At the Edge of the Cliff

Informed late last night that I am number 1 on the wait list for Hardrock now.  I've also employed a pacer who's experienced on that course.  I know they don't mark the course much at all and getting lost is part of the race but I'd like to minimize that as much as possible, especially in the later stages after going for 21 hours.  Picking up my pacer at mile 72 in Telluride.

Talk about over thinking something, for the last week I've been pondering the use of walking sticks at HR.  I've asked three veterans of HR and received partly similar and partly different advice.  "It definitely helps, if you have experience with them."  "Don't bother.  Just one more thing to worry about."  "Karl set a huge PR using them.  He feels like it's cheating."

The climbs during the whole race (EVERY MILE) are enough to warrant the use of sticks but it's the climbs after Ouray (mile 56) that have me lying in bed saucer-eyed at 2am.  One five-time finisher friend told me, "Virginius Pass is heinous."  He suggests getting a tent stake to assist in clawing my way up the climb.

Virginius Pass (up further to the left).  Photo: Scott Jaime

3rd on Hardrock Wait List

With 11 days until race day.  This is going to happen...

Mt Evans and Western States

Action pose when I came up on Shaun during the descent.  That thin line to my right is the road way below - it's switches back and forth like that for about the last 4 miles to the top.

I didn't want to be a slug in front of the Macbook Pro all day watching Western States unfold, so earlier in the week I emailed Shaun Katona to see whether I could convince him that running up and down Mt. Evans would be a good idea.  Being the ambitious lad he is, he accepted.


We arrived at the base of the mountain and got started around 7:40am.  I left while he was still adjusting his hydration pack, since we weren't planning on running together anyway.  The climb was relaxed and easy.  I only broke into a walk when eating or taking in a particularly nice view and reached the summit in around 2:40.  I stopped just long enough to eat some clif bloks and chat with a couple people who were surprized I ran up and planned to run down (we were the only two running on the mountain amidst a parade of cyclists) and I was on my way.  


After descending about 3.5 miles, I bumped into Shaun and he decided to head back at that point.  Gravity pulled me on much of the run down but there are many sections of flat and even incline, so there was still work to be done.  I was out of water just after starting the descent and only ate about 300 cals total, so I was sort of loping and groggy for portions of the descent.  I was happy to be done, for sure.


My goals for this last longer effort before Hardrock were:
Run at higher elevation (14,270 feet with A LOT of running with all the switchbacks between 13k-14k)
Get in a long, sustained climb (15 miles to the summit)
Beat up my quads a bit on a long descent (15 miles down, all on pavement)


Accomplished them all.  Elevation has never seemed to phase me, for which I'm grateful.  The maintained slight drop in weight since San Diego 100 two weeks ago helped with the climbing; I felt light and energetic.  Quads feel good this morning even after the sustained pounding descent.  Shaun and I then nearly put Bojeau's Pizza out of business with a couple of stacked pizzas and relay laps of the salad bar.  Great way to spend the day.


Wore the prototype Cross-Compression shorts by McDavid, along with my MD calf sleeves.  These really helped stabilize the muscle shaking and vibration on the descent and probably, at least partially, why my legs feel just fine this morning.  Finishing the week with:
64 miles running (11,000+ feet climb)
16 miles speed walking
22 miles road ride at 20mph


By the time I got home, the Western States leaders were just past the half way point.  I followed the race the rest of the day, barely able to stay awake for Kilian's finish in 15:34.


There'll be enough digestion of the race on blogs, both amateur and knowledgeable over the next few days but my initial standout thoughts are:

• 14 guys under 17 hrs
• Ellie Greenwood's monster surge and win
• AJW running probably the best race of his life
• Just 1 American in the top 5

What thoughts do you (the 3 readers of this site) have?

Teenage Mixed Drink: Western States Wallop

The chatter about Western States reminds me of those drinks we made in our teens.  The first couple of ingredients tasted good but over adding and mixing and soon it's just putrid liquid you would choke down for the buzz or acceptance.  I don't mind the overkill and reiterations of the obvious but I prefer it to be accurate.  I read Runner's World's preview of the men's race and they called Jornet a "Frenchman".

I'm in the odd world of recovering from a 100 and tapering for a much more demanding 100.  The recovery was a breeze.  I felt good three days after the run and virtually 100% just 6 days after.  Now, 12 days later, I feel super, actually, lean, energetic (except today I'm a bit groggy and thus taking it easy), excited to race and overall in good spirits.  I would've traded my favorite signed Donny Osmond poster to be at WS this weekend, whether pacing, crewing, gawking, whatever.  However, I'll be sitting in front of the laptop after a run up and down Mt. Evans in the morning (my last bigger effort before Hardrock) and following every update on the WS site, tweet, blog post, etc.  And, my friend, Darren will be at the all-important section of the WS race, Forest Hill, which is 62 miles into the race.  He'll be forwarding photos and commentary to me, so I can tweet them.  The photos should be telling as to how folks are feeling.

Wish Hardrock would update the wait list.  I've heard it's moved some but it's not posted on the site.  I've already taken the time off work and am heading to Silverton on Wednesday the 6th.  I'm running that sucker (or, crawling up and tumbling down, yeah).

Good luck to the WS runners.  Have fun chasing Kilian.  Bon chance et a vortre sante!

Karl Meltzer Interview: King of the Hill

If you look behind you in a race and see this...

You are now one place lower and this is your new view.

Karl Meltzer.


