To be a runner, all you need is a pair of shoes. This is the First Law of RunDynamics. Some say running is the most approachable sport. I agree! When I started running at 12 years old on the roads around Fredenberg, everything I wore was likely a hand-me-down. I didn’t need much: some old shoes, sweatpants, a t-shirt. These were things just about every kid had, even a poor kid like me. 

I grew up in Proctor, MN, but at that age I attended Beaver River Christian School near the Minnow-ette in Fredenberg Township north of Duluth. I remember running with red-headed Jeremiah and his Dad on Fish Lake Road. He taught me a mental strategy to take my mind off of feeling exhausted. Imagine each hand is holding a rope and as you swing your hand forward in the normal motion of running, the rope slides through your grip. When your arm swings back, your grip tightens and you pull yourself forward with the rope. Slide forward, pull back, slide forward, pull back, right, left, right, left, over and over and over. It worked. I still use this mental trick 36 years later. 

To be a runner, all you need is a pair of shoes, and something to occupy your mind. Ultramarathons, as an exception to the rule, require a bit more than a pair of shoes and a mental strategy. Depending on the distance, weather, and terrain; you will need something to carry water, nutrition, additional layers, safety gear, and a plan to handle contingencies. Some say ultramarathons are glorified eating contests. Others say it’s all about problem solving. Still others say you’ve accomplished something impressive by just toeing the line. It’s all true.

In 2022, I ran the Superior 50 Mile. I trained hard, planned hard, and executed hard. The result was I finished. I covered almost two marathons of distance in 14.5 hours on some of the most rugged trail in Minnesota. The planning, the preparation, the execution. It was glorious. I have carried this accomplishment with me in everything I do. It has become part of my identity. 

To be an ultramarathoner, all you need is a pair of shoes, a mental strategy, lots of preparation, and a desire to find yourself. Self-supported winter ultramarathons, as an exception to this rule, require one last thing. Perhaps the most important thing. Perhaps the one thing that could make or break your race. This is the culmination of all the add-ons to the First Law of RunDynamics. You need a list. A list? Yes, a list. Maybe like this one:

• Shoes
• Back-up shoes
• wool socks
• Sealskinz
• extra wool socks
• Tights
• windproof snowpants
• base layer
• extra base layer
• buffs
• puffy vest
• puffy jacket
• windproof outer layer
• balaclava
• extra balaclava for when the first one turns to solid ice
• light gloves
• extra pair of light gloves
• arctic mitts
• beanie
• headlamp
• extra headlamp
• three blinking lights
• extra batteries for the headlamp and the blinkies
• hand warmers
• 72 ounces of insulated water
• 3000 calories of something edible-while-frozen
• Stove
• matches
• fuel
• windbreak for stove
• 20 sq in of reflective material
• harness, straps
• sled
• Emergency bivy
• Sleeping pad
• 0 degree sleeping bag
• vaseline
• body glide
• Twinkies
• Cheez-its
• cocoa packets
• gummies
• dark chocolate peanut butter cups
• Twinkies
• Twinkies
• Oreos
• Salt & Pepper Potato Chips
• A plan for when you are too hot
• A plan for when you are too cold
• A plan for when your mood deteriorates
• A plan for #1
• A plan and supplies for #2
• Twinkies

I’ve participated three times in the St. Croix 40 Winter Ultramarathon. Twice on foot, once on a kicksled. Not once have I used a list. In 2022, I was on foot. I ran consistently for the first 23 miles but I did not have the right gear and I did not control my sweat. I got hypothermic and had to drop out. In 2023 I was on my kicksled and had a wonderful time. My gear prep was much better and I controlled my body temperature more effectively. I was the first kicksled to finish! This year, I was again on foot. My gear prep was impeccable. My fueling and hydrating strategies were flawlessly executed. I controlled my body heat. My pace was sustainable for the entire distance. Just one minor, tiny mistake: I didn’t use a list.

What’s the First Law of RunDynamics? To be a runner, all you need is a pair of shoes. What’s the first thing on the sample list I included? Shoes. What did I forget at home? Shoes. FOR A FOOT RACE. I forgot my shoes. SHOES!!

Fortunately (or unfortunately), I brought my clunky, three-sizes-too-big winter snow boots in case I had to change a tire in the frigid weather. These would have to do. 

I started the race brilliantly. I was the first out of the starting corral after packing up my bivy in lightning speed. First place! How long could I hang on to such a lofty position? About 300 yards. I was wearing Sorels, come on. I walked at a consistent 4 mph and jogged a bit here and there. I de-layered about 2.5 miles in and was quite comfortable after that. The temperature was near zero with the occasional 15-20 mph wind gust. My gear was right, my pace was right, my fuel and hydration were right. But…about 10 miles in, on the Crooked Creek loop, my feet started to feel funny. Little pins and needles. They felt better when I ran, so I ran more (can it really be called running though? Ca-lump, ca-lump, ca-lump go the Sorels). When I walked, the pins and needles were getting worse, mostly in my heels. There is little to no cushion in boots like this. Why? Because NO ONE RUNS IN THEM.

I made it to the checkpoint in about 5:38, right on my desired pace. I was able to tuff out the pain to reach that point because I had to. I had no choice. I couldn’t flag down one of the aid station captains to tell them I was dropping out. There are no aid stations. I boiled my water, made some cocoa with it and tapped out. I could not imagine another 6 hours of that foot pain. 

Two days later, I am developing deep tissue blisters in my heels. Don’t do 20 miles in winter boots, kids. 

So, to be a Self-supported winter ultramarathoner, all you need are a pair of shoes, a mental strategy, lots of preparation, a desire to find yourself…and a list. Don’t forget the list. Because if you don’t forget the list, you have a real good chance of NOT FORGETTING YOUR SHOES!