Crazy Legs Adventures

Winter Training and Staying Motivated

2022-12-08T11:24:00.000-08:00

I have come to regard November as the older, harder man's October. I appreciate the early darkness and cooler temperatures. It puts my mind in a different place than October. It is a month for a quieter, slightly more subdued celebration of summer's death as winter tightens its grip.

Henry Rollins

Though we are in December Mr. Rollins sums up winter quite well in his quote above. If you are a runner winter tends to be a tough place to get motivated and continue your outdoor workouts. Cold and dark days send your "get-up-and-go" attitude to boy that loveseat looks so inviting. The challenge is you need to dress for winter training so you are not only keeping 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. Staying dry under your layers is critical.

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.

Keeping Motivated in the Winter

Here some tips to keep you going in the Wintertime so you can reach your goals in 2023:

Sign up for a Winter Race

Local races in December

-Christmas Lights Run/Walk Tuesday, December 20th, 2022, 6 pm

-Santa Run, Walk & Ride Saturday, December 24th, 2022, 8:30 am

Local races in January

-Frozen Feet 5k Trail Run Sunday, January 8, 2023, noon

-I Love Coffee 5k Road Run Sunday, January 29, 2023, 9:00 am

Run with Friends or Group

-Meet up with friends for run to keep you accountable

-Sign up for group training programs Fleet Feet in Schererville has a 5k and 10k Winter Training Programs available

Run Slower

Embrace the cold, crisp air and build your base with easy running. Once Spring comes you will be ready for tempo, speedwork and hill repeat runs. Also streets maybe icy or snowy, slowing down can reduce the risk of falling.

Run in or near daylight

If it is possible to run during some daylight during the week. Mix up your runs so you can get more sleep, keep variety, and avoid always running in the cold and dark.

If you are interested in a topic you would like me to cover shoot me an email at stofko121@yahoo.com

"Guess who back.....back again"

2022-12-05T12:51:00.006-08:00

Well it has been about 4 years since my last blog entry and with encouragement from my friend Tim I have decided to start again. I will return with race reports, gear reviews, race director thoughts but believe some non-running thoughts as well. If there something you would like me to discuss reach out to me at stofko121@yahoo.com. Have a wonderful day!!

2018 Frozen Gnome 50k Race Report

2018-02-24T13:06:00.000-08:00

Photo by Nick Penev

This was my first time running the Frozen Gnome 50k and holy crap it was cold. I believe at race start it was 5 degrees with a windchill of -15 so the race live up to its name. This also my first time running a race put on by the Ornery Mule Racing. The course and volunteers were awesome and I truly enjoy my experience in Veteran Acres and Sterne's Woods in Crystal Lake, IL. The 50k course was five laps each lap 10k in length. Here is my lap-to-lap account of my race:

Photo by Nick Penev

Lap 1: Discovery or "I can feel my legs"
Wow my face was numb as I began the race. This race was going to be a kick in the butt as my winter training has been pretty crappie. I was shooting for an under 5 hour finish but these very cold conditions that would be a struggle. After about 10 minutes my right hamstring was beginning to tighten up and with the cold it was going to take a while for it to warm up. I told myself to relax and take it easy on this lap but that is hard for me to do. The course was frozen in certain sections and I wore Icespikes on my shoes for additional traction. Had a strong first lap finishing in 52:35

Finishing lap 1 (Photo by Nick Penev)

Lap 2: Settling in
After completing the first lap I knew what to expect from the course. Started to warm up a bit and got into a rhythm. Drank some Tailwind at aid station before I began this lap new to that stuff it was ok. A little slower this lap finishing in 55:35

Lap 3: Half Way
Two cups of Tailwind and I was on my way into lap 3. Since it was so cold my beard added icicles each lap. It was beginning to get hard drinking liquids with ice in the way. Legs were starting to get a little tired and I knew it would be a hard last two laps. Done in 58:27 for this lap.

Lap 4: Slowing Down
P&J sandwich and some Tailwind before starting this lap and I knew this would be a slow one. I did not have many long training runs before this race. I could really feel it towards the end of this lap and needed to get focus on the final one. Slow lap finishing at 1:06:22.

Lap 5: "This is the End my only friend the End"
One more P&J sandwich plus little Powerade and I was off for the final lap. Legs very sore and calves getting very tight it was going to be a long lap. Mentally just trying to get through this lap and looking forward to a hot bath and some Death Wish Coffee. Finally the end arrives and took me 1:08:36 this lap. My finishing time was 5:01:33 good for 9th overall.

HUGE thank you to all the volunteers that froze their butts out there for us. Great race and looking forward to returning next year.

2017 Leadville 100 miler Race Report

2017-08-31T13:29:00.001-07:00

Our Group

We had a group of five of us that began the 2017 Leadville. This was my 6th Leadville my last one being 2012 edition and my goal was to achieve another under 24 hours finish. Alas that did not come to pass but with my wonderful crew of Jen, Anna, Mo and Jim I was at least able to finish it. Here is my aid station to aid station account of the race. Enjoy!

Nick and I at the start

Start to May Queen: (13.5 miles elapsed/13.5 cumulative miles) My friend Nick and I decided to run together for as long as we could. We position ourselves near the front of the start line hoping to reach the first aid station in about 2 hours. In the beginning of any ultra you are filled with visions of a PR, perfect nutrition and feeling strong throughout the race. This rarely occurs but positive thinking is a good concept. Nick and I got into a good rhythm and ended up arrive at the aid station in 2:16. Slower than we would have like but we thought we could make up the time throughout the race.

May Queen to Outward Bound: (11 miles elapsed miles/24.5 miles cumulative) The sun rising and that always makes me more awake. We began to increase our pace on the flatter sections of the course. I was drinking sips of Gatorade about every 15-20 minutes. I was eating some Honey Stinger chews and waffles each hour. I felt well hydrated as I was peeing about every 2 hours or so. Nick began to not felt too good and fell back for a little while. He returned and join me after after I had run a few miles alone. We ran the flat section at a good clip but I got my foot caught on a rock and down I went. Bracing the impact to ground with my hands left me with two large cuts on my palms. Bloody and in pain got up started slowing running again. We arrived at the aid station in 2:10:54 with total time of 4:26:51.

Photo by Terry Fletcher

Outward Bound to Half Pipe: (6.5 miles elapsed/31 miles cumulative) Nick and I headed out after the aid station through a grassy open area. Temperatures were beginning to climb I felt like I was drinking and eating well. The sun was beating down on me so I was beginning to sweat profusely. A pavement section is right after this grass part and I was hoping to pick up the pace there. Legs were feeling a little sore nothing to be concerned about. Nick and I arrive at aid station in 1:13:30 with a total time of 5:40:21

Half Pipe to Twin Lake: (8.5 miles elapsed/39.5 miles cumulative) I was still running with Nick at this point. I had a few more falls that reopened my cuts on the palm of my hands. So I did what Ken the RD told me "Rub some dirt on it!" I started eating my mini PayDays during this section and drinking just water and Gatorade. The sun was intense and really letting us have it. I looked forward to arriving at the Twin Lake aid station. As we near where our crews were I notice some guys with dresses on dancing around. It made me laugh and as I ran closer I realize that those guys were our crew members. I always enjoy a good laugh to uplift the soul. We enter the aid station in 1:54:42 with total time of 7:35:03

Twin Lake aid station with our good looking crews

Twin Lake to Winfield: (10.5 miles elapsed/50 miles cumulative) Nick was struggling as we left the aid station and told me me to go ahead. Walked through the nice cold water crossing dipping my hat in the water hoping to cool off a bit. Now to begin the slow climb up to Hope Pass and I tried to maintain a steady walking pace. It like forever to reach the Hope Pass aid station. Once there ate some Ramen Noodles and drank two Cokes. Felt full of pep to climb the remaining part of to the summit of Hope Pass. After the Pass tried to push the pace on the downhill switchbacks until I got to the more rocky section of the trail. I fell twice as I was heading downhill as I was not lifting my feet high enough to clear the rocks. Limped into Winfield hot and tired. 4 hours to complete that section with a total time of 11:34:14 at the halfway point.

Climb up Hope Pass with Anna

Winfield to Twin Lake: (10.5 miles elapsed/60.5 miles cumulative) Anna joined in for this section to pace me. I was feeling pretty horrible at this time. I was barely walking on the climb heading back up to Hope Pass. I had to stop a few times to rest on a rock along the trail. I was beginning to feel light headed and sick to my stomach. Told Anna I need to stop again and as I sat on a rock I threw up three times in a row. Pretty much emptied out all the food and drink in my stomach. Anna told me once I was ready let's get back on the trail and climb. With her encouragement we moved like a death march one step at a time up the switchbacks. At the beginning of each switchback I sat on a rock for a few minutes to rest. This has never occurred in my previous Leadvilles and it was my low point of the race for me. Finally we arrive at top of Hope Pass and it was a welcome relief. We headed down to the aid station and I ate some Ramen Noodles. We use the momentum of the downhill to increase our pace but I fell again opening up the cuts on my hands for third time. Felt much better as the elevation dropped as we neared Twin Lake. Completed that section is 4:22 with a total time of 15:56.

