When starting a run report I often find it hard to figure where to start. Do I start with the Why or maybe with the How or just jump right into the Recounting of the Run along with reflections. For this report I will start with the Why ,then Report on the run followed by the gear used and then the Fueling, followed up by some conclusions and reflections. So here goes my report – a long one then this was my longest run by time and longer than I have even done riding.
The Why:
Well why not – OK that may not be a good answer - but there is an element of it that is truly a reason for me. Or how about - Because it is there – seems to work for some. I ran down South Kaibab (SK) and back up Bright Angel (BA) way, way, way back in around 1978 (or 79’) when I worked there for the summer and did it in about 3 hours simply because I wanted to be done before the mules started down and just made it. Back then only a few hardcore people like Ken Young would think of a R2R2R but also it was not as easy back then to carry water and fuel. I have to admit I never really thought of doing a R2R2R back then and thus the down and back up was enough. So, 40 years later when Doug Lynch asked about doing it I thought why not. My foot would probably ask why I would do this, and did rebel some during the run and for sure after, but I did not ask it for permission. I should add here unlike back in the late 70’s I have a fear of heights so this run had an added element of facing one of my fears in an effort to try something not many either can do or have the opportunity to do.
This run also gave me the opportunity to do a run with Doug Lynch, from Shepherdsville, KY and his friend Tony Jensen of Reno, NV. By the way if you go to the link here you can read about Doug who has Crones and Ty2 Diabetes and still did this run. While we got separated at times we did pretty much stay together as much as possible making it a much better run than if any one of us had tried it on our own. It was great to see Doug, whom I interviewed here, who has Crones and TyII Diabetes do such an epic run and complete it.
So - not a real deep reason to run this route but it was my reason and am glad I did, now.
The Run:
I picked up Doug in Phoenix on Tuesday early and headed up towards the Grand Canyon. We made a stop just north of Flagstaff to do a short run up to Locketts Meadow to see the fall colors. It was a little longer run at 5.3 miles and more elevation at 1125 than planned - but ran easy and was well worth it. Below is a short video of the pictures I took of the run. Was good to get things moving after a long car ride and writing this after the run had no adverse affects on the R2R2R.
For this Grand Run we started at 4AM on Wednesday the 16th of October at the trailhead of SK (7 miles down to river and Phantom Ranch) being about 35F, but it did not feel that cold so just wore my light shell and gloves knowing they would probably be off by half way down the canyon, gloves stayed on to the bottom as I usually have cold hands. As we headed off with headlamps on I soon realized I was glad I brought my bike headlight (see gear) to use as a handheld torch which made it much easier to see the obstacles on the trail. Let me add here there is a reason you should practice running at night as this was my first ever run on a trail in the dark and while I ran it was not as smooth as it could be. My tentativeness was probably also spurred by knowing, even though I could not see in the dark, that there were some major drop offs to the side. With my less than stellar skill of running at night, especially downhill Doug and Tony quickly separated from me and we re-grouped at few places alongside the route.
As I have a fear of heights it was probably good it was dark as when I shined my light over the side of the trial all I could see was a black abyss. Surprisingly, as I did hug the trail wall, I amazed I do not have canyon wall abrasions on my arms. All this led to being tentative on more rocky sections, of which there are many. I was able to run more than I was thinking I would in the dark so that was good or I would have been even farther behind.
After about 2:20 off running we were finally at the little tunnel that leads to the bridge over the Colorado River and from there we headed towards Phantom Ranch where other than a breakfast bell being rung for some early risers it was pretty quiet. So quiet I did not realize I had gone right past Phantom Ranch so as we continued up the valley from PR I was still looking for it till I asked and was told we had passed it.
From PR you initially head up a pretty easy rise and even when you leave this area the rise is still pretty easy. There is the rub, when you are heading up hill and you are not gaining much elevation, or worse go downhill, you realize that things will need to get steep to get to the top. This was reiterated after we passed Cottonwood and met some people coming the other who told us things get harder at Manzanita which is about 6.9 miles from the North Rim. Oh how true were their words. We continued on with the trail going up fairly steeply, and often quite narrow, as I hugged the canyon wall as best I could.
