Snow is not just for skiers

Geoff Rose 2009 & 2010 "Ultrarunner of the Year" is putting four running camps for 2015, February 20-26; June 21-27; August 1-7; August 10-16. 
More information on the link below. 
I also put together a video of friends and I on top of snowy ridges, enjoy!

http://akultracamp.blogspot.com

https://www.youtube.com/watch?v=LHLfOzccaJ4

We run far Alaskan's!

I had the chance to talk with Jessica a writer from I run far about our amazing state and it's five amazing ultra races!  Dispite my scatter thoughts and rambling she really captured The Alaska /Yukon Slam experience.

http://www.irunfar.com/2014/11/werunfar-profile-houston-laws.html

Post Resurrection 100

The first 42 miles was uneventful. Little windy with wonderful overcast skies average 55 f. After running 24 miles I reached the first volunteer who had chocolate and water. Taking her offer I grabbed a couple Dove chocolates for later and dug out my first sweet potato of the race. I sat, ate and talked for a couple minutes. I said thank you for her help and that the chocolates will come in handy in the next 18 miles.

At 22 mile turn around I took 30 mins to take off my shoes sit and eat. I ate my second sweet potato it was delicious! 

I left the 42 mile turn around at 11p. Put on my head lamp to prepare for the 6 hour run in the dark, 18 miles back to the chocolate lady.

I ran the trail at night seeing no one in front or behind me for hours I knew I was on the right course but something stopped me in my tracks. Confronting me on the trail were floating green eyes forty feet away reflecting from my head lamp. And they winked at me.  I thought immediately bear because it didn't back off but it hasn't come forward. Bear spray wouldn't help due to the wind. So I took out my knife and kept my head lamp on him the whole time. I yelled and hollered and flashed my lamp at the pair of green eyes. He stood his ground. Then I thought the eyes look too close together to be a bear. I'm thinking this thing knows I'm bigger, and that's all that matters in the animal kindom.  So as loud as I could I yelled at it and slowly approached the green eyed animal.  I came close to it to scare it away but not close enough to see what it was. But not really caring too much just happy to get back to running. 

Through this run I discovered my food problem. I reflected back to my two worst races, why I had such a hard time holding food down cramping and the common denominator was too much junk in the stomach. I have been over loading my stomach with electrolytes, gels, and other running junk that caused me to throw up. Ress Pass, this race I consumed the least amount of food out of all the four and had the most success. I drank water after food and as needed.  One Nuun electrolyte tablet was involved in a 20oz bottle. I snacked every hour. I slowed my food down made myself a little hungry. That beat feeling nauseous and throwing up on myself.

It might be pitch black but I can look behind me and still see her head lamp. I thought who is this runner? Then I  remembered from our placement on the  trail I thought it must be Shawn. Before the race Shawn wore a jacket that Ultra runners could only dream of. Her jacket was covered in patches from the toughest races in Alaska!  Not only 100 milers but also the ITI and the Ididasport these are 1000 milers! I have to keep my feet moving, I thought if I want to keep my spot in line. Both Shawn and I made it to 72 mile aid station about dawn. An umbrella covered the racers' drop bags also served as a turn around indicator.  I sit down and take off my shoes to enjoy my 30 min break. A short break off my feet helps. For some reason 30 min breaks feel to me the perfect time. Not too long for your legs to get cold but enough to feel the spring back in your step.

I open my box of packed food from under the umbrella. I look at all the food with disgust. I have no hunger.  Shawn sits down and digs through her bag of packed food with the same response. "I'm not hungry for any of this" she said. It kind of sucks doing all this work and not being able to enjoy food I think to myself. She offers me a Starbucks.  I thought what would I do with a Starbucks gift card out here? I look at her and she hands me a can of Starbucks espresso. That looks awesome I thought and thanked her.  I offered her a trade but she said she was fine.

Heading back on the trail dawn broke and I was so relieved to take off my head lamp. With dawn breaking I ran the last 20 miles to the finish reflecting on this Alaska Slam journey. I competed my last 100 miler from the Slam in 2nd place overall with a PR of 21 hours and 47 minutes. 

Sarah Duffy stated it the best. We experienced being comfortable in uncomfortable situation. Throughout these races I ran with everything I had in me. I crossed the threshold from servivial to control. It was such a wonderful feeling being at peace to run my race they way I wanted to. On and off the trail we all will face discomfort but how we navigate through it will determine who we are.

I am so blessed and grateful to have the support from everyone that has been with me the whole way on and off the trail.

