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For most people, entering the Masters ranks means saying sayonara to PR’s and the glory days of old. But for some, like 43-year-old ultrarunner Rob Evans, it may just be the beginning. Rob has had a string of great finishes this year, including 2nd overall at the Tahoe Rim Trail 100m (USATF/RRCA 100-mile championship), just a few minutes behind winner Erik Skaden, 2nd Master at the American River 50-miler, a 2nd overall/Masters win at the Quicksilver 50-miler, as well as a Masters win at the Napa Marathon (RRCA National Marathon Championships). Rob is now zeroed in on the 2010 Western States 100-miler on June 23rd, where he hopes his new fitness will do well among the most competitive runners on the planet.

I caught up with Rob to ask him about how he manages to be “faster as a master”.

1) Congratulations on the great times you have posted this year. Your 20:46 at the 2009 Tahoe Rim Trail 100 (2nd overall, 1st Master), 6:37 at AR (13th overall, 2nd Master), 6:54 at Quicksilver (2nd Overall, 1st Master), and 2:46 at The Napa Marathon was a clean sweep of Masters wins. Are these pr's for these distances/courses?

Yes, they are. I had not done a marathon in nearly 10 years, the last one being the Silicon Valley marathon and I ran a 2:52. I have done the AR50 3 times, each time having cramping problems, so this was my fastest. The Quicksilver 50 was a first. Felt great to run that time. Really focused on having it be a training run for Western States but also wanted to get a feel for my fitness on a hilly trail course. Last year I was really stoked to have done that 20:46 at the TRT100 course. My focus was on the USATF/RRCA Masters 100 Mile win. I would have never thought I could get 2nd overall!

2) To what do you attribute your newfound speed? Are you training differently as a Master?

My training this year has been incredible. My primary problem in the past has been injuries. I have had a few stress fractures and a few episodes of ITBS. The first go at Western States back in 2005 I had such a bad case of ITBS that I could not run even a quarter mile during May. Last year I had really bad ITBS before and after the AR50 where I had to take several weeks off. It appeared that when I got over 80 miles per week I got injured.

This year I really focused on diet, stretching and doing electronic muscle stimulation (EMS). Peter Defty has really helped me with my diet. Both Kate (my wife) and I started a high protein, high fat, low carbohydrate diet back in January. After 3 weeks of “hell” we started feeling fantastic and our recovery was incredible. We both have been using VESPA which I have found gives me consistent energy and helps with my fat metabolization. I can run 30-40 miles on 2 VESPA’s and 2 gels without any problem.

My key races for the year were the Napa Valley Marathon, AR50 and WS100. I did a 2 week mini taper for each race and focused on my ability to train hard the week following the races. I was able to run 100 mile weeks directly following Napa, AR50 and QS50 without any problems. Again, this is very new as historically I would have to take a down week to recovery after a hard effort, this year I have been strong and able to run well after a hard effort.

With my diet and the EMS (I use the Compex EMS Recovery Program after every run) I have been able to run over 100 miles per week since March. The EMS thing is something I tried about 8 years ago on the recommendation of my chiropractor. After Napa I got a little Achilles Tendonitis from the flats I was wearing, this COMPEX thing got rid of it in two weeks while doing 90-100 miles per week.

I think my marathon time is better 10 years later as I have been doing ultra marathon training with some traditional marathon components. On weekends I will run 30-40 miles on Saturday and 10-20 on Sundays. During the week I have been doing track workouts and tempo runs. For a while, I was doing regular very fast tempo runs on Thursdays with Mark Lantz, and it was a tremendous help to have him push me like that. I can’t thank him enough.

With the focus on the diet as well as recovery components, I have been strong and injury free. It has been awesome…


3) Your target race for 2010 is Western States. Coming off the 3 day training weekend, how do you feel?

I had a great training weekend. It was my last really hard effort before States. On Saturday I ran 48, Sunday 19 and Monday did from Forest Hill to the Auburn High School (38). The last day I ran it in 5:30 which was great. Frankly, I am a bit tired as last week I got 130 miles in, however, I do not have any indication of injury, just fatigue. The goal for this weekend was to simulate, as best as I could what I will feel like at States the last 38 miles. I ran well.

4) Were you always a runner? Judging by a few of your tattoos, you were once a cyclist too.

I have been doing endurance sports since the late 80’s. I lived in Japan from 88-91 and watched the World Championship Bicycle Race when it was there. I got hooked on the cycling thing and raced road cycling for San Jose State University’s “A” squad for awhile. In 1991 I got picked up by a team called, “Bontrager/Boss Racing” and raced expert cross country for awhile. I also did a little cyclo-cross. Racing bikes took a lot of time to be competitive. You cannot just have a bad few moments like in ultra running and pick it up later. If you get dropped – it is over. So when I went to graduate school I started running to stay in shape. Well, I have an addictive personality so after I finished my Masters Degree I started doing marathons etc. I am sure you know how that goes. My first Ultra was the Quadruple Dipsea. I loved that race.

I have a couple cycling tattoos, some God tattoos and a few others. I am grateful for God and have Isiah 40:31 tattooed in Kanji down my spine. That verse, along with Jasper Halekas, helped me win National Masters 100 Mile Championships last year – thank you God and Jasper.;-)

5) In the last couple of years, you've gotten married and relocated to Pollack Pines deep in the mountains. I've seen Kate's name popping up in race results. Are you the new power couple of trail running?

You know, it is funny – people are asking, “what is in the water in Pollock Pines?” Kate was a great runner in the UK. She competed at the National Level in Cross Country and Track and Field when she was a teenager. She is a fantastic downhill runner. Her first trail races were faster than mine (she did the Quadruple Dipsea as her first Ultra and ran a 5:10). She won her first road marathon this year (Avenue of the Giants). We love the mountains. I really wanted to get out of the bay area and live closer to some high altitude running. 3400 feet is perfect, just a little snow and only a few miles from the high Sierras.


6) What does a typical training week look like for you? Any favorite foods/drinks for racing? How do you like to celebrate after a big race?

Lately, since I am focused in 2010 Western States 100, my typical week is about 95-105 miles. I continue some track workouts and tempo. I broke this season down into two sections: flat 50 mile training (AR50) and Canyon Ultra stuff (WS100). I have been doing triple canyons for a couple of months. I also integrate 2-3 total recovery runs per week into my schedule. They are 8-12 miles at an 8-9 minute per mile pace. My tempo has been around 6 minute miles. Prior to Napa my track 800’s were 2:42 and now they are around 2:47-2:50. We will see how this does me for States. My training is outstanding and if I have problems at the race, I can at least say to myself that I did everything I possibly could. When I race, if I don’t do well I am ok with that as long as I tried hard.

My favorite drink is Amino Vital. They are an awesome company and have been working with me for several years now. I love the taste and it sits really well with me. For gels, I really like the Crank Gels as they are a bit more fluid like than other gel products and I can take them down well when I cannot eat during the last 40 of a 100 mile race. I also do PB&J and most anything at an aid station.