Twin Lake to Outward Bound: (15 miles elapsed/75.5 miles cumulative) Got some soup from my crew before heading out. I was able to run at a slow shuffle pace. Night was coming my favorite part of the day since a majority of my training is done in the predawn hours. No pacer for me for the next 15 miles then my friend Jim will join me for the last 25 miles. I was doing my best to walk the climbs and use my shuffling run/walk for the flat sections. Got into Half Pipe aid station filled my bottles and was off quickly. Flat and pavement sections awaited me as I headed toward Outward Bound. Finally arrive at the grassy open field and I knew I was near the aid station. 4:02 for this 15 miles section with a total time of 19:58:23.

Outward Bound to May Queen: (11 miles elapsed/86.5 mile cumulative) I welcome Jim into my world to pace me to the end. It was good to have a person to lead the way so I did not have to worry about following the course markings. I tried my best to eat and drink at this time but it was not happening. Endless climbing up powerline during this part. Slow....progress....mind numbing.......one foot in front of the other. May Queen it finally there 3:39:22 with total time of 23:37:44.

May Queen to Finish: (13.5 miles elapsed/100 miles cumulative) The end is near and Jim was going to get me to the finish line. The footing was rocky in the beginning part of this section so we were cautious as I had fallen enough through the day. At one point near the end I thought we were only 2 miles from the finish. Alas I was way off and we had more like 4 miles left. Jim was not excited about my miscalculation. Finally the pavement road was in our sites and only 1 mile left until the finish. I shuffle toward the end and my entire crew join me for the last push. The end and I am done finishing in a time of 27:17:54.

2017 Georgia Death Race (GDR) Race Report

2017-04-07T07:37:00.000-07:00

History: (from the race director)

The Georgia Death Race (GDR) is a point-to-point ultramarathon trail race in North Georgia. The race was about 74 miles this year with close to 40,000 feet elevation change, starting at Vogel State Park and finishing at Amicalola Falls State Park. The first 8 miles has close to 3,500 feet of elevation change. Including the 2,300 feet climb over 3.8 miles up of Coosa Bald.

This was my first GDR and I prepared myself for this race with many hills repeats and tempo runs on the treadmill for 4 months. Though some of the training helped the downhills took a toll on my quads. You also have to carry mandatory gear items which include a railroad spike throughout the race which is an adjustment carrying that much weight on my Orange Mud V2 pack. I attached some Icespikes onto my Altra Long Peaks for additional traction.

0-8 miles:

The pre-dawn morning brought temperatures in 50's as we waited the race to begin at 5:00 am. Once the normal race jitters wore off after 2 miles it was time to get into a good running rhythm. Trail became single track and we began our climb. As we climbed the wind picked up and the fog settle in which made me cold but I knew once we headed down to lower elevation it would be warmer. Hit the White Oak aid station fill up my bottles and was off.

Elevation Profile

8-16 miles:

I was into a good rhythm of running the flatter sections and hiking the hills. A lot down tree limbs, roots and rocks on the trails so try to keep my mind focus so I would not trip. At this point I was feeling good and enjoying the scenic views. You always feel great at this point in any ultra race flooded with the possibility of an awesome finish time but pain and doubt awaits you. Got into Fish Gap aid station refilled my bottles and ate some Rice Crispy Treats plus a few chocolate chip cookies.

16-22 miles:

I was tripping on some of the rocks and roots but was able to catch myself until mile 18. I was cruising a downhill section with many leaves covering the trail. Before I knew it I tripped on rock and crashed to the ground water bottles shooting out from my Orange Mud V2 pack. As I fell my right thigh landed on a rock. The fall produced a few nice deep cuts and deep bruise right in the middle of my thigh. As I stood up and tried to walk but each step of my right leg was shooting pain. It was like a "Charlie Horse" in the middle of thigh each time my right rectus femoris muscle (sorry a little anatomy) contracted. I am not going to lie but my eyes were "sweating" a little. I thought to myself can I do another 55 miles like this. At this point a lot self doubt creeped into my mind and my running rhythm was off. I did my best to run but could tell my stride was shorter than before my fall. Sucked it up and made it to Skeenan Point aid station.

Approaching Skeenan Point Aid Station

22-33 miles:

Now I was used to the pain in my leg and did the best to run when I could and power hike the uphills.The temperature was rising and with the majority of my training done in 40's I knew heat issues could be on my horizon. I was sweating perfusing with a high salt content because I could see white streak forming on the sides of my face. At Pointing Bravo (mile 28) and Sapling Gap (mile 33) aid stations I drank pickle juice. Also ate potato chips, PB sandwiches and refilled my bottles with water and Gatorade at each station. I was hoping to right ship before I starting going into heat exhaustion.

33-47 miles:
During these miles I knew my goal of a 14 hour finish was not possible but I knew I could finish. The sun in open spots of the trail was beating down on me. At 41 miles arriving at Long Creek aid station I felt like throwing up. I stopped ate, drank and try to get my senses about me. I believe I stayed there about 10 minutes after my nausea passed. I shuffle along the trail falling a few times. Finally I struggle to the climb up to the Winding Stair aid station at mile 47 hoping I would regain my rhythm for the remain of the race.

47-54 miles:
I headed straight downhill after the aid station and I looked like a 90 year old man watching each step so as not to fall. Runner blew passed me like they were running a 5k race. Each step was painful especially in my right leg. It is time like this that mentally you need to focus your effort to get to the next aid station. Hopefully that will push to get to the next one.

Arriving at Jake Bull aid station

54-65 miles:

Now I am tired and was moving slowly I looked forward to hitting the last aid station at 65 miles (Nimblewell). I was alone which makes your mind wander. The sun was going down and the climb to get Nimblewell was a never ending Jeep road up to the top. I try to throw some running in but my legs said "Screw you" so back to walking. Cars would pass me going up or down the road. They looked at me like I was crazy one man stopped and said "Are you ok?" I gave him the thumb ups and he headed back up the mountain. Finally after walking forever I say two people in chairs I thought YES I made it to the aid station. Alas they stated I had another mile and half to the aid station and that messed with my mind. I shuffled in the Nimblewell got my jacket and headlight on and took off.

65-Finish (74ish mile):

Ok about 9 miles left to finish time to just move. My Garmin died so I had no idea of time or pace which was a good thing. Darkness was creeping in and with my inability to lift my feet created increase possibly of tripping and falled. Falls did occurred during this section so I would just get back up and continue. I reached the park and I knew I had about three miles left. Out of nowhere about 3-4 runners passed me running downhills like a champ. I on the other hand slow and cautiously walked down the declines. I could hear screams of joy and clapping so finish was coming but not so fast....you need to climb to top of Amicalola Falls. Steep pavement incline given way to 175 metal steps that leads up to the top. Then a little pavement downhill and back on the trail for a mile. After all this insanity a little run through the creek and finish line. 18 hours and 6 minutes I arrive it was beautiful to throw my blank railroad spike in the black coffin and receive one engraved with "Georgia Death Race"

Results located here

Strava data until my Garmin died here

Huge thank you to all the volunteers you were great!

Race Report for 2017 Cactus Classic Trail Marathon

2017-03-12T06:09:00.001-07:00

I decided I needed to get out of my usual Indiana Dunes State Park training runs and head to Manito, IL to run a trail marathon. I am currently training for the Georgia Death Race that will be held on April 1st. I was looking at this race as a good training run and my goal was to run under four hours. This will be my first time at this race and I look forward to a change of scenery. Course description below from there website:

This course runs through the pine forests of Sand Ridge State Forest. It begins and ends at the "Oak Campground". The trail is has many flat runable section with several rolling sections. The trails themselves consist of loose sandy soil for which the park is named. Running these trails is similar to running on a beach. This race is named for the variety of cactus which grows wild throughout the park. Keep your eyes open and you should be able to spot them.

It is two loops for the marathon and here my loop-to-loop account:

Weather: 25 degrees, partly cloudy, light winds 5-8 mph

Trail: dry, sand 50%, dirt 50%, some hills, most wide with a few section of single track

Loop 1:

Since never running here I consider this my discovery loop. This will help me determine how to proceed for the final loop. I was dealing with a very tight left hamstring so I was hoping after a few miles it would loosen up. Luckily it did or it would be a long race. I forgot my handheld water bottle which would have been nice to have. I could have filled it up at each aid station. Running in loose sand is tough so I tried to run on more of the side of the trail where the footing was a little better. I also had Icespikes in my shoes to provide additional traction. Finish the loop in 1:53:50.

