Recovery Product Review / Western States 100 / Peaking for Races / Blister Management
THE LONG VIEW
Welcome to UltraRunning
UltraRunning Contributors ASK ANN
Hey, you’ve taken the big step to enter an ultramarathon, and I hope it went well for you. One thing’s for sure, it was almost certainly a memorable expeKarl at Devil's Thumb, aided by rience. Regardless Mike Savage, Western States of the outcome, 2009 [ Lisa Henson] you challenged yourself and had fun with other like-minded people, the wonderful ultrarunning community. and hopefully, like me, it only leaves you wanting more. And that’s what UltraRunning magazine is for – to give you more. UltraRunning has served as the Voice of the Sport for over 40 years. Our pages are packed with informative, helpful, interesting and entertaining articles and columns with one goal – to enhance your enjoyment of this awesome endeavor. This brief 16-page Sample Issue gives you a f lavor of the content we pack into 80 pages in 10 issues per year. Check it out, and hopefully you will enjoy it. Thank you for taking a look. We have a cool thank you gift for new susbcribers, just go to our website ultrarunning.com/racepromo and subscribe today. In the meantime, Happy Trails! Sincerely yours in ultrarunning,
Karl Hoagland, Publisher firstname.lastname@example.org
P. O. Box 9 Fairfax, CA 94930 www.ultrarunning.com
VIEW FROM THE OPEN ROAD Gary Cantrell has written for UltraRunning more or less continuously since his column first appeared in Volume 1, Number 1 back in May of 1981. He is perhaps most well-known as the founder of the Barkley, the most infamously difficult 100 mile trail race in the sport. An experienced ultrarunner, he is also the founder of the Strolling Jim 40 Mile, the 314 mile Vol State Road Race and the quirky but fun Backyard Ultra. Gary’s recent columns include: • Eight Things a Race Director Won’t Tell You • Observations of Modern Day Aid Stations • Why We Run Ultras • The Pervasiveness—and Limitations—of GPS
DIRECTOR OF IT Ted Knudsen
CORRESPONDENTS AT LARGE Lisa Henson, John Medinger
DIRECTOR OF DIGITAL CONTENT AND OPERATIONS MANAGER Cory Smith
CONTRIBUTING PHOTOGRAPHERS Geoff Baker Photography, Keith Facchino, Michigan Bluff Photography, Glenn Tachiyama, Matt Trappe
CONTRIBUTING EDITOR Erika Lindland
SUBSCRIPTION MANAGER Carol King
COPY EDITORS Ruby Arbogast, Susan Bush
FROM THE COACH Ian Sharman is an ultrarunning coach with USATF and NASM certification. He started running in 2005 and quickly got addicted to races and became a student of the sport, and now has almost 200 marathon and ultra finishes. Some highlights include setting the record for the Grand Slam of Ultrarunning in 2013, during which he won the Leadville Trail 100. He also set the fastest North American 100mile trail time at his Rocky Raccoon 100 course record of 12:44. Ian’s recent topics have included: • Recovery from Big Races • Race Day Strategies • Peaking for Races • Training for a 100 Miler
ULTRA-LIFE BALANCE Ellie Greenwood ran her first ultra on January 1, 2004, at a Fat Ass 50km event in Vancouver, BC. She was immediately hooked on trail and ultrarunning, and has managed to make it to the finish line of over 50 ultras since then. Ellie’s racing highlights include a course record win at Western States in 2012, and a first place finish at South Africa’s Comrades 89km in 2014. Ellie’s recent columns include: • Race Planning and Scheduling • Traveling with and Including Family at Ultras • Cross Training for the Ultrarunner • Avoiding Injury
PUBLISHER Karl Hoagland
SUBSCRIPTIONS email@example.com UltraRunning Magazine P. O. Box 9 Fairfax, CA 94930 attn: Carol King
Ann Trason is a 14-time women’s champion at Western States 100, and holds World Records at the 50-mile (5:40:18 in 1991), 100K (7:00:47, 1995), 12-Hour (91 miles 1312 yards, 1991) and 100-mile (13:47:42, 1991). Ann coaches middle school cross country and supports others’ ultrarunning achievements by race directing, coaching, volunteering, pacing and crewing at ultras throughout the Western US. Recent Ask Ann columns have addressed: • Racing Tips • Heart Rate Monitor Usage Guidelines • Blister Management and Prevention • Running Shoe Selection
ART DIRECTOR Lisa Smith
CONTRIBUTORS Larry Brede, Gina Dhaliwal, Ben Gaetos, Marty Hoffman MD, Stan Jensen, Rob Krar, Rob Krupicka, David Lettieri, Jeffrey Lung, Dawn Mace, Denise Ricks, Brett Rivers, Chris Roman, DeWayne Satterfield, Matt Stebbins, Kerri Stebbins, Velopress/ Matt Fitzgerald
PHOTOGRAPHERS Aravaipa Running, Jayme Burtis Photography, Kelsey Crymble/Impact Images, Gary Dudney, Ben Gaetos, Chris Hagood, Ed Hirsch, Larry Holscher, Rick Kent/ Enduro Photo, Angel King/Angel
King Productions, Scott Laudick, Derrick Lytle, Larry Sandhaas, Tim Szydlowski, Jeff Tracy, Tricia Tucker, We Run Huntsville EDITORS EMERITUS Don Allison, Tia Bodington, Peter Gagarin, Fred Pilon, Stan Wagon PRINTING & CIRCULATION Journal Graphics, Portland, Oregon
THE NEXT STEP
Named by TIME magazine as one of the “Top 100 Most Inf luential People in the World,” Dean Karnazes is a passionate ultrarunner and extreme athlete. He’s run across the Sahara in 120-degree temperatures, and he’s run a marathon to the South Pole in negative 40 degrees. On 10 different occasions he’s run a 200-mile relay race solo. He is also a 10-time Silver Buckle finisher of the Western States 100. Recent topics Dean has written about include: • Pushing Through the Lows • Fun Training Run Tips • Favorite Running Films • Dogs and Ultrarunning
Gary Dudney has completed well over one hundred ultras, including 28 100 milers. He’s published numerous articles on running in Runner’s World, Running Times, Trail Runner, American Fitness, Walkabout, and Marathon & Beyond. His UR column often serves as a guide for new ultrarunners and also explores the lore and legends of the sport. Recent articles include: • The Quotable Ultrarunner • Coping with Altitude • Hallucinations During Ultras • Western States Training Runs
Sunny Blende, M.S., is a Sports Nutritionist who writes and counsels individuals and teams on fueling for enhanced endurance performance and making healthy food choices. An avid master competitor herself, she trains and competes in ultras and other endurance events in the San Francisco Bay Area and beyond. Recent Nutrition columns include: • Aid Station Basics • Comprehensive Review of Endurance Fuels • Recovery Nutrition • Hydration and Electrolytes
