The Running Man

In Defense of Hokas...and My Analysis of "Minimalism"

2012-01-25T20:07:00.001-07:00

In the running world, all you have to do is utter the word "minimalism" and suddenly everyone has an opinion. If I had a nickle for every Christopher McDougall/Caballo Blanco-inspired runner I've seen at the Leadville 100 clad in Vibrams (or even huaraches), I'd be a rich man and could retire today...but not as rich as McDougall himself!

Although many would say "The Book" has been a primary driving force behind the burgeoning minimalist and "barefoot" movement, the fact of the matter is that modern-day running shoes have endured many trends over the years--from light and basic to big and clunky and everything in between. When you look at what many runners especially in the 1970s and even 1980s wore (pretty low-profile racing flats but nothing like Vibrams), what folks wore in the 1990s and early 2000s (big, clunky shoes) and what's hot these days (Vibrams and barefoot running), you could easily argue that what we're experiencing now is really "minimalism 2.0 on steroids."

The Bondi B's

Amid the minimalist movement, shoe racks full of Vibrams, and market share-savvy companies like New Balance and Nike jumping on the "less is more" bandwagon, along comes Hoka One One, a European outfit that has introduced innovative--and super-expensive--shoes that appear quite bulky and heavy and are sometimes dissed as looking "clown"-like. Ah, but looks can be deceiving. As almost any proud Hoka owner would attest (I'm on my FOURTH pair of Bondi B's and will likely be a lifer), Hokas are anything but bulky, heavy and Bozo-like. Yes, they have a lot of EVA, but EVA is light, soft and protective. The uppers are pretty simple, contributing to the relative light weight of Hokas. Ultimately, what you have in Hokas is tremendous responsiveness and a surprisingly light, comfy pair of shoes suitable for all distances--from 5,000 meters to 100-mile and 24-hour races (though I prefer light-weight trainers in "sprint" races like 5Ks). In many respects, Hokas are in a category all to themselves.

No matter what Hoka lovers may say, the minimalists and barefooters out there are undeterred, and God bless them for it. Maybe they're the lucky ones and those of us who wear Hokas are the less fortunate...or even unenlightened. Many of the minimalists contend that we have been sold a bill of goods by the big shoe companies (aka "Big Shoe") that want us to believe more support is better and will help prevent injury. Alas, some of these same big shoe companies have recently begun adding minimalist products to their lines, only feeding the confusion as to what's best for the runner. We are, the minimalists say, born to run barefooted, and so why impede the natural movement of the foot with tanks like Hokas?

For whatever it's worth, here's what I think: We weren't born to run per se. We were born to be active and work hard for what we need. It could be said that running was to "prehistoric" beings a means to an end. In "prehistoric" times, when there weren't King Soopers and Safeways around every rock, we put a lot of physical effort into hunting and gathering...because our lives depended on it. Meat was a big deal; you had to work super hard to kill an animal, sometimes running dozens of miles until the exhausted animal collapsed and died. But that was only part of the effort. You had to work almost just as hard bringing the bounty back to your loved ones and defending your catch from invaders. And animals weren't just a source of food; furs and hides were used for clothing. Most of the time, you ate vegetarian fare--and it sufficed. And when you weren't eating, you worried about things like fortifying your shelter, staying warm (or cool), protecting your family and friends, finding clean water, etc. All of that required some level of activity, including running and hiking.

But our ancestors didn't run for fitness. If a "caveman" ran 20, 30 or 40 miles, it wasn't training; it was to chase down a deer, evade capture, maybe deliver a message or get back home. And those who did the running were usually the best athletes, i.e., the ones who were the most physiologically gifted. No one even knew what fitness in the modern sense was back then. Being fit was part and parcel of survival; the best athletes reigned supreme and brought home the bacon. Also, they didn't have paved roads like we do. Their pursuits took them across pastures, meadows and calderas, up and down mountains, along treacherous ridges, and over downed trees and big rocks (all of which the Jemez 50M and Hardrock 100 deliver). Well-groomed trails were rare. Their feet, unlike ours today, were conditioned from childbirth to withstand tremendous punishment and were strong in muscle and connective tissue. Our feet today are none of that, in large part because we've been wearing supportive shoes since birth, sitting down a lot, driving our cars to King Soopers for food instead of chasing down and/or picking our grub, living in relatively low-maintenance shelters, etc.

All of that said, no one really knows for sure whether minimalism today is a good or bad thing, or even the "natural way." People who run in Vibrams, New Balance's line of minimalist trail shoes, and the like swear by them. By the same token, people who run in Hokas believe their way is the best way (especially for older runners). So essentially what shoes you wear, if you even choose to wear shoes, is a matter of personal preference. Me? My preference is Hokas, thank you very much.

***

And now let's enjoy an awesome tune that always gets me fired up and ready to get 'er done.

What Happens When You Take Two Weeks Off?

2012-01-20T07:35:00.003-07:00

The good news is that I'm on the comeback trail. The posterior tibial tendonitis in my right leg is starting to taper off. I had a hunch it would go away once my Achilles was back to 100%, which it is--thanks to the two-week shutdown I was forced into a few days before Christmas (what a Christmas present that was!). I'm still icing my shin and ankle as a cautionary measure.

The reason I'm blaming my Achilles is that this whole case of post-tib was triggered by heel lefts I wore to try to take pressure off my ailing right Achilles, which flared up on Thanksgiving weekend. Unfortunately, the heel lifts created some instabilities in my lower right leg, resulting in a nasty case of tendonitis that felt like someone was pounding my ankle and shin with a sledgehammer. Honestly, my right ankle was a mess. Two days before Christmas, my doctor ordered a two-week shutdown from EVERYTHING--not just running but also cycling (my second love), walking and swimming. Yes, even swimming. Needless to say, it was hard news to take, but I understood that my doctor knew more than I did and I'd better heed his advice, which I did. So here I am today, on the comeback trail yet again and with (delusional?) visions of doing crazy-good things in Leadville this August.

Last week I ran about 54 miles and this week I'm going to close in on 60. That's fairly low mileage for me, but it's something, and I've always felt anything 60 and up is decent volume, with 80+ and preferably 90+ being my sweet spot. The key right now is patience. I'm gradually building back up to decent mileage, focusing on restoring my aerobic capacity and endurance, which took a huge hit during the two-week shutdown (more on that below). Then in February I'm going to start implementing quality. The Georgia Marathon on 3/18 is a total question mark at this point.

I have to say that my first run after the two-week shutdown was...not too fun. I had a bad cold at the time but, beyond my nasty case of the sniffles, I was huffing and puffing and my legs were as heavy as steel beams. For the next few days I saw very little progress. But even as I struggled to get "it" back, I was having a blast--because I was running again! Besides spending time with my family, there is nothing I love more than running and living the gift. When you've just endured a two-week shutdown and you live at 6,200 feet, you can count on returning to running not being easy.

The good news is that I'm now really seeing gains. My aerobic capacity, while not back to full strength, is much better than it was. I'm suffering from a mild case of dead legs, but overall my leg turnover is improving by the day. My endurance, which plummeted from the shutdown, is improving. Last Saturday I ran 12 miles in 1:32 and then on Sunday ventured out for an 11-miler and it wasn't too rough (did it in 1:24). This weekend I'm planning a 15-16-mile run. Overall, my body feels good and ready to start training hard, yet again.

This summer I'm probably going to tone down my racing schedule and really focus on the Leadville 100. I didn't register for the San Juan Solstice 50M or Jemez 50M because I think 50 miles in the mountains is a lot of volume when you're training for a 100. For me, 50 kilometers is the threshold--I can run 50K (or 31 miles) and recover fast and see nice gains. Fifty miles is a whole different game. I really want to do a 24-hour race this year and so the trick is getting in the training for a great Leadville and having enough left in the tank for 130-140+ miles at Across the Years in 2012. I feel a serious drive to do a 24-hour again and see if I can surpass 140 miles. I know I left at least 5-6 miles on the course at the 2009 USA 24-Hour National Championship (130.67 miles). I think I have good-enough cruising speed to nail some decent mileage in a 24-hour.

***

One of the things I really like about the new Western States 100 documentary, "Unbreakable," is the music. Below is a song, "The Shrine / An Argument," by Fleet Foxes, that I really love. It has a unique sound and I don't usually like songs like this. It's definitely not something you'd hear on the radio, but rather in independent coffee shops in Boulder that cater to Bohemian graduate students driving old Volkswagen buses (deep down, I have a Bohemiam side and a part of me would love to drive around in a VW bus with a peace sign and a call to action for everyone to run trails together and spread love :-) ).... Anyway, this song (specifically the part starting at 2:15) adds a lot of drama to the Geoff Roes/Anton Krupicka "chase" scene at the end of "Unbreakable." Enjoy!

Fueling for Your Best Performance

2012-01-15T09:22:00.003-07:00

When we lived out East, I had my training and race-day nutrition pretty dialed in. In 100-milers, I'd consume just about anything, especially soup, bananas, pop, gels and sports drinks of all kinds. When we moved out West and I started doing really demanding races like the Leadville Trail 100-Mile, run between 9,200 and 12,600 feet in the Rockies, I suddenly realized that what worked back East wasn't going to necessarily cut it in tough mountain races at elevation. It took me a little while to figure out what worked, but eventually I came to the conclusion, through trial and error, that there's one line of products that is heads and shoulders above the rest: Hammer Nutrition.

The great thing about Hammer is that they have products for athletes of all levels and from all sports. For me, as an ultrarunner, here are the Hammer products that make the biggest difference in my performance:

Hammer Gels: At the Leadville 100 and other races, Hammer Gels fuel me mile after mile. They provide the energy I need and, as an added bonus, they taste great! I prefer the vanilla and espresso flavors. Usually one gel an hour works for me, but occasionally I'll do two gels if I'm feeling really fatigued.
Hammer Perpetuem: Simply put, Hammer Perpetuem is the best sustained energy fluid I've ever used. Mixed with water, it provides about 270 calories a serving. At Leadville, I turned to Perpetuem in the last 60 miles and it really did a nice job of fueling me (I only wish I'd done such a good job with caffeine late in the race). Whether I'm racing or on a long training run of 3-5+ hours, Perpetuem keeps me moving, thanks to its nice mix of carbs and protein. I've also used Perpetuem Solids and they're great, too.
Hammer Endurolytes: I've been using Hammer Endurolytes for years and I think they're the best capsule-based source of electrolytes out there. Depending on conditions, I take anywhere from 2-3 Endurolytes every hour to help keep my muscles functioning well and cramping at bay. If I feel any cramping coming on, I pop a few Endurolytes and the problem usually goes away. I also pop a few Endurolytes before my long workouts.
Hammer Recoverite: If I had to pick one Hammer product I love the most, it would be Recoverite. Especially out here in Colorado, where I'm running at over 6,000 feet on a daily basis, recovery between workouts is vital. I take Recoverite after every workout and the stuff works beautifully. The maltodextrin, whey protein isolate, L-glutamine and other ingredients provide the nourishment your tired muscles need in the recovery process. I swear, too, that the stuff helps speed up healing in soft tissue injuries. All I do is mix two scoops with some water and then nurse it over the next 10-20 minutes. I wake up the next day feeling way better than I would without Recoverite. If you do nothing else, take Recoverite between your workouts. My favorite flavor is strawberry.

A few months ago I approached Hammer for an athlete sponsorship because I believe deeply in the quality of their products. I'm super excited to now be a part of the Hammer team and help the company continually build awareness in the endurance world. This year, as I take on races like the Leadville 100, Hammer's excellent products will once again be my fuel of choice.

If you're still trying to figure out how to fuel for peak performance, give Hammer's excellent line of products a try. And go beyond what I've recommended above and also try Hammer Sustained Energy, Heed and their many other products. What works for me may not work for you, but I can nearly guarantee you that Hammer has something for everyone--and it's all great!

Shop Hammer today by clicking here!

Pushing Your Limits

2012-01-12T07:06:00.014-07:00

First, some inspiration. Below is what I recently wrote on Facebook in response to an old college friend who just ran 7 miles in the rain being told he's too old for such antics and needs to be careful with his aging body:

I'm 38 years old and almost 39 and I run 100 miles a week and run races of 100+ miles in the mountains here in Colorado. I once ran 131 miles in 24 hours on a 1-mile paved oval (this was at the USA 24-hour national championship and I did it not only to compete but also to raise money for our local children's hospital). I run anywhere from 7-10 races of marathon to 100-mile distance a year--sometimes more. Sometimes I run 2-3 marathons or ultramarathons in a period of 5-7 weeks. I know people who have run 6-8 races of 100 miles or more in a year...and most of them are north of 40. Playing it safe is boring and uninspiring. I do what many people say is unthinkable and unwise and, yeah, sometimes I go through injury, but believe me when I say I've probed my soul on long runs and know what I'm made of--and I've built a strong mind and body that can withstand many things that would cripple the average person. I applaud any man or woman who, like Dan, is testing their limits...because you never know what your limits are 'til you push yourself beyond the boundaries society has artificially set for us.

Heck yeah!

***

I can't say enough about how important is to push your limits. Here were some personal limits I once perceived and ultimately crushed:

~2003: At the time about 40 pounds lighter than my all-time high of 220 pounds, I ran 7 miles on a treadmill at the gym, wearing Famous Footwear shoes and cotton from head to toe (I didn't know any better). Anne was there, and I was so ecstatic that I was practically bouncing off the walls afterward. I felt like I'd just accomplished something incredible. And, at the time, I had.

~2004: Not only did I complete my first distance race--a 20-kilometer event in Wheeling, WV--but I also ran my first marathon, finishing Columbus in 3:22. I cannot put into words how intimidating 26.2 miles once was to me. And while I still very much respect the distance, to me the challenge is no longer finishing a marathon; it's doing the 26.2 in a fast time--say, a new PR of 2:50 or better.

~2005: I qualified for the Boston Marathon with a 3:05, a feat I never thought was possible. Since then, I've BQ'd in every marathon I've run (except for the Erie Marathon in 2007, which was a training run). Not long afterward I finished my first ultra--a trail 50K in Cleveland that scared the heck out of me at the time.

~2006: Having been bitten by the ultrarunning bug, I ran my first 50-miler. Again, this was a seemingly unfathomable feat.

~2007: At the time more than 50 pounds lighter than my all-time high, this was the year of breaking through. I did my first 100, finishing 6th overall at the Burning River 100, and in the process transitioned to a high-mileage runner. I really questioned if my body would hold up. Guess what? It has.

~2008: Three major accomplishments: 1) I won my first race--a 50K in the dead of winter in Cleveland, 2) I broke 3 hours in the marathon for the first time, and 3) I nearly won the Mohican 100, finishing 4th overall despite a blown-up knee and stomach.

~2009: Now ripped and in ridiculously good shape (for me, at least), I finally did it--I won the Mohican 100. If you'd told me two years prior that I'd eventually break the tape in a 100, I'd have laughed at you. A few months later, still in really good shape but wracked with stress due to our upcoming move to Colorado, I surpassed 130 miles on a 1-mile oval course in my first 24-hour race. The thought of running for 24 hours on an oval terrified me, but I ultimately loved it!

~2010: I finished the Leadville Trail 100 in under 25 hours, earning the coveted El Plato Grande buckle.

~2011: I once again finished the Leadville 100, this time in 22:35, to earn another El Plato Grande buckle. The year also included a finish at the brutally tough Jemez 50-Mile.

~2012: ?

The above races truly tested my limits. Yes, we all have limits, but 99.9999% of us have never come even remotely close to "the edge." I haven't reached the edge of my limits yet. Goals for the next few years (in order of importance):

Sub-20 hours at the Leadville 100--goal #1
Sub-2:50 in the marathon
140+ miles in a 24-hour race
Hardrock!
Leadman!!

***

Injury update: My leg, which was hit with posterior tibial tendonitis in November, is doing pretty well. Last Thursday I started running again, covering about 29 miles that week. This week I should surpass 50 miles, which is pretty modest for me, but it's a start. I'm using an Ace ankle wrap that's providing nice support, icing my leg/ankle after every run and also at night, and continuing with my physical therapy.

Get 'er done!

Film Review: Unbreakable: The Western States 100

2012-01-04T07:15:00.010-07:00

"Unbreakable: The Western States 100" tells the story of the 2010 "Super Bowl of Ultrarunning," following four elite ultrarunners in their quest for the coveted cougar trophy. Produced and distributed by Journeyfilm and directed by JB Benna, whose previous work includes "The Runner" and "Ultramarathon Man," "Unbreakable" was released in December, with private showings nationwide, and has captured great interest in the ultrarunning community (trailer below).

Having watched "Unbreakable" three times, I believe this is a very good film--just as good, if not better, than "Running on the Sun." In fact, "Unbreakable" seems to get better with each viewing. The main characters are Kilian Jornet of Spain, Hal Koerner of Ashland, Oregon, Anton Krupicka of Boulder, Colorado, and Geoff Roes of Juneau, Alaska and Nederland, Colorado, as well as the founder of the Western States Endurance Run, Gordy Ainsleigh.

Going into the 2010 race, Jornet, Koerner, Krupicka and Roes were the four men many predicted would duke it out for the win. And did they ever. We now know that Roes prevailed in dramatic, record-setting fashion, passing a still-strong Krupicka late in the race, while a dehydrated Jornet faded to third (only to win the 2011 race) and an injured Koerner dropped. Hardly could better drama have played out for Benna and his production team on that hot June day in the mountains and canyons of Northern California.

But "Unbreakable" is far more than a blow-by-blow of that epic 2010 Western States race. At various points throughout the film, we see the heroes living their daily lives. We see the ever-popular Koerner, a small-business owner working hard to grow his specialty running shop while training with his ultrarunner girlfriend, Carly, herself an accomplished athlete. Krupicka, when not running those spectacular, well-traveled Boulder peaks shirtless, is a graduate student who loves spending time with his girlfriend, Jocelyn. The somewhat camera-shy Roes, in the midst of a historically great stretch of wins at the time, works at a natural grocery store as a cook, loves hanging out with his girlfiend, Corle, and her daughter, and running with a small group of Juneau-area ultrarunners who call themselves "the geezers." We see the young Spanish-speaking Kilian, whose scenes are subtitled, doing the unimaginable on difficult mountain trails and telling of how his parents shaped who he is today--the best long-distance mountain runner in the world. Benna goes to great lengths to welcome us into these athletes' lives, providing critical context around the 2010 Western States race. Along the way, we are treated to unique contributions from the likes of Scott Jurek (seven-time winner of Western States), Tim Twietmeyer, Dave Horton, Ainsleigh and others. A shirtless Ainsleigh, standing on the course itself, tells us how the event evolved, emotionally recounting his struggles to finish a 1974 100-mile horse race on foot--marking the start of the Western States Endurance Run.

Benna deserves credit not only for the skill with which he tells and shows the runners' interesting stories, but also for the care he took in bringing the viewer right into the action. The dramatic cinematography, the on-trail footage, the on-the-fly interviews with crew and spectators along the course, and especially the music add rich flavor and greatly enhance the drama unfolding before your very eyes. The scene when Roes, having just taken the lead from the seemingly unbeatable Krupicka, explodes out of the woods and enters the Highway 49 aid station full of energy and determination, shocking onlookers, is perhaps the high point of the film's drama. What we see--what we experience, feel and hear--in this one moment in time is Benna at his very best.

I have but a few complaints about "Unbreakable." Most notable are the misuse of apostrophes in some of the subtitles in the Jornet scenes. For example, there are a few occasions when "its" should be "it's." (Follow-up note to reader: According to Benna, "Most of the Kilian footage already had subtitles burned in by the French production team, so not much we could do there.") I also think the text in the beginning looks a bit amateurish when compared to the professional-looking film itself. These are small issues--and they are quite inconsequential when compared to the great quality of this interesting, compelling, fascinating and endearing film. (I hereby offer my proofreading, editing and writing services to JB for future projects.)

To JB Benna and the Journeyfilm crew, I say, "Bravo!"

"Unbreakable: The Western States 100" is highly recommended for both ultrarunners and the general public and is on sale for $24.99 plus shipping at http://www.ws100film.com/.

Blessing in Disguise

2012-01-02T15:20:00.004-07:00

Today marks day eleven of my doctor-imposed two-week shutdown because of posterior tibial tendonitis, or "post-tib," in my right leg. My leg is doing much better. I no longer have tendon pain running up the inside of my calf. My ankle is better, but still not 100%--a gentle reminder that I'm not yet over my injury. My Achilles, which is where this whole injury originated (compensation led to my post-tib), is doing very well, too. I occasionally feel some discomfort in my Achilles, but, all in all, it's healing (pun intended).

On Friday I'll resume running, going for an easy 4-miler, or less if my post-tib acts up. If all goes well, I'll gradually increase my mileage, taking a few days here and there to cross-train, with a goal of being back in action by the start of February. I'm not going to worry about quality until February, assuming all goes well. Looking way ahead, I want to be at 15-17 hours a week (~90-105 miles), by June and totally locked into the Leadville 100.

It's really quite amazing that I average one significant/semi-significant injury per year:

2011: Posterior tibial tendonitis while training for the Georgia Marathon
2010: Plantar fasciitis while training for the Leadville 100, but I still got 'er done, as usual
2009: Heel bursitis (felt exactly like Achilles tendonitis) after the USA 24-hour national championship in the fall
2008: Wicked runner's knee (patellar femoral pain) after finishing 4th at the Mohican 100; nasty hamstring pull in the fall while training for the Columbus Marathon (still went sub-3:00)

I was pretty healthy in 2004, 2005, 2006 and 2007, save a case of hip bursitis in 2006 that gave me problems during my Boston Marathon training and the race itself, and a brief bout with IT band syndrome in 2007. Hamstring tendonitis has been an ongoing deal for me, but it's never been disabling, thank goodness.

Anyway, I think this shutdown is a blessing in disguise, and I say that not from rationalization but from pure reason. I've been racing 100s since 2007 and eventually the mileage and punishment catch up to you, especially when you're knocking on the big 4-0 and live at 6,200 feet, where running takes a lot more effort. I'll be 39 this June and maybe a few weeks off each winter going forward will do me some good, physically and mentally. Right now I feel mentally recharged and ready to get back to running with a goal of having my best year ever (that's saying a lot because I had a decent little run in 2008-2009). Physically, we'll see. But I do believe these two weeks have helped bring some much-needed, long overdue healing to my body, especially after a pretty aggressive 2011 racing schedule that included demanding events like the Jemez 50-Mile, Leadville Marathon and Leadville 100. I've read that ultrarunners like Scott Jurek and Yiannis Kouros take time off each year, and recently I read that Geoff Roes is going to take the winter off from running (but will stay quite active). A little time off each year, I think, is a key to longevity and staying healthy.

It's hard for non-ultrarunners to really understand what we put ourselves through. The back-to-back 20s, the early morning long ones, the monster climbs and never-ending descents we hammer, the races themselves, the roots and rocks that twist and turn our ankles and feet in all directions--it all adds up after a while. The volume stresses not only the joints, muscles and bones, but also the mind and endocrine system. If you ever find yourself struggling with sleep, apathy, burn-out and, yes, decreased libido, it's probably because your body is telling you to take some time off. So take it before you come down with an injury!

I love watching this sport and following the exploits of a few notable athletes and friends. I see a lot of ultrarunners out there right now who are on or near the top of the sport, but seem not to incorporate any real recovery or time off (a trap I fell into for years). They may be running well now, but my guess is that they'll flame out because of injury. I think this can all be avoided by taking time off. Yeah, some fitness will be lost in the short term, but you'll be able to get that fitness back fast, while benefiting from a well-rested, recovered mind and body.

I guess that's all a long way of saying I feel ready to get out there and get myself ready for an awesome year. I truly believe I have what it takes to go sub-20 at Leadville.

***

Totals for the year:

Running mileage: 3,407
Running time: 474 hours
Cycling mileage: 360 (most of it in the past two months)

A down year mileage-wise. Normally I'm at 3,800+. Oh well.

2-Week Shutdown

2011-12-27T07:12:00.002-07:00

Happy holidays to all my readers! It's hard to believe, but this month marks four years of blogging! Thanks to everyone for your continued readership.

Last Thursday I was diagnosed with posterior tibial tendonitis, affectionately known by runners as "post-tib," in my right leg. I know exactly how it developed. When I was fighting Achilles discomfort, I wore heel lifts during my run, and my heel lifts slipped around quite a bit in my shoes, stressing my right posterior tibial tendon. The posterior tibial tendon runs along the inside of the leg and basically connects the arch to the calf muscle. It is a key stabilizer of the lower leg. When the tendon is inflamed, as mine is, you often feel pain in the ankle and up the inside of your calf. If the injury is ignored, eventually the tendon may fail altogether and the arch collapses, often requiring major surgery. If the injury is treated early, the prognosis is good.

My doctor, who is a foot and ankle specialist, recommended that I shut down completely for two weeks. That means no running, walking, cycling or swimming. The two-week shutdown started last Friday and will end on January 6th. In almost eight years of long-distance running, I've never experienced a shutdown quite like this one. When injured, I've always been able to cross-train. But not this time. I'm set to begin physical therapy sometime next week.

Fortunately, my leg seems to be improving, thanks to lots of rest and icing. The pain in my ankle is subsiding. The discomfort and stiffness in my leg is still there, but it's improving. I'm hopeful that by January 6th I'll be ready to resume running, albeit gradually. I've been in contact with a few runners I know who've had this injury and they all said it gets better with rest, ice and time.

I'm sure to lose a decent amount of fitness during this two-week shutdown, and that indeed is unfortunate. But it's fitness I'll quickly regain with patience and perseverance.

As with many things in life, I see a silver linking in this two-week shutdown. It'll allow my body to heal and hopefully all the lingering issues I've been dealing with--achy muscles, an achy Achilles, etc.--will heal, setting me up for a great 2012 racing season. However, a PR effort at the Georgia Marathon on 3/18 is now pretty much not going to happen. I may still run the marathon, but without any expectations. Ultimately, what matters most to me is being ready for the Leadville 100 in August. I still have lots of time.

Here's to a healthy 2012 racing season!

Running and Family

2011-12-20T07:34:00.004-07:00

First things first. A lot has happened lately (none of it directly related to me) that has reminded me of how important it is for dedicated runners to keep it all balanced and not lose sight of what really matters in life. What do I mean by that?

Unless you're an elite with sponsorships and stipends, you run in your free time, while managing responsibilities in the workplace and at home. And if you're like me, responsibilities at home involve, first and foremost, being a loving, supportive and caring spouse and parent. This requires not just heart, but also time! But it goes beyond that. The lawn's gotta get mowed. There's a growing list of odd jobs requiring trips to Lowe's and plenty of elbow grease. Etc. Balancing it all, when each priority is just that--a priority--is very hard. When I'm training for a big race like the Leadville 100, sometimes I feel like I'm maxed out, with nothing more to give beyond the steps I take in my running shoes. Feeling maxed out isn't a good place to be, and yet many of us--maybe you, too--find ourselves there quite often.

Most runners I know have their priorities listed in basically the same order that I do. Still, I've met a few runners who do things differently, and that's their business. Sometimes I hear about runners who have unsupportive spouses and yet they still manage to get in the miles. I can't imagine doing what I do without a supportive wife who's always been there encouraging me.

Running can be a selfish sport--and it's important that we as runners understand and recognize this. Asking family to make time to go to Leadville every August and crew for me seems incredibly selfish. Maybe that's one of the reasons why I'm thinking about running the Leadville 100 in 2012 without a crew and potentially with no pacers except for the last 13.5 miles (hopefully with my pal, Lance). Anne, Noah and others would still be there, but not to follow me all over the course the entire day.

As runners, we often take our sport way too seriously. As the saying goes, "Running is entirely too important to be taken seriously." I often have to remind myself that running is something I do in my free time. I'm not paid to do it. It doesn't help pay the bills (except when I won $300 in 2009 after winning a 100). No one is holding me accountable. And when I'm dead and gone, no one's gonna care that I once earned a 1,000-mile Leadville 100 buckle, was a Leadman and finished Ironman Hawaii. All that's really going to matter is the mark I left on this world. Maybe my running (and even blogging?) will leave a little bit of a mark, but not like family.

***

I just ordered "Unbreakable: The Western States 100", and am very excited to finally see it. Of the four runners profiled, I've met Anton and Geoff and they both seem like super guys who do it the right way. I've never met Hal Koerner, but I have the utmost respect for his toughness and tenacity. As for Kilian, my feelings on him are well-documented (I love his aproach to running). Stay tuned for a review of "Unbreakable"!

***

Injury update: Last week I ran 55.6 miles and cycled about 40, putting in just shy of 10 hours of training. While my right Achilles tendon seems to have improved, my right calf and ankle aren't being as cooperative. Somehow, someway, I've developed pain in my inner right calf. My ankle has been a problem for a while. I'm starting to wonder if all those sprains haven't all taken a toll. All that said, I'm confident I'm getting better and will have a great 2012. Big goals for the year:

PR at the Georgia Marathon (Atlanta) in March--Current PR is 2:58. A new PR at the Georgia Marathon might be unrealistic due to my current injury. We'll see.
Sub-4:20 at the Leadville Trail Marathon in late June.
Sub-20 hours at the Leadville Trail 100 in August.
140+ miles at the Across the Years 24-Hour in December/January. Across the Years in 2012 is gradually taking hold as an event I very much care about--kind of like the North Coast 24 in 2009, when I ran 131 miles and left at least 5-10 MORE miles on the course. With my cruising speed, I was built to put up lots of miles in 24-hour races, or so I think. Just sayin'.

***

Final note: Endurance Planet now features a weekly "Ask the Ultrarunner" podcast with Lucho, aka Tim Luchinske, who lives near Boulder, Colorado. Tim's a former professional triathlete who's finished high in the standings at Ironman Hawaii. These days, Lucho's busy training for Leadman in 2012 and coaching athletes. In 2010, he finished 6th overall at the Leadville 100. If you haven't yet tuned into Lucho's podcasts with Tawnee over at Endurance Planet, you need to--they're packed with helpful information and lots of inspiration for ultrarunners of all abilities. Get over there!

Benefits of Cross Training

2011-12-12T07:21:00.005-07:00

This bout of Achilles tendonitis may have been one of the best things that ever happened to me. I've been cycling, running and fast-hiking, maintaining my usual volume as far as hours this time of year (about 10 hours a week). To protect my Achilles while it heals, I've been running the flats and downs and fast-walking the ascents. Both walking and cycling have been great ways to supplement my training, while minimizing damaging impact, during this injury.

Over the weekend I did two two-hour workouts, each with about 30 minutes of cycling, and the rest was running and fast-walking (about 3/4 running, 1/4 walking). I've found that walking engages the hips a lot more than running. Maybe that explains why I'm always sore after a long walk. I've also found that cycling is improving my leg turnover when I run. On Sunday I was effortlessly cruising along a flat section and looked down at my watch to find that I was going at 6:58 pace and not even working remotely hard. It was easy. Maybe it's the rapid pedaling motion while cycling that helps improve leg turnover in running. I do know that one of the keys to running big ascents like the ones we have in Colorado is quick turnover. So I really think there's something to cross-training, especially when I consider what Lee McKinley said in this recent pod cast interview, which is making the rounds.

Back East, I ran 100 miles a week training for big races and it worked well for me. Sure, you have hills back East, but the terrain isn't as demanding on the body as it is out here in Colorado, and so 100-mile weeks back East never messed me up much. If anything, triple-digit weeks made me super-strong. I also think the elevation here in Colorado puts a big strain on the body. When you're in a race like the Leadville 100, you need to be more than just a strong runner; you need to be a strong hiker and you need to have the strength to handle the big climbs and descents. This requires a lot of different muscles. Since moving out West, I've come to realize that my quads and hiking are major weaknesses, which might explain the decline in my race results over the past two years (it's obvious when looking at my results on Ultrasignup). My quads give out on me on long descents and I've never been a great uphill hiker. Hiking has just never felt natural to me. I'm now thinking that a cross-training regimen consisting of running, cycling and fast-walking, along with planks and other core work, will help create better balance in my hips and legs, more effectively preparing me for the challenge of Leadville. Along the lines of what Lee says in his interview, I'm floating a training formula for Leadville that would go something like this:

14-15 total hours a week of training

11 hours running (~75-85 miles)
1-2 hours cycling
1-2 hours walking/hiking (instead of running my usual two-a-days, I would still run in the AM and then fast-walk at night)

"Recovery" weeks

8 hours running (~60 miles)
3-4 hours cycling
2-3 hours walking/hiking

I think if you're a really strong hiker with good muscular balance in your legs, you're going to do well in mountain races. If you're not a good hiker and have imbalances in your legs, you're probably going to suffer. So, if that's the case, I can't help but think that a training plan for a 100-miler that focuses only on running and doesn't also include some walking and cycling is an incomplete plan.

If you have thoughts on this, post away!

Ultrarunning as an Egalitarian, Outlaw Sport

2011-12-09T07:11:00.000-07:00

I ran my first ultra in 2005 and was quickly hooked. Over the past few years, I've taken to learning as much about ultrarunning as I could. I've read nearly every book about ultrarunning that I could find, including a few--like this one and that one--that are exceptionally good. I've watched several ultrarunning films (this one and that one remain the best I've seen to date). One thing I've learned about ultrarunning--or at least I think I've learned--is that this sport has a long tradition of being egalitarian and outlaw in nature. What do I mean by that?