It's a unique name that brings one word to mind: "Speedgoat". Running and finishing a 100 mile run is a life changing experience. Winning 30 of them is mind numbing. The accomplishments Karl brings to each race emit a shield of awe around him at the start. That shield is broken only by the Speedgoat's gregarious, straight-forward, yet fun personality. He doesn't care about the awards, the accolades, or the admiration that seems to drive so many egos. He wants the challenge and the competition and loves to hear someone say, "That would be impossible". Because, for Karl, nothing seems impossible. Case in point, on his speed record attempt on the Appalachian Trail in 2008 he came up against debilitating Anterior Tibialis Tendinits that would cripple normal men. It all started with the wettest week in history in Maine where rivers swelled and were uncrossable at times, slowing him down. He developed trenchfoot, which made him pull his toes up, putting stress on the anterior tibialis, causing the eventual tendinitis. With the record slipping away and hundreds of thousands of steps to reach the finish he should have given up, most would. Hell, I don't know anyone who wouldn't stop. Karl realigned his goals and pushed on with no motivation other than to finish what he started. That's the kind of competitor and man we're talking about; someone who can never be counted out. At 43 years old, he continues to be one of the most feared 100 milers in the world.

Karl Meltzer upon completing the 2,064 mile Pony Express Trail, averaging 50+ miles a day and stamping it with  his  personality by running a sub 24 hour 100 miles on the last day to finish.

Karl graciously took the time to sit down for an interview and here's what the Speedgoat has to say…

FF: Karl, thanks so much for taking the time to share some of your experiences and thoughts with us. Your schedule is packed, as usual, and I'm grateful to catch up with you in the midst of the season. First, what is your race schedule this year? What are the goal events and what is the overall goal for the year?

KM:  My first goal was to win at least 1-100 miler in 2011. Winnning Massannutten made it 12 years in a row with at least one 100 mile win. From this point, I would certainly want to win another. Hardrock for sure, would make the 6th time to win that one. Comp is tough though, so a good run to the finish is what I have in store. If I run well, I'll have no complaints. UTMB, Wasatch and Bear, I'm just running for fun. I'll do well, at UTMB and I'll be ready. Top 10 at UTMB would be great, and most of the fast americans are going there, so it'll finally be a chance to race against my fast buddies as I"m not qualified to get in Western States where most of them run

The rest of the year, I am running UTMB, August 27, Wasatch 100 Sept 10, and Bear 100 Sept 24. These 3 100s are in a 5 weeks span, so like running C2M and Antelope Island in 6 days, this 3 will also be tough. I'm interested to see how I do with these three tough races in a row.



FF: A crazy year of racing for most but seems to be the norm for you.  What's your home life like? Give us some insight into a day in the household of Mr. and Mrs. Speedgoat. Do you watch tv, work a "regular" job, go out to eat much?

KM:  I get up mornings and take care of my clients first, it's usually pretty early,then go run. Mrs. Speedgoat has the real job and works at an arcitectural firm Monday thru Friday, but has alot of freedom to have fun and play too. After running, I usually eat, take a short nap, then play in my backyard. I like gardening, so that consumes time. I also check email and client consultation throughout the day. During summer months, I also play golf a few times a week. My handicap is about a 5, so it's a great fun sport for me. If there were any other sport I would like to be a pro at, it would be golf.. I don't have a "regular job". coaching, running and the Speedgoat 50k provide just enough income to live a fun life without any real stress. I rarely go out to eat, it's expensive, but when I do, I am not afraid to spend. I would hate to have to look at a menu and not order something I want because of what it costs, which is why we rarely go out to eat. My wife is cool with that. I like to cook as well, so I fire up some fine meals at home.



FF: Sounds like a busy schedule to me!  Looking back, what was your first ultra race? What was the first win? What is the most memorable race (or long distance run) you've done?

KM:  First Ultra was the Wasatch 100 in 1996. I finished it in 28:26 after being lost for 1.5 hours at mile 92. I never thought about quitting, only about getting to the end. My first win was the Wasatch 100 in 1998 setting a record of 20:08. When I told some friends at Snowbird I worked with, they weren't surprised as I love to run, and would always focus my day around my run. I still do that today, but don't work at Snowbird.

My most memorable run is a tough one, but finishing the AT in 2008 after dealing with so many issues was quite satisfying. Also just winning my 30th 100 was huge for me. It's gonna be tough for others to reach that point if they don't run 8 100s a year the way I've been doing it the past 5 years. Some were not as competitive, but the times were always good, never did I slow down or sandbag a race. I always run my best when it counts.



FF: "Flash in the pan" comes to mind with standout ultrarunner names who burst onto the scene and then vaporize, never to be heard from again. You've been consistently at the top for 15 years. Who were your top competition in the early years? How have you managed to keep your body (and mind) healthy over the years? I mean, it's not like you're just running two big events a year; you're getting out there month after month competing at a top level. What do you attribute to that kind of longevity and durability?

KM:  Addiction is the bottome line, winning never gets old. :-)

It is true that alot of fast ultrarunners come on the scene quick, win a few races, then dissapear. I love to run, I love to compete, and I won't kid you, it's pretty cool to be a sponsored ultrarunner who doesn't need a real job to get by. I only survive barely, but I've always been that way, so why get a real job? I will live on the edge till I die. I only work to live, I never live to work, that's overrated.

Eric Clifton was the first guy I wanted to race. He was the man, along with Ian Torrence in the mid 90's. both still run, but not as fast as they have in the past. I think one of the reasons I've done so well, is when I was about 34, I started focusing on running 100s, simply because I didn't have to run as fast, I could just run all day, and that's what I like. I also like hard races, and training in the Wasatch mountains is a great place to train for that, so I put my head down and started racing 100s. Never thought I would win 30. At this point I've run 49 of them. Hardrock is my 50th coming up, and it would be pretty special to me if I won it. If I don't, then I'll go to the next one and try again. It's just an addiction.