Pre Ress Pass 100

Each race in the Ak Slam has had its own unique challenges and lessons with it. Wear an extra shoe size up, pack a variety of food, don't get lost. Some things obvious, some things not. I'm clumsy, forgetful and have poor sense of direction, I consider it a miracle I have made it this far. 
Three down and one to go. It feels amazing to say that! I came from almost quiting my first 100 in 2013 to now completing four 100 milers in seven months. 
Resurrection Pass is an out and back course. Looks like some elevation to consider. But the biggest concern is the few number of aid stations; which is one at the 50 miler turn around. The rest of the course has two drop bag locations that we run through twice.
Talking with Geoff Rose helped put the course in perspective. Its a 3p start meaning a large part of the race will be run during the cooler times of the day. The course also follows water streams throughout the race. Knowing this provided much relief. 
The Race starts Friday 3:00pm at Coeur d'Alene Campground on Palmer Creek Road near Hope. 
Here is to the last race of the Ak Slam! I appreciate all the support! 
http://www.respassultras.org/

Serviving the Sluice Box 100

Slouched in a fold out chair, head rested back, I stare into a sunset that will never set. Beautiful reds and purples fill the sky with color. 
Race staff and my father enter in the mosquito net tent with me to have a talk. "You diverted off course," she said. The gravel road I came down wasn't the course.  There was a 7 mile stretch along the Alaska pipeline I missed. My father later told me my facial expression sunk to a new low after hearing that news. Tony, an ultra runner friend who has ran with me during Susitna 100, said to me, "ask about your options." I am so grateful to hear those words. Maybe there is still a chance I'm in this? But would I be able to accept the conditions to continue this race, I still have 30 miles left.
"If you want to continue the race, I'll drive you back to the last water station where you took a wrong turn. Or you can continue to finish and see what the officials decide."

I put my share of miles in, I thought. It just wasn't the same miles as everyone else did. I was about to leave check station 2 and I asked one last time  about the route. "Around four miles down on the gravel road you'll take a left", I recalled hearing from a staff member. "You'll see it, it's well marked," he reassured me. I only have myself to blame, why didn't I ask more questions? Is there a land mark or is there a street name? I recalled the first fourty miles were well marked. But what the official and myself didn't know was the race markers were a lot closer then four miles and the markers had been blown down due to the construction around the area.

I sat there for another 15 minutes still slouched in my chair thinking of my next move. This wasn't an easy decision. I struggled with my faith in this religion I call running. Should I scratch? How would a post DNF (did not finsh) race-breakfast taste? Would the conversation between my Dad and I be talk of the race and it's impossibility? Would I miss out on that meaningful talk a father has with his son about overcoming obstacles and challenges. What would this mean to me if I didn't finish? I asked myself.

Could I just contiune on, willing to accept whatever the race officials decided? But how would I feel crossing the finish line, I thought. I haven't completed the same course everyone else endured! I have a lot invested in this, there's no room for a maybe completed, maybe not.

Without a response, no gesture, I sat still. Continuing to look at the sunset that would never go down.  My father sat next to me and understood my situation. He said, "I know this has been a tough race, and I know finishing the Alaska Slam means a lot to you. Take your time and rest and see how you feel."
I gave him a head nod and asked for some cup of noodles. I couldn't really express anything but simple words. 
I was hit with amazement how easy it was to eat the cup of noodles. After filling my pack up with more water I felt ready as I was gonna be, to do this next seven miles.

I gave a half-hearted wave and a smile to the truck as I headed on the trail.  I turned on the music and powered through.  I told Dad 7 miles in my condition might take me three hours. But I ran it in an hour and half. Following the pipeline trail the sky was clear and beautiful. They say you can experience an entire life running a hundred miles. I felt like I was being reborn during that 7 miles. I arrived back to the 70 mile check point to wake up the  volunteer campers and my Dad. 

The last 30 miles was about beating off the mosquito's. John Nagel, an ultra friend told me that "mosquito's can fly to 3 miles per hour." These must of been tough Fairbanks mosquitoes because they  not only were faster but relentless. 

When I approached the finsh line my Dad and volunteers were eager to see my arrival. The nurse gave me zolfran to help with the nausea.  I still threw up the hot dog I scarfed down, but after the second round of zolfran I was able to keep food down.
After twelve hours of good sleep, Dad and I had breakfast.  Over hearty meals and coffee we shared more then conversation. We shared something different then what a normal father and son would share. Thirty two hours my Dad was there to help me over came the obstacles and hardship I was experiencing. I love you Dad.

