Crazy Legs Adventures

Ask Crazy Legs

2012-01-21T07:00:00.000-08:00

How do you deal with the aging process? Especially the part that includes running slower? It depresses me.
kara

Kara,

First a few facts. It would appear that the body reaches peak efficiency at the age 30 and then declines in many ways. Using age 30 as reflective of 100% performance, we see the following: (a) pumping efficiency of the heart is reduced about 20% when a person reaches 55, (b) kidney function is reduced about 25% at 55 years of age, (c) maximum breathing capacity declines about 40% by 55 and 60% by 75 years , (d) basal metabolism rate goes down about 10%. (Resource: http://www.therubins.com/aging/process1.htm)

Sorry for depressing you more but you can not stop father time. But performing endurance exercises, like walking, running or swimming, improves the health of your heart, lungs, and circulatory system. They may also delay or prevent diseases such as diabetes, colon cancer, heart disease, osteoporosis, and stroke.

As we age we will also lose speed while running but your endurance is still there. Maybe it is time to try ultra marathons (i.e. 50k, 50 and 100 milers) where speed is not important instead finishing becomes your goal.

Crazy Legs,
I’m training for a half marathon in 3 weeks. Unfortunately, I just found out that there are 2 significant hills on the course!!!!

What should I do??? Any last-minute training hints?
Carrie

Carrie,

Here some tips for uphill and downhill running:

When running uphill, increase stride rate and shorten your stride slightly, which will keep your center of gravity over or slightly ahead of your lead foot, and lift your knees a little more than usual on the flats. Also, increase your arm swing slightly. Driving the arms a little harder will help to overcome the pull of gravity.

When running downhill, lengthen your stride a little and pay attention to your footstrike. Avoid hard heel strikes, which indicates that you are leaning back and overstriding with your knees too straight or locked and a lot of shock transmitted to your legs, knees, and hips. Try to land midfoot or forefoot with your knees flexed. A gentle heel strike followed by a quick roll onto the forefoot is OK if "forcing" a midfoot landing isn't comfortable. Unlike running uphill, an exaggerated arm swing is counter-productive when running downhill. Gravity provides the power going downhill. The arms are used mostly to maintain balance and rhythm

Hey Crazy Legs,

Training for my first half-marathon has been sidetracked. I had to take a month off and pretty much lost my base.The race is in 2 weeks, and I haven't put all the time and the miles in for preparation. In order to avoid injuring myself I've been doing a longer run on sundays (between 6 and 8 miles so far) and one or two 4-5 mile runs during the week.Am I screwed? I'm not looking break any records--I just want to finish it without injury.

Harv

Harv,
As a running coach, I would recommend not running the race. I tend to see people who did not properly train try to “wing it” in a half or full marathon. Many of these runners end up with serious injuries that sideline them for months. You should get your training back on track and find another half-marathon that you can do properly trained.

Picking my 2012 races

2012-01-18T09:04:00.000-08:00

Every year I have a very difficult time choosing my races for the new year. There are so many great races but I also need to balance being a race director, a father, husband and also new baby girl added to our family any day now. As I have gotten older my once four races per month schedule has decrease to ten or eleven a year. I make it a point to try some new races each year but keep a few favorites.

Clinton Lake Trail Run March 31st
http://secondwindrunningclub.org/races/clinton
This race is going to be a long training run for a 50 miler in April

Winona Lake Trail Ultra 50 Miler April 14th
http://planetadventurerace.com/trail/winona/
Never have done this one

(Pacing) Leadville 100 miler Trail Run August 18-19th
http://www.leadvilleraceseries.com/page/show/311976-lt-100-mile-run
Pacing my friend Misty Chandos this is her first 100 miler. I have ran this one five times always one of my favorites

Ultra Race of Champions 100k September 29th
http://www.ultraroc.com/
Never have done 100k plus enjoy the concept of the best Ultra runners in one place

I will run small trails runs and road races here and there but these are my big ones.

2012 Crazy Legs Race Series

2012-01-06T07:34:00.000-08:00

Come out and support our Northwest Indiana parks plus experience beautiful trail races.

About the CLRS: The purpose Crazy Legs Race Series (CLRS) is to promote non-pavement races in the Northwest Indiana region through the development and management of new and existing races. At all of our events you will experience fun and challenging course design in a low-key atmosphere. Races will be held in parks or areas in the Lake, Porter and Laporte counties. Race schedule is listed below.

PLEASE JOIN OUR GROUP ON FACEBOOK "Crazy Legs Race Series"

FOLLOW US ON TWITTER @CRAZYLEGSRACES

2012 Crazy Legs Race Series Schedule

March 10th 9:00 am Let Loose for Liberty 5k Griffith IN

April 28th 8:00 am Creek Ridge 5k Michigan City IN

May 13th 7:00 am Crazy Legs 10k+ Loveland CO**

July 1st 7:00 am Freedom Run 5 Miler Hebron IN

August TBA 8:00 am Run Dirty 5k/10k Cedar Lake IN

October 28th 9:00 am Crazy Legs 5k Westville IN

November 24th 9:00 am Turkey Recovery 5k Laporte IN

December 21st 6:00 pm End of the World Run ????? ??

