Jim Walmsley

Disclaimer: I don't know Jim Walmsley. I have never spoken with him. Below are my own thoughts and feelings about what transpired on Saturday at Western States.

"Sometimes when you're not careful trying to set off fireworks you light yourself on fire."

— Jim Walmsley (@walmsley172) June 25, 2017

Unless you've been living under a rock, you've heard the news of what went down this past weekend at the Western States 100-Mile Endurance Run. The odds-on-favorite, Jim Walmsley dropped out of "the Big Dance" at the American River after what can only be described as a very aggressive first 60-something miles. A year ago, he missed a turn some 90 miles into the race, when he was on course record pace, and lost the lead.

Jim's DNF per se isn't why I'm writing this post. And, honestly, not even his fairly uncomfortable pre-race interview with iRunFar, in which he may or may not have had a few too many drinks and said things he shouldn't have said, is why I'm writing this blog. But let me just say for the record that the iRunFar interview was bad!

The reason I'm writing this blog is the reaction to Jim's failure on Saturday...which I find troubling upon some reflection. On the one hand, there are those applauding his "guts," "aggressiveness" and "balls." I get that--what he did was ballsy and probably a bit stupid given the precarious trail conditions in the high country and the very warm conditions throughout. On the other hand, there are those pouncing on his failure, kicking him while he's down as he really put his foot in his mouth in that iRunFar interview and, as the story goes, got his just deserts on Saturday when he was denied a win and a finish as a result of arrogantly going out too hard. His DNF was karma, some say.

Both sides have some merit to their arguments. But I would submit that Jim is probably living with some regret right now. This is not a bad guy. Despite that iRunFar interview, this is not a guy who lives to put down and disrespect his competition and run recklessly. I think this is a guy who is 27 years-old, a world-class athlete, and a big believer in his own amazing abilities. He over-committed himself early on in Saturday's race and paid the price for it in a race that really doesn't start until after Foresthill (mile 62), when he found himself out of gas.

Just to get right to the point: To some, Jim is the quintessential millennial. Which I think is unfair.

Jim made a mistake, paid for it and is probably now learning from it the hard way. Rather than kick the guy while he's down, we should recognize what he did on Saturday for what it was: a very public learning experience. If there is one thing I've gleaned from more than a few years in this sport, it's that world-class athletes don't think like those of us with regular or even above-average abilities do. They are world-class athletes in part because they have a huge mental edge, and not just physical talents. It might be hard for us regular folks to understand that edge--it may come off in the wrong way sometimes.

Jim's mental edge, which usually serves him well, probably got the better of him Saturday, leading him on a fatally flawed strategy when the best plan would have been what he himself was probably incapable of doing at the time: starting off conservatively, adjusting to the course conditions and weather, and letting the win--and not course record--come to him.

I don't know Jim but when I see things like this, I can't help but think he's a good guy who probably had a few too many drinks before his iRunFar interview and started howling at the moon when the cameras were on. He had a bad moment and things came unraveled on Saturday when all eyes were on him. Simply put, he erred in some critical areas and has paid for it with a high-profile DNF.

Jim Walmsley is one of the most talented ultrarunners this sport has ever seen. He puts in the work and trains super hard. He races all-in (sometimes too all-in), just as Steve Prefontaine did (I do not use that comparison lightly). He is very aggressive and confident in his own abilities. Sometimes he takes it a bit too far, as he did in his iRunFar interview and race. But, as someone who sincerely enjoys this sport and watching new talent come in and take the greatest races by storm, and as someone who has also made some mistakes on the trail over the years, my sincere hope is that Jim learns from this experience, grows from it, reaches out to a few folks who he may have dissed, and comes back next year and gets the win that he has been chasing for a few years. I hope he learns some humility and will get that win next year the old-fashioned way--with his head down and doing what needs to get done from Squaw to Auburn.

I hope he gets it right after getting it wrong two years in a row. Because, as Andy Jones-Wilkins observed, that's what Western States is all about. It's about finally getting it right when maybe you have gotten it wrong.

  

If You're Running Western States This Weekend, This Could Be the Single Most Important Thing You Do

This morning, I checked the weather for this weekend in Auburn, California (the finish of the Western States 100-Mile Endurance Run) and saw this:

101 degrees is no joke--and neither is a low of 69! That would tie for the third hottest WSER on record. I have written at length about how my race last year fell apart in the canyons. I am still amazed that I somehow finished that sucker. If you are lucky enough to be running States, this weekend you will get lots of advice. I know I did last year. Overall, I took the advice except for one nugget of wisdom that, looking back on it, might well could have been the difference between my 26-hour-and-change finish and a sub-24, which I was fully capable of achieving.

This weekend you will hear many advice-givers encourage you to take full advantage of the water on the course--the streams, the river, and of course the ice at the aid stations. That is dead-on. But let me take it one step further and make it as precise as possible:

When you reach the bottom of the insanely hot Deadwood Canyon and are greeted by a raging river, do yourself a favor and get in it. 

Last year, when I reached the bottom of the canyon (mile 45 or so), I thought to myself, "I'm not that hot. I did plenty of heat training and am good to go. Skip the river and onward!" Huge mistake. No sooner than a few hundred feet up the nasty climb to Devil's Thumb (and it is very nasty), I was melting from the heat. By the time I reached Devil's Thumb, I was was overheated, leading to major stomach distress at the aid station that ultimately plagued me through Foresthill (and then after that the damage was done). Had I taken the good advice I'd gotten and soaked for a few minutes in the river at the bottom of the canyon, I would have gone into the climb up to Devil's Thumb much cooler and my stomach might have held together. But I didn't and I paid for it...and I believe it was the single biggest mistake I made--a mistake that cost me hours and hours.

So, on Saturday, when you reach the bottom of ridiculously hot Deadwood Canyon and are looking at the wall of a climb in front of you, take stock for a second. The 2-3 minutes you spend in the river might actually save you hours in the long run. Get in the river. Soak for a short bit. Get your head, neck, wrists and entire body in that cold water. You will be glad you did it.

Enjoy the race and get it done! It's an amazing experience.

Who's Going to Win Western States?

The "Big Dance" is only five days away and the pre-race hype has hit a fever pitch! It could be a "fire and ice" year at the Western States 100-Mile Endurance Run. As has been reported, there's still a lot of snow up in the high country and, as of last night, the forecast for Auburn on Saturday is a balmy 98 degrees. Fire and ice! When I ran WSER last year, there was basically no snow up in the high country and we were able to cross the American River by our own power. Probably not the case this year!

I mostly agree with AJW's picks for the guys and gals, which is to say I like Jim Walmsley as the top male and Kaci Lickteig as the top female. Those two seem to be the consensus picks. As Meghan Hicks from iRunFar correctly pointed out, the only person who can beat Jim Walmsley is...Jim Walmsley. I think, on Saturday, Walmsley takes the lead and never relinquishes it, running at the front the whole time but certainly feeling the pressure from a stacked field behind him. He finishes/wins with a time of about 14:55.

On the women's side, I just think Lickteig operates on another level (similar to Walmsley), though certainly Magdalena Boulet (former Olympian and 2015 Western States champ) and Stephanie Howe (2014 champ) are no slouches and will be ready to pounce if Lickteig falters (which I doubt will happen). Lickteig weighs maybe 100 pounds soaking wet but, like Ann Trason, is a full-on badass.

So there you have it: Walmsley and Lickteig both win. But I am going to say that neither sets the course record for their respective genders.
  

***
  

For whatever it's worth, my training is progressing nicely. My right knee is better than 90% (knock on wood) and my left knee is about 80%. My left knee starting barking at me likely because it was compensating for the right knee. But both are on the mend and, fortunately, there's always KT Tape if I need a little extra support. But, overall, the body is holding up very nicely and I'm liking where things are with the Leadville Trail 100-Mile Run now about two months away. I'm getting in some good training and have prioritized legit trails on days that I can get to the foothills and/or mountains.

That said, it is clear to me that, with age, I'm slowing down, especially on the trail. But yet I have never felt stronger. While I have clearly lost a step, the raw endurance is there more than ever. I can go a looooooooooooong way. It would be interesting to run another 24-hour race and see if I could go north of 135 miles. I feel the maturity is there to crank out 135+ over 24 hours. Maybe next year?

Finishing the Leadville Trail Marathon
on Saturday.

Last month, I lined up for the Colfax Marathon, a road race in and around downtown Denver, with a back-of-mind goal of qualifying for the 2018 Boston Marathon. Though I did snag that BQ time, it was by no means easy! With a fair number of hills and the "mile high effect" in full force for all 26.2 miles, this race is no joke. At mile 10, I was feeling it but somehow hung on and came in with a just-okay time of 3:13, good for a BQ but probably just short of the threshold for being able to gain entry into the actual race due to what will surely be high demand. We'll see how it goes. If I don't get into Boston, I will not shed a tear for I'll have a winter of skiing in the Rocky Mountains to look forward to. But it would be nice to go back one of these days.

