Top O' the Rocks

I am blessed to live and run in Tucson where I am surrounded by five mountain ranges, all with extensive trail systems. The Tucson Trail Runners use many of these trails to organize an informal series of annual runs. Over the last 17 years I have traversed every one of the series runs multiple times. Even though I have logged thousands of miles over well known terrain, I have a different trail experience each time. Some days I might be tired from a long day at work or a hard training run the day before. Those days are opportunities to take a better look at my surroundings, especially the condition of the trail, focusing on where and how I place my feet. On the flip side, I might be more rested for the trail run and ready to fly over the rocks and shoot for a fast time; in which case I will throw caution to the wind and let my feet do the thinking.

Depending on your state of fitness, energy level, or training intensity, your stride length and foot placement will change significantly. After finishing a trail run I can usually describe my day as a ‘Top O’ the Rocks’ or a ‘Tween the Rocks’ kind of day. If I am mentally sluggish or physically tired I tend to shorten my stride and step around or between objects rather than over them. This is especially true when running downhill. When I run tentatively too much I am more susceptible to ankle rolls and further fatigue sets in. When I am rested and feeling strong I can bound from rock to rock or over rocks, roots, and trees more efficiently with less impact. I can keep my body moving forward rather than expending energy with excessive lateral movement.

One of the benefits of trail running is how varied terrain strengthens the smaller supporting muscles of the lower legs and increases ankle resiliency. Both methods of negotiating objects on trail – over or around – have training effect especially in the ultra distance where you will experience different energy and fatigue levels throughout the day. There are often times the legs and feet need to know how to run on cruise control relying on the neural myelin wrap developed from the many hours of practice of foot placement on trail. For example, in the middle of the night you will need to rely on those automatic connections and strengthened muscles to keep you upright and on course. Look for tangents and avenues of approach that enable forward movement and solid foot placement. Don’t over think the trail; let the mind-body connection flow. Time on your feet is your greatest training advantage.

After a recent 15-mile hilly trail race, a friend of mine commented on how much faster I was able to run the downhill than he was. He is six inches taller than me and had much longer legs. We started the race together but when we got to a steep climb I power-hiked while he lifted his knees higher and pushed up the hill. I gradually lost sight of him until 45 minutes later on the downside of the course. As I was twisting and turning my way down the switchbacks with expert and subconscious foot placement, I caught a glimpse of him below. I caught up quickly and we cruised into the finish together. Even though I shortened my stride on the uphills and even walked at times, I managed to lower the course PR by 10 minutes. It wasn’t so much that I ran faster on the downhill that day, although I did; I ran more efficiently by saving my energy earlier in the run and relied on previous practiced foot placement. I really enjoyed a ‘Top O’ the Rocks’ trail day.

Profile and Interview with Dallas Stevens: It's About the People

I recently sat down with Dallas Stevens, co-director of the Tucson Trail Runners, and talked about his love of the sport of trail running. Dallas was new to TTR just about three years ago and has made incredible strides since then; not only in his abilities but also giving back to the trail and ultra-running community. What follows is his profile and the conversation we enjoyed.

PROFILE OF RUNNER:
A.  Name, age, city and state, how long lived there?
Dallas Stevens, 50, Tucson, AZ, 9 years

B.  Place of birth, where did you grow up, high school, college, military, other?
I was born in Youngstown OH. I grew up in northern New Jersey (Chatham/Sparta). I graduated from Sparta High School in 1980 and immediately entered the Air Force.  I was stationed in Germany (total of 8 years), Portsmouth NH, Wellsboro, PA, and Tucson, AZ. I retired from the AF in 2000 at Davis-Monthan AFB here in Tucson. 
 
C.  Other than running – hobbies, interests, pets, kids, current employment?
Cross training (cycling, lifting, spinning, swimming, circuit), just started Bikram yoga, music (all types), reading, cooking
Two dogs - Dixie and Elvis
Two children - son/20, daughter/14
Sales Estimator with Carpet One in Oro Valley

D.  Favorite distance to run or race on trail and on the road?
Trail - running a 100 miler was my greatest experience so far
Road - ½ marathon - works well for my race pace

E.  Favorite race course or event?

OP 50. This year will be my third year volunteering as the AS25 Captain and sweeping the course from mile 25 to the finish and even though I have yet to run this race – I love it! Each year has its own story (or stories) to take away from and I learn something new about ultra running just by being out there helping the ultra runner.