Disappointment does not mean failure

Today I hit the wall. It wasnt all at once but a subtle onset of noticeable systems. I drink more water then I normally do. I felt like taken more breaks. I found myself on the Treadwell trail at the Eagle Crest and Bonnie Doon fork, struggling to make a decision.
My training run for the day was going to be a little ambitious thinking about it now. I trashed the idea of another Mt Juneau run, it was 10 am and the clouds still hovered low.
So I settled with the idea of doing Mt. Roberts for elevation and run the length of Treadwell around 18 round trip for distance. Once I reached the tram I descended down the trail and crossed the Douglas bridge up Cordova street.  Running up hill on road felt so good, the solid ground help find a suitable cadence. I took the Dan Moler trail up. I came to the fork, left is the cabin and straight is Treadwell.  The thought of checking out trail conditions up to the cabin lingered in my mind for a second, thats all it took to be sold on the idea. After the cabin, ill run Treadwell one way then from from Eagle Crest ill return to Roberts trail where my vehicle was, is what I thought. Made it to the cabin and had so much fun racing down the board walks.  Feeling the spring back with each step. Something I have defiantly missed from winter running. Connected back to Treadwell ditch and pursued my run on the flat but technical terrain. Any other day it would take me under two hours to get to the other side but today I wasnt going for speed, but just to fatigued the legs.
An hour and a half later my legs weren't fatigued but my body and brain was. I packed plenty of bars but I was in such a deficit sugar level it would take more then bars to bounce back.
I continued to take breaks until I made it to the Bonnie Doon fork.  It was so frustrating to feel physical capable to complete my goal to Eagle Crest but mentality exhausted to feel it wouldn't be the safest option.  Taking Bonnie Doon trail would cut off 7+ miles and get me to my vehicle faster but the trail conditions down Bonnie is a challenge.  Unavoidable mud wholes that shallow shoes, roots and windfall trees knee high and technical terrain that can provide ankle hazards. This wasnt my preferred choice but it would be the most reasonable, given my mental and physical state declining by the minute.  
It prove to be the best decision, I made it to the North Douglas highway. With two miles left when I really felt the systems hit me the hardest. Running wasn't an option without throwing up, all I could do was walk. A friend in his truck slowed and rolled his window down it was a Gezzer friend (Sunday running club) Steve Davis in his truck. His first question to me was "how many miles today?" I attempted a smile. I was shocked when I tried to speak. My thoughts were clear but putting it to words was like word salad.  I jumbled and mixed my words to try to only make a scrambled sentence.  He then offered a lift sensing the state I was in. I declined the offer and was able to say no thank you. It was very considerate. Running or racing this is no easy way to the finish. I made it to the truck and immediately pre ordered a pizza. They ask "take out or delivery?" I was confused by that question "ill eat it there" I replied. Is it not normal to pre order?  I thought.  I understand people go out to eat and have conversation before the meal and all of that.  This time was just about eating. Remembering how naisested I was just a short time ago I eat my pizza very slowly but with purpose. 

The Sluice Box 100

I have so far completed the half of the Alaska Slam, Susitna 100 and White Mountain 100. With two summer races left, brings new challenges ahead. 

The course discrimination reads, "the potential for getting lost on the trail is HIGH". With my sense of direction guess im getting lost, was my thought. Definitely going to bring a map. 

I have never ran a summer 100. The Sluice Box 100 is my next 100 miler. This will be three out of four 100 milers to complete this year. The distance is familiar but the conditions will be the biggest challenge. I love winter running. It took two years of year around running before I realized, winter is the most comfortable time to run. There is less chafing, snow trails provide no real concern for footing and Im comfortable breathing the cold air. Developing a strategy how to over come the summer conditions has been on my mind for the last two months.

 My strategy throughout the race is to be comfortable despite the heat. Ill change out clothes frequently, fresh socks and shirts with the help of my Dad Pat Laws as my crew member. The Sluice Box allows people to crew for an individual racer. Racing crew serves a lot like a pit crew in NASCAR but instead of jetfuel ill be digesting gues and bars. A crew can be one or more people. Typical responsibilities would be to refresh the racers water bottles, pack food, change socks, lance blisters etc... depends on what you agree on. I'll probably be doing my own lancing to spare him that enjoyment. Im hoping the frequent clothes change and using something called Blistop spray (kind of top secret and cant really talk about) will prevent chaffing and blisters. 

Second consideration is the terrain i have been training on. My pre race training vs now has changed. I started out 90% road 10% trail for the winter races, now 90% trail and 10% road is my method of training. I like to train in the conditions im racing in. Winter training was normally long runs on the road and sometimes Dan Moler for hills. Now the training will call for speed, foot work and hills. The terrain will be technical,  the downhills will be fast and the uphills will be frequent. To be ready for this shift I have put in a lot of trail running and less into road. As a result my stability muscle will get stronger and hopefully have more runs then injuries. 

My last thought to bet the heat in Fairbanks is sauna training. I need to better climatized to dry hot conditions. While in a sauna I just need to raise my heart rate up by jogging in place to get the affect.  Start off with just a few minutes and a letter of water and gradually increase time. 

Looking at the map this looks to be my most challenging course but I think with the aid of my father out on the course, tons of water stations, and possibly my method of training will lead me to success. 

The Sluice Box will be June 28th.