Then this past weekend I lined up for my sixth Leadville Trail Marathon. This year, due to very heavy late spring snow in the high country, we ran the snow route, which misses Ball Mountain but still takes you up Mosquito Pass, which tops out at 13,185 feet. Given that I had put a decent effort into the Colfax Marathon, my goal for the Leadville Trail Marathon was simply a strong training run up high. And that's what I got from it. Despite absolutely brutal 50+ mile per hour headwinds at the top of Mosquito Pass and some stomach discomfort around mile 22 (nothing ever came of it--just some discomfort), I crossed the finish line feeling good. The snow course throws at you a mind-blowing 12,600 feet of combined elevation change, all between 10,200 feet and 13,185 feet, over the 26.2 miles. I must have run it at a smart, conservative pace because I felt great the next day and feel good again today. No post-race issues at all.

  

My next event is the Chase the Moon 12-Hour on July 7. Again, the goal is a strong training run. I had originally signed up for CTM with a goal of 50 miles but we'll see how that goes. If I can get in 40 strong miles and walk away feeling good, that's OK, too. But 50 miles would be optimal.

***

  

Best of luck to all toeing the line at Squaw Valley Ski Resort this weekend. If you have made it this far, you have guts and determination to the max. If you cross that finish line, you will cross it as a champion and will never look at life the same. It's the most magical ultrarunning experience I've ever had.

Now it's your turn: Who ya got for Western States--top male, top female and the podiums for each?

2017 Thoughts

Like a few other runners I know, I have yet to reach the place where my race plan for 2017 is crystal clear. And that's OK because we still have three months left in 2016 and I'm going to enjoy them!

I am still processing (and recovering from) my Western States/Leadville double summer and am now cramming for the Rock 'n' Roll Denver 1/2 Marathon in a few weeks. Obviously the endurance for a half-marathon is more than there. Right now, the emphasis is on building some speed so I can get it done in a decent time. Then it's ski season!

As with past years, as I look at the upcoming year, no one race has really jumped out and grabbed my attention. At this point, my thoughts are mostly focused on some specific goals I'm considering, including:

• Running a Boston qualifier. Not sure I have another sub-3 marathon in me but I sure would love to give it a solid go in the spring. Although I have settled on no specific race, I am mindful of the fact that the Colfax Marathon is local and may be a good option.
• Re-qualifying for Western States. After a 26-hour slog that left a bad taste in my mouth, I feel a desire to return to Squaw Valley Ski Resort in the next few years to break 24 hours. Not sure what Western States qualifier I may run in 2017 to stay in the lottery but it's a goal.

That's about it. I am also tossing around the idea of hiking the first 110 or so miles of the Colorado Trail over 3-4 days, likely in July. I love the idea of starting in Waterton Canyon and finishing at Copper Mountain Ski Resort and then over the next 3-5 years covering every inch of that epic trail. If I do the the Waterton to Copper Mountain stretch next July, I will want some company and, of course, I will need some very nice gear that doesn't weigh much at all.

I saw that the Leadville Race Series has released the date of the 2017 Leadville 100 run. I just can't seem to pull the trigger on committing to Leadville in 2017. Honestly, I think it's doubtful. I have five buckles and have decided that, if I line up for Leadville again, it'll be with the goal of getting that coveted 1,000-mile buckle. I'm just not ready to make that kind of commitment, so as of now Leadville in 2017 is fairly doubtful. That could change......

Looking back on my training for the Western States/Leadville double, I can definitely see where I fell short (what can I say? I am always analyzing). While pure running fitness/endurance and a positive attitude were there, what I really lacked was specific attention to big vertical. Simply put, I am putting in the miles but I need to spend more time on steep mountains going up and down. Hills aren't enough. We have a mountain not far from us (45 minutes)--Mount Morrison--that would have been perfect training for Western States as it's steep. When you have not done enough vertical in training, the vertical you encounter in a race will put a lot of stress on your body (and mind). That kind of stress can do a number on the stomach.

Looking back on Western States, I was so ill-prepared for those steep canyon descents and climbs in the middle portion of the race. The steepness of the descent into Deadwood Canyon was simply mind-blowing; it was almost like stepping off a cliff. The climb out of the canyon and into Devil's Thumb was no walk in the park, either. While I was in great shape to run 100 miles in the heat, I simply wasn't ready for that undulating course, and so it's no surprise that by Foresthill, where a puke fest ensued, the race had nearly broken me. I am amazed that I finished.

I'm not saying my stomach issues all go back to a lack of vertical in training; what I'm saying is that I feel I could improve my situation a bit if I did more steep vertical in training. It then becomes an issue of willingness.... Am I willing to devote the time to doing such vertical when I have other priorities in life?

During the Run Rabbit Run 100-miler a few weeks ago, I had a conversation with a very notable elite ultrarunner who has also battled raceday stomach issues over the past few years. When I told him that my stomach seems to give out on me after 50 miles, he replied, "You know what the answer is, right? Don't race more than 50 miles." That's what he's taken to doing, but I'm just not quite there yet.

This is always the time of year when I love to hear what others are thinking about in upcoming year. So do please chime in with your possible plans!

Turning the Page...to Leadville

In the wake of Western States, I really struggled to turn the page. This was for two reasons. First, I know I was/am capable of sub-24 hours on that course. So it hurt to come up short, especially when I consider it could have been a once-in-a-lifetime opportunity. Second, it's just downright traumatic to endure what I endured at the Devil's Thumb, Michigan Bluff and Foresthill aid stations. To have gotten that much needed medical attention at those three key aid stations just sucks.

Without going into too many details, in the past few weeks I have been doing everything I could (and can) to "figure out" my nutritional struggles in 100-milers. I truly want to crack this code. I am convinced that I am doing something wrong, versus me just being the victim of a "bad" raceday stomach. I have been practicing with different products on the run and trying to get my gut used to running with calories coming in. Bottom line: I need to consume about 180-200 calories every hour. One product I really like so far is Fuel 100 Bites. They're salty, easy to get down (with water) and not at all sweet. Larabars are good, too. I'm also liking Ultragen for recovery after workouts.

After Western States, I said no more 100s. And for about a week that feeling didn't change. But, just as you'd expect, Leadville started to enter my mind...and heart. So about two weeks ago, I decided to go back and run for another big buckle. With my recovery from Western States going pretty well, I think I can give Leadville a pretty good go.

The thing about Leadville is that it's all emotional to me. When I think about Leadville, I get these images of my son, when he was 2 or 3, running into the aid stations with me. Those kinds of images stay with you, making a race very special. He's grown up on that course. For his birthday a few months ago, we told him we could go anywhere for the weekend to celebrate...and he chose Leadville. So we got a cabin outside of town that weekend and just hung out in the high county. He loves Leadville. It's obvious the area and race mean a great deal to him (and me).

The other thing about Leadville is that it has this incredible vibe. Leadville is an economically struggling town with the most beautiful mountains all around. It's beautifully imperfect, if that makes any sense--just as we are ALL beautifully imperfect creatures. The energy around the 100-mile run is addictive. The race perfectly captures who I am deep down. It has its faults, just as any race has its faults, but it's still an amazing experience. It's Leadville!

Plus, I started thinking about how I'd feel on race morning, waking up in Parker and knowing I just DNS'd my favorite 100-miler. Didn't feel good about that.

Then I started thinking about the course itself. I know every inch of the course and what's in front of me. It's an amazing course and I know what I need to do to get a good result out of the day. For me, it all comes down to getting through the 21-mile Hope Pass section without any debilitating stomach distress. I will have my trekking poles with me on Hope.

Finally, I started thinking about what I might be able to do if I could make some progress on my nutritional woes. With good fitness coming off Western States--assuming I recovered well (which I am doing)--could I potentially go sub-24 at Leadville once again? The answer to that question was, of course, yes.

All that being said, it's been hard turning the page on Western States. I felt slow during Western States...so slow that I wondered if I'd "lost it." But then a few days ago I went out and ran 5000 meters in 18:14, feeling good the whole way as I clicked off three consecutive 5:50something miles and held pace for that last tenth of a mile. Coming off that 5K, I realized I still have decent speed but I need to work on it. So I've been on the track, doing threshold work, and hitting the trails for some limited mileage, trying to sharpen the blade for Leadville.

The support I've gotten in the wake of Western States has meant a great deal to me. Thanks to everyone for their kind words. I agree with you: It's about finishing, especially when you're having a tough day. Enduring the tough days is what makes you a better person and runner.

Staying the Course at Western States

I’m not sure I’ll write a blow-by-blow report from my race at the Western States 100-Mile Endurance Run. So much has already been said about this event over the years. Where could I possible add any value?

As with all ultras, you will never finish unless you have a Why. Going into the race, the big Why was simple: It’s Western States. As the race wore on and things turned south, the Why expanded to not just finishing the “big dance” but also to setting a good example for my son, honoring the training I’d done, and making this whole adventure worthwhile for my family and crew. Quitting was never an option.