REVIEWS YOU CAN TRUST Every issue of UltraRunning magazine features an in-depth review of products integral to your success. Each review is thoroughly researched and comprehensive, with one goal: to educate and assist ultrarunners in selecting and using the best performing products and brands in the sport. Recent and upcoming reviews include: • Shoes & Winter Clothing • Wool Apparel • Hydration Powders & Pills • Hydration Packs & Bottles • Running & Racing Apparel • Socks • Fall Running Apparel • Shoes • Lighting • Gift Guide
NOTES IN THE MARGIN John Medinger is the former publisher of UltraRunning magazine and continues with coverage of big ultra races and statistical analysis for the magazine. “Tropical John” also conducts the Ultrarunner Of The Year™ (UROY) voting and award process. John took up running in 1974 and ran his first ultra in 1980. He has now completed more than 130 ultras. He is the founder of the Quad Dipsea, and also founded and continues to direct the Lake Sonoma 50. He has served on the Board of Trustees of the Western States 100 since 1992. THEN, AND NOW Joe Uhan is a physical therapist, coach and ultrarunner who lives in Eugene, Oregon. He has a Master’s Degree in Kinesiology, a Doctorate in Physical Therapy, and is a USATF Level II Certified Coach. Joe was the bronze medalist at the 2012 USATF 100K Trail Championships, and finished 9th overall at the 2012 Western States 100. Joe’s column delves into the history and legends of the sport, linking the past with present and the future of the sport. Recent topics include: • Research and Ultramarathons • Mental Discipline and Attitude for Ultra Racing Success • A Review of Hal Koerner’s Field Guide to Ultrarunning • In Depth Analysis of Past Ultrarunners of the Year
THE ROCKET RANTS Errol “Rocket” Jones is a long-time ultrarunner dating back to the 1980s. He has completed over 100 ultras and is still at it. He also directs and volunteers at many large and historic ultras, including the Bear 100, Miwok 100k, Quad Dipsea and Lake Sonoma 50. When he’s not wearing a bib number himself, he can be found holding court at races or ultra trailheads nearly every weekend of the year. Recent columns include: • An Epic DNF • Ultrarunning’s Old Guard and the New • Burnout and the Ultrarunner • Trail Right/Trail Left: How to Pass an Old Guy GEAR REVIEWS Donald Buraglio, MPT, is a physical therapist, California native, barefoot aficionado and father of three with more than 25 years of experience in endurance sports. He began competing in ultras in the early 2000s and he loves exploring America’s National Parks. When he’s not training for or completing ultras, he’s researching and trying out new gear. Recent reviews include: • GPS and Heart Rate Monitors • Lighting and Sunglasses • Hydration Packs and Systems • Injury Management and Prevention ULTRARUNNING.COM
A Comprehensive Review of Recovery Nutrition Products ////////
Powders, Drink Mixes and Bars
BY SARAH KOSZYK, M.A., RDN, REGISTERED SPORTS DIETITIAN/NUTRITIONIST. ALL PHOTOS BY TANNER JOHNSON Success. Completion. Accomplishment. Congratulations, you’ve just finished running an ultramarathon, most likely about 31, 50 or 100 miles. The time it took you to run could have been 6 hours, 24 hours, 48 hours or even 6 days! You are elated, enlightened and extremely exhausted. But you still need to refuel and recover. So what product will work best for your ultimate recovery? Which products provide you with the nutrients you need for your body’s optimal repair? We researched the marketplace and analyzed many products to help you determine which products work best for you and which products will take your recovery to the maximum level. The bottom line for optimal recovery is a product that has appropriate carbohydrates and proteins. Fats are important, too, for satiety, nourishment and adequate vitamin absorption. However, the carbs and the proteins are extremely valuable for your ideal recovery. Think about it: you have just pushed yourself to the limit. The first half of the race, you were running with your legs, focusing on fueling from whatever products you chose to use. The second half of the race was a mind game as you continued to move and run past the point of physical exhaustion. All the while, you maintained energy levels with your food and drink consumption. And now the race is over! It’s time to kick back and congratulate yourself, but just as important, it’s also time to refuel, repair and recover. One thing to note is that there is no “right” or “wrong” form of recovery. Whether you choose to eat “real food,” consume a bar or chug a drink, the basic fact is you just need to get in your carbs and proteins after your event. The source of the carbs and proteins is your choice. Whatever preference you have, you have options! Whether you are vegan, vegetarian, gluten-free or a meat-eater, there are bars and powders out there for you! We now have bars and powders that are glutenfree, soy-free, dairy-free, kosher and more. The following review covers some of the long-standing products in the ultra world as well as some new ones. We’ve also included what sets each product apart from the others. 4
PRODUCTS POWDERED DRINK MIXES
Clif SHOT® – Protein Recovery Drink (www. clif bar.com) | 160170 calories in one packet (46g) with 30-33g of carbs and 10g of protein (depending on flavor). The proteins are from milk proteins, which have whey and casein. These contain Branched-Chain Amino Acids (BCAAs) to maximize the body’s muscle-building potential. The powder is unique in that it contains 70% organic ingredients and it is kosher. Flavors: Orange Mango and Chocolate. Endurox® – R4® (www.pacifichealthlabs.com) | 270-280 calories in one packet or two scoops (74g) with 52g of carbs and 13g of protein (depending on f lavor). The 4:1 ratio is important in increasing insulin, which aids in restoring glycogen post workout since insulin transports sugar to the muscle where it can be converted to glycogen. The carbs come primarily from dextrose and maltodextrin. The protein is from whey protein concentrate and soy protein isolate. L-glutamine is present. The powder contains 730% of the daily value of vitamin E (based on a 2,000 calorie diet), which is important for protecting cell membranes, especially in the lungs, where there’s constant contact with oxygen. Flavors: Fruit Punch, Tangy Orange, Lemon Lime, Vanilla and Chocolate.