We all know about the running/jogging boom that swept the nation in the 1970s, during the time of Frank Shorter and Bill Rodgers. At about this same time, when many folks were getting into recreational running, modern-day ultrarunning began taking root through the work of pioneers like Ted Corbitt of New York City, Gordy Ainsleigh of California and others. What followed was the development of a sport that directly contrasted with the proliferating jogging movement and big-money road racing. Ultras were held across the nation, attracting next to no attention. The sport largely existed in the shadows, and that was OK to the few who toed the line in races.

Ultrarunning's growth in the 80s was never really about money; it was about people wanting to test their limits and go the distance on trail and road. Even today, most races are still put on by volunteers and operated on a shoe-string budget. In an era of million-dollar professional athletes, the prize for winning an ultramarathon has traditionally been squat, save a buckle if it's a 100-miler, maybe a medal, and in some cases a trophy like the famed Cougar at Western States. Which is to say the sport has traditionally treated its winners (elites) no different than its mid-packers and back-of-the-packers. In fact, many races celebrate the last-place finisher, like at the Mohican 100, which awards a hand-made "Last of the Mohicans" trophy. Another example of the sport's egalitarian nature can be seen in the legendary Hardrock 100. Hardrock makes everyone enter its lottery, with no reserved spots for anyone--not even the best mountain runners in the world--except those who have previously finished the race. A lottery is unfortunate, but I applaud Hardrock for its ability to create a system that favors no one except its own. I think somewhere along the line the egalitarian nature of ultrarunning wasn't an organic, "accidental" phenomenon, but rather an intentional goal.

Most incredible about ultrarunning is the fact that its participants are a humble lot. This is extraordinary. To run distances of 100 miles or more and yet maintain a humble nature says a lot about the average ultrarunner. I think it says that when you reach the depths of your soul, as many of us do in long races, you find out what really matters in life--perseverance, belief in self, family, and, for me, the knowledge that true strength comes from something far greater than I (dare I say God?). As is often the case, after an epic race we're back in the office on Monday morning and say nothing of what we did over the weekend.

I voice these thoughts because they're really on my mind (maybe this is what happens when you're injured like I am right now with Achilles tendonitis). With the steady emergence of prize purses, feature-length documentaries spotlighting elite ultrarunners, and Tour de France-like racing teams bankrolled by corporations, I can't help but wonder if the egalitarian, outlaw nature of the sport is becoming a thing of the past. I hope not. My greatest hope for ultrarunning is that we never lose sight of what makes this the greatest sport of all: the fact that we're all like-minded, united and equal, regardless of skill or talent level, in our love of testing our limits by running a long way on road and trail.

Achilles Tendonitis, Cross-Training and Other Musings

2011-12-05T07:35:00.019-07:00

Grant Swamp at Hardrock. No, this isn't Kansas.

Congrats to everyone who got into the 2012 Hardrock 100! Hardrock is a dream race of mine. For me, Hardrock is going to have to wait until I finally achieve some measure of satisfaction at the Leadville 100. Satisfaction at Leadville is a time under 20 hours and maybe 21 hours depending on conditions (as well as a 1,000-mile buckle and Leadman trophy). I'm close. Once that goal (sub-20) is achieved, I will turn my attention to Hardrock...but not before the Bear 100 and/or Wasatch 100. Having done some ridiculously hard mountain races like the Jemez 50-Mile in New Mexico, I have to improve my hiking before any attempt at Hardrock. With the benefit of knowledge from having moved out West to burly Colorado from back East, where the land is flat and the air is thick, I honestly think folks who enter Hardrock without mountain experience are, well, a bit crazy. Do they even know what they've gotten themselves into?

Having said all of that, my plan is to be down in Silverton next July for some pacing and volunteer work.

***

This is a fantastic podcast with elite mountain ultrarunner Anton Krupicka. As many know, Anton's battled a broken leg and tendonitis in his shin all year, effectively missing all of 2011 save a strong effort at the Rocky Raccoon 100 back in February. He's a heck of a nice guy and so I wish him all the best and hope he busts out a huge comeback at the Bandera 100K in January.

***

Last Tuesday morning on a 9-miler I felt a twinge in my right Achilles tendon but I got through my run without missing a beat. The next morning I headed out for my usual run in the Parker hills and, about 5 miles in, felt that twinge again. It quickly turned into full-blown pain in my Achilles, with no option for cutting my run short due to where I was on my loop. I almost called Anne to come pick me up, but instead I slowly jogged home, walking the uphills to minimize the damage. Since then, the farthest I've run is about 5 miles flat on my treadmill. I'm now in full-blown cross-training mode and only running a few miles at a time so to avoid any further aggravation to the Achilles.

It sucks that this injury has crept up on me just when my training for next March's Georgia Marathon had started to take off. I was feeling good, logging 70+ miles a week and getting in some nice quality when the injury hit. It's hard to say how long I'll be sidelined--maybe a few weeks, maybe more than a month. One thing's for sure; I will not try to "run through" this injury. Running through just about any injury sounds well and good, but in reality it is a recipe for disaster, as I learned late last summer (2010) when I got hit with a near "career"-ending injury that lasted for five months (plantar fasciitis).

In fact, I would say the #1 mistake most runners make is trying to run through injury. You can often cross-train through injury, as I'm doing now with light jogging, hard walking and plenty of cycling (indoors) but, when an injury hits, the best course of action is to cut back and/or stop running altogether. This is where cross-training can be very valuable in helping to maintain fitness. Fortunately for me, I feel no pain if I jog only a few miles, cycle hard and walk fast.

So with my Achilles inflamed, a PR effort at the Georgia Marathon on March 18 may be in doubt. Only time will tell--only I don't have a lot of time....

***

Over the past five days I've been cycling on my new Blackburn indoor bike trainer. In the winter of 2009-2010 I used a similar trainer that I borrowed from a friend and really enjoyed it. I'd intended to buy one but have only now gotten around to it (actually, it was a very generous, thoughtful Christmas gift from my mother- and father-in-law that I was forced to open early thanks to this injury). I've really enjoyed my trainer; it's quiet, smooth and a great workout. I've also noticed improvement in my performance. I have to think cycling is a fantastic cross-training activity.

I'm not just cycling. I'm also walking at about 12:30 pace, which is pretty fast, and doing push-ups and core work. I want to get lean and strong for the spring and summer racing season.

***

Next Saturday I find out about the Western States 100. I really want in but I'm very realistic about the odds. If my calculations are correct, I have about a one in ten chance of getting in. Obviously the math is stacked against me, and that's OK. I'll just keep entering the lottery until I get in :-)

If I get into Western, it will be my big goal race for the summer...and then I'll do my best at the Leadville 100. If I don't get into Western, the Leadville 100 will once again be my focal point and I'll then I'll start penciling in other races, such as the Mount Evans Ascent (want to break 2:20), the Leadville Marathon (want to break 4:30), and maybe the Jemez 50-Mile or San Juan Solstice 50-Mile. I'll know after next Saturday!

A Must-Read on Balancing Work, Life and Family

2011-11-30T07:28:00.000-07:00

This is a fantastic post by Andy Jones-Wilkins. If you're a runner who faces the ongoing challenge of balancing work, family and the miles, check out Andy's post.

Here's a photo of me running on my treadmill back in the summer of 2008 (when we lived in Cleveland, Ohio). The baby resting next to me is my son, Noah, who at the time was only a few months old. I was training for the Mohican 100-Mile (finished 4th that year) and this was what I had to do to get in my second run of the day. Note the race medals and photos in the background. When I look at this photo, I wish he were in my arms and not next to me as I ran, but oh well....

Losing Weight

2011-11-29T07:17:00.006-07:00

I read this blog post by Ben Davis, aka "Ben Does Life," and it got me to thinking (always a frightening thing). I'm one of the few who has lost weight and kept it off. A lot of people, including many I know, have lost weight and then, in time, put it all back on, plus some. I recently read that most of the weight gain people experience happens over the holidays--extra pounds that are often never taken off. If you gain two pounds during the holidays every year, over a period of 20 years you're going to gain 40 pounds, especially as your metabolism slows due to inactivity (a process you can reverse) and you lose muscle due to a lack of exercise. If that sounds outrageous, it's not. It happens to many people. Many of the people I knew in high school and college are now fighting their weight. It happened to me and then, at about age 30, I got control.

I don't pretend I'm now immune from ever being over-weight. I'm going to have to keep eating right, exercising regularly and adhering to healthy habits if I'm to maintain my current weight and fitness level.

Lots of people out there are overweight and unhappy and not sure what to do or how to get started. In many cases, they know changes have to be made, but they're either scared of change or unsure of how to go about it.

If there's one nugget of wisdom I've gleaned from my transformation from a 220-pound "big guy" to a lean 168-pound ultra-distance runner with a few wins on my resume, it's this: Whatever you do to try to live a healthier life, make sure it's sustainable. Slimfast isn't sustainable. The Atkins Diet isn't sustainable. Same with NutriSystem and other unsustainable fad diets (though I do kind of like the Paleo Diet). Many of the ridiculous workout machines and programs advertised on TV (including P90X, which I used to like but have since changed my mind about) aren't sustainable and will keep you interested for only a few weeks before burn-out sets in. So what is sustainable? Activities that are natural and enjoyable, such as running, walking, cycling, swimming (warning: swimming increases your appetite!), horse-back riding (my wife's passion), tennis, ciruit training, aerobics (e.g., Zumba, which my sister-in-law loves), etc.

You have to find what you love to do and then make it a permanent part of your life, starting with your daily routine. For me, it's running (and cycling when I have time). I run nearly 4,000 miles a year and I love every step of it, whether it's a training run or a race of 100 miles. I can't remember the last time running was "exercise." For you, the right fit might be daily tennis or laps in the pool. Find what you love and stick with it.

Exercise is only part of achieving and maintaining a healthy weight. Diet and lifestyle play a huge role. Here are a few sustainable changes I made that really made a difference for me:

In bed by 9:00 PM. If you're a night owl, the temptation to eat in the wee hours is often a killer. If you go to bed at an earlier hour (say, 10 PM), the temptation won't be there.
Up by 5:00 AM for my run. I have found that as the day goes on and there are more and more distractions, it's harder and harder to find time for my run. I prevent that from happening by running first thing in the morning (and then again at night if I'm training for a big race such as 100-miler). There is no better way to start the day than with exercise. Be sure to exercise for at least 30 minutes and ideally an hour or more.
Eat whole grains instead of refined carbs (e.g., whole-wheat pasta, whole grain breads and brown rice in lieu of white pasta, white bread and white rice). Note: I do eat lots of carbs to fuel my running, but I try to eat good carbs.
No more sugary drinks. Ever.
Less red meat and more lean proteins, including free-range chicken and beef from grass-fed cows (I love a good steak)
Greater emphasis on vegetarian foods (e.g., garden burgers)
More organic vegetables and fruits
Introduction of healthy, gluten-free foods like quinoa
Pack my own lunch every single day
Bye-bye to fast food. It's poison and never OK to eat. Moderation is not always the right approach.
Dine out only occasionally and, when we do, I usually order something healthy like salmon.
Less TV
No video games. In time, I believe video games will be shown to be destructive to mind and body. Like the Internet, when you sit down to play a video game time flies and, before you know it, hours have passed that you could have spent being active or doing something productive.

As we can see in Ben's blog, he's working hard to get back to healthier ways after falling off the wagon for a while. This happens to many of us. If it's happening to you, don't wait until tomorrow to get back on the wagon. Don't put it off until "after the holidays," or the new year--convenient excuses. Get back on right now. Make the change this very second and put your heart and soul into it.

Watching Kilian Jornet Run

2011-11-28T07:32:00.008-07:00

Continuing my previous post on "heart" and "head" runners, one of the great pleasures of being a part of the ultra scene these days is watching 24-year-old Kilian Jornet of Spain do his thing. Over the past few years, Kilian, who anchors the Salomon Running team, has accomplished some incredible feats, such as resounding wins at Ultra-Trail du Mont Blanc, the Western States 100 and many European mountain races. But with Kilian, the incredible goes way beyond his resume and even his freakish talent. The way he runs can be described, at least in my own mind, in the following ways: beautiful, like a child full of excitement, passionate, with his heart.

Watching Kilian run is like watching my son, Noah, or my nephew, Alex, run. They run with passion. With nothing holding them back mentally or physically, Noah and Alex tear down the hallway, down hills and across the grass. They don't hold back; they're all in with each stride and living the moment for all it's worth. There's no jogging with them! That's what I think of when I see Kilian run. His mind and body are both fully engaged--he's a part of the environment. See for yourself:

I watch the many videos of Kilian that are on YouTube and I can't help but think this is the way one should run--and live. For many of us, something happens over the course of our lives that takes the inner kid from us. Maybe it's the stresses of adulthood--a mortgage and bills to pay, schedules to juggle, "stuff" to buy, a house to clean, putting food on the table, job worries, shrinking 401Ks, etc. A lot of that, I think, weighs us down, squelches our spirit and effectively kills our ability to truly live free. Life becomes almost a coffin. I have to think this all spills into running. As I asked in my last post, is going all out--like a child full of excitement--and risking spectacular failure in pursuit of great achievement really all that bad? I think if you asked that of Kilian, he'd say running with unbridled passion, regardless of what happens, is the only way to run. Maybe that explains why he loves it so much.

I think what holds of back isn't the physical or even the environment around us. What holds us back is ourselves--what's in our mind! I'll be telling myself that the next time I'm running up a 13,000 or 14,000 foot mountain and questioning whether I can keep going. I can!

Heart Runners and Head Runners

2011-11-21T07:46:00.011-07:00

I had the pleasure of interviewing Eric Clifton for my upcoming story about Mike Morton, set to appear in the March 2012 issue of Ultrarunning magazine. Yes, the same Eric Clifton whose 17-year-old record at the JFK 50-Mile went down over the weekend when David Riddle, 30, of Cincinnati, Ohio ran an amazing 5:40 at the 49-year-old race. Eric, in reflecting on how he and Morton used to train together, said something that really got me to thinking. He said that at the pace they often ran together, a runner either breaks down or breaks through.

Eric also described himself as a "heart runner." Here's how Eric characterizes "heart runners" and "head runners":

"To me, a heart runner runs races for the joy of pushing their limits. Winning is not so important, except for the effort it takes to win raises one to a higher level of speed and performance. Times also are not that relevant. What's important is the run. To run freely, smoothly and strongly: that's what it is all about. They do not go out and calculate a predetermined pace to net them a certain time or performance; they just run their hearts out every race. Heart runners are not consistent with their races, no matter how talented they are, simply because they do not worry about saving energy for later. They are going for broke every race and, if the bodies hold up, they have awesome runs. If they tip over into the red zone for long enough, they have spectacular failures. I think both outcomes are great. Head runners are nice guys (and gals) but I truly love and respect heart runners."

In his prime, Eric was well-known for going out hard and staying at a blistering pace. That's what got him all those course records and wins, including his amazing 5:46 course record at the JFK 50-Mile--a record that stood for 17 years. (Eric is perhaps best known for his prominent role in "Running on the Sun," a fascinating documentary about the 1999 Badwater Ultramarathon, which he won. Click here to watch the entire documentary.) But it's also what led to a number of DNF's. From what I've learned and been told, in a race Eric Clifton either did something amazing, or he crashed and burned. There was never a middle ground with him. I admire that.

I think there's a connection between being a heart runner and reaching that point where you either break down or finally break through. This raises a whole bunch of questions. Is it worth it to throw 100 percent of yourself into your runs--every ounce of your heart and soul--even if it means breaking down and/or not reaching the finish line? Yeah, the risk of failure or injury is there, but there's also a huge potential payoff. Of course, you have to put in the necessary training, or else your hopes will be dashed almost every time. But what if we all trained with 100 percent of our heart, never going through the motions, and always went out guns blazing in races? What if we all risked spectacular failure in a quest for the ultimate race? Do we train like zombies and race "carefully" because we are afraid of failure? And is going out hard, only to crash and burn, really failure?

I think to be a heart runner and to run with guns blazing, you have to train hard and believe in yourself. When the gun goes off and you explode out of the gate, running those early miles with the field behind you, you have to believe in your heart that you will succeed--through the good moments and those awful dark moments. If you don't believe, or if you have ever faint doubts, you will fail, or change your approach to a "safer" strategy. But is "safe" really fulfilling?

Are you a heart runner, or a head runner?

Race Weight

2011-11-18T07:13:00.004-07:00

My training is going pretty well. I'm at about 70 miles a week, which is quite manageable for me. I've been going on killer marathon-pace long runs on Sundays on the Cherry Creek Trail, which provides a flat, paved surface that is perfect for road marathon training. Last Sunday I went so hard that I was sick as a dog afterward. Or maybe it was a virus. Or maybe running hard for 17.5 miles at 6,000 feet got to me. I'm not sure. I took Noah to breakfast after my run (I was feeling a little woozy but OK when we left for breakfast) and, as we were sitting in the restaurant, my stomach started going south fast. It was a long day that left me exhausted.

I registered for the 2012 Western States 100. I hope to get in, but I'm not going to hold my breath. Lots of people have entered and will continue to enter through November. I'll find out in mid-December if I got in...or didn't. If I do get in, it'll be my goal 100 for the year, and then I'll just do the best I can at the Leadville 100.

Right now I'm reading Racing Weight: How to Get Lean for Peak Performance, by Matt Fitzgerald. Why? One of my big goals for 2012 is to set a new personal best in the marathon (which will set me up for virtual automatic entry in the 2013 Boston Marathon). From 2008 to 2009, I had a nice little sub-3-hour streak going but the streak ended in April of this year thanks to 30+ mph winds and hot weather at the Eisenhower Marathon. Anyway, I've registered for the 2012 Georgia Marathon in Atlanta on March 18. Though not an easy course, I'll be looking for a new PR there--especially if the weather cooperates.

Living at nearly 6,200 feet, I've found that I seem to have a huge advantage at sea level when the weather is cool. If it's hot and I'm racing, as was the case at the Eisenhower Marathon in April, I don't feel an advantage. So I'll be pulling for cool weather in Atlanta next March.

Back to the book. I think I need to get down to about 165 pounds to have a shot at a new marathon PR, and to perform well at the Leadville 100. Right now I'm about 170 pounds, so I just need to shed five pounds. Fitzgerald's book has some great information and tips to help you achieve your true racing weight. I need to really be vigilant about the quality of what I'm eating and when I'm eating. I've stuck to three square meals a day and I think it's getting time to start eating more meals but less at each.

The bottom line is that it's hard to run fast for a long distance--and climb mountains--unless you're lean. But there's a difference between skinny and lean. Lean means you have muscle and little fat. Skinny, to me, means you lack muscle. I'm fairly lean but I could be leaner.

Also, I have to get off my ass and start doing some weight training. The more muscle you have, the leaner you'll be. Muscle burns more calories. At 38 years of age, I can't afford to keep avoiding weight training. It has to be part of the mix--high reps, low weight. If only I had the time....

If you're looking to shed a few pounds the right way (read: the healthy way), check out Racing Weight by Matt Fitzgerald!

Ultrarunning Magazine Feature Story / Western States 100 Lottery

2011-11-11T07:38:00.008-07:00

If you're a frequent visitor to this blog, you might have noticed I haven't been posting a lot lately. I know, I need to get on it! And I will...now that I'm about done with an amazing feature-length story about Mike Morton that will appear in the March 2012 issue of Ultrarunning magazine.

I previously interviewed Mike, and that interview provided some great content to build out an enrapturing story. This is the project that I'm most proud of, by far. I'm proud of it for a few reasons. First off, I think it's going to be a nice edition to ultrarunning lore. Second, Mike Morton's story, which goes way beyond that famous 1997 Western States 100 course record, is something you'd ordinarily find in a Hollywood movie--not real life. Yes, his story is that good. Third, the whole process of writing this story was so rewarding and made me feel like a sportswriter. All I was missing was a travel budget!

In telling Mike's story, I've been in contact with the two guys who knew him best back in the '90s--Eric Clifton and Courtney Campbell. Eric, of course, has won lots of races and is still going strong. Courtney, like Mike until a few years ago, has been largely out of ultrarunning for a while, but back in the 90s he and Mike often ran together in--and won--many big races out East. They were once called "The Dynamic Duo."

The story, which is a whopping 4,000 words (every word carefully selected, like grapes for a fine wine), is set to appear in the March 2012 issue of Ultrarunning magazine--you know, the year-end/stats issue. I couldn't be more thrilled that my story is going to run in Ultrarunning magazine, much less its most popular issue of the year!

***

Tomorrow the Western States 100 lottery registration opens. Yes, I'll be among the billion people trying to get in. We'll see how it goes. I think the lottery results go out on December 11. If I do get in, I'll be gunning for a time under 20 hours. The max 9,000 feet and the snowy stretches at Western won't be too bad for me, since I'm a Colorado runner and I think this is probably the hardest place in the US to run. What's gonna be hard--actually very hard--is the constant downhill the last half and the hot canyons. I imagine at Michigan Bluff I'll be contemplating life, like the rest of 'em.

"Leadmas" Season is Upon Us (aka Why I Love Leadville)

2011-11-01T17:36:00.028-06:00

If you've been reading this blog a while, you know I have a love affair with Leadville. The whole Leadville experience has become, quite simply, a huge part of my life and the life of my family. It's not just me running the 100 miles; it's an epic effort that Anne and Noah, my mom and dad, dear friends and beloved members of my family all share in on one fine day in August. For me, though, the process starts much earlier as my training ramps up and I hit the trails--an experience that requires a lot of sacrifice on my part and my family's, too.

Leadville is so important and cherished to me that today at 11:00 AM MST I logged onto the race's website to enter the 2012 100-mile run at the very second registration opened. I simply could not fathom missing the LT100 in 2012, or being locked out of registration, and so I confirmed my entry at the earliest possible time. When my registration went through and I got my confirmation e-mail, I breathed a sign of relief. I truly believe the day will come when Leadville turns to a lottery system due to overwhelming demand, and by then I hope to have enough finishes to earn an automatic entry into the race--kind of like how they do it at Hardrock. Until then, my entry will come in the second registration opens!

Me running up Hagerman Pass. 2011.

Like many of us, the town of Leadville has endured its ups and down and continues to deal with a lot of pain to this very day. If you've been to Leadville, which is situated at 10,200 feet in the Rocky Mountains, you probably know all about the town's boom and bust story and what the closure of the Climax mine in the early 1980s did to its proud, hard-working people. Leadville came within inches of death. The creation of the Leadville Trail 100-Mile Run by out-of-work miner Ken Chlouber, followed by the Leadville Race Series (which Ken and Merilee Maupin created together), has helped breathe new economic life into the town, bringing thousands of visitors to Leadville and its glorious mountains every summer. We can only hope the new owner of the race series, Lifetime Fitness, continues Ken and Merilee's wonderful work.

I think we all in some way have dealt with pain and adversity in our own lives. I know I have. And so I find inspiration in a town like Leadville, which has risen like a phoenix from the ashes, overcoming seemingly insurmountable odds. In many ways, the town has come back from the dead and reinvented itself as the High Altitude Racing Capital of the World. Like many people out there, I have a special place in my heart for Leadville. It's one of the reasons why I wanted to move to Colorado in the first place.

As for the 2012 race, it feels good to have it penciled into my calendar. As of right now, it's my big event for next summer. If by some miracle I get into the Western States 100, my strategy will shift a bit to a strong finish at Western (sub 20 hours) followed by a "strong-as-I-can-muster" finish at Leadville. That would be two epic 100-mile efforts in a period of seven weeks. For some guys and gals (like this dude or that dude), such a feat would be a cake walk. For me, this will be quite a challenge. In 2009, I finished 1st overall at the Mohican 100 and then about 11 weeks later ran 131 miles at the USA 24-Hour National Championship--an effort that really took a toll on me. So it would be interesting to see how I would do with a Western States/Leadville double. That said, I'm well aware that my chance of getting into Western is very low, which would mean Leadville--and the sub-20 finish there I've been chasing for a few years--would be my only focus. That's just the way the WS100 lottery works these days.

Parting words: You are better than you think you are, and you can do more than you think you can. That's the motto of the Leadville 100. Words to live by? Yes, indeed.

And, last, my personal Leadville 100 theme song:

Winter and Mountains

2011-10-28T07:05:00.003-06:00

The winter is fast-approaching and, for many, it's the time of year to retreat to the indoors and hibernate. Not me! While winter has never been my favorite season, I nonetheless try to embrace and make make the most of this time of year. I usually hold my running mileage to about 70 a week throughout the winter and am out there every day going at it, unless it's icy or below zero, in which case I run on a treadmill. Over the years I've found that proper apparel is critical to enjoying outdoor winter activities. If you wear cotton on a run in January, you're going to be cold and miserable. Especially with winter gear, it's worth it to buy decent stuff.

This winter I really want to enjoy what Colorado has to offer, starting with our mountains. I'm really excited to join a good friend of mine, Matt C., in summiting Quandary Peak, a notable 14,265-foot mountain near Breckenridge, in a few weeks. Matt is a superior skier and has bagged a few 14'ers in his day, so he'll be great company on this winter expedition. We've literally known each other for about 31 years now and we're also both two-time finishers of the Leadville 100.

Anyway, earlier this year a friend sent me a photo of someone he knew summiting Quandary in the winter. I've never forgotten that photo--it really stuck with me and created this burning desire to do a winter summit. Here's the photo:

Those little dots? Those are people. Yes, when you consider that the dots are people, it really puts into perspective how big these mountains in Colorado are. So long as the weather cooperates, that'll be Matt and me in a few weeks!

There's some gear I'm going to need for our Quandary expedition. First off, I'm going to need a pair of serious gloves that are both warm and wind-proof. I'm also going to need some decent winter boots and socks fit for mountaineering. I've looked on Backcountry.com and REI and have seen a few I like. Matt's going to loan me a pair of his snow shoes (which boots fit into) so I can get a sense of what I like and don't like before buying some for myself. I've heard there's as much as 60 inches of snow up there right now! I already have trekking poles, a ski mask, a nice coat, plenty of high-quality layers, a day pack and other essentials. Let me know if you have any recommendations. Beyond gear, though, the most important thing I will need I already have--desire and fitness!

There is nothing quite like standing atop a 14,000-foot mountain. You've worked hard to get up there and your reward is a view like no other. You feel like you're on top of the world. This is how I felt for both of my Pikes Peak summits and my Mount Evans summit and I'm sure it's how I'll feel when Matt and I reach the top of Quandary. These 14,000-foot mountains we have here in Colorado are the reason I've always wanted to live here--and a big reason why I wake up every day feeling lucky. My dream is to one day summit all of them...and I will! My greatest dream, though, is to hike these mountains with Anne and Noah. Hopefully next year, when he's old enough, we can all ski (but first I need to learn how!) and then in a few years maybe Noah will be ready for some hikes at altitude.

Here's to the many joys of Colorado living! And here's to YOU embracing the winter and making the most of the many unique opportunities it offers!

Interview with Phil McCarthy

2011-10-26T08:00:00.018-06:00

Phil McCarthy is one of the top time-based runners in the world today. A native Nebraskan now living in New York City, he has run almost 70 ultramarathons since 2002, winning a total of 17 races. In 2009 and again in 2011, Phil won the highly competitive 24-hour national championship, held in Cleveland, Ohio along the banks of Lake Erie. He was named to the US 24-hour team from 2007-2011 and has automatically qualified for the 2012 team. In 2007, Phil became the first American man to place in the top 10 at the 24-hour world championship race, finishing fourth. He has run over 150 miles in three different 24-hour races. In May of 2011, Phil broke the American record for 48 hours, held by John Geesler, logging 257.34 miles. He has also finished twice in the top 10 at the Badwater Ultramarathon, a grueling 135-mile race across Death Valley held in July. On the trail, Phil has buckled at the Western States and Vermont 100s. Beyond running, he has a strong passion for music and is a classically-trained pianist.

Phil in en route to his 48-hour record in May of 2011.

WH: Phil, thanks for agreeing to this interview. So far I've talked with mountain ultrarunning specialists Karl Meltzer, Nick Clark and Geoff Roes (note to reader: at the time of this interview, I hadn't yet interviewed Mike Morton). It's nice to shift gears and now focus on a guy who has dominated the 24- and 48-hour scene for a few years. On that note, a few weeks ago you ripped off 153.37 miles, winning your second 24-hour national championship in Cleveland at the very competitive North Coast race. What are your thoughts on the race and what does yet another national championship mean to you personally?

PM: Thank you, Wyatt! I love running the 24-hour national championship. I've run every one since 2006. It's always highly competitive, with the best runners around, and also a great chance to meet up with other 24-hour junkies. Dan Horvath (race director) does a really good job with North Coast. I love the course – 0.9 miles, flat with a couple of gentle hills, and Dan and his team take good care of the runners. I was feeling good going into it, and even though Serge Arbona and Mike Henze and Mark Godale of course have better PR's, I was feeling pretty confident that I had as good a chance to win as anyone. I actually started out shooting for 160 miles and was on pace for quite a while, before slowing down a little as night fell. I didn't reach that goal, and fell about a mile short of a PR, but I stayed in front from start to finish, holding off a strong challenge from Mark in the middle hours, and finished with a good total of 153 miles. 150 miles is a big mark, and I'm not sure, but I think I'm the first American to get 150 miles three different times. But winning the national championship is a huge thing for me—a way to put my name in the books, and not many people have won more than once. That said, big congratulations to Connie Gardner for winning her third! It also gets me on the team to run in the World Championships in Poland next year.

WH: I've found through personal experience that going 24 hours around a 1-mile hard-surface loop is a whole different animal than running 100 miles on a trail. You've done lots of different kinds of ultras, from the Western States 100 and Vermont 100 to many of the big 24-hour races. In your mind, what are the similarities and differences between the two types of events (trail 100s and 24s)?

PM: The similarities are just the basics of running: technique, body position, foot placement, stride, as well as hydration and nutrition, clothing, coping with weather, etc. For the differences, there are two different elements: trail vs. road and fixed-time vs. fixed-distance. I do prefer roads because I can get a smooth, efficient stride going without worrying about the surface. How your foot meets the ground is so important, and on a road you have much more control. The hard surface of pavement doesn't bother me at all – it's possible to develop a technique that minimizes the impact.

Fixed-time races also have a different set of challenges than fixed-distance races, especially point-to-point (Western States) or single loop (Vermont). Running a mile loop over and over can be very tough mentally, for sure, especially when there's no finish line and you're out there indefinitely, as far as distance. But the advantages are that you pass by the aid station and your own supplies every mile, and it eliminates distractions and it's easier to focus in on your own running and what you need to do to keep going. It's something that I've gotten good at, and I guess is well-suited to my personality and way of thinking. Besides that, a lot of the ultras in the New York area are fixed-time or otherwise short-loop repeat courses, which goes back to the beginnings of modern ultrarunning in the 50's and 60's, so I'm very proud to be carrying on that tradition.

I think there's a lot of misunderstanding about 24-hour races or other fixed-time races. Runner's World wrote a very derogatory article a couple years ago, and a lot of people think we have a screw loose. Even other ultrarunners sometimes seem to see it as an eccentric fringe of the sport, but I think it's just that to a lot of people it just doesn't sound fun. But fun is subjective, and in the end, it's all just running.

But I loved running Western States, which was my first 100, back in 2005, and Vermont, and I'd love to run more of the big mountain trail 100-mile races, even though I wouldn't be as competitive in them. (But on the flip side, a lot of the best 100-mile runners have crashed in 24-hour races.) But the costs and logistics of traveling to them make it tough. And my priority has to be where my strength lies, especially for national championships, world championships, or other international races or record attempts.

2011 24-Hour National Championship in Cleveland, Ohio

WH: I remember that Runner’s World feature (read it here)—I agree that it was quite derogatory and I almost canceled my subscription. I do think 24-hour races are fun. There’s a whole mystique about them—the closed loop, the tent city, the little community that forms over the 24 hours.

PM: Absolutely. I was just so shocked to see something like that from a magazine that supposedly promotes the sport of running. I think a lot of people dismiss these kinds of events too quickly. They really are a lot of fun!

WH: Indeed. They are fun...but challenging to say the least. That said, it's hard to imagine running for 48 hours straight...much less at record pace. But that's just what you did earlier this year when you set a new 48-hour record with 257 miles, besting John Geesler's record of 248. How much harder was 48 hours than 24 hours, and did you ever take a rest?

PM: This race, Three Days at the Fair, in Sussex County, NJ, was my third 48-hour race, and I was shooting for the record – with John's encouragement – at each one, starting with Surgeres, 2008. I did well there with 235, didn't get the record, but I learned a lot. It was a lot like a 24, but it hurt a lot more afterward, and it was hard to get moving again after a 15 or 30 minute nap. On the upside, I could relax the pace and didn't have to push the speed. My second 48 was Across the Years this past December, and I pulled out halfway through with worries about my Achilles - but I learned from that, too.