I like to celebrate after a big race with a very large, rare steak, potato with sour cream and cheese and a few good movies in bed. I don’t drink alcohol or party at all but love watching movies and sitting around. I have got the best wife and dogs in the world. They give me a lot of joy.


7) What motivates you to train and race so much?

Well, I do believe I am an addict – I never had any major issues with it, but quit drinking completely in graduate school. I saw my addictive potential and just stopped. However, I have this genetic thing to go hard, fast and do crazy things. I have progressed in this endurance world over 20 years and think this will be my last year competing in ultrarunning for awhile. We are in an adoption process and I cannot see how I could spend all this time training with a little one. If I cannot be competitive, I will just run trails for fitness. I am not the biggest fan of racing as it does stress me out. As Kevin Swisher said on Saturday, “you put too much pressure on yourself”. He is right!

About 4 years ago I fast-packed the John Muir Trail (JMT) with my good friends Brian Robinson and Sophia Lewis-Robinson. I really enjoyed that trip. I think in the future, I may find other ways similar to the JMT to get “fed” on the trails. I truly experienced God above 10,000’. I think I may try to do it a bit faster and maybe do some other things like the full TRT or the High Sierra Route. Those sound like a lot more fun than training for a 100 mile race.

Man, I am tired just thinking about it!

Thanks for the time, Rob, and good luck at Western States!

- SD

Stanford Magazine (for alumni of Stanford University) did a profile on Will Laughlin and his training for the 155-mile Gobi March and the Desert RATS Spring Ultra. It's an interesting profile, which includes some stats on marathoning and ultras, and even a quote from Dr. Marty Hoffman.

One of my favorite quotes was his recount of DNF'ing at the Leadville 100:

Will’s previous race took place eight months earlier at the Leadville Trail 100, a traverse through the Colorado Rockies between 9,200 and 12,600 feet. Typically, about half the entrants finish. At mile 23, Will sprained his ankle on a rock. Fifty miles later, it took him six hours to trudge 10 miles on his swollen ankle, as he limped from tree to tree. “It was the middle of the night, and someone tried to encourage me by saying, ‘Good job!’” he remembered. “I wanted to say, ‘F--- you, I’m holding onto a tree.’”

Indeed! You can read the whole story here.

- SD

David Shoenburg did a great interview with Atlanta's Janice Anderson, a multiple 100-mile course record holder and 100k Team USA member. Be sure to check it out!

- SD

Atlanta-based trail runner David Shoenberg has switched seats and interviewed me on his blog. It was a lot of fun being on the other side of one of these! If you stop by and read it, be sure to leave David a comment and wish him well on his recovery. I'm hoping to see him at the Santa Barbara 9 Trails at the end of November.

- SD

When I say “the record”, I mean the extraordinary course record that 32-year-old Jon Olsen set at the 2007 Rio del Lago 100-mile (15:32, an hour faster than the course record he set the previous year) in his third consecutive win there in three years. This Modesto, CA-based ultrarunner has been clocking wicked-fast times in local California courses for the last couple of years, including wins at the 2007 Pacifica 50k (4:45), 2007 Sequoia 50k (4:42), three top-20 finishes at Western States (fastest of 19:19), and top three finishes at the 2006 Quicksilver 50-mile (2nd, 7:02), 2006 Helen Klein 50-mile (2nd, 6:05), 2006 Tahoe Rim Trail 50k (2nd, 4:51), and the 2007 Miwok 100k (3rd, 8:35). Somehow he keeps getting faster each year, despite being an active father of two and managing a career as a teacher.

I caught up with Jon during his recovery from the Rio 100 to hear about the race and see what’s next on his race schedule.

First, congratulations on your course record win at Rio (RDL)! Can you tell us a bit more about how the race went for you, and any changes in strategy from the previous two years?

This year was much different than the previous two years because I didn’t race between RDL and Western States (WS). I decided instead to train for RDL as opposed to just running it. I also decided to take the lead from the gun. I wanted to be aggressive this year and try not to hold anything back. The weather allowed me to use this as a viable race strategy. However, early in the race I didn’t hold to this. I allowed Mark Tanaka to catch up near Rattlesnake Bar and we ran through the Power Plant aid station together. Then Mark said to me “Jon, with this weather you should just go for it.” He reminded me about how I had been running the race to this point, which was mostly running scared (likely due to my blow-up at WS this year), so I ran angry for the next thirty miles. Even when my stomach shut down at about mile 60, I didn’t slow down and ran consistently. I finished knowing there were about 15 minutes more to take off the record, but those are the things that will get me out training and trying to get better.

It looked like you had an awesome crew at RDL . Who are these folks, and are they the same ones who crewed you at previous RDL’s and States?

My two older sisters, Lori and Michelle, are my crew. They have crewed for me through three WS and three RDL’s. They love it. I know most crews dread the job but they thrive in it. They have it down to an art. They are also the only people besides my wife, Denise, that can put up with my race attitude and my complaining. I know with this crew I have an advantage over the field at any race I compete in. I also have fast and experienced pacers like John Souza, Jeff Lozano, Lewis Ase, and Wesley Porter. They have had a hand in many of my best performances.

You mentioned that you “blew up” at States, but I saw that you finished 17th in 20:26:41 (third sub-21 hour finish). That’s a remarkable time, but it sounds like things didn’t go as planned?

I have some tough memories of WS this year, particularly what accumulated between miles 81 and 93.5. Up until then I was having the race of my life. I don’t think I was ever out of the top fifteen, and for most of the race I was in the top 10. I came into the Foresthill aid station in seventh place with two runners ahead within five minutes. I passed the Korean runner coming out of Cal 1 and arrived at the river in sixth place (and had just ran the Cal section fifteen minutes faster than last year). As I’m crossing the river I saw Andy Jones Wilkins, but had expected he would pass me. As I am walking up to Green Gate I passed Lon Freeman and I found myself in fifth place, which was nice but temporary, I expected. When I arrived at the Green Gate aid station, I drank a whole can of soup and immediately knew it wasn’t settling well. Within a mile the soup reared its ugly head. AJW passed me as I was fertilizing the soil and offered his help but I told him to keep running, that I will be fine. Well, for the next ten miles I tried to get my stomach right but I couldn’t. I still however find myself running and not slowing too much, and still in sixth place.

About a mile out of Browns and I had no energy left and my electrolytes were ridiculously low. I found myself walking and stopping and walking and stopping. I tried to sit down multiple times but my pacer wanted me to keep moving. I finally arrived at the Highway 49 aid station in bad condition. This is my running club’s aid station and they immediately put me in a chair, which soon led to the cot. Well, after laying there for 1 ½ hours I was finally able to keep some food down so I walked the course from there. Crossing the finish line brought joy but at the same time I felt a huge disappointment fall over me. It was a tough race.


What other 100-milers have you run previously, or do you primarily focus on these two?

I have only run one other 100 mile race and that was the 2006 USATF 100-mile National Championship at the Rocky Raccoon 100. It is my only DNF and on arguably the easiest 100 mile course in the US. Otherwise, I primarily center my year around Western States and RDL.


