The Motion Singlet design is inspired by movement and nature, making it a perfect choice for an ultra-distance trail runner. The background is done in the style of a watercolor painting and is sharply contrasted by the overlain black-ink image. Up close, people may not realize that the image is actually a runner in motion, but stand back and it comes into focus.
The fabric is Dry I.C.E (Instant Cooling by Evaporation), a super-soft, lightweight technical fabric that allows for quick moisture wicking while you’re out on the trail or pavement. I never once felt my clothing wet or weighted down with sweat. The flat seams with seamsoft thread are chafe resistant, which is important, especially for those high-friction areas while running. The Motion Singlet is wrinkle free and easy to pack while traveling — and, bonus, all INKnBURN products are handcrafted in the USA. Just follow the care instructions properly, and you’ll have a piece of eye-catching and dependable clothing that will stay vivid for miles and miles and miles! The Motion Singlet retails for $39.95 and is totally worth the splurge. Available in both Men’s and Women’s sizes, this is quality gear done right! www.inknburn.com Author: Shalini Kovach is a trail junkie and ultra distance runner, forever in search of the perfect gear that will make life easy out in the wilderness. The Ice Age Trail 50 was my 11th ultra since January 2014, when I first embarked on my ultra journey. I do not use the word “journey” loosely, because it really is a trek, a campaign, a “voyage of discovery” in its true sense. There is so much to learn, mistakes to be made, fine-tune of training and nutrition, and what have you. Although I’m no stranger to this distance, officially, this was only my second 50-mile race. Why? Well, quite simply, 100 miles has become my preferred distance. But, a girl needs a “training run” for the Western States 100 Mile Endurance Race, and Ice Age fit perfectly into my preparation for “the big dance” — plus, it’s within driving distance from St. Louis. Aside from that, I belong to a running group called The Coyotes out that way, and not only do I have a strong support system but friends I wanted to see and catch up with. So, really, signing up for this race was a no-brainer. Last but not least, a big appeal of Ice Age was its 35-year holding. The race was founded in 1982 and has become one of America’s classic ultra marathons. Opening Credits Race: Ice Age Trail 50 Organizers: Badgerland Striders Race Director: Jeff Mallach Location/Course: The 50-mile course is basically a “T” with a 9-mile loop and then two out-and-back sections before you reach the start/finish on the gorgeous South end of the Kettle Moraine State Forest in La Grange, Wisconsin. The terrain is a reasonably challenging mix of runnable flats and hikable hills. Well-groomed dirt and grass trails make up the bulk of the course, which isn’t particularly technical despite numerous rocky ascents and descents. Speaking of ascents, there are a few relatively steep hills but nothing monstrous, so if you strengthen your core muscles and shore up your power-hiking skills during training, you should be fine. My Garmin Fenix 3 clocked 5,830 feet of elevation total. Difficulty: Moderate Time Limit: 12 hours (50 mile) Runner: Shalini Kovach Crew & Support: Pat Graves. I must mention here that Pat has become my favorite crew ever! Seeing her at each aid station cheering me on is not only uplifting, but I look forward to the wild “aaaawwwwoooo,” something we do to recognize that a Coyote runner is on the trail or in sight. Gear:
Nutrition (approximately 2,200 calories):
Goals & Training This is my third year running at Kettle Moraine State Forest, so I was familiar with the terrain and sections of the course. I’d run Kettle Moraine 100K in 2014 and was back for Kettle Moraine 100 Mile in 2015, except the last time I ran this section of the trail I had 80 miles on my legs and my hip flexor and quads were pretty much shot, so I had some not-so-pleasant memories of running this section of the Ice Age course. But, since then, I’ve changed my training, and the hope was that I would be on fresh legs and better able to manage my pace. As far as goals go, in all honesty, one thing on repeat in my head was “do nothing stupid” simply because I was using this as a training run and didn’t want to come off the course with injuries or issues that I would not be able to manage come Western States. I went into Ice Age with a finish goal of 10:30, which meant I’d need to hold a steady pace and let that carry me to the finish. Race Report To best relate my effort and how my race went down, I’m breaking it into five segments from start to finish. I was a little nervous, as I always am before starting any ultra, because of the unpredictable nature of distance running. I’m a firm believer that race day is anyone’s game, so I always go in with an open mind. AS3 Bluff Road (mile 10.5) I started the race feeling pretty good as the temperature hung around low 30s, way cooler than expected this time of the year, with overcast skies and a chance of rain. Perfect running conditions for me. As I made my way to Bluff Road aid