As we did the last 6.9 miles it seemed to take forever and after what seemed like we had gone quite a ways we got to a spot where we talked to a ranger who told us we had 1.7 miles to go – a slow 1.7 at that. But with more walking than running we finally made it to the north rim. Time was in the 7:30 range and my watch was at about 24 miles. With regards to walking that is another skill I need to master as Tony when waling did not look fast but would slowly leave me and I had to concentrate to try and stay with him, actually lost him by a bit in the last stretch to the top at the North Rim. Walking is for sure on my list to work at for the future. Once at the top we ate some food, filled up our hydration bladders and got ready for the return trip and the increasing heat, but truth is it was not too bad and the canyon gave some shade at times.
Have to share here that what was ahead seemed a little daunting. We joked that if one of Tony’s, wife had come to meet us on the North Rim we would have all gotten in and called it a day at 24 miles. While we joked about this I think if she had been there it would have been hard to head back, but glad we did not have to make the choice as we would have hated it later. The issue is not that I was trashed it just seemed so far to go after an already long day. So, thanks Cathy for not being at the North Rim
We started the trip down pretty easy as we had a long day still ahead of us and also, at least for me, wanted to take care so as not to fall. Not only could a fall be deadly even a sprain would not be a good thing with options for getting out of the canyon not being convenient or cheap. Being there was light I dealt with the steep drop off by focusing on the trail and not what was at the side – seemed to work – as I stayed closer on the return trip to the other guys than on the way down in the dark earlier in the morning. Once we got to Manzanita and refilled our water we were looking at our watches to see if we could make it to Phantom Ranch in time for the “famous” lemonade as it closed at 4PM. After a few miles, around Cottonwood, it did not seem we would make so as I was feeling good I picked up the pace a fair bit, well at least it felt like I did, to try and get there in time to buy a round of lemonade before PR closed. Man that trip down felt long as I kept thinking PR was around every corner but it was not. I kept up the pace but toned it down a little as after PR you still have 10 miles to go of which is pretty much all uphill. After some more miles of a good pace I got to PR and had 20 minutes to spare. I got my lemonade and decided to wait till closer to closing to get the others their drinks. With 5 minutes till closing I got me an ice tea, much better at least to me than the lemonade, and lemonade for the others and about that time Tony got there. The store closed and Doug got there little while longer for the lemonade waiting for him and we rested some for the final push home – up and home.
Once we left PR we had pretty much decided we were going to walk most, if not all, the way to the top. The initial trail is pretty tame with even some downhill, which once again I dreaded since it meant more uphill. In hindsight if I wanted to pick up time I would have run this first mile or so out of PR. That said the pace was still a good walk. Once again I found out how much being able to walk efficiently is so important in these long runs. A couple times when I stopped to take a picture or adjust things I had to run just to catch back up to Tony. Note to self – practice walking more. Going up Bright Angel towards Indian Garden (IG) had a number of muddy sections but I knew that getting there meant 4.5 miles to go. Eventually we got to the IG and that final slog to the finish. By this time it was getting dark and had my headlight back on and using my bike lamp for a hand torch.
So we head out from IG on what seemed like a very long 4.5 miles. The trail from this point seemed to alternate steep and more rocky to less steep and smooth. While the less steep parts were great they just meant more steep sections to come. As it was dark all we could see were lights ahead but with switchbacks you never quote new how far ahead they were. Once in a while it would seem they were gone and I would think the top was near then I would see them again and realize there was farther to go. After what seemed like much more than 1.5 miles we got to the 3 mile rest area and while I felt good physically mentally this was getting tiring. So we continued upward and around 1.5 miles thought we had to be close and when I shined my light up the wall of the canyon it seemed to just go up and up in the dark – so there was still a long way to go. We finally, after 16:38, got to the top of Bright Angel trail and found Tony’s wife Cathy and set about waiting on Doug, oh and had a beer and some cheese – beer does sure taste better after 16:38 on the trail.We had left gotten ahead of Doug coming up Bright Angel as he was having a bad spell and while I felt bad leaving him behind I also knew as my foot got more sore if I stopped I would possibly not be able to get going again. We had figured that that he was about 1.5 hours behind and got a little worried when he was not there close to 3 hours later. That was when we got a call that he was in our room. We had not realized there was a third opening to the trail and he had come up that one. So we were relieved he had made it.
