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 THE LONG VIEW

HOW DO YOU LIKE YOUR DRAMAI

Drama. Ir's esssnllslll people Lrcilrs cllallene-
es with Llncertail'r orltcor-nes. In good drar-na
there's alwavs conflict and a crisis ro be over-
come...or not. The be:r drarri. (irill. ril'olre
emotional responses flor-n rho.e ri-atchins it
r-rnfold. Drama ir-t manl fonr.rs is evenri'here in
onr entertair-rr-nent- and sr:::ulation-obsessed
societv. With r-nodern<lar c.-r:'. e niences and
technolocr 'r'r liard ',' : :-.j :... -: .nta in ev-
cnrd:rr life (n I _.: -- ,'rr
.. npnrrlp -, ..i-i:lle i ai .e11 eo Up
hr the
''..
.tted
,''.'. .. 1'r| fp.,'-...:.'
a ..',.. ,. \L\,\r-\. apd the
"J
thirrr for jr rqgl]l. .i1'qlrclt,-:aa.e.
If v'or-r turre ir-r to fre re-e\rs;ol ne.,.,s clcle \oll
call coullt otl a sread! io-." l: j:a::t:. \\ireiher it's
a babv beinu re.iueci :r!": :. ..;... . -::,ii pi eup
durirre fie rttorrine rr'r--r--..i'i . : -Lr i.,.iaf b1ip. on
the ston tracker.' \or rJ ::rer:lJ: a-i ilie drarla
on TV and radio generarei av iebaies a:d harers
acro5. our hiehh p,Janzc,r :.\.:- :.,. .'.ta--.:l'r.
Then there. rc.lli:, T!.(\:- . " -::.- .earrrrer
labricated Surrn'ors. Bnciltic-r a:rd F...i. Hori-ie
wirres, which are an\-thine bur r-e:.-. ,:ie
food, drama is artificiallr. createci ani l;anilr'
consumed. I thought I had seer: .\'arlra,::q :il
this genre until we stumbled Llpror : re',,. Bra\o
show about /eai people v,at;hrr:q ir:i r.:'a.rnd
in$ to realit11 TV shorvs. It s rloutit',-, arer.::: .tutJ-.
Il realiW TV isn't rour rhin.. rirere .i'q c.. r'rrre
sports. World Cup.sq6s, capli\dre.l 'tc:,:lr, cien
corner of the globe lasr r]]onrh. Ar:;i car Vou sa\-
Super Bowl? So nrarrr .\nrerice.:ts are aiiCicted to
the NFL that a 3(>seco1-id ad s'-.oi n.r'. sells for
over a million dollar...\rd v,h.,r .,r..rr ":"n-a.r"
sport\? Afier lour fantatr d;an. r '.. --ct- -tL'c'e
in the drama by o,.l'ning plal,ers on ':r:r, rii.nr.
Sadly, I conless to being a consunrel oiall rhe
foregoing drama. But it alwavs leaves nre ieeiir"rg
empty and unsatisfied.
Fortunately, there is ultrarur-rnir-rg. r.,'hich
serves up the best and most satisf,;ing dranra ro
be found anyr,vhere. Between the start and finish
of an ultramarathon nobody knows what's going
to happen. But for certain it will be real, and epic.
Last month at Western States 100 there was ex-
traordinary drama unfolding, and it wasn't star
Hollywood actors or megamillion-dollar ath-
letes. Whether it was the men's favorite, striving
to avenge his only "non-win" during his Ultra- and highlights the ingredients and features of
rr-rnner of the Year body of work from 2013, or a the myriad recovery products now on the mar-
rookie at the 100-mile distance dominating the
women's field, or the original "Grand Slammer"
from 1986 con-rpelling his body toward the fin-
ish line with only minutes to spare in rrile 99.
striving for his tenth WS100 finish. Or the other
J73 runners who departed Squaw Valley on foot
at 5 a.m. on Saturday, June 28, al1 of whom were
irrr-nersed in genuine dramas all their own.
Whether you participate in an ultramarathon
directll, as a runner, crew, pacerJ volttnteer or
othenvise. our sport now has some wonderfi,rl
live n-redia coverage that streams the unfolding
tast events in real time. iRunFar, Ultra Sports Live
TY and Ultralive.net were closely covering and
docur-nenting Western States in great detail for
nta\\ colt\umption of this worthy drama.
The entrepreneurs and hardworking, talented
people behind these ventures are a boon for the
.port. and remind us that we are entering a new
golden era of ultrarunning. And with a nod to
reality media, you can find our coverage of oth-
ers covering the sport on page 3z of this issue.
It's good stuff
Also in this recovery-themed issue, you will
find a lot ofgreat content about how to recover
fi-om the wear and tear of ultrarunnin$ so that
t-ou can remain healthy, and improve and er1-
jor. the sport nlore. We kick it off with a com-
prehenrric reriew of recovery products. Sarah
Koszvk delr'es ilrto the science behind recovery karlh@ultrarunni ng.com
ket for endurance alhletes.
In Ask Ann we get a treatise on blister man-
agement and prevention, plus many of Ann's
great tips on the "little things" that make for
successful ultrarunning. Ellie provides a thor-
ough overyiew on the topic of cross training -
so now we know what helped bring her back
lrom injury to an epic'come-fiom-behind win
at Comrades in June. Ian gives us step-by-step
gr,ridance on how to recover from a big race
something like another top 10 at Western States?
And Michael Wardian, the ultrarunner who
makes the rest of us look like l0kers, checks in
with keen insights on how to handle big vol-
ume. We also have a great piece on Pilates for
runners - a great tool for injury prevention and
improved running economy.
And therds more great content from our regular
columnists with a review of a magical i00 in IGn-
sas, and deep dives into Faith and Sciencg For The
ChalLente, C,oing 'Abo and Costumes. At The Race,s
digs deep into Western States 100 and chroniclas
ultra drama at many other great races too.
August is a great month for ultrarunning dra-
ma too. Drink it in!
1b^l