station, I was running way faster than my anticipated pace — when I looked down at my watch, I was hitting a 10:30-11:30/mile pace. The little voice in my head kept repeating: “You need to drop pace. Go easy. You are here to enjoy this run, not fry your rear.” AS7 Rice Lake (mile 21.7) A little unsettled, I started to look around me to find another runner I could pace with so that I could slow down some and just keep it steady. This is when I happen upon “Pacer 1” as I like to refer to him, since I can’t remember his name to save my life. He ran rock-solid and had an immaculate pace! As Pacer 1 and I started to chat, I found out he’d just turned 50 and wanted to run a 50-mile race. He’d been a road marathon guy for years and, to his credit, had run 50 marathons in 50 states. I latched onto him for miles on end out to Rice Lake and back. This was the first out-and-back section of the course and the first turnaround, which in my opinion is a cool aspect of Ice Age, as it allows you to calculate exactly where you are in comparison to the rest of the field and gives you an opportunity to really gauge what kind of effort you’ll need to muster. I was holding steady at 12:00-13:50/mile pace. Somewhere around mile 25, I dropped Pacer 1 as he was struggling to keep pace due to his quads being shot. With a pat on his shoulder and “good luck,” I took the downhill and was on my own again. The next 5 miles were pretty uneventful, except I spotted two peacocks in the woods while running. What are the odds of that? And, no, they were not turkey vultures; I’m Indian, and I know a peacock when I see one — it’s my national bird! I stopped to take a photo and felt a bit blah. My pace was steadily dropping, so I decided to run/hike for a couple of miles. Confusion Corner (mile 32) As I made my way past Confusion Corner for the second out-and-back section to Emma Carlin, I got passed by Laurie Tulchin. She was holding pace like a pro, so I decided to pace with her until I was out of my funk. As we ran together, Laurie commented that she sensed a bit of a New York accent, and anyone who knows me well can vouch for the stories I tell of the good old days in NYC, which happens to be home away from home. Laurie mentioned she was originally from Brooklyn but currently lived in Iowa, so on and on the conversation went. AS10 Emma Carlin (mile 40.3) Boom! Just like that we were at 40 miles. It’s amazing how quickly the miles fly when you’re having fun in the company of a seasoned ultra-runner sharing stories. Emma Carlin was the best aid station yet! It was uplifting, with loud music and a great vibe. Laurie turned to me and said, “Let’s go,” and we were off and running. I ran with Laurie for another mile or so, then I decided to split and took the downhill out on my own again, telling Laurie that I would see her at the finish. I was starting to feel myself again, and as I ran I must’ve passed at least 12 runners between 41 and 45 miles. With 5 miles to go, I looked down at my watch and decided no more hiking. It was time to take it to the finish. Here’s how it went: 45 - 12:21/mile 46 - 11:44/mile 47 - 11:39/mile 48 - 11:29/mile 49 - 11:19/mile 50 - 11:15/mile DONE!!! Finish (mile 50) I was greeted with a loud “aaawwwooo” by Pat as I rolled into the finish. I’d managed to pass three more runners on my way in, with a negative split. I got to see Pacer 1 and Laurie finish, then hung out as we cheered other runners bringing it home. My official finish time was 10:22:44, making this a 50-mile distance PR for me by 50 minutes! Conclusion:
I came off the race feeling pretty darn good! Three things I can’t talk enough about when it comes to distance running are:
Four more weeks to the “big dance.” I’m nervous as shit. Author: Shalini Kovach is the founder and lead organizer of Terrain Trail Runners. OK, you got me… this isn’t really a “guide.” I titled my report so that others considering this race are crystal clear on one thing: The only mechanism or “mind trick” that will get you through the Yakima Skyline Rim 50K/25K is R.E.S.I.L.E.N.C.E! When you set foot on this course, you set yourself up for a challenge where failure is a very real possibility. This was my first race of the 2016 season. This year, my calendar is laid out based on training for Western States in June. Because living in the “flatlands” makes it difficult to prepare for what’s coming for me, I picked this race to progress (and test) my elevation training — and the 50K route definitely did that! The steep and frequent climbs on this course make you beg for mercy. Anticipating this, my goal was simply to finish within cutoff and walk off the trail without any issues, so that in another four weeks I could run Ice Age Trail 50 Mile, which I’m also using as a training run for Western States. I’m no rookie to ultras, so the distance itself wasn’t the concern for Yakima Skyline Rim 50K. I was primarily concerned (read: freaking out) about the steep ascents and descents. To prepare, I’d been consistently throwing down 55 to 65 miles of trail running per week with a weekly average gain of 7,400 to 9,400 feet. My focus during training had been on power-hiking and aggressive downhill