trail Runner

I seem to be reading a lot about runners getting injuries these days... Today I was reading Gary Robbins blog and he actually had to be rescued with a helicopter after breaking his foot on a run! I think he has risen to the top of my 'worst injury story' list for 2011 (barely squeaking past Anton's story). Check out his video of the actual injury and rescue below (it's worth watching to the end!)

Injuries are so cool right now...

Is it just that we are all pushing harder with the summer season upon us or is it just plain bad luck? It could be one, the other or both... all I know is that I checked my favorite blogs after being gone for a few days swimming, canoeing and camping with Susan and friends at Blue Ridge Reservoir (yes, we had tons of fun!) and injuries from running were all I seemed to be reading about.

Anton Krupicka wrecked his knee running...

My mom tweaked her calf running...

and... my wife, Susan, has a bit of a tweak in her foot (mystery reason...) and friend and coworker, Jeff Snyder, messed up his left foot falling off a boulder problem.

Bummer! I especially feel for everyone as I am still waging a battle with my own tweaked foot.

As of today, my foot is still resting (7 days without running as of today) but I am hoping to test it again with some super easy runs in the next few days. I have my fingers crossed for the foot to respond well as I try to get some miles going again (for the second time in three weeks)... and I have my fingers crossed with big time positive thoughts for everyone else I know or read about that have jacked themselves up lately. Here's to some speedy recoveries!!!

On a positive note... looks like people are running the loop on the San Francisco Peaks. The season is on for running on the mountain! Just got to get the foot happy...

Positive thoughts!!!!

Back to not running...but riding the bike and climbing

The tweaked left foot was good for a few days of light running, which built my confidence, and then on the third day of running I decided to test it on a longer, 11 mile, run which then bulldozed it.

The first half of the run I felt great. Then, about 6 miles into the run my foot started to hurt ever so faintly again. I started to worry a bit that my foot was going to start hurting bad again and then, as if on cue, I stepped on a pointy rock right in the injury spot of my left foot and I was right back to square one again. My foot started hurting really bad and I hobbled for the next mile or so wondering if I would need to walk the last few miles to the car with my tail between my legs. Luckily, the pain eased a little and I was able to jog all the way back with minimal hobbling but the damage was done. My foot was hurting again. Obviously, I didn't rest it enough...

Typical issue for me (and almost everyone I know that is intensely active) that I don't rest enough and let injuries recover properly. It's so hard when my body wants to go, go, go but this little pesky tweak in my foot is holding me back. I mean, it's just this little part of my foot... but, just like climbing and getting a finger injury, it doesn't matter the size of the injured part of your body. If that part of the body is a crucial part of the body mechanics for the desired exercise then your sh-t out of luck until it recovers.

Well, I am determined to get my foot better so it's mountain biking and climbing for another week or so... just try to stay fit with the bike, ice, rest and all that and get some pitches in climbing to stay distracted. Tough though... legs want to run...big time.

This foot pain fiasco has had me questioning my minimalist approach to running. For the last few years I have been only running in New Balance 100's and 101's and I have loved it. But...I have noticed that this year my feet have taken a greater beating than last year as I am running a bit more miles. I'm questioning if the greater miles on the rugged trails around Flagstaff have been too much for the protection that my current shoes offer. Even though I love running in minimalist shoes I am realizing that I may need to cut back on their use a bit to save my feet.

So, I made a injury induced quick decision and purchased a pair of Brooks Cascadia 6 running shoes to get some cushion under my feet. I feel, at this moment, that once I get running again I am going to try and run in a more cushioned shoe for a while and then continue to go with cushion to run my bigger miles and rougher trails. I would then transition back into minimalist shoes like the 101's when I feel my feet can handle it and maybe only use them for shorter runs... Again, this is my current, injury induced, thoughts on the matter...we will see how this all changes with (fingers crossed) a recovered foot and more miles in the future.

On the climbing front, Susan and I met up our friend Dean and had a sweet afternoon of climbing at The Peaks. It's always good up there...super beautiful. I've said this before but I'm amazed at how much energy I have climbing now that I'm not running much.

Headed back up to The Peaks again tomorrow for some more climbing...

Running Log

Tuesday: 5 miles in am + 5 miles in pm (both on mesa, foot felt great) = 10 miles

Wednesday: 11 miles (on Dry Lake Hills, foot went to crap)

Thursday: 0 miles (rode the mountain bike)

Friday: 0 miles (rode the mountain bike)

Saturday: 0 miles (climbed at The Peaks)

Week Total: 27.5 miles running with 2,000 feet of elevation gain

Good day at Jack's... and running again?

