Race Report: Kal’s Knoya Ridge (Mountain Run)

When I was a junior at the Front Range School for Boys, I tried out the 3000m steeplechase. I ran the 300m hurdles in high school, so my form was decent, and I figured with my endurance as a collegiate miler, I’d probably be decent.

I was not.

My first steeple, I laughed after the first lap. I think we clocked around 74s for 400m. As a miler, I was used to going out no slower than 64s, and hanging on for dear life from there. This was going to be a piece of cake. But right around lap eight or so, the horrible realization dawned on me that unlike hurdles, steeple barriers can’t be knocked over. They felt so…permanent. 3000m of this became Sisyphean, and I slipped into a gloom. I contemplated simply running headlong into a barrier and knocking myself out cold. Each barrier grew harder and harder until the gun lap, during which I felt like flopping  myself over the barriers. The pain was unlike the mile, or even that blessed two lap acid bath, the 800m. This was borderline madness. I finished in a mediocre time, gave the race maybe one more shot, then decided the mile was a better fit.

Fast forward 16 years, and on Thursday, I entered my first mountain run trail race. Kal’s Knoya Ridge. I had a glimmer of what to expect, based on my experience with the Bonny Sosa trail series. But let’s be clear: this is my first week of running since getting off Denali last Sunday. I am out of (running) shape, and putting in the mileage this week has not been painless. I ran doubles Monday, Tuesday, and Thursday, on the track Tuesday with Peak Performers…you get the idea.

Here’s what I knew: 1) The course would climb 2900′ of trail over 3-4 miles, giving it an average grade of around 20% (11ish degrees).  2) “Trail” can be a very subjective word up here in Alaska. Sometimes, it’s a legitimate trail, down which you might pleasantly occupy yourself. Other times, it’s simply an open expanse of bog, through which you are free to choose your own awful adventure. 3) I was not in any kind shape to truly race this thing. I approached it as a nice, long, hard, uphill workout. It would hurt, but not too badly, I thought.

Once again, I was wrong.

It was basically like running the steeple for around an hour straight, instead of 10:00. In case you’re wondering, that’s painful. It was a day for firsts, to be sure. My first full week of training; my first mountain run; first time I’ve split 10:00 at 1M and been red-lined; and the first time I’ve walked in a race. The course was muddy as hell, 45 degrees steep in places, and included some snow at the finish.

I ended up finishing 19th. I was probably 9th or 10th at 2M, but got destroyed in the last mile. I can’t tell you how surreal it was to be totally tapped out, walking up a steep portion and watching somebody walk faster past me, completely incapable of producing any response beyond a gasped, “goodjob.”

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Remembering how to suffer.

After I finished and ensured my heart wasn’t going to explode, I stood up, turned around, and ran back down the course (the only other option was to walk and I was way too hungry to wait that long). It was a solid day, a great workout, and a totally humbling experience. As one of my bro’s says, I’m not a mountain runner (yet). But I’ll also say that with some fitness and some race experience, I could probably be pretty decent.

Gear Reviews That Don’t Suck: Pearl Izumi Fly Softshell Jacket

Approved.

Approved.

I’ve been looking for a decent cold weather running jacket for several years. But, it just never made much sense to buy anything more robust than a light wind jacket when my coldest runs in SC and AZ might have approached a frigid 32F. Sure, the occasional winter excursions back to northern MN might mean some chilly jogs, but if I had 99 problems, a good running jacket wasn’t one.

Alaska, on the other hand, has been a much different story. Running in the winter up here is quite obviously legit. Last year, I made things work with my old wind jacket and a Patagonia jacket I got on sale at REI. Nothing was ideal, but it was better than nothing. Both jackets breathed very poorly, which led to a lot of frost buildup on the insides of the jacket, the fit for both is a bit wonky, but they worked so long as I layered appropriately. I made it through a winter of running, didn’t freeze off anything.