running to strengthen my quad muscles and accelerate my pace, while making sure 80 percent of my running was done below my threshold. Opening Credits Race: Yakima Skyline Rim 50K Organizers: Rainshadow Running Race Directors: James Varner, Matt Stebbins and Kerri Stebbins Location/Course: The 50k is an out-and-back from Umtanum Creek Recreation Area along the Yakima Skyline Rim Trail to its terminus at Buffalo Road and back. With 9,500 feet of gain and 9,500 feet of loss, you're going to take a beating from this one! With each climb, you're rewarded with ever-expanding views of the Columbia Highlands, the Yakima River Canyon and the Cascade Mountains, including Mount Rainier, Mount Adams and the Stuart Range. You start by climbing nearly straight up, gaining 2,100 feet in the first 2.2 miles. After that, you roll along the ridgeline on an old Jeep road for a few miles before plummeting down into Roza Creek Valley, where you reach the first aid station at mile 8.0 (this aid station, which lies beside the Yakima River, is mile 23 on the return). After a brief, rolling respite in the Roza Creek area, you toil up again — this time 1,900 feet in just over 2 miles. Back to high ridge running. Two short drops and climbs later — both of which will catch you off guard — you steamroll down into the Buffalo Road aid station at mile 15.5. Don't get too cozy, though, because then comes the joy of retracing your steps all the way back to the start. Difficulty: Extremely Hard Time Limit: Official, nine hours. Unofficial, 10 hours. There are two strict cutoffs along the course: 12:30 p.m. at the turnaround aid station and 3:00 p.m. for the return to the Roza Creek aid station. Runner: Shalini Kovach Gear:
Nutrition (approximately 2,200 calories):
Race Report Aside from the above-mentioned challenge and training leading into Western States, one other reason I had for entering Yakima Skyline Rim 50K was to reconnect with my BFF Denzil and his wife Megan and spend the weekend with them. Of course, before we could get running, we had to do some “celebrity stalking.” I spotted Gary Robbins and called out his name. One big smile and hug later, we were chatting about the Barkley Marathon and other races. (Did I mention I was talking to Gary Robbins!?!) Next, I spotted Gunhild Swanson. I went up and introduced myself, and we chatted Western States. The rest of the conversation is a blur, but I recall her saying, “This is going to be tough. I’m not going to make the nine-hour cutoff, but I needed a long training run.” With that thought ringing in my head, I took my place with the mid-packers as James Varner, the race director, counted down to the start time. First mile was uneventful as we hit the singletrack in a conga line. Then, we started to snake through some technical trail, slowly but steadily climbing. The strong smell of sagebrush filled the crisp morning air. As the climb got steeper (about 2 miles into the run, if that), my calves were screaming and I felt a tingling sensation in my right foot that would slowly continue to numb it for the next 5 miles. I’d been nursing my right ankle for two weeks leading into this race, and the nerve/blood circulation issue was there to haunt me. No big deal, I told myself. I’ve raced before with similar issues, and after a few miles of warm up I typically start to feel my feet again (which turned out to be the case here). As I gingerly continued to move forward and stopped to take pictures and shake off the numbness in my foot, I fell to the back of the pack. I shared a few miles with Gunhild and David Wetherholt, both of whom passed me as the climb continued. Feeling a little panicked, I started to brainstorm a strategy; clearly I would not cut it on these climbs, so the only thing left to do was make up time on the downhills. The thing that is completely mentally decapitating about this course is that you can see ahead for miles on end, and there’s no tree cover. So, just as you’re reaching your breaking point on those climbs, you look up only to have reality staring you in the face as to how far ahead the farthest runner is — and how much more climbing you still have to do! As I reached the top of the first of many brutal climbs that day, I started to stretch my legs and push forward, running along the rolling ridgeline and passing other runners all the way down into Roza Creek Valley. This was the first aid station, and I’d passed both Gunhild and David on my trip down. Be forewarned that this trip down ain’t no smooth ride. It’s steep as a mo-fo and hard to find footing (zero traction). One missed step and you’re going face down. I was in and out of the aid station quickly, as I anticipated having to make up time on the runnable sections. And then I hit the second major climb. This climb seemed to be a little more pleasant, or maybe my legs were getting acclimated to the steepness of the terrain. There was no telling. This climb led into a long, steep, extremely technical descent that took us to the mid-point at Buffalo Road aid station. I was running the downhill as fast as my legs would take me — and surprisingly well given the extremely technical terrain. The main thing driving me at