And so in the final 300 meters when I was running around the Placer High School track, over 26 hours into this madness (I had thought sub-24 was very realistic going into the race), I talked with my 8-year-old son, who was by my side and holding my hand. I cried. I told him that you never quit, even when you’re being kicked in the teeth repeatedly. You never give up, especially when you know perseverance and resilience will lead you to the promised land. 

It was a moment with him that I will never forget. He saw me suffer. He saw me fight to the finish. He saw me show kindness to my family and crew when the chips were down. He saw me incoherent at Highway 49 but nonetheless moving forward, mumbling “stay the course.” He saw others shower me with love and care, including the race founder himself, Gordy Ainsleigh, at Michigan Bluff. My hope is that one day all of this will help make him a better man. I am his father and in that race I refused to fail him and come up short in my responsibilities as a man who is obligated to mold him into the best man he can be.

In that regard, it was a tremendous experience.

As far as the race itself, the vibe at Squaw Valley Ski Resort (where you start) is electric. The course itself is beautiful. The first 30 miles, which feature the climb up and over the Escarpment and some gorgeous running through the Granite Chief Wilderness area, is alpine running at some of its finest. The second third features the canyons—Deadwood, El Dorado and Volcano. The third section is “mostly” downhill, featuring the fast California Street trail which takes you from Foresthill (mile 62) down to the American River Crossing (mile 78). From the river crossing, it’s mostly rolling terrain to the finish, with a few good climbs mixed in.

The volunteers and aid stations are spectacular. The aid stations are well-stocked with what you need—not just food and drink but also ice, cold sponges and sprayers. The volunteers are helpful and caring. The medical staff, who I’d rather not have gotten to know (but did), are professional and compassionate.

The organization of the race is phenomenal, save a few sections where course markings were a bit sparse. But, then again, I am originally from back East, where we tend to over-mark courses with pie plates, lime and billions of streamers. The sparse markings in areas, such as the long downhill stretch from Robinson Flat to Last Chance and a few turns going up to Robie Point (the latter of which could have been sabotage), never rattled me but it would have been nice to see some more confidence markers.

Western States has built a big, strong community. The community puts this race on, with excellent leadership from the board and the race director, Craig Thornley. Few races have such a tight-knit community. This is what makes Western States unique, in my eyes.

Looking back on it, while the result certainly wasn’t what I’d hoped—I still feel I am fully capable of finishing under 24 hours—I know I ran a smart race. I went out conservatively. At no point was I pushing beyond my limits. What seems to have done me in were the canyons and the silent killer that was heat in excess of 100 degrees (which everyone experienced, of course). I fell well short in my descent of the canyons. By the time I got to Devil’s Thumb (mile 47), I was nauseous and soon after starting vomiting—probably the product of the heat, though I’d been using ice all day long to stay cool. More vomiting ensued at Michigan Bluff (mile 55) and Foresthill (mile 62). In each of those three aid stations, I was laid up in a cot receiving medical attention.

In the descent to the river from Foresthill, I had some good stretches and seemed to be coming back a bit. But by the time Brown’s Bar (mile 90) appeared, I was hallucinating. So I closed my eyes there for 10 minutes and then we got going again. The hallucinations abated and I mostly jogged and walked my way into the finish, seeing a second sunrise for the first time ever in a 100-miler.

As far as what’s next, I don’t know. I have signed up for the Leadville 100 but I am going to give it some thought. Putting myself through this process in every 100 seems absurd to me. And it takes the fun out of it. Why should I sign up for a puke-fest when instead I could race shorter distances, do fairly well and actually have fun? Running 100 miles used to be fun but in every one of them of late I go in with a great attitude only for my stomach to completely go south on me. So at this point Leadville is doubtful and that’s OK. I have finished ten 100-milers, winning one of them, and I am proud of that. Forgoing Leadville wouldn't be quitting; it would be deciding that my running has gone in a new direction. I will never quit running.

In lieu of Leadville, I would instead gun for a fall marathon where I can get re-qualified for Boston. But that decision isn’t final; I definitely realize I need a cooling-off period.

I am indebted to my family and crew for their support: my wife and our son, who are like my heart and soul; my mom and dad, who I’m sure struggled to see me in such shape mid-way through the race; Mike, who paced me from Foresthill to Green Gate; Kenny, who paced me from Green Gate to the finish; and Kenny’s lovely wife, Jonnie, who is a wonderful person and was there the whole way to help. 

Onward.

Random Thoughts a Week Out from Western States

A few days ago, I crunched the splits from my race at the North Fork 50K on June 4 and, boy, I sure liked what I saw. At mile 20, I was in 18th place out of a field of about 130. From miles 20-32, I ran the 4th fastest split of all the 50K field, moving up 10 places to finish 8th out of 128. The folks who ran a faster final 12 miles were the 1st (4 minutes faster), 2nd (1 minute faster), and 3rd (1 minute faster) place finishers.

This is just more proof that going out conservatively usually works on most courses. By the same token, it also proves that going out too fast in a race usually backfires (which is one reason why I was able to move up so much in the last 12 miles). It all gives me confidence that this strategy will work at Western States, a race that rewards patience. If you don't exercise patience, well, the "Killing Machine" will get you at some point...usually after Foresthill.

So, on race day, in the first third, I will be going out at a relaxed pace. I will do all I can to ignore the hype and instead focus on my own race. In the middle third, the goals will be to keep it relaxed and, above all else, stay cool mentally and physically, because it's going to be hot. As of now, the forecast has Foresthill at 89 degrees and Auburn at 96 degrees. The canyons will be a few degrees warmer. I will have 3-4 water bottles with me. One will be just for dousing myself with creek water and the others will be for drinking.

Approaching the race in this fashion will ideally bring me into Foresthill (mile 62) with strong legs, which are what you need in the last 38 miles when the trail is so runnable and downhill. It's in these final 38 miles, as I've read it, that the carnage is epic and those who went out too fast find themselves in the pain cave and those who've shown restraint can open it up and gain ground. My only hope is that I am not among the carnage! I know that if I run a smart race, I can run well in the final 38 miles.

I don't pretend that the race will go off without a hitch. Problems will arise. I may even puke a few times. I am sure I'm going to find myself quite hot at times. The key will be to stay calm and fix the problems as best as we can. But, above all else, it comes down to having fun. This is Western States.

In the end, I know I trained well. Could I have done a bit more climbing? Yes. But overall I had a good training cycle and put in some good mileage for a guy who works full-time and has responsibilities as a dad and husband. Plus, by race day, I will have put in 11-12 quality sauna sessions.

Speaking of sauna sessions, they are getting easier. This week I've been using the sauna at Lifetime Fitness. Their sauna tops out at 185 degrees and I've put in two half-hour sessions (this week), drinking 60 ounces of water in each. The breakthrough I have made as far as recovering from sauna session is taking an S!Cap beforehand and another S!Cap afterward. I have found that, if I do that, the next day I wake up feeling fine--no washed-out feeling, no headaches, no grogginess.

Another factor in all of this is that I'm experienced. This is my twelfth hundred and I fully intend on it being my tenth finish at the distance. I have big-buckled four times at Leadville, which is not exactly an easy hundred. Also, it's not like I don't have experience in the heat. The 2007 Burning River 100 and 2008 Mohican 100 were no walk in the park. As I recall, both saw temperatures over 90 degrees (along with high humidity).

I wish everyone who will be running Western States all the best. I look forward to meeting the Western States community next weekend and to running the most storied course in all of ultra. Only about 370 of us will have this opportunity and I intend to take full advantage of it, soak it all in, and be grateful. 

I'll try to update my blog one more time before raceday. See you in Squaw.

Heat Training for Western States

With the Western States 100-Mile Endurance Run now only 16 days away, I'm in the throes of heat training. As most know, Western States is a very hot race, especially in the "canyons" section, and so it's key to go into the event ready to handle temps well in excess of 100 degrees. I'm coming from Colorado, where we had our signature cool spring. Unlike those coming from other areas of the country, our natural conditions until now (it's supposed to be 90 degrees today) have offered next to no opportunities for legitimate heat acclimatization.

With no real experience when it comes to formal heat training, I have used this great article by Badwater Ultramarathon legend Authur Webb as a guide. I have also sought some thoughtful advice from previous Western States finishers like AJ Wellman (2015 sub-24-hour finisher), Matt Curtis (2014 Grand Slam champ) and Andy Jones-Wilkins (10-time Western States finisher). As such, my heat training has focused on sauna sessions and some maintenance activities like--dare I say--driving home from work in the afternoon with the windows rolled up and vents off (I have been parking on the upper deck to get my car as hot as possible). With the weather in Denver finally starting to warm up, it will also likely involve a few afternoon runs. But sauna sessions are the centerpiece of the strategy as they are widely considered a "best practice" for Western States training (not to sound corporate).