**Free entry if CLRS member

* Race dates are tentative and maybe subject to change. Also more races

maybe added during the year

Pics for the 2011 HUFF 50k

2011-12-23T11:37:00.000-08:00

Why run when you can walk and enjoy the water.

My legs were feeling numb after this one.

2011 HUFF 50k Trail Race Report

2011-12-18T10:20:00.000-08:00

The 2011 edition of the HUFF 50k brought a new venue the Chain of Lakes Park in Albonin, Indiana and some crazy conditions on the course. During the week we had some pretty good rain which I knew would make the course wet. Little did I know the lakes near the course would overflow and put the trail underwater. The 50k consists of two loops each 15.6 miles in length there was also a three person relay.

Loop 1:

Not knowing what the course would bring plus not being a fast starter I just stay back and tried to get into a rhythm. Light snow was falling and the temperature was near 30 degrees. Footing was a little slick with the snow on trail. The first 5 miles had some wet spots but nothing to write home about and I was able to run around them. Around mile 11 is where deep water appeared. I wore my Saucony tights which proved to be a good choice from the water crossings. Going through the cold water gave a nice shock like grabbing an old electrical cord. I debated to run through it or waddle slowly. I chose to waddle so the water did not splash onto my upper body and make me even colder. After getting through the water my legs felt like frozen fish sticks. My legs would warm up and dry out then another water crossing would come. This happen until end of the first lap and I think my time was around 2:08.

Water Crossing

Loop 2:

I was mentally drained from the first lap and having difficult time getting my hands warm. The good thing about the second lap is that I knew what the course had in store for me. All the runners on the course had carried the water further up the trail. This made the trail much muddier and slicker. Some parts had wet and thick mud that caused me to slide side ways on the trail. With all the sliding and waddling through the cold water crossing I was just fighting to keep running. The miles clicked bye and I finally reach the end in 4 hours 33 minutes.

Videos - Paul "Crazy Legs" Stofko Interview - Crazy Legs 10k+ Trail Run 2008

2011-12-01T07:24:00.000-08:00

Interview I did for my Crazy Legs 10k trail run

crazylegs - Videos - Paul "Crazy Legs" Stofko Interview - Crazy Legs 10k+ Trail Run 2008

Leadville 2007 100 Miler Race Report

2011-11-28T02:48:00.001-08:00

“You’re better than you think you are and you can do more than you think you can.” These words proved to be my motivation to complete my third Leadville 100 miler. I suffered through dehydration, falls, rain, and muscle cramps to see that beautiful finish line. But this race showed how important my wife (my crew) and my pacers are in bringing me to end. Here is my aid station-to-aid station of the race.

Start to May Queen (13.5 miles): I wanted to set a good pace and arrive at May Queen before the two hour mark. I felt pretty good and this year was not as cold as 2006. This is time to see which muscles are tight and calm myself down. Arrive at May Queen at 1:56 Elevation range: ~ 9,600-10,200 feet

May Queen to Fish Hatchery (10 miles/23.5 miles cum): As the sun rose, I started to head to Sugarloaf Pass. Time to head up to 11,000 feet so walking was in order. Temperature was starting to rise I looked forward to getting some of my warm clothes off at the aid station. Arrived at Fish Hatchery at 3:42. Elevation range: ~10,000-11,200 feet

Fish Hatchery to Halfmoon (7 miles/30.5 miles cum): Ah the short flat section it is time to pick up the pace. It was very sunny and I was sweating a lot for high altitude this would come to get me in the later miles. I should have taken some electro tabs at the time but didn’t. Arrived at Halfmoon at 4:50. Elevation range: ~9,400-9,900 feet

Halfmoon to Twin Lakes (9 miles/39.5 miles cum): This is a difficult section to follow, because of the number of intersecting trails and roads. I started to cramp up in my calves so I try to taken more fluids but it was too late. Arrived at Twin Lake at 6:36. Elevation range ~9,300-10,400 feet

Twin Lakes to Winfield (10.5 miles/50 miles cum): Crossing the cold water sections after the getting out of the Twin Lakes aid stations was a welcome relief to my cramps. Leadville had received rain for the last few weeks the water sections were as high I have seen in two years. This section is a constant climb up and up to Hope Pass. I was still sweating profusely without peeing so trouble was coming. Arrived at Winfield 9:40. Elevation range: ~9,300-12,600 feet

Winfield to Twin Lakes (10.5 miles/60.5 miles cum): Finally pacers to help me out. My friend Clint joined me for the 10.5 mile trip back to Twin Lakes. Out the aid station is a nice flat, slightly downhill section before heading back to Hope Pass. I felt pretty strong on this section running the whole thing. As we began the climb all my muscles in my lower body began to cramp. I have never had an experience like that. I told Clint I needed to stop and sit. As I sat my right calf began to muscle spasm wildly. All the dehydration issues earlier had finally got me. Lucky a runner that passed me had some electro tablets to give me. I took 5 of them and the cramping lessen and we starting back up to Hope Pass. It started to rain as we headed down from Hope Pass. The trail became muddy and slippery. I fell about 3-4 times and Clint was there to help me up. Finally I limped into Twin Lakes at 12:56. Elevation range: ~9,300-12,600 feet.