This winter, I was lucky enough to get my hands on the beauty you see above, in red. MSRP is $165 but sometimes you can find markdowns at the end of winter on Roadrunner or Runner’s Warehouse. Pearl Izumi is a company better-known for their cycling apparel, but they also have a line of running clothing. Their outwear is pretty much sport-independent; items like jackets are designed to apply to cycling, running, and pretty much any other cold weather athletic pursuit.

As I write more of these gear reviews, I’m realizing that in order to keep up with the other cool kids out there, I should start structuring these things more predictably. Someday I’ll get on top of that. Until then, you’re stuck with my scattershot approach. Oh well. There are plenty of reviewers that judge gear based on a single run, or a watch’s appearance for crying out loud; I can guarantee that what I tell you is backed up by my basic approach:

1) Nothing gets a review without roughly 100 miles worth of use. Shoes, jackets, shorts, whatever. When I say it’s been tested, it’s been tested.

2) I have no sponsors, unless you include your and my tax dollars. So, nothing I push or bash is based on a relationship with a corporate entity.

3) No nonsense, no bull. Take it or leave it.

So, here’s what I think about the jacket.

Bottom Line Up Front: Hands-down, best high-aerobic activity technical jacket I’ve ever worn, and it just so happens to be affordable.

1) The breathability of this jacket is simply outstanding. I simply have no tolerance for running jackets that don’t breathe, and you’d be surprised at the number of supposedly high-tech, expensive jackets that don’t breathe. The purpose of a running jacket is two fold – for one, it keeps the outside stuff out. Rain, snow, wind: a running jacket should keep all that nasty stuff off you. The other purpose is to move what’s inside, to the outside…namely, the perspiration your body creates. A running jacket that doesn’t do both doesn’t belong in your closet. I ran in everything from -20F to the high 20s, in hard winds, to driving snow. I am convinced that there isn’t a hardshell on the planet that can compete with a softshell when it comes to breathability, and this softshell in particular performed better than any other jacket I’ve tried. My breathability test is simple – run in the cold for a while, then stop. If I can see steam rising from the jacket, it’s doing what it’s supposed to do. Manufacturers want to throw numbers around, but they rarely mean squat outside the lab. This jacket steamed, and it steamed good.

I have another test for breathability: as soon as I finish a run, I strip off the jacket and look for signs of heavy condensation buildup. Are my forearms soaking? If it’s near zero, can I find large frost buildups inside the jacket? My experience is that most jackets struggle with the forearm sweat issue – the Fly solves this varying material density. The dense stuff is where you need it, the places most likely to be affected by cold wind. The chest, shoulders, and fronts of the arms are a nice, tightly-weaved windblocking material while the rest is more of a jersey-knit, allowing for greater breathability. Even so, I still found some condensation frost inside the jacket after a cold run. Just a touch in the forearms, and some in the lower back.

Now, I will say that in cold, wet regions, a hardshell would be more advantageous to keep heavy rain off you. I did not run in the rain in the Fly – but it’s billed as “water-resistant,” which means it probably won’t do much beyond a light drizzle.

2) Fit – A running jacket has to walk a fine line between too loose and too tight. Too loose, and excess material flaps around; more importantly, the jacket is too far away from the heat of your body to push your perspiration outside the jacket. Remember my basic maxim of cold-weather running: you are the heat source. Everything else serves to insulate and evaporate. Conversely, a jacket fit too tightly is constrictive, uncomfortable, and leaves your skin too close to the fabric blocking the wind, snow, etc.

That being said, the manufacturer describes the Fly as “semi form-fitting,” and I found that to be accurate. The drop-tail hem design, a nod to muddy/wet feet and rear bicycle tires, is appropriately loose, but the rest is *just* the right balance between tight and loose. I have large shoulders, and very un-runner-esque arms and chest for the time being, and I found the jacket to be perfectly comfy for running. Galen Rupp might have something else to say, but this stocky runner found that it fit as needed.