You have had some impressive results at ultras of all distances over the last couple of years. What are your favorite distances and races? Do you throw in road races or marathons as well?

I do very little road running. Each year I run the California International Marathon for fun, but this year I am going to pass because I have raced so much already. Regarding my favorite race distance, that would be 50 miles. It is just long enough that it provides each runner for those ups and downs in a race. The runners that are able to handle these most efficiently are rewarded. However, 50 miles is just short enough that you can attack the course.

Even though 50 mile races are my favorite, my two favorite races are longer. I have only run Miwok once but it is already one of my favorite races. The weather is almost always beautiful that time of the year and the course has a great mix of pavement, single track, technical single track, and fast dirt roads. And the beauty of the course is off the charts! This makes Miwok one of my favorites, but my #1 favorite would be Western States. I know it has a lot of hype, but there is no other race I compete in that gives me goose bumps at the start line. It is the single most competitive race of the year. If you finish in the top 20 in that race, you can feel confident you are a pretty good runner.

Can you tell us a bit about your training? What is a typical week look like? Do you do any regular cross-training? Any changes to your training in the last couple of years?

As everyone probably knows, I am one lost pound away from being in the hospital (ie, thin). But all kidding aside, my body doesn’t handle downhill courses very well because my leg muscles are non existent. The single biggest change I have made in the last year is lifting weights twice a week. I feel it has made a huge difference. I increased my mileage this last year going into Western States. I typically put together strings of 70 mile weeks running five times a week. Then, I would peak with one week in the 80’s. This year, however, I strung together about five weeks in the eighties and had a peak week in the 90’s. I hope to continue this in 2008.
Here is a typical training week for me about eight weeks out from a hundred. Monday- off, Tuesday- 12 to 13 miles medium, Wednesday- 12 to 13 with 3 x 2 mile repeats incorporated in, Thursday- 10-12 easy, Friday-off, Saturday- 30 miles out of town with hills, Sunday- 20 miles easy flat. This would put me at 85 or so miles. It is hard to train for hilly races because Modesto is pancake flat so I have to go out of town for any hill work. I do rig my treadmill to simulate downhill running but it isn’t as easy on the body as running on dirt.

How do you balance time between training and your family? Are your co-workers at your school supportive of your crazy hobby?

Most of my co-workers know of my secret addiction. I teach mathematics at Prescott Middle School. It is hard to hide it because in 2005 and 2006 my principal, Tom Freeman, put my lunch and pre-period back to back. This allowed me to run during school. As you might tell my principal is one of my biggest supporters. My co-workers would see me out there and so did my students. They became very interested in my passion and I would even get some kids to run with me during their lunch time.

Scott, as you know balancing running family and work is always difficult. This becomes especially difficult when are training for 100 mile races in which you want to be competitive. I can tell you that it doesn’t work without a very patient and loving wife. I can’t count how many times Denise unselfishly put her needs aside so I can train, as has my family for that matter (Nathanael is 2, and Lauren is 4 months old). Knowing this, I try to get most of my runs done before work. I have a running partner, John Souza, that I run with about three or four times a week and many of those runs begin at 5 in the morning. This allows me to come home from work and be home. The weekends, however, are a different story.

Planning helps. In December each year my wife and I sit down and map out the year. We list any races and any weekends I plan to do a long run out of town. Without this planning and the early morning runs it wouldn’t work. My wife is awesome!

What motivates you to train so vigorously? What is it that you enjoy the most about ultras?

I know this sounds cliché but I want to be the best ultra runner I can possibly be. I haven’t been bashful in saying that I would like to win Western States in the next five years. I don’t know if I can or even if it is possible, but I want to put myself in a situation that I have that chance. I am not being egotistical, that is just my goal. I am not out here just because I like being out in nature (although it is nice). I run ultras because it challenges you like no other sport and it gives me a chance to be competitive. At the end of the day the man or women who wins did so because they were the toughest, not necessarily the fastest. In fact, the runner with the fastest marathon pr doesn’t usually win. I am out here to compete. That is what pushes me to train.

Do you run with a club or regular training partners, or do you train solo most of the time? Has the cross-country team at your school roped you into their training?

I am a proud team member of “Team X” (what used to be Team Vasque) We have begun getting together as a Nor Cal group and train periodically. Other Team X members include Jasper Halekas, Jed Tukman, Carrie Sisk, Mark Lantz, Emma Davies, and Ethan Veneklasen. I am also a proud member of the Shadowchase Running Club in Modesto, California. They run the Highway 49 aid station at Western States. Many people might know Barbara Elia and Linda McFaddan who are also members of Shadowchase.

I do much of my training with John Souza. He has transitioned to ultras this year, and has already qualified for and signed up for Western States. If I run with anybody it is John, otherwise I am on my own. John is ironically a cross-country coach at Davis High School in Modesto. I think they are currently ranked third in the state. I have run with the team a few times but I haven’t yet been pulled into coaching, even though I eventually aspire to be a cross country coach some day. I plan on starting a cross country program at my middle school next year.

Have you always been a runner? When did you get started in ultras?

I am glad you asked. I haven’t always been a runner. I actually only ran one year in high school. My first passion was football. From the time I was eight, I wanted to play division 1 college football. This dream was realized in 1995 and 1996 when I attended The University of Texas of El Paso of a full ride scholarship. In 1995 I was the starting punter and in 1996 I was the starting punter and place kicker. After my college football days I didn’t have anything to fill that competitive void. In 2000 I decided to run my first marathon and the rest is history. I peaked in the marathon in the summer of 2004 when I ran a 2:41 marathon at the Rock n’ Roll marathon. I was soon dreaming of Olympic trials, but that ended three weeks later at Western States when I decided to volunteer to work my running clubs aid station at the 2004 Western States 100 mile race. The rest was truly history.

When you flew by me at Rio around mile 55, I saw you down a can of soup. Can you tell us a bit about your food and drinking strategies for a 100-miler? When and where do you eat solid food, if at all?

It is funny you bring up the chicken noodle soup because that was my kryptonite at WS this year. I had been drinking the soup straight from the can instead of diluting it with water and that proved to be too much for my stomach at the end of a 100 miler. I usually stick to simple foods like gels, pretzels, bananas, and chips for my quick carbs during a 100 mile race. I will about four times during the race consume a bottle of Boost diluted. This is my main calorie and protein source, and it has worked well for me. I do better with liquid forms of food as opposed to solids.


When you blazed through the 2006 Helen Klein 50-miler (2nd in 6:05:19), you had your tunes cranking the whole way. Do you race a lot with tunes, and what do you like to listen to?

It is funny because Greg Crowther in his race report from Miwok nicknamed me “skinny music man.” I don’t really rely on music too often. I actually handed my music over to my crew at mile 38 or RDL. I find that I run faster and smarter when I am not listening to music, but when I am listening to my music you will find Cake, Van Halen, Jay Z, Nelly Furtado, The Verve, and Justin Timberlake on my play list. It is funny because I would prefer listening to a random college football or pro football game instead of music if I had a choice.