Twin Lakes to Halfmoon (9 miles/69.5 miles cum): Feeling like I just got hit by truck it was time to be joined by my next pacer and friend Sherri. This section has some downhills which was hell on my Quads. I felt very unstable and fell about 5 times. Dave Goggins passed me check to see how it was going. I said not well and Dave provided me two aspirin. Thanks Dave! Arrived at Halfmoon 15:17. Elevation range ~9,300-10,400 feet

Halfmoon to Fish Hatchery (7 miles/76.5 miles cum): Flat and pavement I hate to say it but it was a welcome site. Alison joined me and made me run the whole thing. I started to feel a little better and I able to keep a good pace because of Alison. Arrived at Fish Hatchery at 16:46 Elevation range: ~9,400-9,900 feet

Fish Hatchery to May Queen (10 miles/86.5 miles cum): My new pacer Pam joined for a section that has the last of the big climbs. It was a moonless night so it was very dark. Pam just kept me moving up the hills even if I did not want to. Arrived at May Queen at 19:40. Elevation range: ~10,000-11,200 feet

May Queen to Finish (13.5 miles/100 miles cum): Clint returned for another round of pacing. This section is always a problem for me and this year was no exception. I could not run at all. My legs said go screw yourself! As people passed us I felt depressed as if each runner took a piece of my heart. I was able to at least run the last mile to finish arriving at 22:56:32! Elevation range: ~ 9,600-10,200 feet

Ask Crazy Legs: Ankle Weights

2011-11-18T13:39:00.001-08:00

Crazy Legs,

I was thinking about using ankle weights while I am running. What are your thoughts?

Marie

Marie,

The use of ankle weights during running is dangerous and unnecessary. Benefits from this added weight has been shown to be very small in recent studies. With every mile that is run, the feet must absorb 110 tons of energy. Ankle weights only add to that stress on your legs and feet. Use of these weights, even light ones, can result in not only acute injuries, but also chronic overuse injuries such as tendonitis. They can also disrupt your balance and proper running form.

There are smarter and safer ways to improve your running or increase the intensity of your runs. This can be achieved by adding hill repeats to your current running program. You can achieve the same intensity of ankle weight running without the same level of risk.

Find a hill that is a moderate-grade (5% to 8%) and is about one-quarter to one half-mile in length. It should take about two to five minutes to run up at your 5K to 10K race pace effort or slightly faster. If the hill is too long, the recovery coming back down will be too long. Do about three to five repeats, five to ten for more experienced competitors once a week

*Journal of Sports Medicine and Physical Fitness showed that women ages 21-51 who used light ankle and hand weights (1/2-3 pounds) during step aerobics three times a week showed no muscle-strength increases at the end of the 12-week study

Have a question for me please send them to stofko121@yahoo.com

Valpo 13.1 Race Report

2011-11-14T11:53:00.001-08:00

Ah the half marathon back in my 20's this was a good race to test how my marathon training program was going. Now as ultrarunner it is just a race to push myself. My friend Misty was the race director and does a wonderful job putting it together. Race day brought windy conditions but temperatures were into 60's. The course is flat and fast with straightways which I like. The horn was blown and we are off.

I had Saucony hat, gloves and arm warmers on thinking with the wind blowing hard it would be chilly. I was wrong because temperatures climb into the 60's. So after 4 miles took the gloves and hat off to cool-down a little. Felt pretty tight the first 5 miles as I was trying to maintain 6:30-6:40 mpm pace. At mile 7 the windy was gusting at 30 mpm in my face and it felt like I was running in place. During that time the song "Running Against the Wind" popped into my head.

At mile 10 I was slowing down after fighting the wind for a mile. Two runners came up and pass me at around mile 11 so I tried to push myself the last mile and half. I was able to finish in 1:26:10 good for 9th overall and 1st in my age group. Now back to training for the HUFF 50k in December!

Cold Weather Training

2011-11-06T11:23:00.000-08:00

Cold weather training requires a little extra planning and protection before you head out the door. Your body loses heat quickly in cold weather due to convection (heat loss due to motion), conduction (transfer of heat due to temperature changes), evaporation of moisture, and radiation (transfer of energy caused by the difference between skin temperature and ambient temperature). The right layers will protect you from the elements without weighing you down. Cold can take it toll on your performance and comfort. And frostbitten skin is always a risk. But if you take some simple precautions, you can maintain your mileage in anything weather winter bring your way.