Going into my Western States build up, while I knew sauna time would be a critical aspect, I didn't realize how physically hard it would be. The actual time in the sauna isn't what's so hard; it's how I feel the next day. More on that in a second. When I go into the sauna, it's always with about 50-60 ounces of ice-cold water in hand. And I always make a point to drink both bottles while in the hot box. I try to pace myself so that I'm drinking at an even rate for the whole time in the sauna and take that last sip just seconds before leaving. I also make a point to take an S!Cap afterward to help replace lost electrolytes, and I have found that the S!Cap does make a difference.

How long am I in there? Anywhere from 28-33 minutes at this stage. I originally wanted to build up to a 40-minute session but I honestly cannot conceive of how that might make me feel the next day. Such times as 28-33 minutes in the sauna are way out of the norm when you're looking at the "general population." Having watched a lot of people come in and out of the hot box over the past few weeks (this has offered its fair share of humor, too), I can say that the average session for folks is 4-8 minutes. No one stays in the sauna for a half-hour or even close to it. People have been incredulous when they saw how much I was sweating and asked how long I'd been in the sauna. Never mind what they say when I tell them why I'm doing this. It's all way out of the norm. And so I tell myself that, yes, this should be hard...because it is hard.

As an aside, despite the growth in ultrarunning over the past few years, we should never lose sight of how out of the norm it is to do what we do. It's easy to forget that fact because, for most of us, our friends are also ultrarunners. But the bottom line is that 99.99% of the population has no interest in lining up for an ultra. They cannot conceive of it.

Why am I finding it so hard to sauna train? I have found that the next day I usually struggle with headaches, mild dizziness and general fogginess. Occasionally it feels like a bad hangover. Sometimes it can be draining. The mild dizziness usually clears up in a day or two but it's no fun.

Having spoken with others, it seems this is all part of the process. Heat training is hard and fatiguing and that's why many Western States runners save it for the final stages. I started a week before my taper kicked in and it was hard to balance it all. So I did what I could and now am trying to get to at least 10-12 sessions by the time I'm four days from the race, when it's all behind me. While I have truly loved the build-up to Western States, the sauna training aspect has been much harder than I anticipated. I cannot imagine what Badwater heat training would call for!

If you have any heat/sauna training tips, chime in!

And That's a Wrap on Western States Training

Well, just like that, the taper for the Western States 100-miler is here. May was a very strong month, and I was able to go into my 3-week taper with a huge (for me) 7-day stretch where I ran 102 miles and climbed and descended a combined 24,400 feet. May saw 370 miles (not including miscellaneous walking). Most importantly, I felt good through all the volume and still feel fresh and alive.

It all ended with Saturday's North Fork "50K." I quote "50K" because it's really a 32.5-mile race--and one of the best such races in Colorado with its friendly, down-home feel, great organization and tremendous post-race picnic food complete with tall cold ones. It seems the Golden Gate Dirty Thirty, which was also on Saturday, is the "in" 50K for this time of year but I'll take North Fork any day of the week as it suits me better. It's a beautiful, fairly fast course, passing through some of the burn areas from the 1996 Buffalo Creek Fire as you climb about 4,800 feet (which is a lot less than Golden Gate). Plus, it has some nice descents that are perfect for conditioning the quads.

Except for the fact that I saw a dead motorcyclist on US 285 going home, it was a great day at North Fork. I finished in 5 hours and 21 minutes, good for 8th overall out of 128 finishers. Going into North Fork, the strategy was to run it very conservatively (as in all-day pace) and essentially use the race as an aided long training run. I was able to hold to that strategy through about 21 miles, getting passed by quite a few runners, and then it fell by the wayside a bit when I "decided" to amp up the pace and see how many folks I could reel in.

As we entered one of the burn areas in the late morning, I had a nice view of several runners in front of me. It was at about that time that my iPod turned to Bob Seger's "Shakedown," a great tune from the eighties (I've always been a Seger fan). With the competitive juices flowing and the legs suddenly alive, I picked up the pace and by mile 23 was running sub-7s, absolutely hammering the downhills. I passed, by my count, every single runner that had overtaken me in the first 20 miles and was looking for more. And I was feeling good despite the heat starting to pick up. My legs, after feeling tired in the first 20 miles from a lot of running in the past few weeks, all of a sudden felt light and my turnover was solid. My quads were in great shape. It was time to run.

So in the last 10 miles, I was able to gain a lot of ground and even passed a runner about a 1/3 of the way from the finish line, crossing feeling quite fresh. Zero stomach problems. I continue to wonder at the effects of my sharp reduction in sugar, which I began earlier this year.

Today, all feels good--just some minor soreness in my hips and ankles but otherwise the ship is sturdy. I put in an easy 7-miler this morning, followed by weights and my fifth sauna session. I'm looking to put in 10-12 total sauna sessions. Not really interested in any bank robber suit runs, though I admire the commitment quite a bit. The taper plan is to cut mileage by about 35% each week going into Western States, with very little the week of the race as I super-hydrate.

I've been running ultras for 13 years and it's not every day that you can go into a race feeling solidly good about your training. I feel like this has been a hell of training cycle and so I can line up at Western States feeling confident that I can finish and ideally go sub-24 hours...or much better. My quads are there and the heat training is progressing.

The word that best describes this whole process--from start to race day--is simple: Gratitude. I am grateful for this opportunity.

Dreaming of Running 100 Miles from Squaw Valley to Auburn

First things first: Congrats to my friend, Jason Romero, who ran across the country in about 60 days, averaging 50+ miles a day in the process. That is absolutely remarkable and it puts Jason in very select company. Oh, and did I mention that Jason is legally blind? Check out the details at his run website.

***

With my taper now 5 days away, I feel really good about my Western States training. All along my goal has been to get my mind and body to the place where I could line up at Squaw Valley Ski Resort on Saturday, June 25 at 5am and feel good about my fitness. And that's where I now find myself. In the last 16 weeks, I've had 8 weeks of 70 or more miles, 2 weeks of 80 or more miles, and 2 weeks of 90 or more miles. Then you throw in the X factor, which is the fact that I have a deep base, having run 3,200 or more miles nine years in a row (and counting). So the base is there and has to count for something! This week, with the North Fork 50K on Saturday, I'll be looking for one more 80+ mile week and then it's taper time.

I've not just been running. I'm also heat-training in the sauna, which has been critical because we have had the signature cool spring here in Colorado. I could write a whole blog on sauna training and what I've learned (and maybe I will). A session is anywhere from 28-33 minutes and I plan to work up to 40 minutes about two weeks out. I did a 33-minute session last week (same day as a 10-mile tempo run) and it kicked my butt for days! I'll usually drink 50 ounces of cold water while in the hot box and take an S Cap. It's all about teaching your body to process fluids as efficiently as possible while in hot conditions, like the American River canyons. Badwater legend Arthur Webb has some great material on heat training.

Plus, I've been doing some core work and today I restarted (low/moderate-intensity) upper-body weight training. I felt that all the weight training I did last summer and into the fall really helped me at Javelina since you need about every muscle in your body to cover 100 miles in the fastest possible time. Alas, limited time has meant I couldn't weight train much over the spring. But today I restarted, and I think it'll really help me in these last four weeks as I tighten the bolts and get the ship ready for battle on June 25.

Having read a lot on Western States, it's readily apparent to me that succeeding at that race comes down to two things: heat management and strong quads (unless you want to add a third element: a positive attitude!). My big goal is to run the last 38 miles after Foresthill at a good clip. If you can leave Foresthill with the quads in good shape, you are set up for a successful race because a lot of the final 38 miles is downhill (with some notable exceptions). If your quads are shot at Foresthill, you can still finish but it may be a grind. I fully intend to run that last 38 miles at a good clip and cross the finish line with a time I can be proud of. Which brings me to goals. My goals for Western States (tiered, as always):

1. Finish. Finishing is always the #1 goal in any 100-miler.
2. Under 24 hours. Do I want the silver buckle? Oh yeah.
3. Every man/woman for himself/herself.

Breaking the race into thirds, it really comes down to:

• First third - go out easy and run at a conservative clip. Don't be a hero.
• Second third - stay as cool as possible (mentally and physically) in the canyons.
• Last third - run!

The key will be running my own race and not getting caught up in the hype. 

My family will be crewing me--my wife, our son, and my mom and dad. Pacing me will be two awesome guys: Mike Wilkinson, who also lives in Parker, will pace me from Foresthill to Green Gate. From Green Gate to the finish, Kenny McCleary will be running with me. Kenny paced me to my win at Mohican in 2009, but he also paced me to 6th overall at Burning River in 2007 and 4th overall at Mohican in 2008. That was a long time ago! With Mike and Kenny with me, I will be in good hands. And of course I hope my son can pace me to the finish in that last mile. I'm so grateful.