lower amount of calories and proteins, the product is primarily used before and during endurance events. Flavors: Fruit Punch, Lemon Lime, Lemonade, Orange, Mountain Berry. Fluid Recovery – (livef luid.com) | 128-140 calories in two scoops (39g) with 25-27g of carbs and 7g of protein (depending on flavor). Primary carb source comes from maltodextrin, dextrose and fructose. The protein comes from whey protein isolates. Also contains L-glutamine. Gluten-free and contains no artificial ingredients, colors or f lavors. No lactose. Recommended to take with water or milk. Flavors: Chocolate Wave, Berry Treasure and Tropical Escape.
First Endurance – Ultragen RS Recovery Series (firstendurance.com) | 320 calories in two scoops (91g) with 60g of carbs and 20g of protein. The high glycemic carbs include dextrose, which is 100% glucose. Contains whey protein isolates and hydrolyzed whey protein. Hydrolyzed proteins are quickly absorbed for muscle recovery because they are enzymatically predigested in di- and tripeptide chains. The powder contains BCAAs Accelerade – 120 calories in one packet and L-glutamine in addition to 50% of the (31g) with 21g of carbs and 5g of protein. daily value of vitamin D and 1250% of the Accelerade is primarily used before and daily value of vitamin E (based on a 2,000 during performance but can also be calorie diet). Research and studies used in recovery due to the 4:1 ratio have suggested that there is a Read the full article at strong correlation between of carbs and proteins. Contains urmag.me/ 100% of daily value of vitamin E vitamin D and optimal muscle recovery (based on a 2,000 calorie diet). function. Vitamin D can reduce Unique in that it contains caffeine. inf lammation and pain while A small study involving cyclists increasing muscle protein synthesis, showed that consuming caffeine post strength and physical performance. workout resulted in the cyclists experiencing Athletes can also experience fewer stress less muscle soreness. However, due to the fractures and less musculoskeletal pain if
sufficient in vitamin D. Mix the powder with water. Flavors: Cappuccino, Orange Cream and Tropical Punch. GU – Recovery Brew (guenergy.com) | 240250 calories in one packet (60g) with 4652g of carbs and 8g of protein (depending on f lavor). The carbs come from maltodextrin and fructose. The protein comes from whey protein isolates which contain BCAAs. In addition, there’s L-glutamine and L-arginine. The incorporation of arginine is meant to assist with glucose conversion, since arginine is glycogenic. Flavors: Orange-Pineapple, Strawberry-Watermelon, Chocolate Smoothie.
Osmo – Acute Recovery™ (osmonutrition.com) | 90 calories in one scoop (24g) with 6g of carbs and 15g of protein. The powder contains sucrose for the primary carb source. For the protein source, it has whey protein isolate in addition to micellar casein and L-glutamine. Dr. Stacy Sims is co-founder and chief research officer at Osmo. She specializes in gastrointestinal distress and hydration of athletes. She has worked with hundreds of ultra athletes in addition to USA Olympians. Osmo is unique in that it contains 60% of the daily value of vitamin D (based on a 2,000 calorie diet). The powder is recommended to be consumed with water or almond milk and the serving size of f luid is based on one’s body weight. The more a person weighs, the more scoops of powder one will need to consume. Flavor: Vanilla.
Hammer – Recoverite (hammernutrition.com) | 170 calories in two level scoops with 32g-33g of carbs and 10g of protein (depending on the f lavor). Carbs come from maltodextrin, which can be absorbed as fast as glucose and has a high glycemic index. The protein comes from whey protein isolates, which contain BCAAs to reduce muscle damage and speed recovery. In addition, there’s added L-glutamine and L-carnosine for enhanced protein synthesis. Hammer Recoverite uses a 3:1 carb/protein ratio in order to focus on lean muscle mass recovery as the main objective. This product is gluten-free. Flavors: Vanilla, Orange-Vanilla, Strawberry and Chocolate.
Serving a loyal market of long-distance runners since 1981, UltraRunning has long been viewed as a must-read for every ultrarunner—from beginners to elites. Filled with comprehensive articles about all aspects of our sport, UltraRunning is a valuable resurce to help you Live Long™. Each issue is packed with race reports, results, epic course photography, product reviews and feature articles from athletes and professionals in the sport.
Subscribe today at
LI VE LO NG .
Ask Ann DEAR ANN -
What do I do when my feet are covered in blisters so bad that I can’t finish the race, much less walk without pain for weeks afterwards? —Blister Bob DEAR BLISTER BOB,
It’s always tragic when a big run gets takes down by a little culprit! Such is the case with blisters. While blisters can feel like a mystery, there are four solid basics to avoiding blisters that you should know about.