So for Three Days at the Fair I was so determined to get the record, I simply put mind over matter and kept my focus on what I needed to do as far as pace, technique, nutrition, all the basics. It took a huge amount of mental energy to stay awake and alert the whole time. I took, I think, four rest breaks when I would lay on the ground (or once on a park bench) for 5-10 minutes with my feet slightly elevated and close my eyes. I didn't dare fall asleep because I didn't have anyone to wake me up, but I just needed to give my feet a rest and to shut my mind down for a little bit. But I came out of each of those rests feeling very refreshed. Other than that, and stopping to put on warmer clothes at night, I didn't stop at all. The best part was it didn't feel hard at all. I was able to even pick up the pace the last couple of hours, and I could've kept going and going! My feet hurt for a while, but joint pain went away quickly and I had almost no muscle soreness at all! I'm very proud of this race, not just because I got the record, but because everything came together, my plan was perfectly-executed, and I came through it not just in one piece but feeling good at the end.

WH: In my only 24-hour race to date (the 2009 North Coast 24, which you won), I saw lots of different strategies. I saw people deploy run/walk strategies. I saw others totally going on feel. A few just wanted to get to 100 miles and then whatever happened beyond that was gravy. When you're in a 24- or 48-hour race, do you have any particular strategies?

PM: I start with a goal mileage that is ambitious but reasonable, for example 160 miles at North Coast. I split that up into 12-hour splits, 85 and 75, then 6-hour and 3-hour splits, measured both in minutes per mile and minutes per lap, taking into account some slowing but trying to keep the middle 12 hours as consistent as possible. For me, the key is to settle into a pace and a routine that I can sustain for the bulk of the race. Of course, once I get off-track and my goal is out of reach, then I go more by feel! I haven't been as disciplined lately about walk breaks, but I think maybe I should get back to that. For the 48-hour, John's record was an even 400K, so I came up with a plan to reach each 50K by a certain time, and I even left an extra hour at the end for safety. That time, everything did work and I broke 400K with about an hour forty to go. Different things work for different people, nothing works all the time, and everyone has different goals, but this gives me a framework to start with at least. It also helps mentally to break it down into recognizable chunks, because if you've been running ten hours and all you can think of is that you have 14 hours to go, it's too overwhelming and you'll drive yourself crazy!

The 2010 US 24-hour team. Phil stands to the far right.

WH: This is great information that I’m sure will be helpful to our readers. When I did the North Coast 24 in 2009, I fell into the trap of drinking every time I went through the aid station, which later caused me to pee an annoyingly high number of times, slowing me down. Big mistake! Do you have a nutrition strategy in time-based races—as far as when, what and how much to eat and drink?

PM: I actually do drink something every lap, at North Coast and at other races with loops of similar length. I think it’s vital to staying hydrated, and I usually require a brief pit stop every three hours when things are running smoothly. But nutrition has been a weak point for me in some races in the past, mostly because I don’t have the appetite for food with enough calories or nutrients to keep me going, all I really want to do is drink. So lately I’m relying more on Hammer drink products and other drinks that give me more liquid nutrition, and that’s helped. I’m also taking a cue from Marshall Ulrich who said that in his cross-country run he didn’t drink any water, only drinks with calories, so I’m moving a little bit in that direction. Basically, nutrition is still something I’m working on and experimenting with.

WH: Does your passion as a musician ever find its way into your running, or are the two pursuits totally separate?

PM: I believe that every aspect of my life finds its way into my running somehow, but my musical training is an especially significant factor I think. I got my bachelor’s and master’s degrees in piano performance, so for years I was practicing four hours a day or more, and it required a lot of work that to some might be considered very tedious. But keeping in mind the big picture, what you hope to accomplish, helps give you the patience needed, and when you understand how the long hours of training contribute to your goal, the work is something you’re genuinely happy to do. And the long hours of practicing do require muscle strengthening and pushing beyond a state of muscle exhaustion, just with different muscles. So in many ways it’s a lot like ultrarunning. Besides that, I think the inner, soul-searching nature of creating music has been a big influence on the way I run – more of an inner, soul-searching manner, which could explain why I’m better at short loop or fixed-time races. Or maybe they just both stem from the same part of my personality.

WH: You are on the board of the American Ultrarunning Association. Looking at ultrarunning today and where the sport may be heading—as we see bigger and bigger prize purses, sketchy participation among elites in national championship trail races, the threat of performance-enhancing drugs and other looming factors—is there a role the AUA can play?

PM: Yeah, with prize money I think our top prizes have finally caught up to the sport of competitive eating! Seriously, you’ve brought up a number of important topics. The sport is growing I do think there is a role the AUA can play to help on a number of issues, and we are always evaluating that. I can’t give you any details at this time regarding what we might or might not do. The USATF also has a big role of course, by designating national championship races and selecting teams for world championship races, certifying records, among other things. But you have to remember that a lot of ultrarunners have a very independent spirit and don’t necessarily place a lot of importance on nationwide (or international) institutions. I think a lot of runners don’t even know there is a 100-mile national championship. We can try to do what we can for runners, but we don’t want to squash that spirit either. As the sport grows, I think it will be increasingly necessary to provide a sort of home for ultrarunners and race directors where they can get reliable information, perhaps some guidance, and give them a voice.

WH: As a former East Coaster who moved out West a few years ago, I’ve experienced two very different ultrarunning cultures. A sport that traces its roots to road races and time-based events now seems dominated by the big mountain ultra races. Is this something you’ve observed as well and, if so, what are your thoughts on the cultural/geographic divide in the sport?

PM: I haven’t spent a whole lot of time out west, but I agree that there seem to be two different cultures, or traditions. If there are more people running the mountain trail races, that’s not a bad thing at all, it’s just the way things developed. But it depends on what you mean by “dominated.” What would be bad is if road running or fixed-time races were neglected or overlooked, especially since that is how our sport began. (That’s why I do get a little defensive about things like the Runner’s World article.) As it is, track ultras, which were once one of the foundations of ultrarunning, are now very rare. I think all ultrarunners, especially serious ultrarunners, should know the history of the sport, they should know about people like Ted Corbitt, and races like London to Brighton, the 50-mile national championships on Staten Island, and check out the Ultrarunning Hall of Fame on the AUA web site. I also think everyone should at least try out a type of race outside of their comfort zone (if you can call any ultra a “comfort zone”). I think they would be better-rounded runners for it, and it could benefit the sport by helping to bridge the cultural/geographic divide. That’s why I’m especially impressed by those runners who have really excelled on both trails and roads, people like Michael Wardian and Scott Jurek, Connie Gardner, Jamie Donaldson and Annette Bednosky, among others.

Generally, regarding the east/west road/trail issue, I’ve recently read blogs and forums where people think there should be two versions of UltraRunning Magazine, two Ultrarunners of the Year, etc. But I disagree. We need more unity - it can only benefit us all. For one thing, the trail/road or east/west distinctions are not always so clear. And let’s not forget about the Midwest, the South, Texas, etc. For another thing, most runners, and every single ultrarunner that I know personally, runs both road and trail races, even if they favor one over the other. But it’s a big continent, it’s not easy for a lot of people to travel across the country, the landscape is different in different areas of the country, and there are cultural and societal differences beyond our sport, so there will be differences. The differences can enrich us, as long as there’s mutual respect.

WH: Earlier you mentioned the 2012 24-hour world championship in Poland. Recently Mike Morton ran 163.9 miles at the Hinson Lake 24-Hour Ultra Classic and, in an interview I did with him, he seemed to express some interest in being on the US men’s team (if asked and if his schedule allows). You’ll obviously be on the team and I’ve heard Scott Jurek (American record holder for 24 hours) will be, too. That looks like a pretty formidable unit to me. Do you have any ideas who the US will be sending to Poland for the worlds?

PM: Those who have automatically qualified are Connie Gardner and Deb Horn for the women, and Serge Arbona (based on last year’s national championship), myself and Jonathan Savage for the men. The rest of the spots will be filled based on performances from March 2011 to June 2012, so Mike will certainly earn an invitation, but Scott will have to run another race to qualify since his record-setting run was too long ago. Sabrina Moran had an amazing race in Philadelphia this summer, and she’s definitely a young runner to watch. Harvey Lewis and Lisa Bliss had great races at North Coast that might earn them invitations. There are still more races to be run, so we’ll see how it all sorts out. The cancellation of the 2011 world championship was a real travesty and a lot of runners and teams might have missed a golden opportunity. Still, it does look like we’ll have great men’s and women’s teams next year, so I have high hopes.

WH: You’re the American 48-hour record holder. Are you going to gun for the American 24-hour record (currently 165.7 miles)?

PM: Believe it or not, I’ve been gunning for it since 2007! Back then it was “only” 162 and change (Mark Godale’s record), and now Scott put it a little farther out of reach, so I don’t know. I do still think I’ve got a 160 in me, so we’ll try for that. But I seem to do better the longer the distance, so I’ve been giving some thought to the 6-day. That’s another animal altogether, but the Sri Chinmoy race is right in my backyard, so I suppose I’ll have to try that sooner or later.

WH: Phil, thanks again for talking with me!

PM: Thank you, Wyatt!

Random Observations and What I Think about Ultrarunner of the Year

2011-10-17T07:06:00.007-06:00

I think it's possible that I'm done with big races for the year. My time off from work for the rest of the year (especially with the holidays approaching) is very limited and so traveling for a key event is going to be tough. Plus, I'm just not motivated to travel right now. I will still do some shorter stuff, such as 5K, 10K and half-marathon races. The only race out there I would drop anything to do is the Across the Years 24-hour, but a scheduling conflict stands in the way.

This video nicely sums out why I love Leadville so much...and why I'll be toeing the line for every LT100 my body lets me run.

Hoka One Ones might be the worst thing that ever happened to me. They're so soft and comfy that they've rendered my other shoes quite uncomfy. So why is that bad? you ask. Well, Hokas go for about $170 a pair. Yikes!

Stay tuned for an interview with Phil McCarthy, who recently won his second 24-hour national championship and is also the owner of the American record for 48 hours.

On Saturday night I paced George Zack for 15 miles at the Boulder 100. This was George's first 100-miler and he did a really nice job, finishing second overall. I had a great time out there and was honored to join many others in helping GZ achieve his goal. The Boulder 100 is a no-fills course that's an out and back along the Boulder Reservoir. The route is a mixture of pavement, dirt and gravel and is pretty flat. I see it as a course built for a fast time. Anyway, the takeaway is this: If you want to do a 100 and have never done one, pace someone before taking the plunge. I had never paced anyone before my first 100 and I wish I had.

Last week I tallied 70.52 miles, including 31 miles on Saturday alone. I'd like to stay right at 70 miles a week for the rest of the year. I'm going to end 2011 with about 3,600 miles--kind of a down year mileage-wise but, then again, my foot injury from last summer and fall had me starting out slow this year.

A few nights ago I dreamed I was in the Western States 100. I've contemplated entering Western for a few years. I knew the itch would eventually need to be scratched and hopefully next June I'll be lining up at Squaw Valley Ski Resort for 100 miles of fun, followed by the Leadville 100 seven weeks later. Unfortunately, the lottery system makes entry in Western pretty difficult, so I'm trying not to get ahead of myself. But right now it's hard not to be giddy by the thought of running in that historic race.

I'm watching the Leadville Race Series website like a hawk, just waiting for LT100 registration to open!

Now for the good stuff.... A lot of people in the blogosphere are talking about Ultrarunner of the Year and who should bring home the honors. This is a North American award, meaning it goes to the top male and female ultrarunners from the US and Canada. Which is to say a guy like Kilian Jornet is ineligible. Whatever. Until the award is expanded to an international athlete base, it is what it is. Looking at the North American ultrarunning landscape, it seems to me Dave Mackey and Ellie Greenwood get major consideration.

In ultrarunning, the one-size-fits-all approach doesn't apply. Would Kilian beat Dave Mackey or Michael Wardian in a 100-mile mountain race with altitude? Probably. Would Dave beat Kilian in a 50-mile or 100K race? Probably. Who would win in a 50K or 100K road race--Kilian, Dave Mackey or Michael Wardian? Easy--Wardian. Would Kilian stand a chance against Max King in a 50K trail race? I'm guessing not. If Kilian were in a 24-hour race against Phil McCarthy, who would win? Probably McCarthy. What I'm getting at is that I don't really think one event is superior to another, regardless of mileage involved. I think a 2:50 50K is just as impressive as a 14-hour 100-miler. In ultras, you have specialties. Rarely can a guy or gal do them all really well.

Races that I really want to do before I'm too old to run:

Western States 100 (see above)
Hardrock 100
Wasatch 100
Bear 100
HURT 100
Across the Years 24-Hour
Spartathlon (153-mile race in Greece)
Comrades

Trying to Figure Out the Rest of 2011

2011-10-05T18:25:00.002-06:00

I've been so busy lately with "journalistic"-style blogging that I haven't really provided any updates on my own running.

Last week I hit 70 miles for the first time since the Leadville 100. Prior to last week, I was at 60 miles per week and feeling pretty good. I'm doing one tempo run a week and am feeling great. My legs are turning over nicely. The longest run I've done since Leadville is only 16 miles and that was last Saturday.

I'm really stuck in the mud as to what big race I may do in the coming months. I'd like to do the California International Marathon on 12/4, but that would require a day off from work and my vacation time right now is very limited--especially with the holidays approaching. So I don't know what I'm doing. This weekend I'm running in another 5K and, while I like 5Ks (and am pretty good at them), they don't really get my engine going. I thrive on racing 100-milers and marathon PR efforts and everything inbetween!

The problem is that I'm not really motivated to travel for a race right now. Stay tuned for whatever is next for me in 2011. Maybe I'll get the itch to travel for a race, but right now the itch isn't there.

***

My spring/summer 2012 calendar is still a little fluid--due mainly to upcoming lottery results. Here's my dream/optimal scenario for the spring/summer:

January - Ponderous Posterior FA 50K
February - Training
March - Georgia Marathon
April - Cheyenne Mountain 50K
May - Training
June - Western States 100
July - Training
August - Leadville 100
September - Bear 100
October - ?
November - ?
December - ?

I'm not going to count on getting into Western States, which means this might be the more probable schedule for 2012:

January - Ponderous Posterior FA 50K
February - Training
March - Georgia Marathon
April - Cheyenne Mountain 50K
May - Jemez 50M
June - Mt. Evans Ascent
July - Leadville Trail Marathon
August - Leadville 100
September - Bear 100
October - ?
November - ?
December - ?

I really hope I get into Western States!

***

You may have already read my interview with Mike Morton. If not, click here to read it. I'm really proud of this interview...maybe because Mike is hugely inspiring to me. I have an eye for a good story and, when I saw what he did at the Hinson Lake 24-Hour, I felt like I'd struck gold.

Interview with Mike Morton

2011-10-02T16:56:00.010-06:00

In the film “The Natural,” Roy Hobbs is a baseball prodigy destined for greatness. While en route to his Big League tryouts, Hobbs visits a carnival, where he strikes out a mighty slugger reminiscent of Babe Ruth, shocking onlookers. Roy predicts one day people will pass him on the street and say, “There goes Roy Hobbs, the best who ever lived.” Tragically, injury shatters Roy’s dreams before he ever got his shot. Years later, he returns to baseball, a no-body his teammates call “gramps,” and leads them to a pennant, capturing the glory that had once slipped through his fingers.

If the cinematic Roy Hobbs tale seems unlikely or even far-fetched, consider the story of ultrarunner Mike Morton—a story of prodigious talent befallen by injury, of disappearance from the sport, of a jaw-dropping comeback.

L-R: Courtney Campbell, Dave Horton and Mike Morton.
Mike and Courtney had many epic battles back in the mid 1990s.

It all started 14 years ago in Northern California.

June 28, 1997. To those closely associated with the Western States 100-Mile Endurance Run, that day is summed up with one name: Mike Morton.

Going into the ’97 Western States, it didn’t matter how talented this 25-year-old kid was, or even what he’d done back East at races like the Old Dominion, Massanutten and Vermont 100s. This was the Western States 100, where only Californians won. Or so went the conventional wisdom of the day—conventional wisdom Morton, despite a serious hip injury, stomped all over with near-reckless abandon.

As Morton, a Navy diver from Stevensville, Maryland, blazed through the hot, arid canyons, no one thought the 5’4”, 145-pound speedster, who’d dropped from the previous year’s race, could hold his breakneck pace. Morton will be toast on the California Street trail, they said. When that didn’t happen, they said he’d be done by the river crossing. But Morton wasn’t listening to his naysayers—not on California Street, not at the Rucky Chucky River, not anywhere.

“I was fortunate enough to watch Mike come through highway 49 and then again at No Hands Bridge,” recalls Craig Thornley, who’s been involved in Western States for several years. “He looked so fresh as he pranced across the bridge in daylight. It was beautiful to watch.”

When Morton ran his victory lap at Placer High School and then blew into the finish line first overall at 8:40 PM that Saturday night, he did so in a most spectacular fashion. Not only had he broken Tom Johnson’s course record by 14 minutes with a stunning 15:40:41, but he became the first non-Californian to win Western States.

Just when it seemed Morton had reached the top of his sport, it all came crashing down.

“Morton would never return to Western States again,” Thornley reflected a few years ago. “Where are you, Mike?”

Morton and Campbell in a race back in their primes.

***

Last weekend, Mike Morton let the world know where he is--and that he's back and maybe better than ever. Now 40 years-old and 14 years removed from his epic Western States record-setting win, Morton ran 163.9 miles at the Hinson Lake 24-Hour Ultra Classic, a hilly trail race in North Carolina with 16 bridge crossings. He came within 1.8 miles of the American record, held by Scott Jurek, who set the record on a flat, hard-surface course. Morton battled 90-degree heat and heavy congestion in spots. This wasn't his first big 24-hour performance. Last year, he nailed over 153 miles at Hinson, but it wasn't until last weekend that the ultrarunning world really took notice of his return.

I'm excited to have caught up with Mike for this interview.

WH: Mike, thanks for talking with me. I first heard your name in 2007 or 2008, a few years after I took up ultras. During a Sunday morning run with the Cleveland Southeast Running Club, I remember Mark Godale and Tim Clement talking about your legendary 1997 Western States 100 win. On that day, you not only broke Tom Johnson's record, but also became the first non-Californian to win Western States, a once unthinkable feat. What was that day like, and did you realize at the time the magnitude of what you'd just accomplished?

MM: To be honest, the non-Californian stat was not really something I concerned myself with. I didn’t see how it could be such a large factor. It is not like going to altitude or to run an unmarked course. East coast weather is always very humid so I think going West made it easier really. That was an amazing day--one of the rare times when everything just goes well. I had some great folks crewing me and helping and that made it even more memorable. I’m still very proud of that day and the work that went into making it all come together.

Morton en route to his 163.9-mile performance at the 2011
Hinson Lake 24-Hour Ultra Classic.

WH: My understanding is that shortly after your Western States course record you experienced some injuries that more or less derailed your career. What happened?

MM: I had been having some hip issues that caused some pain. I dealt with it as long as I could but it became very hard to train. I eventually had a bursectomy of the right hip as a last ditch effort to relieve some of the pressure and hopefully resolve the nerves from being pinched. It didn’t work, and still to this day I have to make sure I warm up and not start out too fast. I have issues when I increase my stride length or run at a faster pace. At the time, I decided to accept an overseas tour (in the Navy) and focus on healing and see what would happen.

WH: Now, 14 years after your historic Western States win and at the age of 40, you've busted out an amazing 163.9 miles at the Hinson Lake 24-Hour Ultra Classic, a trail loop course with some 16 bridge crossings and more than a few hills. I also heard the heat index was around 90 degrees. Tell me about what went down at Hinson Lake over the weekend--because I think a lot of people are quite interested.

MM: About two years ago I decided I wanted to set a goal for myself and pick a race/run to focus on. About the only thing that lined up with my schedule and was close to home was Hinson Lake. I switched from the Navy to the Army in 2001 and have been very busy. I’m gone a lot and, when I’m home, I don’t have the chance to travel much, so Hinson Lake was the perfect venue for me to focus on. Last year I learned a lot about the miles later in a 24-hour run! This year I was able to be prepared mentally for the challenge of telling myself after 120 miles that I still had 30 more to meet my goal. This year I didn’t focus on what was left to meet my goal; I just focused on what was working and keeping me moving forward. Also last year I was over-trained. I had been running 150-mile weeks for about 5 months. This year I didn’t plan on running anything. I came home from overseas and had the chance to enter Hinson Lake again and I took advantage of it. I had been getting in about 70 to 90 miles a week for the last 5 months. I was in better shape last year but on the fine line of being injured due to overuse. I think the body responded better this year later in the run. I think I could train a bit more if I planned another race. Between the two Hinson Lake runs I have learned a ton. I think it was just one of those days where things go good.

WH: You seem to have evolved into a runner who, like Matt Carpenter, excels on just one or two big races a year; whereas many elites are running in six or seven big events annually. Do you plan to stick with this approach or maybe start racing more often?

MM: I would love to make it to races more often! The problem is balancing a military career, a family, and everything else we all deal with. The military has been my priority. It has been a tough decade for our country and that [military service] was and is more important to me. In the near future, my family and I are moving and I will have a more 9-5 job. I think it will give me the chance to look into the future and feel comfortable committing to a race. I dream about doing some of the 100s. I have always loved the challenge of 100-mile trail runs! The guys that are running at the top these days are amazing. I’m always shocked at the depth at races all over and the number of races. Maybe when I retire I will have time to get back into more races, but, until then, I will just take advantage of the chances I do get.

WH: Getting back to your hip injury, was it the result of over-training or an injury?

MM: I fell while at work and that was the start of it all. In hindsight, I should have taken more time to recover from the fall but I got back to running when I thought I was ready. I think there was a lot of compensating going on and it just took its toll.

WH: Were there ever moments when you thought your running career was over? I guess what I’m wondering is if what we’re seeing now is a story about beating the odds.

MM: I never really thought I would come back to a high level. Every time I tried to increase my mileage my hip and back would hurt. I think what helped me was being preoccupied with new challenges and the focus I was giving to the military. I wouldn’t call it beating the odds. I’m at a time in my life when I want to focus on running again. I never thought running would be as fulfilling as it was back in the 90’s, but I now know never to take a run for granted, because you never know when it will be your last run.

WH: If you’re able to at this point, can you tell me where you’re planning to move?

MM: We are moving to Lithia, Florida, which is just east of Tampa. Our plan is for three more years in the Army and then I will retire with 25 or so years of service. We all like the weather there and it is a great place for our daughter to grow up.

WH: Are your best years as an ultrarunner behind you…or ahead of you?

MM: I think it is all relative. It is hard to compare what I did 14 or 15 years ago to anything I’ve done lately. I had it made back then! The Navy was great for having time to train and it was easy to predict when I could go to a race. That is not the case now! I recognize that my obligations to the Army are the priority. So with changes in the near future I think I will have time again and also some control over my schedule. I hope the best years are ahead!

WH: Is a return to Western States on the table? If so, describe what you think it would be like standing on that starting line all these years after the record.

WH: I would love to go back. I can’t tell you how many times I have been overseas in June and tried to convince myself I’m on the course there instead of some .9-mile dirt road or a treadmill. Western States is a special place because it is the father of all the 100’s. I have been trying to work any 100 in but timing has not let it happen yet. The sad thing is I don’t even know what the qualifying requirements are!

WH: All you have to do is just finish a 100 or a 50 to qualify for Western States. With your Hinson Lake time, I would imagine you're qualified! But you have the lottery to deal with--the odds of getting in these days aren't so good! More relevant to your abilities, though: You can also get an automatic bid into Western States through a win at one of the Montrail Ultra Cup races.

Let's talk about racing. When you’re in a big race, what’s going through your head?

MM: I have learned a lot about myself in the last ten years. I know not to focus on the big picture in a race. I focus on what I can affect and control what I can control. Sadly, I have learned to always plan and expect the absolute worst conditions and you will never be disappointed and you will be adequately prepared. I’m sure we all think about the same stuff when we're in the “doldrums”: family, work, guys who have had their last run, politics, humanity….

WH: One last question. Looking at the rest of 2011 and into 2012, what’s your race schedule look like? Would you consider joining Team USA for the 2012 24-Hour World Championship?

MM: I committed to the team last year but the lack of fidelity of when and where brought the support I was getting at work to an end. I’m sure with the position I’m heading to that any opportunity to represent our nation will be embraced. I would make it my mission to prepare for that run. Last year I was very motivated with the idea and that helps when you need to run twice a day and get in 150 miles a week. It is hard to sustain that effort without the motivation of a race, so the two complement each other.

WH: Mike, thanks so much for this opportunity!

MM: I've enjoyed this opportunity. Thanks!

All rights reserved. No part of this interview may be reproduced or reprinted without the express written consent of Wyatt Hornsby.

Mike Morton, Ultrarunning Legend

2011-09-28T07:37:00.025-06:00

>>Go to my interview with Mike Morton!

Every so often an ultrarunner does something that makes your jaw drop. Among the truly great performances/achievements in recent memory:

Matt Carpenter's record-setting 15:42 at the 2005 Leadville 100. Legend has it that Carpenter, the Pikes Peak Marathon king himself, ran every step of the course. My suspicion is that only two or three guys today could come close to what he did on that August day in the unforgiving Rocky Mountains.
Scott Jurek's seven straight Western States 100 wins from 1999-2005.
Ann Trason's 14 straight Western States 100 wins from 1989-2003. I doubt this record will ever be matched, much less surpassed.
Karl Meltzer's six 100-mile wins, including four course records, in 2006 (HURT 100, Hardrock 100, Wasatch 100, Bear 100, San Diego 100 and Javelina 100)
Bruce Fordyce's world record 50-mile time of 4:50, set in Chicago, in 1984. Folks, that is insane.
Don Ritchie's world record 11:30 for 100 miles, set on a London track in 1977
Yiannis Kouros' world record 188+ miles for 24 hours, set in Adelaide (Australia) in 1997. This record will stand for generations.
Kyle Skaggs' record-setting 23:23 at the 2008 Hardrock 100. People were stunned.

Those are just a few that come to mind.

Legends, indeed. L-R: Courtney Campbell, Dave Horton and Mike Morton, apparently at the Rattlesnake 50K in 1997. From http://www.extremeultrarunning.com/album.htm.

This past weekend, we saw a remarkable performance at the Hinson Lake 24-Hour Ultra Classic, a trail race in North Carolina with 16 bridge crossings. As a historian by academic training, I feel obligated to write about this performance--because it was truly legendary.

Details are still a little sketchy, but apparently 40-year-old Mike Morton, a Navy diver from Maryland, covered 163.9 miles, running about 108 laps around the 1.52-mile trail loop. That's about 2 miles under the American record, held by Scott Jurek, who set the record on a flat, hard-surface course. Apparently, Morton battled 90-degree heat and course congestion in spots. Oh, and by the way, he nailed over 153 miles at Hinson last year.

Here are Mike Morton (L) and Courtney Campbell (R) at the 1997 Trail Run Across the Commonwealth. From http://www.vhtrc.org/events/trac.htm.

Folks, this is remarkable.

That's only part of the story. Here's the rest. The name Mike Morton may not mean much to newcomers to the sport and/or those who haven't studied the history of ultrarunning, but to those who have been around a while and those who have read their ultrarunning lore, Mike Morton is a legend. Here's some history from former Western States 100 race director Norm Klein:

The Morton Comeback

The only words necessary to describe the 1997 [Western States 100) race are "Mike Morton." A U.S. Navy diver from Maryland, Mike had a difficult time in the 1996 race, withdrawing after 86 miles. Certainly no stranger to ultramarathoning with victories at the Old Dominion 100 and the Vermont 100, Mike returned to Western States with just one thought in mind: make up for 1996.

It has been repeated a thousand times over that no runner can win Western States without having the advantage of training on the Western States Trail. Most experienced runners will contend that knowledge of the trail is worth at least two hours off the total time. Further proof of this is that in the first 23 years of the race, there had never been a men's winner who didn't live in California. And furthermore, every winner since 1987 had lived in Northern California. Well, Mike Morton apparently wasn't privy to the prevailing knowledge.

Fortunately for everyone involved, weather conditions on raceday were the finest in the history of the race. Temperatures never topped 80 degrees, and the night was very cool, although by the time Morton arrived in Auburn, the sun hadn't even had a chance to go down.

Mike took the lead at 17 miles, and when he arrived at Robinson Flat (30.2 miles), everyone felt he would "lose it in the canyons." All he lost when he hit the canyons were the runners who were pursuing him. At Foresthill (62 miles) people said, "he'll crash and burn on California Street Trail." The only things Mike burned were the rocks as he blazed over them. At the river crossing (78 miles), the sentiment was "he'll never finish at that pace!"

Not only did Mike finish at that pace, but he also became the first non-Californian to win the race, defeating Tim Twietmeyer (who finished second) by an hour and 33 minutes. To those who thought he'd crash and burn, instead Mike burned Tom Johnson's course record by 14 minutes. Skeptics felt that if an "outsider" won, he wouldn't be accepted by the "Western States family." I've been involved in 15 Western States awards ceremonies, and Mike Morton received the loudest and longest standing ovation I've ever witnessed.

That was taken from a May/June 1998 Marathon & Beyond article, which you can read here. Apparently Morton, who also won the Vermont 100 in 19955, the Massanutten 100 in 1996, and the Mountain Masochist 50M in 1997, soon after endured a rash of injuries that more or less derailed his career. When I searched his results, it looks like he didn't do much, if any, racing from 1997 to 2009. (Update, thanks to Footfeathers' investigative work: Morton ran in the 2007 JFK 50M, finishing 26th overall with a 7:15, and finished second overall at the 2010 Weymouth Woods 100K with an 8:57). From what I've seen, Morton seems to have evolved into a once-or-twice-a-year racer who has a penchant for opening up a can of whoopass when he shows up to an event. When Mortons' toeing the line, you better be wearing your fast shoes.

Morton at the 2011 Hinson Lake 24-Hour Ultra Classic. From http://lowmileageultra.blogspot.com/.

I wonder what my own performances would be like if I raced only once or twice a year, instead of 7 or more times like I've done so far this year with the Eisenhower Marathon, Cheyenne Mountain 50K, Jemez Mountain 50M, Mount Evans Ascent, Leadville Trail Marathon and Leadville 100M....

The Hinson Lake leaderboard at 23 hours. From http://lowmileageultra.blogspot.com/.

Anyway, in my book, what Mike Morton did at Hinson Lake over the weekend is Performance of the Year. When you consider the course and the conditions, it's a slam dunk in my book. When you consider the runner, it's the stuff of legend.

Norm Klein wrote of Morton's 1997 Western States as a comeback. Fourteen years later, at the age of 40, are we seeing yet another Morton return to domination?

>>Go to my interview with Mike Morton!

10 Things I Think I Think (Ultrarunning Edition)

2011-09-22T19:06:00.009-06:00

Man, the ultrarunning blogosphere has been alive lately with new and creative insights, banter and even controversy! Taking a page from the playbook of Sports Illustrated's Peter King and GZ himself, here are 10 things I think I think.

1) This isn't the first time a non-North American might be considered deserving of the Ultrarunner of the Year Award...and yet is ineligible. First off, understand that UROY goes to the top North American male and female ultrarunners and is awarded by Ultrarunning Magazine, which has been around since the days of the mimeograph, bicycle messenger and C.C. Pyle. I'm not even kidding. A panel of 18 race organizers from all regions of North America submit ballots. Which is to say the award is specifically for North American athletes (read: US and Canada).

Yiannis Kouros

Getting back to my original point: There may be some who claim Kilian Jornet of Spain is clearly the top ultrarunner for 2011, and what a shame it is that he can't get UROY so they say. And since The King himself isn't eligible for UROY, well, let's just blow up the award since it's clearly out of whack with the now-international nature of the sport. Now for a history lesson for those who think ultrarunning has only recently gone international (or, as one person recently wrote, "going going gone international"). Back in the 1980s, 1990s and early 2000s--yeah, I know, ancient history--there was a guy named Yiannis Kouros who was from Greece (and later Australia) and dominated the sport like no one else, and yet he was ineligible for UROY. For those unfamiliar with Yiannis, he has the world records for 24 hours, 48 hours, 6 days, 100 miles, 1,000 kilometers, 1,000 miles and even 12 hours. He once ran 188 miles in 24 hours for a world record. Let me say that again: he once ran 188 miles in 24 hours, which breaks down to 7.8 miles per hour, or 7:41 per mile. That's a hefty 23 miles beyond Scott Jurek's current America record of 165.7. I think Yiannis even once ran to the moon..and back...in a single day. He's also won the 153-mile Spartathlon race more than any other person in the history of the Earth. And yet he never scored Ultrarunner of the Year since it's a North American honor.

The takeaway is this: We love to think all things here and now are bigger and better (and sometimes worse, as in the current Great Recession) than anything that's ever happened before. That's often not true. If it happened today, it probably happened before. There's a precedent for almost everything. You just have to find it. Exhibit A: Kilian Jornet as today's Yiannis Kouros--only with freakish trail skills (and not quite the pure speed The Great One had). Let's not go overboard in dissecting UROY and just enjoy the award for what it is...a great honor for deserving North American ultrarunners.

2) Even though I'm still figuring out the 100-mile race, I believe success in 100s comes down to consistency with training over a long period. Show me the guy/gal who consistently runs back-to-back 20s, along with a steady diet of daily mileage and quality (along with some recovery), and I'll show you someone who will, nine times out of ten, beat the weekend warrior who runs 30 or 40 on Saturday, takes Sunday off or super easy and then sleeps in too much during the week.

