Winterizing Running Shoes

Winter seems to be here for good now (thank goodness!). It's heavily snowing outside, which means it's time to ski more than run, but I can't help but keep running through the winter. I love the simplicity of it: grab shoes, gloves, hat, and go. While the roads are sometimes icy, I've found that for the most part, they stay in pretty good shape. Scott Running makes an awesome shoe designed especially with us Northerners in mind, the IceRunner. It has great grip and an overlay on the upper to keep snow from getting clumped up in the laces, and provides another layer between the cold air and your toesies.

This is pretty much actual size.

If you still have life in your current shoes, though, don't despair. With a minor modification of your running shoes, you can stay upright and confident in whatever weather conditions Mother Nature throws your way. There are several traction products on the market, but my favorite is the humble sheet metal screw. Available at any hardware store, you can get more than enough for just a couple of dollars. The most important thing is to get the smallest length screw you can find. I get 3/8" and never feel a poke through the midsole. The hex head of these screws turns your running shoe, and hence, you, into a winter rockstar.

Voila!

As far as placing the screws, I like to put a few near the heel, and then distribute others along the sides where I know I land when I run. The beauty of this method (if you can even call it that) is that if you go running and wish you had more traction in a certain place, you can almost instantly change where they go. I don't like having a lot of screws on each shoe, but that's personal preference. One thing to think about when placing the screws is the thickness of the tread. If you screw them into the tread directly, you'll get more grip and will be less likely to go through the midsole (especially if you have a more minimal or a road shoe). I've done it both ways, and honestly, I'm not sure what worked better. Sometimes I think the screws, and traction, for that matter, is mainly a psychological comfort, but that's a different blog altogether.

Placebo or not, I haven't broken a leg yet, so I'll continue what has become for me, an enjoyable winter ritual. Then when spring comes, if there is anything left in the shoe, you can simply take the screws out and run free! The screws last several seasons if you can remember where you put them from the last year.

Fall Recap

Now that winter is here and running is winding down, I thought I'd share some pictures from our events this fall.

Heading out Jack's Trail

The last weekend of September brought perfect weather and a full moon for our Women's Running and Yoga Retreat. Over the course of the weekend, we ran all over the Mazama area, then ate delicious food. Once our tummies were happily fed and digested, my friend and exceptional yoga instructor, Kaarin Kelly, led us through some yoga in the North Cascades Heli Barn. It was a perfect setting, with huge doors we opened to move through asanas with fresh air and expansive valley views.
The group of women who came were absolutely wonderful. I love how easily friendships form and at the end of the retreat always feel inspired and giddy with excitement for the next one. I currently have one in the works for May. Space in the retreat is limited, so if you'd like to be put on our email list, please contact me.

The quaint Heli Barn. Photo by Julie Seinko

A couple weeks later, Sam and I were back at the Heli Barn for our Fall Training Clinic. We had a fun group of people and packed a full day with talking about training principles, then doing technique drills, strength exercises, and even some running. Sam and I love training, so it was really exciting for us to share our passion with others.

The weather was a bit more brisk, giving us a glimpse of the season to come and made our midday chili taste that much better. We still managed to have blue sky for the majority of the day, with sprinkles falling just as we concluded.

The clinic gave us a great opportunity to hone some of our coaching methods and have the chance to see some light bulbs go on for several people, which, as any coach knows, is one of the best feelings in the world. Coaching continues to surprise me. I love seeing clients have things "click" in such a way that their body makes the connection of how to move with less effort and more fluidity. I'm inspired by everyone I've worked with. 

view from the top (minus the clouds)

Finally, the following day, we had the annual Driveway Butte Hill Climb, just west of Mazama. 

Rain was in the forecast, so we were hoping to still have a good turn out. I stayed up late making crepes the night before, and when morning came, we awoke to overcast skies and looming clouds. This year we did the approximate 2.5 mile hill climb as a fundraiser for our friends Jim and Jan Erickson, which made for a good vibe at the start. We had a good turnout, with people of all abilities and goals. The weather held just long enough for everyone to get back down the mountain, eat some crepes, share war stories over hot chocolate, and participate in the awards and raffle. Thanks to Winthrop Mountain Sports and Helly Hansen, we had bountiful prizes and most people walked away with something. Just as we wrapped everything up, the skies opened, making for a nice cozy fall day inside. 

Now we're working on our events for next year, which includes bringing back the Rattler Trail Run. I loved this race when MVSTA put it on, and am excited to resurrect it. It's a half marathon in April on the beautiful trails in Pipestone Canyon but we're adding a four and nine mile option. So, even if you're hanging up your running shoes for the winter, there will be something for you. We're also doing the Mazama 5k and 10k over Memorial Day weekend, and a couple other fun events. Stay tuned!

Holiday Technique Sessions

As the snow starts to accumulate in the Methow and surrounding areas, it's not surprising that folks are getting excited about Nordic skiing and spending their winter days cruising through beautiful forests.