Funny! Timberlake has made his way onto a few ultra playlists. I will be trying States for the first time next year. Any tips you would like to share with a rookie?

I am jealous! I wish I was in already. I don’t consider myself experienced at 100 milers but I have a few things I live by. The first thing is to eat and drink early and often. Once you get behind it is hard to catch up. Also, the first thirty miles at WS are difficult. Take your time and make sure you come through Robinson Flat feeling good. This is very important because some fast sections follow Robinson Flat and you can make up a lot of time between Robinson and Last Chance. Next, take your time on the downhills in the canyons. If you run them too hard you quads will be toast before you even reach the halfway point. Walk the uphills through the canyons. The goal should be to get to Michigan in one piece. The first two years, I had difficulty when I got to Michigan Bluff but last year I came into Michigan with some energy and was able to ride it to the river. Lastly, remember if you get to Foresthill and you aren’t suffering, the last 38 is very run able and will be spent passing a lot of people.

I see you’re signed up for the San Francisco 24-Hour Run on Oct 21st. Will that be the first time you’ve done a 24-hour race?

Yes, this is my first 24-hour race. I have always been fascinated with 24-hour races, and decided this year to try one. I have no expectations. Well, I am lying - I do have expectations but I just don’t know how well my legs will have recovered from RDL to realize them. People think I am crazy to do this four weeks after a 100 mile race but I am really excited. I am sure this will be the toughest race I have done to date. I hope to come out more mentally strong than I was going in.

I have no doubt that will happen! What else do you have planned for the season? What are you hoping to tackle for 2008?

I have a lot of rest planned. This will be the last race of the fall and winter for me. I will take November and December off and begin the healing process, so I can begin training for a summer 100. My hopes are to get through the WS lottery. If this happens, I will run Quicksilver or Miwok in preparation. Otherwise, I will run the Tahoe Rim 100 mile. For the fall I plan to take a year off from RDL and go outside my comfort zone. I may try Angelas Crest or the San Diego 100 mile. I am also thinking about even maybe trying the 72 mile run around Tahoe. Unfortunately I really don’t know my plans. I am at the end of a very long year and after the 24 hour I am just looking forward to rest and recovery.

What else would you like to accomplish in ultrarunning over the next year, decade, etc.?

In the next year I would like to place in the top five at WS and or win the Tahoe Rim Trail 100 mile race. As for long term goals, I would like to win WS in the next five years. Moreover, depending on how this SF One day race goes, I would like to run on the AUA 24 hour national team.

Thanks so much for the interview, and congratulations again on the third win/course record at Rio. Best of luck at the SF 24-hour! - SD

39-year-old Thomas Reiss seems to have come out of nowhere to make his mark in ultrarunning this year. The San Luis Obispo, CA resident and German native had serious natural talent at the marathon, with a Tahoe Triple win in 2005 and 2nd place in 2006 (combined time of 8:42 for three marathons), and a PR 2:32 at the Silicon Valley Marathon in 1998. In 2007, he used that speed to make a stunning entry into the ultra scene, with wins at the Jed Smith 50k (3:12:32), Ruth Anderson 50m (5:56, course record), Quicksilver 50k (4:04), and most recently the Tahoe Rim Trail 50m (8:10, just 3 minutes off the course record).

I wasn't the first to wonder "who is this guy blowing by me?", and was able to catch up with him as he recovers from TRT.

1) First, congrats on your win at TRT! That is definitely one of the more challenging terrains you have tackled in your short ultra career. How did the race go for you?

Challenging is the right word. I never really felt that good. I went into it hoping to feel like a Sunday long jog for the 1st third of the race, feel good and easy, then get into tempo mode in the middle and race the last 3rd. I am not sure if it was the altitude or the terrain but I just did not feel that great. That said, I was very happy with the outcome and the time I ran. It all worked out at the end.

2) What got you into ultras this year? What has been the biggest challenge in moving up from the marathon?

I was always fascinated by ultras, even before I moved to the USA from Germany 11 years ago. I ran quite a bit with Charly Doll (the first German to win Comrades) and thought this is pretty cool. I never made the move to ultras early on and actually only ran 2 marathons in my life before Tahoe Triple. Mostly I raced half marathons and the 10k. The marathons I ran were in 1990 and one in 1998.

6 years ago I stopped running until I heard about the Tahoe Triple in 2005 and decided to try that kind a race. I did the triple again in 2006 and also decided in 2006 to give this Ultra thing a try. So far things have apparently been going great with 4 starts and 4 wins.


3) What are your 10k and half marathon PR’s?

1.09.34 for the half and 31.51 for the 10k.

4) What is training like in San Luis Obispo (SLO)? Are there enough hills to be ready for courses like Quicksilver and TRT?

Not really, we have very few real hardcore hilly single track trails here. So often I run a trail loop several times up and down and around. The longest climb is around 3 miles with 1000 feet.

5) I was able to meet your wife and kids at TRT this year. What do they think of all this crazy running?

My wife (Valerie) is great, she is the one always encouraging me when I am down and frustrated and talk about quitting. My kids are 2 and 4 and they love it. When I do a long run and come by my house they set up aid stations and always cheer me on. Since we are back from TRT they are running around the house arguing about who is a 50-miler and who is a 100-miler.


6) Can you tell us a bit about your training regiment? What does a typical week look like for you?

I normally run 4-6 times a week, between 50-70miles. Before a big race I crank it up for about 6-8 weeks up to 90-120 miles. Most of the time I do a 2.50-3 hour marathon once a month and a long 30-40 mile run once a month. Once a week I do some kind of speed / tempo workout. I also try to run on the surface that the upcoming race is on. So before TRT I ran as much as possible on trails.

After a hard race I always take 2 weeks super easy with running 4-6 miles every other day or less depending on how hard the race was.

7) Do you have a coach?

Not really, I write up my own schedule and then run it by my running partner and motivator Linda Somers Smith (former Olympic marathoner), Sean Meissner also helps me with advice and usually I get some feedback on my plans from Karl King from Succeed.


8) What are your favorite foods for training and running?

That is my weakest spot. I do not really watch my diet and learned some hard lessons in my first races regarding hydration etc. Karl King from Succeed has been a huge help in getting me on the right track. So during TRT I used Succeed Ultra, Amino and S-Caps plus GU’s. Plus the pre-race and recovery vitamins. I need to start experimenting with solid foods if I move up to the 100.
9) What motivates you the most to get out there and run?

I am very driven and competitive by nature, and I know that to be good at ultrarunning you have to go out and put the effort in. Plus I have met some great people through running and made some awesome friends.


10) What do the folks at work think? What do you do for work?

I am creative director and owner of a high end design and branding firm (www.kraftwerkdesign.com) here in San Luis Obispo. My employees love it and are very interested and supportive, so are our clients. But I also know they all think I am crazy.

11) Any races planned for the rest of 2007? Where will we see you next?

I am planning on Tahoe Triple then JFK 50. After that I am planning on running the Orange Curtain 100k (a road ultra) in Long Beach, CA in February '08 to try to qualify for the 100k World Championship. After that I would like to run Way to Cool if I get in. Not sure what after that, a lot will depend if I qualify for the road 100k world cup.