3) It's not the elite guys and gals who make ultrarunning interesting and inspiring. It's the guy you meet at a race or in your local club who used to smoke three packs a day and/or drink himself under the table and then one day a light went off and he decided to go for a run. These guys--you know, the ones with leathery skin, endless war stories to tell, ankle gaiters and a closet full of buckles--are truly the toughest among us, grinding out 28- or 29-hour 100s because they love it. We all know one or two of these guys. I do.

4) Contrary to prevailing wisdom, success in the last 40 miles of a 100 isn't all mental. Don't get me wrong; mental toughness is a huge part of those final 40 miles. But what really counts is whether or not you did the right kind of training. Physical strength feeds a strong mind.

5) Ultrarunning is never going to be mainstream, but it will continue to grow. Running 50 miles, 100 kilometers or even 100 miles is never going to be a mainstream endeavor. Most people think marathons are insane. Though ultrarunning is a huge part of our own lives, the bottom line is that the overwhelming majority of Americans have never heard of the sport or even Dean Karnazes.

6) It's a shame ultrarunning is now about trails and not also about the road. Ultrarunning's roots go back to time-based events on tracks as well as transcontinental runs. Not too long ago events like the Edmund Fitzgerald 100K, GNC Ultras and Olander Park 24-Hour--all road races--were among the premier races in the nation. They're all gone now (note: The North Coast 24 in Cleveland has kind of replaced the old Olander Park races, which were near Toledo, while the Lt. JC Stone 50K has kind of replaced the GNC Ultras and is actually run on the same course, though it doesn't offer a 100K option). Bucking the shift toward the trail, the Badwater Ultramarathon continues to thrive but is still pretty niche.

7) I worry about crap that is a waste of time for me to worry about. Why should I care that USATF national championship races fall short in attracting the best in the sport? Why should I care about Salomon Running, Ultrarunner of the Year, the death of the Ed Fitz, etc., etc.? My only concern as far as ultrarunning goes should be the next training run because that's living The Gift.

8) Spartathlon is, to me, more enticing than Ultra-Trail du Mont-Blanc. Spartathlon is a nearly 153-mile race between Athens and Sparta that is run on road and trail. Scott Jurek won Spartathlon three times. It's on my bucket list big time--way ahead of UTMB. So is Comrades. At the end of the day, I'm a road warrior.

9) The marathon is hard to figure out...at least for me. It's easy to run 20 miles hard. What's not easy is figuring out the right pace that is sustainable for 26.2 miles and gets you to the finish line with a new PR and nothing left in the tank. My current marathon PR is 2:58. Honestly, I should be down in the mid 2:40s.

10) Running a 100-mile race in 29 hours is harder than running it in 15 hours. When you see the sun rise for a second time (which I've never seen, thank God), you've been out there grinding away for a long, long time.

Interview with Geoff Roes

2011-09-20T07:36:00.007-06:00

Geoff Roes really needs no introduction. But, for those unfamiliar with the 35-year-old ultrarunning legend, allow me this opportunity. Originally from New York (which explains why the Mets are his favorite sports team--something we have in common), Geoff hails from Juneau, Alaska and also lives part of the year in Nederland, Colorado with his girlfriend, Corle, and her daughter. In 2009 and again the next year, Geoff was voted Ultrarunner of the Year, unanimously earning the prestigious North American honor in 2010. Take one look at his record of domination in those years, which included a streak of nine consecutive 100-mile wins that started in 2007, and it's easy to see why.

In 2009 alone, Geoff set new course records at the HURT 100-Mile in Hawaii, the 24-mile Crow Pass Crossing in Alaska, the Wasatch Front 100-Mile in Utah, the Bear 100-Mile in Utah and Idaho and the Mountain Masochist 50-Mile in Virginia. His Wasatch record, a blazing time of 18:30 on a technically difficult mountain course with 54,000 feet of combined elevation change, was voted the Performance of the Year in 2009.

Incredibly, 2009 was but a preview of things to come. Perhaps Geoff's greatest year to date, 2010 started off with strong wins at the American River 50-Mile and, a month later, The North Face Endurance Challenge 50-Mile in New York. But his crowning achievement of the year happened in late June, when Geoff set a new course record at the Western States 100-Mile Endurance Run, beating the likes of Anton Krupicka (second) and Kilian Jornet (third) despite energy problems midway through the race. His 15:07 at Western States, considered the "Super Bowl" of the sport, was voted Performance of the Year in 2010. Following Western States, Geoff collected impressive wins at Crow Pass Crossing, the Run Rabbit Run 50-Mile in Colorado, and The North Face Endurance Challenge 50-Mile in Georgia. His year ended with a strong second at the uber-competitive The North Face Endurance Challenge Championship 50-Mile in San Francisco.

This year, despite a DNF at the Bandera 100K, got off to a great start with wins at the challenging Chuckanut 50K in Washington State, Zane Grey 50-Mile in Arizona and DRTE 100-Mile in California. Geoff also finished a narrow second in the Prince of Whales Marathon in Alaska, just 3 seconds behind the winner. Things started to unravel a bit at Western States, where the defending champion DNF'd due to cold-like symptoms. Despite an impressive follow-up win at the 24-mile Crow Pass Crossing (his third consecutive win there), his struggles in the latter part of 2011 continued with a DNF at Ultra-Trail du Mont-Blanc in France--a DNF he attributed to burn-out. Through it all, he's upheld the best traditions of the sport, cheering Kilian Jornet on as the freakishly talented Spaniard neared the Placer High School track for his 2011 Western States 100 victory lap (go to 4:30 in this video to see) and founding two Alaska Mountain Ultrarunning Camps, which he will expand in 2012.

Following some needed R&R, this weekend Geoff will toe the line at the inaugural Ultra Race of Champions 100K (aka UROC), where he and a deep field of other elites will square off in the mountains of Virginia.

Despite his genuine humility and known good-guy nature that have won him thousands of adoring fans, Geoff is not without a few vocal critics. Recently, he was criticized after writing on his blog that 2011 was "probably...the most enjoyable year of running I've ever had." "How," asked a few horried naysayers, "could he say that...given his two big DNFs at Western States and UTMB?" What was lost in the pile-on was Geoff's own admission in the very next sentence that "having 2 big dnf's in my top races of the Summer season has been a bit unsatisfying."

Geoff is a member of the prestigious Montrail Ultrarunning Team and his sponsors also include Mountain Hardwear, Clif Bar, Nuun, Nathan, Udo's Oil and Ryders Eyewear. You can learn more about Geoff via his blog at http://akrunning.blogspot.com.

It's a pleasure to have this opportunity to hear from the man himself. Enjoy!

WH: Geoff, thanks for this opportunity. It is truly an honor to "talk" with you. Let's get right down to it. You've been a dominant force in ultrarunning for the past few years, setting course records at premier races like Wasatch and Western States and excelling not only at the 100-mile distance, but also in 50-mile and 100K races. Last year, you ran a record 15:07 at Western States and once again won Ultrarunner of the Year. This year, despite strong wins at races likes like Crow Pass Crossing, Zane Grey, Chuckanut, and DRTE in Santa Barbara, we've seen some struggles that included DNFs at Western States and Ultra-Trail du Mont-Blanc, which you attributed to burn-out. Looking back on the last nine months and ahead, too, how do you view 2011...and what's next?

GR: Thanks for remembering that I've actually had some good races this year. I guess I've set a tough standard for myself when I win 4 of 6 races that I've run in the past 5 months and it's looked at by most as a "bad year". Obviously I would have loved to run better at WS and UTMB, but those were two of 180 runs (to date) that I've been on this year. From a performance standpoint this has been a mediocre year for me, but that's the way it goes when trying to perform at the highest level of any pursuit. Ebbs and flows are just a part of everything we do in life. I was on a roll for a couple years, some other folks have been on some amazing rolls this year (Mackey and Jornet jump out the most). This is certainly a very fluid thing. A year from now we'll all be talking about other runners who are either in a bit of an ebb or a flow.

WH: You recently wrote on your blog that this has probably been your most enjoyable year of running yet. What did you mean by that?

GR: I'm not sure enjoyment can really be put into words. Basically just that I've been on several dozen really amazing runs this year. My primary running goal going into each of the past 3 seasons has been to be healthy enough and fit enough to spend huge amounts of time out in the mountains, pushing my limits, and sharing this with other like minded people. This year I have done more of this than ever before so it's hard not to be very satisfied by this.

WH: I've never had the pleasure of meeting you in person but, from what I've seen and heard, you have quite a gentle soul. I remember seeing a video about you in which your girlfriend, Corle, said you're the kindest person she's ever known. And yet on race day you seem to run with a red-hot competitive fire--as we saw at Western States in 2010. I hate to use the Dr. Jeckyll/Mr. Hyde comparison, but...when you get down to it, what drives you and makes you so dominant in races?

GR: I don't think there's a huge difference between my everyday mentality and my race day mentality. I really like to run. I really like to compete, but it's not too much of a cutthroat thing. For me the thrill of competition is in pushing myself in conjunction with other like minded folks who are also pushing themselves. When it all comes together just right the thrill of sharing that experience is all I need. Winning a competition like that is just icing on the cake. I've had some amazingly satisfying competitive experiences in which I haven't come out on top and some bland ones in which I have. The actual result is typically a very small part of the entire competitive experience for me. The irony of this I guess is that in some ways I think this approach/mentality is the one thing that has allowed me to have so much success in races. I just love to run and about 8 or 10 times a year I like to go out and run a route as fast as I can against a bunch of other folks who also love to run.

Geoff and Anton Krupicka at the 2010 Western States 100,
which Geoff won in a record-setting 15:07.

WH: You divide time between Juneau, Alaska and Boulder, Colorado. Lucky you! These are two beautiful places that afford spectacular trail running in some incredible mountain backcountry. Between Juneau and Boulder, do you have a preference?

GR: The running is very different in these two places. There are some things I like about the running in both places, but if I had to say I certainly think the running in Juneau is more satisfying to me than the running in Boulder. There's just so much more off the beaten path stuff to explore in Juneau and the terrain is out of this world in terms of beauty and difficulty.

WH: Let's talk about life in Juneau because it seems to be central to who you are. This summer, you organized (and founded) two Alaska Mountain Ultrarunning Camps and said it was one of the best times of your life. Recently, you sent out a notice about three more camps in 2012. What makes the camps so special and what can participants expect to get out of the experience?

GR: These camps were a total leap for me. I really had no idea what to expect and what kind of form they would take. In the end I think I may have gotten as much out the experience as the participants. It was really fun to show people my "home", my style of running, my running community, and the amazing terrain I get to run in all summer. I wasn't sure how people would react to this, but it seemed like each of the 20 folks I shared this with had some valuable experiences. I feel like I made 20 new friends in the experience and look forward to doing it again next year. In terms of what people should expect I would say that they should expect to do some amazing runs, in one of the most beautiful places in the world, and where things go beyond that is kind determined by the individuals and the collective mindset of the individuals that make up a particular session. The two sessions I did this year were similar in many ways but they were also very different, this due to the different desires, interests, and mindsets of the two groups.

Geoff and Anton at the 2010 Western States 100 finish.

WH: What's an average training week like when you're preparing for a big race like Western States or UTMB?

GR: I don't have a whole lot of structure to my training so there is no typical week when preparing for a big race, but in terms of numbers I'll usually be somewhere between 80-120 miles per week leading up to a big race. I generally do a ton of vertical in training so a typical week would generally include 20,000-30,000 feet of ascent. In terms of hours, I'm usually somewhere in the 20-30 hour range as I'm leading up to a big event.

WH: Last year you wrote a few blog posts about the need for a single championship race that is accessible to anyone who wants in (versus a lottery system which might keep out some elites). Do you see the upcoming Ultra Race of Champions (aka UROC) in Virginia as meeting that need?

GR: I think UROC is a step in this direction. It's not the perfect race by any means and I'm interested to see where UROC goes after this year. I don't know that there needs to be a single championship race and I would guess that over the next few years we'll see a race or two at each of the popular ultra distances come forward as defacto championship type races. UROC has taken some criticism for being too focused on the front runners, but we already have hundreds of ultras which have little to no focus on the front runners. It's hard to imagine that races like UROC are going to threaten that status quo.

WH: We've seen Salomon Running, led by Kilian Jornet, have quite a year. As you know, Kilian won both Western States and UTMB, while Ryan Sandes won Leadville and Julien Chorier finished first at Hardrock. Salomon Running seems to have created a level of organization and support for its athletes that we haven't really seen before--almost like what we'd expect in competitive cycling. Do you think the Salomon Running model is the future of competitive ultrarunning and will other companies "buy" into it?

GR: I don't have a lot of insight into this. It's possible that Salomon has created a level of organization and support that we haven't seen before. But it's also quite possible that a handful of their top athletes have simply had some great races this year. A year ago Salomon had almost no runners near the front of the handful of races you mention here. It'll be fun to see what next year brings. I'm not sure 3 months of racing is enough to assume anything more than the fact that Kilian, Ryan, and Julien are all amazing runners.

WH: I read that you have a background as a chef. In fact, I saw one of your recipes in a recent issue of Outside Magazine. As an elite athlete, what's your approach to nutrition, and when can we expect a Geoff Roes cookbook :-)?

GR: I don't have a very specific approach to nutrition. Like most ultrarunners I feel like I need to eat all the time to keep up with calories burnt. I try to eat a very balanced diet of a little bit of everything. Certainly I try to stay away from artificial ingredients and heavily processed food, but beyond this I pretty much eat everything in moderation. I eat more vegetables than just about anyone I know, but I also eat a lot of carbs, meat, and fat. I doubt you'll ever see a Geoff Roes cookbook, but you never know--if I continue to DNF at most of my races I guess I'll need something to boost my income :)

WH: Earlier this year you talked about the allure of Hardrock. What races are on your calendar for the rest of 2011 and into 2012?

GR: UROC this coming weekend. Not really sure after that. The only thing I know for sure for 2012 is that I'm going to be "running" the Iditarod Trail Invitational," a 350 mile race in Alaska, in February.

WH: Wow, a 350-mile race in Alaska in the dead of winter! How do you train for the Iditarod Trail Invitational? Are you going to do the 350 miles all in one go, or go in stages?

GR: The Iditarod Trail Invitational is a beast of a "race" that is so different than training for or racing single day events. Training for it is all about just getting out in the cold and the snow and just slogging around putting time on the feet. Living at almost 9,000 feet in Colorado will give me a perfect playground for training for this. It's not a stage race, but it does take the front runners between 5-10 days typically. You go when you want to go and stop for sleep when you want to stop for sleep. I'll be dragging a sled with almost all the supplies I'll need for the entirety (we do get two drop bags along the way) of the race. After almost 3 years of pretty constant training for/racing single day events, I look forward to the change of pace of something like this.

WH: One last question. When you're not out running trails, what do you most love to do?

GR: I love doing anything with my girlfriend and her daughter. We do lots of camping road trips, cook lots of good food together, watch movies, play at the park, ride bikes, certainly nothing too unusual.

WH: Thanks again, Geoff! I really appreciate your time!

Trot 4 Our Troops 5K Race Report / A Confession

2011-09-18T17:12:00.009-06:00

Today I ran my first 5000-meter race (aka 5K) in a little over two years. My last 5K was the 2009 Aurora Labor Labor Classic (Cleveland, Ohio), where I ran a 17:39 (5:39 pace) to set a new PR. At today's Trot 4 Our Troops 5K in Parker, I finished second overall with an 18:31 (5:58 pace), out of 122 finishers. Not bad for a cross-country course with some muddy spots, run at 5,900 feet in Salisbury Equestrian Park. Also, considering I haven't done much speed training in the last 5 months (during my Leadville 100 training), this was a pretty solid result.

The cool thing about Trot 4 Our Troops is that it benefits Youth for Parker as well as Project Sanctuary (for veterans), both nonprofit organizations involved in the Parker community. Anytime you can can help our troops, that's a good cause!

The race started about ten minutes late, due to a delayed flyover of four biplanes. The weather was perfect--50s, sunny and very little wind. These were "no excuse" conditions. Going into the race, I kind of figured I could win. But as soon as the gun went off, Scott Schrader, who I later found out lives in my neighborhood, was off at a blistering place. Seeing Scott work it, I realized he had an extra gear I didn't have. Still, I was working hard and trying to gain on him. My first mile, which consisted mostly of grass and dirt trail, was 5:59.

Not long into mile two, I started to feel the elevation. Going balls-to-the-wall at nearly 6,000 feet isn't easy! My second mile, which I ran in second place with a young, fast kid of about 16 not far behind me, was in 6:09. I wasn't happy with that split, but with lots of dirt, a little bit of mud, and some small hills mixed in, this wasn't a PR course.

Mile three was hard! The kid behind me seemed to be gaining on me. By this time, Scott was way ahead and so I wasn't worried about him anymore. The course was scantly marked in a few areas, adding a little bit of pressure as this kid was now nipping at my heels! I ran mile three in 6:07--two seconds faster than mile two.

The last tenth of a mile was a doozey! With the finish line in sight, lactic acid becoming a factor and the threat of oxygen debt, the kid behind me decided to drop the hammer. About 100 meters before the finish line, I could hear him behind me and quietly said an expletive starting with the letter "F," because I knew these last 100 meters were going to hurt. There was no way I was letting a kid pass me within 100 meters of the finish. So I dropped my own hammer and charged into the finish line in a full-on sprint. I beat this kid by maybe a half second a la a Mark Cavendish sprint finish! At the finish, I shook his hand--the kid had balls to try to take on an old man more than twice his age! Turns out he's a track star at nearby Legend High School. I like his attitude!

Now for my confession. I've bolded this paragraph because it's maybe the most important thing I've written all year. This was an important race for the following reason. At times this year I've secretly questioned whether I've lost my edge--the killer instinct. As a runner, I'm not very gifted talent-wise. What's helped me do some decent things with running has always been my killer instinct. I learned at the 5K today, when I sprinted for the finish to hold off that hard-charging, gutsy kid, that I'm still full of competitive juices. In a way, the ending of the race, however physically uncomfortable, provided a relief. I now know I still have the killer instinct and am not washed up. I need to let it guide me for the rest of the year and in the years ahead. In a way, it's really all I have as a runner. God didn't bless me with blazing speed or tremendous climbing and descending skills. Without the killer instinct, I'm just a guy out there going through the motions--and why bother to do that? It's good that I even recognize this now.

Back to the race.... The post-race festivities were great! With Anne and Noah there the whole time, we hung out and enjoyed pizza, barbecue and other treats. Scott and I talked for a little and exchanged phone numbers. Congrats to him on his win! He and I will be meeting for a run soon. I also got my second-place trophy at the award ceremony and collected a Best Buy gift card.

Trot 4 Our Troops is a great local race that I highly recommend. It's only in its second running but this year saw a sizable increase in the number of runners and many more vendors and sponsors. My only complaint is that the course could have been better-marked. Hats off to all finishers and the organizers for putting on a great race that benefits our troops and Youth for Parker.

Results here.

North Coast 24-Hour Predictons

2011-09-16T07:42:00.012-06:00

There's a unique type of ultrarunner and it's the individual who runs for 24 hours around a ~1-mile paved loop. In 2009, I lined up for the inaugural North Coast 24-Hour Endurance Run, held along the shores of Lake Erie in beautiful (yes, I said beautiful) Cleveland, Ohio. We lived in Cleveland at the time--5 of the best years of our lives (fully expecting he next 5 to be even better). I completed just shy of 131 miles that day, finishing a somewhat disappointing 9th overall. The last 5 hours are a blurr. Racing for 24 hours non-stop ain't easy! I plan to return to 24-hour racing if not this year, then next year, and will gun for 140+!

This weekend a little over 200 hard-ass athletes will toe the line for the third running of the North Coast 24, which once again serves as the USATF 24-Hour National Championship. National championship status, though a questionable distinction in trail races, nonetheless carries a lot of weight in the world of 24-hour racing. This weekend, as was the case in 2009 and 2010 at North Coast, many of the top time-based ultrarunners will be in Cleveland for some high drama! It will truly be a national championship joining the best. So, here are some predictions:

For the guys:

1) Zach Gingerich

The 2010 Badwater Ultramarathon champ, who finished 4th overall at this year's hot weather classic, will reign supreme. I believe this is his first 24-hour event, but he's used to running that long, plus some, and has the speed, toughness and pacing discipline to gut out the requisite 150+ miles and could, yes could, challenge the 24-hour American record (165.7 miles), held by Scott Jurek.
Post-race update: Finished 20th with 100.88 miles

2) Phil McCarthy

Earlier this year, Phil smashed John Geesler's 48-hour record, running a little over 257 miles at the Fair 24-Hour in New Jersey. Phil won the 2009 North Coast 24 with an eye-popping 151.5 miles and finished third last year with 138. Look for Phil to surpass 140 miles and snag another 24-hour national championship if he's on his game and Zach falters even a little.

Post-race update: Finished 1st with 153.37 miles. National champ!

3) Mark Godale

Mark, who hails from Cleveland, held the 24-hour American record of 162 miles for about 10 years, until Scott Jurek cranked out his 165.7 at the 2010 world championship. When he's on, Mark is tough to beat, especially in hometown races. We've seen this many times, as with his wins at the 2007 and 2009 Burning River 100-Mile races in Cleveland, along with a whole slew of other victories he's collected over his long and distinguished career. He will surely be the top master's runner, though the next guy might have something to say about that, which brings us to....
Post-race update: Finished 11th with 111.69 miles

4) Serge Arbona

Serge won the 2010 North Coast 24 with 155 miles. He's had a nice year, running 145 miles at Back on My Feet in July and a 14:33 (good for second overall) at the flat, fast Umstead 100, which, along with the Rocky Raccoon 10, is the anti-Hardrock 100 in terms of difficulty. It's hard not to have him in the top spot, and he very well could win this thing. He'll surpass 135 miles but I don't see him holding off Zach, Phil and maybe Mark.
Post-race update: Finished 5th with 129.77 miles

5) Michael Arnstein

I've seen this guy, known as "The Fruititarian," run and he's fast. This year alone, he ran a 2:30 at the Boston Marathon, won the Vermont 100, and placed 4th overall at the Leadville 100 with a fast 17:56. Yeah, he can flat-out haul ass. But can he stretch it out for 24 hours? If he can, look out. Michael Arnstein is my dark horse.
Post-race update: Did not start

Other dudes to watch for (in this order): Michael Henze, Matt Shaheen, Nick Coury, Bob Pokorny, and Brian Coughlin. Look for Michael and Matt to bust one out. Henze, like Arnstein, is a darkhorse--he can go north of 150 if he's having a good day (Note to reader: I'd inadvertently overlooked Michael but, thanks to Lloyd's comment, added him in. My bad!).

Now for the women, and it's a stacked field!

1) Jamie Donaldson

Do I even need to explain? Jamie is the three-time winner (three consecutive years--2008, 2009 and 2010) of the Badwater Ultramarathon and she's also a 24-hour machine. She hasn't run much at all this year, taking the 2011 Badwater off, and is presumably fresh. I'm not 100% sure Jamie will line up at North Coast, but if she does it's hers. Period.
Post-race update: Dropped after 6 hours with 39.63 miles

2) Connie Garder

Whether it's 100 miles or 24 hours, Connie is as tough as they come and was the top woman at North Coast last year, finishing second overall with a ridiculous 141 miles. A few years ago at a rather infamous race in Texas, she came within a hair of setting a new women's 24-hour record but got screwed by the RD. If Jamie DNS's, this is Connie's race. She's from Cleveland and this is her turf.
Post-race update: Finished 1st among women and 2nd overall with 144.72 miles. National champ!

3) Anna Piskorska

Anna has been a consistent performer at North Coast, racking up 132 miles in 2009 and 128 miles in 2010. She'll be in the hunt and could win if Connie and/or Jamie falter.
Post-race update: Finished 6th with 105.39 miles

4) Debra Horn

Debra, who is north of 50 years of age but you wouldn't know it by how she runs, is always a factor in 24-hour races and especially at North Coast. She's from Cleveland and will perform well in her hometown race, especially late in the game when it really counts. Pencil her in for 125+ miles.
Post-race update: Finished 2nd among women with 131.51 miles. Just like clockwork!

5) Lisa Bliss

Lisa, who was the top woman at Badwater in 2007 (before Jamie Donaldson went on her rampage), racked up a somewhat modest 117 miles at last year's North Coast race and is surely primed for a better result this year. In March, she ran 118 miles at Pacific Rim, winning the race. We'll see what she does this weekend. She's kind of a wildcard here.
Post-race update: Finished 2nd among women with 125.2 miles.

Did I miss anyone? Lemme know if I did!

You can follow the action at http://www.northcoast24.org/.

Interview with Nick Clark

2011-09-14T08:53:00.008-06:00

Nick Clark is an elite mountain runner living in Fort Collins, Colorado. Most days, the 37 year-old, who works as a web editor, can be found running the beautiful and challenging trails of nearby Horsetooth Mountain Park and Lory State Park and actively participating in the booming Fort Collins ultrarunning scene. Born in Canterbury, Kent, a historic town in England, Nick excelled at competitive rugby and other teams sports through college, never really feeling pulled to running. But shortly after moving to New York City, he decided to run the 2003 Detroit Marathon, and then he and his family relocated to Colorado in 2006. Though still intrigued by the road marathon, Nick is a self-described "trail running junkie" and has firmly established himself as one of the US's top long-distance mountain specialists.

A member of the Pearl Izumi Ultrarunning Team, Nick exploded onto the scene at the 2010 Western States 100, where he finished fourth overall with a 16:05. But when you look at his 2010 results, it's obvious that Nick was a rising star well before toeing the line at Squaw Valley Ski Resort two Junes ago. Going into Western States, he'd won the Ghost Town 38.5-mile (course record), Bandera 100K (course record), Antelope Island 50K (course record), and Jemez Mountain 50-mile. After his break-out 2010 Western States, Nick went on to win the mountainous Wasatch Front 100-mile, which throws 54,000 feet of combined elevation at you, and finish high in the standings in several other races.

This year, Nick has turned the heat up even higher. After recording a 2:36 at the New Orleans Marathon in February, Nick went on a trail-running rampage, winning and setting a new course record at the brutally hard Jemez 50-Mile in New Mexico (where I first met him) and finishing a strong third at both the Western States 100 and Hardrock 100, run two weeks apart. He then followed up Hardrock with a win at the Speedgoat 50K, a treacherous mountain race in Utah. More recently, Nick uncharacteristically struggled at Utra-Trail du Mont-Blanc, recording a DNF late in the race.

In addition to Pearl Izumi, Nick's sponsors include Smith Optics, High Gear, Atlas Snow-Shoe Company, Nathan, 1st Endurance, Petzl and BodyGlide. You can follow Nick on his excellent, regularly-updated and appropriately-named blog at irunmountains.blogspot.com.

Enjoy the interview!

WH: Nick, thanks so much for agreeing to this interview. I've talked with you a few times--first at the Jemez 50-Mile and then at the Leadville Trail Marathon this year--and I have to say you always come across as totally first-class, genuine and friendly. Jemez was a tough race for me and I really appreciated your interest in what went wrong and what I needed to do to get better. So I just want to say thanks for that!

NC: No problem. I'm a running geek so I'm always happy to talk running and especially to help problem-solve. Glad you found some utility in what I had to say.

WH: Now for the stuff that really matters to our readers. You have had yet another awesome year! You ran a 2:36 at the New Orleans Marathon back in February, and then went on a trail running rampage that included a record-setting 8:07:45 at the Jemez 50-Mile in New Mexico, maybe the toughest 50 in the nation; third overall at the Western States 100 with a ridiculous 15:50; third overall at the Hardrock 100 with a 27:43, held two weeks after Western States; and another nice win at the Speedgoat 50K, which you said is the toughest 50K you've ever done. With an incredible spring and summer of racing now behind you, how are you feeling...and what's next?

NC: It's now almost two weeks since UTMB (Ultra-Trail du Mont-Blanc) and, to be quite honest, I feel really good and actually quite enthused about getting out and enjoying some low-stress running. I figured I'd be ready for a big break after UTMB, but I guess I just love running too much. As far as race plans, I'll do the Silent Trails 10 miler up in Laramie, Wyoming next month, run a few road races, and then maybe think about trying to run a fast late-winter marathon. If I could run under 2:30, I think I'd finally have the whole marathon thing out of my system. I'm not the fastest guy in the world but I enjoy the process of getting into road shape. I'm also thinking very vaguely about The North Face 50-Mile in December, although it would take a big effort to get into competitive shape for that. I'd need to do lots of hilly tempo work, long runs, mile to four-mile repeats, and hill repeats to feel like I could compete. We'll see if I can find the motivation.

For next year, I'll put my name in for Hardrock and wait to see what happens in the lottery there. If I get in, then I'll center my season around that. If not then I may try and earn a Western States spot at one of the Ultra Cup qualifying races, or I may do something else. Leadville definitely has some appeal, UTMB maybe. But, really, it's totally up in the air at this point.

Nick finishing the 2010 Western States 100 with a scorching 15:50.

WH: Every great runner has a few tough races. More recently, you seem to have struggled a bit at Sierre-Zinal and Ultra-Trail du Mont-Blanc, two notable mountain races in Europe. Some folks have said maybe you were tired from the Western States/Hardrock double. In your blog, you said poor communication from race officials was a major factor at UTMB. Looking back on those two events, what do you think was going on?

NC: I wasn't expecting great things for Sierre-Zinal. My training all spring and summer was focused on the 100-mile distance, which means I was primed to run for a long time at a steady pace. Sierre-Zinal is about power and speed and I simply didn't have that. I was also still a bit fatigued from the Western States/Hardrock double, so it's really no great surprise that I didn't perform that well there. Two weeks later and I was running UTMB, and quite honestly I had very low expectations for that race too. I went out very easy and just plugged along all day. By mile 70, I had worked my way up to seventh from somewhere in the 20s and I legitimately felt like I had a shot at holding that and maybe even sneaking into the top five. I was definitely riding the line though and when I finally found out that we were being re-routed and they were adding a massive descent and climb in addition to mileage, I just fell apart. By the time we were back on course, I had given up mentally which in turn shut my body down. It was a disappointing way to end the summer season for sure, but the whole Switzerland/France running trip was a great experience, so no regrets.

On the communication thing, it was unfortunate and I don't want to make excuses, but it was definitely a major mental blow to learn that I was running all the way down to Martigny and back up over Col de la Forclaz to get to Trient rather than over Bovine, which was the route I was mentally prepared for. The descent to Martigny was crushing, and it was somewhere on the big climb up Col de la Forclaz that I fell apart mentally and gave in. Others got it done under the same circumstances, so definitely no excuse. I was tired going in, and as it turned out, I just didn't have that extra bit in reserve to overcome that last hurdle. Bummer.

Nick at the 2011 Hardrock 100.

WH: One of things I really admire about you is that, like many of us, you have a family and job (as a web editor) and still manage to get in your training in the mountains around Fort Collins, Colorado. Only with you, you somehow manage to run at a super-elite level. How do you do it all?

NC: I'm fortunate to have an understanding wife, a flexible job, and hilly trails out my front door, in addition to help from Pearl Izumi, but it's always a juggling act. I run in the early morning a lot, and can typically find a window during the day to get in a second run, but I still have to prioritize running over other activities at times to get the training done. I'm enjoying it right now and we make it work as a family, but I guess we'll see how sustainable it is to stay competitive from a motivation, age and time standpoint over the next couple of years.

WH: You mentioned possibly going for a 2:30 marathon later this year. You ran that 2:36 in February so you're pretty close. I share your enthusiasm for the process of marathon training--the intervals, tempo runs, etc. But, as you know, it's not easy! Tell me about your marathon training program.

NC: I think I'll need to be a bit more disciplined this time around if I decide to do another marathon. Last year, I managed to get off the trails enough that I was able to get into decent marathon shape, but I was still spending too much time in the hills jogging around. I didn't do nearly enough work at marathon pace in getting ready. I was good at getting out and doing weekly mile repeats at 5K pace - mainly because I enjoyed the group I was working out with - and I was also getting out most Thursdays for hilly road tempo runs where we would go 5 miles easy and then come back at half marathon effort. I will probably do both those workouts again this time around, but will need to get more serious about the long run. Rather than doing my long runs on hilly trail, I'll need to run the roads and look to finish them off with efforts at marathon pace. I will also need to get some long MP interval efforts in: 2x4 mile, 3x3 mile, 2x6, etc. I may actually drop my mileage versus last year too, so I can focus my time and effort on the workouts and recovery rather than the stamina.

WH: When I saw you descending Caballo Mountain at the Jemez 50-mile in May, I quickly realized that you're running on a whole different level than many others. When you get down to it, what drives you and makes you the super-competitive runner that you are? Is it a physical edge, a mental edge, or something else?

NC: I've played sports my whole life, and a lot of it at a reasonably high level, so I guess I just have a strong competitive drive.

WH: Your Western States/Hardrock double was beyond impressive. You finished a strong third in both races, which were separated by just two weeks. And, in the process, you broke Andy Jones-Wilkins' WS100/HR100 double record. Tell me about your recovery strategy in-between those races and how you were able to run so well at Hardrock, which has an insane 67,000 feet of combined elevation change in some of the most rugged backcountry in North America, on legs that should have been toast.