Thus we came to the end of a long day and for me a sore foot. Thankfully we did not have to head back to Phoenix till the next morning so could get some sleep and have breakfast the next day before heading out from the Grand Canyon. It was time to say by to good friends and trail companions. I will see Doug again much sooner as he is from KY and hope to meet up with Tony and his wife Cathy again some time in the future.
Strava Data for the run, less the last 1.5 miles and 1022ft: 48.6 when watch stopped
Relive 'R2R2R Run - Watch died w/1.5 miles & 1000Ft to go'
Video of pictures - link to video below
The Gear:
All my gear worked great. I did get some blisters on my feet but sort of the course for me on long trails as while my Topo Ultraventures fit pretty well and were the perfect cushioning my low volume feet tend to slip around in most shoes a little more than I would like. To combat this I tend to tie my shoes pretty tight but that leads to other issues, especially on the tops of my feet. Fortunately I use the Lock Laces which makes things better but I think I still had them too tight as the top of my foot near the opening were pretty sore and when I removed my shoes were marked up. Even with some blisters the only foot issues that really bothered me were the related to biomechanical issues I have so I would highly recommend the Topo Ultraventures. especially since few have feet like mine.
For shorts the XOSkin ¾ Mid-Compression shorts were great, best shorts I have worn in a while. No chafing, not even the kind you only find about when you get in the shower after a long day running – you know what I mean, and even while feeling thicker than other compression shorts they never felt too hot and the compression was perfect, would not want more. I look forward to using the shorts more often for future runs and would highly recommend them to others. I also used the XOSkin calf sleeves and toe socks that also worked great. My only thing with the socks, and this is mostly due to my low volume feet, is that I would like them to be thicker so as to fill out my shoes a little more. Which then helps with my shoe fit.
My top and sleeves were provided by SFuels of whom I am an ambassador. The top is a Salomon top that when I first wore it I had to get used to its tight fit but now I am used to it I wear it quite often and due to its fit reduces chafing – actually I had none. As for the sleeves, they are made by Orange Mud and are great. I have had other pairs and really like them as they seem perfect whatever the weather. While I did not use the feature they do have pockets that you could carry a gel or put in ice. Even with the changing temps from early morning (35F) to mid-day (90F) and then early evening (45F) I never took them off on the entire run.
Speaking of Orange Mud the hydration pack I used was the Endurance Pack 4L – v2.0 with the add-on pack. This ended up being the perfect size for what I carried and in truth I could have carried less food if need be. I used the 2L bladder and an extra 500ml bottle, there is room for a second bottle but I used that pocket for my phone so it was easier to get to. There are two shoulder pockets and in one I had a nutbutter and a gel and in the other I had some Arnica tablets as well as my S!Caps as they are easy to get to on the run at the shoulders. The pack fit well and I had no chafing issues. I do need to work a little on the adjustment when it has a full bladder as harder to get it to fit high but that may be more me and needing to work more on the adjustment. All that said I have also used this pack for a 63 mile gravel bike race as well and it worked great for that as well so this is my go to from now on. I did use a no name waist belt to carry a few things I wanted to get to easily such as my hand help light and some snacks, of which I never went for.
As far as my headlamp it worked fine but was not the best for staying in place without a hat. I think between the weight and my head a hat helped it stay on and in place but then, unless you turn it around which I did coming up Bright Angel, the bill gets in the way. Also I found that a hand help light worked great along with it to see better what was happening at my feet. While I used my bike light it was a little heavy so sure you can get lighter ones or as Tony did just carry your headlamp.
I did carry a spare battery pack to charge my phone, which did not need it, and my watch. The problem was I added some charge to my watch at the North Rim but it was not quite enough as I ran out about 45 minutes early. Sort of bummed as I had 30-40 minutes at PR I could of added some charge and would have made. I also, to save battery did not use my HR monitor which I would have liked to for info purposes.