st,rBMtsSt0Ns
trrc:c >-l- SS jas are verf ,,,.a come
-- ^rricle
prose,
. " -^ -^oo-ts dld resulLs poetr,.
humor and photos should be submit- ?Noic:"ar-s;hou d be ava ab e l
name ol race/runneTs'
photoqrapher's narne.
names/ course, the TUnners aTe the most larporta--
feature of an ultra, so remember to inclr.::.
ted v a e"nal to er kai@u trarunn ng com. -eo .^-- :c - qh resolution f es (at Photos that dep ct effort, emotion, tnem n scen c pctures, tool
o Unsolicited materia s welcome, and w be ees-.644<.4 cier l llB s better). pafticular y unusLra or d ff cult terra n or See u trarunning.com for more
used as space perm ts. :-:ase ;l: eacr photograph wrth ;cenic courses are espec ally welcome o1 guide nes regarding race reports.

ULTaeirl\Nli\G CONTRIBUTING EDITOR

E (aL-ce-a
CONTRIBUTING PHOTOGRAPHERS
Clenn r",5 y"^ M" tpp.
T e
CONTRIBUTORS
John Med nger, Jolrn Stof kamp, Mich.:
PO.Bor9 ".
COLUMNISTS .iohnson, Vli e 90 Photography, i\/v es Ward an, Sarah Koszyk, lohn Trent, Ve -
Fa rtax, CA 94930
5rr:-. B:-re, lcea d Brrag o, Smythe/M ch gan B uff Photography, Levy, Judy lenn ngs, Scottv l"l s, N cl
www.u trarunn ng.com
6at.. aa--..a , [ar,r Dldnev, E e Tanner Johnson, Lu s Escobal Baut sta, A an Gor'ven, leff N/al ach, l
SUBSCRIPTIONS
C'e::..aac. .'fo lc.es, Dean Karnazes, PHOTOGRAPHERS Becker, Er c Stee e, Chaz Sheya
subscr pt ons@u trarunn ng.corn or
a' :'a'^'a' i-'-'ason, loe Uhan Al Eng n, Arnanda Susnik, Bob Schne l, CORRESPONDENTS AT LARGE
U traRunning Magazine
ART DIRECTOR Dean Wewetzer, Er k L ndstrom, Er n L sa Hefson, lohn lvled nger
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--^. EDITORS EMERITUS
Fairfax, CA 94930
W I iams, Jeffery Gerrova, Kathy Wo f, Peter Gagarin, Fred P lon, Staf Wa.l
attn: Carol K ng SUBSCRIPTION MANAGER
N./lar on Abrams, f/VlPhotoSA Llar.s Dcf Al son, Tia Bod ngton
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aa'c (. '?
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COPY EDITOR PRINTING
karlh@ultrarunn ng.com Scott Liv ngston
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PUBLISHER
DIRECTOR OF IT CIRCULATION
Kar Hoagland
Ted Krudse- Northrest N,rla Serr ces
EDITOR
ed tor@u trarunn ng.com WEBSITE CONTENT MANAGER
Cory Srn t-
PROOFREADER
 NEWS & NOTES