NC: No real recovery strategy other than to take things easy. I didn't run for a week after Western States, and then did some light jogging in the hills in the six days before Hardrock. Given that I was just 13 days removed from Western States going into Hardrock, I put very little pressure on myself to run well, so went in with the mindset that I was just there to have fun and survive. This meant that I went out very conservatively and never really tried to push things, which is probably I really good strategy for the 100-mile distance. I had the same mindset for UTMB and I think it would have paid off if we'd have run the course we were supposed to.

WH: I asked Karl Meltzer the following question and I'd like to ask it of you, too. This year we've seen Salomon Running field a team that has absolutely dominated in major US races and internationally, as well. Kilian Jornet of Spain won Western States. Julien Chorier of France won Hardrock. Ryan Sandes of South Africa won Leadville. And recently Kilian yet again won Mont Blanc. In each race, Team Salomon was there in full force for highly coordinated logistical, crew and pacing support--a level of organization we might expect to see in the Tour de France, not ultrarunning. Is the Salomon model the wave of the future in competitive ultrarunning? And how can US elites, who don't (yet) get such support, funding and logistical organization, compete against the Salomon machine?

NC: I think the whole Salomon thing is a bit overplayed. They have a lot of talented athletes on their books and they are spending a lot of money on them relative to any other company right now. Quite simply, they offer the most attractive package in the business which makes recruiting the best runners (and lots of them) relatively easy. Kilian is in a class of his own right now and would be the odds on favorite at any 100 mile race he enters, but the other guys you mention are no more talented than the top guys over here. Whether or not other companies are interested in replicating this model is hard to say. The North Face (another very well endowed company) seems to be employing a strategy more focused on sponsoring high profile races than in promoting their athletes, while other companies probably don't have the kind of budget in the trail space that Salomon - a trail-focused and market-leading company has. New Balance could certainly compete if they chose to, but they appear to be more focused on a few individuals rather than creating a team vibe. Montrail would probably be the closest model in the United States. They sponsor a lot of good athletes, and have a couple of world-class runners on their books, but they don't have a guy like Greg Vollet at the helm orchestrating things and making sure that runners are getting to big races primed and ready to win. It seems a lot more hands off over there, which is cool. Smaller companies like Sportiva, Inov8 and Pearl Izumi just don't have the budgets that Salomon does when it comes to trail running, so it would be unrealistic to expect those companies to build a program as large, coordinated and focused as the Salomon effort.

WH: Tell me a little about the Fort Collins trail running scene and places you like to run.

NC: We have a very strong and supportive trail running community here in Fort Collins. The group is very active with two regularly scheduled runs a week that typically see a turnout of between 20 and 40 runners, in addition to tons of impromptu runs and social gatherings. We also host a bunch of other fun events too, including the 24 Hours of Towers, Chubby Cheeks Fat Ass (50K), March Mileage Madness, and the Vertical Beer Mile. Group trips to local races and destinations are also popular. A core group of seven or eight people have been instrumental in creating this atmosphere over the last couple of years and from there a strong community has grown. I feel very fortunate to be a part of it.

I do the balance of my running in Horsetooth Mountain Park which is a half mile from my house. Horsetooth is a county park, but it also affords access to Lory State Park. Between the two systems I have miles upon miles of primo mountainous single-track right out my front door. Rocky Mountain National Park is a 45-minute drive and I love to get up there at this time of year for some high-peak action, and then for things in between there are many, many 8-11K peaks within a 30-minute drive. I'm really quite spoiled for choice when it comes to trail access and running partners.

WH: In your judgment, what is the #1 mistake ultrarunners make in their training and racing?

NC: Tough question. Sometimes I tell people that they don't set lofty enough goals, but then I also see a lot of people over-estimating what they are capable of for their current conditioning. As runners, we need to have an organic sense of our abilities and fitness levels and I think a lot of runners over analyze, which is partly a function of all the gadgets that are currently on the market. Running is a very simple sport that has become overly complicated. If you are training to run 100 miles then you need to run a bunch of miles in training. If your focus is a mountainous trail race, then you need to get on hilly trail as much as possible; by contrast, if you are getting ready for a road ultra, then of course your training is going to look a lot more like a marathon training plan might. It's not rocket science. I also think a lot of ultrarunners underestimate the importance of top-end speed. I've run for miles at a time in a race like Western States at low to sub six-minute pace. That has to feel comfortable otherwise you're just digging yourself a grave, and in order for that to feel comfortable, it has to be trained. Mile repeats and longer at 10k-13.1 pace work well for that.

WH: One last question: Is there an ultrarunner out there who you admire the most and, if so, why?

NC: I have admiration for so many people in our sport, which is part of the reason I find it to be such an enjoyable community. It would be hard for me to pick out one particular individual.

WH: Nick, thanks again for your time!

If you liked this interview, you might also like my recent interview with Karl Meltzer!

All rights reserved. No part of this interview may be reproduced or reprinted without the express written consent of Wyatt Hornsby.

After the Big Race...A Bunch of Blah, Blah, Blah

2011-09-13T08:26:00.000-06:00

Well, I think I'm mostly recovered from the Leadville 100. The race was only three and a half week ago and I'm feeling generally pretty good. My right knee, which was bothering me after the race, is now in great shape. What I'm basically dealing with now is moderate muscle fatigue and some dull achiness that comes and goes. It seems like everyday I'm feeling better. Last week I ran 61 miles mostly on dirt roads.

Lots of folks may read this and say, "Dude, you just ran 100 miles three weeks ago! Take some time off!" Why? I feel good. I think the key to excelling in long-distance running and especially ultramarathoning is consistency. I don't mean consistency over a period of several weeks or even months. I mean consistency over the years. Extreme endurance--the kind that takes you over 100 miles on treacherous mountain trails (or really any trails)--takes years to develop. This doesn't mean you have to run high mileage all year. It just means you need to run and be consistent in what you're doing. If you're tired, back off and/or cross-train. If you're injured, take some time off. But when you're injury-free and feeling good, run! So, with that said, I'll remain in the 60ish miles per week range for the next few weeks as I continue to recover and then amp it up in October to get ready for whatever big race I'll be doing to cap off the year.

Sorry, got off track. Back to my post-Leadville 100 state. Mentally, I'm in good shape. Lots of folks do their big race and then flame out for a while. Not me. I'm usually able to stay focused. Still, right now I'm fighting the "blahs" because I don't know what's next on my calendar. I'm running a little 5K cross-country race this Sunday and I'm kind of excited about it, but what keeps me motivated is that next big race on the calendar, and right now there isn't one!

I kind of wish I could enter the Bear 100 (September 23-24), a very challenging mountain race in Utah and Idaho, but I have a massive scheduling conflict that weekend. So no Bear for me. I was really into the thought of going 24 hours at the Across the Years race in Phoenix over the New Year's holiday. I want to once again gun for 140 miles! Unfortunately, with my son's school closed that week and my wife scheduled to work, Across the Years ain't gonna happen.

So as of now I don't know if I'll do another big race in 2011. Races I'm considering are the Moab Trail Marathon and the Sacramento or Vegas marathons. The baseline fitness for Sacramento and Vegas is there; I just need to work on speed to get myself back into sub-3 shape. We'll see.

I've been thinking about 2012. I want to really challenge myself. I'm chewing on the idea of 2-3 100-milers. These would include Western States, Leadville, and Bear. Western States is doubtful because of the slim lottery odds, so if I don't get into Western I might look at Bighorn or going back to Ohio for the Mohican 100 in June but only if they change the course back to the way it was. I think I could win Mohican again if the course went back to the 2008 or 2009 version. I'm not interested in the current sufferfest.

***

I want to say a few words about my Leadville 100 coach, Karl Meltzer, who I interviewed a few weeks ago. Last weekend Karl finished third overall at the Wasatch Front 100, which he's won six times. Wasatch throws 54,000 feet of combined elevation change at you, so it's what you would call a serious mountain race that is probably second only to Hardrock in difficulty. What makes Karl's strong finish so remarkable is that he's been fighting a bulging disk in his back for the better part of the summer and came down with the stomach flu only two days before the race. Amazing! For gutting it out, Karl is more than worthy of the Get 'Er Done Award!

2011 Leadville 100 Lessons Learned and Post-Race Thoughts

2011-09-06T08:37:00.000-06:00

As is the case with all of the 100-milers I've raced over the years ("only" six, including a 24-hour race), I've done a lot of soul-searching in the past few weeks as I've thought all about Leadville.

All of the 100s I've done have been special in their own unique way and inspired me to search my soul. Burning River in 2007 was my first 100 and I fared much better than I thought I would going into the race (6th overall). Your first 100 is an experience you will never, ever forget. Mohican in 2008 was a near-miss in terms of a win, leaving me very disappointed (and very injured). I returned to Mohican in 2009 and finally got the win--the high point of my life on the trails. The USA 24-hour national championship in 2009 (hosted by the North Coast 24-Hour Race) was an incredibly unique experience as I ran 131 miles on a .9-mile concrete loop path along the shores of Lake Erie in Cleveland. Leadville in 2010, my first big race since we moved to Colorado a few months earlier, was a humbling experience to say the least, but that's the way many first Leadville 100s go!

So what's the story with Leadville in 2011? I'm really proud of my 29th-place finish and 22:35. My time improved by 2 hours and 12 minutes over 2010, and I jumped up 63 places. To earn my second El Plato Grande belt buckle, with the help of my family who did an amazing job of crewing me throughout the entire race, is incredibly special. Many runners never earn that buckle even as they put their heart and soul into the race. In fact, for the 2011 race, only 92 of the 351 finishers (620 starters) earned the big buckle. So, in many respects, I couldn't be happier with my finish. At the same time, I feel so certain that I left at least an hour on the course and made some mistakes that, frankly, make me sick to think about.

Here are some categorized lessons learned from the 2011 Leadville Trail 100 that will hopefully mean an even better result in 2012:

Crew Bags
I had crew bags for things like warm clothes, extra shorts and shirts, rain gear, socks, hats, certain shoes in certain situations, etc. At each aid station, my crew would pull out what I needed--or often what they thought I needed. I didn't create specific bags for each aid station. Big mistake. Due to high traffic, vehicles are often far from where crews access you as the runner, making it difficult for your crew to have what you need when they're pulling contents from a bunch of different bags in a car parked several hundred feet from the actual aid station. For 2012, I'm going to create specially packed bags for each aid station, making it easier for my crew to assist me.

Hope Pass Shoes
My plan was to run Hope Pass in trail shoes but I simply forgot to change into my Salomon Crossmaxes at Twin Lakes outbound. So I had to run into Winfield via Hope Pass (6,000 feet of total elevation change over those 10.5 miles) in road shoes that freaking killed my feet (no lateral support) on the long descent down Hope Pass. This easily robbed me of at least 20 minutes when you consider the longer-than-normal stop I had in Winfield to get my feet back in decent shape.

Hydration
I carried a Nathan-brand waist pack that held two bottles. Mistake. It weighed way too much and was quite bulky. In several sections, I had to dump fluids to decrease the weight of my pack. For 2012, I think I'm going to carry handhelds or a small hydration pack filled with Perpetuem. I really like the new Salomon hydration packs and may get one.

Fuel
For the 2011 race, my fluids were water, Gatorade and Perpetuem, along with Hammer gels and Saltsticks. This was my first race fueled by Perpetuem, which I started using after 40 miles. The stuff works very well and is good fuel for high-altitude races even though it contains some fat, which can cause GI problems at 10,000+ feet. I plan to stick with Perpetuem.

Caffeine
My inability to stay awake in the final 13.5 miles was made much worse by the fact that I didn't take in enough caffeine late in the race. This is without a doubt my #1 regret. For 2012, caffeine has got to be a big part of my strategy from Pipeline inbound (~73 miles) to the finish. I could kick myself for not downing a 5-Hour Energy or two in the last quarter of the race--rookie mistake that a veteran like me should NEVER make. Damnit!

Trekking Poles
I noticed way more runners with poles this year than last year. I'll admit that as I was going up Hope Pass on both sides, I was kind of missing my poles. I may bring them back in 2012 provided I develop a good rhythm with them in training.

Training
Volume
I logged about 80-95 miles a week, with a tempo run and two longish efforts every week, getting ready for the 2011 Leadville 100. This was probably sufficient, but part of me wonders if it was enough given my lack of strength in the final 13.5 miles. For 2012, I'm probably going to keep my weekly mileage to 80-95 miles and increase my time on the trails, focusing more on time on my feet and less on mileage alone. Tempo runs will continue to be a part of the mix.

Trail Running
Working full-time and having a busy wife and little boy, it's tough to get to the mountains to train on the trails. But I was able to get in some excellent training runs at places like Mount Falcon, Deer Creek Canyon, Mount Herman, Elk Meadow Open Space, etc., along with some nice high-altitude races like the Leadville Marathon, Mount Evans Ascent, and Jemez 50-miler in New Mexico. For 2012, I'm going to train more at 10,000+ feet and will make it a priority to do a few time-trial runs on Hope Pass. If I'm ever to break 20 hours at Leadville, I have to get my Twin Lakes outbound to Twin Lakes inbound time down to around 5:40. For this year's race, my time for that section, which has 12,000 feet of total elevation change, was about 6:07--pathetic. Getting in some solid trail work for the 2012 race will be easier than it was this year. Anne no longer works Saturday mornings, so I'll be able to get to the trails on Saturdays and Sundays and also once during the work week. Becoming more comfortable running down steep, rocky trails at high altitude is a huge priority.

Hiking
One final thought on training. I have got to improve my hiking! For 2012, in lieu of a second run in the same day, I may do a 30-45-minute fast walk with my trekking poles. We have some trails behind our house that might be perfect for this. I could also incorporate some hiking into my long runs on mountain trails.

Interview with Karl Meltzer

2011-09-02T14:32:00.000-06:00

Note to reader: I've long-wanted to feature interviews with high-profile ultrarunners on my blog. For this first interview, the choice of who to "talk" with was an easy one.

Karl Meltzer, also known as "Speedgoat," lives in Sandy, Utah and is probably the ultrarunner I admire the most. He has won a record 30 races of 100 miles and has 54 total wins, including wins at Hardrock (5 wins!), Wasatch Front (6 wins!), Bear (3 wins), San Diego (3 wins), Coyote Two Moon (2 wins), Bighorn (2 wins) and Massanutten (3 wins). He also holds the record for the most 100-mile wins in a single year (6 in 2006), earning him Ultrarunner of the Year. The 43-year-old has gone for speed records on both the Appalachian Trail and Pony Express Trail and is still going strong more than 15 years into his brilliant career. His sponsors include Red Bull, Hoka One One, Backcountry.com, Dry Max Socks, UltrAspire, 1st Endurance, Black Diamond and Ryders Eyewear.

Karl was my coach throughout my 2011 Leadville 100 training and coaches other athletes, as well. Following Karl's advice, I took 2 hours and 12 minutes off of my 2010 Leadville time--going from 24:47 and 92nd overall in 2010 down to 22:35 and 29th overall this year...all while running a little less mileage in training and amping up the quality. I still have a ways to go in achieving my goal of a sub-20 at Leadville, but it's fair to say 2011 was a major improvement and I owe a lot to Karl.

I hope you enjoy the interview!

WH: Karl, thanks for the taking some time to talk with me and share some insights with my readers. The reason I asked you to coach me for Leadville is that you have what I describe as "mojo." You have the mental game of a 100-miler down pat. My guess is that it's your mental edge and confidence that have led to those 30 victories at the 100-mile distance and propelled you forward during your grueling Appalachian Trail and Pony Express Trail adventures. Have you always had the mental game down and, if not, how did you develop it?

KM: To say I "developed" mojo is kinda funny. All my life, I've had the attitude that we never really know what's around the next corner, so why stress out about what "could happen," when we never really know? When I was younger, I may have stressed out a little bit before races, but I've learned over the years that it's just a waste of time thinking about it. Just go start and see what happens. Training-wise, it's easy to get out, so that part is not a big deal. The good mojo comes from just enjoying what I do, instead of feeling like I "have" to perform. I just run the races and see what happens at this point. The mental power has really improved after I ran a few 100s in a row, starting in about 2005 when I would stack a few together and see what would happen. Although this is not the way to run a PR, it's a great way to get strong mentally because I have no pressure. I would always say to myself, "It'll be over in 15 hours, so why bother worrying about it? I'll be sitting in my chair with a brew before I know it." Also, after the Appalachian Trail run in 2008, 100 miles became an easy distance to complete. Not easy to win, but easy to complete. The perspective on how far it is really changes after running 40-55 miles a day. Makes it easy.

WH: You've said before that you don't run the miles that some of the other elite guys do. But yet you've won a ton of big races over the years--from Hardrock, Bear and Wasatch to San Diego, Massanutten and others. What's an average week of training like when you're gunning for a big race like Hardrock or Wasatch?

KM: On typical weeks when I'm not recovering from something else, I run about 70 per week, then taper about a week and a half, really listening to how tired my body is. The taper week varies on distance and difficulty. One of the key things with my training is that EVERY run is in the mountains and very hilly. Usually up for an hour or more, then all down. Or 1500'-3000' climbs all the time. No treadmills, no real "structured" speedwork. The speed comes from practicing on technical trails on technique on how to go faster and how to deal with rocks. In the Wasatch Mountains it is very rocky, so technical running is everywhere. Get good at that, and run races that are technical and I do well. If it's too smooth, I can still do alright, but I thrive on terrain I run all the time, like Hardrock, Wasatch, and Massanutten. These are all super rocky, so they're good for me. I don't necessarily seek out competitive races like I should; I seek out races I know will be tough and that I'll enjoy. It makes no sense to me to do what others think I should do. I am me, and will run what I like to run....for I may die tomorrow. :-)

WH: The history of ultrarunning is littered with flash-in-the-pan stories--guys who exploded onto the scene and then disappeared after a few amazing races. Guys like you and Eric Clifton, who win for a long time, are rare. What's been the secret to your longevity?

KM: As you know I don't really run a ton of miles, which keeps my body happy in terms of injuries. When I feel something is wrong and can't figure it out on my own, I go to my doc and get a real diagnosis. I'm not a big fan of Internet diagnosis, because although the info is great, we still can't diagnose something without a doc's examination. I don't do educated guesses on injuries or conditions. Looking back at my running logs, over the past 15 years, my miles have increased super slowly, so my "build up" phase has been over years, not months, making me less susceptible to injury.

I think a lot of "flash in the pan" guys just find another thing to do and get sucked into a "career." I have always wanted running to be my way to make money to survive. I'm not a guy who cares much about becoming a millionaire. Ultrarunning will never pay all the bills by itself, no matter who you are (maybe Kilian). What I do is work to live, not live to work. Coaching has made my life a lot better than it was financially, but I'm still not gonna get rich. I don't care as long as I can survive. OK, I got a little off subject there.

WH: One of things I'm starting to think about with my ultra training is incorporating some fast walking into the mix--just a little, though. Anton Krupicka recently talked about this on his blog. Bottom line is that in an ultra most of us are going to hike a few sections, especially the big climbs, so it seems to make sense to me that fast walking should be part of training. Does your training include any hiking?

KM: Absolutely! I hike A LOT, and practice walking 4mph uphills that range in the 600'-700' per mile grade. I can fly uphill hiking fast. It keeps the heart rate a little lower and saves the energy level for later. No one runs every step (unless it's Rocky Raccoon), so training to hike fast is very important. It's not about speed, it's about perseverance and being stubborn for a long time to succeed at 100s. At big races, you'll see me walking early in some sections that are completely runnable, but I'll jog by you later cuz' you ran it all early. It happens a lot. Once in a while when it gets steep, hike fast and work on being efficient with the stride. It's hard to walk faster than 4mph and be comfortable, but practice it enough and you'll walk by some people when they are running.

WH: In your judgment and from your years of coaching and racing, what’s the #1 mistake ultrarunners make in their training and/or racing?

KM: When folks run their first 100 in particular, goals on time and how fast they plan to run it can sometimes be a bit lofty. Goal #1 should always be to finish the damn thing. :-) 100 miles is a lot tougher than 50. A lot of people don't understand that until the first try at 100. Some will do great, but it's always hard to tell just from training. It's so mental after mile 60. People go out too fast, but that's the obvious answer. Training-wise, I don't like to see folks go do a 10 hour run every weekend, then do real small, easy stuff all week because they are tired from the 10-hour effort. I would rather see runners be more consistent with miles, and throw in some faster running. Not necessarily in a circle, but more on the trails and terrain they will race on. I feel it's best to run courses that runners feel is their strength for their best success.

WH: Generally speaking, what’s your race nutrition strategy?

KM: A lot of gel, particularly EFS drink and some random gels, along with Red Bull, Nuun at aid stations (never carry it cuz it's messy), Saltstick electrolyte capsules, and chicken bouillon if I have crew. Also, some ibuprofen if needed, but never a lot or more than 400mg every 4 hours. Use the 100mg per hour rule. That's it, pretty simple. I haven't had a stomach issue since 2004 at Hardrock, and that was short-lived.

WH: This year (and really toward the end of last year with the North Face 50-miler in San Fran) we've seen Salomon Running field a team that has absolutely dominated in major US races and internationally, as well. Kilian Jornet of Spain won Western States. Julien Chorier of France won Hardrock. Ryan Sandes of South Africa won Leadville. And recently Kilian yet again won Mont Blanc, where we saw a number of high-profile DNFs from Americans. In each race, Team Salomon was there in full force for highly coordinated logistical, crew and pacing support--a level of organization we might expect to see in the Tour de France, not ultrarunning. Is the Salomon model the wave of the future in competitive ultrarunning? And how can US elites, who don't get such support, funding and logistical organization (yet), compete against the Salomon machine?

KM: Salomon simply hunted down the best mountain runners in Europe, made a team, put together a decent budget and spread the love. The fact that they beat all the Americans doesn't mean much really. At Western States, Kilian should have won; he is the best on the planet right now. The fact that he's Spanish makes no difference, only that he could get in WS easily the first time cuz' he's not from the US. Now he's set. At Hardrock, I was not healthy, Nick (Clark) was tired (from Western States), and Dakota (Jones) is a rookie. Joe (Grant) is also a rookie. Either way, Chorier didn't break my record, and even with the added two miles still would not have. So they didn't really come over here and break records; they just won and were focused on one thing. We Americans want more and more, just like the fat guy at McDonalds getting the supersize. Europeans want less at once, but a better result. Different culture. Why didn't Chorier run UTMB? They probably said he was tired. I wouldn't even think twice about running UTMB if I were Chorier; he should have been long recovered. It would have been interesting to see what he would have done at UTMB. Sandes' time at Leadville was an hour behind (Matt) Carpenter's (record setting time in 2005). An hour! Salomon certainly has made a statement, no doubt. But it doesn't necessarily mean their shoes are the best. :-)

Companies have to pay athletes enough money to be athletes. That's the bottom line. If an athlete gets paid enough to pay his mortgage, buy his food, and save a little more money, then said athlete can just train. We Americans all have jobs and careers, and some have families to provide for. We need to make money. I can't personally say if Kilian, Julien, Iker, Miguel and Ryan have regular jobs; maybe they do. You would have to ask them.

WH: Last question. You're the founder and race director of the Speedgoat 50K, considered the toughest 50K in the nation (it's on my to-do list). You're also coaching and running competitively and in recent years have gone for the speed records on the Appalachian Trail and Pony Express Trail (completing both). What do you see yourself doing in 10 years? And when can we expect a book :)?

KM: In 10 years, I hope to be playing more golf, working less, and maybe writing a book. Who knows? Right now I live for the moment and don't worry about what comes next. As long as I can survive today, I'm fine. I would also like to hike the AT with my wife when she turns 50. I also plan on returning to the AT in due time to try and break the record again, but I'm not sure when. It depends on funds, support, crap like that. In 10 years, I can guarantee I'll still be running. If I'm not, I'll be dead. I also hope to someday sell the Speedgoat 50K and make my millions. :-)

WH: I lied. One more question. For those interested in your coaching services, is http://www.karlmeltzer.com/ the way for folks to contact you?

KM: Yeah, http://www.karlmeltzer.com/ is for my coaching service.

WH: Thanks again Karl!

KM: My pleasure!

All rights reserved. No part of this interview may be reproduced or reprinted without the express written consent of Wyatt Hornsby.

Recovery, Inside Trail and the Get 'er Done Award

2011-08-31T08:32:00.003-06:00

First, the interesting stuff.

One of the things ultrarunning has lacked for so long is really good commentary on all that's going on in the sport. Ultrarunning Magazine is a wonderful resource for following race results, etc., but it really doesn't provide much hard-hitting analysis of what's happening in the sport, such as the current dominance of Team Salomon, which has pulled off huge wins in the biggest 100-milers in the world this year: Western States (Kilian Jornet), Hardrock 100 (Julien Chorier), Leadville 100 (Ryan Sandes), and most recently Mont Blanc (Kilian, once again). The domination from Team Salomon has been breath-taking and it's introduced a new model the sport's never seen--team-based racing kind of like what you'd see in professional cycling with domestiques.

Anyway, I don't want to get off track here. The point is that you can read about all of this and much more on a new website called Inside Trail. If you love ultrarunning and are looking for thoughtful but hard-hitting analysis, cool interviews with some of the sport's biggest stars, and wrap-ups of the premier races, then Inside Trail is required reading. Check it out now by clicking here. It's daily reading for me. Maybe for you, too?

Props to Tim and Matt for putting blood, sweat and tears into this labor of love, which, for ultrarunning junkies like me, is really good stuff.

***

Now for the sizzling-hot stuff. Regarding my last post on quitting, I'm thinking about creating the "Get 'er Done Award" for tough-ass "elite" runners who grind it out in 100s-gone-bad and really show passion and courage in the process. In other words, elite runners who refuse to take the easy way out and DNF when races get hard. If this award comes to fruition, I'm thinking Hal Koerner, the two-time champion of the Western States 100 who grinded out a nearly 40-hour time at Mont Blanc (which had to be tough for a guy who usually scorches courses), would be the first recipient. Hal is now one of my ultrarunning heroes. His Mont Blanc performance shows that he's about more than gunning for the win and then bailing when stuff goes bad. Good job, Hal! You picked up a lot of new fans last weekend!

Hal ripping off a 16:24 at the 2009 Western States 100.

Get 'er done.

***

Now for the boring, ho-hum stuff. My recovery from the Leadville 100 is going pretty well. Last week I was as tired as I've ever been in my entire life. By tired I mean barely able to stay awake at my desk tired. I honestly don't remember a whole lot about last week. Yes, it was that bad.

My legs are feeling pretty good. Last week I had the classic post-100 mile dull ache in my legs. My hips were a little sore, too. I didn't go on my first run until Thursday, and it was then that I discovered I have a little case of runner's knee in my right knee. I've had runner's knee before and I'm not too worried. The inflammation just needs to settle down and then I'll be good to go. I'm actually still running, but have backed off the mileage a bit (5-7 every morning) and am using ice and arnica to accelerate healing in my knee. I haven't done any long runs since Leadville and won't resume those until my knee is close to 100%. If I feel the need to go long, I'll get on my bike, like I did last Saturday, and ride 30 or 40 or more miles. This is just a game of patience. It's all textbook stuff.

I'm thinking about what I want to do for the rest of the year. Options include the Moab Marathon, a trail race, in November and/or the Las Vegas or California International (Sacarmento) marathons in early December. The next time I step foot on a road marathon course, it will be to once again try to lower my PR, which is 2:58. I simply cannot at this point in my Leadville recovery, while I'm nursing a sore knee, know whether or not I can put in what it takes to PR in early December (lots of track work, etc.). Which means the Moab Marathon and maybe a few other trail races look promising.

Actually, part of me wants to do the Bear 100 in September, but I have a huge scheduling conflict that weekend, which means Bear isn't possible. Probably for the better. But Bear is on my radar, as is Wasatch.

I'm also thinking about 2012. A spring marathon PR effort is definitely in the cards--maybe a return to to the Eisenhower Marathon in April. I'm also definitely returning to the Leadville 100 in August to once again gun for a sub-20-hour time. I'll also do the Leadville Trail Marathon (June 30 or July 7?), as always. It looks like the Jemez 50-mile course was pretty much destroyed by wildfires earlier this summer, which profoundly saddens me because it's such a beautiful area. That means a return to Jemez in 2012 may not happen at all, or, best-case scenario, the course will be different. So Jemez is doubtful for me. Which means I might enter the San Juan Solstice (6/23), said to be the toughest 50-miler in the nation, though many give that honor to Jemez. San Juan might be a little too close timing-wise to Leadville. We'll see.

The wildcard in all of this is whether or not I get into the Western States 100. I plan to enter the lottery and realize the odds are stacked against me. I think the chances of getting selected for the 2011 race were around 10%. If by some miracle I do get into Western States, my schedule will likely focus on three big races in 2012: Marathon PR in the spring, Western States in June, and Leadville in August.

It's all very fluid right now.

Quitting

2011-08-29T08:17:00.000-06:00

The closest I've ever come to DNF'ing (note: DNF stands for "did not finish") at a race was the 2010 Leadville Trail 100. I've already recounted what happened in the Mayqueen inbound tent last year, so I won't go into it again. Anyway, as I lay in the cot at Mayqueen sick as a dog, the thought of one day explaining to my son that I quit Leadville because I felt bad just didn't sit well, and so I got back on my feet and got 'er done.

To date, I've raced 32 marathons and ultramarathons, including six races of 100 or more miles, and I've finished every one of them. The 2010 Leadville 100 wasn't my only race gone bad. In 2008, I limped into the finish of the Mohican 100 with a severely blown-up knee and wicked GI distress. In 2009, I ran a 3:46 at the Lt. JC Stone 50K with a respiratory illness that, frankly, should have left me in urgent care or, at least, in bed.

That said, I'm sure one day I'll DNF in an ultra. Maybe I'll break a bone or sustain a concussion on a fall. There are some good reasons to DNF and many tough runners have had to call it quits because of very bad circumstances that left them unable to continue despite their toughness.

One bad reason to DNF, in my opinion, is when you know you're not going to win a race or achieve some lofty personal goal. A lot of the elites choose to DNF when they know they're not going to win, or get on the podium, so to save themselves for the next race. That's understandable, for sure, since ultras are so physically demanding. But it still doesn't sit well with me, and I question what kind of example it sets for others. For that matter, in the mind of the heavily sponsored athlete with the pressure of performance constantly on them, does example even matter?

But not every elite DNFs when things go bad. In 2004, Matt Carpenter walked the last 30 or 40 miles of the Leadville 100 after blowing up and was ridiculed. Guess what? He came back to Leadville the next year to set a record that will stand for years to come. What am I getting at? Maybe a bad race can actually be good for you in the long run. But you have to stay in the game; otherwise you won't grow as a runner. On the topic of elites and DNFs, there's some great commentary going on at Inside Trail.

At Leadville this year, about 45% of the field didn't finish. It was about the same for the 2010 race. I know there were lots of runners out there who gave it their all but missed a cutoff, forcing a DNF. A few of these runners, like the CEO of Lifetime Fitness (which owns the Leadville Race Series), still hung in there for their own finish. But I'm sure there were far more runners who just chose to call it a day because the race was too hard.

I'd like to put the following question out there for some healthy dialogue. Barring significant injury, of course, is it ever OK to DNF in a race?

Digging Deep at Leadville; 2011 Leadville 100 Race Report

2011-08-22T15:08:00.000-06:00

"Ken (Chlouber, Leadville 100 founder) had never run a marathon himself, but if some California hippie (Gordy Ainsleigh, Western States 100 founder) could go one hundred miles, how hard could it be? Besides, a normal race wouldn't cut it; if (the town of) Leadville was going to survive, it needed an event with serious holy-shit power, something to set it apart from all the identical, ho-hum, done-one-done-'em-all 26.2 milers out there. So instead of a marathon, Ken created a monster. To get a sense of what he came up with, try running the Boston Marathon two times in a row with a sock stuffed in your mouth and then hike to the top of Pikes Peak. Done? Great. Now do it all again, this time with your eyes closed. That's pretty much what the Leadville Trail 100 boils down to."

--Born to Run

Running 100 miles is really hard. Running 100 miles in the Colorado Rockies, with every step between elevations of 9,200 feet and 12,600 feet and with four mountain passes and 32,000 feet of combined elevation change sprinkled in, is just downright epic and beyond "really hard." The Leadville Trail 100 Mile Run takes every ounce of your energy and resolve and pushes you to the edge. If you are to finish the Leadville 100, you have to believe in the race's motto deep in your heart, with no reservations:

"You are better than you think you are, and you can do more than you think you can."

If you don't believe in those words and what they mean, you are never going to make it. If Hope Pass doesn't do you in, Powerline will break you in half. Believing in those words is your only way through the dark moments and your only ticket to the finish.

Anne and me at the pre-race meeting

I kept saying those words to myself when I was climbing Powerline with about 80 miles on my legs, and when I was digging deep in the last 10 miles, barely able to keep my eyes open and my legs functioning. I crossed in 22:35 and in 29th place overall. This was a marked improvement over last year's 24:47 and 92nd-place finish, but I'm still not satisfied. I believe in my heart I can still break 20 hours at Leadville...and I will!