I would like to add that I did use the AMP Human PR Lotion which is a lotion that transdermally allows you to absorb bicarb to deal with acid in the muscles. Thus not only does it lower muscle soreness during a run but also after. For a run this long I should have probably used some later in the run but due to how dusty it was I did not want to both but I can say my legs while tired never got overly sore.
The following is a list of the gear I used for this trip (Note: Amazon links are affiliate links):
- Garmnin Fenix 3 Watch
- 5000mAh Charger
- Boco Gear Running Hat – Older Style
- Gloves
- SFuels/Salomon top
- SFuels/Orange Mud Arm Sleeves
- XOSkin 3/4 Mid Compression Shorts
- XOSkin Calf Sleeves
- XOSkin Toe Socks
- Topo Ultraventure shoes w/Lock Laces
- BlackDiamond Headlamp
- Also used my Niterider 750 from my bike to hold to see trail better -
- Orange Mud Endurance Pack 4L- V2.0
- Orange Mud Add On for Endurance Pack
- 500 ML Soft Flask – similar to this one - 600ML one I had was too tall
- AMP Human Performance PR Lotion
The Diet/Fueling:
My pre-run fueling the day before were a couple burgers and fries, lunch and dinner, as that is what we had. I never carb load as often for long rides and runs I have a rib-eye and a baked potatoes but for this settled for what we could get. Also as we were leaving so early and wanted to make sure I did not have to get up any earlier than needed to get the system going I ate what I did and it seemed to work fine.
The morning of the run I got up at 2AM as we were heading for SK at 3:30AM. I had a cup of Coffee with some Coconut oil and Gee along with some collagen. To this I also had a 20oz bottle of water with 3 scoops of UCAN Orange and two scoops of SFuels-Train drink. Then just as I wanted something a little solid on my stomach I had a ½ cup of Oatmeal. Other than the usual need to pee the 20oz’s of UCAN tends to lead to it all set well for the run.
As far as diet I packed a lot more than I needed and ended up just carting it along for the run. My goal was not to minimize food intake but to eat and drink as I felt I needed it. The reason I packed more than I needed was simply being out in the area we were in and having issue is not what you want to do so better to be over prepared than under.
One thing I would do different next time is to not have lemonade but the Ice Tea did hit the spot. Maybe I am just not a lemonade person but while it tasted good and initially was refreshing it only added to my thirst and the abundance of sugar sort of sat a little off in my stomach for a little while. Also, if I did this run again I would be aiming at running faster and would maybe take in a little more carbs.
While I did not have my HR monitor on to save power on my watch I am pretty sure that based on feel and calorie intake I was under 135 for the entire run. I may have gotten up a little more on my push to PR on the way back but even then I was running at a conversational pace . All of this is a big part of why I needed less calories since, and again this is by feel and not data, I stayed pretty much at or below my cross-over point in using fat instead of carbs for fuel
Below is my intake for the day and you can see that at 1038 Calories and 156.5 grams of Carbs it was a pretty low day. I did take in a good amount for me in the AM but all worked well. I did take in some carbs when done in the form of beer but after such a long day – well I just wanted one, or two.
Pre-Ride:
- Coffee with Coconut Oil and Gee, Collagen and Chocolate Primal Fuel (225 Cals & 2g carbs
- 1/2 Cup of oatmeal (135 Cals & 24g carbs)
- UCAN Concoction – 3 Scoops of Orange Flavor, 2 Scoop of SFuels-Train (340 Cals – 62g Carbs)
- Total Cals: 700 Cals
- Total Carbs: 88g
- 1 - 2 Liter Bladder with 3 Packages of Lime SFuels- Race (300 Cals & 45g)
- Then refilled the bladder a few times and over that time added one packet of SFuels-Race-Fruit Punch (100 Cals & 15g)
- 1 – Justin’s Nut Butter W/Honey (200 Cal & 8g)
- ½ - Epic Almond Butter Chocolate Performance Bar (105 cal & 12.5g)
- ½ - Epic Bison/Cranberry bar (65 Cals & 4g)
- 1 – Vespa taken at half way ( 18 Cals & 5g )
- 1 Mauraten Gel 100 – with 4.5 miles to go (100 Cal & 25g)
- 1- 12 oz glass of Lemonade at Phantom Ranch (150 Cals & 42g – Estimate)
- 6 – S!Caps ( 2 at a time when I took them)
- Refilled 500ml bottle whenever I came across water after 14 miles or so
- Total Calorie Intake: 1038 Cals
- Total Carb intake: 156.5 g
Well it was a truly wonderful day – I want to use the word Epic but wonder if that is so often it loses some meaning. But if by Epic one means doing something not many get to do, seeing what many will never see and doing it with good friends (old and new) then I guess it was epic.