I also contribute my longevity to smart training. I don't overdo my mileage, some would say I don't train enough to run 100s. :-) but, if you have a good mindset and have been running for 30+ years like I have, it becomes all mental, and I have a pretty good base, wonderful support now from my wife Cheryl, and the desire to keep trying ot raise the bar.

Funny thing is too, that I've always like softer shoes, it started with the Montrail Vitesse, and now with Hoka. I think I would be a good experiment on longevity running in soft shoes all my life. My joints are in great shape and feel this has been a real reason for it.

FF: Your longevity and ability to maintain the high quality of racing makes you key figure in every race you toe the line at, no matter who else shows up.  What are your feelings on "championship" races like Western States 100, UTMB, and Northface Challenge? Are they meeting the need for a true championship? What would you like to see in an event that could legitimately be deemed "championship"?

KM:  Championship races are great. The problem is that in Ultrarunning is many RD's are very old school and won't let in certain runners at the last minute, and maybe that's because they feel pressure from the mid packers that feel it's not fair. I don't think top runners should completely expect this, but at the same time, it's tough to enter a race 8 months early, hope to pass the lottery, then crush it all year and not be able to get in the competitive race because we didnt' send in our money on time. Saving a few spots, as Matt Carpenter suggests would be a good idea. Another problem is that with no prize money and alot of races out there, it doesn't matter which one I run, I do it for fun. yup, I'm competitive, but I don't ever want to be forced to run a championship race if I don't want to. Western States is the exception, I would love to run it, but am only qualified to enter the lottery, even with winning 30 hundreds. I think that's wrong, but still, I'm not gonna fight it, it is what it is. Western especially, without prize money, and allowing runners that can compete at front not getting in, cannot be called a true championship. NF50 I don't really know there policy on that,and haven't really explored it because I like100s, they are alot different and with alot more variables. UTMB does let the best runners in, even at the last minute, and even allows the top runners to be seeded, which means in Chamonix with 2500 runners, and tens of thousands of spectators, we get to jump in the front of the start line at the last minute as opposed to sitting there for 2 hours. ( runners not seeded at UTMB will sit at the start line in the front that long just to get a good start). The road is narrow and singletrack is not far from the start. The only thing UTMB is missing is prize money, why they don't have that is beyond me. They do drug test though, which is a european thing. You would think if people were gonna cheat, there would be prize money. Stay tuned for a big purse race next fall, it's in the works right now, but we'll see. UTMB in my opinion should be the big dance. Europeans are far more into their individual sports, unlike the US where it's mostly couch riding and watching football, baseball, basketball....It's different there, and would be a great place because there is simply better comp. Euros are passionate about these runs and bike races, the US doesn't care much.

FF: You and long time friend, Scott Mason, started and organize the Speedgoat 50k, likely the most difficult 50k in the world (from personal experience, it's brutal). How did that come about? What have you learned from the experience of being a race director? It's sold out this year now, correct?

KM:  I was actually the founder of the race. It all started when I was working at Snowbird and talked with the Events director, a guy I've known for 20 years now. We chatted about it while I was working serving him margaritas. I told him I could easily get 100 runners here the first year. We had 112 the first year, and now it is closed at 250 runners. I plan on making it the go-to race, one that is so hard,it hurts everyone. :-) I created the course, one that I would train on, so others can see where my success comes from. I try to keep it somewhat unique with great prizes, and now prize money which comes directly out of my pocket. I knew having my name attached to the race would bring in alot of runners, and the SLC area is loaded with lots of ultrarunners, I know mostof them now too, so I knew if we had a great course, the runners would come.

After the first year, the race was changed over to my website and I am the sole owner. The first year, Scott and I split it because he had the website. We made our separation just for business reasons, not on bad terms, it was all good, but we had to do it to make it more fair.

Being an RD, especially the first few years is tough, so many things can happen, and it takes alot of organization. It's pretty dialed now, and Scott and many others help tremendously to make it happen. without the volunteer support, like most races, it could not happen, and Snowbird is super psyched with what we have going. It's a great relationship, even though I don't work there anymore.

FF: Shortly after putting on your 50k, you'll be heading to France for the UTMB (a 100 mile race in Chamonix). What are your thoughts on that race this year? Lots of the top Americans will be there with you. Who, besides yourself, do you think has a decent shot at top 5?

KM:  I'll pack up and go to France, but not until the 21st of August. The past two years, I"ve gone over with my wife Cheryl and visited Germany and Switzerland. This year, we are both still going, but for a shorter time. Geoff Roes, Nick Clark and Dave Mackey probably have the best chance at top 5, but don't count me or Scott Jurek out, we'll both be ready.. I won't race in the front early, but the course gets tougher after mile 65 and may work well for me this time. I will be as ready as ever when the time comes. Any way we look at it, it'll be more competitive than Western because of the European contingent. The only Europeans here for WS are Killian, Jez Bragg and only a few others. I think all the top americans that have a chance will be in Chamonix, with the exception of Tony K, but that's only because of his injury....which is a real bummer, he would be a favorite for sure.

FF: You put up some amazingly accurate odds for races on your site, www.karlmeltzer.com. Who's your pick for winning UTMB?

KM:  I think Killian is gonna win again, and Geoff will be close. It's a real hard call. After we see how Killian responds at WS my odds will be up and I'm sure there will be alot of jibberish about it.

FF: Finally, do you have any long distance runs, like the Red Bull Human Express and Appalachian Trail, planned?