First Half Goes as Planned

The first half of the race was mostly fantastic! I got to Mayqueen (13.5 miles) in 1:48, a 12-minute improvement over last year, and felt really good. For the first 7-8 miles, I was running with guys like Ryan Sandes (winner), Timmy Parr (previous LT100 winner), Duncan Callahan (previous two-time LT100 winner), Dylan Bowman, Neal Gorman (2010 Grand Slam winner), Michael Arnstein (Vermont 100 winner) and Jeff Browning. Finally, I asked myself, "Should I be up here with these fast guys so early in the race?" Realizing I had no business up front with these high-altitude studs, I backed off a bit and wound up running into Mayqueen with Brandon Fuller and another guy, but still clocked a very respectable 1:48.

Fish Hatchery (23.5 miles) came in 3:34, with some nice climbing up Hagerman Pass and, of course, the famous Powerline descent mixed in. As I entered Fish Hatchery, I was greeted by Anne with Noah on her shoulders. They ran after me as I made my way up the driveway and into the tent. Seeing them and my parents for the first time in the race was wonderful. This day would bring us all closer. I am so grateful for their support and send my heartfelt thanks.

Leaving Fish Hatchery outbound

The Half Pipe aid station (~29) came in 4:43, with a brief stop at Pipeline (a crew-only point). The big goal splits I had were for Twin Lakes (39.5 miles) and Winfield (50 miles) and I nailed them both. I got into Twin Lakes in 6:15, cruising pretty much the whole way and just feeling amazing. The trail and jeep road dropping into Twin Lakes, with spectacular views of the lakes, are just incredible. You can really fly on this stretch. From Twin Lakes, I got to Winfield in 9:15. Having crunched the numbers for a sub-20-hour finish, I knew that 9:15 into Winfield was critical.

Leaving Pipeline outbound

Wrong Shoes on Hope Pass
Unfortunately, I forgot to change into my Salomon Crossmax trail shoes after Twin Lakes outbound, when you cross the Arkansas River and climb and descend 12,600-foot Hope Pass. It's a 3,400-foot climb followed by a 2,600-foot drop into Winfield. So I was forced to run Hope Pass, which has some rocky, steep sections, in my Hoka One One Bondi B's. The Bondi's, while excellent shoes, offer very little (read: no) lateral support. As I was descending the mountain, my feet were shifting around and my toes were pressed against the front. I was in agony. And, of course, as almost any LT100 runner would attest, Winfield Road, which connects the Hope Pass trailhead with the turnaround aid station in Winfield (a ghost town), just sucks with all its dust and traffic. When I arrived in Winfield (mile 50), my crew went right to work on my feet and I got into my Salomon Crossmax trail shoes. I was in Winfield for about 9 minutes--a very long stop.

Llamas at the Hope Pass aid station

Descending Hope Pass.

With my pal Lance, an accomplished runner and mountain biker, pacing me (he also paced me in 2010), we climbed the very challenging backside of Hope Pass, not far behind Lynette Clemons, the eventual women's winner. From Winfield to the summit of Hope Pass, you're climbing 2,600 feet of steep trail with hundreds of runners coming down the mountain in the other direction. I had a few bad moments going up Hope and told Lance not to worry about me; once at the summit it would all be downhill into Twin lakes (60.5 miles). Unfortunately, the descent wasn't much better. My legs were really tired and non-responsive and I had a difficult time navigating a few rocky sections. This was probably due to the fact that I didn't train enough at 10,000+ feet this summer. But I never feared a DNF as I knew once I got back "down" to 9,200 feet (Twin Lakes), I would feel better.

When I arrived at Winfield my feet were really messed up.
Here's a photo of Jane helping me get some new shoes on.

Leaving Winfield new and improved...and with Lance by my side.

Sure enough, by the time we got into Twin Lakes, I was feeling much better. I was strong as we crossed the meadow, the river and the five or six "puddles," though the dark clouds forming above were indeed a concern. Unfortunately, my time into Twin Lakes was about 12:20 p.m., which meant a sub-20-hour finish was now doubtful. Simply put, my Hope Pass double-crossing time (about 6 hours flat) put me in a hole that would be tough to get out of. My goal all along had been a double-crossing of about 5:40. I didn't let it discourage me. I changed shirts and got into my Salomon XA Pros. My crew made me leave with my North Face rain jacket, which I tied around my waist. I didn't have a pacer for Twin Lakes to Pipeline, but that was OK.

Lance with his girlfriend, Debbie, at Twin Lakes.

Strong Leaving Twin Lakes
Leaving Twin Lakes, you have a pretty hefty, but gradual, climb and then get onto beautifully smooth, single-track trail under heavy tree cover with a gradual drop into the Half Pipe aid station. This was one of my better sections, though I had to make a pitstop about 3 miles out of Twin Lakes and got passed by two runners (who I was able to catch up with after my stop). I arrived at Half Pipe (~70 miles) in 14:34 feeling mentally upbeat and physically strong. Just a few more miles and I'd once again meet up with my crew at Pipeline (~mile 73) and also pick up Jane, an Ironman triathlete who would pace me to Mayqueen.

By the time I was closing in on Pipeline, it was about 7:15 and sunset was coming. I'd forgotten to take a precautionary headlamp at Twin Lakes and was hoping the daylight would hold until I got to the crew truck at Pipeline, which is a crew-access-only point (not an aid station). I was also hoping the dry weather would hold. At a few spots between Twin Lakes and Pipeline I felt some drops of rain and a few gusts that signaled an approaching storm, but a downpour never came, thank God. The night before, we'd gotten a horrendous thunderstorm that kept me up (more on that below), and as I was making my way to Pipeline I hoped and prayed for dry conditions as the temperature would surely drop with darkness, creating a nasty combination of cold and wet.

At last, Pipeline...where I got my headlamp, put on a light vest and my sleeves, and met up with Jane. Anne and Noah weren't there--she'd taken him back to the cabin for bed, and so my crew consisted of my mom and dad, who took care of all of my needs. The next segment would be a short one; from Pipeline to Fish Hatchery you're on dirt and paved roads that are mostly flat. It can be a grueling section for many, but I welcomed the change of scenery, even if it meant an annoying game of leapfrog with a really impressive female runner who I *think* finished fourth in the women's division. She wasn't concerned about me, though. Bearing down on her was a gal who was also a Hardrock 100 finisher. They were duking it out for the third woman spot. The last person you want to duke it out with is a Hardrock finisher; they're as tough as they come.

By the time Jane and I arrived at Fish Hatchery (mile 76.5), it was fairly dark and my mood was decent. The time was about 7:55. I got a second headlamp and refueled (with some awesome potato soup my mom made), and off Jane and I went with the Powerline climb looming. My mom was going to head back to the cabin to relieve Anne, who was watching Noah while he slept, and then Anne and Dad would be there at Mayqueen to help get me to the finish.

Powerline
Powerline...what else to say about it except it's really hard mentally. It was here about 17 years ago that Juan Herrara passed Ann Trason en route to his incredible win (as told in Born to Run). Last year I missed the turn into Powerline, adding an extra two miles to my race that mentally crushed me. This year I nailed the turn, which still wasn't marked quite the way it should have been, and we got right to work on the ~3-mile Powerline climb, which comes at a time in the race when you're just wasted. This is when you have to tell yourself you can do it. Bad thoughts swirled through my head, and when I saw the 20-miles-to-go sign I about lost it. Here I am trekking up this steep bitch of a climb, in the pitch-black dark, when I get a reminder that I have 20 more miles to go. Talk about a slap in the face. Jane heard me utter all kinds of negative words and did her best to keep me positive, even as we were running low on water and my Perpetuem had long-ago started to taste pretty awful. She'd run Powerline only a few weeks before and remembered all the false summits, and so she was able to coach me up the climb.

After Powerline, you descend Hagerman Pass and then enter a ~2-mile section of fairly technical single-track trail that never freaking ends. It was here that we caught up with Oz Pearlman and his pacer. I hate this section of the course so I wasn't in the greatest of moods. The best that could be said of me was that I was quiet. Really quiet. Actually pretty introspective. Oz, a really good runner from New York with a sub-20 at the 2010 Western States 100 on his resume, was fairly talkative and upbeat. I really admired his spirit.

Nausea at Mayqueen
Nausea set in as we approached the Mayqueen aid station (mile 86.5). Last year at Mayqueen I started puking and wound up in a cot for 40 minutes with a serious case of the chills--while several dozen runners passed through. With my stomach churning as we got near Mayqueen, I felt like it was deva-ju all over again, as they say. We entered Mayqueen at around 18:45, or 10:45 at night. I sat down in a chair while my crew refueled my bottles and attended to my needs. My dad stood in front of me, encouraging me to battle through the final 13.5 miles. I was so nauseous that I told Dad to move or else he might get ralphed on. So he moved to the side a bit and I began drinking this incredibly salty broth that about did me in. The watermelon at Mayqueen was far more enjoyable. Luckily, I didn't puke (yet). Lance and I then headed out of Mayqueen, with the finish being our next stop unless I needed to take a break at the Tabor Boat Ramp (93), where Anne and Dad would be waiting for me.

Fighting to Stay Awake
From Mayqueen to the finish, I mostly walked and fought hard to stay awake despite Lance's fantastic motivational techniques and friendly needling. I've never had such a difficult time staying awake late in a 100. I think the storms on Friday night, which literally shook our cabin and kept me up until past midnight, did me in. I got maybe three hours of sleep despite the fact that I was in bed by 8:30. The storms were that nasty, and I admit they freaked me out because I kept wondering what the trails would look like the next day and what I'd do if it stormed while I was out there. By the time I really fell asleep, my alarm clock went off at 2:50. Unlike many 100s, Leadville starts at 4:00 a.m., not the usual 5:00 a.m.

Things got a little nasty at Tabor Boat Ramp. I was in desperate need of caffeine and asked Anne to fetch me some Coca Cola from the truck. As she ran off, I leaned against the gate and literally fell asleep. Somehow I woke myself up and we left with me sipping on the Coke. Within seconds, it all came back up when I started barfing and dry-heeving. All kinds of stuff came up--from watermelon and Coke to gel, etc. It was a nasty mess, and after a sip of water there I was again dry-heeving as I walked down the trail along Turquoise Lake. Lance took the Coke from me and I was glad to give it up regardless of how much I needed carffeine. Yeah, even though Turquoise Lake is amazingly beautiful, this section of the race sucks. The trail is just technical enough to really slow you down when you've just run over 87 miles at 10,000 feet.

From Tabor Board Ramp on, the story was simple: I fought hard and dug deep to stay awake and keep moving forward. I wanted desperately to lay down on the side of the trail and, later, the side of the road, but with temperatures now in the 30s, that was just a really bad idea. Lance and I were both very cold.

The Finish
At last, the finish line at 6th and Harrison was in sight, but I was so tired that very little joy came over me until I literally crossed the red carpet and broke the tape. About an eighth of a mile before the finish, Jane joined Lance and me and we ran to the finish together. Dad and Anne were there cheering me on. After crossing, I walked up to a man I thought was my dad but couldn't figure out why he wasn't hugging me. In my foggy state, I looked closely at him and realized he wasn't my dad. I also couldn't find Anne. Finally, there they appeared and we all embraced. Dad walked me over the medical tent for my final weigh-in.

I forgot to hit my watch as I crossed but someone told me my time was 22 hours and 35 minutes--an improvement of 2 hours and 12 minutes over the 2010 race. The next morning I learned of my 29th-place finish--an improvement of 63 places over 2010.

Another Leadville 100 in the books!

Bottom line: This is a really hard race. When we lived in Cleveland, any run was good training for my 100s (Burning River, Mohican, North Coast). When you're training for the Leadville 100, the runs that really matter are the ones on mountain trails at high altitude, with monster climbs and descents. It's not enough to put in mega mileage around the 'burb, even if you live at 6,100 feet like we do in tame Parker, Colorado, which lacks anything resembling a hardcore trail. As I learned in May after the Jemez 50 miler, you have to train in the mountains to perform well in the mountains. Mega mileage isn't going to mask sub-par mountain trail fitness. With a full-time job, family and house that is 45 minutes from the mountains, mountain training isn't easy for me schedule-wise, but I did my best (got to the mountains usually twice a week) and am proud of my finish. I will once again gun for a time under 20 hours next year and will once again make it a point to get to the mountains as much as possible.

You are better than you think you are, and you can do more than you think you can!

Lessons learned to come!

Leadville 100 Thoughts

2011-08-16T08:33:00.000-06:00

The big race is now four days away. My neck, which I somehow strained last week, is much better but still not quite 100%. What I thought was a cold is probably allergies, which is kind of a relief (update: It's a cold!). The caravan leaves for Leadville in a few days and I'll have about 48 hours to make the transition from 6,100 feet to 10,000+ feet. There is a chance I may go up on Wednesday for some extra time at altitude.

It's hard to say where I am as far as fitness. At this stage in the game, it's easy to start second-guessing how you trained, etc. I've done enough 100s to know that there's nothing one can, or should, do the week of the event except chill out and get the final preparations done. Back to my fitness. My total miles for this Leadville 100 training cycle are the fewest I've ever put in for a 100. I've averaged about 5 miles less per week than I did in 2009 for the Mohican 100, when I think my fitness was pretty darn good. In case you're interested, I've averaged 76 miles and 12-13 hours per week for the past 18 weeks this year, getting ready for Leadville.

Other measures I look at are total runs per week and average mileage per run. Last year for Leadville my per-run average was 10.4 miles, which I blame for my foot injury that had me sidelined until January. This year my per-run average is 9.4 miles, which is nearly identical to my per-run average for the 2009 Mohican 100 (which I won, by the way). Also, this year I averaged 8.4 runs per week; in 2009 for Mohican I averaged 8.9 runs.

Another factor I can't overlook is the quality I've put in. My quality isn't as much as many other runners but, for a guy who has a busy full-time job, busy wife and young son at home, I'm pretty proud of what I've done. I got in some good miles at places like Mount Falcon, Mount Herman, Bergen Peak and Deer Creek Canyon. Most of my trail runs have been between 7,000-8,000 feet. Limited time has made it next to impossible to get way up there, though I did manage a new PR at the Leadville Marathon on 7/2 and did the Mount Evans Ascent, too. Day in and day out (read: Monday-Friday), I'm running at between 6,100-6,300 feet. Through it all, I've maintained a commitment to tempo running, yoga stretches and core strengthening.

One of the big changes I've made this year is lengthening my taper. I started cutting mileage 4 weeks out, though I kept my hours up 4 weeks out by incorporating cross-training. Looking at training in terms of hours and not mileage is a change I'm still dealing with. Being a native East Coaster, it's hard to look beyond just the miles and see value in time on your feet, but I'm getting there.

At this stage, numbers are kind of meaningless. In 100s, it's what you do in the last 40 miles that makes the difference. My plan is to run my own race, stay focused on the task at hand while the elite guys and gals take off and burn up the course, and try to be super-strong in the final 40 miles. I'm not concerned about placement, but, yes, I would love a time under 20 hours if that's even remotely possible for a slightly above-average Joe like myself.

Get 'er done.

Movie Review: Into the Wild

2011-08-15T08:37:00.000-06:00

Last night I watched the film, "Into the Wild." Released in 2007, "Into the Wild" was directed and written by Sean Penn and adapted from the critically acclaimed book by Jon Krakauer. The acting, screenplay, and cinematography are excellent. The story is compelling and deeply touching.

McCandless sitting in front of the now-famous Bus No. 142.

"Into the Wild" tells the tragic story of Christopher Johnson McCandless, played by Emile Hirsch. After graduating from Emory University, McCandless (February 12, 1968 – August 1992) sold off his possessions and ultimately became a wanderer, winding up in the Alaskan backcountry where he met an untimely death after nearly four months to himself. Calling himself "Alex Supertramp," he had entered the backcountry with little food and scant equipment, content with "living off the land." He chronicled his adventure in a journal and left a camera with several undeveloped pictures (some of which are in this blog post). His remains, weighing approximately 67 pounds, were found in an abandoned bus near Lake Wentitika Denali National Park and Preserve by some hunters. He had found the bus and made a shelter of it.

When he died, McCandless was known by no one except his family (who he had effectively cut off) and the few who he had crossed paths with during his trek. Today, he's viewed by many as a hero and modern-day Thoreau and his life story has been told in a best-selling book and major motion picture. (Only Chris, unlike Thoreau, doesn't seem to have been self-indulgent.)

There are many theories about McCandless. I'm only beginning to understand his story and the details of his life and death. Some say he was "crazy" or, at best, arrogant, misguided and just plain stupid. Some say he had a death wish and sought his own demise when he entered the unforgiving Alaskan backcountry. And yet others claim he was just an idealistic young man full of passion who was willing to take the great leap few of us would ever dare. Krakauer's book, Penn's film and other accounts have their own variations of what exactly happened. The net effect is that we're left with a story riddled with fill-in-the-blanks, but yet enthralling enough to capture our imaginations and force us to take a good, hard look at what it means to exist in today's world.

The last picture of Chris McCandless before his death. He's holding a
message that says, "I HAVE HAD A HAPPY LIFE AND THANK
THE LORD. GOODBYE AND MAY GOD BLESS ALL!"

McCandless' story really touches my heart for a variety of reasons. First, from what I've read about him, he seems to have been a genuinely good person. Unlike some, I do not believe he was "crazy." He believed deeply in truth and had faith and his drive and passion were incredibly strong. He found happiness in what he did. Indeed, his last message to the world before dying was, "I HAVE HAD A HAPPY LIFE AND THANK THE LORD. GOODBYE AND MAY GOD BLESS ALL!" Second, I understand his love of the outdoors. While I would never enter the backcountry without a compass, map and other essentials, as was the case with McCandless, I certainly admire his courageous passion for rugged adventure. Third, my heart breaks for his parents and family who only wanted the best for Chris. As a father, I want so badly for my son to live out his dreams, but there can sometimes be a fine line between pursuing your dreams and living recklessly. McCandless crossed this line and never lived to tell about it. His mom and dad live in anguish--their son effectively disappeared for a long time, was never heard from again and, little more than a skeleton, was found dead in a bus in the boonies of Alaska. Finally, there is something deep inside me that is so disenchanted with this world and just wants to disappear for a few months and live in the Colorado high country with my family.

McCandless was a history and anthropology major at Emory. I, too, majored in history, as well as political science. It's clear he, like Thoreau, was idealistic and disenchanted with the world. My suspicion is that, sometime while at Emory with law school looming, he took a look at the world and didn't like what he saw. Or maybe he had rejected the world much sooner than that and during the Emory years was just going through the motions. He couldn't bear the thought of being a working stiff, caught in the rat race and traffic jams so many of us are stuck now in. He knew he couldn't live in that world, and so he escaped. He burned his money (literally) and ditched all of his worldly possessions and hit the road. His dream was Alaska, and, by God, he was chasing that dream.

Few among us haven't been guided by idealism at one point in our lives. In college and graduate school, I saw the world through the lens of John Locke, Socrates and Lincoln. There were definitive moral lines that easily distinguished morality from license and defined the way forward. I saw the world not as it was, but as it should be, and I believed that truth was all I needed. I wanted not to be a high-priced lawyer, but rather a small-liberal arts college history professor who taught, researched and wrote for the love of knowledge and in pursuit of truth. I collected books, because I thirsted for knowledge even if it came from the dusty pages of a seemingly irrelevant, long-forgotten work.

And then one day the realities of life set in. I had a mortgage to pay, a future to plan, a job to worry about, an employer to whom I was accountable. It was the slow-boil effect. I landed in the real world still an idealistic young man. But, just as water can be boiled on low, life slowly, gradually distracted me from idealism to the point that living had become a daily grind. Before I knew it, hours I had spent at the library were now spent on the interstate commuting to and from work. Books about Lincoln or Socrates were now books about corporate success. Dollars I had spent on books were now spent at Jos. A. Bank on suits and ties. I look at my wife and our son and they're all I need to be happy. And yet existence today is rigged so that we spend more time in the grind of work than with those who matter most in our life.

McCandless, I believe, saw the grind in his future. He saw a world that would eventually consume his life and he rebelled against it. While most of us dream but never do, McCandless illegally rafted the Colorado River, traveled by hopping trains, hiked beautiful trails, touched the lives of virtually everyone he met and set off for Alaska to live his dream. Along the way, he held down a few jobs--one as a grain worker and the other as a burger flipper.

What exactly happened before his death we may never know. It appears McCandless reached the point where he was ready to leave, but was trapped by a raging river that he crossed only a few months earlier when it was still iced over. Unaware that the river was crossable only 1/4 of a mile upstream, McCandless decided to bide his time and live off the land a bit more, remaining stationed in Bus No. 42. Only he made the mistake of accidentally poisoning himself, rendering himself too weak to hike out or seek help beyond an SOS message on the bus where he stayed...and died.

We are left with our own vision and perception of McCandless--a story that speaks to the human condition and the calamity of modern-day life. Some day he was crazy. Others day he was idealistic and a hopeless dreamer. Labels and judgments abound. Me? I say he was Christopher Johnson McCandless, a man unlike any other today.

Leadville Taper / 8/1-8/7

2011-08-09T08:11:00.000-06:00

The taper for the Leadville 100 is on. The week ending August 7th was my first taper week. I ran just north of 70 miles and for about 9 hours and took Monday completely off. I did no trail runs and did zero in the mountains--maybe a mistake? Instead, I chose to stay close to home and hit the dirt roads in the Parker hills. On Friday I had a great tempo run and felt fast, strong and light on my feet.

Total miles for the week: 70.2
Total time running and cycling: 9 hours, 15 minutes
Total vertical: ~7,000 feet
Total runs: 7
Average mileage per run: 10
Yoga stretches, core strengthening and push-ups

Total miles for the year: 2213.61

This week I'm planning about 50 miles and 7-8 hours of running, including an outing to Mount Falcon of about 1.5 hours in duration--probably on Saturday. It will be nice to hit the trails and get in some nice vertical one last time before the big race the following Saturday.

You know, in 100s it's really difficult to know how things are going to go. Even in the marathon it's sometimes hard to predict how you're going to fare despite how hard you trained. Cramping, stomach issues, dead legs and other ailments can get you when you least expect it. The chaos factor goes up dramatically when you're running 100 miles, especially at 10,000+ feet in the Colorado high country. Sometimes we ultrarunners forget how hard it is to cover 100 miles. The task at the Leadville 100 is insanely hard and requires a highly conditioned body and mind.

From here on out, my focus is on staying healthy, resting well, getting my gear in order and hydrating. Anne and I learned a bug is making its way through our son's school. Just the news I wanted to hear! I guess I'm going to be washing my hands a ton for the next 11 days.

I've always liked this clip from Rocky III.

Get 'er done!

Training Week 7/25-7/31

2011-08-01T08:40:00.000-06:00

The week ending July 31 was unlike any "final" week of 100-mile training I've ever had. Ordinarily I would have cranked out monster miles in one final push for optimal fitness going into my big 100-miler (a misguided approach). Instead, I decided to give my legs a bit of rest by incorporating some cross-training in advance of an intense weekend of trail running in the mountains.

Monday - Cycled 8 miles. Super easy and very fun. No running.

Tuesday - Ran 10.3 miles easy.

Wednesday - Ran 9.7 miles easy and then later in the day cycled 8.25 miles.

Thursday - Nice tempo run in the Parker hills. 6 miles at tempo pace, 10.85 miles total. Last two miles of the 6-mile tempo were my fastest (6:23 and 6:20). Again, this run was in the hills.

Friday - Ran 9.8 miles easy.

Saturday - Headed to Boulder, where I summitted South Boulder Peak and Bear Peak. Total run was 3 hours. 3,900 feet of vertical.

Sunday - Headed to Mountain Falcon for 16 miles on the trails. 3,000 feet of vertical. Later that day I ran 3 miles easy just to loosen up the legs. Total running time for the day was 3 hours, 6 minutes.

Total miles for the week: Running: 71.5; Cycling: 16.25
Total time running and cycling: 12 hours, 17 minutes
Total vertical: 11,000 feet
Total runs: 7
Average mileage per run: 10.2
Yoga stretches, core strengthening and push-ups

Total miles for the year: 2143.41

I've achieved a first--for the first time ever, I've training for a 100-miler without running a single 100-mile week. Back in April, I did have at least one 7-day stretch of 100+ miles, but there have been zero calendar weeks of 100+ miles. I have hit 90+ a few times, though. We're just going to have to wait and see whether this revised approach to training is the right one for me. I really believe 100-mile weeks at elevation are far harder on the body than at sea level.

Here are my monthly running mileage totals for the year:

July - 370.5 (1 race - Leadville Trail Marathon)
June - 344.5 (1 race - Mount Evans Ascent)
May - 327.3 (1 race - Jemez Mountain 50-Mile)
April - 275.4 (2 races - Eisenhower Marathon and Cheyenne Mountain 50K)
March - 321.4
February - 298.8
January - 207.8 (coming back from foot injury)

Total 2011 race mileage to date: 148.9 (Cheyenne 50K was actually 32 miles)

Pretty consistent, if you ask me. I also like the build-up in mileage and the fact that my best race of the year so far was my most recent race--the Leadville Trail Marathon (13th overall). Reading between the lines, in June and July I hit the trails and mountains hard, getting in some serious quality and building my climbing muscles. The numbers tell only part of the story.

So the taper is now on. My goal this week is about 10-11 hours of training with some cycling mixed on. No runs over 2 hours and no hard efforts in the mountains. This is most welcome. I can't tell you how hard it's been spending a huge chunk of Saturday and Sunday away from my family. After Leadville, I need to think long and hard about whether I want to do this again in 2012. At some point, time away from family comes at a cost.

***

Also over the weekend, I bought some new Hoka One One Bondi B's. This is my second pair of Bondis. My first pair are a little short and consequently not good for runs over 10 miles. My new pair are a half-sizer larger than what I'd normally wear and should be able to accommodate my feet at Leadville. In case they don't, I'll have several pairs of shoes on hand.

I like Hoka One One Bondis, which are road shoes, because they're very soft and super comfortable. I also like the Hoka One One Mafates, which are trail shoes, but unfortunately they don't accommodate my orthotics. The Mafates have rubber banding around them that simply make fitting my orthotics in them impossible. Besides, since Leadville is a pretty runnable course, the Bondis should work well for me.

***

I've been thinking a lot about my goals for the Leadville 100. This will be my sixth race of 100 miles or more and my second Leadville. As with any race of this distance, and especially a race like Leadville, where I was humbled last year, my #1 goal is to finish. The next goal is to once again get the big El Plato Grande buckle for a run under 25 hours. My third goal is rather ambitious: a time under 20 hours. To run a sub-20 at Leadville, I need to reach the Winfield aid station (50 miles/turnaround) in about 9 hours. Breaking 20 hours at Leadville is incredibly difficult. Not many runners can hold that kind of pace over the course of 100 miles between 9,200 and 12,600 feet with a total of four mountain passes to navigate.

The danger of Leadville is that you never know when the altitude is going to bite you. It happens fast and, when it does, it hurts you badly. Many runners get through Leadville without altitude-related problems, and yet others get squashed under the fast-dropping hammer. You have to respect the course, the elements and the environment in which you're running 100 miles.

Ever since the Jemez 50-mile race in May, my perspective on climbs has changed dramatically. The steepness of the Jemez climbs is such that Hope Pass just doesn't look that scary. I very much respect Hope Pass and think it's a difficult trek for sure, but if you've done Jemez you know what I'm talking about. The climbs, descents and technical terrain at Jemez are off the charts. You won't find this at Leadville except for one steep section after entering Hope Pass from the backside. With climbing, I've found that a good attitude and experience are key. I have developed both since last year's race.

***

Leadville...inch by inch....

Get 'er done.

The Taper is On! (Well Sort of)

2011-07-25T08:39:00.000-06:00

“The first question which you will ask and which I must try to answer is this, ‘What is the use of climbing Mount Everest?’ and my answer must at once be, ‘It is no use.’ There is not the slightest prospect of any gain whatsoever. Oh, we may learn a little about the behavior of the human body at high altitudes, and possibly medical men may turn our observation to some account for the purposes of aviation. But otherwise nothing will come of it. We shall not bring back a single bit of gold or silver, not a gem, nor any coal or iron. We shall not find a single foot of earth that can be planted with crops to raise food. It’s no use. So, if you cannot understand that there is something in man which responds to the challenge of this mountain and goes out to meet it, that the struggle is the struggle of life itself upward and forever upward, then you won’t see why we go. What we get from this adventure is just sheer joy. And joy is, after all, the end of life. We do not live to eat and make money. We eat and make money to be able to enjoy life. That is what life means and what life is for.”

--Sir George Mallory, also known as Mr. Mount Everest (quoted in 1922).

***

Before I talk about my training for the week, I want to shine the spotlight on my good friend, Ted Friedman, from Cleveland. Ted is running in his second 100-miler (Burning River) this coming weekend and he's once again raising lots of money for The Gathering Place, a cancer support community. Ted lost his dad to cancer 11 years ago and, like many, believes deeply in the good work of The Gathering Place, a non-profit organization that is dedicated to helping people touched by cancer. Last year, Ted raised $10,000 for The Gathering Place through his 100 Miles for Life initiative. Most of us have in some way been touched by cancer. My sister-in-law is a cancer survivor and we lost my grandfather to melanoma many years ago. You can support The Gathering Place through Ted's run by going to his website. Also, click here to read a great interview Ted did with the Cleveland Plain Dealer. Ted and Tami, if you're reading this, put Anne and me down for a donation!

L-R: Ted, me and Kenny at the 2008 Mohican 100.

***

Another solid week of Leadville 100 training in the books! Totals for week:

Total miles for the week: 90
Total time running: 12 hours, 30 minutes
Total vertical: 7,000 feet
Total runs: 9
Average mileage per run: 10 (a little on the high side)
Yoga stretches, core strengthening and push-ups

Total miles for the year: 2072.91

On Saturday morning I got up and, for some reason, dreaded the thought of driving 45 minutes to run trails in the "smaller" mountains. I wanted to run, but I really wanted to spend time with my family on Saturday, not a combined 5 hours in the car and on the trail. So, I gave myself a "break" and ran 20 miles in the Parker hills. Let me tell you; it was not an easy run. For one thing, the Parker hills are just that--hilly. It was also a bit on the warm side. I was feeling the heat in the last 5 miles. Total climb for this run was 1,200 feet and it was all between 6,100-6,400 feet.

On Sunday, I woke up "recharged" and headed to Apex Open Space in Golden for 17 miles. After a little bit of a wild goose chase with my GPS, I found Heritage Square shopping center, where I parked and then proceeded up the rather rocky Apex Trail. This was my first time at Apex Open Space, so it was all new to me. I really liked the Enchanted Forest Trail and the Sluicebox loop. When I got to the top of the Apex Trail, I ran a few relaxing miles on Lookout Mountain and checked out the Buffalo Bill grave. Then I headed back down. Total climb for this run was 2,600 feet and topped out at about 7,600 feet.

Right now I'm a little tired, which is what you'd expect at this stage of a 100-mile training program. The good news is that I'm not "too" tired. Overall, my energy is pretty good--otherwise I wouldn't have been able to do runs of 20 and 17 miles, respectively, over the weekend.

***

My nutritional plan for the Leadville 100 is pretty much finalized. My primary fuel is going to be Hammer Perpetuem. I'm going for a few "test" runs to work out the kinks with Perpeturm and make double sure it's going to work for me. If I experience any issues at Leadville with Perpetuem, I'll have Gatorade on hand. Gatorade, while not the first choice for many serious endurance athletes, just tastes really good to me. I'll also have Hammer gels and Endurolytes on hand. Soup will be a major source of fuel and electrolytes late in the race. Of course, I'm going to try to eat "real" food as much as I can, but that's not always easy at 10,000+ feet.

***

My plan this week is to get to 12-14 hours of training. This will include about 75 miles of running along with some cycling and maybe, if time permits, swimming. I think it's a good idea to start the process of allowing my legs to heal and strengthen from all this training. A slight reduction in mileage together with some cross-training may just deliver what I need. So, call it a taper if you will. My "real" taper begins in earnest next week.

***

"Dreams," by Van Halen (listen)

World turns black and white
Pictures in an empty room
Your love starts fallin down
Better change your tune
Reach for the golden ring
Reach for the sky
Baby just spread your wings

We'll get higher and higher straight up we'll climb
We'll get higher and higher leave it all behind

Run, run, run, away
Like a train runnin off the track
The truth gets left behind
And falls between the cracks
Standing on broken dreams
But never losing sight
Spread your wings

So baby dry your eyes, save all the tears you've cried
Ohh that's what dreams are made of
Oh baby we belong in a world that must be strong
Ohh that's what dreams are made of

Higher and higher who knows what we'll find
And in the end on dreams we will depend
Cause that's what love is made of

***

Get 'er done!

Oprah May Have Saved My Life

2011-07-20T08:35:00.000-06:00

Here I am with my then-boss, the late
Indiana Governor Frank O'Bannon. I was about
220 lbs. when this photo was taken in 2002.

The year was 1999 and Anne and I lived in Raleigh, North Carolina. I was fresh out of graduate school and working as a branch manager for a document-delivery company in Research Triangle Park--a truly God-awful gig. I remember the day in question. I saw my doctor for a routine physical exam. She checked my blood pressure, pulled some blood, had me stand on the scale and asked me a bunch of questions. I was about 215-220 pounds back then. When the time came for the doctor to tell me about my blood results, little did I realize what I was about to hear.