Loop 2:

Legs started to tighten up and my paced slow this loop. I was pretty much alone on this lap so really focused on the runnable sections. I powered up the sandy hills the best I could. I knew the last 4-5 miles were very runnable so tried to maintain a 9 mpm pace so I could achieve an under 4 hours finish. Goal accomplished with a loop time of 2:04:48 and total time of 3:58:39. Got first in my age group as well.

Mayhem Race Management did a great job putting on the race. I recommend checking out their races HERE

Results HERE

My Strava data HERE

2015 HUFF 50k Race Report

2015-12-27T05:41:00.000-08:00

I was able to coach a wonderful group of runners through Extra Mile Fitness for the HUFF 50k which kept me motivated to train for this race. Those runners did a great job in the race. Below is my experience at the HUFF 50k held at Chain O' Lakes State Park in Albion, Indiana on Saturday, December 19th. The course is two loops that are about 15.6 miles in length. The terrain is mostly dirt trails with a few small pavement sections.

Loop 1: Not feeling it....

Arrived at the race site about 1 hour before the start. Pretty cold morning at 23 degrees with a slight wind making it feel like 14 degrees. Wore Icespikes on my shoes to provide additional tradition as the ground was slightly frozen. I used my Orange Mud hand held water bottle filled with Powerade in it for hydration. I was getting over the flu and just did not feel as comfortable or confident as I did last year. I saw my friend Bret at start and we ran most of the 2014 edition together so I thought maybe I would run with him. I am not a very good starter in ultras I need about 10-15 miles to get into a rhythm. After about 10 miles I was able to catch Bret and Dave hoping that I could stay with them through the entire race. Managed to stay with them until the end loop. Loop time was 2:05.

Happy at the start pic by Dawn Vamos

Loop 2: The wheels of the bus fly off.....

Bret and I started the loop together but I felt soon he would taking off as my pace began to slow. I was drinking at each aid station and took at gel near 18 mile mark but nothing seem to work. Bret pull away about mile 22 and my quads began to tighten up. With 10 miles left Dave caught me and we ran together for 3-4 miles then he was off for his PR for 50k. About 5 miles left I was defeated mentally and physically. These are the moments where you are in survival mode just moving one foot at a time. The sun began to shine and I thought to myself hell I am doing what I love enjoy the pain. Unfortunately Mariah Carey song "All I want for Christmas is you" got stuck in my head near the end. For one thing I do not like song and I hate Mariah. So I tried to push the pace to get that song out of head. Final saw the finish line and the journey was over. My finish time was 4:27:41 (Loop 2: 2:22)

Pic by Barry Adams

Congrats to my HUFF 50k training group and everyone that had a great race. Thank you to Heather and Todd from Extra Mile Fitness for the opportunity to coach again.

Strava data from race: https://www.strava.com/activities/452958134

Gear summary:

Shoes:
Montrail Rogue Racer
Icespikes attached for additional traction (www.icespike.com)

Upper Body:
Under Armour Coldgear Compression Mock
Long sleeve tech shirt

Lower Body:
CW-X Compression Shorts
Compression Socks

Head:
Headsweats Thermal Beanie
"Wolfhound Racing" Hat on top of beanie

Hands:

Silicone Pad Palm Fingerless Convertible Fold Over Mitten Half Gloves

2015 Indiana Trail 100 Race Report

2015-05-06T02:56:00.001-07:00

On April 25th I revisited Chain O' Lakes State Park for my third Indiana Trail 100 miler. The course conditions are always up in the air in April. This year did not disappoint with rain coming down for 4-5 hours and course turning into a muddy mess during my last few laps. The course is six laps for the 100 miler with each lap about 16.67 miles. I brought my A-team crew/pacers consisting of Brenda and Jess Campbell now here is my loop-to-loop account of my race.

Photo by Jess Campbell

Loop 1: Shake it out

The week leading up to the race I maybe ran 10 miles total. As this lap began I was tight and a little sore so took it easy. I was running with my friend Aaron who was going for his first 50 miler in this race. Weather was about 42 degrees at the start and rain predicted all day. My thoughts were to stay with him until the 50 miler then one lap alone and pacers for my last two. I was trying to maintain under 3 hours per loop. The last three loops I would see what I could maintain. Aaron and I chatted through the whole loop and ran a nice pace. We completed the first loop in 2:50.

Loop 2: Getting into the swing of things

I wore the Orange Mud VP2 and was able to carry all that I needed without using the aid station but it is nice to have two on each loop. Aaron and I stayed together most of the loop but he was tightening up and slowing down. I hoping to stay with him but I wanted to maintain my pace. Aaron told me to go ahead and he would be fine. Alas I left him and continue on my way. I believe the rain was just starting during this lap nothing heavy though. Fell into a nice pace the rest of the lap and completed the loop in 2:50

Photo by Steve Pfefferkorn

Loop 3: Rain, rain go away come again another day.....
As for nutrition I was using Powerade for my fluids drinking 40 ounces per loop. Food wise I was consuming squeeze applesauce pouches about 4-5 each lap. Some were a blend of applesauce and vegetables others were applesauce mixed with bananas. This lap I started eating PB crackers and I had one bottle with just plain water the another one Powerade. The rain was on and off heavy at times I was not cold as I took my hat and gloves on/off throughout this lap. Traction was starting to be an issue in certain sections of the course. I had screwed in four Icespikes on the front part of my shoe for additional traction. I was able to maintain a steady pace and finished this loop in 2:58.

Photo by Steve Pfefferkorn

Loop 4: Mud fun?

The rain continues to fall and the course becomes a muddy mess in certain sections. Legs are beginning to get sore and tight. Mentally rain is not my favorite but after running in horrible weather all winter I will take the rain. I was trying to eat more solid food but I was not very interested in eating or drinking. I knew my friend Jess would be joining me for next loop so just plowed ahead. Random songs and thoughts enter my head this loop I try to focus getting to aid station then next aid station. My pace slows dramatically this lap to 3:22.

photo by Steve Pfefferkorn

Loop 5: Jess joins the fun
My friend Jess joined me for this lap she was third women overall last year at the IT 100 but suffered a bad injury in that race. She is just getting back into form so she is paced me to the first aid station then for last 2 1/2 mile section at the end. I realize my goal of an under 18 hour finish is not in the cards. The mud is just slowing me down and I reevaluate what I would like to achieve in this race. I believe an under 21 hours would be possible so I set my sights on that. Darkness begins to creep in near the last 3 miles of the loop. Jess join me for the last section and I just tell myself one loop to go. Completed this mud lap in 4:02.

The mud photo by Juan Juarez

Loop 6: Are we there yet?
My friend Brenda joined me for the final lap. I should have gotten new gloves and hat before took off for the last lap but I was feeling pretty warm at that moment. As we continue through the loop I am not interested in eating or drinking and my hands are getting cold as the temperature begins to fall. Brenda tried to entertain me with stories and knowledge of plant life in the woods. I was mentally drained and reply to her with "Yea" or "Ok". She kept me honest by running when the course would allow us and telling me to push it to pass people. My pace have slowed to a painful stiff legged jog and the loop seem to never end. "Relentless forward motion" is the name of the game now and we finally reach the end. I completed the loop in 4:34 and finish time of 20:36 7th overall.

Brenda, Me and RD Mike Pfefferkorn and Jess

THANK YOU to wife Rachel for watching our kids and always supporting me in my crazy endeavors. Jess and Brenda for crewing and pacing through the rain and mud. To all the volunteers, HAM radio operators, RD Mike and his crew thanks for producing a great race in my home state.

GEAR BREAKDOWN:

Orange Mud VP2 hydration vest www.orangemud.com

Base layer: Under Armour Coldgear turtleneck www.underarmour.com/en-us/

Outer Layer: The North Face Summit Series jacket www.thenorthface.com/

Gloves: Saucony Mittens

Hat: Headsweats Summit Beanie www.headsweats.com/products/summit-beanie.html

Shoes: Saucony Peregrine 4 www.saucony.com/

Grip device: Icespike www.icespike.com/

Socks: Swiftwick Aspire Twelve black www.swiftwick.com/aspire-twelve-black-10813-prd1.htm

Anti-chafing: SportShield Roll-On www.2toms.com/products-page/sportshield/sportshield-roll-on/

BlisterShield powder in my shoes www.2toms.com/products-page/blistershield/blistershield-medium/

Indiana Trail Running Summit Video 2/7/15 discussing Ultrarunning

2015-02-16T02:47:00.000-08:00

Below is a link to the video of my presentation about Ultrarunning Enjoy

https://vimeo.com/119549939

2014 HUFF 50k Race Report

2014-12-24T07:18:00.000-08:00

After a few years break from the HUFF 50k and I returned to do it this year. I was able to train a wonderful group of runners through Extra Mile Fitness for the HUFF 50k which kept me motivated and on track in my training. Those runners did a great job in the race and I am very proud of each one of them. Sometimes it is good to coach to realize how special the sport if running is. Well let me give you the low down on my experience at the HUFF 50k held at Chain O' Lakes State Park in Albion, Indiana on Saturday, December 20th.