The challenge in dressing for winter training is not only to keep the winter chill and wetness out, but to manage the heat and moisture your body produces as well. Even in subfreezing temperatures your body produces a lot of heat and sweat. You can produce up to two liters per hour when running. Water conducts heat away from your body 25 times faster than air – great in summer, but dangerous in cold temperatures. Staying dry under your layers is critical and can impact heart rate, as well as comfort, dryness, and warmth.

Here are some tips for dressing in layers:

First Layer

Forget cotton. It holds moisture next to your skin. Choose the new lightweight, moisture-wicking fabrics that hold a very small percentage of their weight in moisture. Performance microfibers hold less than on percent of their weight in water compared to 17% wool or 8% cotton.

Second Layer

If you running in very cold weather, you may need a middle layer to trap the warmth your muscles generate. Choose a layer that produces maximum warmth with minimum bulk. Synthetic fibers have an advantage of staying drier than natural ones.

Outer Layer

Fibers have been developed that block the elements without trapping too much heat and moisture underneath. Look for waterproof fabrics that vent.

Hands and Head

Up to 40% of your body’s heat loss occurs from the head due to a large blood supply, extra surface area, and the mucus membranes of the nose and mouth. Choose thin microfiber hats and lightweight gloves liners for your hands.

Don’t forget your feet

Cotton is a bad choice for socks. Look for synthetic socks that won’t hold moisture and become packed down when damp.

December Trail Runner article I was in

2011-11-06T06:11:00.000-08:00

Copy of the Trail Runner article I appeared in discussing the importance of incorporating speed work into your trail running program.

Gel Thotics Product Test

2011-11-04T11:00:00.000-07:00

I was ask by Loren from Gel Thotics to test out their product. I have never used any devices in my shoes for shock or support so this was new territory for me. When I received them they look like a weird shaped question mark. See photo below:

from http://www.kendallgelthotics.com/

Read the directions a couple times to learn how to placed them into my shoes correctly. After a few adjustments I was able to wear them in my running shoes. The first few times running they felt very weird but after a few times I got used to them. I have experienced heel pain off and on in my 20 years running. I have to admit these seem to help with that condition.

The most benefit I received from the Gel Thotics was with my cycling shoes. My stiff cycling shoe left my feet in pain after a ride. I saw improved comfort and fit in my shoes and no pain or cramping in my feet. If you like to try them used the code "twitter" for 25% off your order at http://www.kendallgelthotics.com/ and follow them on Twitter at https://twitter.com/#!/GelThotics

Why do you run?

2011-10-22T09:35:00.000-07:00

A common question I receive almost on a daily basis is "Why do you run?" As I was running Thursday in 30 mph wind gusts and rain coming down I began to ponder this question. As runners we all have something that drives us to get out bed and hit the streets, trails or sand. When I began running 20 years ago it was very difficult to keep up my running. I would be good for a few weeks then fall off the wagon. But as I have gotten older experiences in my life have made running become a part of my daily routine.

One experience that put the focus back into my running was the death of friend Jennie. Jennie was training for Wisconsin Ironman and was hit by a car while riding her bike. Her passion for sports made me feel that everyday is special and running was a way to express my passion. Since that time 4 am runs, snow, rain, wind, heat or hail are just small bumps on the road to get my runs in. So when the weather is horrible or you are too tired get up out of bed ask yourself "Why do you run?"

Dances with Dirt 50 miler in Hell, MI Race Report

2011-10-02T10:16:00.000-07:00

This was my first experience at a Dances with Dirt type race and also my first 50 miler in 7 years. Below is a quick description on the course from the web site (http://www.dwdhell.com/).

General DWD Course Information: The footing (What footing?) is rocky, muddy (a few river crossings) and loose in places. The trail is not maintained (non-existent) in some areas. We love this stuff and hope you do too. ILK RULES! Bring on the ILK! ILK me! Is the trail as tough as advertised? Yes and No. It’s no run down a nature trail (but at times it is just that), you will get wet and muddy. You won’t get swept down stream in any whitewater. Some big hills but no supplemental oxygen is needed. Our descriptions are a disclaimer. All in all, a great run in a beautiful environment...with stupid spots.

My friends and myself at the start of the DWD 50 miler

I will break my experience as aid station to aid station account. The aid stations are named by the race directors.

ReAwaking 5.30 miles - I told my friends Misty, Frank, Keith, Jose and Tony I was out there to race so I would not be staying with him. So we headed into the dark with cool morning air perfect weather for a ultra. In beginning of any ultra I am usually very tight so the first few miles is used to obtain a rhythm.This section had a clear trail and few hills in it. I had to resist the temptation to start off fast because it was going to be a long day. At the aid station I dropped my headlamp and was off to the next section.