KM:  I do plan on running the AT again, but not sure what year, I hope next year, but if I do it again, it'll be planned differently and more stealth, not a big production like last time, which skewed my performance a little bit, not to mention a million other things. I also may do 5-6 long trails in one summer. Long Trail, Colorado Trail, JohnMuir, and a few others with Red Bull, but none of this is set in stone, only set in my mind.


FF: Thanks again for your time.  You've been a standout inspiration to me since I started running ultras and I appreciate all you've done for the sport.  Have some great runs the rest of the year!

Please visit Karl's site for his current odds on this Saturday's Western States 100 showdown.  www.karlmeltzer.com

Boulder Sunrise Century (100 mile) Ride

Paul (left) and Mike (illustrating the course elevation profile with his fingers)

"30 mile climb to Ward?"

"Yeah, but then another hilly 25 miles to Nederland and back.  It'll be great!"

After the RAM Bicycle Century Classic a few weeks ago I was a little skeptical as to whether I wanted to do another century.  I mean, there were like six of us who started the RAM, barely any course markings, no road marshals, not much of anything, other than the outstanding beer and food at the end, which made it the most glorious day in my life (ok, so I use a lot of unwarranted superlatives and commas.  Let's move on).

Immediately after finishing the San Diego 100 mile trail run Sunday, I was fairly certain I wouldn't want to do the Sunrise Century six days later but then remembered that it was in fact I who emailed the link to the ride to brothers Paul and Mike, who obediently registered and emailed their confirmations to me.  So, upon remembering this, I half heartedly registered for the ride Thursday.

The good thing is that the start is 5 mins from my place, so, of course, I was late by a couple minutes.  We rolled out at about 6:45am.

This "difficulty" scale is from the website.  I strive for insanity.

Mike ready to go at one of the early aid stations (which were stocked like an endurance family's Thanksgiving table)

The first 15 or so miles were amazing smooth, mostly flat to rolling, light breeze and cool partly cloudy morning sunshine conditions.  This was going to be a nice ride.  Then at about 20 miles there's a small, simple sign staked into the ground on the side of the road "Tough Climb Ahead!"  How bad could it be? At this point I remember that I neglected to switch out the cassette of gears on my Della Santa, which only goes up to a quad bursting 23 tooth ring.  I like high cadence, a la my hero, Lance Armstrong.  So, when I snap the lever for another climbing gear and nothing happens and we're .6 miles into the first 30 miles of climbing, I know I'm in trouble.

Though I feel recovered from the 100 mile run last weekend, the climb sifted out that perception, leaving the reality that my legs were still fatigued and dull.  I pleaded with Mike and Paul to ride their own ride and not wait for me on my slower sections.  I decided to set a min level of no slower than 8mph on even the steepest sections.  That meant out-of-the-saddle riding for several minutes at a time for certain parts of the climb but I never dropped below 8.

The ride climbed to the town of Ward, then heads to Nederland via the Peak to Peak highway.  The decent to Nederland was nice; the 11 mile climb back to Ward... not so nice.  Ironically, I got stronger as the ride progressed and wished I would've just suffered a bit more to stay with the brothers because I imagine we were riding about the same speed from mile 40 to the finish.

Moi in Nederland around mile 60.

With all suffering there is a slope of descent into goodness (or, that's what I tell myself to make it through the crappy times).  This holds true for this ride.  Once climbing to Ward at mile 70, there is a roughly 20 mile descent where 50-60mph can easily be obtained.  I and two other riders formed into a group and made the descent in no time.  Then there's just 10-12 miles of rolling flats to the finish where I held 23mph average (with angled head wind, thank you very much) to the finish.

Finish 102 miles in 6:07.  With the massive climbing, I'm ok with that.

You ladies admiring my Della Santa?  Maybe not.

Afterwards, I introduced the brothers to Walnut Brewery and their ballpark hot pretzels and queso dip, along with the Brewery's house IPA.  Another great day in the Rockies with great company.

Followed that up with a 16 mile run this morning.  "Hi Hardrock, my name is footfeathers.  Mind if I run on you for 30-some hours?"

Dave Mackey Interview - The Quiet Giant and Western States

I met Dave in late 2008 when I emailed him to meet up for a run.  He and Bryan Dayton (former 50k national champ) dragged me up and around a local Boulder peak and it was a big deal to me to be able to run with such an accomplished athlete.  I soon found out that he has a great sense of humor and personality that draws you in.  At the time I was in awe of his record setting run at the Miwok 100k earlier in the year (taking down last week's interviewee, Lon Freeman's outstanding course record).  I must have asked a hundred questions about that race and Dave patiently answered them all.

Dave currently lives in the Bay Area of California with his wife Ellen, daughter, Ava, and son, Conner while he attends Physician's Assistant school.  For a bio of his racing career, check out his blog davemackey.blogspot.com.  Beware that you'll need to set aside a large amount of time to read through all the winning titles.  I showed his bio to a friend and all he asked was, "has this guy ever lost a race?"  The answer would have to be "very rarely".  He has national titles in several distances (50k, 50 mile, 100k).

So far this year he is ripping up the ultra race scene just like he has for the better part of the last decade.  His wins this year to this point include:  the 100k National Trail Championship Bandera 100k, the always competitive and fast American River 50 Miler, and the tightly contested Miwok 100k.  So, he goes into the Western States 100 Miler next week undefeated on the year.  

With that, I had the opportunity to have Dave shed some light on his mindset and give us a little insight into his racing career to this point.

FF:  Hey Dave.  First, thank you for taking the time out of your tight schedule to give us some insight into your mind as you enter the last week before the Western States 100.  You've been a dominant force in ultra running for several years.  Before that you did a lot of climbing and adventure racing.  What was your first ultra race and what was the transition like from adventure racing to solely running?