12) Any chance we'll get you in the 100-miler division?

Yes, it will be the logical next step. It is the ultimate ultra race. Like running half marathons and 10k's when the real deal is the marathon, I think it is like that with the 50k and 50mile and the real deal is the 100miles. I would love to run Western States at one point as my first 100. I was always fascinated by that race. I am not sure about when. Maybe in a couple of years.

13) Are you currently running for a team?

Not right now but I would love to be part of a good ultra team. I have always been on a team when I used to race the shorter races and I really miss the team aspect - going to races meeting the rest of the team and supporting each other is just great. So if you know of any team who is adding to their roster let me know!


14) Will you be focused on road or trail ultras moving forward?

Short term I will be doing both. I still would like to make it to worlds in the road 100k and get a good 100k road PR so I may do that plus several trail races. I would guess next year am doing 2 road races and 4 trail races. Long term I think it will be definitely trail.

15) What else would you like to accomplish in ultrarunning over the next few years?

Honestly I am not sure. I am still a rookie at this and don’t even know yet the full extent of my goals and capabilities. One of the great things about continuing in this sport is that you learn so much about yourself with every race. I hope I keep meeting more cool inspiring people. I love becoming part of this great ultrarunning community.

Thanks for the interview, Thomas! Looking forward to seeing you out on the trails.

- SD

Another great ultrarunner interview on EndurancePlanet.com this week, this time with newly-crowned 2007 USATF/RRCA 100-mile champion Jasper Halekas. Jasper talks about his breakthrough season this year, including how his mileage has built up from the original interview I did with him last year.

Congrats again, Jasper!

- SD

Bend, OR’s Rod Bien has always been fast, often placing in the top 5 of nearly every ultra he has entered. But lately, he’s been getting REALLY fast in some of the world’s most competitive races. In 2007, Rod has battled with the elites at Miwok 100k (8:43:17, 4th overall), Way Too Cool 50k (3:53:15, 7th overall), and the Peterson Ridge Rumble 60k (4:42, 1st overall by nearly 30 minutes). In nearly all of these, the few folks who could out-kick Rod reads like the who’s who of ultrarunning (50k/100k national champ Greg Crowther, Lon Freeman, sometimes Eric Skaden, but not Scott Jurek, Andy Jones Wilkins, and a long list of others). His results are showing that his impressive run at the 2006 Tahoe Rim Trail 100m (21:30, 2nd overall), only his fifth 100-miler, was not a fluke and that we can expect even more from this 34-year-old Hawaii transplant.

Rod is tapering down for Western States this week, so I caught with him to see if he had some insight to share on how he has brought his “A” game for this season.

1) First, congratulations on such a tremendous season so far! Have you been happy with your performances to date?

Thanks so much, Scott! Yes, I’ve been really excited about my season so far. I’ve really tried to pick up both the mileage and the intensity of my workouts this year so it has been rewarding to have some stronger results. I will say, it has been a bit intimidating to run with some of the guys at the front of the pack who I have looked up to for a long time, but very gratifying as well.

2) You have picked some competitive races to prove your mettle, and I understand Western States is coming up. What else do you have on the agenda for this year?

Yes, I really like to run the races where the best runners are going to be there. For me, it actually helps me to relax knowing that I am really a “nobody” in the running world and that I can just worry about competing with the goals I have for myself and not having to stress about what place I am in. Running in a lot of the “big” ultras also allows me not to put too much emphasis on just one race. For instance, if I didn’t have a perfect race at States, I would be very comforted looking back at my performances at Way Too Cool, Peterson Ridge, and Miwok and still be really excited about my season.

As far as for the rest of the season, I will really plan it after I run Western States. I will probably run Leadville later in the summer. I say probably because if I do hit my “goal time” for Western States, I may just take the majority of the summer off and play with my two kids, Fisher and Ava, and get some gardening in. Other than that, Sean Meissner and I are going to try and get a few long adventure runs in as well.

3) In your opinion, what have been the contributing elements to you having such a stellar season? Have you made any dramatic training changes?

As far as training goes, I just seem to find a few building blocks to improve on each year. I have been running ultras for a little while now since my first (McDonald Forest in 2000). I came from not having a running background AT ALL. When I started running I weighed 180 pounds and was thrilled to just run in the top half of races I entered. Each year I have gotten more comfortable with the distances and have been able to really race the events rather than just finish.

This year, I think the biggest changes that I have made fall into several categories. First, I definitely increased the mileage. I used to peak my mileage at about 80 miles per week. Now, I try to get my mileage in the 80-110 miles per week range. Secondly, I really increased the intensity of my workouts. I never do “time on my feet” training. I try and always push when I am out. I think it is especially important on longer runs. I just feel like you will race how you train. If on all your long runs, you are used to a mellow pace; that is either how you will race or you will be semi-shocked going into race mode. I have very little leg speed so I just try and get used to running a fairly hard pace for me all the time. I also do one treadmill workout per week where I run 7 miles at a 6 min/mile pace. Though, admittedly not very exciting, it does help on my turnover. I have about 8 running videos that help me through this torture. And, by the way, I still get teary about 9 out of every 10 times that the woman doesn’t get her buckle at the end of the “Race for the Soul” video!

Lastly, figuring out nutrition has been huge for me. I have found that in ultras, it really works for me to keep it simple; Water, gels, and a little fruit and potatoes. My motto is that if I don’t normally eat it (candy, chips, etc), probably the time to put it in my system is not in a race when my body is under a lot of stress!

4) What is a typical training week for you? Any cross-training?

As I said earlier, a typical peak training week for me is around 100 miles per week. I try to run two 8-10 milers, 2 12-15 milers, 2 longer runs of 18-30 miles, and one treadmill workout. As far as cross training goes, I don’t really do much. Early in the season I do lift some weights and I am always pretty religious about going to a 30-minute abs workout class at my gym three times per week. Nothing like getting your butt (or abs) kicked by the soccer moms! I really only cross train when I am injured. I have had several smaller injuries this year and have done spin classes and the elliptical machine to keep myself from going bonkers.


5) I understand that you grew up in Hawaii. Have you always been a runner? When did you start doing ultras?

I did grow up in Hawaii! However, I was not a runner. Interestingly, my father was a Navy SEAL and an incredibly tough runner. He ran the entire Appalachian Trail completely self sufficiently and was the first person to run the entire California Costal Trail completely self sufficiently—both in his late 50’s. However, growing up, I just thought running was ridiculous. My dad would run the 15 miles to work each way over the Pali Highway. My friends would give me a hard time about it and I was quite embarrassed about it! At the time, I just wished my dad did a mainstream sport like surfing!