this point was the mid-point cutoff. I had to make it. I got in and out of the aid station 25 minutes ahead of the time limit. Lots of runners were dropping at this point. It was a depressing sight. Head full of thought clouds, questioning the human spirit and pushing through the (physical and mental) pain, I made the relentless climb back up the way I had come down. I decided not to look up and just grind it out until I made it to the top of the hill and could run again. I passed a few runners on the climb. The temperature was nearing 72 degrees, and the sun was bearing down. This is when I came up behind Clay Ross, and a conversation started with him saying something about my tattoos and me saying that I wasn’t going to make the second cutoff. In all honesty, I felt so miserable that in my head I wished I would miss the cutoff and end the misery. I was at the lowest point in my race, but Clay pulled me along. Every time I’d look up, he would smile at me and tell me we were going to make it. Slowly, Clay pulled ahead and I didn’t see him anymore. As I continued to plug along, something hit me. I stopped feeling sorry for myself, and I could hear the voice in my head telling me to push hard, see what I’m made of and try to make that cutoff instead of resigning myself to failure. Just like that: second wind. I hit a runnable section of the course, and next thing I know I was flying downhill as fast as I could. There was Clay again. He stepped off to the side as I ran past him and straight down to the aid station. I was in and out again, this time 35 minutes ahead of the cutoff. Yay! But as I started to stare up at the long-ass climb that was about to hit me, I quickly revisited my enthusiasm. Maybe I should just call it a day. I don’t need to prove anything to anyone. I’m 23 miles in — that’s a solid run. I once again found myself questioning if I would make the nine-hour cutoff. A series of arguments with myself later, I found my legs pushing forward while my brain was still trying to make up its mind. (“See what happens. Just lay this thing to bed. Does it matter if you finish within cutoff?”) I passed a few more runners and hit the water drop. I was 5.5 miles from the finish, but it wasn’t over yet. There was more climbing to be done, and then the final decent of 2,100 feet. That was going to bite. I dumped a water bottle on my head and continued to plow through the climbs. Finally, I was on top looking down…and I mean all the freaking way down. The only thing standing between me and the finish was 2 miles of pure downhill. I’m not a great uphill runner, but I am better than most at downhills. I can do this! I can make cutoff! As I started to pick a line and run down, I suddenly found myself on my ass, legs stretched out over the hill, with a tight cramp in my right calf. It was ironic, and a little scary. I sat on the top of this hill staring down at the drop with my heart racing and my head panicked. After a few minutes of letting the cramp work itself out, I slowly got up and started to reacclimatize my legs to the descent. Soon, I was running again. I passed two more people on my way to the finish. Just five paces ahead of me were two runners dragging it, Jeffrey Stauch and Joe Yela, and because I wanted to give them shit I ran by them with a tap on the shoulder and said ,“C’mon guys, don’t slug it now. Gotta finish this thing!” Before I knew it, the three of us were racing each other to the finish! As we crossed the line, we hugged each other and laughed. We had all finished within cutoff on our own two feet. My official time was 8:47:30. After I finished, I got waved over by Gary Robbins, and I planted myself on the ground next to him and chatted for the next 25 minutes, watching other runners pull into the finish. I saw Clay and Gunhild finish within the unofficial 10-hour time limit and got to hang out and take photos with them. I topped off my finish with a pleasant exchange with James Varner. A beer and two slices of pizza later, I was a happy girl! Conclusion:
This race is simply BRUTIFUL! I pride myself on being a mentally tough person, but this race made me question myself not once but multiple times. Truthfully, I think I’d rather run a 100-mile race with 9,500 feet of gain than have to tackle this course again. But that was the whole point of signing up for the Yakima Skyline Rim 50K — to prove to myself that I’m not so far out of my comfort zone and that Western States is, in fact, achievable. I walked away from this race without any major issues and, actually, ran the Sunday after as well as the following Tuesday. I’m still addressing the numbing issue in my right foot, but it hasn’t stopped my training. In hindsight, I guess it was a good call to not push too hard for a better finish time for this race. I learned that I can power through downhills, but I need to work on getting better at climbing. Four more weeks to Ice Age 50 Mile! Author: Shalini Kovach is the founder and lead organizer of Terrain Trail Runners. It looks like a cross between a Roller Blade and some sort of medieval torture device, but the R8 is actually an award-winning tissue massager that takes the work out of recovery.