DM: Thanks for interviewing me Tim. I have always loved the outdoor sports; rock climbing, mountaineering, trail running, combinations of long outdoor sports like mountain biking to make up adventure races with a team, ice hockey, you name it. I grew up in Maine hunting and fishing and the bait and bullet stuff, and played alot of soccer.

During college I ran the local trails at the University of New Hampshire to stay in shape for soccer, then after moving to Colorado I ran the Mosquitoe Pass Half Marathon and the inaugural Breckenridge Crest Mt Marathon and just loved it. I ran 50k's in the late 90's at Chatfield Reservoir in Denver and was sponsored by Montrail with some shoes, then my first 50 miler in 2001 at the San Juan Solstice 50 miler, barely beating Nate McDowell, which was a big deal to me because he was such a top runner then. I did a few adventure races with Team Salomon in some super cool exotic locations in Morocco, northern Sweden, and Argentina, but didn't really latch onto it until our team, Team Spyder with Danelle Balangee and Travis Macy, got money to sponsorship to send us around the world and even pay us to do it! We had alot of fun and wonderful experiences racing with each other
and many other international teams countries.

So to answer your question, I actually ran trail races and ultras well before I discovered adventure racing. It was an easy transition overall, and the simplicity of pure trail running compared to multisport is refreshing.

FF:  Wow, what an awesome first 50 miler memory!  You're one of the most focused and serious athletes I've met.  From personal experience I notice you don't talk or even acknowledge competitors once the gun goes off.  Have you always been focused like that in all sports?

DM:  In adventure races we used to talk all the time because it was way more fun and we had to work through constant enigmas, navigate terrain, and strategize. The other sports I do (or used to do!) are way more social and for pure fun, like linking climbing pitches or mountain biking. In ultras I kind of clam up in races mostly, because I want to win and am competitive, and don't want to forget too much of what makes me pace well or not pick up on stuff that my body is saying that can make me lose time. I don't know, I guess it may be to a fault that I am not busting jokes left and right, but I try to win most every ultra I run, so I am focused for sure. I am pretty sure I will be more chatty at western states this year because I won't be racing to win.

FF:  It seems many guys are running more and more miles in their training.  You don't follow this number chasing.  Give us an idea of a typical week of training when building towards a big event.

DM:  I am the worst at tracking my training miles and rely purely on time out there and effort level. I wear a watch, but never a heart rate monitor or GPS, and I don't keep a log. When not in a race cycle, like I am now, if I run 1.5 hours per day in a week, about 11 hours per week, that is about 77 miles. That feels about right to me. But there are many weeks where I bet I am over 100 miles with a bunch of vert. Then again I haven't had a training month like this since March because of the races this spring, which throws things off as I like to taper and recover.. usually. I will be riding the desk and couch for the month of July as that is when school ramps up anyway.

My concern is being consistent and keeping it fun, not getting injured and leaving the time outside of running for family and work and school. This has worked well for quite awhile as I still am racing well and never seem to get hurt.. fingers crossed.. EXCEPT for the fact that I carried my 40 lb daughter down a trail on a hike last week. Hope I didn't burst a disc in my back!

FF:  You recently posted on your blog, davemackey.blogspot.com, that cookies and a beer or two a day made you feel a bit sluggish.  Do you follow any set diet?   Do you avoid any types of foods?  What's a typical dinner and morning-of meal for a big race?

DM:  I think I was talking about cookies or beer right before bed making me sluggish. Maybe I was being a bit off hand with that as I have about zero to 3 beers per week on average, but easily 40 cookies. Eating anything in the evening will not help sleep. I eat a very balanced diet, the same my wife and two little kids basically eat. Lots of veggies and fruit, mostly veggie meals with meat two or three times per week, crackers, chips, lots of carrots and
green stuff, a coffee in the morning. I love the sweets but by running and doing stuff I can get away with it. Clif products and Udos oil supplement all of this quite well too.

FF:  Without giving anything away, what are your thoughts on Western States?  I know you're going after the Montrail Cup Series (a series you've won in the past) and all you need is to simply finish.  I've been a fan of yours for a few years now and know you don't run races just to finish.  Are you "in it to win it" or are you going to settle in and go for the MC Series title (and money)?

DM:  I don't mind sharing thoughts on race strategy; if it helps another runner's race then good for them, if they are disciplined enough. The Montrail cup is still up for grabs and even if I finish it may still not be enough to win it. I have respect for the race as I am batting .500 in finishing the blessed thing. I will run hard but not until the second half if my body feels half decent. How's that for simple.

FF:  Sounds like a solid strategy to me.  I'd like to point out your first run there was a second place in 16:30.  You act fairly nonchalant about competitors but you can rattle off PRs, wins, strengths, and weaknesses of competitors, so it's obvious you do your homework.  Removing yourself from the scene, who do you think looks to be in a solid, legitimate position to contend for the win at WS?  Are there any dark horses you feel have a shot to shake up the top five?

DM:  I am not one to pour over others' results or training or vital stats or anything like that. Of course Roes, Kilian, Clark, Koerner, Wolfe are probably right up there. Your blog said Lon Freeman is coming; obviously he's talented and has been racing. Graham Cooper is running I think. Ian Sharman could run well but he seems focused on racing volume rather than quality these days. Kubaraki from Japan could also be top 5. Any way it shakes up, there will certainly be plenty of carnage on Cal Street to Auburn as there could be some dudes going out real fast.