Limbo 4.95 miles - We follow different flag colors depending on what race you are in (relay, 50k or 50 miles). 50 milers started with white flags then blue and finally pink. In this race you need to pay attention to flags because you are not always on a nice define trail. Usually in ultras the course is on well traveled trails so I would tend to "zone out". But if you did that on this course would be lost. I tripped a few times but that is normal for me. May as well get the trips out now than at the end. At the aid station fill my hand held bottles and ate some fig newtons.

This Sucks, Less? 4.75 miles - This section began 2-way traffic which sometimes makes you question if you are going the right way. We make a hard left turn and began to run on some horse trails. Horse trails are different terrain to get through and you are not breaking a speed record. About this time in the race I assess myself: how am I feeling?, what hurts?, how is my aid? and why I am I doing this? I was constantly trying to look for next flags that are tied to the trees. There was about 5-6 people with me at this time so we were able to move pretty smoothly through the course. Arrived at the aid station refilled bottles and had a P&J sandwich then off.

Stripper Pole 3.95 miles - Wicked hill section early includes the Stripper Pole Slide and Dirt Ladder hands assisted climb. I tried to take it easy on the downhills and maintain control so I would not run into a tree or something. I needed to pay attentions to the turns or I would be off on my own adventure. I had a bagel, chips and refilled bottles one with water and one with Gatorade. I get tired of Gatorade after a while and plain water tastes so good.

Styx, River of Death 3.15 miles - Some 2-way traffic in this section then off to the water. My legs were starting to get a little sore so the cold water felt great. The water was up to waist high in certain parts and did not smell that great either. Hope this is not where the town's waste water goes. After getting out for the river there was the aid station with your drop bags. I do not like changing shoes and socks I think it is a waste of time. You are trail runner stay mud and wet. I took a gel shot which tasted horrible as usually and was off.

Bad Out of Hell 2.9 miles - Uphill on a road to start and more uphill on the trail. My shorts, shoes and legs were drying off during this section for the water crossing so they remain nice and cool. Felt OK at this point of race a little tired and a few small cuts on my legs from the plants on the trail.

Potto 6.0 miles - The trail was a mix of hills, rocks and roots in this part. I remember thinking about the miles I had left and wondering what the course would bring me. I was playing AC/DC song "Its a Long Way to Top" in my head over and over. We headed to 50k finish and 50 miler like myself pass the finish line and continue on for another 19 miles of fun. Had a gel shot and refilled bottles at aid stations. I took some fig newtons for the road. I walked about 1/4 mile to eat and drink. My shoulders were sore and tight after carrying my hand held bottles for 31 miles.

Abyss 2.55 miles - Early in this section was black, shoe sucking mud. I tried to put my legs up hard to get out of it only to feel my shoe start to come off. I started a new method walking lightly and no hard pulls up on my leg. The method worked well and still have my shoes on after that part. I was by myself at this point so I have to really keep my eyes open for the next pink flag. I lost the trail a few times but quickly recovered. I pushed myself on the downhills and flats trying to maintain a 9:30 mpm when possible which was very rarely on this course.

Vertigo 5.8 miles - This section felt like it was 20 miles. My mind was getting fatigue and my body too. My saving grace in this part I was pass person who were tired out. Each person I passed provide a little mental boost to keep pushing. I was able to catch up to group of people and decided to ease back a little. I was following one runner when we lost the trail. No pink flags in sight. So one runner went one way and another runner ran other way. The runner found a pink flag on the ground but none on trees. We decided to stay on this path and after about 1/2 mile we saw pink flags on the trees. The runner that was leading me was so upset about marking he took off. I stay with him for a little while but realize he was going to burn out. He was using his anger to fuel his pace which would wear off soon. I just hung back and waiting for that moment and pass him on the hill never to see him again. I was glad to see the aid station and ate some cookies then off.

The Stupid Lake 3.65 miles - Running on this part pretty good was in to a zone. All of sudden trail stopped and when into a lake. I stopped thinking I miss a turn. I look to my left and saw the pink flags tied to the trees along shore and some on plants in the water. I guess this lake section and so I entered the water. This water a few deeper sections than the earlier water crossing. The water was a welcome relief but I was slow moving through it. Aid station had your drop bags to change shoes and sock etc. but you know my thoughts on changing I am out of here.

Don't Get No Better 2.85 miles - Overgrown grass, tree limbs and plants with sharp spikes is this over yet. I was tired of the course by now and starting to trip and fall. What 7 miles a easy run during the week. I told myself over and over again.

Dirt's Revenge 4.15 miles - Hilly and some sharp turns but the end is near, right? Had a few relay runners pass me going the speed of sound. I felt pretty strong but slow. Out of woods and headed toward the finish. Push it will all I had to finish in 9 hour and 2 minutes. DONE!!!