Later in life, my dad really became my hero as I came to admire what an amazing runner he was and how humble he was of his accomplishments. And, since I have the soapbox of your amazing blog, may I also add that my dad (who did not drink or smoke) tragically died of heart disease while out on a run a few years ago. He was only 59 years old. So, if I can get anything across to the people reading your blog, it would be this: even though we are all running lots of mileage and thinking we are very healthy, it is so important that we also are checking our hearts by having the occasional EBT heart scan and blood tests. We are not invincible and sometimes heredity is more of a factor than we would like to accept.

6) What led you to Bend, OR? It seems like it is quite a mecca for endurance training. Do you run with other ultra-elites in your area like Sean Messiner, Jeff Browning, Kami Semick, etc?

I have been living in Bend for about 10 years now. Bend is becoming quite the mecca for trail running on the west coast. The network of trails can almost be intimidating as there are so many trails and so little time! It is one of those towns where you don’t want to drink one too many beers and start spouting off. There are so many great athletes here that you never know who is on the next bar stool but they are probably elite at something!

I also feel lucky to have such a high quality of people to work out with. I am lucky enough to train with the likes of Kami Semick, Jeff Browning, Sean Meissner and Rob Edde among others. Sean Meissner is probably my main training partner and whom I admire the most among runners. He is truly a great steward to ultra running. He is supportive, modest, and really just truly loves to run. He has a great sense of being competitive but never takes himself or the sport too seriously, which is what I try to emulate.

7) Where do you work in Bend, OR?

I am fortunate enough to own a “Patagonia” concept store called Patagonia by Pandora’s Backpack. That means that we are basically a Patagonia store but I am the owner. There are only a handful of these stores in the country.

Patagonia is truly an inspiring company to be affiliated with. Both from the standpoint that they are still privately owned to their environmental influence in the world, I feel lucky and privileged to be able to work there everyday. It also allows me to surround myself with other people who are as attracted to the outdoors as I am.


8) What does your family think of your hobby? Is your wife an ultra-runner as well?

Man, I need to word this delicately! Luckily my wife, Katie, is a runner too. Though she has not run any ultras, she does boast a sub 3:30 marathon time and runs 40-50 miles per week. It is all a balance and running really keeps life pretty simple to me. My priorities are always: family, running, and work. I’m nothing without my family but my health really keeps my balance in the world. Without it, I wouldn’t be as good a father, husband, or as happy of a person. So, running in some ways is a very integral part of my life. I know sometimes that the traveling and training gets a bit old, but my wife and kids are good sports about it!

9) What is it that keeps you motivated to train? What do you enjoy the most about ultrarunning?

I really just love to run. I love that we can run a normal persons’ backpacking trip as a morning run. I love the mountains and I love being on sweet single track! I get a peace out there that I don’t get from anything else. I am always so excited to see a new view, a new stream, I’m always stoked out there! If I was the last person on earth, I’d still be running. And, as you say, I love to eat! I’m a huge sushi man! I love big portions and feel that I can eat large portions
and still weigh in at a wimpy 140 lbs!

10) What are your favorite distances to race? I saw you ran a 2:51 at the CIM Marathon this year. Do you have a favorite race distance?

Its probably cliché, but I really do enjoy the challenge of all of the distances. There’s no doubt that the high (and low) I get from a 100 miler is the most powerful. I can live on the bliss from that for quite some time. But, while I’m running a 100, I always swear that I’ll never run another. Running a 100 is definitely the biggest goal of each season.

11) You have run Western States twice before (find Rod’s '04 write-up here); what goals do you have for 2007?

Well, I was quite a bit slower the last time I ran Western States so I’m hoping my time will be dramatically faster and in accord with the improvement I’ve had at other races I did in 2004. Just so I don’t jinx myself, my goal is to be “comfortably” under 20 hours. However, I’ve never put too much pressure on myself to hit a certain goal or time.

Running 100 miles is such an amazing accomplishment. Whether I run 18 or 29 hours, I will be thrilled at my accomplishment. When you lose perspective of that, you might as well go back to running marathons where every second counts!

12) Any tips you would like to share for those of us tackling the TRT 100?

Ah, the TRT. I really enjoyed that race. Probably the two biggest obstacles I would warn you of is: 1. Loop courses are tough for me. It’s hard to run 50 miles and then start over again. You need to be mentally prepared to look at the 50-mile aid station as “just another aid station” and not get bogged down by the thought of doing another lap. Get out of that aid station fast! 2. The altitude bothered me a bit more than I thought it would. Since Bend is at a bit of altitude, most of the runs I do start out at about 4,500 feet and head up. However, just being in the 7,000-9,000 range for a long time just saps some energy from you. I didn’t ever feel horrible but I never felt great. So, if you can get some time running at altitude, it definitely wouldn’t hurt! Oh, and hope that Jasper isn’t there!

13) Rumor has it that Jasper will be back, faster than ever. Alas! Last question - what else would you and Katie like to achieve in the next few years of ultrarunning?

Keep having fun! There is no real prize money (and I wouldn’t win any when there is) and I’m no poster child for ultra running. So, I just try and keep having fun out there and am trying to improve my times from previous years. I love meeting new people and making new friends on the trail. One thing I have always vowed to do is whenever I catch someone in the last mile (and they’re not completely dying) is to offer to finish with them. It’s such a cool feeling to finish a tough race with someone else. No one will ever remember who was 4th at Miwok this year (well, I might….) but they will remember someone who is just a good person. We’ll all get slow eventually and I’d like to have some great friends I’ve made on the journey of these trails rather than being thought of as just being a little fast at one point in time.

Thanks, Rod. Best of luck at States this weekend!

- SD

[Editorial note - you can find updated info about Lon Freeman at AerobicMonster.]

Kensington, CA-based Lon Freeman has been an endurance athlete and ultrarunner for many years, but when he took the 2007 Miwok 100k by storm (8:09, taking 12 minutes off an 8-year-old Carl Anderson course record), he got the ultrarunning community abuzz about a potential top performance at the 2007 Western States 100. This 32-year-old is no stranger to the course (he set a course record 4:28 at the 2004 Rucky Chucky 50k), and has done 100-milers (4th overall in 20:38 in his first 100-miler at the 2004 Los Angeles Crest). Not to mention both of those were done the same year he set a course record at Ohlone 50k (4:51, age group record), won the Skyline 50k (4:00), and finished 3rd overall at the Ultraman (double-Ironman), soon followed by course records at the Stevens Creek 50k (2005), Muir Beach 50k (2006), and other top finishes. Whether he expected it or not, he has the ultraworld talking!

I caught up with Lon after his win at Miwok to learn about his mix of tri’s and ultras, and his plans for the grand prize for winning Miwok – an entry into the 2007 Western States.

1) First, congratulations on a killer run at Miwok. How did it go for you? Did you have a new course record in mind when you started the race, or did it just fall into place?

Thanks, it was an ideal day. You never think you’re going to have a race where everything goes right, but the weather, course conditions, training program, and especially my crew, everything was just perfect. I did two training runs on the course earlier in the spring, and I had an idea that my splits were close to CR pace, but those were about half the race distance. So, I wasn’t sure how my body would respond when I put everything together for the full distance. Needless to say, it worked out well.