FF:  Finally, moving away from running, what are your plans after graduation?  Dave Mackey and Boulder are interwoven in many folks minds.  Are you going to remain in CA or return to the foothills of Boulder?

DM:  We will likely head back towards Boulder, unless I can score an cool clinical position out in the Bay Area. But like you say we love Boulder and have a home and community we love there, so we will likely head back. I personally could see myself living in a higher mountain town like Breck or Crested Butte.. one way or another I reckon thin air could involved with our residency.

FF:  Thanks again for your time and remember that there are many, many folks pulling for you at WS, so make us proud!

DM:  Thanks for interviewing me Tim, and for the vote of confidence. I am realistic about my abilities at WS and my history, but will run my best.

San Diego 100 Mile Race Report: Tales from the Crypt

Hard earned sub 24 buckle, yeah.

What a weekend for the San Diego 100 Endurance Run. I flew into San Diego Thursday and my friend (up to this trip just blogging and email friend), Matt and his son, Jack, picked me up and headed to their place where I met his awesome wife, Angela. 

Instead of driving out to Mt Laguna Friday for the prerace stuff (Matt would have to make 3 trips out there for me already), we went for a short morning run, then putzed around SD where Matt showed me the area where he grew up by the ocean. It was a really relaxing, fun day to spend time with him and his son. Matt and I realized and acknowledged that we are eerily similar in many regards, so I can't point out any quirky observations of him since it would be a reflection of myself. Actually, we had a great time and I truly enjoyed spending time with him and his beautiful family. 

Matt and Jack.  Thanks so much to you guys and Angela for the great weekend and your generous hospitality and the fun conversation and laughs.

As with most of my races, I was fairly relaxed going into this one. I had conservative splits planned, the weather looked good, I felt good, and I was eager to spend the day on the trails. 

Race morning I saw fellow Coloradan and genuinely nice guy, Dylan Bowman and we chatted a bit. I picked him to win but didn't tell him lest it put some voodoo on the boy beforehand. 

Dylan giving the thumbs up, which must mean "1" as in first place.

Race Director, Scott Mills, giving last minute instructions just before the 7am start.  On the line, Dylan Bowman, Rod Bein, Topher Gaylord, Ben Hian with Krissy Moehl, the female dominating force lurking around the front as well.

From the start I eased into a soft pace around 10th place and spent most of the first hour talking with a couple guys. I hit the first aid station at 7.4 miles at 1:07 into the race and felt good. Things continued like this and by the 31.3 mile aid station I was up on my splits by about 50 mins, hitting the 50k point in right around 5 hours. 

Enjoying the early hours of the race in my summer-y white McDavid calf sleeves.

Chatting with Matt as he's taking pics.

The San Diego 100 holds back on nothing.  Super hard, well marked course, stocked elaborate aid stations, very high quality items given to participants (embroidered sweatshirt, Patagonia tech shirt, socks, bag, nutrition bottle, nice sub 24 buckle, finisher medal.  Really spectacular race.

From here at mile 31.3 we head out for a hilly 5 mile loop that comes back to the same aid station. I made the mistake of not eating there or grabbing any gel for the loop. I think at this point I started transitioning into a racing mindset and was more concerned with moving up on people, so overlooked fundamental things like food and water. That loop was awful. It was hot and exposed with swarms of horseflies. I got so frustrated by trying to keep them off me that I just let them come along for the ride and bite me. 

I reached the end of the loop and the aid station again, now mile 36ish. I was spent from no calories over the last couple hours so I ate a gel a the station and grabbed two for the climb out. I felt weak but not worried. The next section would be the crux of the race and lead to the culmination of mistakes I'd made and was about to make. 

This next section is a monster climb on a small exposed road that would make Alberto Contador cringe. I drained my bottle early into the climb, crawled to the top (about 4 miles to 6000 ft), then had another 12 miles on exposed trails (now in the heat of the day) to reach the 51 mile aid. So I had been out of water for about four hours. 

I staggered into the aid station, stepped on the scale and it took a minute to do the math so I showed the lady my wrist band with my start weight and we looked at the display, 15 lbs down. I could see the alarm on their faces and they had EMT come over. There was no doubt my race was over because my legs were so painful and locked with cramps that I couldn't stay standing and my skin was dry and pale. 

I felt so mentally out of it and depressed (not another fucking dnf!). I thought about how stupid I felt when Darren pushed through and finished antelope 100 when I had quit at mile 50. I didn't want that but I knew I couldn't keep going; there just didn't seem to be any way I could. I figured losing so much weight that people would understand and that I could justify the dnf somehow. 

A lady Named Anne (veteran ultra runner herself) started working on me, water, Ensure, electrolyte drink, over and over. I was just lying on the ground mat they had cramping and feeling miserable. After about 45 mins she got me to my feet and helped me hobble around trying to get my legs to stop seizing and loosen up. It was not looking good. Finally, I figured I better go if I was going to try because it would be late and cold by the time I reached my night drop bag a long 13 miles away. I left 51 at a bit after 6:30pm, 11 hrs and 30 mins since I started the race. 

Once I got moving and the 50+ ounces of liquid and fuel i had consumed took effect, I felt better. The severe cramping had strained tendons behind my knees but the pain was manageable. Soon, I was passing people like they were standing still. I must have passed 30-40 people. Everyone commented on how I passed them. "where'd you come from?". "Whoa, This isn't a 10k". "Take it easy, you've got 42 miles to go." I just had this driving one track mindset and was all push! push!! push!!!

It went on like this through the night, endless rocky, narrow cliff trails climbs, descents, aid stations like an oasis with light and warmth, in and out quickly back into the cold blackness. I was into a rhythm and happy to be moving. 