Going into this run I have been on a training routine that is a little unorthodox, but for me required. Actually, when one person saw my running miles for one of my weeks were only 15 miles they questioned if I could do this. Truth is I was not sure myself in some ways and in others confident in what I was doing to get ready. I really had no choice with my foot issues since running longer than 10 usually left me with a sore foot but if no more than 10 or so I could run a couple days later. However when I got into the 15+ mile range it was a different matter. So I limited my long runs and only did 3 runs of 15, 17 and 20 in the 6 months leading up to this run and the 20 was about 2 weeks before to make sure things were good to go. I did not want to find out at the North Rim I could go no further.
Thus my plan was to run somewhat consistently if shorter – most runs at the 5-8 mile range with some double days to get more so as to at least run. When it came to aerobic long work I did a large portion of that on the bike with a number of 100 milers and even a ride of 150 and one of 120+. I do not suggest this for everyone as there is one caveat to all of this and that is I have been running for so long, 47+ years, that I have a pretty large base which makes a big difference. But as I have stated with the foot issues I have this was what needed to be done. Also, as I have shared in other posts tis training plan was to be used past this R2R2R as it will be part of my Boston 2020 plan and then the biking will come into play the end of May with The Dirty Kanza 200 mile gravel bike race.
As far as the run surprisingly it went very well with how much I have been running. My foot was sore most of the day but not unbearable and had spells where is felt OK. The good part was that when walking it was not too bad other than going down hill and they is where it felt the worst. The down hill from Cottonwood to PR was not too bad as it was smoother and less downhill so could run more smoothly.
Writing this a week later my right foot is still pretty sore and after a week of no running or riding I have started walking. While it hurt some at the end of the walk it did feel a little better. This run did solidify that my days of running over a 50k are done for now till I get my foot issues sorted out. Hopefully with some exercises I have started and other work I can deal with this once and for all in the next year or so. Once that is done and if it looks like it would not come back I would like to try this run again but go for a faster time., not something I would have contemplated during the last 4.5 miles of the R2R2R.
Well that is it for now – a little long but then it was a long run with a lot that went on, At 60 I can say I may have been able to do better way back in the late 70’s but considering how many years it has been there is a level where I am not to unsure that my endurance is possibly better. Sure my speed is a long way from my 15min 5K and 2:30 marathon days but being able to run 50 miles and run for 16+ hours is not something I could have done back then. So do not let age dictate your goals. Sure you may need to adjust them some but you can do much more than you and others often think possible
What’s Next:
I have sort of spoken to this already but as soon as I get my foot feeling better, hopefully another week, I will start running again. Probably will start riding next week as well and move towards getting ready for Boston and The Dirty Kanza 200. Will run easy till the end of the year and then ramp tings up from July to March for a 3 month push for Boston. The interesting part will be figuring out the mix of riding and running as Dirty Kanza is about 5 weeks, or so, after Boston and as it is 200 miles I need to make sure I am ready for that long in the saddle. For this reason I will probably limit my runs to 10-12 miles, except for a monthly long run that will ramp up to 20miles by March, maybe a couple of them in March depending on my foot, and leave other weekends for long rides. We will just have to see how this goes as it is an experiment to see what works best for me
As always if you have questions let me know in the comments below.
Last Week's Overview #18
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