Blisters are to be avoided [
Socks The right socks are super important when it comes to blister prevention! Socks provide extra support, keep moisture away and can minimize the friction that leads to those nasty blisters. Steer clear of cotton socks at all costs! Running stores will provide you with a variety of nylon socks, wicking socks or a wool blend sock that pulls moisture away from your feet. You will find through experimentation what works best for your feet. As for me, I never head into a race without a brand new pair of my favorite socks on. Tapes and Bandages For spots on the feet that are notorious for blisters, try adhering moleskin or other soft but secure bandages to problem areas before putting on your running socks. I prefer to use NuSkin™ on hot spots, which is painted on like nail polish and can be found at most pharmacy stores. Be sure to follow bandaging instructions, as poorly applied tape can cause more friction and problems than the original hot spot did! Powders and Creams Blisters are a symptom of friction. These products
help solve the friction problem. There is a wide variety of specialty creams, glides and powders, as well as good ole’ Vaseline, available at your local pharmacy that will help to keep friction to a minimum. Properly Fitted Running Shoes Be sure you are starting off on the right foot! Shoes that don’t fit the shape of your foot, or that don’t have enough space in the toe box to allow for downhill running can wreak havoc on a runner’s feet! If blisters persist, try an in-store running specialist who can perform a gait analysis. So how do you deal with the blister once it has arrived? Before taking action, always check the blister for potential signs of infection. If you show any signs of infection, go see a doctor immediately. If everything looks okay, you have two options: either leave the blister alone and let the f luid reabsorb into the body (this is the safe option as you do not risk infection). If the blister is causing pain and/or is large in size, you will need to pop it to release the f luid. Before starting, thoroughly wash your hands in warm water with soap. 1. Gently wipe the blistered area with rubbing alcohol or iodine. 2. Sterilize a needle or a pin with the rubbing alcohol. 3. Puncture by entering the side of the blister in several spots close to the edge. Soak up the draining fluid with a clean piece of cotton or gauze. 4. Apply antibiotic ointment and place gauze and/or a bandage over the popped blister. 5. Keep the area very clean for 2-3 days. 6. Apply more antibiotic ointment and bandage again until healed. To learn more about foot care, I recommend an industry expert, John VonHof. I follow his blog at fixingyourfeet. com/blog. Good luck to you and your happy running feet! DEAR ANN -
Of all the ‘other things’ than just running to train and prepare for and racing ultras, what single thing should one add to one’s
I could not stop with just one single thing. The best I could do is the following: Ann’s list of little ultra nothings that make a difference in a successful ultra run. 1. The training secret: Sleep. 2. The ultimate training secret: More Sleep. 3. It is a team sport (really): Be kind to your crew, pacer & family. 4. Stop wasting your time: Hard training without easy recovery is a waste of time–Fitness = adaptations that occur during recovery from training stress… no recovery, no improved fitness. 5. Just another day: Race day is just another (well-rested) day on the trails. 6. Even if the shoes fit…Foot pain? Toes jamming? Try adjusting your shoelaces. 7. Ice is your friend: in your bottle; in your bladder; in your bra; in your kerchief; in your hat. 8. You can’t bank time, but you sure can waste it. 9. Ask early on, "can I really maintain this pace all the way to the finish line?" If the answer is no, why are you going so fast: slow down. 10. One minute rule: One minute per aid station is the goal. Assign a crew member to call out to you every 30 seconds you’re in the station. I challenge you, Gale, to come up with your own list. The longer your own list is, the more successful you will be! Ann Trason is a 14-time women’s champion at the Western States 100, and set World Records at the 50-mile, 100K, 12-Hour and 100mile distances. Ann was co-director of the Firetrails 50 in Northern California for 10 years, and has taught science at the college level.
YOUR TURN. SEND YOUR QUESTION TO ASKANN@ULTRARUNNING.COM. IF WE PUBLISH YOUR QUESTION, WE’LL SEND YOU AN ULTRARUNNING MAGAZINE STICKER.
For the Challenge BY GARY CANTRELL It is the number one answer to the number one question we get as ultrarunners… “Why do you do it?” “For the challenge!” The answer sounds so glib that it might come across as a throwaway line. But the truth is, there are many nuances to the challenge of running ultras. The first level of challenge is the obvious one. It is the challenge of endurance and perseverance. The first question every new ultrarunner must answer is: “can I make it?” Distances like 50k, 50 miles, 100k and 100 miles seem wildly improbable until we actually achieve them. For virtually every runner, the first achievement of those distances is a life-changing event. In taking on such a challenge, and persevering, we must tap resources within ourselves that we never knew existed. Of course, we cannot capture lightning in a bottle. That magical moment when we first discover that we can exceed anything we had ever thought possible can never be reproduced. Or can it? It can. Just as we explore new territory with each new and longer distance, as we become conditioned to running those distances, the next natural challenge is to discover how fast we can run them. This is the challenge of racing. Racing a distance, running it for time, is an entirely new challenge, different in every way from that of covering the distance at all. We must improve our training and refine our racing technique, squeezing out minutes and miles wherever we can. For most of us it can take years to reach our potential at each distance. But the challenges do not end there. In the multitude of varied opportunities available for ultrarunners, we can find the ultimate challenge in developing our skill sets. There are races
at altitude and races below sea level. There are races that cross deserts, and others that pierce steaming jungles. We can race in sub-zero temperatures, or in sweltering heat. There are races that require navigation skills, and races that test our ability to run entirely self-supported. There are races that test our ability to run for days, or weeks, on end. There are even the unique challenges of individual journey runs, which are not races at all, but challenges and adventures of our own making. For the ultrarunner who wants to seek them out, there are challenges enough to last a lifetime. And that is where the ultimate challenge of all can be found. As the years pass, we find ourselves substituting the knowledge of experience for the resilience of youth. The last challenge is the challenge of time. We can run ultras for a lifetime, only to find ourselves back at the original challenge, the challenge of endurance and perseverance. Except this time the obstacle is not t he
distance, but the passage of time. There comes a day when the personal bests are no more. The only records we set are cumulative: how many years we have run, how many miles we have covered, how many ultras we have completed. We find ourselves selecting races carefully, looking for time limits we can make, or courses that we can complete. As long as we run, the challenges are always changing. What never changes is the excitement of preparing for the next challenge, the anticipation of attempting things where success is not certain and the thrill of achieving the things we could not be sure were possible. But all this is more than people want to know when they ask us why we run ultras. The perfect answer is, “For the challenge.” It tells them as little as they want to know. But expresses so much more that we feel.