Me and some of the HUFF 50k training group

Race web site http://www.veepraces.com/?races=huff-50k

The course is two loop that are about 15.6 miles in length. The terrain is mostly dirt trails with a few small pavement sections. Below is my lap-to-lap account:

Loop 1: Ready....set.....wait
Besides the 50k run there was also a three person relay and ten mile fun run loop. Those groups took off first and then the waiting began for us. Finally after about 20 minutes we are off YEA! My race plan was to take it easy the first lap and push the pace the second lap. Well that was the plan but I was able to meet my friend Bret Pete near mile 3. We chatted and I decided stay with him through the first lap. It is nice to have someone there to talk to and miles seem to pass by fast. I felt very good during this lap and wore IceSpikes on my shoes which greatly improved my traction on the frozen ground and slippery bridges. I used a hand held filled Powerade for hydration and stopped at the aid stations for a quick drink if needed. My friend Jess was there at the end of the lap with a filled hand held. I also took a few sips of Death Wish Coffee to give me a mental boost for the second loop. Bret and I finished the lap together at a time near 2:01.

Bret and I photo taken by John Borman

Loop 2: This is starting to hurt.
Refreshed I head out for loop two and my goal is to hopefully stay with Bret. After about one mile Bret is off and way ahead of me. I settle into a steady running pace. I tried to push the pace on the flatter sections of the trails and power up the inclines. Around 25 mile mark my pace slows and my quads begin to tighten. Now the mental game of the race begins trying to focus on maintaining the max speed I can go for the remainder of the race. Near the 27 mile mark I see Bret is front of me struggling. I try one more finally push at mile 30 to pass Bret and the women's overall winner. I cross the finish in 4:11:28 (Gun Time) 10th overall.

Thank you to all the volunteers, IceSpikes, Death Wish Coffee, Extra Mile Fitness, Jess, Brenda, Heather and my whole 50k training group. You did a wonderful job in the race,

Results: http://www.veepraces.com/wp-content/uploads/2010/09/PDF-Huff50K1.pdf
Death Wish Coffee YUM!!! http://www.deathwishcoffee.com/
IceSpikes http://www.icespike.com/

2014 Potato Creek 60k Trail Run Race Report

2014-08-23T14:59:00.000-07:00

I headed to Potato Creek in North Liberty, Indiana for the first time to run the 60 k trail race held on August 9th. I did not realize how close it was to my home in Chesterton only about 45 minutes away. I know Brett and his crew would do a great job with the event. We had a great turnout from the NW Indiana area runners in the races. I would like to thanks Jess and Leroy for crewing me and congrats to all the runners. The course is shaped like a figure 8 with 3 loops for the 60k. Here is my loop to loop account for you.

Chris, myself and Brenda before the start

Loop 1: Discovery/Getting in the groove

Not knowing the course I always like to take it easy to see how the terrain is so I can plan for the next two loops. These trails are hard packed not like soft trails of our Indiana Dunes State Park but the advantage is that you are able to run faster. My strengths in ultras is to lay back and ease into the race. I am not a fast starter nor a front runner. During this loop I was able to run with Mark Linn which was great to have someone to chat with about running of course. Temperature began in the 70's and climb into 80's as the race processed. I was using my Orange Mud double barrel with two 24 oz water bottles which worked very well as I was able to pass by the aid stations. My friends Jess and Leroy were there every six miles if I needed anything. First loop done on to the next one sorry do not remember the time for the loop.

Always need to laugh during my ultras

Loop dose:

Mark and I continue to run together and enjoying the trail. There are a few hills on the course and I made sure to walk up them. I got some fig newtons from my crew incorporating some solid food plus continued drinking about one bottle each six miles. A little fatigue started to settle in the my quads and calves but nothing major. Try to maintain steady movement pushing the pace on the downhills and focusing on the trail ahead of me. Two down one go let's go!

Thank you for the fig newtons crew

Loop 3: Where the finish?

On loop courses I find myself losing mental focus and not paying attention to the trail. When this happens I usually trip and fall landing hard on my knee or hip. This race was no exception and I went down about four times acquiring a nice cut on my right knee. I continued eating my fig newtons and staying well hydrated. I feel like I was running well but my pace dropped for nine minutes per mile to ten. The trail felt sooooo long this finally lap. With six miles left I had my crew provide me with my Death Wish Coffee (http://deathwishcoffee.com/) to give me a mental boost. Oh caffeine I love you. Let's finish this race up already. I push the pace as best as I could to finish in 6:07:38 5th overall.

DONE!

I highly recommend this race more info about it at http://pctrailruns.blogspot.com/

Results http://www.thtiming.com/images/2014_potato_age.pdf

Goin' to Colorado in a big jet plane......

2014-05-30T06:27:00.000-07:00

It was time to make my yearly trip to Colorado to direct my Crazy Legs 10k+ trail race at Devil's Backbone Open Space in Loveland. It was also time to see great friends and visit our former home. In the past I usually drive the 1000 miles to Colorado from Chesterton, Indiana but I decided to fly. After not having flown in six years it always interesting going through security and seeing how much of my clothes I need to remove to get on a flight. I arrive in one piece at the Denver airport on Wednesday night May 14th ready to experience Colorado once again.

Megan and me at the start of the Crazy Legs 10k+

When you are directing a race that is 1000 miles away from your home a lot of logistics are involve. Having t-shirts printed, meeting with sponsors, packing goodie bags and of course enjoying some craft beer. Beside all that busy work it is time to catch up with friends. This year my good friend and fellow NAU alumni Megan flew in from Las Vegas to run my race and hang out in Loveland. I try to also run a race while in town so I chose the Redline 13.1 in Erie. Knowing I am in not shape to run well in the elevation but I enjoy the challenge.

After running around all day Thursday and Friday it was time to get a nice half marathon on Saturday morning in Erie. Erie was having their town fair in conjunction with the race which was opportunity to experience the town right after the race. Alas had no time to stay after the race I needed to get to the airport to pick-up Megan. As a race director I am always interested on how another race directors put together their races. There are many great ideas that other directors do that I try to incorporate into my races at home. Ok race time let's see how it goes

The Redline 13.1 course was on roads and their local bike trail plus included a few hilly sections. I am not a runner that studies elevation profiles or course descriptions. I just run the race and experience the course as we go. Erie is about 5,100 feet above sea level not too dramatic but challenging for a sea level runner like me. I tried to start out slow but the excitement got the best of me and the first few miles I was averaging about 6:40 mpm. Being an ultra runner is very difficult to maintain a quick pace as my body has adapted to slow and steady as the norm. The slow down began at about mile 8.

At the 9 mile point I was in 3rd place overall and I was hoping to hold on to that place. When we were heading back to the finish we are able to see the other runners in the race. It is nice to get and offer encouragement to fellow participants. I push on the flats and stay steady on the uphills. I was able to hold on to 3rd place overall with a time 1:31:27. At finish my friend Brian and his wife were there to greet me. After quick catch up conversion off to the airport to get Megan.

Follow the flour arrows

After lunch my friends all met at Devil's Backbone to mark the course for Sunday's race. It is a beautiful day and wonderful hike. The course was in great shape and weather was going to be wonderful for race day.

The start

Hard at work timing the race

Eighty-one runners toed the starting line to enjoy the trails at Devil's Backbone. We did have some falls including a shoulder dislocation. There are some tough trail runners out in Colorado. It was another successful race. A thank you to the runners, sponsors, volunteers and friends for helping out with the race. I look forward to a return in 2015!

Shoulder dislocation and cut on his head still finished

Post race goodies

Race Report 2014 Indiana Trail 100: Hoosier Pride

2014-05-02T08:58:00.001-07:00

Some Northwest Indiana residents are afraid to say it but I am not when people ask where I am from. I am from the "Region" not Chicago or "Chicagoland" born in Hammond raise in Schererville and currently reside in Chesterton. Though I have lived in Florida, Arizona and Colorado NW Indiana has a way of pulling me back. Having been involved in ultras since 1999 I have traveled to many states to follow my passion. Last year I was very excited to see that a 100 miler was in my home state of Indiana. The weather was not the best but I had a great time and set my PR at 19:09. I was looking forward to returning in 2014.