9/11/01 My Memories

2011-09-10T06:33:00.000-07:00

As American reflects on the 10 year anniversary of September 11th I also look back on the day. Many media outlets state this was the Pearl Harbor of my generation. I forget which generation I am a part of being 35 years old. Is it the X, Y or Z generation? Whichever one I am a part of the events on that day are burned into my memory.

I have just moved to Fort Myers, Florida in May 2001 taking my first "real" job after graduating from Northern Arizona University with a BS in Exercise Science. My thoughts during that time in my life was filled with new possibilities and adventures in the real world. The morning of September 11th I was performing as assessment on a new member at the Cape Coral Wellness Center. There were many televisions located throughout the facility and the first reports were that a small airplane had hit one of the Twin Towers. I completed my assessment and looked at the bank of six televisions as they each change their regular programs to coverage of the events in New York. As you know when this happens it is not a good thing.

I have never experience in my years in the fitness industry when everyone in the gym stop working out and stared at the television. Myself and fellow employees also did the same thing trying to process the information that was reported by the news people. At that moment I felt alone, scared and uncertain of the future of our country. I remember each night watching the television and crying not being able do to much else. One morning I was finally able to go for a run and seeing a half mile line at the Red Cross for people wanting to donated blood. At that time we were hoping that there would be some survivors and blood would be a needed.

Ten years since the attack are we a different country? I believe so but America tend to have some memory loss. We are more worried about Kim Kardashian's wedding and what Lady Gaga will wear next. We are forgetting the heros of that day and military that still protect our freedom.

1st Annual Creek Ridge 5k Trail Run-Director Thoughts

2011-09-02T12:14:00.000-07:00

Beside running another one of my passions is race directing. Though a lot of fear, blood, sweat and tears go into producing a race it is a great sense of accomplishment after the event is over. But getting to race day is an uphill climb. I have been able to direct many races this year and formed a new trail race series (http://www.crazylegsraceseries.info/) but your 1st annual race always is difficult one to begin. Runners look at 1st annual race with caution. Does the race director know what he/she is doing? What type of terrain? Where is located? Does it fit into my racing schedule? These are just some questions that runners may ponder. As race director, your race especially 1st annual needs to develop what I call "street cred" among the running community. Unorganized and understaffed race will not see the 2nd annual.

These things all play into my mind as I was developing the 1st annual Creek Ridge 5k. I wanted to showcase some of great parks in the NW Indiana area and Creek Ridge County Park in Michigan City, Indiana fit the bill. Picking a race date is always difficult because I do not want to conflict with another races. I pick the race date about a year in advance so thats why I have most of my races on Sunday instead of Saturday. After all prep work, course marking, t-shirts and food you never know until race day how the event will do.

I knew on race morning the Creek Ridge 5k would be small but the course was good, runners had fun and weather beside a little rain was great. Eleven runners enjoyed the day and I hope I obtained a little "street cred" with them. I look forward to the 2nd annual Creek Ridge 5k

Greenland 50k Trail Run race report

2011-05-18T06:49:00.000-07:00

Info about the race from the web site: Starting from the northern trailhead, the course travels south on the Old Territorial Road. At the first intersection, runners will continue to head south (straight) towards Palmer Lake. After 3.5 miles, runners will turn left onto the Kipps loop and run up and over the saddle, which is the high point of the course at 7,400 feet, at five miles. The next three miles are all downhill to the eight mile finish. Runners will make a right on the Greenland Trail at seven miles. 50K and 25K runners will run to their respective turn-around points and then follow the Greenland Trail back to the Old Territorial Road where they will veer left and follow the above route again. 50K runners will compete the loop four times before heading to the finish.

I was in Colorado directing a trail run so I thought I would take advantage of the opportunity and run a 50k. I knew I would be at a disadvantage because of the elevation and dry climate. This is my loop-to-loop account of the race held on Saturday, May 8, 2011.

Loop 1: Not knowing the course terrain this is my feel out loop. The temperature at 8am was already about 65 degrees so it was going to a hot one. I found a nice pace and started to settle in. I was trying to stay well hydrated because the sun would be beating down on us the whole race. I finish the loop in 1:03

Loop 2: I was into my rhythm and was running the down hills. I look at my Garmin and my heart rate was pretty high at 175 bpm. The temperature was starting rise and feel the heat on my skin. Actually I felt great on this loop and thought I could possibly run under 4 hours 30 minutes. Loop time 1:02

Loop 3: Ok the heat and low humidity are taking their toll on me. At the aid stations I started taking electrolyte pills but it may have been too late. Having not run in hot temperatures my body was not adapted to it yet. I slowed this loop to 1:08

Loop 4: Finally loop and I was hoping the maintain a good pace and finish under 4:30. The first part of the loop I started to get some hamstring and calf tightening. I was able to run through it but at 4 mile mark of the loop the wheels came off the bus. My calves lock up and I was unable to walk. I sat in the grass trying the stretch my cramps out. I stopped about 4 times and finally was able to make it to the finish with a loop time of 1:25 and total time of 4:43:06.

http://www.greenland50k.com/

pics of me from the race:

http://eventpictures.com/app/event/searchPicture;jsessionid=2430844af34c17754e29?eventInstanceId=22582&searchType=2&curPage=1&searchWordCaption=172

Hammond Charity 10k

2011-04-14T04:53:00.000-07:00

The Hammond Charity 10k was held on April 9th in Hammond, Indiana. As ultra runner, speed is something you tend to lose by running many long slow runs. But I surprised myself and won overall a rare feat for me. Next race is the Greenland 50k in Larkspur, Colorado on May 7th.