Other high points of the jacket include the hi-vis reflective piping, which got high nods from sleepy mates driving past me in the cold, dark AK mornings. Storm flaps on zippers and pit-zips are de-rigeur these days for any performance jacket, so nothing special there. If I had one complaint about the jacket, it was the internal fist mitts in the sleeves, which I found too short to be of any use to anyone without child-like appendages.

So, there you go. The jacket is priced competitively against other running softshells, but I’ve also noticed that when they go on sale, the discount is typically less steep that some of the other competitors. I’d recommend one, even at full price.

Strength for Endurance: Are Elites Starting Using HWT?

So, a friend of mine contacted me recently about starting up an HWT regimen. He was initially skeptical last year when I proposed HWT for endurance athletes, but had good success with plyometrics and body weight exercises when it came to staying injury-free (this is not the first anecdote I’ve received of athletes self-solving years of nagging injuries). It was a bit surprising to hear that he was interested in HWT, but he mentioned that he heard Steve Magness had worked with Alberto Salazar to improve Mo Farah’s/Galen Rupp’s strength through HWT, so I think that may have convinced him my ideas aren’t totally crackpot. Magness is a pretty progressive dude – I’m guessing that Salazar likes to hire coaches who are willing to push traditional boundaries like he does – and you can find his approach to strength here. To sum up, his approach to strength is very similar to what I talked about last year; it’s about improving muscle economy and recruitment through neuromuscular adaptation. It’s all about being more efficient late in the game. I did find a radio interview with Salazar where he briefly mentions Mo and Galen doing heavy squats, but no further info beyond that in terms of programming or anything. Interesting nonetheless to even hear that the Olympic gold/silver medallists might be doing some heavier weight work…

As for me, I’ve been experimenting with HWT now for about 6 months and I’m still pretty happy. I’ve modified my old routine a bit, though, to play around with some things. In order to work on my hip/thoracic spine mobility, I’ve reduced the weight and increased the depth of the squat. Some of you may remember I maxed out at 385 this summer. As you can see below, I’ve decreased the weight significantly to around 275.
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I’m really trying to hit the max depth possible while maintaining a neutral spine, so I’m using a large medicine ball on a little box as a marker. It gets me past 90 degrees, to where my femurs are roughly parallel to the ground. I’d still like that T-spine to arch back a bit more, but I’m working on it. This depth is about right for me…I tried going lower, but felt like I’d need heel wedges to avoid arching the lumbar spine, which is not good form.

I’ve replaced the deadlifts with cleans in order to work on explosive power – more fast twitch recruitment. When I started this fall, I could consistently rep around 135. Yesterday, which was when I took this series of photos, I managed to do a set of four at 185.

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I’m not happy with my legs in the sequence above – ideally I shouldn’t have to pop out to that wider stance to get underneath the weight. But using HWT, I have seen signifcant gains. I can rep 6 cleans at 165 now, with great form, no problem. My goal is to be able to do six reps at 185 with rock solid form.

I’ve tweaked the bench as well. I’m back to doing one-armed presses on the Bosu Ball, final sets are capping out at 5 @ 100lb dumbell.

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What I love about this vs. the bench is that the core is destabilized by using only one arm while balancing on the Bosu. So I get to work my chest while working proprioreception and core stabilization, all at the same time. I’d recommend this approach for any time-constrained athlete as a means of getting more bang for your buck. I firmly believe that working independent, destabilized movements is one of the keys to building a level of strength, coordination, and proprioreception that benefits endurance.

Right now, I’d say I’m in decent shape, nothing stellar. Last week I did one day where I ran 10 in the AM and 10 in the PM, in some awful conditions – took me 1:25+ both ways. But I was pleased to note that I had no residual soreness, which I attribute to my level of strength conditioning. It didn’t put me entirely in the hurt locker, but I did notice that I was ravenously hungry for the next couple of days. I’m doing a bunch of backcountry skiiing and boarding, as well as the occasional skate ski, so I’m getting a decent amount of cardiovascular work under my belt. As always, it’s a constant give and take with work schedules and other the other fun things I like to do.