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Preview: Comments on A Trail Runner's Blog: Sun and surf at the Miwok 100k

Comments on A Trail Runner's Blog: Sun and surf at the Miwok 100k





Updated: 2017-11-21T23:25:34.353-08:00

 



Great report. I just got through the lottery, so ...

2009-01-11T21:03:00.000-08:00

Great report. I just got through the lottery, so I know I'm finally in this year. Very excited.

Thanks for sharing and I hope to see you out on the trails.



My 8yro son is using information from your blog ab...

2008-01-13T10:13:00.000-08:00

My 8yro son is using information from your blog about the MiWok to do his project for school about them. Thank you! JoAnn



Rock and Roll Scott! That is awesome. Glad you had...

2007-05-06T14:45:00.000-07:00

Rock and Roll Scott! That is awesome. Glad you had fun in "my backyard", I love those trails so very much. Actually I saw some of your pink flags out on my run today. Glad you had such an awesome time. I am planning on being there next year if the 100k national championships don't interfer like this year and assuming I can get in!

Good on you! Congrats!



Hey, I saw you smile before the turn-around, but d...

2006-05-14T15:05:00.000-07:00

Hey, I saw you smile before the turn-around, but didn't get a chance to say hi! Bummer, I promised:)



Hi Scott- You can take all the picture's you want...

2006-05-13T19:13:00.000-07:00

Hi Scott- You can take all the picture's you want of my tats Sunday. I may be a little out of it after running 100 miles. Just come up to me after you finish.
Have fun on my trail! I call it my trail because I train out on the Ohlone trail everyday, and I think I've log more miles on that trail then any other trail runner.
Hey good luck on the 50k and enjoy the trail.
Catra



Scott,just a quick thanks to the follow-up on the ...

2006-05-13T15:59:00.000-07:00

Scott,
just a quick thanks to the follow-up on the questions - very informative!

Cheers,
Mick (UK)



Scott,I am an admirer of your blog and it was grea...

2006-05-12T12:49:00.000-07:00

Scott,
I am an admirer of your blog and it was great to see you coming back from the turn-around at Miwok doing so well. If it is alright with you, I have linked your site from mine, so that my family and friends and running buddies can see the amazing info, resources and interviews your assembling on your site.

Keep up the great work and happy trails.

-Robert Saraniero
The Mule



Great feedback, guys, thanks. I tell you what - I ...

2006-05-12T09:42:00.000-07:00

Great feedback, guys, thanks. I tell you what - I will do a blog entry with all the info and things I've tried about recovery, and link back to the interviews of others who have mentioned a few tricks too. I may have a lot of work to do on running, but I have recovery down PAT. ;-) But to be honest, I have yet to be able to make it down the stairs without the handrail the day after a race. William Emerson I am not.

Here's where you can order Hammer Tissue Rejuvenator. I think it's a pretty good mix of recovery supplements. I've tried many of the ingredients seperately too - the ones that I've felt help the most are Glucosamine Sulfate (makes your joints feel better) and the enzyme blend (flushes out excess lactic acid, protein, etc.). I take four daily when recovering, or after a long run.

I swiped some TRMA enzymes from my wife too, and found them to aid day 1 and 2 recovery by about 5-15%. It depends on how "beat up" you are. If you have bruising or have taken a fall, I feel it really helps. But the effect is minimal if you're just muscle-sore. TRMA goes after the excess protein in your system that can slow recovery. You can buy it here.

Thanks again for leaving feedback. That's how I know what to write next!

Happy recovery, all...

SD

PS - Catra, let me get some pics of your tats at Ohlone! They are way cool.



Hi Scott-Nice meeting you as you pasted by. We had...

2006-05-12T09:09:00.000-07:00

Hi Scott-

Nice meeting you as you pasted by. We had a beautiful day on a beautiful trail.
Hey looks like I will see you at the Ohlone 50k. I will be running my annual solo 100 mile run. I will start Saturday at 5am, and finish hopefully 33 hours later, on Sunday. I should already be done when the 50k runners come in. I will hang out and cheer you guys on like I do every year.
Cheers,
Catra



Scott, I also want to thank you for the info about...

2006-05-11T20:40:00.000-07:00

Scott, I also want to thank you for the info about recovery. After reading your comment and the interviews you did with other ultra-runners, it looks like cross-training is the key to maintaining fitness while recovering. Do you feel that the Tissue Rejuvenators help? If so, do you have any links to a store that sell them?

Thanks in advance,

Chikara



Thanks, Scott- that totally helps. That is the kin...

2006-05-11T18:13:00.000-07:00

Thanks, Scott- that totally helps. That is the kind of information that us ultrarunners need to hear! I didn't know if you walked at all during races, and I wondered if you started running the next day...guess you are human just like us!
:>



Kate & "AnonyMick" - Happy to share details. I wal...

2006-05-11T13:06:00.000-07:00

Kate & "AnonyMick" -

Happy to share details. I walked about 30% of the course - basically any uphill that was a 9 degree incline or more. I ran the flats and downhill.

I spent 2-3 minutes at each aid station, with an extra 2 minutes to get into my drop bag at Pan Toll. The volunteers would refill water bottles, and I would eat and load food into my fanny pack. I tried to eat 2-3 PB&J squares, 1/2 a boiled potato, and some m&m's at each stop. Sometimes something else looked good (like Pringles!) so I just went for it. Aside from the food breaks, I took 5 minutes twice to retie my shoes (once tighter for a long downhill, once looser due to swollen feet) and a few pee breaks.