Before heading to Indiana Trail 100 miler I had to run the Potawatomi 150 miler in Pekin, IL on April 4th one more time for some redemption (see blog entry http://paulstofko.blogspot.com/2014/04/race-report-2014-pot-150-miler.html). The weather was wonderful and course was great shape for this edition of IT 100 miler. Having never experience running two ultra only three weeks apart I knew my body was in uncharted territory. Here is a lap-to-lap account of the 100 miler. Course consists of six laps with each about 16.6 miles in distance. Enjoy!

Start

Lap 1: Recon/Discovery Loop
My friend Jessica Campbell was running her 100 miler and I thought I would run with her as long as I could. My plan was to be conservative the first few laps and see what I had left. The first lap for me is to get my body moving and see what hurts or is sore. Also its a chance to see the course conditions and adjust my racing plan if needed. My plan was to run under 3 hours each lap until lap four if possible then see how it goes from there. I ran with Jess (3rd overall Female) and Jennifer (the women's overall winner) and felt pretty good. Lap time 2:47

Lap 2: Hold Back
It has always been difficult for me to hold back in 100 milers as I feel so good in the early laps I would like to take off. The temperature was starting to rise but nothing too uncomfortable. I was trying my real food nutrition plan as I did in my 150 miler three weeks earlier. I was eating homemade graham cracker PB sandwiches, ham and cheese sandwiches and Chunks of Energy bars. For liquids I was drinking PowerAde or water using my HydraQuiver Double Barrel hydration system from Orange Mud. I was still running with Jess and Jennifer we were able to complete the lap in 2:54.

Jess, Myself and Jennifer Lap 1

Lap 3: Sweat Time
The sun was out and the temperature was getting a little uncomfortable for me. I was trying to drink more each loop but my stomach was getting upset. I had forgotten to put sunscreen on and could feel I was getting sunburn. Legs were tighter as we were near the end of the lap but finished the lap right 3:00.

Thumbs Up

Lap 4: Throwing Up
I started this lap on my own as Jess was a little behind me and Jennifer was in front of me. The sun was beating down on me where areas of trail that were open. Felt god awful but tried to maintain the best pace I could. At the first aid station I ate some bananas and boiled potatoes with salt. Near 56 miles I threw up all the food in my stomach. The weird thing I did is look at my vomit almost like I was taking inventory of what came out. The vomiting rattled me a little but I actually felt much better after it happen. I tried to continue to drink liquids but I was unable to eat anything for 10 miles. Ate a PB sandwich at the last aid station finish the lap in 3:15.

Lap 5: Wheels are coming off
My body starting feeling the affects of the 150 miler three weeks ago and I was into shuffle mode. My mind began to wander and random songs enter my head. From Rage Against the Machine to AC/DC to Linkin Park all flooding my thoughts to get my mind off the pain. I am into aid station to aid station mode no worries about distance just keep moving. I was just drinking at this point I had very little interest in food. I saw Brenda (Jessica's mom) at the aid station and she ask me if I need a pacer for the last lap. I said "Hell yea!" I survive the lap finishing in 3:42.

Lap 6: Is this damn thing over yet?
Tracy joined me for last lap and thank god she joined me. I was unable to open up my stride and I felt like was in slow motion. I was unable to lift up my feet so I took some hard falls on this loop. Tracy was there to pick me up and get my fat ass moving. I was not eating or drinking much at this time and wanted this over. It felt like forever to get to the aid stations and told myself hang in there it is almost over. Finally the end completed the lap in an ugly 4:18 with overall finish time of 19:55:03 8th overall.

Thank you to Jess, Jennifer, Dave, Tracy, Leroy, Brenda, Tom, Wolfhound Racing Team, Orange Mud, Chunks of Energy Bars, Mom, Dad, Rachel and all my supporters.

RD Mike, his crew and all the volunteers thank you so much for great conditions and great support. I highly recommend this race to all please come and visit Indiana to experience Hoosier Hospitality.

Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved.

Helen Keller

Race Report 2014 POT 150 miler: Redemption

2014-04-13T07:32:00.001-07:00

After a 5 year absence from the 150 miler trail race held in McNaughton Park in Pekin, IL I was ready for a return. The last time I was there was 2009 where I battled mentally and physically just to finish. In 2009 was a tough time in my life as I saw my dreams crash and burn questioning my believe in myself. Let's flashback to July 2006 when my wife and I were able to move Loveland, Colorado. We had grown tired of life NW Indiana and needed at a change. Loveland, we thought would be our home for years to come but life is not always so easy.

Unable to find full time employment in the fitness industry plus struggling to pay our bills and mortgage payments on our first house I knew the end of the dream was near. After the birth of our son Noah in October the decision was made. In December 2008 we put our house up for sale and headed back in NW Indiana. I felt like a defeated man all my hopes and dreams were crushed as we drove away from our home. It did not help that the housing market crashed that year leaving us living with my mother-in-law paying on our mortgage for a house we did not live in. Now my wife was unable to find full time employment back in NW Indiana so I worked two jobs to make ends meet.

There I stood at starting line at 2009 POT 150 miler a bitter and broken person. I struggled with personal demons in that race and at the end I needed a break from the event. Now 2014 I stood again at starting line a different person with my struggles behind me. Enjoy my lap-to-lap account of the POT 150 miler.

Start

Lap 1: 0-10 miles My friend Ryan "The Punisher" Dexter was back at the POT and it was a great to see him there. We decided to work together and push one another in hopes to break the course record. It was nice to run as a team and Ryan help me stay at an easy pace. I usually go balls to wall in the first few laps and then hope to hold on at the end. I guess I gotten a little smarter now that I am veteran of this race. 1:56:41 loop time

Lap 2: 10-20 miles The beginning of a long ultra races is matter of hold back and saving yourself for the end. Ryan and I were keeping our heart rates down taking it easy. This race I also decided to eat more real food and less simply sugar products. I had practice this in training and it work very well. I used Chunks of Energy bars (http://chunksofenergy.com/) which worked great throughout the race. 1:56:33 loop time

Lap 3 20-30 miles It was cloudy and windy in the beginning of the race but no rain which was nice. There were some water crossing which I actually enjoy as it provided some relief to sore legs. Ryan and I were have good conversion catching up on our lives. My knees were a little sore but they were loosening up each lap. 2:01:29 loop time

Refueling

Lap 4 30-40 miles Ryan's crew was doing a great job and I was able to share a bean burrito from Taco Bell provide by his crew. Muscle soreness is slowly creeping in after each lap. I felt strong and in a good rhythm during this lap. The sun was going down by the end of this lap time for some night running. 2:03:38 loop time

Lap 5 40-50 miles Night time and it something I am very comfortable with as most of my runs during the week are in the pre-dawn hours. Ryan and I are maintaining a good pace nothing crazy just steady. I ate a meatball sandwich at the 2nd aid station on course. It tasted great and my real food concept is working well. My friend Nick join us for this lap and good conversion was had by all. 2:08:07 loop time

Lap 6 50-60 miles Nick stay on to pace and we began the second loop in the dark. I was getting a little tired and my mind started to wander. I may have shared a McDonald's hamburger with Ryan from his crew but can not remember if it was this lap or different one. Well no matter it was good never the less. 2:13 loop time

Lap 7 60-70 miles Ryan and I were slowing up a bit on this lap as the hills were wearing on our legs Nick was there enjoy his last lap with us. He maintain a happy attitude through all his laps with us. I felt like singing "Happy" song while he was running with us. It is good to have positive vibes for these long races it makes a huge difference. 2:23:14 loop time

Lap 8 70-80 miles My friend Keith join us on this lap and I looked forward to sunrise. I was yawning a lot during this lap. My body was in shutdown mode but we need to maintain forward movement. Ryan and I discussed that once we hit sunrise we would be feeling better and could increase our pace. 2:28:05 loop time

Lap 9 80-90 miles Keith join us for one more lap and the sun was coming up. It was beautiful to see and feel the temps increase. My body felt a renewed energy and we were able to increase the pace this lap. 2:25 loop time

Lap 10 90-100 miles My friend Jim join us for this lap and we headed towards the 100 mile mark of the race. Ryan said let's push to pace to see what we could do for this lap. We were still on pace for course record but need to maintain a pace of 2:15-2:20 each loop the rest of the race to get it. I was eating my Chunks of Energy bars each lap and having real food at the aid stations. As for hydration I was using Gatorade or Powerade about 40 oz each lap. Fast lap at 2:11:54

Jim and me

Lap 11 100-110 miles These are the count down laps to the end. Jim on was board for his second lap and temps were rising. Ryan was there and the beginning of this lap but develop some foot issues. I kept looking back hoping he would catch up to us. Our team approach worked great and help us maintain a great pace throughout the race. 2:22:32 lap time