F.  Favorite Tucson area trail to train, run, hike?  Anywhere in Sabino but I have a strong affection for Esperero Loop. One of our nice Zane Greyish routes!

G. Favorite vacation destination?  

Southern Germany in the winter (Garmisch) or San Diego (Coronado).

H.  Favorite post-race/run food, drink and activity, ie. hot tub, ice cold river soak, etc?
Coke, ice to chew on, and the fellowship between runners. 

I.   Pet Peeves?

Gossip

J.  Current book you are reading or favorite author?  

Roadsigns – Philip Goldberg

K.  Favorite quote or saying to live by?
“Words make you think a thought. Music makes you feel a feeling. A song makes you feel a thought.” E.Y. Harburg

L.  Person you look up to, emulate, hero?  

Disabled people who don’t let their disability keep them down. Terry Fox always comes to mind …

M.  What has been your worst running injury?  

Twisted ankle - June 2011.  Still need to be careful with it.  

N.  If you could no longer run or lost the use of your legs what sport or activity would you pursue?  

A wheelchair sport of some sort, swimming, power lifting

Interview:

TA:  Hey Dallas, it’s good to see you. Thanks for taking the time to meet with me and discuss your running exploits.

Dallas:  No problem. The interview blog is a nice change compared to the usual.

TA:  Thank you. The first thing on my radar is the fact that you recently finished your first 100-mile race. Talk about how it feels to have that behind you.

Dallas:  Javelina happened and it exceeded my wildest expectations.

Remembering a Lost Treasure

Lost Treasure in the Grand Canyon

After I moved to Tucson in July of 1994 I was a 27-year old, recently divorced single guy that liked to run. It didn't take long for me to discover the Southern Arizona Road Racers and some of the other informal workout groups in the area. One interesting and entertaining group of guys that I really enjoyed hanging out with was the mid 40-year old codgers in the form of John Norris, Randy Gimblett, and Rob Gagliardo. After a year of running with them at 0515 on Tuesday and Thursday morning track workouts and trail runs on weekends, usually at some altitude, thus the founding of the name for John's workout group - Track and Altitude, I earned their respect as a young pup. My soon to be wife Trish and I were invited into the Grand Canyon Birthday run club in 1996 and were very excited. On most weekends between June and October we would meet at John's house and carpool in his Suburban to Gardener Canyon or some other trail that climbed thousands of feet to prepare ourselves for the annual trek to the Grand Canyon on the second weekend of October.

We loved these trips. In the beginning they were somewhat of a whirlwind with leaving at 4am on Saturday, driving to the North Rim, celebrating John's birthday at the lodge and then trying to get some sleep before the 5am descent down the rim on Sunday. We usually spent from 4 and a half hours to 6 hours running across depending on which southerly route we traversed. We grabbed 25 cent showers at the campground and enjoyed a couple libations before the designated driver drove us all the way back to Tucson by Sunday late in the evening. Eventually over the years some of us would make alternate plans to go up early or stay another day.

The fourth year that I went on the GC adventure was John's 50th birthday. A couple of the guys, Geoff and Aaron and myself, brainstormed a double-crossing idea. Logistically, we determined it would be easier to drive up together to Flagstaff on Friday after work. Then Saturday morning we drove to the South Rim and ran our first crossing, arriving on the North Rim in time to meet the 'Burb' and everyone else at the cabins. Later we ate cake and drank a craft beer or three that night to reduce inflammation from the earlier excesses of the day and then awoke Sunday morning to run the second crossing. Now let me tell you the rest of the story...

John was well known for his attraction to shiny objects alongside of the road, especially the copper colored kind. When on a training run, I always stop for silver but don't slow down for copper. John would break stride in the middle of a sprint for a penny. With this in mind, I left for Flagstaff that Friday with a baggy full of loose change that I had been keeping at the house. Just before Geoff, Aaron, and I took off down the South Rim we each took a fistful of pennies, nickels, and dimes and planned to strategically plant the coins across the canyon on rock ledges and switchbacks. We did this knowing that the next day we were coming back with John and he would sweep everyone of them up while we laughed and giggled every time. The plan worked perfectly. As soon as it was light enough and we had passed Cottonwood Campground on the descent from the North Rim we eagerly approached the last coin we had placed from the day before, a quarter, just to be sure it would be spotted. John missed it but one of us quickly pointed out how funny it was to find a whole 25 cents out in the middle of the largest crack in the earth. This caught John's curiousity and from that point on he had a keen eye. It paid off; every couple of hundred meters he found a penny going around a bend or a nickel at waist level on a rock. Even though we chuckled behind him he never suspected anything but that some tourist had a bunch of change and a hole in his pocket.