2) Well you certainly got everyone’s attention! A few other top finishers said you are the man to beat at Western States. I know that’s a big expectation, but what do you think? What are your personal goals for States this year?

Well, my number one goal is to stay healthy before, during, and after the race. Anything else will be icing on the cake. I’m not really trying to dodge your question, but see my list of injuries in question 3 which might help explain my perspective about expectations this year.


3) You have competed well in Ironmans, Ultraman, and ultraruns of all distances. How has your training evolved as you switched from Ironmans to ultras? And, can you give us a typical training week and the kinds of things you do?

I stopped competing in triathlons after Ultraman in 2004. In 2005, I focused exclusively on trail running and by early April, I had overtrained myself into four stress fractures in my pelvis. It was a case of too much running and too much enthusiasm. This basically erased my 2005 racing season.

In 2006, I thought I had the training figured out and I felt great going into May, but on May 16, I was diagnosed with multiple “stress reactions” in my pelvis. This is one step away from stress fractures (and can only be remedied by 8-10 weeks of non-running activities). Frustratingly, this erased my 2006 season. At this point, a friend of mine said I should start my own web site called "runtilyoubreak.com".

After two failed attempts at training properly for ultras, I greatly reduced my mileage on weekend long runs, added more cycling and started swimming again to fill in the void. Currently, my training involves 2-3 hrs of swimming per week, 8-12 hrs of cycling per week (which is only slightly lower than in my triathlon days), three separate 20 minute core building sessions, and two days of indoor rock climbing. My running is generally 25-30 miles spread over Monday through Friday and then Sat/Sun combined varies from 25 to 50 miles depending on the upcoming race.

I envy the folks who can put in the 100+ mile weeks because I really love being on the trail. I’ve learned the hard way that I’m not built to withstand that type of mileage for long. But, hopefully I’m on the right track to finding out what is optimal for me.


4) What are your favorite foods/drinks, both before, during and after a race?

I have no standard favorite pre-race meal, and I don’t really carbo-load per se before the race. But, on race morning, I have to have a Chocolate Chip Clif Bar. During the race, I use different combinations of Ultrafuel, Endurox, Gu, and Mountain Dew. I also have an occasional Boost meal replacement drink for a change of texture and flavor. It’s not exactly standard aid station fare, but it works for me.

After the race, I really like a protein powder and Endurox shake. Then, about 30 minutes later, when my legs and stomach settle down a bit, I’ll have cereal with frozen blueberries, almond milk and vanilla Pro Score (protein powder). This goes down easy and is great for race recovery. Later on, I really enjoy something salty and reasonably greasy like pizza or spring rolls. And, of course, you can’t completely recover without a good dose of ice cream!


5) Any training partners or groups?

I currently do my weekend cycling, all my swimming, and an occasional run with my girlfriend Justine Owen. Other than that, I usually train solo. I really enjoy running with other folks, but that can often be a logistical challenge. Before moving to Kensington in 2004, I lived in Livermore (CA) and I did several training runs with Joe McDonald and Beth Vitalis (both stellar ultrarunners in the East Bay) and I’ve done a ton of long bike rides with my crew chief, Dave Hinds (an Ironman athlete from Livermore).

6) What have been some of your favorite events/experiences so far?

Miwok and Ultraman are my two favorite events thus far. Both went extremely well and were a ton of fun.

One of my favorite ultrarunning experiences so far was the first real trail run I did with Joe and Beth on New Year’s Day in 2004. They invited 10-20 folks for a low-key group run, but the winds on the Ohlone Trail close to Rose Peak (near Livermore) were up to 60 mph and it was sleeting like crazy. I was the only other person to show up that morning, and we took almost 4 hours to go 12 miles. I was totally hooked on trail running. In fact, the next day, I canceled a planned trip to Ironman New Zealand and decided to try to become an ultrarunner.

A close second place would have to be many training runs on the Western States course in 2004, 2005, and 2006. I did most of my overtraining runs in the canyons, and, given the beauty of the course, these runs are some of my most memorable thus far. I can’t wait to see what the course is like on race day!

7) Tell us a bit more about yourself. Where do you live, train, work, and what else do you do for fun?

I work for the Berkeley National Lab as a financial resource analyst and I live in Kensington, CA. Fortunately, Justine and I live half a mile from Tilden park, which connects us with hundreds of miles of fantastic trails so it’s really easy to get in some very long runs out our backdoor. I also enjoy backpacking and this summer we’re planning to do the John Muir Trail.


8) What is it that motivates you to do endurance sports? What do you get out of it physically, emotionally, and spiritually?

On a very basic level, it’s extremely rewarding knowing you can get from point A to point B under your own power. And, once you complete a certain distance, its fun trying to figure out how you can do it better or how you can go farther. Also, my background is in mechanical and aerospace engineering, and the science and experimentation involved with ultras in particular is very intriguing. Connecting the dots of nutrition, training, recovery, hydration, pacing, etc., is a fascinating puzzle because if you’re out on the course long enough, you’re tested in just about every way imaginable. I really enjoy exploring how far I can go.

9) Where else might we see you race after States?

Hopefully, you’ll see me at Western States in 2008. I’d really like to give it a go without doing a big effort like Miwok seven weeks prior! I’d like to try Wasatch and maybe Hardrock at some point. The Quad Dipsea sounds like a great time, and the allure of Ultraman will probably pull me back there in a few years.

I'm glad to hear you are recovered and running well. Thanks for the interview, Lon! I wish you the best of luck at States and beyond, and hope to race with you soon (well, see you at the start anyway). - SD

To win a single USATF championship is worthy of any ultrarunner's dreams. But how about winning two in five weeks? That's exactly what Seattle, WA's Greg Crowther did when he won the USATF 50k Road Championships in Long Island, NY this March (3:04:34, a course record), and followed it up with a weather-challenged win at the USATF 100k Road Championships in Mad City, WI (7:14:31). This was right on the heels of his win at the 2006 Sunmart 50-mile (5:37:39!), one of the most competitive ultras in the US. In case this wasn't enough, 33-year-old Greg and his wife welcomed their first child, Philip, into this world in October, 2006.

Whew!

Greg also has a fantastic blog where he shares tips and stories about how speed demons like him (2:22 marathoner, 30:57 10k bests) transfer their skills to the long distances. I caught up with him over e-mail, just before and after his 2nd place finish at the 2007 Miwok 100k (8:31:31, 4th fastest time ever).

1) First, congrats on your 2nd USATF championship this year! Did both races go as you had hoped?

I had three goals for the 50K: win the race, break the course record (worth an extra $350), and save something for the 100K, which was only five weeks later. I accomplished the first two but had to work quite hard to stay on pace at the end, so I may have gone into the 100K with a bit of residual fatigue and/or damage left over from the 50K and my other hard training runs. My main goal for the 100K was to run in the 6:45-6:50 range, and I stayed on pace for the first 70K or so but fell apart after that, so my final time of 7:14 was, to be honest, a big disappointment.

2) Do you consider the 50k and 100k similar or quite different? How does it compare to your marathon/10k background?