Quite honestly, Western States is a dream come true. I think about it every day and sometimes I just can't even believe it's really happening. I have done my best to train hard for this race, realizing that I don't have many more "big goes" at the 100. This opportunity means the world to me and I've done all I could to prepare myself for it because I believe deep down that Western States deserves nothing short of your best. And that is what I intend to give Western States.

I would be remiss in not mentioning the Leadville 100. It's out there waiting for me--I want that fifth big buckle. But I have to compartmentalize things right now and that means Western States is my fixation. The minute I finish Western, it's time to celebrate the achievement with some beers and In-N-Out Burgers and then start the recovery process for Leadville, which is eight weeks later.

In closing, I want to express my profound gratitude for the opportunity to run Western States. This is truly a dream come true and just writing that sentence gives me goose bumps. Bring it on!

Western States: The Super Bowl of Ultrarunning

Since giving up added sugars and desserts last month, I am quite confident I:

1) Recover faster between workouts
2) Sleep better
3) Have more stable energy
4) Benefit from greater mental clarity

I am sure of all four of those, especially #2, which, admittedly, could be a key driver for the other three...... I do not miss desserts and I have come to love nothing but cream and butter in my coffee. Being off sugar has a transformative effect. But I am still far from a low-carb runner. That said, I eat way fewer carbs than the average American (and probably the average runner). I have found that, as my carb intake has dropped, I crave fat, which makes sense because it's the body's preferred fuel.

***

It's hard to believe but in a little over three months I'll be at Squaw Valley Ski Resort getting ready to run 100 miles on the most storied ultra course on Planet Earth. The excitement is building. I have wanted this opportunity for over ten years and at one time in my life thought it might never come.

My only regret is that this opportunity didn't come sooner, like when I was younger and a little more fleet-feeted. Then again, I was more immature in those years and might not have fully appreciated the experience. Bottom line: Western States is the gold standard and pinnacle for ultrarunners.

Pacing me at Western States will be Mike Wilkinson and Kenny McCleary. Kenny, who's in the 50-state marathon club and also has run a marathon in every Canadian province, paced me at Burning River in 2007 and Mohican in 2008 and 2009. He promised me years ago that he'd be there if I ever got into States and, sure enough, he's going to be there. Mike, an ultrarunner, has never run States but it's on his bucket list and this will be a great opportunity for him to see the course, experience the race, and help a buddy. I am grateful to both of them and to my wife, our son, and my parents, who will also be there.

This past weekend, my wife and I watched "Desperate Dreams" (note: the YouTube page says 1982 but it's really 1983), a grainy documentary that chronicles the 1983 Western States 100. In that race, Jim King, 26, and Jim Howard, 29, battled it out until the bitter end. King reportedly went off course by an hour after leaving Red Star Ridge (it was a big snow year), losing his lead by several positions. Yet he managed to regain the lead only to lose it to Howard with a half-mile to go as the runners were at Robie Point with the Placer High School track only steps away (they both talk about it in this interview shot 30 years later by IRunFar.com). Howard won in 16:07 and King in 16:08.

As the drama unfolded on screen, I kept thinking about "Unbreakable," which chronicles the 2010 race in which Geoff Roes overtook a seemingly indestructible Anton Krupicka before the Highway 49 crossing. As an aside, I've always thought it so sad Anton didn't get a win at States. He was entered into the 2008 race, which got canceled due to wildfires. As almost anyone would attest, that was the year Anton would have won States...only it was called off. Sad.

Circling back to the two Jims, I would argue--and this is just my take--that guys like King and Howard would be just as good and probably better today. Howard was a 2:18 marathoner and ran a 2:32 marathon while in high school. 2:18 back in the early 1980s was smokin' fast. With modern technology, gear, etc., those guys would be dominant today. If you watch "Desperate Dreams," you'll know what I mean. King weighed about a buck thirty-six back then and his stride was smooth as silk.

Western States has seen its fair share of drama. I still remember when Brian Morrison collapsed from exhaustion and dehydration on the track during the 2006 race, losing his win to disqualification. Last I heard, Morrison is returning to the 2016 race. Then you have Gunhild Swanson's crazy exciting finish last year.

With spring in the air, it's hard to believe that in only three months, I, too, will be soaking in the experience and running that storied course.

On the training front, all is falling into place. I'm gradually increasing my mileage and am at the place where I'm clicking off 70+ mile base-building weeks without much of an issue. Weekly hill repeats are now under way (this is the workout that seems to give me the biggest bounce). As this is Western States, the Super Bowl of Ultrarunning, I fully plan on being in the best shape of my life by race day. That will be a tall order because there have been some races in the past where I was clicking on all cylinders. But I'm certainly gunning for peak fitness going into States and I am willing to make the sacrifices to get there.

Knowing my mileage will be there (though these days it sure is hard to get in 100 miles in a single week due to busy schedules), my focus is on two key areas:

1) Getting the quads downhill ready. It sure would be nice if all the snow in the mountains would melt!
2) Being ready for the heat. There's a sauna with my name on it!

I am confident I'll be ready in both regards.

I also know that the better shape I'm in for Western States, the better my recovery will be so that I'm ready for Leadville 56 days later. If all goes to plan, I genuinely believe Western States will help, not hurt, me going into Leadville. My quads will be very strong after States. With those 56 days being about recovery, I'll also be well-rested going into Leadville. Plus, this will be my sixth Leadville, so I have experience and course knowledge on my side. I will place no pressure at Leadville on myself; if I need all 30 hours, that's OK. States will be a different story; I will want to run my best race possible, but at the same time I know how important it is to go into a race relaxed and confident.

I hope your training is going well and that 2016 is your best year yet!

Western States Announces Zero-Tolerance Policy on PEDs

Despite my best efforts not to mix my work with this blog, I can't help but share the video from an amazing event in Boulder where I presented. The event, "Liquid Sugar: Drinking Ourselves to Disease," was held at eTown and had some incredible speakers. My very short talk starts at about the 41-minute mark and is only about 8 minutes long. Check it out. All of the speakers were top-notch. I am definitely bald and need to just shave my head bare!



***

I'm getting over a horrendous back injury that kept me from running a step for three days. Not sure what happened but on Monday morning I woke up and ran a few miles and did a lower-body workout. While making breakfast afterward, I could tell my back wasn't right. Soon afterward, I had trouble walking. Tuesday was horrendous--I literally could barely walk. Wednesday was slightly better but still awful. This morning, I was finally able to run but my back was still stiff and so my pace was slow. I decided I'd run only if I had no pain. The worst seems to be behind me. My best guess is that I sprained my back. Last weekend I did ski and do a few tricks--maybe that tweaked it and then the running and weights on Monday sent me over the edge. Not sure but this was a brutal injury and I'm so glad it's finally getting better.

With that, what was supposed to be a good week, in which I wanted to get in 75 or more miles, is looking to be a total wash. That said, it's all good because the training has been solid so far this year. Western States and Leadville are fast-approaching and I'll be ready for them!

***

A few weeks ago, the Western States Endurance Run board announced a new policy on performance enhancing drugs. Here's the actual policy:

The Western States Endurance Run has a zero-tolerance policy regarding the use of performance enhancing drugs (PEDs). Any athlete who has been determined to have violated anti-doping rules or policies, whether enforced by the International Association of Athletics Federations (IAAF), the World Anti-Doping Agency (WADA), U.S. Anti-Doping Agency (USADA), or any other national sports federation is ineligible for entry into the Western States Endurance Run. The Western States Endurance Run reserves the right to conduct pre and post-competition testing for any and all performance-enhancing drugs (PEDs) listed on the current WADA Prohibited List. Any athlete who refuses to submit to anti-doping controls, if selected for testing, shall be disqualified and subject to a lifetime ban from the Western States Endurance Run.

The new policy was announced on WSER's Facebook page. Perusing the comments and reading other feedback, I was honestly blown away by some of the questions. Most folks commenting offered positive feedback but quite a few seemed bent on picking the policy apart with bizarre questions about false positives, therapeutic use exemptions, Lance Armstrong (why can't he just go away?), etc. A few charged that this rule was nothing but a way to keep Armstrong from ever getting into States (I'm all for keeping him out).

Maybe I'm simple-minded but the policy seems straightforward-enough to me. Whatever the case, reading some of the comments, it was another display of the pattern of a growing number of self-important ultrarunners pretending we're "elite" athletes when in fact most of us are just weekend warriors who will never, ever be tested because we'll never, ever win any races.

And, for those who are still freaking out over whether or not they're accidentally taking something on the WADA list that will get them a lifetime ban, here it is.

***

Now, go run!

Goodbye, Desserts!

Training for my Western States/Leadville double this summer is starting to heat up. I managed to get in 70.6 miles this week, capping it all off with a zippy 20-miler in which I paced a buddy, Mark T., on a Boston "simulation run" in the area of Chatfield Reservoir. I felt good pretty much the whole way. Being ski season, I'm getting in the miles when I can and trying to enjoy the slopes on ski weekends (without worrying about not running).

