While recently racing at the Pemberton 50k, just outside of Phoenix, I decided to give the “new and improved” version of First Endurance’s EFS electrolyte drink a try.  First Endurance has been a generous sponsor of Team Pearl Izumi-Smith Optics for the past two years.  I’ve been very impressed with their array of endurance racing supplements thus far, but did not find their first generation EFS palatable.

            Thankfully, First Endurance did not accept status quo, and went back to the drawing board to improve the product line.  Like most ultrarunners, I prefer to keep things as simple as possible while out on the trails.  The new EFS version (with updated flavors as well), has increased  the amount of sodium from 270 mg per serving to 300 and contains almost four times the amount of electrolytes as other sports drinks. For me, that means no fumbling with little sodium capsules while trying to maintain a six-minute pace on rocky trails.  Historically, I’ve probably lost more of those things than I’ve managed to get down my throat while running.

            I was very pleased overall with the taste and consistency of the new EFS drink.  I found it mild, but still satiated my thirst for sugar and salt equally.  For those like me, who may have had an unpleasant first experience with the original EFS electrolyte formula, you may want to give the new version a try.  It’s a well-researched and developed upgrade, and First Endurance is known to use the highest quality ingredients out there.

We all would like to thank Geoff, Kody, Bob, Mike and countless others at Pearl Izumi for making this happen. It will indeed be an eventful couple days in Colorado. We just hope not too much of it ends up on YouTube!

Look for pictures, video and reviews from the summit in the coming weeks.

Look out Louisville/Boulder!

Bighorn 100- 2009

Pre-Race- Josh and I drove out to Wyoming the Saturday after our last day of teaching. We arrived in Dayton on Tuesday, with plenty of time to relax, see parts of the course, and visit with friends. It rained every day we were there, which I knew would make for a muddy course. Luckily, race day was predicted to have perfect weather.

Start to Dry Fork (mi. 13)A unique feature of Bighorn is the 11am start time. It allows for a good night’s sleep, but also a bit of waiting around race morning and warmer temperatures. I started out with my good friend Steve Kirk (race director of Three Days of Syllamo in Arkansas). We had similar time goals, and figured if all went well, we could run together. About a mile and a half into the race, I started to fall back from Steve. I was feeling horrible. I wasn’t sure if it was the time of day, heat, altitude, taper…. I couldn’t catch my breath, my legs felt wobbly, and I had the urge to take a nap. Not a good feeling only a few miles into a hundred. I was hoping it was just the steep climb out of Bighorn Canyon and I would settle into a rhythm once we hit more gradual terrain. Despite not feeling well, it was impossible not to appreciate and enjoy the amazing views. I caught back up to Steve and we came into Dry Fork aid station together at our goal time. I grabbed more gels and my I-Pod from Josh, and we were off.

Dry Fork to Footbridge (mi. 30) Leaving Dry Fork, you begin a long rolling descent all the way to Footbridge, with just enough climbs to keep you from completely despairing the return trip. There were beautiful wildflowers, meadows, stream crossings, and fabulous aid stations manned by wonderful volunteers (some had come into the aid stations on horseback or ATVs).  I started to feel better and really enjoyed the runable portions of this section. The last three miles into Footbridge, you descend what is called “The Wall”. It is a 3.5 mile descent that drops over 2,000 feet. In addition to the steep, technical decline, there were sections of thick, sticky mud. I had to laugh at myself when I took a step and ended up with mud up to my shin and my shoe stuck behind as I pulled my foot out. At Footbridge I traded my Nathan Krissy Vest for my hydration pack so I could stuff warm clothes and lights into the pockets. Then I was off for the long climb toward Porcupine.

Footbridge to Porcupine Ranger Station (turn around,  mi. 48) I left Footbridge with Tom, from Ogden, Utah. I really enjoyed his company and the miles up seemed to fly by. We hiked a lot, ran a little, and talked enough that my mind was not on the distance. Tom did the race the year before, and although it was the snow course, he knew the lower part of the climb. After following the river a while, we broke out into the alpine meadows again, which were my favorite parts of the course. We crossed numerous log footbridges, which I could tell might be a challenge later in the course on tired legs. Despite doing more hiking than running, we were beginning to pass some runners. I caught the first place woman, Gwen Scott, at about mile 44 and she was extremely sweet and encouraging. There was a crazy muddy section through an aspen grove that was solid mud and puddles for several hundred feet. There was really no good route- just plunge in. I lost a shoe AGAIN- guess I needed to tie my laces tighter. The course got more challenging towards the turn around with lots of mud, snow, and creek crossings. I started to see the leaders coming back, most in warm jackets. I was still in a T-shirt and realized it WAS cold out. Soon I had my lights out, and I’ll admit, the two miles leading to Porcupine by myself made me a little nervous. I was sure I was going to come face to face with a grizzly or moose. Apparently, Karl scared the moose away, so we were safe. Before I knew it, I was coming into the lights and warmth of the turn-around aid station, right on my goal time. Josh was there with warm food, clothing, and energetic pacing legs.