2010 Leadville 100 miler video

2011-03-25T17:23:00.000-07:00

2007 McNaughton Park 150 mile Trail Run Race Report

2011-03-24T19:30:00.000-07:00

Some of my friends have asked me to repost this race report from 2007. Enjoy

Coming into the 150 miler I had some serious doubts about myself. My training in my new home state of Colorado had not been the greatest. But my wife, Pre's Posse, and family would be there to motivate me to an overall victory.

McNaughton Park Trails Runs is one of my favorite races and this would be the fourth year I have been there. I know the course very well and I believe RD Andy does a wonderful job putting on the races. Below is a lap-to-lap account of my experience at McNaughton.

0-10 Mile Lap 1: Starting at 6 pm on Friday us not my favorite time to run. I felt very tight so I took it easy and ended up about a 1:41 loop time. The time a little fast but OK. The course was in good shape and the two water crossing were ankle deep. There were some muddy spots but I actually enjoy dirty, muddy and hilly courses.

10-20 Miles Lap 2: Night time so that means head lamp time. I still was feeling tight and little tired but the water always wakes me up. I slow down this lap to 2:02.

20-30 Miles Lap 3: Ran with some people at times then by myself. Started to loosen up and get into a comfortable run. I see the leaders of the 150 miler and I think they are out too fast. It is very early in the race and you must respect the course. Conditions will change and you can pay for it later in the race.

30-40 Miles Lap 4: I use my first pacer Dustin on this lap. It was great to have the company and to keep me focused. Dustin is a member of our Pre's Posse running group. He kept me running the flats and power walking the uphills. Lap time 2:12

40-50 Miles Lap 5: Back to running without a pacer. I try to keep focused. I have been eating mostly fig newtons and taking in liquids constantly. The water crossings are beginning to numbing my feet for a mile or two. Lap time about 2:10

50-60 Miles Lap 6: My second pacer of day joins me on this lap. Sommer brought much needed company and laughs. This race has proven the value of pacers and I am very happy to have them here. I am more in the zone now. Sunrise is coming and I look forward to it. I have been getting very tired on this lap. Lap time 2:14

60-70 Miles Lap 7: Sunrise has brought me back to life. The mud is very caked up on my body and some of it washes away in the water crossing. But it returns each section I run through. This lap I was back on my own. I have limited number of pacers now but more will arrive this afternoon. Lap time 2:15

70-80 Miles Lap 8: Here comes the rain and this trail get very sloppy when wet. Dustin is back for another lap. I was praying the rain would stop but alas it did not listen. The rain causes problems for me and Dustin on the steep downhills. I landed on butt many times and this reminded me when it down poured the last two laps of last year 100 miler. My shoes were pretty nasty looking but I dare not take them off. Lap time 2:24

80-90 Miles Lap 9: My friend Scott decided to come out and pacer me this lap. I have run with Scott before but he has never paced me. He did a great job of keeping me focused and leading me through messy spots along the course. The rain had stopped and the wind was picking up. The sun popped out a few times. The trail was started to dry out a little by mile 85. I was eating and drinking very well. Felt pretty good. Lap Time 2:30

90-100 Miles Lap 10: My friend Carensa was the pacer for this lap. I had heard people were dropping out or dropping to a shorter distance. But I have no doubt in my mind I would finish what's another 50 miles. Right? About mile 93 I caught up with the leaders Dave and Ryan. I wish them the best and passed them. It was a great emotional boost. Lap time 2:17. My total time for the race was 21:40 about an hour faster than my winning time in the 100 last year.