In the entire 20-miler with Mark, I had maybe 50 calories of Tailwind and nothing else (except plain water). For my pre-run fueling, I had a bowl of full-fat Greek yogurt with a banana and a little granola on top. That was about an hour before the run. My energy was stable and I got through the 20 miles without any lows. It didn't hurt that I was running with a friend.

I'm going on 12 days since implementing some tweaks to my diet. I hate to use that term "diet" because it's not really a diet--eating is a lifestyle whether it's healthy or unhealthy. But, alas, while I've always told myself my diet was pretty clean, it had its vices. Here are some examples of where it wasn't so clean. 

• For the past few years, my lunch included a protein bar--usually a Zone peanut butter and chocolate-flavored bar. Zone bars may be marketed as "healthy" but, in the end, they're candy bars--not a whole lot different than a Snickers.
• After dinner, I would have a graham cracker and a half with honey roasted peanut butter and (a lot of) dark chocolate chips on top.

These were my desserts on a daily basis, along with some sugar in my coffee (granted, I've never liked a lot of sugar in my java) plus a few other sweet concoctions here and there. That's a lot of sugar.

A few months ago, I started to notice how much sugar I was consuming and how I craved it at certain times of day--especially after lunch and dinner. I also started having problems sleeping. I realized that this was becoming unhealthy. An addiction? Yes. How addictive? Keep reading to find out.

Plus, I read a lot about sugar's impacts on our health on a daily basis (this is part of my job). At some point, I think I came to the conclusion that sugar is very bad for us. I'm not even sure moderation of sugar intake is healthy. I think sugar should be a rarity, and yet it's everywhere. Did you know Starbucks is one of the biggest sellers of sugary drinks?

But it's not just Starbucks. The problem is that sugar is in almost everything we buy at the store. It is no wonder our country faces an epidemic of diabetes (which usually accompanies obesity), and that the most common chronic disease of childhood is tooth decay. As sugar is in almost all processed foods (including "healthy" processed foods), you become addicted to it without even realizing it. It's kind of like how people got addicted to cigarettes before the whistle got blown on Big Tobacco for hooking people on purpose.

So, 12 days ago I implemented some changes to my "diet." I didn't make these changes to be a better runner. I don't need to lose weight so that wasn't a factor, either. I made them because I want to be healthier and to age well. A lot of this was inspired by my wife, who on January 1 cut out added sugars, including her beloved cereal and Dove chocolates. I watched her make these changes, and over time I started to realize that I, too, could and should do it. While I haven't taken it quite as far as she has, I feel that the changes I've made are making me a healthier person. For starters, I cut out desserts. Below are things I was deserting on that got bagged up and discarded for good.

No desserts wasn't easy! The first day was horrid. I endured horrendous withdrawal. I'm not even kidding. Day two was also tough (lingering sugar-withdrawal headache) but not as bad as day one. It's gotten easier every day and now, as I type this, I feel I've broken the "addiction." Addiction? Yes. Sugar is said to be as addictive as cocaine. I cannot imagine how hard it would be for folks who drink soda every day to break their addiction to sugar. Thank God I don't have that habit to break!

I've also made an effort to increase my consumption of vegetables, fruits and healthy fats (like eggs and avocado) while decreasing my consumption of meats (I do allow myself meat for dinner). In lieu of a turkey sandwich for lunch, I now eat hummus on a whole grain pita along with some cucumber and spinach. I'm also eating a lot of kale salad (usually with a hard-boiled egg, roasted peppers, etc. on top) and I'm finding that it's actually delicious. "Dessert" during lunch is an apple. I am still eating veggie chips. But more tweaks will come.

Since implementing these changes, I have found that my energy is more stable. My running hasn't suffered at all; if anything, it's improved. I sleep better, too. I still eat carbs--I've just cut down on how much of them I eat and I've really slashed my sugar intake.

It's a fact that, as we age, we become more and more insulin-resistant. This is usually because our bodies over time start to have issues dealing with all of the sugar (hidden and in plain sight) that we're consuming. So, as the years goes by, it's a good idea to start cutting back on the carbs. That's what I'm doing. It has nothing to do with running and everything to do with being healthier.

Here's to a low(er) carb life!

Check out this video to learn more sugar and its health impacts.

Training for the Western States/Leadville Double

First off, it's always nice when this blog is recognized as one of the best in the running genre. I certainly don't consider it one of the best but the recognition is nice. I am amazed that nine years have passed since I launched this site. I don't post as much as I used to, but I like to think the content is still fairly high-quality and helpful to others. My last post seems to have gotten a ton of traction. Some folks accused me of posting "click-bait" on that one but it was all genuine! Hmmm, what other top-10 lists can I think of (maybe the top-10 most annoying hashtags)?

***

Speaking of my last post.... Just to show you I'm not totally anti-selfie, here's a selfie I took on top of Camelback Mountain in Scottsdale, Arizona last week (but not with a selfie-stick!). GZ and I were both in the area on business and met up in the morning and made our way up the very rocky, technical mountain (all before breakfast!). There were a few stretches that required scrambling and damn did I love it!

***

Well, it seems the lottery gods were good to me this year. I got drawn in not only the Western States lotto but also the Leadville 100 lotto. So, it'll be two hundreds this summer. Unlike other folks who seem to click off the Western States/Leadville double with no problem at all, this will be my biggest challenge as a runner yet. The two races are separated by eight weeks. If they were both flat, then no big worries. But one has 41,000 feel of combined elevation change (plus high heat) and the other has about 36K and is high-altitude all the way.

Now in my 13th year as a "long-distance" runner, I am very proud of my longevity and to have the shot at Western States and Leadville in the same summer.

In looking back on my running history, the closet thing to what I'm facing this summer came in 2009. I ran in the Mohican 100 (race report) in June and then three months later lined up for the North Coast 24-Hour, which doubled as the 24-hour national championship (race report), clocking 131 miles in pursuit of a position on the US team (came up short). I never really allowed myself to recover between the two races. I trained hard going into Mohican, cut back for maybe two weeks, and then got right back into logging solid mileage for North Coast. After North Coast, I was physically broken. I had a sore and swollen knee, a battered arch, and various aches and pains that plagued me for months. I am convinced that these injuries then set me up for the worst injury I've ever sustained as a runner--a severe case of plantar fasciitis, which came in July of 2010 and required significant treatment after I managed to somehow, on a bad wheel, finish my first Leadville that year.

I say all of that not to rehash the past but to learn from it. I will be seven years older when I line up at Squaw Valley Ski Resort this June. Reflecting on 2009, I think it was a mistake to continue logging big weeks between the two races even as it got me two very solid results. Also, I now recognize the huge base I've built over the past several years--it means something. So, with that, I have devised a strategy for this summer's Western States/Leadville double.

First off, all of the heavy training will be done by the time I go into my Western States taper, which will start two to three weeks prior to the race. The training I put in between now and then will be for preparing myself for both races. My mileage now, in the early months (January and February), is/will continue to be about 55-65 per week, and I'm hitting the weights on a regular basis in order to build the strength I will very much need by the time the summer rolls around.

• In March, I will be up to 70 miles a week and will begin hitting the hill repeats and track workouts. My turnover right now isn't too good as I'm quite certain I'm not yet 100% post-Javelina.
• April will be 80+ miles a week, with a yet-to-be-determined 50K race as a tune-up (Rattler 50K in Colorado Springs?).
• In May, as time allows, I will be gunning for a few weeks of 90-100 miles, getting to the trails on the weekends for some ups and downs and as much heat as I can get. Memorial Day weekend will mark a huge training block. I will not be able to do the Western States training camp but that's OK--we have plenty of gnarly terrain here in Colorado, like the greatest place on earth to trash the quads (Pikes Peak).

Bottom line: I'll do what I can (as always).

What will be most critical is to feel some positive adaptation taking place as my training progresses and to then have a quality taper--that was certainly the case going into Javelina. Recovery will obviously be critical, so there will be some cut-back weeks to help keep me healthy and responding.

I will then give Western States my all, going for the silver buckle. I want to be running in those final 25 miles, when many are reduced to walking.

In the eight weeks between Western States and Leadville, rest and recovery will be the name of the game. Mileage will be very limited, as I'm able, and a diet conducive to recovery will be essential (lots of protein). I plan to get up to the mountains for some high-altitude hiking but will not be pushing the mileage at all. This summer, I really want to bag Mounts Elbert and Massive, Loveland Pass and perhaps even the DECALIBRON loop. It really comes down to finding the time. Time is very elusive. It's easy to be "planful" now. As the saying goes, everyone has a plan until they get punched in the mouth.

Whereas the goal going into Western States is to be at 100%, I will be very happy if I can go into Leadville at 80-90%. I am being realistic in saying that I will not be fully recovered from Western States by the time Leadville rolls around--not at age 43. My approach to Leadville will be to NOT look at my watch or splits at all but to instead run well within myself and finish ideally in under 25 hours. There will be no pressure at Leadville. If I need all 30 hours, then that's OK.