Turn Around-Finish- I can clump this whole second half together because the entire stretch sort of blurs together into one big struggle. A few miles past the turn around, fatigue hit me hard. I went from feeling amazing to completely spent in a matter of minutes. I couldn’t seem to keep my eyes open and the stumbling started. I don’t know how many times I fell the last 50 miles. Some were merely falls where I lost my balance and teetered over. Some were all out trips, face in the trail. We tried caffeine and dipping my face in the icy creeks. Nothing seemed to wake me up. Soon my legs too were also feeling the miles of mud and hard work. Josh did a fantastic job of keeping me moving.

The climb up from Footbridge was a very low point. I fell (going UPHILL) and did not want to get up. “20 second nap” I begged. Josh gave me ten seconds, told me it was twenty, and got me going. As the sun came up, some of my energy came back. Sunrise in the Bighorns has to be one of the most beautiful sights. I no longer felt like I was going to fall asleep on the trail, but I couldn’t seem to get that second wind I usually get towards the end of 100s. My stomach wouldn’t let me take anything. I gagged up succeed caps, threw up Coke, and never wanted to even see another gel.

When we reached Dry Fork, the 50k was just getting ready to start. We were almost two hours behind my goal time for that aid station, but by this point, I no longer cared about anything but getting to the finish. The thought of 18 more miles had me practically in tears, but the cheers from all the 50k runners was the most uplifting encouragement. I could barely force a smile, but I appreciated their cheering immensely. The miles seemed to drift by, and before I knew it, we were at the final climb deemed “The Haul.” Compared to the torturous “Wall” this one didn’t seem so bad. Josh took pictures as we descended through the meadow. I saw a moose, but luckily it had no interest in us. The long downhill was never ending and the temperatures were getting warm.  Another big trip reminded me my legs were spent, and I started to dread the final 5 miles of gravel road. Darcy had warned me before the race that it would feel long. We hit the road with another runner, Pete, who had been taking a break on the trail due to shot quads. He encouraged me to run with him. I did- for about one minute. After that, Josh had to give me mini goals to keep me going- “Just make it to that tree” “Run this corner.”  My new goal was to break 25 hours, so that was the incentive to keep me from walking everything. I started to calculate how much of a mile I would have to run to average 12 minute miles. Just keep going! Josh would tell me if I tried to get him to do the math. With two miles to go, people were handing out popsicles along the road. They never tasted so good! I had not eaten a thing for 13 miles and I knew that was not helping my lows. The Popsicle helped get me those last two miles. At last- the bridge to the park! I shuffled across the grass to the finish, and promptly crawled into the river. WOW! What a tough day.

Post Race- I loved how all the races finished at the park and everyone hung out together along the creek. The directors did a spectacular job with the run, and the post race event was no exception. After getting a personal menu, I got to order any breakfast food from the list- and as much as I wanted! Unfortunately, my stomach was nauseous the rest of the day. I ate a little, drank an Ultragen recovery drink (my legs were barely even sore the next day, this stuff works!), and thought about all the food I WISHED I felt like eating.

Overall, I had a fantastic time at this event. I loved seeing the area, meeting people, and partaking in such a unique run. I will definitely be back!

The GEAR-

Shoes- Pearl Izumi SyncroSeek- I can not believe I did not have ANY blisters after having my feet wet and muddy for over 24 hours. I never changed my shoes the whole race.

Packs- Nathan Krissy Vest and Nathan HP #008- perfect packs for this race since there are so few drop bags and we need to be able to carry quite a bit of gear. They were lightweight and fit better than any other hydration system I have tried in the past.

Handhelds- Nathan Thermal Quick Draw (whole race) and Quick Draw elite (1/2 race).

Clothing- Pearl Izumi jersey- never changed my shirt, though I doubt it will ever be white again. Shorts- Infinity Split- no chaffing, love the zipper pocket.

Delayed Onset Muscle Soreness (DOMS), elevated levels of cortisol, and a multitude of other things after an ultra are common and ultimately delay recovery.  DOMS comes from a lot of concentric muscle contraction that is created from downhill running.  Sure it’s a normal process of the body to provide negative feedback (pain, swelling, fatigue) so the body can heal and prevent further injury.  But the trick is to help minimize DOMS and restore normal levels of cortisol as quick as possible.  I have long had a problem of the “quick” recovery, sometimes not being able to run for a full week after an ultra, whereas others can turn out ultras every week.  Enter Ultragen.