Gordy Ainsleighâ€”who founded Western States 100 in 1974 when his horse came up lame for the Tevis Cup and he decided to go on foot anywayâ€”at the 2014 Western States 100, after cresting Emigrant Gap above Squaw Valley and on his way into the Granite Chief Wilderness area. [ Tanner Johnson]
////////// ICE AGE TRAIL 50
Records at Ice Age BY JEFF MALLACH, RD
he Ice Age Trail 50 occupies a pivotal position on the Montrail Ultra Cup Championship Series schedule. It is the last race before the Western States 100 and the final chance for many of the nation’s top ultrarunners to earn a place on the starting line in Squaw Valley. Combine that with a record number of runners in the 50-mile and 50k events – and a forecast filled with sunshine after an especially harsh Wisconsin winter and everything was pointing toward an exceptional day of running and racing in the Southern Kettle Moraine Forest. After a disappointing run at the Lake Sonoma 50, Montrail runner Max King wasn’t excited to have to travel halfway across the country to run another 50-mile race, but he was determined to take the win at Ice Age and qualify for Western States. Matt Flaherty, following a superb 2:21 race at the Boston Marathon just a month earlier, was also motivated, not for the ticket to Western, but to break the long-standing Ice Age course record, set by andy Jones 26 years earlier. Zach Bitter would also be back after winning Ice Age two years before, this time as the US 100k champion and new North American record-holder in the 100-mile and 200k and fellow Madison runner Brian Condon, who edged out Bitter in the last mile of the 2013 race, would be pushing the pace in pursuit of a top three finish. They would be joined by a group of other talented athletes. Altogether, the 2014 Ice Age included at least 25 runners who had won an ultra, and at least five guys who had run sub 2:25 marathons. A year before at Ice Age, Cassie Scallon shocked everyone by running the 50-mile course in 6:46, shredding the women’s course record by more than 18 minutes. And since no other woman had approached the previous course record of 7:04 set 18 years before 10
by Donna Perkins, Scallon’s time was expected to stand for quite awhile. But this year’s women’s field was also fast and deep. Nebraska’s Kaci Lickteig won every ultra she ran in 2013 and was coming off a 15:45 performance at the Rocky Raccoon 100 and a third place finish at the uber-competitive Lake Sonoma 50 in April. Larisa Dannis, who ran through the mud and away from the field at the Land Between the Lakes 50 in March, was also sure to be near the front, as would Tracy Hoeg, a veteran ultrarunner who grew up running the trails of the Kettle Moraine. Joining them would be Stephanie Wiegel from California, who had won the last five races she entered, and Gina Lucrezi from Boulder, CO. Kate Pallardy from New York was also on the short list of contenders, training hard on the trails of Central Park in pursuit of a Western States spot. The 50-mile course at Ice Age is best imagined as a 10.5-mile loop followed by two out-and-backs. Runners follow the undulating Nordic loop for nine miles, pass through the start area and then head out for another 1.5 miles on the same loop before connecting with the National Ice Age Scenic Trail (IAT). At the intersection of the IAT and a horse trail, dubbed Confusion Corner, runners proceed south on the IAT to Rice Lake (21.7 miles), then return to the same juncture at 32 miles, where they run north to the Emma Carlin turnaround. From Emma Carlin, it’s a 10-mile run to the finish – 8.5 miles of hilly, twisting, single-track trail, followed by 1.5 miles of wide and fast ski trail. The terrain is everchanging, with rocky ridges, short and often steep hills, f lats, dips and depressions. At 6 a.m., cool air greeted the runners, but temperatures were expected to rise to almost 80 degrees by late afternoon. Nine miles into the race, Matt Flaherty and Brian
Max King and Michael Owen blazing the trails at Ice Age. King is on his way to a new course record. [ Ali Engin]
Condon were running 6:15 pace, with Max King and Michael Owen right behind them. Seeing the top runners coming through the start area under 60 minutes heightened the anticipation that this was going to be a great race. A few miles later, the lead four were running a course record pace — with a group of eight other contenders in pursuit. It was still early, but there was no sign the pace was going to cool off. The eight-mile out-and-back south of Highway 12 is regarded by most runners
Men’s and women’s lead packs in the early miles at Ice Age [ Ali Engin]
as the most difficult section of the course, distinguished by narrow and rocky trail that traverses short, steep hills embedded with f lights of timber steps. Through this section, King and Condon were running in tandem, with Flaherty and Owen about 40 seconds behind. Entering the rolling hills between highways 12 and H, Flaherty surged, catching King. The pace was intense. With 20 miles to go, they were 10 minutes under CR pace. At Confusion Corner, King pulled away. Preparing for his final push at Emma
Carlin, he gapped Flaherty by about five minutes, with Condon and Owen around 10 minutes behind. The deceptively challenging terrain and rising temperatures on the last leg of the course sapped King of some of his energy, but he maintained his focus through miles 44-48. He blew through the Bluff Road Aid Station at 11:26 a.m., well ahead of CR pace. When that news reached the finish area, spectators and volunteers began lining the finish chute. King crossed the finish line minutes later, raising his arms in celebration and setting a new Ice Age course record by more than 12 minutes – 5:41:07. He had run the last 10 miles of the course in 69 minutes. Unbelievably, Matt Flaherty’s second place time was also under the old course record – 5:49:13. Brian Condon took the third and the final WS spot, outrunning Michael Owen to the finish. Since 1982, only five runners had run the Ice Age course under six hours: andy Jones (1988), Dan Held (2000), David Riddle (2013), Eric Clifton (1999) and three-time champion Clement Grum (1993). This year, four runners cracked that standard: Max King, Matt Flaherty, Brian Condon (5:58:24) and Michael Owen (5:59:56). Kevin Grabowski won this year’s Master’s title, finishing tenth overall in 6:49:51. In the women’s race, the lead pack of five was clustered together for nine miles of the race, moving at a quick pace, but easily chatting with one another. At about mile 17, the women’s race unfolded, with Lickteig accelerating and taking a decisive lead. Kate Pallardy and Larissa Dannis followed, with Gina Lucrezi a slight distance behind. Lickteig never slowed. Her smooth gait and ebullience along the way gave passing runners the impression that she was running effortlessly. She was certainly running fast. With 10 miles to go, she had about 10 minutes on Pallardy and two miles on Dannis. She ran the next section alone, ultimately crossing the finish line in 6:41:39 – a new women’s course record! To underscore the strength of her performance, Kate Pallardy’s second place time of 7:04:16 was the fifth fastest in the history of the race, but 23 minutes behind Lickteig. Larisa Dannis finished third, running a strong 7:15:39. Pallardy passed on the WS entry, so Gina Lucrezi, with her solid fourth place finish, was given the opportunity to run Western States.