MONTRAIL ULTRA CUP _ A PHOTO FIN'sH

The Montrail Ultra Cup culminated at the a solid sixth at Western to secure the Cup by less FINAL 2014 STANDINGS FOR THE TOP FIVE:
Western States 100, the final race in the ultra than three points over King. Laney's solid zOth l Kaci Lickteig 8171
2. Larisa Dann s 62.64
series, on June 28, 2014. Heading into the event al western pusneo nrm up to tnrro place and J. Meohan Arboqasr >4.g4
the rankings were wide open, especially on the into the MUC prize monev as well. +. sha-heen sattai 44.63
men's side. with onl5 one of the final top five Montrail tweaked the series and format in 5. Denise Bourassa 34.61

holding that status pre-race. On the women's 2014, which was a big success. Stay tuned for 1. lan Sharman 57.73
side, two women ran their way into the top five news on the series for 2015, which promises to 2. Max King 54.88
at Western. Byron Pittam, sports marketing di- be another great event. 3. David Laney lt.tl
4. Brian Condon 47.94
rector at Montrail commented: "The 201,1 Mon- 5. HaUt terranova 46.32
trail Ultra Cup was super tight through Western
States. Twenty-one elites that punched their tick-
ets from Bandera to Ice Age all flocked to west-
ern States this year in hopes of wirlning some
prize money, which was still on the table for
both genders. Montrail is proud to put on such
a well-rounded point-based ultrarunning series
around the United States and congratulates all
those who participated in the series in 2014."
Kaci Lickteig, the "Pixie Ninja," dominated
the women's Cup this year with a total of 81.7
points over Larissa Dannis whose strong second
at Western secured second place at 62.6 points.
The ageless Meghan Arbogast had a solid grip
on third, fueled by another strong year and yet
another top 10 at Western, with ss MUC points.
On the men's side, Ian Sharman came into
the race at Western in third place, five points
ahead of Max King and six points ahead of #{:-}{.,a
David Laney, who were sitting in seventh and
eidhth reqnentirielrr
King's bold charge to the front of Western
through mile 65 had him teed up for a pos-
sible MUC win, but surging finishes by Rob Krar
and three others slipped King, a rookie at 100
miles, to fourth. Meanwhile Sharman pushed to

ORIGINAL SIX HUNDO CHALLENGE - TWO DOWN, FOUR REMAIN...

Looking for an epic challenge and inspired by
historic audacious feats at the 100 mile distance.
Jimmy Dean Freeman and Andy Kumeda are
taking on the Original Six Hundo Challenge - at-
tempting to complete six one-hundred mile trail
races in a scant 13 weeks this summer. In the wee
i
C hours ofJune zg both men crossed the finish line
at the Western States 100, after having completed
c
E the Old Dominion 100 three weeks prior. Freeman
blitzed the last 4 miles up fiom No Hands Bridge
in 40 minutes and posted a time of 21 hours and
24 minutes. Kumeda finished looking fiesh as well,
in 24 hours and 55 minutes. By the time of publi-
cation they will have taken on the Vermont 100 on
July 19, with three remaining 100 milers Angeles
Crest. Leadville and then Wasatch.
Completing these six historic 100 milers in the
same year was first completed by Marshall Ulrich
in 1989 in an aggregate time of 129 hours. Over
the years very few people were able to accom-
plish the feat (it has been completed :e times),
although in 1999 Stan Jensen of Run1O0s.com
bagged all six. In 2003 endurance beast and Ultra
Runner of the Year Joe Kulak raced all six, best-
ing Ulrich's time in an unimaginable 114 hours
(about 19 hours per race). Only four women have
accomplished the feat, the fastest being 47-year-
old Barbara Frye-Krier in 153 hours 12 minutes.
In the past, the feat was known as the Last
Great Race. However, since Anleles Crest moved
from September to mid-summer. there has been
only one "Last Great Racer" and as of press time
Freeman and Kumeda have been unable to re$- .limmy Dean Freeman spreading the love
ister their summer rumble under that aegis due while knocking out Western States in
to a series hiatus. 21 hours and change
You can follow this epic challenge at #O6HC