As I said to my wife this morning, I think all of this weight lifting will pay off when the summer comes. I feel my body getting stronger and firmer. My recovery is better. I can actually now bench press my body weight. My legs are stronger. Everything is getting stronger. In 100s, you need every muscle from head to toe.

Here's to a great 2016! Please chime in with your plans!

On the State of Ultrarunning

So this is going to ramble a bit. Accept it for what it is--a post that goes in many directions: PEDs, "Gordygate," etc.
 
It's hard to believe that this blog launched some nine years ago. In the past probably two years, I've been challenged to think up good, compelling content for posts because--well, to be honest--I'm not sure writing about what I do with my running is all that important or interesting. In some respects, blogging about one's self seems kind of narcissistic, and over the years the exercise has made me increasingly uncomfortable. Then again, as a writer, I believe in the virtues of journaling. There are some journal-style running blogs out there that I read daily and find great interest in because, in my eyes, they have value in their content. So, what I ultimately tell myself when I'm questioning the value of this blog is that it's probably reaching at least one person in a positive way.

Speaking of this blog, when I started it, I was 34 years-old, had been running for about three years, and was on the cusp of my peak. I had two really good years by my own standards--2008 and 2009--where I mostly achieved my goals. This graphic from Ultrasignup tells some of the the story but not all of the story because it excludes races shorter than ultra distance.

It's impossible to ignore the drop-off after 2009, when I stopped running sub-3-hour marathons (the sub-3 is in my mind the greatest indicator of my fitness level). I think the drop-off can be traced to at least three factors.

First, there's aging. I am slower today than I was in 2009 (but not a lot slower).

Second, my volume has dropped. I don't run 100-mile weeks anymore unless the time is there, which it rarely is.

Third, moving out West in early 2010, I started running in ultras with much deeper fields. My first big realization that the game was being played at a whole different level than what I'd experienced back East came in July 2010 when I ran in the Barr Trail Mountain Race, which goes part way up Pikes Peak and then back down. I ascended the trail just fine but then on the descent was passed by scores of runners who seemed to just float down the mountain. It was astonishing.

That was a long time ago. I'm now older, far more patient, and a bit more reflective. I've also made a ton of mistakes that proved to be great learning opportunities. The biggest lesson I've learned over the years is that, while I still do OK at shorter races like 5Ks and 10Ks, longer events are my friend and I have to run my own race. At Javelina, because I ran a smart race by my own standards, I passed a ton of runners in the final 25 or so miles. In ultras, it's not how you start; it's how you finish. The runner who's still running in those final 25 miles of a 100-miler will make up a ton of ground on most of the folks in front of him/her. This is where my plan for Western States in 2016 begins and ends--run smart from the start and finish strong. Details like strong quads late in the race and heat management in the canyons are tactics within the larger strategy.

So, now for some rambling. There's been a lot of talk about the state of ultrarunning. Two issues come to mind.

First, there's the "PED issue." PEDs in ultra have gotten some extra attention after the recent North Face 50-miler in San Fran, which included a known doper who'd served a ban, and Lance Armstrong's revelation that he wants to run an ultra. A lot of folks want a testing system. I would love to see testing and would gladly take part in it because I think there should be zero tolerance when it comes to PED use. You use PEDs and you're banned for life. Period.

But what is a PED and where does one draw the line? How come caffeine is OK when it's a known performance enhancer? What about ibuprofen? How about marijuana, which a growing number of ultrarunners use in training and racing as it can help ease stomach distress and promote appetite? Where do we draw the line? If we want PEDs out of ultra, then we might need to say no to all of them, not some of them. Something to consider?

But it's next to impossible to implement such a system in ultra when there's no governing body and when races are very grassroots in terms of their organization (in most cases, it's a lone RD who already has a full-time job but somehow finds the time to get the necessary permits and round up volunteers to make a race happen). To do good testing, you need a unified system that allows for a central repository of test results. You also need enforcement. This wouldn't be cheap. With that said, the issue of testing seems to be a non-starter since you have a sport that's so grassroots and unstructured. As of now, it's a dog that won't hunt.

Bottom line: A system for PED testing will likely never come to ultra unless some big sponsors make it happen. We have to self-police as best as we can.

Second, there's the Gordy Ainsleigh situation, which could be called "Gordygate." Gordy, as many of us know, started the Western States Endurance Run and is essentially the founder of the 100-mile trail race. He is not really the founder of modern-day ultrarunning; we can give that distinction to Ted Corbitt. But there is no denying that Gordy has made a huge impact as a pioneer. When I saw him at Javelina, I thanked him for "making this happen" in the first place. Anyway, as the 2016 Western States approaches, Gordy faces the prospect of not being able to run in the race he founded. The reason is that he's not qualified (yet).

The Western States board, as I understand it, has said to Gordy that all he needs to do is finish a qualifier and he's in the 2016 race. He's not subject to the lottery; he'll always have a spot so long as he qualifies. They even extended his qualification window to include a few qualifiers in early 2016.

Some people think Gordy should have a lifetime spot without the need for a qualifier. Others think Gordy should have to qualify to access his spot. Both camps have legitimate arguments and this is certainly an issue on which reasonable people could disagree. I happen to fall into the latter camp. I think Gordy should always have a spot--always!--but I also think he should have to qualify for it just as the rest of us do. That's where the Western States board landed and I think they got it right.

Interestingly, I know a lot of long-time ultrarunners, who could be called "old school," who think Gordy should have to qualify. I also know lots of newer ultrarunners who think Gordy should have a spot for life. Where you stand on the Gordy issue has little to do with how long you've been in ultra and probably more to do with your general outlook on life and maybe even your worldview.

In ultra, no one is better than another. Some of us may be faster than others but ultimately we're all equal. We love the stories of Scott Jurek, "back in the day," winning Western States in 15 hours and change and then hanging out at the track and congratulating all of the runners as they came in. We loved hearing that Rob Krar ran the last mile of the 2015 Western States with Gunhild Swanson, who finished the race with seconds to spare and, in the process, became the story of that race.

We love those stories because they speak to the essence of ultra: though we come from different places and have different perspectives, and though some of us are fleet-feeted while others of us are cut-off chasers, an ultra brings us all together as like-minded folks who enjoy running a long way. To give special privilege to some and not all goes against what ultra stands for.

Have a very happy New Year!

A Ticket to Western States

On Saturday, my name was pulled in the Western States Endurance Run lottery. The invitation to run in the world's most prestigious 100-miler--the first 100-miler, the "Super Bowl of Ultrarunning," the "big dance"--is a dream come true. I have dreamt of running in Western States since I ran my first ultra a dozen years ago. It is honestly hard to believe this moment has finally come.

With a total of four tickets in the hopper on Saturday, I had a 14% chance of being selected. I had told my wife that, realistically, it would be 2019 or 2020 before I got in. By then, I'd have enough tickets to have a serious shot. But lady luck was on my side this year. When I saw my name pop up on the website, which was being updated real-time as entrants were selected on Saturday morning, I was in disbelief. It was a surreal moment. The first thing I did was call my wife. Was this really happening? Would I finally have my shot?

And to think that it almost didn't happen. I wasn't qualified for the 2016 running of the Western States Endurance Run until November 1, when I crossed the finish line at the Javelina Jundred. I went to Javelina with really one goal in mind: to stay qualified for Western States. In the process, I regained my confidence as a runner, after losing it at Bighorn, and now I've been handed the opportunity of a lifetime--a ticket to the "big dance."

Through all the growth ultrarunning has experienced in recent years, there have been a few constants. Among them: Western States remains THE iconic 100-miler in large part because it's set the standard. It is the gold standard, like Kona is for Ironman triathletes or Boston is for (us) marathoners. 

Western States will be my big goal race for 2016. I intend to give it my best. Although it's hard to train the way I used to (from a time standpoint), I will throw everything I can at Western States, because that race deserves nothing short of one's best. I will need to be ready for the 41,000 feet of combined elevation change and those sweltering hot canyons. One can run ultras for years--even decades--and never get a chance to line up for Western States. This could be a once-in-a-lifetime opportunity, and I intend to take full advantage of it. I will soak it all up and, when it really gets tough, think about how good it'll feel to run that last little bit of the race on the Placer High School track in Auburn.

With a very solid base in place, training will begin in earnest in mid-February. It will consist of a healthy dose of volume, lots of downhill running, weights, hill repeats, heat training, as much trail work as I can get in, and some tempo efforts. Ski season will still be in swing then so I'll train hard on weekends we're not skiing--basically I'll be opportunistic. Then in early April, when ski season is behind us, I'll really crank it up.

I also intend to line up for Leadville in August, assuming my name is drawn in that lottery, too. The challenge of two iconic hundreds in one summer practically intoxicates me with excitement. The two races are separated by about eight weeks. Recovery between the events will be critical.