Lap 12 110-120 miles Jim last lap and I was starting to suffer. Food and drink tasted awful my mind was dreaming of a warm bath. Jim began singing to pass the time but I was not too familiar with his tunes. I will have teach him some hard rock tunes. I suffer through this lap with a time 2:38:56

Lap 13 120-130 miles My friend Tiffany join me for this lap it was her first time pacing at an ultra and she did great. I was feeling like sh** to be honest. Warm temps in 50's were draining me as a little dehydration set in. My winter training rarely saw temps above 30's so I was definitely not adapted for the warmer weather. Tiffany was always encouraging pushing me to stay moving. At the 2nd aid station I took some boiled potatoes and dipped them in table salt. Not very tasty but I needed to increase my salt intake and I could feel the beginning affects of dehydration. Ugly lap but made it in 2:53:29

Tiffany and me

Lap 14 130-140 miles Two laps to go and my friends Misty and Frank would be joining me but at the start of lap they were just parking. So Jim jumped in until they could join me and at about 1 1/2 miles into this lap Frank and Misty appeared. Time to get this thing done and my body is starting to shutdown. It was great see them and good to catch up on life. Suffered through this lap finishing in 2:56:04

Lap 15 140-150 miles This is the lap I have been waiting for since Friday afternoon. Frank and Misty were there to push me through this lap. I wanted under 3 hours for this loop and I knew I was in the lead so let's get this done. All pain was there but mentally I was strong. Running the flats and climbing the hills aid station-to-aid station was the game. Finally I saw the finishing line and ran as fast as I could DONE. Finally lap in 2:50:42 and a finish time of 35 hours 30 minutes

Frank and Misty at the finish

Loop 1 1:56:41.16 11:40/M 10.000 1:56:41.16
Loop 2 1:56:33.14 11:39/M 20.000 3:53:14.30
Loop 3 2:01:49.06 12:11/M 30.000 5:55:03.36
Loop 4 2:03:38.87 12:22/M 40.000 7:58:42.23
Loop 5 2:08:07.90 12:49/M 50.000 10:06:50.13
Loop 6 2:13:00.83 13:18/M 60.000 12:19:50.96
Loop 7 2:23:14.25 14:19/M 70.000 14:43:05.21
Loop 8 2:28:05.82 14:49/M 80.000 17:11:11.03
Loop 9 2:25...:58.71 14:36/M 90.000 19:37:09.74
Loop 10 2:11:54.04 13:11/M 100.000 21:49:03.78
Loop 11 2:22:32.94 14:15/M 110.000 24:11:36.72
Loop 12 2:38:56.69 15:54/M 120.000 26:50:33.41
Loop 13 2:53:29.04 17:21/M 130.000 29:44:02.45
Loop 14 2:56:04.08 17:36/M 140.000 32:40:06.53
Loop 15 2:50:42.60 17:04/M 150.000 35:30:49.13

Thank you to my pacers and crew Norm, Nick, Jim, Tiffany, Keith, Frank, Misty, Ryan and his crew

Yankee Spring 50k Trail Run Race Report

2014-01-06T12:49:00.002-08:00

The third annual Yankee Springs Winter Challenge was held Saturday, January 4, 2014 in Middleville, MI. The distances were 10k, 25k, and 50k, and new this year, a 50 miler. I decided to tackle the 50k to get a nice long run during my winter training. I have two big races coming up in April the Potawatomi 150 miler in Pekin, IL and the Indiana Trail 100 in Albion, IN. My training had not been the best going into this race. Holidays, sickness and hamstring issues had plagued me the last few weeks. The course was two loops of 25k and that week they had received a good deal of snow fall. Here is loop to loop account of the race.

Before the race with overall female winner Kelsey Devereaux

Snowy Trails

Loop 1: Discovery loop

Not knowing the trail or the conditions my first loop is used to see what I am up against. Temperatures were in the 30's by the start time. We were lucky that the 50 mile runners started 3 hours before 50k so they compacted the snow for us. I had my IceSpikes on my shoes which improve my traction greatly. I also wore my Orange Mud HydraQuiver one bottle version which helped if I need extra liquids and food between aid stations or if I wanted to skip an aid station completely. I felt pretty good and was able to hold a ok pace. Leg were working hard to run through the snow and was getting tired near the end of the first loop. I completed loop one in about 2:25

End of the first 25k loop
All pictures by Dave Sullivan

Loop 2: Hold on and mental toughness loop

The beginning of the second of loop brought very tired and sore hip flexors into the picture. The snow was more compact the second time around. Mentally I was losing my focus dreaming of a warm bath and hot cup of coffee. The nice thing about this course there are some downhills to loosen the legs and to gain some speed. During this loop there were moments of feeling wonderful then times of mental and physical tiredness. This loop was caught in a gap between the front runners and next group. It is hard to pace yourself when there is nobody in front of you and no one behind. With about 6 miles left drank some Coke at the aid station to get a little caffeine boost. Tried to pick up the pace and was pushed by a runner behind me. At the last aid station with three miles to go stopped to get a Gatorade and runner behind me passed me. He was gone and I hung in there to finish 6th place overall with a time 5:02:45. Completed the second loop in about 2:37. Thanks to my friend Dave for providing me with Inov-8 gators and jacket they worked great!

Were done

DONE!!

Thank you to the RDs, Dave Sullivan, race volunteers and those who helped clear the trail of trees before the race.

Race web site http://switchbackendurance.com/yankee-springs-winter-challenge/

Results https://ultrasignup.com/results_event.aspx?did=24202

Cold Weather Training

2013-12-03T03:26:00.000-08:00

Cold Weather Training

By: Paul “Crazy Legs” Stofko RRCA Running Coach

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

Second Layer

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

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.

Interview from the Indiana 100 and 50 Facebook Page

2013-12-03T02:19:00.001-08:00

RD of the IT 100 Mike Pfefferkorn did this interview about my ultra running experience and my return to the Indiana 100 in 2014 enjoy

Interview with Paul Stofko

IT100: You’ve been running 100’s (and 150’s) for a long time. Talk about how you got started, because you were doing this well before most ultra runners. Was there anyone who helped get you started?

PS: I was attending Northern Arizona University in Flagstaff and there was a small ultra community out there. I had been running the 5k - marathon distances since 1993 and was looking for a new challenge. They encouraged me to try ultra distance races and I ran my first 50 miler at the Crown King Scramble in 1999. Then in 2000, I ran my first 100 miler at the Angeles Crest 100 in California. I had a terrible time at the 100 battling dehydration, hallucinations, and bad food choices. That race proved how naïve I was about running a 100 miler. So I decided to run 50ks/50 milers and did not return to a 100 miler until 2004, running the Western States 100. After that year, I have been pretty consistent running one 100 miler (or a 150 miler) each year.

IT100: You’ve seen a lot of changes in the sport. What are your thoughts of the growth of ultra running in general and in Indiana in particular?

PS: I am excited about the growth of ultra running and believe runners are searching for new, scenic, challenging, and longer distance races. This has fueled the increase in the number of participants and ultra races in the US. It’s great to see quality ultra events right in our backyard, saving ourselves from travel usually associated with competing in ultras.

IT100: You finished 3rd overall in the inaugural Indiana Trail 100 in April. Were you surprised that out of all of the 100’s you’ve ever finished, this was your fastest one ever?

PS: I was a little surprised but many of my 100 milers have been at elevation, so I was hoping for a PR at the Indiana Trail 100. My previous PR for the 100 miler was 21:54 in the 2008 Leadville 100. That year it was raining most of the day and was hailing when I was climbing up Hope Pass. I am guessing the more adverse weather conditions, the better I run.

IT100: Your results have been really consistent over the years. What are some of the things you’ve implemented in training to remain healthy and productive?

PS: With work and family responsibilities, I am not able to run many races through the year. This lack of racing helps me to stay as healthy as possible. I incorporate at least 1-2 days a week of cross training (i.e. biking, swimming or elliptical trainer) into my program. One aspect of my training that is a vital part of my preparation for ultra events is strength training. Ultras take a toll on the body, so I believe weight training reduces the stress and improves performance.

IT100: You’ve successfully completed the Leadville 100 five times. You certainly have a lot of knowledge of the event and the area. Do you have any thoughts on what occurred there this past summer?

PS: Having experienced the race before and after the Life Time Fitness era, I have some strong opinions on this issue. Anytime a corporate entity takes over a race I am a little leery and this was no exception. Whether an ultra runner or race director, it is our duty to be stewards of the land we use for ultra events. The management of the Leadville 100 showed blatant disregard for the land and safety of the runners, all in the name of the almighty dollar. They now are backtracking, trying to save face.

There are many 100’s out there that understand you must limit the impact to the trail (Indiana Trail 100 is included in that group), so that future runners are able to enjoy it. If you become blinded by financial gain you tend to forget what the Leadville 100 miler represents. The race is about passion, determination, and pushing your body to limits, not about cramming as many runners as possible on the trail.