Regarding recovery, I wasn't moving much the day after the race (per usual). I take it easy for 3-4 days after every ultra, but listen closely to my body in case I need a few more days. This week my muscles calmed down after 3 days, but my tendons are still sore and my heart rate is still a tad too high, so I'm going to rest more.

Here's my recovery routine:

Right after the race - walk for 3-4 minutes to cool down, put on warm clothes, then immediately eat as much food as you can stomach. Replenishing glycogen immediately after a race can help a lot. I have had success with a short ice bath too, but only if the weather is nice and you won't freeze your n*ts off.

Later that night - Take a short walk or pedal on the bike for 10 minutes before going to bed. Take an Epson salt bath (2 cups of Epson salt), and slowly massage your legs while in the bath. This helps break up the lactic acid and pull it into the bloodstream. Lastly, I take some TRMA enzymes (also found in Hammer's Tissue Rejuvenator) to speed recovery. Drink 2 cups of water before going to bed.

Next day - be super lazy, and keep my feet out of shoes as much as possible. I'll walk a bit here and there, but usually just go see a movie, play with the dog, and work on the blog. I do take more enzymes, as well as Aleve.

Two days later - light swimming (30-40 min), doing all strokes but breaststroke. I will squeeze in a little bit of underwater running. No running outside the pool. I go off the Aleve to get a better sense of how my body feels.

Three days later - light workout on the elliptical trainer or bike (30 min); no sweating, just easy motion. No Aleve, go off the enzymes.

Four days later - if I finally got a full nights sleep and my heart rate is okay, I might jog 3-4 miles. Otherwise, back to the pool.

Five days later - 5-6 mile run.

Six-seven days later - I'm usually back to the normal workout, easing into my hard/long workouts over 1 week.

So, lots of rest and not much running. I like to race a lot, so I have high fear of not recovering and messing up my season. If there's any question about readiness, I take a day off or in the pool.

I hope that helps!

SD



Just the questions I had, too, anonymous-"t also s...

2006-05-10T17:06:00.000-07:00

Just the questions I had, too, anonymous-
"t also sounds like it was just a 'long' walk in the park for you - I'd be interested to know how much of the way you approximately walked versus actually running given all the hills.

How much time did you on average spend at the aid stations? Do you take a break to rest or just stay long enough to sort yourself out and stock up on food/drink?

Ok just one more but I promise it's the final question...Any complaints from your leg the day after the race?...ok a quick one...taking any runnig rest for a few days?" Please answer.
I have doen ultras, and am more mid- pack, towards the end, and yes, I walk (I am 53, too) and my legs are sore the next day...would love to know about you, Scott-



What a compelling account of an incredible race! I...

2006-05-10T14:44:00.000-07:00

What a compelling account of an incredible race! I just found your blog while surfing at work (I'm the content director for a new Website called thisnext.com that won't launch until August) and feel fortunate to be able to accompany you over the 50-grueling-kilometer race. Although, you make it sound suspiciously easy, which I resent. Anyway, good work on your blog. Your mix of content is really cool and seems like a great resource for passionate runners.



Hi Scott,excellent report again! Sounds and looks ...

2006-05-10T14:33:00.000-07:00

Hi Scott,

excellent report again! Sounds and looks like a super location for a race.

It also sounds like it was just a 'long' walk in the park for you - I'd be interested to know how much of the way you approximately walked versus actually running given all the hills.

How much time did you on average spend at the aid stations? Do you take a break to rest or just stay long enough to sort yourself out and stock up on food/drink?

Ok just one more but I promise it's the final question...Any complaints from your leg the day after the race?...ok a quick one...taking any runnig rest for a few days?

Thanks for any answers in advance!

Regards,
Mick (UK)



great report..The pics were amazing...You must hav...

2006-05-10T03:06:00.000-07:00

great report..The pics were amazing...You must have had some fun..:)



Definitely do Miwok! I would recommend signing up ...

2006-05-09T19:13:00.000-07:00

Definitely do Miwok! I would recommend signing up early too, since it tends to sell out.

Rick Gaston! 10:47...looks like you cranked through to the finish. Nice work! Thanks for stopping by.

Chris - Believe it or not, I didn't get a single blister! The Injinji tsoks continue to miraculously save my toes. My feet did swell however, which was a new experience. Nothing a little loosening of the shoelaces couldn't remedy.

SD



So, did you have to use the ZombieRunner foot kits...

2006-05-09T18:38:00.000-07:00

So, did you have to use the ZombieRunner foot kits? I bet your feet were pretty beat up after all that climbing.

Chris



what a great race report. I hope to do Miwok somet...

2006-05-09T12:19:00.000-07:00

what a great race report. I hope to do Miwok sometime in the next few years.



Scott. It was great meeting you at the Pantoll aid...

2006-05-09T11:47:00.000-07:00

Scott. It was great meeting you at the Pantoll aid station on the way back to the finish and again at the finish. My name is Rick, dude wearing the GGTC Triathlon shirt with a pacer. You are as cool in person as you are in your blog. Congratulations on your finish.

By the way, amazing pictures. I brought my camera but some of my shots were blurry or blown out by the sunlight.



Awesome race report, Scott. I think that's one of...

2006-05-09T09:54:00.000-07:00

Awesome race report, Scott. I think that's one of the most beautiful areas in California for running. Sounds like you had a wonderful day. Great work.