Matt was to meet me at mile 91.5 and jog in with me to the finish. He hadn't been running for quite a while due to injuries but he and I felt that he'd do fine with my anticipated slow pace after 90+ miles in my body. We ran it in steadily from there and suddenly I was done, 15th place in 22:46 (I'm willing to bet I ran one of the fastest times of the day with Matt that last 8.5 mile section - we were moving pretty well). The whole experience hasn't sunk in yet. It's like someone taking away something you value deeply then giving it back unexpectedly, so your level of appreciation is indescribable. I learned more in that one day about the sport, the human body, and myself than I've experienced in several years. 

It's difficult to find the words to express how grateful I am to the aid I received.  I could (should) be sitting here now typing excuses for not finishing.  I owe this race to the aid given me at Sunrise Aid Station.  Anne wouldn't give up on me and I'm glad I didn't give up either.

San Diego 100 pre-report

Really weird, yet satisfying day for me at the San Diego 100.
I made a couple of bad choices on two long,hot sections and ended up walking 15 miles in nearly 5 hours, finally staggering into the sunrise aid station at mile 51. I had lost 15 lbs since the start, pale with chills and not able to answer easy questions. My race was over in my mind but after an hour at the aid station getting expert attention and taking in huge amount of fluids and electrolytes, I was able to shuffle around with my legs convulsing and cramping still but at least I could stand and move. Finally, I made my way out of there and back out onto the sadistic course at 6:30pm. Things improved greatly and I was motoring, finishing in 22:46 and 15th overall. Obviously not matching the original plan but, as I mentioned, a completely satisfying experience.

More details coming, including the hospitality of my friend Matt and his family in San Diego, the superiorty and difficulty of the SD100 event, and developments of the race itself.

Interview: Lon Freeman Returns to Western States

Lon Freeman nabbed the final spot for Western States 100 this year by taking 2nd at the Ice Age 50 miler last month.  It will be his return after a disappointing first run of WS in 2007.  Lon earned entry into the 2007 race by taking down Carl Anderson's course record at Miwok with a 8:09 finish.  That performance pushed Lon to the center of the radar for a top placing at Western States.  Unfortunately, WS didn't match up to some predictions.  Though he's going into the race low key this year, he has the ability and fitness to be with the contenders.

Lon was nice enough to take the time for an interview.  Hope you enjoy it!

Lon at Ice Age 50, May 2011

FF:  First off, tell us a bit about yourself.  Where did you grow up?  Where do you live now?  Family?

LF:  I grew up in different parts of southern New Mexico, played football and ran track in high school (it took forever to lose the upper and lower body of a linebacker), played football the first semester in college, and then slowly migrated away from team sports.  I got into distance running while browsing in a used bookstore in the summer of 1995.  I was confronted by the cover of Runner’s World advertising the 100th Boston Marathon.  Having no idea what that meant, but thinking what a cool thing it would be to do, I bought a used book about running and started training for a Boston qualifier.  I got into Boston, was bitten by the endurance bug, and things sort of snowballed from there.

Justine (my super awesome wife) and I live in Kensington, California, which is just north of Berkeley.  We love Kensington because it is so close to many of the East Bay Regional Parks and the Marin headlands – we have all sorts of trails to explore.

FF:  To say you dabbled in triathlons for a while is an understatement.  Tell us a bit about your experiences with that sport (especially the grueling Ultraman - 6.2 mile swim, 261.4 mile bike, 52.4 mile run) and how that led to ultrarunning for you.

LF:  From the 100^th Boston in 1996 through late 2003, I was all triathlon, all the time.  I made every rookie mistake, but that’s what made it fun and interesting.  Getting a coach and getting involved with the Davis Mad Cow Triathlon team helped me improve by leaps and bounds.  Through putting in long solo bike rides and swims, I developed mental strategies for dealing with long distance events of any kind. 

As for Ultraman…while walking around the expo in Boston in 1996, I picked up two free issues of Triathlete Magazine.  Ultraman was described in one of them, and the idea was always on the back burner.  Again, one of those challenges I had no idea how to tackle, but it sounded spectacular.  After getting into ultrarunning in early 2004, I finally had the comfort level with running 52 miles and I signed up for Ultraman that fall. 

The event was anything BUT grueling!  The course circumnavigates the Big Island of Hawaii, and the atmosphere of the race is so low key that you can’t help but enjoy the entire experience.  I mean, come on, swimming in the clear blue Pacific for a few hours seeing all kinds of incredible species of fish?  That’s really just a long bout of snorkeling.  :) Cycling up and around Volcanoes National Park and then the eastern side of the island lets you take your time to see all aspects of the vegetation and land formations, and the sweeping views on the run course are hard to beat.

In fact, one of the best parts of the entire three days was getting to the first marathon split during the run and hearing the race official say “3 hrs”.  The guy I was running next to said, “three what?”   “Three hours, flat.”  “%&#^%#&!!”  It was hilarious and fun because it was completely uncharted territory for both of us.

But, you asked how triathlon led to ultrarunning, and Brad Kearns is partially to blame for that.  He was the race director for the World’s Toughest Half (half-iron distance triathlon) in May, 2003.  The run course started at the Overlook in Auburn and used the WS trail down to No Hands Bridge and up to Cool and then looped back around to the Overlook on other trails.  I will never forget running up to Cool and seeing the mile markers on the Western States trail.  The idea of someone going 100 miles on foot was totally foreign to me, but the intensity of that experience opened my eyes to trail running in general and to ultra-distance trail running in particular. 