Blazing Fast Times at Caumsett BY MIKE POLANSKY
Lead pack Ethan Coffey, Michael Wardian, Joseph Gray [ Greater Long Island Running Club]
Lloyd Neck, NY // March 1
1,1 // 50k Elevation gain/loss: 550 feet / 550 feet | The course is a 5k loop on the grounds of the historic Marshall Field Estate and is made up of a 2.35-mile well-maintained asphalt roadway that circles the central part of the estate and then an out-andback to the Summer Cottage area.
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22
Ethan Coffey Michael Wardian Josh Ferenc Emily Harrison Boyd Carrington Alex Hetherington Scott Dunlap Tommy Pyon Aaron Heath Jean Pommier Stephen Uresk Ian Torrence Joe Marinaccio Byron Lane James Ford John Hogan Tommy Nettuno Taryn Giumento Thomas Tracy Meder George Worth Brian Teason Lara Shegoski
02:53:32.78 02:59:31.69 03:04:16.91 03:15:00.70 03:20:47.73 03:21:31.73 03:25:49.53 03:34:51.76 03:37:04.62 03:37:12.37 03:37:30.50 03:38:08.98 03:39:48.76 03:42:02.13 03:42:53.91 03:45:22.46 03:45:49.73 03:48:25.54 03:49:05.19 03:50:22.50 03:55:00.51 03:56:19.16
23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54
This was a year for the records at the Giumento Thomas hanging on to beat out a USA Track & Field National 50K Road fast charging Tracy Meder for second place Championship at Long Island’s Caumsett honors. State Historic Park in Lloyd Neck on March 2. Boyd Carrington was the first Long Ethan Coffey of Knoxville, Tennessee, and Island finisher in the 50k, scoring in fifth Emily Harrison of Flagstaff, Arizona, both place overall and first Master, and Jodi broke the race records. Coffey won the 50k Kartes-Heino was the first Long Island in 2:53:32, besting Michael Wardian’s record woman to finish the 50k, eight minutes in of 2:55:05, and Harrison scored in 3:15:00, front of 18-year-old Lauren Dorsky. shattering Jodie Schoppmann’s race record The runners travel 10 times over a 5k of 3:20:12 and coming pretty close to Janice course through the wooded pathways of Klecker’s National USATF record of 3:13:51. scenic Caumsett State Historic Park. The In the early stages of the race, Coffey was course obviously runs very fast, most of it running in a pack of three with 2012 and relatively flat, with a few rolling hills. There 2013 Caumsett winner Joseph Gray and race is one big loop heading north from the start/ record holder Michael Wardian. Wardian finish, followed by a short out-and-back to started dropping back after the fourth of the the south to make up the remainder of the 10 5k legs, and Joseph dropped out of the 5k course. race after leg seven, leaving Coffey all alone Race Director Carl Grossbard, who is the at the front with nothing to worry about but vice president of the host Greater Long Island the possibility of a new race record. Wardian Running Club, Coordinator of Volunteers ultimately finished second overall in 2:59:31, Sue Fitzpatrick, and all the other amazing with Josh Ferenc third in 3:04:16. staff members and volunteers were also Harrison was all by herself in the Women’s clearly winners. The logistics crew was Division, extending her lead throughout the another winner, as Fred von der Heydt, Ryan race, and finishing more than 33 minutes Fitzpatrick and Nick Palazzo, with major in front of her nearest competitor. help from Nick Harding, cleared The real fight in the Women’s piles of snow and otherwise got the Find more Division was for second place, course ready after a very difficult race results at with the diminutive Taryn winter. urmag.me/results
Jaclyn Shokey Timothy Henderson Tina-Marie Poulin Maggie Guterl Jodi Kartes-Heino Hideki Kinoshita Steven T Lee Lauren Dorsky David Lettieri Vijay Singh Mike Skara Gerald Tabios Mike Lynch Shannon Mcginn Ayako Yamazaki Eliot Lee Lauren Valentino David Boudreau Dave Kleckner Daniel Boline Yvonne Leippert Steve Grgas Marc Vengrove Kim Solomine Karen Marmon Doron Kenter Roy Pirrung Dominic Davis Daniel Guralnick John Abbate Alp Cingi Dermot Hoyne
03:57:10.25 03:57:43.46 03:58:17.24 03:58:30.69 04:10:28.21 04:14:46.21 04:16:58.60 04:18:29.15 04:18:37.86 04:21:10.18 04:21:29.77 04:24:03.86 04:24:05.79 04:25:15.97 04:26:29.13 04:28:13.63 04:28:28.53 04:28:44.82 04:34:02.12 04:34:21.23 04:36:01.55 04:38:15.90 04:40:54.15 04:43:47.66 04:44:47.54 00:28:31.74 04:45:54.64 04:46:04.23 04:46:04.64 00:28:40.06 00:28:40.53 04:49:03.46