COURSE RECORD AT LAVAREDO HAL-LUCINATIONS AT fVI I L :

The North face Lavaredo Ultra Trail. part of
the UTWT, saw a new women's record from
Rory Bosio who completed the 24.4 mile race
tn 1,4:29, roughly one and one-half hours
faster than any woman in the prior eiqht
editions of this event. On the men's side
Anton Krupicka pulled away for the win in
12:-12. followed by Mike Foote in 12:57. The
rllgged mountain course in the Dolomites
outside of Cortina, Italy has approximately
20.000 feet of vertical ascent. Don't miss our
coverape irr rhe Sentember issue of lJIfta-
Rr+nnin!, in which we will have a detailed
account ofAnton's Lavaredo race.
Many exhausted and depleted runner'.
year's Western Stares 100 reported en.
the wee hours at the Brown's Bar a.-
with two-time winner Hal Koerner. K,
said to be providing aid, encourr.,
even hugs to weary rllnnerq a\ ill
on to 100 mile finishes.
 NUTRITION

A COMPREHENSIVE REVIEW OF RECOVERY PRODUCTS

POWDERS, DRINK MIXES AND BARS
by Sorah Kosztlk, M.A., RDN, Registered Sports theiian/Nutriiovust

Success. Completion. Accomplishment. Congrat- pily exhausted post race You won't feel like you are PRODUCTS
ulations, you've just finished rr-rnning an ultra- going to pass out and not get up again. You want to One thing to note is that there is no "right" or
marathon, most likely about 31. 50 or 100 miles. focus on high glycemic carb sources because higher "wrong" form of recovery. Whether you choose to
The time it took you to rur-r could have been 6 glycemic carbs will be easily digested in the body eat "real food," consume a bar or chug a drink,
hours, 2,1 hours. '18 hours or even 6 days! You and rapidly assimilated. Lower glycemic carbs tend the basic fact is you just need to get in your
are elated. enlightened and ertremely exhausted. to take longer to get absorbed and are not ideal for carbs and proteins after your event. The source
But you still need to reftlel and recover. So what efficient restoration of muscle glycogen. According of the carbs and proteins is your choice. What-
product will rvork best for vour Llltimate recov- to the lottmnl of Spors Sciencg after the race, you ever preference you have, you have options!
ery? Which prodrrcir provide vou rvith the nu- want to consume 1.0 to 12 grams of carbs per kilo Whether you are vegan, vegetarian, gluten-free
trients you need for vour bodris optimal repair? gram of body weight within the first 1i30 minutes or a meat-eater, there are bars and powders out
We researched the n-rarketplace and analyzed (t pound = 22 kilograms. For examplg 150 pound there for you! We now have bars and powders
*.-,
rrrdrr-v ^"^.1,,^i,
Pruuull\ ru L^ln
'^ rrciP ' ^"
-\uu
,-]arpr'r,;,\arlic
u(r(rJr ,^,h;.h
vvirrLrl person - 68.2 kilos. Therefore, this person will need that are gluten-free, soy-free, dairy-free, kosher
productr work berr for lrou and uhich products about 70 grams of carbs for recovery post race). and more. The followin$ review covers some of
wiiltake your recovery to the maximum level. Protein is also essential post exercise. By get- the long-standing products in the ultra world
The bottom line for optimal recovery is a ting your protein, you will also optimize your as well as some new ones. We've also included
product thar har appropriate carbohydrates recovery by producing a higher amount of new what sets each product apart from the others.
and proteins. Fats are important. too, for satiety, muscle tissue. Durin$ your race! you tore your
nourishment and adequate vitamin absorption. muscles, you stretched yourself to your limits POWDERED DRINK MIXES
However, the carbs and the proteins are extreme and you depleted your muscle glycogen stores.
ly valuable for your ideal recovery. Think about The faster you intake protein post run, the better
it: you have just pushed yourself to the limit. your body will replenish and restore those mus-
The first half of the race, you were running with cles. Protein sources that have Brntclrcd-Chaul
your legs, focusing on fueling from whatever Annno Acids - leucine, isoleucine and valine -
products you chose to use. The second half of are optimal because they bypass the liver and
the race was a mind game as you continued to go straight to the muscles for repair. Other pro-
move and run past the point ofphysical exhaus- teins !o to the liver first before hitting up the
tion. All the while, you maintained energy levels muscles (remember the different types of carbs?
with your food and drink consumption. And Same idea here). All this means is that it takes
now the race is over! It's time to kick back and a little longer for the other proteins to work