Susan and I got in a great day of climbing at Jack's Canyon on Sunday. We did almost 10 pitches in about 4 hours, hung out with good friends and enjoyed some warm sunny weather. This was the first day in quite a while where I felt antsy to climb the whole time and just kept tying in and cranking up routes with minimal rest. I actually felt pretty darn strong. Amazing what a week of no running will do for my energy levels!

On the running front... After a week of no running, I went for a run up on the mesa with Susan this morning and felt pretty good. No pain in the left foot. I most definitely didn't push it at all and showed some good self restraint. What a relief that my foot felt better. I'm not out of the woods quite yet as it will be interesting to see how it responds as I try to run more miles this week. Good start to the week though! Felt really good to run again.

Since I wasn't running, I mountain biked a few times last week to keep my legs moving and work the lungs a bit. Still not as fun as running for me but still had a pretty good time (although, I suck pretty bad at it, having had to walk my bike through some sections of the Schultz Creek Trail...I think I could almost run it as fast as I biked it...pretty lame riding. Still learning I guess...and who cares anyway!). It was a great way to get tired and keep my mind off of the hurt foot so mission accomplished on that...

Running Log

Last Week Total:

12 miles (all on one day with a few hundred feet of elevation gain)

This week:

Sunday- 0 miles

Monday- 6.5 miles (5 miles on mesa + 1.5 miles work (foot felt good, one step at a time...)

Trail Running in Sedona

Click here to see large version of map

Even though it's a bit out of season now (getting hot down there...), I'm posting a list of my favorite trail runs down in Sedona. I seem to have had a few email requests lately for my 'best of' list of Sedona trails and this is what I have come up with in response. Figured I'd get it up on the blog to make it a bit easier for people to find some classic Sedona trail running when searching the web...well, classic in my book anyway. All this stuff is subjective, of course. There are a lot of great trails down there! Hope this helps some folks and let me know if you have further questions or comments on any of this stuff. Already thinking about running down there again next winter...

My Top 8 Favorite Trail Runs in Sedona

1. Hot Loop/Jackass Canyon Loop starting at Jackass Canyon TH or Woods Canyon TH
Awesome back country loop that doesn't get a lot of traffic. Can be hard to find the trail without detailed directions in your pocket. Go early as this is a hot one.
From Jackass Canyon TH: 16.7 miles round trip
From Woods Canyon TH: 22.7 miles round trip

2. Brins Mess/ Secret Canyon Loop Link Up
Start at either Midgely Bridge (Jim Thompson Trail TH) (longer) or Brins Mesa TH (shorter) and go Jim Thompson, Brins Mesa, FR 152, Dry Creek, Bear Sign, David Miller, Secret and then back down FR 152 to Brins Mesa and back. Awesome views of all of Sedona and all the different vegetation types. Good stuff.
From Midgely Bridge (Jim Thompson TH): 21.8 miles round trip
From Brins Mesa TH: 15.8 miles round trip

3. Loy Canyon Trail to the end of Secret Mountain Trail
This trail is in one of my favorite canyons in sedona and goes from true low land sandstone desert to ponderosa pine forest high country and back. Cliff dwelling ruins are in the cliffs along the trail if you look for them. Pretty cool. Off the beaten path but good trail.
15.4 miles round trip

4. West Fork
This is the coolest canyon in Sedona. Well, it's actually in Oak Creek Canyon just north of Sedona. Makes you feel like your in Zion and there is a creek flowing the whole length of the canyon to dip into if it is warm. Spectacular!!!
6.6 miles round trip unless you want to wade and bushwhack further up canyon

5. Broken Arrow to Cathedral
Park at Broke Arrow TH. Follow, Broken Arrow, Little Horse, Bell Rock Pathway, HT, Templeton, Baldwin loop and back to Templeton and back the way you came. Really good trails for running. Some cool slick rock, a creek, amazing open views and rolling terrain. Classic Sedona.
16.3 round trip

6. Girder Trail Loop
Start at Girder Trail TH and link into a bunch of trails that all loop on each other in super open desert and shallow canyons. My favorite loop of this bunch is to start at Girder Trail TH and go Girder Trail, AZ Cypress, OK, Dawa, Cockscomb, Rupp and back again on Girder. Sometimes water is flowing sometimes dry in the canyons. Great views and fast trails.
Loop described is 10.2 miles round trip

7. Airport Loop and trails to the west
Start at Airport Loop TH and do the loop to do the short bit and then link into some really good loops to the west to add miles. My favorite link up is start at Airport Loop TH and do Airport Loop counter clockwise to Bandit Trail, Old Post Trail to past the first junction with Carroll Canyon and then at second junction with Carroll Canyon and follow it back to Ridge Trail and Bandit back to Airport Loop and finish the rest of the Airport Loop back to car. I love these trails even though they are right in the middle of the city...but you wouldn't know it! Great views!! and again...amazing trails.
7.3 miles round trip but more can be added by linking into some other trails out by Carroll Canyon

8. Boynton Canyon
Great trail and spectacular place to be in the back of the canyon where the trail ends. Worth it on an easy day or whatever.
6 miles round trip (after getting back to the car run over Deadman Pass Trail and run up another rad canyon, long canyon, to add another 8.2 mile out and back if you feel up for it)

Where to start...