Massage tools used for post-workout recovery — be it a traditional foam roller, a stick or any other device — are built on the notion that they will help manipulate trigger points, increase blood flow, help flush out lactic acid and, in the process, reduce recovery time and prevent injury. The R8 accomplishes all of the above, with a twist. By using two sets of smooth-rolling polyurethane wheels and tension provided by torsion springs and resistance arms, the device allows you to stand, sit or lie down and simply roll over the parts of your body that need attention. (No more rolling on the floor.) The R8 self-adjusts for different body parts and sizes, whether IT-bands, quads, hamstrings, calves, arms, whatever, allowing you full control to target hard-to-reach spots and add or reduce pressure as needed. And because of its compact size — it measures 11.5” x 9.5” and weighs 2.5 lbs. — it’s easy to travel with and take to workouts. It even comes with a handy carrying bag. The only negative I found is that some of the bearings in the resistance arms loosen up after continued use of the R8 and need to be re-tightened, which you can do with a set of allen wrenches and pliers. It’s a small price to pay for a tool that will revolutionize the way you approach recovery. I got my R8 at Maplewood Bicycle in St. Louis, but you can also order online. ROLL Recovery R8; MSRP: $119, www.rollrecovery.com Author: Shalini Kovach is a trail junkie and ultra distance runner, forever in search of the perfect gear that will make life easy out in the wilderness. If there’s one trail shoe out there that can give the Salomon Speedcross a run for its money, it would have to be the Scott Kinabalu Supertrac. I picked up a pair in my search for something rugged without the 11mm heel-to-toe drop and weight of the Salomon, and I really like them. In fact, I’m now on my second pair! Promo Copy from Scott: The updated Scott Kinabalu Supertrac shoe is your trail weapon to help negotiate the toughest of terrains; whether soft mud or technical mountain trails. It is built to be fast with a supportive upper, full-length cushioning and an extremely lugged outsole ensuring excellent traction to help traverse over soft and rough surfaces. Stats & Construction:
My Take Appearance & Price Out of the box my first impression of the Scott Kinabalu Supertrac was that the shoe looked sturdy yet a bit bulky. The shoe retails for $145, and trust me, the price is well worth every penny. You can find them online for as low as $120. Fit & Feel I wear a women’s size 9 in trail running shoes, and Scott brand shoe sizing is pretty spot on. Foot in the shoe, it feels a bit stiff although comfortable. It’s got a roomy toe box and a soft upper. This shoe requires a breaking in period along with getting used to the eRide technology, but the 8mm heel-to-toe drop is a welcomed support from my 4mm drop shoes. Ride I logged about 700 miles of trail in my first pair of Kinabalu Supertrac, including a 100-mile race in muddy, wet conditions. I’m currently on my second pair, as my first pair sits in my garage with screws in the lugs for winter running. I’ve used these shoes for training and racing, and they are my go-to shoe for running on technical terrain, wet and muddy trails, and snowy trails. Bottom line: This shoe is built to last through the most aggressive of trail conditions. Once broken in, the shoe is pliable; it’s perfect for anyone looking for that sweet spot between the extremely high and very low heel-to-toe offsets. The shoe offers superior grip, and the wet traction outsole rubber compound works really well on a multitude of surfaces. The eRIDE technology in these shoes offers a “rocker” platform that is designed for a more efficient mid to forefoot strike. For those of you who already have an efficient foot strike, this may be less noticeable. However, for someone with heel strikes, the rocker does aid in rolling you forward on to your toes. The shoe upper has a tight weave fabric with rubberized strips, and the toe box is reinforced extremely well to not only provide good protection but also withstand serious contact with rocks or other obstacles. The tongue is padded, which makes it extremely comfortable when laced, and the bungee laces are thin and textured to stay tight when tied. The lace locker is another feature on these shoes that provides a no-nonsense solution to store loose laces when running. Conclusion This shoe is a trail beast! If you are looking for an extremely dependable shoe with cushion, solid grip and all-day comfort without any gimmicks, then this shoe is for you. Pros
Cons
Author: Shalini Kovach is a trail junkie and ultra distance runner, forever in search of the perfect gear that will make life easy out in the wilderness. |
AuthorsOur blog writers are members of Terrain Trail Runners, local athletes just like you, who want to share their love and knowledge of the sport. Archives
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