I have tried many, many other recovery drinks that have either not worked or have just tasted so awful that I would rather suffer through DOMS.  Finally First Endurance came out with Ultragen about 3 years ago and having worked with Robert Kunz at a previous nutrition company I knew he would dial in the best product on the market -bar none!  First it had to taste good – check.  It tastes so good you’ll want a glass every night for dessert.  Next it actually had to work by speeding recovery – check.

This is where the experiment comes in:

In May 2007 I ran Jemez 50 mile trail run in New Mexico and immediately following the race I boarded a plane to a meeting in Utah.  “This stuff had better work or I won’t be able to get off the plane” I thought to myself.  And more importantly I wouldn’t be able to participate in the planned 14 mile training run with Aric on the Squaw Peak course the next day.  I finished the race completely trashed and without missing a beat, I mixed two scoops of Orange Cream Ultragen in my water bottle, drank it within 20 minutes, and was off to the airport.  I guess you probably realize I wouldn’t be telling this story if it “didn’t” work so yes I went on that training run all the way up to Windy pass without injury.  Of course my legs were stiff and tired but the difference between taking and not taking Ultragen was night and day after a race.

Fast forward to March this year after WTC.  Because I was on such a tight schedule to catch my plane after the race I had completely forgotten to take my Ultragen, instead I was more concerned of making my annual pilgramidge to In-n-Out Burger.  I didn’t realize it until Monday morning when I had unpacked my bags and saw my bottle with the powder in it.  AH-HA!  That’s why I’m so sore today!  I was sore all week and barely made 20 myles.  My next race was Miwok and with tons more downhill (and longer) I was bound to be a little sore but I would NOT forget my Ultragen.  In fact, as I was finishing the first thing I thought of was Ultragen.  I went straight to the car, mixed my Cappuccino Ultragen, and pounded it within 15 minutes of finishing.  Guess what??  Minimal soreness – quick recovery.  The week following Miwok I put in 40 myles and this week I’ve put in 72 myles!  Basically I was able to double my myles post race week and get back to normal running within two weeks when taking Ultragen.

I won’t get into all the science on why Ultragen works so well but one reason is it’s unique blend of BCAA’s, glutamine, vitamins, and minerals to help restore cortisol levels quickly.  Remember cortisol puts your body in a catabolic state that continues to work well after the race is over.   The First Endurance website is a wealth of information so check it out to learn more.  Or please comment and I’ll be happy to share information that I have in my tiny brain.  And last, if you know me and see me at a race I would be happy to share my Ultragen if you have never tried it.

Scott Jaime

I’ve had my fair share of bonks (some of them resulting in a DNF), enough to know that I want no part of it.  Each time wondering how it happened and to no avail because you know as well as I do how quickly we forget the pain and misery.

This post is basically to share with you what worked for me at WTC as far as fueling and hydration.  No sense in you suffering for something that’s already been done.  If you wanna see a full race report go to my blog.

Prior to the race for breakfast I consumed one flask full of EFS liquid shot (over 3 hours), 16 oz of water, a bagel, and coffee to kick start my system.  I started the race with a 22 oz Nathan quickdraw elite in one hand and a 5 oz flask of EFS liquid shot in the other.  In addition, I had 8 e-caps stashed in my handheld pocket.  I had been training with the EFS liquid shot, water, and e caps with any run over two hours so I knew that it all jived with my system.  The conditions were cool to start so that was hurdle #1 to get over.  Cooler conditions usually meant minimal fueling and hydration for me in the past so I was very mindful to stay on schedule.  My schedule during training was a nip of EFS liquid shot every 15 minutes, a swig of water at least every 10 minutes, and two e-caps every hour.  Each flask of EFS liquid shot lasts me 2 hours, which means each nip contained roughly 50 calories and 12.5 grams of carbohydrates.

Hurdle #2 was to figure out what I was gonna do once I ran out of EFS liquid shot.  I couldn’t carry two flasks and there were no bag drops at the aid stations so I was forced into switching from EFS liquid shot to GU, which the aid station stocked.  I was a little nervous mixing two different kinds of gel but I had used GU in the past so I knew it would work for me -  It went off without a hitch.  I ended up taking a GU every 30 minutes while maintaining my e-cap and water intake.