An unintentional 30

I started the day leaving my truck at Mendenhall auto for a check up.  Ran to Donnas for coffee to wake me up.  I like the atmosphere and $1.50 gets you an bottomless cup of coffee. I talk to the owner as he asks me about my mystery pink poop bag (unused) hanging off my dog leach thats rapped around my waste.  It looked like he hadn't seen something like this before. I explained I have a small business running dogs. He was relieved the to hear the bag wasnt for me. We laugh at the joke as I pay the bill.
First dog on the list is Gamby he is close by and the owner doesn't mind an early run. It helps to start early, running to my clients home and running their dogs with out a truck today I could easily estimate above 20 miles today. Gamby and I meet up with a friend and her dog at Brotherhood Bridge Trail around 9:30. Its nice to have company. Dogs don't carry a conversation very well unless you have a stick, then good luck trying to shut them up.

We make it a six mile run round and back.we ran some on the horse trail and some on trail I didnt know about with a decent climb. I feel my breath and my legs shift gears as we keep pace even with the incline.  There is something about feeling the tread of your shoes biting into the terrain, allowing the coiled spring in your calf to release giving you that weightlessness feeling as your lead foot lunches forward and making contact with the ground. We finish the run and I thank her for the company and we depart.
I return Gamby home and head out the road to my next client.  Its about three miles to Chesters home but Spaulding Meadows is close by. Im excited to see the trail condition up there. Chester (see first picture) and I made it up to the John Mier Cabin.  The trail was clear of snow it was great and it was obvious Chester had a fun time too running through the meadows and on the board walks. But that was enough for him so I returned him home.
After leaving Chesters house I considering the location of my next two dogs. I could run the highway to their house or I can run higher up Spaulding meadows for some elevation and check out the conditions up there. Then us the University trail that kind of connects, to make it back to the road to my next dog. I texted the same friend who ran with me this morning "Im running through Spaulding to go to UAS, text you when I make it" she text back  "ok". My Gezzer friends and I all have made it the norm to text one another if were about to do something...... with some risk involved.  I got up to the top and found all those anti snow machine signs but couldn't find right exit to connect to UAS trail.  Punched through snow bridges got really wet from the creek underneath.  Roamed around more. Punched through more snow bridges. After an hour had passed feet got cold more then normal, felt like stubs. My battery on my phone was almost dead. Reluctantly I decided to trun around. I could be feet away from the trail connection, but the risk wasn't worth it. I followed my tracks back and took the long way home. With my poorly light screen on my phine, now in survival mode I tried to text my friend an update.  I wrote "turning around hatt dead". I literally guess where the letters where because of the letter keys were not visible. She texted "ok" made me feel better she wasnt making any 911 calls due to my late arrival back to the road. An hour and half later retracting my steps using my GPS watch (this is the second time it has saved me) I make it down to the road. After 26 miles i have mud up to my knees, shines are bruised up and I'm soaked from the rain. I used a lot of energy physical and mental up there fetting lost and finding my way back. I was tired and I realize I have another four miles to the truck. Maybe I got it from my coaches teachings, maybe my experience "hitting the wall" or my past 100s that strengthen my confidence.  I know i have gotten through worse, I told myself. This is just something that needs to get done. 

I made it back to my truck. I keep a cooler in the back for just such occasion, I open a Coke and immediately suck it down. Feeling with it enough I drive home. The shower couldn't get hot enough but man did it feel good. I want to concluded this entry by thanking Oreo for such an amazing high calorie sugary goodness in a small package.

"Crazy"

Please watch and allow this film to provide discussion. This affects everyone!

http://projects.360north.org/roof/videos/

The Unsung Heros

Besides parents who spends the most time with our Juneau kids?...... Hopefully not a probationary officers. Juneau's teachers, coaches and after school volunteers spend the most time with our kids. Some could argue more then parents especially in this "more is better society" we need mutable jobs that take away family time to afford family things we buy.

I have been apart of a starting line that exceeds a thousand runners but it was a new thrill to be among these kids who wanted to purely better themselves.

The kids swarm to Zack Stenson, the PE coach giving him hugs and high fives this  trigered my own childhood memory. It made me reflect how important the roll of my coach, school teachers, and parents were to me, growing up. They were people who had an active hand in my education, up bringing and they were people I did not want to disappoint.  Thankful I wasnt considered cool growing up and what the cool kids did behind the school truned me off the idea to try to be cool. At the age where fitting in was so important I didnt have the smarts to be "in" with the smart kids, or the cool kids. Sports provided me that feeling of belonging.
Talking infront of people was a nightmare years ago. I am so grateful to have the experience been with the Fire Department CCFR fire prevention team because it allowed me to confront my fear of public speaking and fine tune, what I think is an invaluable skill. The talk energized me.  I talked about my race goals, answered questions and asked them questions. I talked to them as a whole but I was really trying to reach out to the ones that needed sports as much as I did, growing up.
Here I am a guy that runs senseless miles and shows up once and talk like I know something. What Juneau really needs is more Zack Stensons motivating kids day to day in PE. The Jeannette Dunn, Kristin Cashman, Jenny Twito & Tracy Rivera at every school to put on a before or after physical education program. The Marathon club that is put on by
Zack, Kristin Cashman, Elizabeth Brennell and parent volunteers help nurture and develop our future. They are another great example of time well spent with positive roll models, cause its eather these amzaing people or probationary officers.