By the time we reached Phantom Ranch I asked John how much he had found and he said he was up to just over a dollar; just enough to buy a candy bar. The stakes would get higher after this as we continued on and out up the Bright Angel Trail. By the day's end John had $2.65 and was immensely proud of himself. Of course being the younger punks that we were, we let the cat out of the bag and everyone had a good belly laugh all the way home.

We love you and miss you dearly John,

Chase and Trish Duarte

Profile and Interview with Alli LaCroix: Relentlessly Positive

I recently had a very engaging conversation with Alli LaCroix regarding her athletic endeavors. My wife Trish and I have known Alli since she was 19 years old. She has become quite an accomplished athlete. This is a must read interview for anyone trying to figure out what it takes to keep going. The photos are courtesy of Alli's boyfriend, Charles Denson.

PROFILE OF RUNNER:


A.  Name, age, city and state, how long lived there?
 
Alli LaCroix, 35 years old-leap year baby, Tucson AZ been here since ‘94


B.  Place of birth, where did you grow up, high school, college, military, other?


I was born in Albany NY, moved to Sunnyvale CA when I was 1  and lived there until I moved to AZ for college.  I went to Homestead High School (same as Steve Jobs!) and I went to U of A for college.

C.  Other than running – hobbies, interests, pets, kids, current employment?

I have 1 cat, Diablo, who is still chasing his tail at 16 years old.  I teach art at a middle school in Rio Rico AZ.  I am currently training for Ironman Arizona taking place in Tempe AZ on Nov 20th.  This will be my 8th Ironman.  I enjoy listening to books on tape, especially since my drive to work is an hour each way, I’ve recently found cooking and baking enjoyable.  I was never good at it, but I took lessons for a chef, and he gave me the confidence to try new things.  So far, most things have been successful.  Charles has been on the receiving end of this new found hobby.

D.  Favorite distance to run or race on trail and on the road?

Well, I really like the 50k trail distance.  As far as road, I’m realizing that I can be quite successful at the marathon distance.  I’d like to see how fast I can actually be.
 
E.  Favorite race course or event?

Avalon Benefit 50 mile run on Catalina Island

F.  Favorite Tucson area trail to train, run, hike?

Gosh, I am not sure I have a favorite, its been a while since I’ve been on trails-training for road marathons have kept me on the road for the most part.  I certainly do miss it.

G. Favorite vacation destination?

Vacation?  What’s that?  My favorite summer trip so far has been riding the coast of CA on bicycles with Charles Denson.  We went from the Oregon border to Santa Barbara.  It was an incredible experience.  Then maybe would be Yosemite. I just can’t describe the feeling of being in that park, all its beauty and grandure makes me feel so insignificant, but also so lucky to be able to experience it.

H.  Favorite post-race/run food, drink and activity, ie. hot tub, ice cold river soak, etc?

Right after a race, I like chocolate milk or chocolate muscle milk.  I also crave a fountain diet coke.  That night I like to dance the night away!

I.   Pet Peeves?

Hmmm.  Not sure I have one.

J.  Current book you are reading or favorite author?

I am reading Nutrition Periodization for Athletes  by Bob Seebohar.  I am listening to a Michael Connely book on CD currently.  I really have enjoyed Janet Evanovich’s Stephanie Plum novels.  Highly entertaining!


K.  Favorite quote or saying to live by? 

“Don’t ask me why I run, ask yourself why you don’t”

L.  Person you look up to, emulate, hero?

I tell people that my hero is Ronnie Lott - his work ethic, his dedication and determination.

M.  What has been your worst running injury?

KNOCK ON WOOD!!!  I have been very lucky and really my worst injury was an inflamed IT band.  It didn’t last too long.

N.  If you could no longer run or lost the use of your legs what sport or activity would you pursue?

After I stopped crying and feeling sorry for myself, I think I would become a wheel chair athlete, and continue to do the sports I do currently.


TA:  Hi Alli, it’s nice to see you. You’ve been awfully busy lately just completing your 7th Ironman.

Alli:  It’s great to see you too. This was my 7th completion out of 8 attempts and my 3rd Arizona finish. I finished in my second best time.

TA:  That sounds good. Most of us know that the race starts with a 2.4 mile swim and then a 112 mile bike ride finishing up with the 26.2 mile marathon. Talk about how your race went.