"Your iron is a bit high--we need to get that down. It's probably from too much red meat. I'd also like to see you lose some weight to get your back in better shape and reduce the discomfort you're living with. Since you mentioned your concern about your weight, here's some information on healthy eating and ways you can help prevent diabetes, heart disease, back pain and other conditions."

Here I am with some of our friends back in Indiana. Can you find me in this photo? I'm the guy in the back row on the far left, holding the beer bottle. I was easily 220 lbs. then.

Well, that's the Reader's Digest version of what she told me.

Like many Americans, I did nothing to heed my doctor's advice.

Fast forward about 4 years to 2003. By then Anne and I lived in Lafayette, Indiana, where she was working toward her small animal medicine residency at Purdue University and I was in politics (another God-awful gig). To put it mildly, we were making a modest living at the time. One night after dinner with some friends Anne suffered a terrible migraine headache that landed us in the ER of our local hospital in the wee hours of the night. When we entered the ER, she was incoherent. The doctor scanned her head to confirm the diagnosis and put her on an IV, which helped her feel better. I had to make a bunch of decisions on her behalf. She was referred to a neurologist for follow-up care. Though we were insured, the medical bills mounted. We paid all of the bills and sacrificed in the process. That seems like a lifetime ago.

50+ pounds lighter and a heck of a lot happier.
I had just won a 100-miler.

A few months later, Anne was at home--she was off-clinics at the time--and watching an episode of "The Oprah Winfrey Show." I wasn't there, but the show centered around healthy eating and weight-loss. Oprah had a guest who espoused whole grains and warned of simple sugars. By this time we had made some tweaks to our diet to remove some migraine trigger foods, such as chocolate. But our cupboards and fridge were still full of fattening, sugar-laced foods--some of the very foods Oprah and her guests were warning us not to eat. Things like white rice, white potatoes, white pasta, white bread, sweet tea, and other sugary concoctions. Our freezer was lined with ground beef, pork chops, etc. All of it and more made up the Hornsby kitchen.

When I got home from work that night, Anne dropped the hammer on me. At the time I was easily north of 220 pounds and loving the KFC all-you-can-eat buffet. I was frustrated, too. By that time I was unhappy with my weight and had started running again. I could pretty easily run 4-5 miles and jogged a few times a week, but the weight was still there. Though still quite thin, Anne wasn't happy at all with her weight and was still thinking about her migraine attack. Changes had to be made, she demanded. No more simple sugars! We're going to eat brown rice, whole wheat pasta and whole grain bread. No more brownies and cookies. No more sweet tea! No more weekly pizza binges! (Note: Pizza is STILL our weak spot.) And the red meat needs moderation!

And so began a new life for us. For me, that was 53 pounds and 31 marathons and ultramarathons ago. For Anne, I'm not sure how many pounds ago it was, but today she looks better than ever. Vastly improved health, along with a little inspiration from a friend, Steve, and my father-in-law, Doug, an accomplished marathon walker, allowed me to achieve a dream I'd long had. In October of 2004, I traveled to Columbus, Ohio with Doug and finished the Columbus Marathon in 3:22. I'd wanted to run a marathon since I was 17. It was a dream come true and a new trajectory for my life. By this time I'd joined my first running club and quickly the running community became something of a second family to me.

I look back on those unhealthy years and I can't believe it. At age 25, I was having trouble getting out of my car due to lower-back pain. I wore size 38 pants and a size 46 suit (now size 33 pants and a 40/42 suit). I used to have to wear wide-width shoes. Now I wear regular-width shoes (when you're overweight your feet swell). I really believe that episode of Oprah was the tipping point for us. As soon as we made the changes, the weight came off. When we made more changes, more weight came off. Today, if I pick up two 25-pound dumbbells, it hits me that I was carrying all of that and more at one time in my life. It's no wonder my lower back hurt so badly.

I think I sometimes get really caught up in the next race and my training and let my ego rule my attitude. It's said you should never forget where you came from. I think I often forget what this blog is really about. I started it in 2007 as a guy who had just run his first 100-miler and was so full of love for this sport and the way of life that I wanted to share it with others.

Why am I saying all of this? Yesterday I got another e-mail from an inspired reader looking for a healthier life and a better way. Then I looked through some of this site's "followers" and discovered some incredible stories on their own blogs. Following me are not only fellow ultra runners, but also people who are fighting their weight, making breakthroughs in their personal health, enduring setbacks and wresting with temptation. They're fighting the good fight every day. I know many runners who at one time battled a weight problem or smoked or even faced a frightening diagnosis. One day, for whatever reason, they'd had enough, found an old pair of athletic shoes in their garage and gone for a little run. The rest is history. Many runners have that story to tell.

If you're reading this and unhappy about your health and want to do something about, check your garage or the back of your closet for that old pair of running shoes. Give 'em a go!

The journey toward better health is a difficult one with bumps in the road and a few diversions. The key for all of us is to stay on course and quickly find your way back when you get lost. Don't be hard on yourself; have faith in yourself. Keep at it. Never give up. Always search for better ways. Above all else....

Get 'er done.

Training Week 7/11-7/17 / Loving Muscle Milk!

2011-07-18T08:34:00.000-06:00

This was only a decent week of training. For the week, I got to 80.5 miles and 11 hours, 17 minutes of running. I would have liked to get to 90 miles and about 13-14 hours but we had plans over the weekend that cut a bit into my available time.

Highlights/lowlights from the week included:

Fairly good tempo run on Tuesday morning. 9.85 miles total; 5.5 miles at tempo pace (about 6:27 pace).
New PR at Mount Falcon on Friday evening. I got to Walker's Dream 2.5 minutes faster than my previous PR, and I didn't walk a single step. You're looking at 1800 feet of vertical and rocky trail from the parking lot to Walker's Dream--not an easy climb. This was the second time in a row running to Walker's Dream without walking a step. Progress!
Not-so-great 14.25-mile run at Deer Creek Canyon on Saturday morning. The heat was a bit much and my heart just wasn't into this run. Why? Anne was gone on Saturday morning and I got a babysitter for Noah. I couldn't help but feel guilty leaving Noah with a babysitter while I went on a training run. So I cut the run short and went home to be with my little boy. It was the right thing to do.

Totals for week:

Total miles for the week: 80.5
Total time running: 11 hours, 17 minutes
Total vertical: 7,000 feet
Total runs: 10
Average mileage per run: 8.05 (perfect)
Yoga stretches and core strengthening

Total miles for the year: 1982.91

The 2011 odometer is gonna hit 2,000 miles this week!

When you look at the numbers, my mileage during this Leadville 100 cycle is a bit down from previous 100-mile training cycles. For one thing, I've yet to log a 100-mile week this year. I've had at least one seven-day stretch with 100 miles but, technically speaking, no 100-mile weeks. I'm not sure what to conclude from this reduction in mileage--I guess we'll see what comes of it on August 20!

I do think it's possible I've gone into most of my 100s over-trained. I've talked to a lot of folks who have done quite well at the Leadville 100 running less mileage than I do. I'm willing to make this Leadville 100 an experiment to see if a little less mileage and more quality in the mountains equal better performance. My hunch is that quality (read: lots of training on the trails and in the mountains) is the central component of a successful Leadville 100 training program.

***

My goal this week is to try to get to 15 hours (about 100 miles) if time allows. For me, the challenge of running upwards of 15 hours in a week isn't really physical; it's about time! Family responsibilities and my job keep me quite busy and it's hard finding 15 hours to train. But it's possible! And so this week I'll be gunning for maximum mileage and some nice quality in the mountains. I've also begun push-ups to strengthen my arms. I haven't done much upper-body conditioning in the last few months. I may also try to fit in a bike ride of two. Right now my emphasis is on hours, not mile. That's not easy for a native East Coaster to say. Back East, it's all about miles!

***

I've recently become a fan of Muscle Milk. I'd never tried it until the Leadville Marathon a few weeks ago. The folks at CytoSport were at the finish providing free product. Well, I tried the banana creme flavor and loved it! It's freaking delicious and full of protein for a good, healthy recovery. My main recovery beverage continues to be Hammer Recoverite, but it's nice to break up the monotony now and then with a little Muscle Milk. If anyone from Muscle Milk is reading this endorsement, I'm glad to become one of your sponsored athletes!

If you haven't yet tried Muscle Milk, get yourself some now!

Do You Have Leadville 100 Jitters?

2011-07-15T08:25:00.000-06:00

I can't help but notice from my analytics that a lot of people are coming to this blog for Leadville 100 information.

This time last year I was nervous as could be about the Leadville 100. So nervous that I trained to the point of breakdown and showed up on race morning with a destroyed foot. This year, my outlook is totally different. I've put way more emphasis on trail and mountain running, run more for time than mileage (I'm getting in about 80-95 miles/11-15 hours a week) and incorporated a variety of practices (e.g., running as much on soft surfaces) to keep my 38-year-old body feeling as fresh as possible. Yoga stretches are now part of my training and I've gotten to the point that my ankles and calves are dramatically more flexible than last year. I also have new muscles in my shins! But most important of all, I'm at peace with my training and know what to expect from "The Race Across the Sky."

If there's one bit of advice I could give, it's to stay calm and loose now and through race day.

The next bit of advice I'd give is to start tapering no later than July 31. You can ruin your race by over-training in the 3-4 weeks leading to the big event. Your longest run should be no later than this coming weekend. Late July and certainly August before the race are not the times for super long training runs.

If you're new to Leadville and nervous about what's coming, I've posted a bunch of tips and information here.

Stay loose and relaxed...and get 'er done!

Nutrition and High-Altitude Racing: My Plan for the Leadville 100

2011-07-13T08:15:00.000-06:00

I'm hard at work planning for my nutritional needs at the Leadville Trail 100. Going into last year's race, my nutritional plan was really no different than what I'd done in previous 100s--"real food," along with bananas, gels, sports drink, soup and, of course, Coke. When I won the Mohican 100 in 2009, bananas, gels, Ramen and caffeinated beverages such as Red Bull and Coke were my fuel for the last 60 miles and I got through without any stomach ailments. It was the same at the USA 24-Hour National Championship in 2009.

But those were sea level events. At the time, we lived in Ohio. When I lined up for the Leadville 100 last August, we'd lived in Colorado for only four months. And while I knew high-altitude racing was super hard, never did I realize that eating at 10,000+ feet could be, well, challenging, to say the least.

Last year, basically nothing looked good at the aid stations except a few oranges here and there and maybe some soup. By the time I got to the Mayqueen tent at mile 86.5, I was pale, nauseous and on the verge of vomiting, which I did. This, in turn, degenerated into serious chills and about 45 minutes in a cot with blankets wrapped around me from head to toe and medical personnel checking my vitals. I was in bad shape. Finally, after eating a little, my strength returned and I was able to finish the race.

The whole experience has forced me to carefully craft a nutrition plan for this year's Leadville that hopefully will fuel me from start to finish without any issues.

First off, it's really hard to eat while running at 10,000+ feet. At that altitude, your body is in overdrive and burning calories takes a lot of energy and oxygen. Blood is diverted to critical organs, which can leave the stomach in not so good shape (which begs the question of whether it's even a good idea to run at high altitutde...). So the most important thing for me, I think, is for my fuel to be readily absorbed. I'm looking at a variety of endurance drinks along with gels and other fuel sources. I probably should have done this months ago. Anyway, here's what one highly accomplished endurance athlete and Leadville top-10 finisher advised:

You need to front load your nutrition and aim for ~75-100g of CHO per hour in the first 2-3 hours while your GI tract is still functioning. Once you start to really build fatigue then blood is shunted away from less important organs to most important organs like your brain, heart, lungs, kidneys. After ~3:00 you need to try and avoid fat for sure and also (I believe) protein particularly at high altitude where fat and protein require up to 20% more oxygen to metabolize. Gravitate towards liquids calories (not gels) with a mix of long chain (maltodextrin) and short chain (sucrose) glycogen. The maltodextrin and sucrose work very well together in a ~3:1 ration which promotes gastric emptying much better than anything out there. I used Carbo-Pro which is pure maltodextrin and mixed in powdered Gatorade. Or Ultra Fuel makes a pre mixed sports drink that works very well too. Fructose and sucrose are both good.

In the next few days, I'm probably going to test Carbo-Pro. I like the sounds of this product since I can mix it with a sports drink such as Gatorade or even with water. I may also try Ultra Fuel. While I like Perpetuem, it does contain fat, which requires precious energy and oxygen to break down, so I'm hesitant to use it at Leadville. Later in the race, chicken broth and noodles will provide critical energy, too.

If you have any ideas on nutrition for high-altitude racing, put them out there!

Training Week 7/4-7/10

2011-07-11T08:13:00.000-06:00

Another solid week of training is in the books as I bounced back pretty well from the Leadville Trail Marathon on 7/2. For the week, I logged 88.2 miles and ran for just shy of 13 hours. I also got in the requisite 10,000 feet of vertical, including three quality outings to the trails:

On Monday, I went to Bluffs Regional Park in Highlands Ranch. I'd never been to the Bluffs, but it had been on my list for a while. The Bluffs doesn't have much elevation--just 6,300 feet--but does have some nice rolling hills and one pretty decent climb out of the parking lot if you head "left." The views of the city from a few spots are quite impressive. I covered 11 miles in about 1:30. It was hot!

On Saturday, I got to Elk Meadow Open Space in Evergreen, where I ran to the top of 9,700-foot Bergen Peak. This was a 3-hour run. The starting elevation was about 7,900 feet and, for the day, I got in 2,600 feet of climbing. I felt pretty solid for the first hour and a half as I climbed the rocky switchbacks leading to the peak, but then started feeling downright awful on the descent and as I made my way through the meadow and back to my car. The culprit was obvious--I was very tired. Earlier in the week we'd had some problems with Noah sleeping and now it had caught up with me. I've come to realize that being tired temporarily lowers your VO2 max.

On Sunday, after getting a good night's sleep, I headed to Deer Creek Canyon for a 3-hour run. Deer Creek Canyon is one of my favorite places to run. It doesn't bring much elevation (about 7,400 feet), but it does bring some nice, long climbs, beautiful single-track trails along ridges, and a few technical switch-backs, too. It's a great training ground for just about any mountain race. Throughout my run I felt fantastic, mentally and physically. I nailed the climbs pretty well and was running strong on the flats and downs. This run was a total 180 from the previous day's outing at Elk Meadow Open Space.

All other days (Tuesday, Wednesday, Thursday and Friday) I ran in the Parker hills. Not much to tell, really.

Total miles for the week: 88.2
Total time running: 12 hours, 50 minutes
Total vertical: 10,000 feet
Total runs: 9
Average mileage per run: 9.8 (perfect)
Yoga stretches and core strengthening

Mileage for the year: 1902.4

I am now averaging 70 miles per week. Usually I hit 2,000 miles by the third week in June, but not this year. The slow start due to my foot injury might mean I hit only about 3,600 miles this year. Dumb goals like how many miles are run in a year are just that--dumb. I used to put a lot of stock in getting to 4,000 in the year, but what does it really mean? Nothing! What matters are your race results and health!

My goal for this week is 80-85 miles and about 11-12 hours. We have some major plans this coming weekend that might cut into my running a bit. I want to nail some nice quality this week and am planning two mountain outings.

The following week (7/18-7/24), my mileage/time output will likely spike and then the week after that (7/25-7/31)--which would be four weeks before the 100--I'll gradually cut back. The taper will begin in earnest three weeks out. Sometime this month I have got to get to Leadville for a timed Hope Pass double-crossing.

***

With the Leadville 100 now 6 weeks away, I feel really good about the current state of my training and fitness. But, most of all, I feel great about my attitude and outlook. I feel no pressure and am looking forward to the "fun" of Leadville. Success in 100s has a lot to do with your training, but it has even more to do with your mindset--both of which go hand-in-hand. When we moved to Colorado, I got sidetracked and started focusing too much on mileage and not enough on what goes into a successful 100-mile race, especially one in the mountains--confidence and lots of quality trail running that builds mental toughness. I came to put too much pressure on myself. I've developed a level of confidence and--dare I say?--inner peace that will allow me to go to Leadville feeling good about how I've trained and what I've done to prepare. That wasn't the case last year even as I'd put in tons of miles. This year, my miles are down slightly, but the quality is way up. I feel healthy and sharp right now and am ready to have some fun at the "Race Across the Sky."

***

On Friday and Saturday, I watched the Hardrock 100 webcast with great interest. Results are posted here. Frenchman Julien Chorier crossed first with a time of 25:17. I'm pretty sure nasty snowpack lingering from the ferocious winter of 2010-2011 was a big factor at this year's Hardrock. The race brings 69,000 feet of total elevation change with an average elevation of 11,000 feet. My friend, that is downright crazy. No other race can compare with that--not Western States or Leadville. Only Wasatch comes close. You're running in the mighty San Juan Mountains in southern Colorado. There couldn't be a more glorious (or ridiculously challenging) place to hold the toughest mountain race in the world. With Europeans capturing this year's Western States and Hardrock titles, one has to wonder if an invasion is under way.

Get 'er done!

Leadville Trail Marathon Race Report

2011-07-04T14:37:00.000-06:00

A lot has happened since I posted this race report after last year's Leadville Trail Marathon. In the past year, I've fought and (hopefully) overcome a devastating foot injury. My confidence has been shattered as my results have gotten worse and worse. At one point, right after the Jemez Mountain 50-Mile in May, my attitude was so bad that I threw around the idea of giving up on ultramarathoning altogether...and just becoming a fitness runner.

But I never gave up.

On Saturday, at the Leadville Trail Marathon, I went into the race saying to myself, "It's just a marathon! No pressure. Have fun and get 'er done" (and going into the Leadville 100, I'm going to tell myself the very same thing: "It's just a 100 miles. No pressure. Have fun and get 'er done!" In 100s, being a headcase equals DNF.)

Well, I believe I experienced something of a personal breakthrough, finishing 13th overall with a 4:39:29 out of 350 finishers (results here). For me, this is a personal breakthrough on at least two levels. First, on numbers alone, my 2011 LT Marathon time was far better than last year's result (13th this year, 28th last year; 4:39 this year, 4:55 last year). All along, I've just wanted to see improvement and got that on Saturday. Second, I just felt better physically and mentally. Going up 13,185-foot Mosquito Pass, I felt confident. I got to the top of Mosquito, which is the half-way point, 10 minutes faster (2:24 first-half split) than last year. Last year, this climb was a death march for me.

Then on the long, rocky, treacherous descent down Mosquito, my personal anthem (WARNING: EXPLICIT LYRICS!) came on, and I started feeling really in the moment. I was very pleased with how I descended Mosquito. My mood was positive and I felt into this race.

Still, I knew I'd probably experience a tough stretch somewhere, and it turns out my bad patch would be around miles 21-22, which are around 12,000 feet and come after a series of nasty climbs. I was suffering from the heat (it was around 70 degrees and super-sunny by then) and really feeling the elevation. This entire race is between 10,200 feet and 13,185 feet, so you're really up there. At around mile 21.5, a guy passed me as I struggled with dizziness, faintness and mild dehydration. The last aid station was just up the hill, so I wasn't too worried. Once there, I rehydrated with water and Coke and then started the long descent into town on a trail that could be described as quite rocky. My legs weren't too responsive on the descent, but they were nonetheless moving. Another guy passed me here!

I wasn't too hard on myself as I got passed again because I knew this was still going to be a Leadville Marathon PR by at least 10 minutes, and I also knew the elevation had gotten to me a bit. I'll admit, too, that I might have gone out a bit fast, as well, and was now paying for it (but not too badly). Plus, just six days earlier I'd wrapped up a 95-mile week, so it's not like I was super fresh here.

By the time I hit 6th Street with the finish in sight, I was running 7:00 pace and feeling pretty good. I was closing the gap between me and the three guys in front of me. I think if we had a few more miles in this race, I might have been able to close the gap entirely.

I felt very positive when I crossed in 4:39, besting my time last year by 16 minutes. I didn't know my exact standing, but I figured I was top 15.

I'm really pleased with my Leadville Marathon result. This is a race for fast guys and gals and, for me, coming off a 95-mile week and a very light taper, to have finished 13th feels very good. I'm a guy training for 100 miles in the mountains--steady and strong. I'm not training for a fast 26.2 miles in the mountains, so to have cracked the top 15 at the LT Marathon is a confidence-booster.

Stats for this race:

5,470 feet of climb
5,470 feet of descent
Just shy of 11,000 feet of total elevation change
All between 10,200 feet and 13,185 feet
In the first 6 miles alone, you climb over 2,100 feet! Then you drop the same around in the last 6 miles!

I have said it before and I still believe it: This race is harder than Pikes Peak for a few reasons:

At Pikes, you climb the first half, gaining a whopping 7,000+ feet--very hard indeed!
But at Pikes, once you're at the top (having suffered terribly the last 2,000 vertical feet), you can cruise back down with basically no ascents in your way. Not so at the Leadville Marathon! The Leadville course beats the tar out of you both ways!
At Pikes, the base elevation is just shy of 7,000 feet and the max is 14,115 feet. At Leadville, you're running between 10,200-13,185 the whole time.

I'd be interested to hear what some Pikes veterans think. Maybe I'm dead-wrong on this assertion.

With the Leadville 100 now 7 weeks away, and four more big weeks of training before taper time, I think it's critical that I try to set things up so I'm peaking on race-day. I'm definitely in better shape now than I was a month ago. The emphasis I'm placing on getting to the mountains and trails 2-3 times a week is paying off. I feel stronger on the climbs and am progressively feeling more confident on the descents.

The plan this week is not to force myself back into high mileage after the marathon and just see what I can do. If I can get in 90 miles, great. If my body needs rest, that's OK, too. I'm just going to let it all come to me. The only thing I can say for certain is that I'm planning to get to the mountains/trails three times this week. I sure wish I could go down to Hardrock this weekend to pace someone, but family commitments won't allow it. Definitely next year!
Get 'er done!

On Track for Leadville / Training Week 6/20-6/26

2011-06-27T08:18:00.000-06:00

First off, congratulations to Kilian Jornet on his impressive win at the Western States 100 this past weekend. Kilian hails from Spain and is an incredibly talented, hard-working mountain runner. I don't think he quite has the raw speed of another freakishly talented mountain runner, Matt Carpenter (or does he?), but it'll be interesting to see what Kilian does in the coming years on the mountain running circuit. His resume already includes wins at both Western States and Mont Blanc, as well as a number of records, so it's not like he has anything else to prove! But I do wonder if Kilian could give Matt's Leadville 100 record a run for its money. And what about Kyle Skaggs' seemingly immortal 2008 Hardrock 100 record (only person to ever break 24 hours on that course)?

Check out the video below of Andy Jones-Wilkins before Western States. Notice how relaxed Andy is (he's holding a beer!). That's saying a lot because Andy seems to really live for finishing top 10 at Western--which he pretty much does every year.

Seeing Andy in this interview, and then considering how he did at Western States (9th overall with a 16:39--a new PR for him), really makes me better-understand the importance of being relaxed and loose before a huge race. I think Nick Clark, who finished 3rd overall only a few minutes behind Kilian, really looked loose in his pre-race interview, too. I watched all the other interviews and it's no surprise that the looser you seemed to be, the better you did. A few folks looked really tight and tense. For me, the takeaway is this: Stay loose and relaxed! When we arrive in Leadville a few days before the big race, I think I'll kill a few beers and just relax, laugh and enjoy the beauty of it all!

Major props to the folks at IRunFar.com for doing such an awesome job of covering Western States!

By the way, my plan for 2012 is absolutely to enter the Western States 100 lottery. If I get in, I'll be at Squaw Valley this time next year! The deadline for entering the lottery is this October, and, yes, I know my odds aren't good. I'll keep applying until I get in.

***

My training for the Leadville 100 is on track and I'm really happy with my fitness and how I'm feeling overall. I'm noticing a bit more climbing power in my legs--just a gradual change at this point. For the week ending June 26, I covered 95 miles and ran for 13 hours and 11 minutes with some sweet quality mixed in.

Monday, 6/20 - Easy
AM: 7.1 miles easy on the trails around my house.

Tuesday, 6/21 - Hills
AM: Hill repeats; 10.01 miles in Parker.
PM: 3.25 miles on the treadmill.
Total miles for day: 13.26

Wednesday, 6/22 - Easy
AM: 7 miles easy on the trails around my house. Had an early morning meeting so this was all I could do.
PM: 3 miles easy on the treadmill.
Total miles for day: 10

Thursday, 6/23 - Tempo / mountains
AM: Tempo run. 9.5 miles total, 5 miles at tempo pace (about 6:20). Legs a little tired.
PM: 7 miles at Mount Falcon. 1797 feet of ascent, 1624 feet of descent (took a different way back to my car). Ran up to Walker's Dream and then back down. Legs quite tired on the descent.
Total miles for day: 16.5

Friday, 6/24 - Easy
AM: 8.35 miles easy in the Parker hills. Legs super tired from Thursday's hard workouts so I decided this was it for the day.

Saturday, 6/25 - Long
AM: 15.5 miles easy in the Parker hills. Legs much better.
PM: 3 miles easy on the treadmills.
Total miles for day: 18.5

Sunday, 6/26 - Long / mountains
AM: 17.65 miles and 3 hours flat at Mount Falcon. Gained 3333 feet and dropped 3312 feet. Got up to 7900 feet. Ran from my car to Walker's Dream, gaining 1900 feet over 5 miles, without walking a step--major progress. Then went on to the Mount Falcon summit. Felt very good the whole way but started to feel the heat in the last hour.
PM: 3.35 miles easy on the treadmill.
Total miles for day: 21

Totals for week:

Total miles for the week: 94.71 miles
Total time running: 13 hours, 11 minutes
Total vertical: 9,000 feet
Total runs: 12 (7.89 miles per run--perfect!)
Yoga stretches and core strengthening

Total miles for the year: 1,746.11

***

This Saturday, July 2 is the Leadville Trail Marathon. I'd be lying if I didn't say I want to do well. Last year I finished with a 4:55 and 28th overall and even managed to take a wrong turn and add about a half-mile onto my race. This year I'd like to run a 4:30 or better. I've been training pretty hard and will not have really tapered (just a mini-taper), so we'll see if my legs are ready for a 4:30 at Leadville this Saturday. The course is basically all between 10,000-13,200 feet, turning around at the top of Mosquito Pass. With the possible exception of the Pikes Peak Marathon, there probably isn't a harder trail marathon out there. It's a doozey, and I've heard the snow is really starting to clear in Leadville so I would imagine the trail conditions will be good.

With Saturday's trail marathon on the radar, my goal this week is 70-75 miles. I'm going to cut the mileage going into Saturday and then run fairly aggressively in the race. Whatever Sunday brings is OK with me. Last year I felt pretty good the next day.

***

I bought some Hoka One One Bondi B running shoes. I'll be doing a full review in a few weeks, after I've had some time to really assess the shoes. For now, here are some initial impressions:

Flexibility: Decent
Weight: Very good (even though they "look" clunky)
Cushioning: Excellent--probably the softest shoes I've ever worn
Stability: Very good
Sizing: Not great at all. They seem to run small and only after a few runs did I realize that my left shoe is smaller than the right. Not good! And it's too late to return them!
Price: Horrible--$170! Kids are starving to death in Africa and I dropped almost two bills on a pair of freaking shoes.

If you have $170 to spend and need a soft ride for your aging body, get yourself some Bondi B's and see for yourself how plush and light these bad boys are. But, if you do, consider upsizing. The Bondis, from what I've been told, handle very well on the trail. If I really like them, I'll upsize a bit and have them on my feet for the Leadville 100.

***

I always like to assess where things are at the year's midpoint. When I consider where I was at the beginning of the year (barely able to run due to a serious case of plantar fasciitis) and where I am now (clicking off 95 miles a week), I feel really good. I'm not very happy with my race results so far this year, but at least I'm running and enjoying my surroundings. Yes, my perspective has changed. My life is too busy and my work schedule too demanding to view running as anything but a joy. My biggest struggle right now is not letting training get too in the way of family time. Sometimes on my long runs, like Sunday's run at Mount Falcon, I start to really miss Noah and Anne. The important thing, I think, is to just enjoy it all, stay loose and not take running too seriously. As the saying goes, "Running is way too important to take too seriously." Or something like that.

Get 'er done!

Mount Evans Ascent Race Report

2011-06-18T16:06:00.000-06:00

2:41:40 and 41st out of 355 finishers (results here). Top 12 percent, meaning 88% of the field finished behind me. According to my Garmin, my total climb was about 3,501 feet and--get this--my total descent was 231 feet--all on road traveling to the top of the mighty 14,265-foot Mount Evans, nearly three miles in the sky. For comparison, the winning time was around 1:50. The conditions this year (more on that below) probably cost people 10-20 minutes at least.

The views and scenery... Uh, they were spectacular. Huge drop-offs from the road's shoulder...hundreds of feet down. More than half the race was above tree line. If you've never been above treeline, it's hard to describe...barren, exposed, windy, sometimes eery, incredible views, cold, very thin air.

Yes, these were very difficult conditions today. When the race started we had a rain/snow combination going. Lovely. In some areas with significant exposure, the winds gusted at 30-50+ miles per hour. In a few spots the wind almost took my legs out from under me. I'm not kidding when I say that. In other spots, with the wind coming right down on me, I felt like I was running in place. The few areas where the wind was at my back were wonderful--I felt like I was literally being pushed up the mountain. All of this made it very difficult for me to get and stay in a groove. But I wasn't alone in suffering through the fierce headwinds--the hundreds of other runners on the course endured the harsh gusts, too.

By the time I got to 13,000 feet I was really cold and wanting to finish this race, taking one switchback at a time. The wind chill toward the top was probably in the teens. Lots of cars were coming and going in both directions, requiring attention and care.

I finished, collected my summit bag, quickly checked out the views and then hopped in the van to get a ride back down to Echo Lake. My fingers were numb and purple. They're OK now. I asked a bunch of Mount Evans veterans what they thought of this year's conditions and they all agreed that the weather today was ferocious.

Having run 13.5 hours and just shy of 94 miles last week and not really tapering for Evans this week, I think it's entirely plausible that my legs were a little flat. With Leadville on the horizon, I just think tapering for a 14.4-mile race is a mistake. I'm not even really going to taper for the Leadville Marathon on 7/2. But throughout Evans my legs never felt sore or beat-up, and I never felt depleted. From a pure endurance standpoint, the race didn't trash me at all. What got to me was the wind and high altitude.

My splits for the Mount Evans Ascent aren't very impressive and they reveal that I had a tough time with the elevation.

Note that the above says "2:47." I thought I pressed the "stop" button on my Garmin when I finished, but I guess my fingers were so cold that I didn't. So my watch ran for ~6 additional minutes while I got my bag and regrouped.

The Mount Evans Ascent has shown me that no matter how hard I train or how fit I may be, it's going to take time for me to truly be able to race at altitude. There's something a lot of these Colorado mountain runners have that I don't *yet* have--and I think it has something to do with being accustomed to high altitude and the acquired physiological capacity to run well at elevation. So today really showed me that I need to continue to be patient, keep training hard and with focus and let it all come to me. I am confident that eventually I'll make a breakthrough and achieve the kind of success I used to experience once again.

I've said this before and I'll say it again: In races out East, you can more or less let it rip, with experience playing a role. At high altitude, yes, you need to be shape, but you have to have a lot of experience. Without that experience, most everyone, including the supremely fit, will suffer at nearly 3 miles in the sky. Experience comes with time. And so I'll remain patient and just enjoy running because it is, after all, a gift.

***

After the race I enjoyed a fantastic lunch and good times with Lucho (4th overall with a 2:00), George Z. (top masters and 8th with a 2:15), Adam F. (top grand masters and 11th overall with a 2:19) and a few others. It was great to hang out with these guys and hear their race reports and war stories. Hats off to them for great performances on the day!

***

Grades for the Mount Evans Ascent:

Organization: A
Course: A
Volunteers: A
Aid station fare: A (though I've never been a fan of Heed)
Post-race fare: A
Transportation of runners: A
Overall experience: A
Weather: D (no one's fault but Mother Nature's!)

This is a first-class race with a long history. Put it on your calendar for 2012!

Mount Evans Ascent Thoughts

2011-06-17T08:23:00.000-06:00

All of a sudden the Mount Evans Ascent, which is tomorrow (6/18), is occupying my thoughts. When I signed up for Evans a few months ago, my thinking was, "Well, this is a famous race and it's an opportunity to check Evans off of my 14'ers list, so why the hell not? Plus, it'll be a good training run for Leadville!"

Well, I'm now wondering what I can do at Evans tomorrow--which may not be much for all I know since it's between 10,600 feet and 14,265 feet. One of the reasons I'm wondering what I can do at Evans is that I've always been, at heart, a road guy. I love trails but, when you get down to it, my best performances--from 5K to 24 hours--have been on the road (marathon notwithstanding...).

All of that said, the fact of the matter is that I'm still pretty inexperienced at high altitude, and I've never stepped foot on Evans, so my expectations for tomorrow's "sky race" are quite conservative. In my mind, I'd like to do the 14.3-mile race in under 2:20, which would be respectable but not blazing fast. In looking at the elevation profile (linked to the right), here are some basics:

Gains 3,665 feet in 14.3 miles, which comes to an average gain of 256 feet every mile.
256 feet per mile may not sound too bad, but when you consider that the entire race is between 10,600 feet and 14,265 feet and that the difficulty becomes exponentially greater especially above 13,000 feet, we have a major challenge on our hands.