The friends we lose

I was informed by a friend that Sandra Gelber a Bartlett coworker and friend died up Salmon creek trail. I couldn't really fathom the the idea that this woman who has so much energy and personality could leave us so soon. When we talked about each others goals she would joking call me crazy. I kept reminder her, tho I admire her for it I thought she was crazy biking to work no matter the weather. I remember her standing at the door of Mental Health calling to be let in. Tho the monitor isnt great I could see a thin 5" 5' foot lady with a gate belt rapped around her waist and her pink Salomon shoes made it easy for me to confirm it was Sandra. With such admired optimism and spunk at the age of 60 she was an unbelievable person. She reminded me of another active person who passed too soon, a man named Glen Frick.

Glen with his off the wall jokes and unorthodox directional running made him the class clown of our running club. I probably dont need to describe him any further because im sure almost everyone knows him or has heard a story or two from him:)

These reflections also made me think back to Steve Reese a man who was know to a supporting father. He soild his doughters girl scout cookies like no other parent. He was so successful at it I remember working night shift and seeing him on the video monitor coming from down the hall wheeling a red wagon full of girl scout cookies. He died almost three years ago out on Herbert Glacier trail. 
My uncontrollable emotion hit me tears swelled my eyes. I felt lucky the weather called for sun glasses. The loud backpack leaf blower drowned out anything that might be heard otherwise. I just made sure to spend as much time as I needed bowing the leaves.

Showing Annie the ropes to this dog buiness

Ran dogs all day today and had Annie along with for the ride. We put in 3 hours on the trail estimate around 15 miles with hunderds of dogs ran in the process!!! Couldnt help to take photos.

Rainy day run

It almost seems like we're plagued with rain. Givin we live in a rain forest thats not far off. But the rain opens snowed in trails and reminds us summer is coming. I like to say there is a trail for all types of weather in Juneau. I found that Bishop point provided enough canopy for cover to enjoy a ran / walk into some wired stuff I discovered on the trail.  Check it out! 

An octopus? 

Huge bear bread

Fur droppings

Point bishop

Cooking for fun and health

Many people have asked me being anon topultra runner whatgolden noean.. I enjoy eating all types of food. For the last year and a half I have explored cooking vegan recipes and I'd like to share some of my favorites with you. This first video recipe is Sweet Potato Shepherds Pie will be on Facebook because Blogger can't do video. Just a minute long.

Bake 400f until soft. 

Cut the vegetables

Simmer viggies until soft.

After the sweet potatos are baked spread the patoas on top. Then bake dish until golden brown

Check out my facebook for video.

Left over rice

I enjoy tasty food and easy cooking! Plant based recipes take care of both these needs.

Fry up veggies.....

Anything in the fridge will do. Today I found broccoli, tomatoes, mushrooms

 And bought veggie dogs.

Cashew spread makes it creamy. 

Blend up 1cup cashews to a pulp.

2/3 cup olive oil.

1cup rice milk

1tsp galic

1 tbs salt

lill Lemon juice

3tbs of nutritional yeast

One roasted bell pepper

I blend it and add some thinking agent if runny. 

Two down and two to go!

WM100 was amazing this year. Scenery was beautiful,  volunteers were amazing,  and the competition was unbelievable. Joe Grant, a pro ultra athlete, took the running division with a time of 17 hours!
I knew from the beginning it would be foolish to try to keep pace with Joe, like calling out LeBron James for a one on one on the court. Instead I thought what an awesome opportunity to push myself. Running the same course can allow me some mental propulsion forward. Also the thought of my friends some of the toughest Alaskan endurance athletes on my tail like Dan Lesh, Laura McDonough, and John Nagle mentality pushed me. I never thought I could do a winter 100 under 24 hours none the less under 23 hours. I think once we've been shown it can be done our mind lets the body preform what was thought impossible.
Roger Banister the runner who broke the four minute mile, the longest standing record in running found his record of 3:59 the quickest to repetitively be broken.

There was a lot of contributing factors towards finishing the WM. Friends, weather conditions, and doing WM a second time made the course go by quicker. The hours passed by like minutes, landmarks were predictable,  and just made it more enjoyable.
Looking through my bar and gu wrappers after the race, I noticed I consumed a lot less food then I normally would eat which was weird. I did eat two meals that the race supplied but still it didnt added up calories burned versus consumed. I went back and forth with stuff called HEED (combination of carbs and electrolyte mixture added with water) and plain water at 32oz between check points (20 miles).
Two down and two to go. With two winter one hunderds down I'm relieved spring and summer racing is around the corner. Even though my body agrees better with winter running because of the cooler temperatures, I feel ready to train for the next two hundreds in June and August.  Without lossing my endurance base I plan on training for speed and core strength due to the faster speeds needed in the summer hundreds.
Big thank you to my sponsor Tongass Substance Screening. It is great to have such a supportive sponsor in the community of Southeast. To my readers I am half way there. The Alaska Slam has proven to be an awesome challenge. I am so thankful to share with you. Thank You!