IT100: Describe the local running scene in the Region. Are there various running groups that someone can join on a given day? Do you prefer running with a group or given your hours, do you end up running a lot on your own?

PS: Northwest Indiana (or “Da Region”) has a very strong running scene with various groups training in Lake, Porter and Laporte Counties. During the week, I run at 2:00 am in the morning, so I rarely run with anyone. On the weekends, I head out to the Indiana Dunes State Park and run with the Midwest Ultra Runners. I enjoy running with a group for my long runs but the majority of my runs are alone.

IT100: You host several different shorter races throughout the year. Why is it important for you to give back and provide this support to others?

PS: Back in 2011, I founded the Crazy Legs Race Series with the idea to promote non-pavement races in the Northwest Indiana region. I wanted to direct and develop trail races with a low-key atmosphere to encourage runners to experience the wonderful parks we have in the area. Running, specifically trail running, has brought me great joy, so why not share it with others?

IT100: You’re returning to the Indiana Trail 100 in April. What brings you back? Since you’re running a 150 miler three weeks earlier, how will this impact your strategy for the IT 100, if at all?

PS: I enjoyed the course and loved the atmosphere, plus it is only a few hours away. The 150 miler will take its toll on me but I will enjoy the challenge of trying to recover in time for the IT 100. I will not put any pressure on myself to achieve a specific time. I just want to have fun and see what develops. I have many friends that will be running it, so I can always run with them.

IT100: What are your goals for ultra running in 2014 and beyond? Are there any races that you have your eye on in the future?

PS: Well, after the 150 miler and the IT 100, I am pretty open. I would like to run the 24 Hour at Sunset, a trail race at Sunset Hill Farm in Valparaiso, IN in June. On my bucket list is the Hard Rock 100 and UROC 100k.

IT100: I know you have runners come to you for advice all the time. What are some tips you can share with our runners that will be running a 50 or 100 miler for the first time?

PS: Nutrition is going to be a vital part of your success in either the 50 or 100 miler. Try to get your nutrition dialed in during your training runs. Remember, ultra running is an experiment of one; what works for me may not work for you. Good pacers and crew can make or break your race, so choose them wisely. Run in adverse weather conditions as much as possible because you never know what the weather will be like on race day. Laugh, because God knows you are going to be in pain and questioning your sanity at some point in the race. A good laugh makes all the difference in the world.

Director log: Bigfoot/Walk Down the Aisle 5k

2013-10-01T05:45:00.000-07:00

Wedding Ceremony

The Bigfoot/Walk Down the Aisle 5k contained a lot unique elements for a trail race. The race was held in Bluhm County Park in Westville, Indiana on September 8th. As a race director I try to have my races different than most events. First we had Bigfoot roaming the course during the race. If you encountered Bigfoot during the race and captured a video or picture with your phone you were enter into a special post race raffle.

Bigfoot with the bride and groom

At the end of the race I was able to marry my friends Mike and Terri who had met on this trail. So I guess I can add minister to my list of titles. Great fun was had by all and wonderful weather for the bride and groom. Please come and out support our next trail race the Hobgoblin 10k at Sunset Hill Farm in Valparaiso, Indiana. More info here https://www.facebook.com/events/445989255455384/?ref_dashboard_filter=calendar

Unhappy with 2013 Leadville 100 Miler there are other fish in the sea

2013-08-24T06:51:00.001-07:00

Pondering your next ultra?

After reading a few race reports and blogs about this year Leadville 100 miler it maybe time for ultra runners to select other races to their spend time and money on. The Lifetime Fitness era of LT100 does not seem to be working out. They are touting this race as a beautiful 2013 CTS-V Cadillac Sedan modern, stunning lines with all the latest technology. But as you get closer you realize it is just a broken down Delta 88 spray painted black. There are many great ultras going on across the US. Here are some I recommend please add your recommendations in the comment section.

Indiana 100 miler http://www.indianatrail100.com/ "There more than corn in Indiana" I ran this race in April great volunteers and RD Mike Pfefferkorn plus his crew did a wonderful job. The only 100 miler in the state of Indiana.

Mark Twain 100 miler http://stlouisultrarunnersgroup.net/wp/?page_id=199 RDs Travis Liles and Tommy Doias know how to run a ultra race and they are actually ultra runners too what a concept!

Potowatomi Trail Runs 30, 50, 100 and 150 miles http://www.potawatomitrailruns.com/index2.htm RDs Rich Skocaj, Eric Skocaj and Ryan Scoles balance these multiple events beautifully.

Run Woodstock: Hallucination 100 Mile, LSD 100k Peace, Love & 50 Miles & Freak 50K http://www.runwoodstock.com/events Running Fit produces many great events this is just one of them.

Quad Rock 50 miler http://gnarrunners.com/quad-rock-50 RDs Nick Clark (2nd in Leadville) and Pete Stevenson let you experience beautiful views and a challenging course in Fort Collin, CO.

Director Log: Crazy Legs 10k in Loveland, CO

2013-05-22T06:40:00.000-07:00

Pre Race instructions

The Crazy Legs 10k in Loveland, Colorado has a special place in my heart. It was the first race I formed and directed ever back 2008. Little did I know that I am now directing 10-12 races each year. We were living in Loveland at the time I put together the Crazy Legs 10k but alas a year later we had to move back to Indiana. So each year I travel back to Colorado to put this baby on. I thought it would be a good idea to bring my family this time. My wife our 4 year old son and 1 year old daughter join me on a road trip back to Colorado. At the end of the trip my wife said never again and my kiddos were screaming the last 60 miles of our trip home.

When we arrived in Loveland Devil's Backbone Open Space the trail system we use for the race had just reopen after a major snow storm hit on May 1st. I cross my fingers hoping the days leading up to the race would be dry. They did get a little rain but not enough to close down the trail. I headed out with my friends John and Norm to mark the course with white flour on Saturday afternoon. The trail was in great shape and I was hoping for a good weather.

The start

Mother's Day was race day and the sun was shining with temperatures in the 70's. My mind is always racing on race day trying not to forget anything. I had a wonderful volunteer crew of Norm, Kathleen, Dan, Tom, and Jeremy out at the water stop on the course. All runners looked like they had fun and it was always great to be back in Colorado. Thank you to our great sponsors Anytime Fitness, Orange Mud, Egg and I, Cornerstone Home Lending, Muscle Milk, XS Energy Drink and Center for Advance Bodywork. Congrats to Sean Wetstine 50:38 overall winner and Laura Harger 51:44 overall female.

Orange Mud thanks for products for our raffle

Overall winner Sean Wetstine

Indiana 100 miler Race Report

2013-04-24T07:07:00.002-07:00

As I watched the radar on Thursday, April 18th showing a big red blob over the area we would be running on Saturday I knew it would be a tough day. Ultra race course conditions are unpredictable do to due the weather that can make a dirt trail a muddy mess. This is why I love trail running and embrace the challenges I will encounter.

After picking up my pacer Elliot we headed down to Chain O' Lakes Park to the packet pick-up on Friday night. The wind was blowing the car all over the road just to add more spice to the race the next day. I got my packet and headed to the hotel in Columbia City. Met my friend Nancy at the hotel who would be crewing on race day and enjoyed a pre race dinner at the local Pizza Hut. I know exciting but choices were limited in town. I was in bed by 10:00 pm dreaming of warmer temperatures and sunshine.

Awoke about 3:45 am on race day with sound of wind blowing and snow coming down. I did my morning routine bathroom, food, bathroom, drink and finally bathroom. We hit the road by 4:30 am and was greeted to a near white out conditions on Route 9. Arrived at the start/finish area and of course it was bathroom time again plus began to be filled with nervous energy.

Start of the Indiana 100 miler (photo by Terry Fletcher)

Nancy, Elliot and I sat in the car to stay warm and awaited the start. Ten minutes before the start we exited our cars and exchanged hugs and good lucks I headed to the starting line. Nancy said "Got your chip on!" I look down at my ankle and in horror to see no chip there. I had left it at the hotel so I ran to race tent got another chip and raced to start line. Ready....set.....GO!

The course consists of six loops each loop is about 16.67 miles here is a loop to loop account:

A little water on the course

Loop 1:
Forgetting my chip was on my mind sometimes little things knock you off your game. I tried to get it out of my mind and focus on the race. I was trying to prepare myself for the conditions I knew I would experience throughout the day. I had put a few IceSpikes on the bottom of my shoes to provide a little more grip on the terrain. I have experience similar conditions on this course by running the HUFF 50k a few years ago and used IceSpikes that year and they worked well. The first loop I need to find a rhythm and see where trail conditions are the worst. I had one hand held water bottle in right hand and tried to drink a little every 15 minutes. Elliot and I made homemade energy bars for the race. I was going to use these as my primary fuel for the race. The first half of the loop was not too bad some water and mud. The second half well let's say I would of like to have a boat at some of the water crossings. I felt I was going so slow and that my goal of a new PR would be out of reach. But all of sudden I was on the last part of the loop heading to the start/finish area. Time for first loop one was 2:38.