So where did I get my 2:20 goal? Here goes:

Miles 1-4

Gains about 1,400 feet. Mile 4 marks 12,000 feet. I think on this section you can run somewhat aggressively, but not too aggressively because you don't want to set yourself up for oxygen debt.

8:00 minutes/mile=32 minutes. Note: This might be too fast.

Miles 5-8

Gains about 1,000 feet, but you're now over 12,000 feet so you're going to be feeling it. Mile 8 marks 13,000 feet.

9:00 minutes/mile=36 minutes

Total running time: 68 minutes

Miles 8-12

You're now over 13,000 feet so you're going to be feeling it in a big way, especially if the wind is kicking up. Up here, regardless of how fit you may be, the air is so thin that you might be light-headed, sick to your stomach, fighting apathy and about 50% there mentally. You're in slow motion. Your body is putting out tons of effort, but you're going slow! The good news is that this stretch doesn't have a huge amount of elevation gain--maybe 500 feet. It also includes a few descents where you can let gravity do some of the work.

10:30 minutes/mile=42 minutes

Total running time: 110 minutes

Miles 12-14.3

This final section will be a grind! You're now running between 13,500 feet and 14,265 feet with the good possibility of high winds and dicey weather. You have 2.3 miles to go and this section brings about 730 feet of climb way up in the air where oxygen is quite thin! Lots of switchbacks up here, too, which can be mentally draining.

13:00 minutes/mile=~30 minutes

Project finished time: 2 hours, 20 minutes

In theory, this seems reasonable to me. But when you're that high, theory doesn't count for much; you have to find a way to put one foot in front of the other and keep going. The key isn't to push the pace; it's to run on feel, listen to my body and be disciplined because the last thing I want is to go into oxygen debt.

Yeah, this isn't your average road race! This is the Mount Evans Ascent!

We'll see what happens!

Wishing Anton Krupicka All the Best

2011-06-16T08:39:00.000-06:00

Anton (right) at the 2010 Western States 100
with winner Geoff Roes. Anton and Geoff battled it
out until the very end.

A few days ago I read some sad news on Anton Krupicka's blog. On the heels of a difficult few months in which Anton has battled some nagging injuries following his strong Rocky Raccoon 100-Mile performance in February, he had a bad fall and sustained a potentially serious leg injury. True to his character, Anton's taking the injury in stride and showing a great attitude, though as a super-elite ultrarunner he's obviously got to be quite down in the dumps.

As many know, even at such a young age Anton is something of an iconic figure in ultrarunning lore. He's a legendary mountain runner with an equally legendary work ethic and passion, often logging 150-200+ miles per week. He loves the mountains and finds inspiration in Colorado's mighty peaks, starting with those in his own backyard in beautiful Boulder. When you look at Anton, you see a free spirit with long hair, no shirt, no GPS, no iPod and no elaborate hydration system to speak of. You see a guy who runs for the love of it. In Anton, you see the very essence of the ultrarunner and mountain runner. You also see someone who lives the way we all wish, deep down, we could live.

I wanted to write this blog because Anton has inspired me for many years. When we lived in Ohio and I dreamed of running the Rocky Mountains, a big part of that inspiration came from Anton's blog. I would read his captivating, descriptive accounts of training runs, such as a 50-mile training run in Leadville, or of his daily jaunts up and back down Green Mountain in Boulder, and dream of one day running the Rockies. I'm not alone--Anton has thousands of fans, and I'm proud to be among them.

Last year at the Leadville 100 I briefly spoke with Anton. Like so many of our sport's superstars, he's an approachable, likeable and humble person. With a resume full of huge achievements, including two Leadville 100 wins, he has every reason to be arrogant, but he's not. Far from it. He knows who he is and where he's from (Nebraska, if it's of any interest to you).

Here's to wishing one of the sport's all time greats, Anton Krupicka, a speedy recovery and return to the trails.

Training week 6/6-6/12

2011-06-13T08:09:00.000-06:00

Another solid week in the books:

Monday, 6/6 - EASY
AM: 5 miles easy. Had just gotten home from Atlanta and grabbed these miles on the treadmill while Noah napped.

Tuesday, 6/7 - MOUNTAINS
AM: 15 miles on Mount Herman Road in Monument, Colorado. This was kind of a frustrating run because I couldn't find the trailhead to the summit (~9,300 feet). And so I just ran the road and made the best of the situation. Fortunately, I got in 2,100 feet of vertical and 2,100 feet of smooth descent. I ran the downs pretty hard. High point was 8,800 feet.

Wednesday, 6/8 - EASY
AM: 9.75 miles easy in the Parker hills on mostly dirt roads
PM: 3.25 miles easy on the treadmill
Total miles: 13.0

Thursday, 6/9 - TEMPO RUN
AM: 5 miles at tempo pace, 10.31 miles total, in the Parker hills. After a 1-mile warm-up, I kicked it into high gear. Splits for my tempo miles were 6:17, 6:17, 6:19, 6:22, and 6:28. The next 3.3 miles were at easy/cooldown pace. That last tempo split (6:28) sticks out in a not-so-good way. By then my legs were tired and so I cut it short. My goal was 6 miles at tempo pace.
PM: 3.25 miles easy
Total miles: 13.56

Friday, 6/10 - MOUNTAINS
AM: 7 miles easy in the Parker hills
PM: 7.2 miles in Roxborough State Park. I didn't have tons of time so what I did was run up to Carpenter's Peak (elevation 7,200 feet) and then back down. Total vertical gain was just 1,220 feet, but it was nice to get on the trails and get in some moderate climb and trail work. Even at 7,200 feet, the views from Carpenter Peak are impressive.
Total miles: 14.2

Saturday, 6/11 - MEDIUM LONG RUN
AM: 12 miles easy in the Parker hills. A stiff head wind from the south/southwest made for a crappy experience. I was exhausted when I returned home, having battled the gusts in the last 4 miles.
PM: 4.1 miles on the treadmill
Total miles: 16.1

Sunday, 6/12 - MOUNTAINS
AM: 16.5 miles/3+ hours on the Barr Trail going up Pikes Peak. Due to limited time, I turned around at 11,100 feet. Felt pretty good, but not great, on the long climb and was working fairly hard on the W's. The elevation beyond Barr Camp was a bit of a challenge. 4,775 feet of vertical and the same amount of descent. Just short of 10,000 feet of combined elevation change in a single run can never be a bad thing.

FYI, I do most of my PM running on the 'mill because of family circumstances. Noah loves to be in the basement with me while I'm running on the 'mill--good bonding time. The important thing is that, in a given week this time of year, 80% of my running is outside, where it counts the most.

Weekly totals:

Total miles for the week: 93.39
Total time running: 13:45
10 total runs (average run was 9.3 miles--right on target)
10,000 feet of vertical, 10,000 feet of descent
Yoga stretches and core strengthening

Total miles for the year: 1,580.39

My goal this week is to cut back a bit, nailing about 70-75 miles. I think it's time for some recovery and, also, this Saturday is the Mount Evans Ascent, a classic road race up a huge mountain. This is going to be a difficult race as it's all between 10,600-14,265 feet--likely with high winds mixed in. We'll see what happens. My plan after finishing is to take the shuttle back down to Echo Lake and then run the trails for a few miles. Originally I was planning to run back down to my car. But having done a few road ultras in my day, including 131 miles on the road in one clip, I think running ~29 miles on pavement this Saturday, with some important races in Leadville coming up, is a bit much.

Lucho posted some great photos of Evans here.

***

After Mount Evans, the schedule is the Leadville Trail Marathon on July 2 and then the Leadville Trail 100-Mile on August 20. The Leadville 100 is obviously a goal race of mine, but I really want to see some improvement at the Leadville Marathon. Last year I finished in 4:55 (28th place) and this year I'd like to see a finish under 4:30. It's a tough course, with the turnaround at the top of Mosquito Pass (13,185 feet), and right now Leadville is still buried in snow, so we'll see.

***

That brings me to the current course conditions in Leadville. Right now most of the course is still buried in snow. I've been told from the start to Mayqueen is mostly clear. Hagerman Pass up to Sugarloaf Pass is still buried. Powerline is clearing fast. I'm unaware of what the trail from Powerline down to Twin Lakes is like--probably snowy. And of course Hope Pass is still far from runnable unless you want to post-hole. So these conditions, for which we can thank near-record snowfall and an epic winter in the Rockies, are certainly going to delay on-course training. My time is such that I'm not going to spend a combined 4.5 hours in the car if it means stomping through feet of snow in Leadville. So I'm going to ride it out a little longer and hope these warm temps get the course clear ASAP! I do think it's going to be probably 4-6 weeks before Hope Pass is clear, which means my training there will be taking place in late July through early August. Not ideal, but also not the end of the world.

Get 'er done!

Book Review: I'm Here to Win, by Chris McCormack

2011-06-09T08:30:00.000-06:00

When I was asked by a promotional firm to review Chris McCormack's new book, I'm Here to Win: A World Champion's Advice for Peak Performance, I was immediately stoked. The reasons are threefold. First, though ultrarunning and racing 100-milers is my first love, I've always been interested in dipping my toes in the Ironman triathlon waters (and seeing what's harder--Ironmans or 100-milers). Second, I really admire "Macca," as he's affectionately known. Like all the great ones, his success is as much about hard work, sacrifice and mental toughness as it is about talent, and so I put a lot of stock in what the 37-year-old world champ says (I took up yoga on his advice via Runner's World). Third, Macca is probably the greatest triathlete of all time with apologies to the legendary Dave Scott and Mark Allen. Bonus: I LOVE to review books by endurance athletes!

Although I knew a little about Macca before reading his book, my knowledge of triathlon and his incredible resume was fairly limited. Probably like you, every year I watch the Kona, Hawaii World Championship race, which is aired by NBC on tape-delay and is significantly shortened (and rife with trite stories). Thanks to Macca's book, I now have a better understanding of the sport, tactics and strategies for success, and what it takes to complete a race like Kona, which is on my "bucket list."

Macca was born in Sydney, Australia in 1973 (he's two months older than I am). After a short stint in accounting after graduating from the University of New South Wales, he came to realize that triathlon was his passion and life's pursuit. Every day behind a desk was a day he was dying. So Macca quit his job, sold off all of his possessions and entered the European circuit with nothing but hopes and dreams. As a kid, he dreamed of future greatness in the sport with his best friend, Sean Maroney, who tragically died in an accident just as Macca's career was really taking off. Macca experienced another huge tragedy in his life with the death of his mother, perhaps his greatest supporter, to breast cancer (he's now a philanthropic champion of breast cancer research). Through it all, he's benefited from a strong support network consisting of his wife, Emma-Jane, and their daughters, his dad, his trainer, Mick, and others. These people are truly part of Team Macca and play an intimate role in his planning, training and racing.

In I'm Here to Win, Macca pulls no punches. This will come as no surprise to those who've followed him for years. Over the course of his very honest, fun and reader-friendly 261-page autobiography, which he co-authored with Tim Vandehey, Macca tells his life story, shares his secrets and in more than a few areas recounts "war" stories. A huge part of his book is devoted to the Ford Ironman World Championship held in Kona, Hawaii. It took Macca several years before he finally nailed Kona, breaking the tape in 2007 and again in 2010. Prior to 2007, Macca had failed six times at Kona despite winning just about every major triathlon in the world. His problem at hot, humid Kona had always been cramping.

Macca is quite cocky, extremely outspoken, passionate about his loves, an avid learner...and incredibly likable. What I most like about his book is his honesty. He's not mealy-mouthed or "awe-shucks" in telling his story; he allows you to get to know him for better or worse, what makes him tick and why he's so damned successful for a guy who's now not far from the big 4-0.

What is the key to Macca's success? Well, sure, he's incredibly talented and fit, but he's also a big guy, weighing in at around 178 pounds. I was astonished by his size. A guy that size would probably never be an elite ultrarunner (I'm 167 and pretty big compared to others). Macca's most dangerous weapon is his mind. He's truly a student of the sport (kind of like Peyton Manning in football), painstakingly studying his competitors and exploiting their strengths and weaknesses like his hero, Muhammad Ali, did back in the day.

Macca's also quite aware of his own strengths and weaknesses. It took a bodybuilder's advice for Macca to finally overcome his cramping problem at Kona, discovering a way to better-hydrate his muscles before a race (more on that below). The guy is a bit arrogant, yes, but, when you get down to it, Macca is humble enough to search out new insights, turn over as many rocks as he can and continually re-evaluate his results. Like all the great ones, he is driven to be the best and knows he can always improve.

The book is divided into 14 chapters, with a captivating foreword by six-time Ironman world champion Mark Allen. Each chapter is sub-divided into short sections, making I'm Here to Win a very easy read for those of us with only a few minutes to spare here and there.

Perhaps my favorite part of the book was the chapter about Macca's war with Normann Stadler and Faris Al-Sultan, both from Germany, following the 2006 Kona race. Macca had narrowly finished second behind Stadler in the race, with Al-Sultan coming in third. Macca's comments in the post-race press conference, where he said, "I never realized that Norman Stadler was that good," set off a firestorm. Calling out Macca's "tactical bullshit," Al-Sultan dismissed the Australian as "a pussy." Nasty confrontations ensued. Ultimately, this all led to Macca devoting 2007 to embarrassing Al-Sultan and Stadler (he's now friends with Stadler) by showing up at every race they were in and winning. And that's just what Macca did in 2007, capping off the year with an impressive win at Kona--his first at Hawaii.

Incidentally, Macca says in his book that he's usually at his best when he's pissed off. So the Al-Sultan and Stadler melee only served to fuel the fire in his belly.

I also loved the chapter on Macca's 2010 Kona race, which he descibes as his "masterpiece" and which might have been his last hurrah at the Hawaii world championship (according to the book, Macca will not return to Kona in 2011). In the race, Macca battled it out with Andrea Raelert of Germany, with the two exchanging a famous handshake in the final few miles (watch the linked video--it's incredible when they share a sponge and shake hands). To that point, never had the winner broken away so close to the finish line--not even in the legendary "Iron War" in 1989 between Dave Scott and Mark Allen. But within a mile of the finish the ailing Raelert had to take Coke and water and it was here that Macca dropped the hammer and broke the tape for his second--and maybe the greatest-ever--Kona victory.

A few interesting nuggets I gleaned from Macca's book and am delighted to share with you:

Despite what exercise physiologists say, Coca-Cola is an excellent souce of fuel during races, delivering a nice dose of sugar and caffeine. Macca "discovered" Coke on the advice of a fellow triathlete, and just about any endurance athlete will tell you the stuff works wonders. It's saved my ass on more than a few occasions when my stomach went south and I needed calories.
The key to optimal raceday performance, especially in the heat, is hydrating the muscles in the weeks leading up to competition. As Macca learned from a successful French bodybuilder who he says did it the right way (read: no steroids), there are two types of hydration: muscular-skeletal hydration and blood plasma hydration. Most of us hydrate only at the blood plasma level. Before contests, bodybuilders consume huge amounts of water along with electrolytes, hydrating their muscles (and blood, too). This ultimately helps stave off cramps. As Macca learned, hydrating only a few days before Kona isn't enough and can lead to cramping and diminished performance in the heat. What he needed to do was heavily hydrate with water and electrolytes (sodium, magnesium, calcium and potassium) in order to reach the muscles--a time-consuming process that takes a few weeks. Macca heeded the advice and the rest, as they say, is history.
Adjust your training as you age. Recognizing his own age and the fact that he's competing with guys ten or more years his junior, Macca trains smartly, incorporating rest and recovery so he can stay fresh and keep the needle below the red. This comes from confidence in his own abilities and lots of discipline but especially from his psychological advantage over those who are younger and perhaps more talented.
Learn to play the mental game. Like Muhammad Ali and Michael Jordan, Macca is a master of psychological warfare. He has a knack for getting inside the heads of his opponents and creating doubts and insecurities deep within them that he can exploit in races to his own benefit. Macca is the first to tell you that he's beaten a good number of guys who were more talented but lacked the psychological advantage or were, in his words, "mental milkshakes." For example, before a race, Macca might say something like, "Well, Frank Smith is certainly one of the sport's top cyclists and a super strong swimmer, but in his last race he struggled a bit on the bike, especially late in the ride, and so we'll see what he does tomorrow." With that comment, Macca's served up a compliment along with some psychological warfare by creating doubt in his competitor's mind. It seems to work for him! Psychological warfare happens in ultrarunning, too. I read enough blogs by the elites to know it's a key part of success.

This is an outstanding book for professional, amateur and aspiring triathletes, age-groupers and endurance athletes in any sport--from ultrarunning and marathoning to cycling and swimming. Get your copy now!

I'm Here to Win: A World Champion's Advice for Peak Peformance, by Chris McCormack with Tim Vandehey, published by Center Street, is recommended.

On Track and Doing What I Need to Do / Western States 100 Prediction

2011-06-08T08:38:00.000-06:00

I'm back from a four-day trip to Atlanta, Georgia, where Noah and I visited my mom and dad and my brother and his family. We had a great time, but was it ever hot! The temperature hit the mid to high 90s and the humidity was crazy. Needless to say, my runs on Friday, Saturday and Sunday mornings along the Chattahoochee River in Roswell (which is north of Atlanta) were quite uncomfortable. My clothes were super-soaked and even my shoes were wet from all the sweat flying everywhere. I lost a lot of fluid but was able to rehydrate after every run. However, I did fall short of my 90-mile goal for the week, getting to "only" 82 miles. The heat simply took a toll on me.

If there's one rule I've learned in the last year, it's this:

Listen to your body, keep the needle just below the red and understand that some days are for fighting and others are for chilling.

As I was pounding the hot pavement in sweltering conditions in "Hot-Lanta," I realized that blindly chasing my 90-mile goal in these conditions, which I'm no longer used to since Denver is so dry, was misguided, so I adjusted my goal and still managed a decent week.

Monday, 5/30: 14.25 miles at Mount Falcon. 3007/2975
Tuesday, 5/31: 10 miles in the Parker hills. 603/593
Wednesday, 6/1: 10 miles in the Parker hills. 578/573
Thursday, 6/2: 9 miles on the trails in Parker. 668/676
Friday, 6/3: 11 miles in Hot-Lanta along the Chattahoochee River. Incredibly hot. 629/674.
Saturday, 6/4: 14 miles in Hot-Lanta along the river. Even hotter! 803/863
Sunday, 6/5: 13.05 miles total, 8 at tempo pace in Hot-Lanta. Ridiculously hot once again (only 6:40 pace due to the heat).

Total miles for the week: 81.3
Yoga stretches and core strengthening
Total time: 11 hours, 18 minutes
Mileage for year: 1487

With a slow start to the year due to my foot injury, my aggregate mileage is down a little compared to previous years. I'd still love to make a run at 4,000 miles, but what I want even more is to stay healthy! As of right now I'm comfortable saying my foot is 80%. Three months ago it was 50%. Six months ago I wasn't able to run....

Goals for next week (6/6-6/12): 90-95 miles. 2-3 mountain runs. One quality tempo run.

***

In the wake of the Jemez 50-mile race, I've really stepped up my mountain training and made it a priority for the next 2.5 months. Yesterday (Tuesday), which was my first full day back home from Atlanta, I did a 15-miler at Mount Herman in Monument. Mount Herman reaches 9,300 feet. Unfortunately, I was unable to find the summit trailhead from Mount Herman Road, so I got to "only" 8,700 feet but still managed 2,100 feet of nice vertical and 2,100 feet of fast descent. The last 6 miles alone I lost 1,600 feet and was cruising. I've found that increasing my cadence on the downs really makes a difference. I've always had issues with my stride being too long--a long stride on long descents is a killer and it's no wonder I've sprained my right ankle so much in the past year. So I'm really working on my downhill running form and seeing results.

This week I'm planning two more mountain outings--Roxborough State Park on Friday evening and something really adventurous on Sunday morning (maybe Pikes Peak, Mount Evans or something else). My goal for the week is 90 miles. I'm planning a tempo run on Thursday morning--gotta keep the turnover going well.

The Mount Evans Ascent is June 18. The run starts at 10,600 feet and tops out at the summit of Evans, which is over 14,200 feet in the sky. It's a 14.5-mile road run that is going to hurt (while offering beautiful views everywhere)! Since this isn't a goal race, I'll be happy with a time under 2:15 or 2:20. This will be a high-altitude training run, and I also wanted to do Evans since it's a legendary race and 14'er I really want to summit. I might run back down to my car for ~29 miles on the day. We'll see. If not, then I'll run around Echo Lake when I get back to my car.

***

We recently learned that Anne's work schedule is changing. For the past year she's worked every other Saturday morning. As far as running (and in many other regards that I won't go into), this has been a challenge. For one thing, most ultras are held on Saturdays. Also, when she's working, I can't run long since Noah is so young and needs one of us with him. As of July 1, she'll no longer work Saturdays. Runningwise, this means a lot more flexibility (but, best of all, it means more time together as a family). There is now a chance I may now go down to the Hardrock Hundred on July 8-9 and make myself available as a pacer. I think July is going to be a big training month for me, as in 410+ miles. The key is to stay healthy!

***

Based on stuff I've seen and heard from people I trust, I'm really thinking seriously about getting some Hoka Bondis or Mafates for the Leadville Marathon and Leadville 100. Bondis are road shoes and Mafates are for trails. These are very hot shoes right (and hard to find, too). They look like tanks but they're actually pretty light and very supportive. I'm leaning toward the Bondis, which I believe are under 10 ounces (Mafates are slightly heavier) and I think would work quite well on the Leadville 100 course. Leadville is actually a very runnable course that I think would favor a lighter shoe. Unfortunately, Hokas are $170 a pair. Yikes!

***

I always get excited about the Western States 100. Last year's race was epic, with Geoff Roes overtaking Anton Krupicka for the win and Kilian Jornet not far behind. This year's race is going to once again feature a stacked field. Interestingly, the region has gotten hammered with snow, creating some questions about the course. Will it be re-routed like last year? We'll see. I plan to enter the 2012 WS100 lottery and hope to experience it all firsthand!

Here's a list of some of the super-stars who'll be toeing the line at the 2011 race (apologies to those not included--I'm sure I missed some names so please let me know if I did):

Todd Braje (2010 USATF 100-mile national champ at Burning River)
Jez Bragg (3rd in 2009)
Nick Clark (4th in 2010)
Graham Cooper (2006 champ)
Scott Jaime (2nd at Hardrock in 2008 and a fast guy from Colorado)
Kilian Jornet (3rd in 2010)
Hal Koener (2007 and 2009 champ)
Dave Mackey (previously 2nd at WS)
Geoff Roes (reigning champ)
Ian Sharman (8th in 2010; scorching fast, record-breaking time at the 2011 Rocky Raccoon 100-miler)
Andy Jones-Wilkins (many times a top-10 finisher)
Mike Wolfe (WS rookie)
Tsuyoshi Kaburaki (2nd in 2009)

Anton would be on the list and a top contender but he's injured from what I've heard. I think it's going to be a very close race, with probably three guys in the hunt late in the race. My prediction for top 5:

Roes - WS history shows that it's a race for repeat champs. Who is better than Roes? The guy has never lost a 100-miler! But I do think he's raced a lot this year. I wonder how fresh his legs are. The safe bet is that Geoff will show up primed for an ass-kicking. I also think that if the course is snowy, Roes, who is from Juneau, Alaska (and lives in snowy Nederland, Colorado during the academic year), will totally be in his element, along with Kilian, and will also run strong in the hot canyons and beyond.
Mackey - Undefeated in 2011 with three big wins at the 50-mile to 100K distances. Parenthetically, Mackey paced Roes in for the win last year, so imagine the drama if the two are in a chase with the track in sight, which wouldn't surprise me at all. Mackey is a grizzled WS veteran and, from what I've heard, one tough dude. He's had some stomach issues at WS in the past, so we'll see what happens.
Clark - Is in incredible shape right now. He's fresh off a record-setting performance at the Jemez 50-miler and will be duking it out with Roes and Mackey late in the race. But he's raced a lot this year, with an aggressive effort at Jemez, so we'll see how fresh he is. I am still astonished by his Jemez performance. FYI, he's doing Hardrock right after Western States. He'll obviously be a top contender at Hardrock, too.
Jornet - A big part of me says the Spaniard is going to win since he now has a year under his belt and his mountain-running and snow-running skills are off the charts. He's also so young. This is a tough one. I would not be at all surprised if Kilian wins. Again, a snowy course would favor Kilian and Geoff.
Koerner - The wily two-time champ who is healthy and running very well could sneak up on everyone and win. I've always admired Hal's toughness and he seems like a super good guy, too. Never, ever count out Hal Koerner.

Any of those five guys along with a few others, such as Jaime (who is very hungry for a big performance), Bragg, Braje, Kaburaki and Sharmin, could win (who else am I missing?). I'll be watching rookie Shaun Pope from Cleveland, a hotbed of ultrarunning with folks like Mark Godale and Connie Gardner. Shaun's a fast, fast guy (probably similar to Ian Sharmin) who qualified in with a win at Ice Age. Shaun is a big-time up and comer but unfortunately doesn't live in the mountains. He's young and has a great future in the sport and is the best talent out of Cleveland since Godale.

On the women's side, here are my predictions for top three:

Meghan Arbogast
Tracy Garneau (women's winner in 2010)
Kami Semick

If I left anyone off, let me know!

Jemez Recovery - Am I Onto Something?

2011-05-31T08:27:00.000-06:00

Knock on wood, but....

Never could I have imagined that I would feel this good only 10 days after running one of the two or three toughest 50-mile races in North America.

Last week, in the wake of the Jemez 50-miler in Los Alamos, New Mexico, I focused on recovery, getting some much-needed mental and physical rest. Basically, I listened to my body and did only what it wanted. I never forced any mileage or time goals and just did what my legs wanted to do, be it 3 miles at 9:00 pace on Monday and just 2.5 miles at 9:30 pace on Tuesday. Once I felt pain, I stopped. By Wednesday I was a lot better. The recovery process seems to have worked. Though I ran only 46 miles for the week, I managed to get in 15 good miles on Sunday, 5/29 at Deer Creek Canyon, where I logged 2,500 feet of vertical at 7,000+ feet. Deer Creek isn't hardcore, but it's moderately challenging in sections.

This week I'm aiming for 90 miles and am off to a strong start. Yesterday (Memorial Day), I ventured to Mount Falcon (elevation 7,850 feet), getting in a little over 3,000 feet of vertical over 14.25 miles. Mount Falcon is a great place to run. In the first 4 miles alone I gained 1,700 feet, and then during the last 3 miles I dropped about 1,500 feet (return trip was via a different route). When you get to the summit of Falcon, you're treated to a nice (but not quite awe-inspiring) view of Mount Evans and Mount Bierstadt, which I look forward to conquering this summer. There are a few fairly technical sections of Mount Falcon Open Space, making it a great place to train and a tad more difficult than Deer Creek Canyon. The one negative to Falcon is that there are quite a few mountain bikers on the trails.

***

Getting back to recovery, for the past few months I've been using Hammer Recoverite after every run and I think the extra glutamine it delivers is really making a difference. Following the advice of a runner I greatly respect and admire, I took Recoverite within 10 minutes of my Jemez finish and then about an hour later. The stuff seems to work, because never have I recovered this fast from a hard effort like Jemez. I don't think I'm 100% recovered yet, but I'm able to run well and felt pretty good on the trails on Sunday and Monday. I've also heard First Endurance Ultragen is good stuff, but I haven't tried it yet.

***

Jemez was in many ways a major wakeup call for me. It made me realize that if I want to perform well in mountain races, then I need to train in the mountains. Getting to the mountains everyday isn't possible due to job and family considerations, but I think for the next three months I can get to the mountains 2-3 times a week for some serious vertical. With the Leadville 100 now on the radar screen, I want to build some strength on big climbs and get more comfortable on the long downs and technical terrain commonly found here in Colorado.

Speaking from firsthand experience from my 2010 sub-25-hour finish, the Leadville 100 is actually quite a runnable course with only a few technical sections, but it will definitely benefit me to hone my trail skills. The Hope Pass double-crossing is a critical section of the race for anyone who wants to break 20 hours--a tall task indeed as this 20-mile section brings about 6,000 feet of climb and 6,000 feet of descent, topping out at 12,600 feet. I continue to crunch the numbers on running a 19:59 at Leadville this year and here's what I've come up with as far as tentative goals:

Miles 1-40: 6:15 (last year=6:54)
Miles 41-60/Hope Pass double crossing: 5:45 (last year=6:34)
Miles 61-100: 8:00 (last year=11:21)

1-40
Last year, I ran miles 1-40 very conservatively and a bit scared as my foot, which had been stricken with plantar fasciitis, was hurting. By mile 40, it had loosened up, but up to that point I was fearing a DNF. This year, with a healthy foot (knock on wood again), I really think I can get to Twin Lakes (mile 40) in 6:15.

Hope Pass Double Crossing
The Hope Pass section last year was a major weakness for me due to inexperience and faulty strategy, namely carrying trekking poles and a heavy Camelbak. This year, my goal is a somewhat ambitious 5:45 and I'll be the first to admit that it ain't gonna be easy. To be ready, I plan to do 2-3 Hope Pass training runs/hikes this summer, in addition to other high country outings. The key to Hope Pass, as far as I'm concerned, is being able to hike at a strong clip on the long climbs and let gravity work for you on the downs (while not going too hard or else you run the risk of trashing your quads).

61-100
Miles 61-100 last year were interesting to say the last. I missed a turn after Fish Hatchery, adding 2 mentally crushing miles to my race, and I also lost about 45 minutes at Mayqueen due a nasty case of altitude sickness. Those two situations alone added on ~70 minutes to my race. This year, if I avoid costly mistakes, keep the calories coming in, avoid altitude sickness and keep my aid station stops brief, I think I can get the last 40 miles done in 8 hours, but it won't be easy with the difficult Powerline/Sugarloaf Pass climb and other challenges along the way.

Traditionally, a time under 20 hours at Leadville will get you a top-10 finish.

All in.

More Jemez Thoughts and the Power of Positive Thinking

2011-05-25T08:53:00.000-06:00

Over the past few days I've gotten a lot of thought-provoking feedback regarding my Jemez Mountain 50-Mile race report. My race report struck many, including my beloved wife, as a bit negative. When I re-read the report, I could easily see how it would be viewed as negative and sour-grapes in tone, and perhaps even turn off some folks.

One reader, whose feedback I very much appreciate, suggested I celebrate all that's good in my life--family, health, job, etc.--instead of focusing on negative stuff like what went down at Jemez. I've made a conscious effort to keep my family out of this blog. Occasionally I'll mention my wife, our son and even my job, but rarely do I offer any details on my non-running life because I'm not comfortable bringing them into the public domain. Suffice it to say, I couldn't be more blessed in my non-running life. We'll leave it at that.

Every day I feel lucky to run. When I wasn't able to run like I wanted because of plantar fasciitis, it really hit me how much we take for granted our own health. And this was just a foot injury! In the realm of employment, something similar happened a few years ago. In March 2007, the organization I worked for had a budget shortfall and I was laid off with zero notice. With the love and moral support of family and friends, I quickly got back on the my feet and was gainfully employed within a few months at University Hospitals Health System (UH), where I worked for three great years before we relocated to Denver last spring, and everyday I entered the parking garage at UH to report to work I felt lucky to be there and have a job that paid well, offered super benefits and enabled me to help provide for the family. Sometimes it takes a swift kick in the ass to appreciate what we have.

And so the feedback I've gotten about Jemez has been kind of a kick in the ass, making me realize that I've somehow taken the joy out of running. As I've written on here before, back East I was a competitive ultrarunner who was able to achieve many of the goals I set out for myself. Out West, it's been a different story, especially with mountain races. My pride has been hurt and it's upsetting to me that I've continued to fall well short of my goals in races out here, regardless of the ridiculously deep talent. Through it all, I've racked up miles and convinced myself that this would eventually pay off. But in the wake of Jemez, I now realize that the mileage, while good, is only part of the equation. I have to get to the trails more and get comfortable cruising up and down mountains. Jemez showed me that. So, when you take that into account, Jemez was an overwhelmingly positive experience--it revealed a critical flaw in my training that I'm now eager to address (once my quads return to health!).

I don't mind admitting that several times during Jemez I considered DNF'ing. The only reason I didn't DNF was my son. Never will it be said that I quit because it got tough (only if I got seriously injured), because this would set a terrible example for my son and also let down my wife. In just about every race, they sustain me. How could I ever tell my son to keep going in the face of adversity when I myself had quit?

Oftentimes when I'm in a race I think about my son and imagine one day him doing this same race, maybe with me next to him as his pacer (if I can keep up with him!). For me, I see running as part of my legacy to him. But maybe he won't want to run. I'm OK with that, too. My greatest legacy is love.

With Leadville now three months away, I've more or less decided to put away the past and just move on with focus and passion guiding the way. It's a different ballgame out here and so all I can do is my best and cherish every run I go on, the beauty of the mountains, the relationships I have in the ultrarunning world and my love of running long distances. Forget about expectations and just have fun. Isn't that why we do this sport anyway?