Finsih line@ 6:44am mMonday

50 mile check point @3500ft elev.

80 mile cabin

Enjoying a Coke at 40 mile while drying out my feet.

Crafting a candle

Running on fresh legs due to tapering is nerve racking and possibly one of the hardest parts of training. Websters definition to taper off is "progressively narrowed towards one end". I think of a candle stick when I read this and its relation to running. You build your base, over time you grow, and as you approach the end of your goal the tapered shape helps ignite your efforts. Building your candle isn't easy. The base requires hard work to build a foundation, growth period allows a routine but encourages self challenges, and tapering your craft to a point to be ignited. When race day comes you want to light your candle with confidence knowing it will endure the race. I want to light my candle and get this race started. But I'm not there yet a couple more days till race day (Sunday). Tapering will be necessary for successful ignition. In a craft that promotes rewards through physical efforts it feels almost counterintuitive to taper off. Don't run, don't train, and rest might be the most beneficial but also the hardest.

WM 100 check point menus

2014 WHITE MOUNTAINS 100 Checkpoint Menu has been posted.
From http://wm100.endurancenorth.org/
There will be food at each checkpoint, as well as at the trail shelter and the finish line. The food at the checkpoints is intended to provide racers with a warm dish and a few snacks.  The grub at the checkpoints is not intended to be the racers’ only food source while they are on the race course.  Racers need to be considerate of the racers coming behind them.  While a few items can be carried down the trail, we didn’t plan for racers to stuff their pockets.  There will be unlimited warm water and a lot (almost unlimited) of Gatorade or Tang and hot cocoa and coffee.The following is what you can count on (unless there is a disaster with one of our snowmachiners), but please note that the checkpoint volunteers reserve the right to cut racers off at any time if they think you’re getting greedy.

Checkpoint 1 (wall tent – Mile 17):Most racers blast past this outdoor checkpoint quickly, so here we will have just water, hot cocoa, Gatorade, trail mix, cookies, candy, chips, and pretzels.

Checkpoint 2 (Cache Mountain – Mile 40):Ready for real food and a jolt of caffeine?  The baked potatoes are here!  Power up for the slog over the divide with a potato with all the toppings (cheese, bacon, butter, sour cream, ketchup).  You will also find water, hot cocoa, Gatorade, coffee, Coke, cookies, candy, and chips.

Checkpoint 3 (Windy Gap – Mile 62):Feeling chilly?  Warm up, hydrate, and fortify with some hot meatball and rice soup (available with just the veggie broth and rice for vegetarians/vegans) and pre-made PBJ's.  As usual, find water, hot cocoa, Gatorade, coffee, Coke, cookies, candy, and chips. Look for homemade brownies here!

Checkpoint 4 (Borealis – Mile 80):Are we tired yet?  Wobbly legs?  Wobbly stomach?  Ramen noodles and broth go down easily (varied flavors, some veggie) along with a hunk of bread and butter. For those in the mood for breakfast there will also be instant oatmeal packs (various flavors). Pre-made PBJ's, crackers, salami, and cheese, and will also be on hand to provide power for those final 20 miles.  As usual, find water, hot cocoa, Gatorade, coffee, Coke, cookies, candy, and chips.

Trail Shelter (not an official checkpoint – Mile 91):It's not an official checkpoint, but just in case you need help getting through the last ten miles, hardy volunteers will be here with water, hot cocoa, Gatorade, coffee, pretzels, trail mix, chips, cookies, and candy.  We’ll also have a few chicken-noodle cup-o-soups for folks struggling with salt/hydration issues.

Finish Line (wall tent):Hooray, you made it!  Maybe you're waiting for a ride, or just recouping enough to be able to drive yourself home.  Either way, kick back and enjoy a hotdog or brat off the grill (veggie dogs available) with all the toppings, a warm bowl of chili from the crockpot, or a bagel with cream cheese or peanut butter.  Salty snacks and hot and cold drinks will be available.  Look for homemade brownies!

Class room

 Today I had an awesome opportunity to share my passion for running with the 5th grade class of Auke Bay Elementary school. Mrs. Weed, the 5th grade teacher, asked if I would share my experience growing up with a learning disorder, how I set goals for myself, and what I'm attempting to accomplish now. I mentioned my sponsorship with the local business Tongass Substance Screening. Their support has given me the opportunity to challenge myself and to push through to reach the possible. I wouldn't have any of this if I allowed drugs to control my life. 
     It was impressive how well behaved the kids were. I was very thankful for their time and keen attention. I also bragged about the community we share and I found myself reinforcing the theme "anything is possible." I left the class room feeling excited and amped about the whole experience.