55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86
Jay Masten Rob Festa Stephen Bandfield Lorie Sheinwald Luis Miguel Callao Juerg Bandle Bob Tucci David Drebsky Ira Zaroff Cormac Mcguire Michael Hunter Frank Deleo Cheryl Yanek Bastiaan Schuttevaer Laura Saladino Mary Harvey John Timmons II Tiffany Goldenstone Bomina Yu Eva Casale Kenneth Tom Albert Lione Gabrielle andersen Larry D. Lewis Brian D Foy Fanny Chu Stephanie Ruzicka Bert Voland Milko Mejia Alexis Kim Joanna Grossman Karl Himmelmann
04:54:37.43 04:54:48.18 04:55:12.13 04:58:09.92 04:58:26.40 04:59:07.91 04:59:32.64 05:00:59.58 05:02:12.41 05:02:54.40 05:09:38.21 05:11:05.61 05:18:42.39 05:20:44.49 05:23:34.75 05:25:39.50 05:26:34.25 05:26:34.45 05:26:47.66 05:26:52.54 05:27:04.13 05:30:05.75 05:31:19.56 05:32:33.61 05:35:19.49 05:37:33.74 05:41:11.53 05:41:52.53 05:42:10.23 05:42:47.22 05:43:01.53 05:43:42.95
87 88 89 90 91 92 93 94 95 96 97 98 99 100 101 102 103 104 105 106 107 108 109 110 111 112 113 114 115 116
Charles Bifulco Trishul Cherns Alessandra Echeverria Lee Dickey Paul Dlug Sarah Fleming Danielle Borgo Ronald Grinnell Alexis Davidson Anna Lau Yusuf Osmani Jay Lustgarten Michael Bozzo Shannon Petitjean Talisa Hayes Jacqueline Choi Kathryn Brown Frank Pellegrino Dan Turturro Al Prawda Ziyad Rahim Myles Mahoney Maria Conaicao D Lydia Redding Ed Peters Patrick Bivona Vincent Sanchioni Luis Romo Lanny Levit Monica Harrigan
05:47:09.31 05:49:22.55 05:49:39.25 05:50:18.53 05:54:37.62 05:55:11.69 05:56:07.52 05:57:02.80 05:59:51.91 06:00:18.80 06:04:29.33 06:07:06.57 06:07:52.16 06:07:55.20 06:08:21.23 06:08:21.36 06:20:23.59 06:28:31.63 06:41:22.50 06:44:12.66 06:46:38.94 06:51:10.67 06:59:37.86 06:59:59.19 07:09:34.37 07:12:55.12 07:34:30.26 07:45:20.69 08:04:17.77 08:41:21.00
10 Keys to ensure a DNF in Your First 100 Mile Attempt BY ZACH ADAMS
Select an Insanely Difficult Course If you are going to run a freaking 100 mile race, why the hell would you run some wimpy flat course with no technical terrain or high altitudes? What kind of wimpy hundred mile racer needs decent weather and tons of course support? Don’t be a sissy just because you have never run 100 miles before! Go big or go home! I mean, you crushed that last 50K you did…right?
Continue Your Usual Training It got you from the couch to 5K didn’t it? It even helped you slide in before cutoff on that trail 50k. One hundred miles in 30 hours – that’s only 3.33 miles per hour! That is a slow walk. There is no reason to destroy your joints with a bunch of back to back runs of 20 and even 30 mile runs. Besides, who has the TIME to do that? Just “Wing it” On Race Day This isn’t rocket science folks! Here is all there is to it: 1. Show up. 2. Go to starting line. 3. Left foot forward, right foot forward; now repeat. It’s that simple. All these runners obsessing over distance between aid stations, what to put in drop boxes, cutoff times, weather, what to wear…. Blah blah blah. The worrying seriously makes me sick. It’s never-ending.
Race the First 50K All this ultra-conservative talk about pacing in a 100 doesn’t make any sense. Go out and run that 50K like you know that you can, and then slow down. After all, you are experienced and know what pace you are comfortable to finish a 50k, why
would you slow down before you need to? Gap some fast dudes and put some time in that bank, baby.
Eat Only When You feel Like It Only eat when you are hungry. Don’t cram food down your throat if your gut is upset. All that will do is make you puke, and when you puke you are done. Everyone knows this. If you aren’t hungry – don’t eat. This isn’t a sh*tty Weight Watchers meeting or your company’s weight loss competition… why the hell would you count calories?
Avoid Lube Lube? Seriously? Are you a car? No. So why would you lube yourself? Quit thinking you are some kind of machine that needs to stay fine tuned and well oiled. What an ego you have! All it is going to do is make you all greasy, smelly, and uncomfortable. It will settle in your expensive running gear to grab all the dirt and road dust. When you get that stuff on your fingers, it is nearly impossible to get off. No one wants you grabbing stuff off the aid station tables with gross fingers. Nasty! Save the lube bottle for the bedroom fun you will be having with your significant other the night after!