Methow Endurance coach Sam Naney will again be available during the winter holidays to provide private technique sessions for aspiring skiers to hone their abilities. Whether you are an accomplished skier looking to fine-tune your form, or a never-ever beginner who just wants to have the capability to move on snow without completely thrashing yourself to exhaustion, a private lesson is the perfect way to condense Sam's extensive skiing knowledge into a beneficial dose of learning for you. Choose either an hour or two-hour session in classic or skate technique, or take on both! Either way, Sam's coaching experience is sure to get you moving down the trail with greater ease and more enjoyment.

One private session is $55, or bring a friend or two for a semi-private session for $25 per person. Contact Sam at 509-996-3222 or samuel.naney(at)gmail.com to arrange your session. Make the most of your winter!

Winter Funning

I got back late last night from West Yellowstone, Montana, for Sam's opening races and the now family tradition of spending the Thanksgiving holiday in a little place outside of the town. This year was a contrast to last, in that there was hardly enough snow to host the race. "The Plateau," a bit higher than town, had just enough for a 9k distance race and a 1.5k prologue. Knowing that there wasn't much snow, I didn't even bring skis, but instead did a lot of relaxing and book reading.

While winter isn't my favorite season, it was hard to get into the holiday and ski racing spirit without a good cover of the white stuff. I was excited to see snow blanketing everything when I finally reached Mazama, then more excited when I awoke to perfectly clear skies: time for some fun in the snow. 

Aptly named Early Winters Creek

After all the driving yesterday, I just went up the highway to the trail that heads up to Cedar Creek, with the plan of heading up toward Mud Hole Lake. I love the trail when there isn't snow on the ground, as you get up high pretty quickly, and there are beautiful vistas along the way. For some reason I didn't think there would be enough snow to necessitate snowshoes: how silly. I didn't want to go back, though, and since I don't have any races planned until spring, it was a perfect workout: good muscular effort (especially for my hip flexors), sun, fluffy snow, and, of course, a very happy winterphilic dog. It sure feels like winter is here, and this year feels different for me. Once the trails are groomed, I just may turn into a skier...

Nikki's been waiting since April for the return of her favorite substance

Looking back toward Mazama and Goat Peak

She loves it when I make her pose with me

Looking West (Delancey Ridge I think?)

Yoga Journal Article

While reading my current issue of Yoga Journal that just arrived, I was reminded of a great article they wrote a couple of years ago about the Women's Ski and Yoga Retreat and thought I'd share. You can read the article here. While it's still a few months off (March 1-3), I'm really looking forward to a few days of skiing and yoga with a fun group of women. Each time I host a camp, I feel so lucky to get to know inspiring women while doing my favorite things.

It's snowing in the Methow, getting everything ready to go! 

Another day, another run

 We have been having amazing fall weather. Although the peak of the changing colors passed, there is a crispness to the air that only an autumn day can bring. I love the area off of Twisp River Road, but living in Mazama makes for a long drive to get to an area that, as the crow flies, is quite close. I decided to explore some maps and realized I could get over there from Bridge creek, where the PCT goes south from Hwy 20. I've only ever done an out and back on that section and haven't been terribly impressed with as I am with the section heading north.

I was glad I took a map, as I still managed to go up a wrong trail for about a mile before realizing it wasn't doing what it was supposed to do. It was fun to explore a totally new part of the mountains. I'd been to Copper Pass once before and remembered liking it, but yesterday's run proved to be one of the best loops I've done since being here. I accidentally took a climbing trail back, which plopped me at the highway a mile sooner than I wanted; that explained the less maintained trail I followed, but also meant I had the pleasure of ending a 21 mile run with a mile of road running. I did see several people I knew driving back to Mazama, though, so that was fun.

I simply loved this run. The pictures, despite my photography skills, will have to convey what my words cannot.

Lots of green on the way up to Twisp Pass

Out of the trees, after a couple of hours of lovely forest running

I wasn't expecting those peaks. From here on out I had to remind myself to keep going, and that one picture every several miles is ok: I don't need 400 pictures of one run.

Heading up the steep trail up to Copper Pass from Twisp River

BLUE!

Almost to the pass

Several mountain goats. I would have liked to get closer, but have heard too many stories of gored dogs or dogs being chased off of cliffs. No thank you.

Heading back to the PCT

Looking across the valley

Maple Pass

Maple pass is one of my all time favorite places. Nestled in the North Cascades right at Rainy pass, it's easy to get to, you get up to the alpine really quickly, and the views are amazing. Going clockwise around the loop you ascend quite steeply, then enjoy a lovely downhill through beautiful open ledges and cedar forest. Sam wanted to go counterclockwise, which I had never done, making the loop a completely new run. It made for a longer uphill but the views were astounding in a slightly different way.

Before we know it the snow will start falling, and we can come here to ski before the highway closes. Until then, the mountains are in their prime. Get out there!

Family picture!

Looking north, toward Cutthroat

Rainy lake, way down there