In due time, the details will be worked out. For now, I'm just elated beyond belief to have a ticket to one seriously bad-ass 100-miler. And I'm hoping to get back to Leadville for what will be a summer I'll never forget. Let's get it on.

Uncertainty and a Rant About Selfie Sticks

With the racing season over (except for maybe a yet-to-be-determined 5K in December), my attention has turned to next year's schedule. At this point, all I know is that in 2016 I want to run a Boston Marathon qualifier in a spring road marathon and yet again finish a 100-miler, preferably Western States and/or Leadville. There are a couple of scenarios that I'm turning around in my head:

Very Awesome (Dream Scenario)

Under this scenario, my ~14% chance of being drawn in the Western States Endurance Run (I have four tickets in the hopper) has come through and I'm one lucky bastard. That would mean:

Colorado or Colfax Marathon - May

Mount Evans Ascent - June

Western States 100 - June

Leadville 100 - August

So, the big thing out of that schedule is a Western States/Leadville double, which I swore I'd never do but, damnit, if I get into States I just don't think I could skip another year of Leadville. The name of the game in the eight weeks between Western States and Leadville would be recovery, limited maintenance running, and acclimatization. Eight weeks comes out to 56 days--that should be plenty of recovery time. Also in the mix under this scenario: the Mount Evans Ascent, which--for a road guy like me--is an absolutely awesome high-altitude race.

Somewhat Awesome But Has Already Been Done

Colorado or Colfax Marathon - May

Leadville Trail Marathon - June

TBD 50K - July

Leadville 100 - August

Next Saturday, when the Western States lottery drawing takes place, I'll have answers. But I'm also mindful of the fact that Leadville, too, has a lottery. So, nothing is a given. If I strike out on both, well, maybe I'll go back to Bighorn and get revenge. That race is on the revenge list and one of these days I will return for redemption. But I very much am hoping for at least Leadville. I desperately want to return and get my fifth sub-25 buckle after taking 2015 off. I learned in 2015 that Leadville is just what I do--it's a race I love and it's a race that is close to my heart in every way.

***
 

With Javelina now in the rearview mirror, I continue to reflect on that entire experience. The narcissistic absurdity of "runners" carrying/using selfie sticks and talking and texting while running (meanwhile, my iPhone was 3 miles away in my parked car), it was simply an amazing race. I am satisfied with my result, though I know I could shave off at least one hour by doing a few things differently (such as not puking in the heat of the day). I am very confident I'll return to Javelina one day--it's too awesome of an experience to be one and done. My reflection has brought me to two concrete conclusions that I think will benefit me in future 100-milers:

1) My training for 100s has to center around aerobic development (basically MAF), with limited quality sprinkled in--namely weekly hill repeats and some tempo running. When it comes to training for 100s, there are many ways to get it done and we're all an experiment of one. For me, it's a game of being aerobically fit and putting in volume. Period. I was very aerobically fit at Javelina and it's because of the way I trained--I stayed in zones two and three most of the time and that's what I need to be fit for 100s. For marathon training, it's a whole different game--lots of quality.

2) Upper body and lower-body weight training is critical. I can't say enough about how critical weight training is at least for me. The payoff is huge. I am stronger. My pace gets faster because I'm more efficient. I seem to recover faster. Weight training helps everything click the way it should. If you're 40 or older and not weight training, you should consider starting because you're likely losing muscle to Father Time. The many frustrations with my performance that I've had in recent years probably stemmed from muscle loss due to aging. I'm now reversing that process and I can feel the difference. Another benefit of weight training for guys: It promotes testosterone production (no explanation needed).

Bonus insight: For me, the key to nutrition in 100s is that everything has to revolve around taking in lots of water and using ice to keep myself cool. If I take in some soda or sports drink, or even some potatoes, I have to wash it down with water. Water seems to go a long way in keeping my stomach problems at bay. Then there's ice: It's the single best way for me to stay cool.

***

Just to quickly circle back to selfie sticks in ultras (and really selfie sticks in general): If they're here to stay in ultras, well, I won't be sticking around long. I hear they have 200-mile races now. Maybe in those, the selfie stick/hashtag people will be kept far away. I am hoping that at Leadville in 2016 there will be no selfie stick-carrying "runners" who hashtag to death their every narcissistic social media update as they make their way along the 100-mile course. Here's the deal: Ultrarunning and selfie sticks don't mix. I would also say ultras and hashtags don't mix but I know some really good runners who use them on Facebook (I try not to let it get to me, though I do admit to using hashtags on Twitter but that's purely a work-related account).

Bottom line: Selfie sticks should be banned at all ultras (I'm pretty sure they're banned at most road races). They are a danger to runners because they create a distraction. Beyond that, they are just annoying, narcissistic and absurd.

Grumpy old bastard rant done.
 
***

So, with that, here's to the lottery gods showing some favor. But even if I don't get into Western States in 2016, that's OK. I'll keep qualifying and entering and then my lucky day will come.

Now, go run.

2015

With 2014 starting to wind down, I've been thinking a lot about what I'm doing running-wise next year. Over the past few weeks, lots of thoughts have swirled through my brain. I've considered taking the year off from racing and doing my own thing, such as running the Hardrock course over three days at a time of my own choosing. In recent weeks, I've become fairly disillusioned with the state of ultrarunning. When I started running ultras in 2005 (not that long ago, mind you), you could register for most races the day of the event. These days, it seems the sport has been over-run, with demand far out-stripping available supply. Some events sell out in a matter of hours; some in a matter of minutes.

I don't mind saying I wish ultrarunning still operated mostly in the shadows. The sport has garnered attention for years, but not like it does today. Admittedly, I could be a hypocrite. On the one hand, I want ultrarunning to be underground. But on the other hand, I'm a runner/blogger.

Soaring demand for limited spots means a lot of things, including the need for ridiculously advance planning when it comes to one's race schedule. I don't like that. I think when one's decision to enter a race has to be made eight or more months in advance, spontaneity is lost. You may not mind registering that early, but I do. I like flexibility.

Of course, what's happening in ultras is just the product of market forces, so it's a waste of time to whine about it. It's been shown that, in down economies, running becomes more popular. With that, you also have a few best-selling books that have driven enormous numbers of runners into ultras. The Western States lottery has never been a gimme, but in 2014 your odds of getting in were, I believe, a mere 8 percent. With tighter entrance criteria for 2015, it'll be interesting to see what the odds are for the approaching Western States lottery, which I'll once again try for. Will the odds get better, get worse or stay about the same?

Then you have Leadville. I'm not even going to go into where I am with that race right now, other than to say it's an estranged relationship after much thought and soul-searching. Which brings me to 2015. After debating giving the middle finger to racing in the coming year, I have decided to once again take part in the madness. But I like to think I'm being much more discriminating with the races I choose to enter in 2015, opting for events I consider high-quality and genuine, along with hopefully a few "fat-asses." As of now, here's what things look like:

April: Cheyenne Mountain 50K
May: Golden Gate Dirty Thirty (50K)
June: Western States Endurance Run or Bighorn 100 (Bighorn registration done!)
August: Pikes Peak Marathon
October: Columbus Marathon

Obviously, Western States is a big question mark. Fortunately, I'll have a few tickets in the lottery (better than the one I had last year), and so I'll be hoping my name is drawn. Western States is a dream of mine. But if it's not meant to be in 2015, then I have a really sweet backup 100-miler that I'll be stoked to run--the Bighorn 100 just north of here, in Wyoming. From what I've heard, Bighorn delivers a genuine ultra experience and is a very challenging race with lots of vertical, lots of mud, an 11am start that has all entrants running through the night, lots of single track and lots of mountain terrain. Oh yeah, and it's a Hardrock qualifier. That's one of the reasons I loved Mohican back in the day--it was genuine and kind of "down home." I miss genuine.

I think the timing of Western States and Bighorn suits me well. I'm one of those runners who gets the bug in early April, when I start ramping up my mileage. By late June, I'm usually in really good shape. As the summer progresses, I start to go stale. A 100-miler in late June would mean I'd go into it in pretty awesome shape. I've never gone into Leadville fresh. But it seems I always run well in June.

The additional silver lining to a June 100 is that I'll be able to line up for the Pikes Peak Marathon later in the summer. I've never run PPM, but I've run the Barr Trail enough times to appreciate the challenge of racing up and back down that glorious 14'er to the south of Parker. I'm guessing by the time Pikes rolls around, I'll still be somewhat compromised by my 100 earlier in the summer, but I'll nonetheless take part in a race that I've dreamed of running for years.

The year would then wrap up with a go at the Columbus Marathon, where it all started for me in 2004. It's impossible to say what my goals for Columbus will be. The last time I ran Columbus (2008), I crossed in 2:59, hampered by a hamstring strain. It would be great to go back after all these years away--awesome course, awesome event, lots of memories.

Life is one big pendulum. Right now, ultrarunning is growing by leaps and bounds. In time, the growth will start to level off and things will become more manageable. For now, it's a race in and of itself just to get an entry in your favorite events.