A dog day of fun!

What a totally unexpected fun day! Started out with a fun Gezzer run. Down Thane road and back to equal 8 miles. So many runners showed up for the run. I had the smart idea to run both Gage and Diego (two dogs) at the same time. It took several miles to calm them down but running therapy always prevails!

After the run Cecile opened her home up to us for an amazing breakfast. I ate good food and enjoyed great company. Geoff Rose was there and joined us for a run that morning.

After the morning run, my friends John, Dan, and I along with Diego and Gage decided to put more mileage in. So we ventured up Perseverance Trail and snow shoed. I'm not a fan of snow shoes but that was the only way. We took pictures and traveled 8 miles round trip. Yetty and Buster (two more dogs) got there run/ walk today too.

So today I ran my dogs and myself. Run'Em Crazy to Lazy strikes again with an awesome day of dog running!

Running Dog Errands “literally”

Tuesday’s workout was in consideration of saving gas and putting in some mileage. I parked my truck at my first dog location, a neighborhood close to Mendenhall Bridge. As I leached Gamby, a standard size poodle, I rap another leash around my self, for plans to pick up a second dog during this leg. Gamby and I ran for three miles to a neighborhood a little past Spaulding Meadows to pick up my next client. We picked up Chester a small labradoodle (he's the dog on my facebook profile picture). These two dogs are so different in size but are hilarious to watch play. They animate one another and are filled with so much energy that I can’t put on their leashes fast enough.

So we hit the road until we get to Auke Lake trail to have some trail fun. I could smellthe scent of some low hanging tree branches. It was like Mother Nature's call. After disposing Mother Nature’s calling (poop) we head back to Gamby’s house. Gamby completed 6 miles in little over an hour. Chester and I said our goodbyes and retraced our steps back to Chester’s home. There I cleaned him up and said goodbye. I was up to 9 miles so I decided to run to Back Loop Road to run/walk a new client of mine, a very pretty sheltie named Xena. Xena and I were still warming up to each other being this was only our second run/walk. So we took a 30 minute jog around Montana Creek area. We got in 2 miles and time was up. I returned Xena home and finished my run through Back Loop to Mendenhall Road back to the neighborhood I parked my car totaling 20 “productive” miles.

This "errand running" started when I became burnt out from mileage counting. The long mileage or even short days along with large loads of errands to do felt like a burden. I realized I could start returning my DVDs to Blockbuster by running there. And I get more reward out of my run. Even though I look pretty goofy running in the valley with a DVDs in each hand, I kept thinking about the gas money I'm saving. Then at the end of the day of running and running errands I would add up the mileage. Running errands changed my view on running. Not only will I run for my future race goals but to get stuff done. I’m all for that!

Sunday's Run

Sunday run
I started out this week hitting the snooze button too many times. I did count on daylight savings but didnt realize I wouldnt have another 5 more minutes to snooze. I got in my tempo run catching up to The Smoken Old Geezers. It was the first run without our greatest friend and club member Glen Frik. With just days after his passing, this Sunday we had a large number of runners despite daylight saving and the weather. We put in 8.5 miles from UAS out past Auke Rec and back recalling "Glen memories". As tradition we follow the run with breakfast at Donnas but this time one cup was poored and untouched along with a empty chair.
After my coffee and pancake I said my good byes to the group. With the reality of his absence hitting what felt like the first time.  I thought the only thing for me to do is to run. Most of my millage goals evolve around meeting my clients dogs. The dog I needed to run lives in Douglas. With only three weeks before my next race, this maybe my last chance for a long one. I ran 22 miles from Donnas to Douglas and back to total 30 miles for the day. I dont like to carry more then I think is needed for a run. I stop in buinesses I normally do buisness with to have some water or sometimes coffee. ACS doesnt seem to mind and I thank them for it with my cell phone bill. But the last two miles I felt the dreaded "wall". Luckily my emergency two dollars comes to mind when passing Brizze Inn. I sit down on some fire wood for sale while drinking a Gateraid just to take a minute  to be off my feet. Finishing the run im relieved to get home out of the wet running cloths into something dry. My recovery, I made a kale, banana, kiwi, chai seed rice milk smoothie and with hot tub therapy.

Post Susitna 100

The morning was warm, trail packed with snow and ice. My sled was heavy from six visits to REI the days before. I didn't want to finish the race and have my sled be under weight but I could feel every pound going up and down the hills. Going down hills with a 30 pound sled on skis made it a little dicy. The sled that I created was great at finding every trench on the trail to topol over during a bad strech of trail. I lost my patience. Thinking to myself I'm only at 15 miles, I yelled out a word I'm not proud of. After that an idea hit me, I realized I need to switch modes. The only way to get out of this bad strech of trail would be to push the sled. The poles I used to pull were stiff enough to push and ster the sled out of there. After a mile I was in the clear, trail condition improved and I went back to pulling the sled.