100-110 Miles Lap 11: This lap was uncharted territory for me. My long run ever was about 105 miles. Scott was joining me for his second lap. I thought I would be very tired and talking crazy but I wasn't. I thought to myself to keep moving and that all. I made sure not to stay at the aid stations longer than 2-3 minutes. Get in get out. Lap time 2:24

110-120 Miles Lap 12: Are we there yet? This lap I brought to pacers Ben and Christa. The felt slower and mud was getting old. In some sections the mud was shoe sucking and had an interesting smell. Lap time 2:20

120-130 Miles Lap 13: I was looking forward to hot shower and bath at this time. My crew found a pacer for me at the start/finish area. My pacers were getting injured and beat up out there. 16 years old Eric joined me for lap 13. My mind was getting a little fuzzy but at least I was seeing anything. I felt old this lap running with a 16 years old but he was doing a great job. Lap time 2:41

130-140 Miles Lap 14: Carensa was back and Bruce (RD Andy's college roommate) joined the fun on lap 14. Bruce had helped mark the course the week before. The only thing I kept thinking is one lap after this one. I was a little cold at this time and I was a little I felt this good. But I was slowing down. Lap time 3:02

140-150 Miles Lap 15: HOLY CRAP!! This is it! Sommer and Ben joined me for my last lap. I just wanted this thing over with. I think my crew was thinking the same thing. Day was coming in a few hours and I think I need some sleep. Sommer and Ben kept me moving and brought me home. Finish time 35 hours 22 minutes

My First Ultra Race in 2011 Greenland 50k

2011-02-25T08:02:00.000-08:00

I finally signed up for my ultra race of 2011 the Greenland 50k (http://greenland50k.com/ ) The race is held in Larkspur, Colorado on May 7th. This will be the first time I have done this race. I will be in Colorado directing my Crazy Legs 10k Trail Run in Loveland on May 8th so why not take advantage of it. It will be a nice race to get the ball rolling for the 2011 race season.

2011 Running Schedule

2011-01-07T16:51:00.000-08:00

A new year is upon us and many runners out there are putting their 2011 schedule together. With two jobs, a two year old son, race directing and coaching Fleet Feet running programs my schedule is already packed. The way I approach my schedule is to have 2-3 must do races and fill in other races as the year progresses. My three must do races:
-Greenland Trail 50k-Larkspur, CO May 7th
-Leadville 100 Mile Trail Run-Leadville, CO August
-St. Pat's 24 Hour Run-South Bend, IN October 15th
HAPPY 2011!

2010 Huff 50k Offical Result for me

2010-12-19T18:24:00.000-08:00

5th in my age group 30-34 and 13th overall

Paul Stofko 8:04/M 33.000 4:26:21.27

1st Loop 1:26:18.85 7:59/M 10.800 miles 1:26:18.85

2nd Loop 1:27:58.53 7:55/M 21.900 miles 2:54:17.38

Last Loop 1:32:03.89 8:18/M 33.000 miles 4:26:21.27

2010 HUFF 50k Race Report

2010-12-18T14:31:00.000-08:00

What do all these things have in common: shotgun blasts, men, woman and children with shotguns and a dead deer carcass well all were see or heard by me during the HUFF 50k. This race course is three loop of ~10.8 miles. Here is my lap to lap account:

Don't forget your IceSpikes

Lap 1 "Discovery Lap"
This lap I "discover" the course conditions, how my body is feeling and do have enough or too much clothing on. Now at the start of the race the temperature was 10 degree according to my car gauge. That means bundle up and the trail was cover in about 2 inches of snow. So I wore my IceSpikes on my shoes and boy did that make a difference in traction. Since we pass our cars each lap I can adjust clothing plus get food and drink I need. I ran this lap i ~1:26n

Where did my Gatorade go?

Lap 2 "Into a Groove"
This lap I find a happy place where I can maintain a steady pace. My food of choice for this race was Fig Newtons it has a strong following in the ultra community. I ate about 5-6 newtons each lap and also carried a hand held bottle with Gatorade. During my first lap the Gatorade froze inside opening so I just unscrewed the top and drank it that way. But I think I got a little on my beard. I was able maintain pace pretty well and finish the lap in ~1:27

Lap 3 "Catch and Pass"
Finally lap and some of the runners are getting tired myself included. So I try to catch and pass them. It gives me a little mental boost this works great if you running well but I was on my way down. I passed a few people which helped. I finished this lap in ~1:32 for overall time of 4 hours 26 minutes 20 seconds

2010 HUFF 50k Saturday

2010-12-16T08:50:00.000-08:00

HUFF 50k 2004

Well Saturday morning I will be at the start at the HUFF 50k. I have done the HUFF about five times I think and each race always bring unique weather. It is a good event to end the year of racing and start to think about new goals for 2011. I will post a race recap here after the race. Below is a little about the HUFF 50k:

About This Event

One of North America's largest ultramarathons. Also includes a 3-person 50K Relay and a One-Loop (10.8 Mile) "Fun Run." There are discounted fees for 19 and under relay entrants. The Kekionga Trail is a gently rolling trail; easy enough to be a good first-time trail course; technical enough to give an advantage to seasoned trail runners. Measure yourself against time, distance...and weather! We're known for the great post-race foods - particularly our array of soups. Overall men's and women's winner of the 50K receive a large, engraved, granite trophy. Custom finisher's medal to each participant completing The HUFF 50K individual race or a HUFF 50K Relay. HUFF logo gear for all 50K and 50K Relay participant. HUFF race t-shirt included for every registrant in all divisions