The last week has been super busy! Lots of work, running, stressing about my foot, going to Santa Fe and El Rito with Susan for the three day weekend and having a blast climbing and then back to work and testing running on my tweaked left foot... not bad busy (except stressing about my foot...), just action packed fun busy!

Here's a little bit of a break down...

Last Thursday: I ran an 'out and back' on the AZ Trail on the east side of Flagstaff (a stretch I have not been on before) starting at Hwy 89 near Townsend/Winona Rd and turning around at the Walnut Canyon Rd crossing for about 18 total miles. Really enjoyable run on great single track with wide open rolling terrain in Junipers for most of the run and great views of the Peaks and Mt. Elden to the west.

The only down side of the run was that my left foot started hurting underneath the outside edge. It hurt bad enough after mile 15 to stop, rest and massage it for about 5 minutes. The pain got a little better but still quite noticeable for the last few miles of the run. Wasn't sure if I strained it from over training, hitting a rock on the trail or what.

Last Friday: No running to rest the foot. Iced it and did some massage hoping it would recover quickly.

Last Saturday: Traveled with Susan to Santa Fe to visit a friend then go to climb at one of our favorite crags, El Rito, for a couple days. Foot was feeling better so I snuck in a 10 mile run up Atalaya Peak and Picacho Peak on the Dale Ball Trails while Susan was hanging out with her friend in Santa Fe.

Awesome run on excellent trails (their version of our Dry Lake Hills and Mt. Elden Trail System but way better marked with maps and mileage. Very runner friendly!). I caught the sunset as I ran up the steep trail to Atalaya Peak and ran the rest by headlamp with the city lights way below and twinkling stars way above continuing the light show. Amazingly, no foot pain and none after the run. Not even a hint of pain.

Sunday and Monday: Climbed and camped at El Rito with Susan. We had a really good time, yet again, climbing there. That place is just steep, jug hauling fun. Tons of 10's, 11's and 12's to get on and every single one of them a blast to climb. Susan and I haven't been on a climbing trip for a while where the weather, camping, climbing and everything else was all just perfect. Usually, there is something to deal with on a climbing trip (even if it's minor...) like bunk camping, crappy weather, climbing not being as good as we would like or the dreaded epic car problem... not this time.

What a great few days of climbing bliss with my wife...AWESOME! These are the trips you cherish.

It almost didn't happen. We had a bit of a hard time deciding if we would leave town for the three day weekend as we almost stayed to hang out, play around Flagstaff and do house chores but I'm glad we made it work. It's always good to get out of town and have an adventure if we can squeeze it in. Good stuff.

Still no foot pain...

Tuesday: Back to the real world...ran 5 mile on mesa in morning. Felt good so went with three 1 mile tempo runs without the watch. On the last mile my left foot started hurting again. Poop.

Later in the day, I added 2 more miles doing work stuff and then 5 more easy miles on mesa. Foot continued to hurt mildly but just enough to keep worrying about it. Looks like I'm going to have to be more serious about getting over this foot pain thing.

Wednesday: No running. Resting, icing, massaging left foot. I looked into what may be causing my foot pain and it could be all over the place... could be tendon, bone or muscle related. I'm still hoping it's just a small over training or hitting a rock tweak that will go away quickly with a little rest from the pounding of bigger miles and running hard.

My plan as of today...I think I'm going to go with not running much or at all this week, tape up when I do run to support the foot, keep icing and massage going and cross train with riding my bike to keep active. Hopefully, in a week or so I may be able to run a bit more and get the miles up there again to train seriously. I am in the thick of the best training time for Leadville and need to be on it but, of course, if I do more damage to my foot then I may not even make it to the starting line...

Couldn't end this post without congratulating some locals on some super fast times and a new FKT on the Single Crossing of the Grand Canyon. Nice work!!!

Running Log

Total Miles Last Week: 63 miles with 4,400 feet of elevation gain

This Week:

Sunday: 0 miles

Monday: 0 miles

Tuesday: 12 miles (5 on mesa TEMPO 3x1 mile in am+ 2 work errands + 5 easy on mesa in pm)

Wednesday: 0 miles