I got lost a lot. Which is nothing new my runner friends will tell you. I assure you I wasn't the only one. The course was like a four lane highway, running on auto pilot I frequently missed my exit or took the wrong one to add an extra 6 miles to my experience. To make light of the extra miles I just figured I got more millage for my buck.

My chellenges were not nearly as difficult as others. Eric an ultra athlete, I should say an Army Vegan Ultra Athlete no less who I had just met at the safety meeting the night before who had to back pack out his gear after his sled broke. He finished Susitna 100 with a time of 32 hours! He is nothing less but inspirational.

Sweet potatoes a little messy but was a nice change up to the routine of pro bars and gues. When the station only provided what seemed like junk food, sweet potatos provided me a tasty snack. Baking them before the race provided a heat source to keep my insulated bag, clothes, and food warm. I didn't get nauseated nor loss my cookies this time. Training less with high surgars and eating more soild food helped avoid a three hour layover at an aid station like last year. I noticed I might have been slower but I rested and ate less closer to the end of the race.

I consumed a gue when I felt like I needed a pick me up but no more then two between check points. A rough guess of calories consumed was 1200 hundred calories through 10 miles and 32 oz of Poweraid every 14 miles. Two 1000mg sodium tablets, five Tylenol and five 400mg Bromalin tablets.

What did I learn from this event?
1)Run my own race.
2)I can over come a stressful moment. 3)I had a chance learn from a veteran ultra runner who kicks all the guys butts including mine. "What do you do to prevent your feet from getting slowen or injured? " I asked. "I dont get massages or do anything special she said. "I thought with age symptoms would get worse." but she explained to me her experience running ultras was the opposite. Her body improved with experience. This makes me excited for three more opportunities to improve.

These are post race photos.

The Alaska Slam

2014 I will attempt to complete The Alaska Slam. The Alaska Slam consist of four 100 mile races. Tongass Substance Screening TSS will help me with finacial support to help me get there. I hope to blog my progress and thoughts. These four 100 mile races is what make of The Alaska Slam.  

 

Susitna 100 2/15/2014
The Susitna 100 is ski, bike or run event with open registration. The race begins in Susitna valley two hours north of Anchorage. Runners are required to drag a sled equipped with provision such as a emergency food, a -20 F sleeping bag, foam mat, front and rear light, two quarts of water, and a tent. Racers will be disqualified if their sleds are under 15 lbs or if they don't finish within 48 hours.

 

White Mountain 100 3/30/2014
The White Mountain 100 is a lottery registration, open to 65 racers who can ski, bike or run. It starts 40 miles north of Fairbanks. No equipment is required beside food and water between each check point. Racers will be disqualified if they don't finish within 48 hours.

 

Sluice Box 100 06/28/2014
The Sluice box 100 is a bike, run or relay event and is open registration. It take place outside of Fairbanks. Temperatures range from 32-80 degrees, and there is 22 hours of daylight .There is a high potential of thunderstorms, wildfires and encounters with wildlife. Racers will be disqualified if they don't finish within 36 hours.

 

Resurrection 100 8/9/2014
This race begins south of Kenai and is open registration. Bears and moose have the right away. There are very few stations, so racers have to pack heavy and filter water from streams Drop bags are allowed.

First Blog

I have a blog now devoted to updates and pre and post race thoughts throughout my Alaska Slam experience.  I started running to improve myself, the same thought taken in consideration when creating this blog. I not only want to share my experience but to improve my writing. Elementary to high school I coasted on the ideas that maybe I have a handicap, dyslexia, or some kind of learning disorder. It wasn't until college that I took an active approach to my education. But I discovered how behind I was academically compared to my peers. I struggled in college, academic probation, and test anxiety prevented a clear learning experience. Failure had haunted me and a future with a college degree looked bleak. Four years later, I graduated with an associates degree. I rationalized the length of time as if I was running. I'm not the fastest but I'm gonna finish. Running did not conquer all my fears but it was a start. My anxiety decreased, confidence increased, and it allowed me to conduct my energy in a productive manner. I have created a small buisness running dogs and even taking on the challenge of public writing "bogging" is a brave new challenge for me. I have discovered all of this about myself thanks to running.

This being my first entry I want to convey a message of thanks. I'm thankful for the beautiful place I live and play. I'm thankful for the community of family, my family, friends, my sponsorship with TSS, and Annie my girlfriend. I'm thankful for my readers. Im thankful that drugs don't control my life. Most importantly im thankful for a man named Glen Frik who recently departed. He showed me with his hilarious antics running should be fun, like falsely yelling out "bear!" on a dimly lit trail. He will be missed.