All road races from 10K to 100K are similar for me in that I basically try to settle into a sustainable pace and then hold it for as long as possible. However, starting an ultra at that "sustainable pace" generally feels quite comfortable for quite a while. Thus ultras are more relaxed in a way, but also more suspenseful in a way, because feeling good during those early miles tells you very little about how things will ultimately turn out.

Like many people, I think of the 50K as a "long marathon" requiring little preparation beyond what you'd normally do for a marathon. The length of the 100K forces you to worry more about issues of fueling, hydration, muscle damage, and also boredom. Some people don't love running enough to want to do 100 kilometers of it in one day, which is perfectly understandable.

3) You are the master of the road ultras for sure. Do you race trail/mountain ultras as well? What is your favorite racing distance?

Regarding the "master of the road ultras" title, I personally would assign that to Howard Nippert, who has led the American men at the last five 100K World Cups.

I've only done a limited number of serious trail ultras thus far because I'm fairly clumsy on the trails. You know how the experts say not to brake when running downhill? Well, I _always_ brake. I suppose I should practice cutting loose more often, but I have a strong self-preservation instinct that is hard to cast off. Anyway, I did the White River 50 back in 2005 and then the Miwok 100K earlier this month, and I'm signed up for the Western States 100 on June 23rd. I was pleasantly surprised with my climbing ability at Miwok, so I think the 18,000 feet of climbing at Western States will go OK. The 23,000 feet of descent could get ugly, though.

My favorite distance is currently the 100K. That's mostly for competitive reasons; the longer the race, the better I tend to do. (I haven't explored this trend beyond 100K yet.) When I race 5Ks or 10Ks, I run in fear of the guys with more footspeed and better kicks. When I race 100Ks, _I_ get to be one of the fearsome speedy guys, which is a lot more fun.


4) With a baby and full-time job (research scientist at the University of Washington, soon after press time), it must be hard to find time to train. But you've managed to stay at the top of your game. How do you balance it all?

There are probably several factors that help me perform well despite a tight schedule.

First, I seem to have more talent than some, so I can get by on fewer miles.

Second, my wife is a runner too, so she understands my competitive drive and allows me to give it wings, even though the desire to outrun others sometimes seems like the most juvenile thing in the world.

Third, after my son was born, I switched from commuting exclusively by bike to doing a mix of running and cycling. That's a more efficient use of my time, since I'm actually accomplishing something with those runs rather than just winding up where I started.

Fourth, my training is very cyclical, so big workout days are followed by days when I have more time to catch up on other things. If I do a long and hard run, I'll spend a large chunk of the day preparing for it, doing it, refueling afterwards, taking a nap, etc. But then I'll be able to focus on other priorities for several days, since my running during that time will be limited to easy recovery jogs.

5) When did you start running? When did you start running ultras?

I discovered at a young age -- like eight or nine -- that my love of sports far exceeded my aptitude for them, except that I seemed to have good endurance. Because I was eager to excel in _something_, I started running a mile at a time on a semi-regular basis. I ran cross country and track in junior high school, and things progressed normally from there. I didn't catch the ultra bug until 2004. Scott McCoubrey, the owner of the Seattle Running Company, was picked to be a US team leader for the 100K World Cup that year, and he told me that, based upon my marathon credentials, I might be able to make the 100K team. I didn't exactly salivate over the prospect of running for seven hours straight, but I liked the national team idea, so I ran my first 50K that fall and my first 100K the following February.

6) How long have you been in the state of Washington? Do you ever train with the other ultra Gods up there (Steidl, Jurek, etc.)?

I came to Seattle for graduate school in the fall of 1995 and have been here ever since. I train alone for the most part, partly because of scheduling constraints and partly because my workouts aren't that appealing to others. For example, in preparing for a road 100K, I might log 30 or 40 miles at 6:25/mile pace around a 2.5-mile road loop that mimics the terrain of the race course. That's not the sort of training run that draws a big crowd, although Jurek did join me a few times leading up to Mad City.


7) Can you take us through a typical training week?

My most impressive-sounding weeks might include, say, a 15-miler with five or six miles of hard tempo (maybe 5:30/mile) on Tuesday, two runs of 6 to 7 miles on Friday with a few one-minute pick-ups during one of them, the above-mentioned long run on Sunday, and one easy 6- to 7-miler on each of the other days. The week after that would consist mostly of easy 6- to 7-mile runs, with a bit of extra speed or distance thrown in just for variety. Thus my weekly mileage is in the 80-95 range for my heaviest weeks and more like 60 for my recovery weeks.

8) What are your favorite foods/drinks, both before, during, and after a race?

In the last couple days before a race, I'll supplement the usual high-carb fare (pasta, bagels, etc.) with licorice or jellybeans, since 100% of their calories are in the form of carbohydrates. During races, I consume the usual sports drinks and gels, but none of them stand out in my mind as being particularly tasty. Afterwards, if the weather is cold, hot soup and hot chocolate are both very satisfying. Otherwise, I usually crave fried or grilled meat and other fatty, salty stuff, like potato chips. Pringles deserve special mention because, the way they are stacked, you can eat six or eight of them at a time.

9) What is it about running ultras that inspires you to stay with it?

Aside from the fact that I'm good at ultras, they appeal to me because of their novelty. They offer a bunch of new challenges that I hadn't previously encountered in 20 or so years of racing at shorter distances. How can I train my muscles so that they don't break down after 40 or 50 miles? For trail races, can I win by running fast enough on the uphills and flats to compensate for my incompetence on the downhills? How many more minutes can I shave off of my road 100K time?

I've been doing the shorter races for so long that I have a pretty clear sense of what I can and can't do in them, but ultras are offering me a whole new realm in which to explore my limits.

10) Congrats on becoming a father. Have you found a way to work Philip into your training? If so, please share!

I'm afraid not. That's a level of multitasking I have yet to achieve!


11) What other races do you have on the agenda for 2007? Any other grand plans beyond that? Perhaps we will see you at Comrades?

Western States will be my first 100-miler ever, so I may need to take the rest of the year off! But I'd like to go back to the 100K World Cup, which this year is in the Netherlands on September 8th. It would be really expensive to get over there, and even moreso if I take my family, so we'll see.

Long-term, I will probably go to Comrades someday. I don't want to plan too far ahead, though, because I'm still figuring out how to maximize the fun and fulfillment I get out of ultras. As of this past January, I was hoping to do Comrades _this_ year, but as I trained for Mad City, I started getting tired of the roads and decided that I needed a break from them, which is how Western States wound up on my schedule.

12) I really enjoy your blog, and you clearly put lots of time into it. What is it that you enjoy about blogging?

I'm glad you like my blog, because yours sets the standard for trail/ultra running as far as I'm concerned!

I like blogging as a means of filtering life and preserving the "good stuff" -- the things you want to remember because they're important or interesting or funny. I think it's a good exercise to look back at a race or a vacation or whatever, to ask, "What was the most interesting aspect of this experience?", and then to try to capture that in words, both for oneself and for friends and family.

I couldn't have said it better! Best of luck on your training for States! - SD