Finishing my first loop

Loop 2:

I took my jacket off for this loop and got a new hat. Sun was shining and temperatures were rising all pluses in my book. My crew let me know that sections of the course were going to be re-routed to avoid some of the deep water. The homemade bars were working good but needed not to eat them all at once. They were sitting in my stomach like a brick. I was hoping to maintain a good pace on this loop. Felt good and finished this loop in 2:39

Second loop start

Loop 3:
My body starts to realize I am going to keep on running. Quad soreness begins to set in and mental challenges start in this loop. Tried to focus finishing this one because I knew my friend Elliot will be joining me for loop 4. Many runners were dropping out due to the conditions of the trail. As I was running I thought 50 miles would be good to stop. You have to fight those thoughts throughout ultra races. Aid station to aid station is the name of the game do not think about distance relentless forward motion. Loop 3 done in 3:06.

PHOTO FROM: SUANN LUNDSBERG

Loop 4:

Hello Elliot with my pacer I had a renew sense of positive thoughts. It was good talk and discuss the course with him. Took off my hand held water bottle this loop and used Orange Mud's HydraQuiver. This pack made a difference and relieved some of the pain I was having in my shoulders. I was eating well taking in PB sandwiches, potatoes, pretzels, and chips plus refilling my bottle at the aid stations. Mud was getting worst on the course as the runners were carrying the water further down the trail. Elliot was able to pull me along to a 3:08 time for loop 4.

Starting loop 5 with Elliot, Nancy and Frank

Loop 5:
Oh boy a loop by myself I knew this would be tough and ugly. My body said "Screw you I am tried of this course of water and mud!" I was running when I could and walking any inclines. I told myself aid station to aid station one more loop after this one. I was not eating or drinking much. It difficult as my taste buds were not in the mood for anything. Night had come and temperatures were dropping and water did not feel as refreshing as it did during the day. Finished this loop in 3:42

Starting loop 6

Loop 6:
Elliot rejoined me for my last lap and I was looking forward to the finish and a hot bath. He was hoping to push me to good loop but my body was not having it. I asked how Michele Yates was doing hoping she would break the American female record. Elliot stated she was slowing in her last lap but would win the race which was great to hear. We were about 30-40 minutes behind second place runner Mark Ott. If we could pull together a good lap it could be possible to catch him. Alas my body was done and I was in survival mode. I said bye to all the water and mud and finally reach the finish. Lap completed in 3:54 and finish time of 19:09:51 3rd overall and a PR for a 100 miler by almost 3 hours. I was also the first Indiana finish representing my homestate very well.

RD Mike and Me

Thank you: Nancy, Elliot, IceSpikes, Orange Mud, Dave, RD Mike and his crew

Other race reports from Indiana 100 miler
Michele Yates:http://dreamliverun.com/1/post/2013/04/indiana-100-a-more-detailed-report.html
Mark "Doc" Ott: http://run.docott.com/2013/04/2013-indiana-trail-100-results-or-how.html

Offical Results: http://www.timetorun.net/Results/2013/Indiana%20Trail%20100/Prelim%2050%20&100.html
Pictures from the race:
https://plus.google.com/photos/115035860747177623449/albums/5869861761893543809
http://www.danbossardphotography.com/p589169772

Field Test of the Orange Mud HydraQuiver

2013-04-04T14:10:00.000-07:00

My history using a backpack hydration system is very short basically once. Let me take you back to my first 100 miler the Angeles Crest 100 Mile Endurance Run in California in 2000. At that time I was a rookie in the sport of ultra running with just two years under my belt. I knew the weather would be dry and warm on race day so I purchase a backpack type hydration system. Well the shoulders traps gave me some nice chaffing and wore away a few layers of skin near my tailbone. I became a hand held water bottle fan that day.

HydraQuiver w/o water bottle in it

Now in 2013 I decided to give the HydraQuiver from Orange Mud a try. After receiving it in the mail and looking at it a few concerns pop into my mind. Will it bounce all over? Will it be easy to get the water bottle out of the holder? Will my armpit hair and skin be removed after a long run using it? Will it get too sweaty between the pack and my back?

On Easter Sunday I had a 31 miler on my training schedule as I prepare for the Indiana 100 miler on April 20th. I thought this run would be a great test of the HydraQuiver. The route for the training run would be a mix of dirt and sand hills in the Indiana Dunes State Park. So at 2:15 am (I know early) my run began in the cover of darkness ready to test this pack.

The first few miles with the pack were uncomfortable as I figured out how tight to snug the straps down. It definitely felt weird since I have not worn a pack hydration system since 2000. After I got the straps tight enough it was more comfortable. The straps were flapping around so I tied them together. I know there was a way to loop them back into the pack but I did not have time to play with them in the dark. During the route I was running up and down sand hills. The pack stay in place on the uphill and move slightly on steep downhills.

Water bottle for the HydraQuiver

Next I tested how easy it was to get the 24 oz water bottle out. I used my right arm because I dislocated my shoulder in college so my range of motion is limited on that side. I was able to repeatedly pull the bottle out without any problems. I thought it would be difficult blindly placing the water bottle back in the holder but it seemed to line up perfectly. I fell three times on the trails by tripping on tree roots and the water bottle remain in the holder.

Large storage pocket for Cherry Pop-Tarts my favorite and I think my dog Dash too

I carried some cherry Pop-Tarts in the cargo storage area by the bottle holder and Famous Amos cookies in the mesh holders in the front. There is a lot more room for stuff to put into the zipper pockets if you need it. About 20 miles into the run I needed to refill the water bottle which is down side to having only a 24 oz bottle compare to a bladder type hydration system.

Back panel: Mesh with foam

The temperature was increasing as the sun rose and I could feel myself getting warmer. I was concern that the straps would start digging into my armpits. The straps are soft so this did not occur and back panel kept the sweat away from my back. All in all I believe the HydraQuiver perform well during this 31 miler and I will contine using it for my long training runs.

More information about the HydraQuiver can be found at Orange Mud's web site http://www.orangemud.com/

Director's log Forrest Gump Hump 5k

2013-03-26T06:03:00.000-07:00

Climbing the hill at the end

The second race in my Crazy Legs Race Series the Forrest Gump Hump 5k was held on Saturday, March 9th in Oak Ridge Prairie in Griffith, Indiana. Thirty-six runners braved the snow covered course which also included a uphill finish. Overall male and female winners were given shrimp following the theme of the movie Forrest Gump. Great time was had by all and I look forward to directing the next race in the series Crazy Legs 10k in Loveland, Colorado. More information about the Crazy Legs Race Series can be found at www.crazylegsraceseries.info

Waiting for the start

Director's log Frozen Frenzy 4 miler trail run

2013-03-01T13:40:00.000-08:00

Bluhm County Park

On February 23rd I directed the first race of my Crazy Legs Race Series called the Frozen Frenzy 4 miler trail run at Bluhm County Park in Westville, Indiana. The race lived up to its name with frozen snow covered trails and a nice water crossing near the 3rd mile. Thirty-six runners braved the weather and had good stories to tell about of their adventure. It was such a good feeling to have the runners gather and share their experiences on the course after they reached the finish line. They were laughing and cussing me out but it was all good.

Water Crossing near 3rd mile

If you looking to experience a fun and challenging trail race and you are in the Chicagoland area come on over to NW Indiana. More information about the series can be found at www.crazylegsraceseries.info

Frozen snow covered course

Valentine's Day 5k in Valpo race report

2013-02-11T05:49:00.000-08:00

As a ultra runner the days of running a race that takes less than 30 minutes to finish are few. But it is nice to throw a quick 5k or 10k race into my training program for the Indiana 100 miler. The Valentine's Day 5k in Valparaiso, Indiana has been around for many years. I ran it back in the early 1990's when I was faster and younger. My friend Nancy join me for the race and we were greeted with a temperature of 37 degrees and light rain at start. The director yelled go and we were off.

Mile 1:
My downfall for short races is that I start too quick. I felt pretty good so I was trying to hold back and at the 1 mile mark hit 6:00 minutes.

Mile 2:
My body was warmed up and I was able to push the pace the best I could. This part of the course has some good downhills and one hill. I charged up the hill and passed a few runners. Passed the mile 2 mark in 11:55

Finish:
I try to maintain my pace for the last 1.1 miles. There is a long straight away right before a left turn then the finish in the field house. Try to pass a few runners in this last section and finished in 18:29.

Nancy and me