You can see a pattern here of “I have no idea what this challenge involves, but it sure as hell sounds like fun!”  The following year (2004) I was a crew/pacer at Western States and finished 4^th at Angeles Crest (10 weeks before Ultraman).  By 2005, I was in the lottery for Western States.

Pre-Western States 100, 2007

FF:  What's the biggest differences, good and bad, between your involvement in the two sports?  What do you miss or like better about each?

LF:  Triathlon:  I miss swimming, especially on a 90+ degree day on the trail when I’m dehydrated!  All I can think of is jumping in the pool and cooling off!  I don’t miss the long, LOOOONG bike rides and all the traffic involved.  I’ve read and heard about way too many accidents in cycling.

Ultras:  There are no crazy drivers honking at you on the trail!  I love covering so much ground on foot in remote areas.  I also really enjoy the camaraderie of trail running and ultras, it’s much more laid back and less crowded than some of the bigger triathlons.

FF:  Your name was a recognized one before the 2007 Miwok 100k but after dropping a solid Carl Anderson course record to 8:09 there, you became a valid contender in most people's minds for the big races.  Did it push your confidence to another level?  What was your mindset after that performance with Western States only seven weeks away?

LF:  Miwok was definitely a breakthrough race for me, but a breakthrough 100k race.  I put so much specific effort and focus into running the best possible Miwok, without thinking beyond that race.  My mindset afterward was “Holy crap, I’m still gonna be fried seven short weeks from now!”

FF:  I read your great race report from your 2007 Western States DNF.  What was your recovery/training/tapering like in the seven weeks between your super run at Miwok and WS?

Two weeks off with no running, just easy cycling, two weeks getting back into a training rhythm with very low mileage (30-40 mpw), then a 50 mile training run on the Western States course followed by two taper weeks.  The 50 mile effort may not have been the best move, but there was really no other option for getting in Western States specific training.  From seeing what Anton did last year (winning Miwok and having a very fast WS), there’s no question that a better approach would have included significantly more miles pre-Miwok in March and April so the seven weeks in between could be used for recovery and maintenance instead of trying to build the endurance to go another 40 miles at race pace. 

However, my mileage, running style, and nutrition were all geared specifically for Miwok.  Consequently, I was trained for a great 100K, which is what I ran…and shortly after Foresthill, SPLAT. :)

FF:  What did you learn from your WS experience?

LF:  I learned I race best when I’m aiming for a specific course and event rather than trying to fit in too many races in short window, even though it’s really tempting with all the great races out there!   Everyone is different, but I’ve learned my body responds best to a single focus in training.  For better or worse, I like to pick one event, give it everything I’ve got, and then move on to the next one a few months later, not a few weeks later.  Having said that, the philosophy sort of goes out the window when I get an opportunity to race Western States.

FF:  You took 2nd at the Ice Age 50 miler last month.  I was fortunate enough to witness your race personally and you looked solid and in control all day.  How did that race play out for you? 

LF:  I’ve read about Ice Age several times.  This was the 30^th anniversary and I really enjoyed racing in a different part of the country.  Everything about it - the course, race organization, volunteers - was phenomenal!  I’m really glad Justine and I went, and I’d love to do it again.  The Ice Age single track was gorgeous!  Parts of it reminded me of the awesome White River single track, but without the long ascents and descents at altitude.

The race started WAY too fast.  Shaun Pope and Zach Gingerich took off like it was a 10K cross country race!  It was well out of my comfort zone, but I also didn’t know what to expect from the course.  All the little rollers were so different from any 50 mile course I’ve done, and I wasn’t sure how fast or slow would end up being appropriate.  I think the three of us would have gone much faster overall if we’d held back in the first 10 miles. 

It was like a spaceship being launched, I used up all my booster rockets getting through the first 20 miles.  I dialed back my effort level around mile 25 and hoped things would improve.  The 50 mile course is a single loop followed by two different out-and-backs on the Ice Age Trail.  The topography of the second out and back was much more similar to California trails and once I hit something familiar, I got a second wind and bounced back.

FF:  How is your recovery from it?  How are you feeling entering the three weeks leading up to Western States?

LF:  The recovery went well, and a few minor aches and pains have cleared up.  However, given what I described about the 2007 seven-week window, I know I’m not in 100 mile race shape.  At this point, I’m just happy to have a ticket to the party!

 FF:  100 mile performances need the foundation of mental preparation both leading up to them and during.  How are you mentally in your approach to WS this year?

I’ve been mentally prepared for WS since 2004, but I’ve never been completely physically ready, with the exception of 2008.  I was crushed when the smoke filled the canyons that year.  For this year’s event, like I said, I’m happy to be there and I’ll enjoy the slip and slide the first 30-40 miles and then take it from there.

FF:  You had a fairly substantial crew and set of pacers at WS in 2007.  What is your set up in that regard this year?  Are you using a pacer (I'm free that weekend…;-).

LF:  I really wanted to share the 2007 experience with several friends I’d trained with, and I’m glad I did.  Since then, I’ve realized I’m more focused during a race if I run without a pacer.  Justine has refined crewing to an art form, and we have our system dialed in. 

One notable difference for this year is not asking her to go to the River crossing or Green Gate.  It’s a long trek down, and it’s not worth the stress involved in getting out there.   The race has some of the best aid stations around, and it makes more sense to use them instead of putting more pressure on the crew to hurry up and wait, again. 

FF:  What are your plans for the rest of 2011, both personally and in running?

LF:  I’m planning to move back to some shorter faster stuff later this summer and take things from there.  Justine’s been doing a lot of half marathons (road and trail), and that’s an appealing option since she’s done and home from a race before noon (on the same day)!

Thanks so much for your time Lon and have a great race to Auburn!