In the end I consumed 1000 calories, 8 e caps, and 60 oz of water in a span of 4 hours.  Quick math tells me that’s 250 calories, 2 e caps, and 16 oz of water per hour.  My energy was constant throughout and, in fact, got stronger as the race went on.  The advice I had been given over the last couple of years is try to consume 250 calories, 2 e caps, and ~20 oz of water per hour.  So for the second time in a race (1st being Rocky Raccoon) and for the second time feeling pretty much constant energy with a successful result.

My advice to you:

• Train the way you race – Get a system in place that works regardless of the type of fuel AND stick to it!  Experiment with different combinations of fuel for longer races so you don’t get sick of the same thing.  Don’t try anything new!  Find out what the race is going to have and train with it.
• Start introducing your selected fuel morning of the race – I took on a whole flask of EFS liquid shot prior to the race which I felt right from the beginning.
• It’s never too early to eat and drink – many people wait until an hour or so into a race to get into the calories – don’t do it!  Get your system accustomed to the fuel so it doesn’t shut down on you.
• Take electrolytes every hour – regardless of the whether, your system is losing salt.  And in order for your cells to absorb water it needs sodium and potassium.  Otherwise too much water will leave you feeling sloshy and ultimately can lead to hypernatremia.
• Consume real food early on – In 100 mile races, the slower pace up front will allow you to consume and process real food.  Later on switch to gels for quicker energy as your body starts to shut down.
• Eat 250 calories per hour – Doesn’t matter the source just get that number into your body per hour.
• Take antacids – Stomach problems arise, especially with the acidity of the gels.  Bring antacids to buffer your stomach – usually every 3 hours.

I hope this is helpful.

Scott Jaime

My primary goal entering this race was to come up with a hundred mile PR and since my previous PR was set at Leadville – 20.29 (which goes without saying altitude and mountains),  I figured my goal was extremely attainable.  I ended up with a time of 16.09 for a second place finish.  Rather than give you the play by play action, check out my blog for all the exciting details.  In this report, I want give you the details of my fueling strategies and equipment used.

Living in Colorado in the winter you can almost expect temps to be hovering in the 30s, if not lower.  So you can imagine when I read the forcast in Huntsville, TX to be in the 80s with lows in the 50s, I had to not only pick the right clothing but I had to revise my fueling strategy that my body wasn’t used to.

Clothing – I chose to wear the new team issued Pearl Izumi sleeveless Infini-T and split leg Infinty short.  In the past I have never been a fan of sleeveless shirts and short-shorts because of chaffing issues so I was real nervous about this.  But just to let you know PI has made some major changes to their running line, in particular, they have added a mesh type material around the neck and sleeve areas to reduce friction – very soft and supple feeling.  Not to mention the new design looks SHARP!  But just to be on the safe side I put Body Glide around my arm pit and groin areas.  Body Glide is nice because it doesn’t cause a greasy feeling and doesn’t get all over your clothes.  In the end, NO CHAFFING ISSUES!

Shoes – If you have not tried Pearl Izumi shoes lately, you need to!  Maybe you’ve had a bad experience from PI shoes way back when but I’m here to tell you they have revolutionized their shoe line.  I wore the black Peak XC with the PRO PI sock.  The Peak is a minimalist shoe with little protection on top for a free feeling but just enough protection on the bottom for rocks or roots in this case.  Since the Peak is a minimalist shoe, don’t expect to wear them for a long run without conditioning your feet.  Try shorter runs and build up to the desired distance.  In addition, I sprinkled the new liquid powder from Body Glide on my feet to avoid any possible blister.  In the end, only one blackened toenail from a root and NO BLISTERS!

Fuel and Hydration – This is the one that always gets me.  My stomach usually turns bad late from early race negligence of eating and drinking.  This time around my plan was to have one 20oz Nathan handheld of water every 6 miles in one hand and a flask of the new First Endurance EFS gel every two hours in the other hand.  I had practiced this routine on several training runs up to 6 hours without any stomach upset or energy issues.  Since the temps were approaching 80 I really had to stay on top of this.  Just so I wouldn’t get sick of the gel I ate 1/2 PB & J sandwich every 6 miles to get something solid in – worked like a charm!  As you read my report, you’ll notice I had a minor bonk around mile 68, which turns out to be the hottest part of the day.  I realized that even though the EFS has electrolytes, it wasn’t enough for the hot weather.  At the next aid station I supplemented my regimen with two S caps every hour for 3 hours.  So in the end, a minor bonk but quickly recovered for a STRONG FINISH!