Go It Alone You already have very few friends outside the community of ultrarunning weirdos that you know. Do you really want to ruin the few remaining friendships you have by asking your high school BFF to chase you around the countryside just to wait a few hours to do it again – just to fill your water bottles and
pop your blisters? I think not. What about asking an ultrarunner who is injured or tapering? Don’t think so… you already have to spend enough time with these psychos at pre-race and at every aid satiation. Take my advice; Go it alone.
Find a Chair 25-30 hours is a long ass time. Find a chair, take a load off and sit down for a while. Hell, lay down for a while if you want. Find a nice warm fire and get comfy. A stop of 1 or 2 hours isn’t going to do anything but help. I mean, it’s not like you are going to win. And you do have 30 hours. Why not take a nap here or there?
Stop if it Hurts You have trained like you always have trained. Surely that poke in your thigh, burning toe, or swollen knee is a sign of serious injury! Don’t risk missing next month’s Color Dash Diva Plunge because you are too hard headed to stop when you are in pain! Do the right thing and listen to the pain and that little voice telling you that you need to stop. Keep in mind your feet know best.
Rationalize Failure It’s ok to quit. It is fine not to finish. It’s not that big of a deal. It is just a hobby after all. Only a tiny fraction of the world’s population even attempts to run 100 miles. Quit acting like this is some kind of soul searching, healing, and transformational experience. It’s just a race—not worth pain and suffering. P.S. If for some reason you did not read the title – this is the sh*t to do if you want a DNF. If you want a finisher’s buckle – do the opposite!!!
Zach Adams is a relatively new but obsessed ultrarunner who enjoys discovering all aspects of the sport, and then sharing his experiences in writing. He serves as Epic Ultras Official Blogger, and this piece was originally published at epicultras.com.
From the Coach
Peaking for Races BY IAN SHARMAN As we get closer to summer many of you are preparing to peak at a goal race. Whether it’s an epic trip to some far-flung dream race or that local event you’ve competed at for years, how can you make sure you’re at your best? The ideas below need to be refined to deal with your individual circumstances but highlight some of the key areas. CONSISTENCY There’s nothing that improves your running as much as solid, regular training for a prolonged period pre-race. Work and life in general can make it difficult to stick to a routine. Carving out time in a busy schedule is possible, but requires differing degrees of dedication depending on your lifestyle. For most people mornings are easier to control before the chaos of the day takes over and it’s well worth it for the fitness gains that consistency will bring. STAYING UNINJURED Easier said than done, you may think, but there are some simple guidelines from which all runners can benefit. Prevention is certainly better, cheaper and less frustrating than cure so here are a few useful tools to include regularly, which are worthy of a book in themselves: • dynamic (movement-based) stretching pre-run • warming up at the start of a run • foam rolling • sports massages • stabilization/balance exercises The single biggest factor for avoiding major injuries is not running when the first hint of an injury appears. In my experience coaching runners as well as my own personal running, many injuries stem from tightness building up in muscles, which then alter the running gait and cause strain in other areas. We all get niggles throughout training, so sometimes a day off or a hard run switched to an easy run can stave off a bad injury…when combined with the preventive methods mentioned above (foam roll those tight muscles!). If you follow this advice but a minor injury doesn’t disappear within about one week then the sooner you see a medical professional, the better. A quick visit to a physiotherapist or Active Release Technique (ART) specialist can get to the crux of the
problem at an early stage and avoid the nascent injury that could otherwise ruin your next few weeks or months.
Reduce mileage, but don’t just jog at an easy pace and instead keep intensity in your runs. DON’T OVERTRAIN A good rule of thumb, which I’ve heard attributed to many sources, is that it’s better to turn up to your goal race a little undertrained than a little overtrained or injured. More is not always better meaning that quality training is more effective than pure volume. Every training run should have a purpose to it, although fun should generally be part of that purpose or you’ll find your training gets stale and demotivating. For example, when you’re doing a recovery run, don’t be tempted to speed up just because you can – that’s not the aim of the run. This is one thing that all good training plans and coaches have in common – they don’t prescribe junk miles that don’t explicitly have a reason behind them. SPECIFICITY This should go without saying, but whatever nuances your target race involves need to be included within your training. Whether that’s heat training, hills, altitude or a whole host of other potential attributes, the training needs to incorporate these and it neatly leads to the next point. RESEARCHING YOUR RACE The worst time to find out about a vital aspect of a race is when you’re halfway through the event and you learn that the aid stations only provide water, or something similarly surprising. Early on in your build up to the race is the best time to really look through the website and find out key information that you can incorporate into your training and preparation. One good example was when I didn’t check the start time of a race until the day before, assuming I could get public transport
in the morning. When I saw how early the gun would go off I realized my transit plan was not feasible, and the convenient hotels were full making for a more stressful prerace period, which didn’t bode well for a good run. The payoff for ironing out pre-race logistics cannot be underestimated. TAPERING You all know about tapering, but there’s such a temptation to squeeze in one last hard workout close to the race or one more long run. It’s in the DNA of a ‘Type A’ runner to want to do more and to assume that those last hard runs will make them fitter on race day, but sometimes they lead to early fatigue during the race or peaking just after the race, rather than just in time. However, there’s no exact rule of when a taper should begin or how aggressively to reduce mileage because those factors are individual to each person and also depend on the type of race. I’d advise allowing at least one week and possibly up to three depending on your knowledge of how your body responds. Reduce mileage, but don’t just jog at an easy pace and instead keep intensity in your runs. If you’re used to a 12-mile tempo run then a shorter distance won’t tire you as much, hence it allows your body to feel fresher in a taper. As runners age taper plans may also need to be modified, older usually means bigger taper. CONCLUSION One over-arching theme from this advice is that some degree of prioritization is required to peak at your target race. If you aren’t able to commit to your initial goal then maybe consider a different one that fits into your season better.
Ian Sharman is an USATF certified ultrarunning coach, Grand Slam of Ultrarunning record holder and the 2013 Leadville 100 champion. Find him at sharmanultra. com.