Light and Sunlight – During the hottest part of the day we were thankful enough to have trees deflecting some of the direct sunlight.  And since it was partly shady I switched my new Smith Redline Max lenses to the rose color to bring out those nasty, hidden roots.  At night during the last loop I wore the Petzl Myo XP which I have used in all my 100 mile races because of the brightness.  I know my light was bright because as I was approaching people coming from the opposite direction they were covering their eyes and looking away.  In the end, NO TRUE DIGGERS ALL DAY AND NIGHT.

So there you have it, my shameless review of all the products I used.  I hope this somehow helps you with your race plans.

We had the privilege of looking over the new line for 2009 and let me just say…BRAVO! The new footwear is incredible. Pearl Izumi has truly done an amazing job of tweaking and fine tuning the line. I am a huge fan of the Seek so when I saw the new stuff I was like a kid in a candy store. The Peak has a new color-black and it is sweet. Not only a top notch light weight shoe but looks great to boot. Reviews to follow, keep checking back.

The apparel and accessory line for 2009 is off the charts as well. Pearl Izumi has something for everyone from form fitting to loose, from long sleeve to sleeveless, from men specific to women specific.

We sat down and discussed the future and direction of the team and we are all go! Pearl Izumi has been great both people and product. Thank you and keep up the amazing work.

Keep and eye out for the team in 2009, you won’t be able to miss us.

If you are interested in being part of the team, drop me an email aric@teampearlizumi-smith.com

Cheers!

Pearl Izumi Syncroseek II after Hard Rock

Hard Rock has come and gone with much success. Success from finishing in my goal time. Success for having a supportive crew and family. Success from the race committee for putting on a spectacular race. And, of course, success from my sponsors for providing the best products.

There are many things that can go wrong in Hard Rock (and any race for that matter). This was my 3rd running of Hard Rock and the two previous times I have had trouble with my feet. The first time I wore the Montrail Hard Rock shoe which provided tremendous protection but didn’t breath and was maybe a little too stiff. The second time I wore the La Sportiva Fireblade which had a stiff bottom but really didn’t provide any protection whatsoever. Both times my feet caused me to slow either from having to empty my shoes of rocks or stopping to pop blisters. Having said that, these are both great shoe companies but they just didn’t work out for me.

Feet after Hard Rock last year

I couldn’t endure the thrashing of my feet again so I took faith in my sponsors shoes – the Pearl Izumi Syncroseek 2. I had trained in these shoes the month leading up to Hard Rock to make sure I wasn’t gonna have any blister issues – check. I also made sure there was enough protection underneath from the rocks – check. And last, I made sure that there was enough ventilation and protection on the uppers – check. The only thing I couldn’t account for was the feet being wet for 30 hours – what was the drainage gonna be like?

I have a fat-flat foot that is especially fat in the fore foot area. Growing up I always had to get triple E shoes to fit my Flintstone feet. Shoes can stretch but only stretch so far. Once they stretch to capacity of it’s structure it’s either gonna rip or resist. When the shoe resists and pushes back I form nasty blisters (as anyone would) on the pressure points. I particularly get blisters under my big toe nails from shoes that have a low profile in the toe box and minimal toe protection.

Going back a few years (2000) to when PI launched their shoe line. I was running road marathons at the time, wearing PI singlets and shorts. I always wanted to look good so getting the shoes to complete the kit was natural. Let me just say the shoes for the first two or three years were tanks! I was turned off and with so many shoes on the market, probably wouldn’t return. Enter Bob Africa. Bob and I met at Red Hot 50K in Moab earlier this year and I noticed he was wearing the new Peak XC that I’d seen in magazines. He had told me of the transformation PI shoes had made over the last several years and to give ‘em a go again… he sent me a pair and to my surprise they were light, flexible, and had a nice roll to them. The rest is history.

Back to Hard Rock and the PI Syncroseek 2. The Syncroseek 2 delivered and here’s why: 1. underneath protection (not too much) 2. flexible 3. nice curve on the sole for a smooth transition 4. upper protection in the toe box 5. upper protection were it meets the sole, and 5. ventilation. Hard Rock offered all the same obstacles: rocks, rocks, rocks, wet feet for 30 hours, fast down hills, and snow as in previous years. But I’m happy to report that the PI Syncroseek 2 did the job that no other shoe could for me. I had minor blisters and wet feet in the end but the shoe provided just the right amount of protection underneath, the right amount protection in the toe box, allowed my feet to breath, and not too bulky. After the race when I started to take my shoes off, my crew gathered round because they remember how bad my feet were last year. This year they were sorely disappointed and didn’t even warrant a picture.

Whatever your reason for NOT wearing PI shoes for all your running events, take my story into consideration and give PI shoes a try (again). Pearl Izumi got it right!  I know you won’t be disappointed…. RUN LIKE AN ANIMAL!