congratulate yourself but just as important, it's their magic. Thus, many products have included
also time to refuel, repair and recover. branched-chain amino acids for ideal recovery.
Carbohydrates are imponant components Glutamine is a nonessential amino acid which CLIF SHOT PROTEIN RECOVERY DRINK
of recovery. Most likely, you have depleted your decreases after endurance training. Glutamine is (WWW.CLIFBAR CON/)
muscle and liver glycogen stores re$ardless of how important in the body to protect the immune 16G170 caloriesin one packet (469) with 3G339 -
well you fueled during the race. Muscle and liver system and improve recovery. Glutamine also carbs and 109 of protein (depending on flavi.
glycogen provide our bodies with energy. Since makes other important chemicals in the body The proteins are fiom milk proteins, which ha'.
the energy stores are depleted, you need to replen- and provides fuel for them, so it's good for re- whey and casein. These contain Branched{h:
8 ish thed. rhe faster you .onru.. carbohydiates pair and growth. Protein intake is important to Amino Acids (BCAAs) to maximize the boc'.
shortly after completing your race, the more you maintain peak muscle mass. By consumin$ pro- muscle-buildint potential. The powder is uni;,.
E will enhance the rate of muscle glycogen synthesis tein post run, you'll be able to stimulate protein in that it contains 70% organic ingredients an:
f lU"itAing that energy), which will make it easier synthesis, which will help repair the muscles and is kosher. Flavors: Orange Mango and Chocc -'
! for you to recover. Adding in those extra carbohy- speed up your recovery. According to the Acad-
! drates after a run while the blood is still flowing emy of Nutrition and Dietetics' Spot'ts Nutriion
and your heart is still pounding is extremely ben- Mamt"al, you need 6-20 grams of protein within
eficial. Your muscle cells are more sensitive to the 15-30 minutes post run for optimal recovery.
effects of the carbohydrate when they are warmed The companies we contacted provided us with
up, so they are more likely to soak up the carbs their bars and powders for tJltrakmwrng maga-
and make more glycogen for your body. Time to zine to review. We worked with enthusiastic and
fill up your storage units, ASAP! informative staff members who believe in their
Glucose and sucrose are twice as effective as products and are interested in optimizing the
ffuctose in restoring muscle glycogen after exercise, strength and recovery of the runner. You will find
because fiuctose is first convefted to liver glycogen, them sponsoring races, you will see them being
whereas glucose skips going to the liver and goes di- promoted by other athletes and you will probably
rectly to the muscles. Whether the carbs are simple have tried them yourself once or nvice. Some of
or complex doesn't really matter. You can increase the products are newer and some of the products ENDUROX (WWW. PACIFIC HEALTHLABS .
your muscle glycogen with both tj,"pes of carbs. The have been on the block for a long time. It's good R4 27O-28O calories in one packet or trli
main goal is to have the carbs contain glucose and/ to note that a few of the long-standing product (74g) wirh 52g of carbs and t:g of proteii
or sucrose so they by"pass the liver and go straight to brands have revamped their formulas based on ing on flavor). The 4l ratio is impon
your muscles for optimal recovery. Also, the faster the latest and greatest research, so you'll be able to creasing insulin. which aids in restorirr. -
you start to increase your muscle glycogen by mak- trust that even if a brand is "older," the companies post workout since insulin tran\po'-.
ing some more, the better recovery you will have are still doing their best to stay on the forefiont the muscle where it can be converler,
You'll feel less muscle soreness. Your legs won't of innovation, optimization and performance en- gen. The carbs come primarily fiom r.
quiver every time you sit down. And you'll feel hap hancement. Let's take a look at the products! maltodextrin. The protein is floln . r-
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 with 33g carbs and 13g protein (chocolate flavor). RECOVERY BARS
Unique source of carbohydrates comes from
SuperStarch, which is a hydrothermally cooked
nonGMO corn starch. SuperStarch provides ath-
letes with a low osmolality so that there is more
of a slow "time-released" glucose profile. This
can be helpful post exercise by still supporting
maintenance of blood sugars and $lyco$en syn- We've raised the bar on bars'
thesis but encouraging the continued burnin$
of fat. The slow-absorbing carbs lower insulin
during exercise to promote increased use of fat
during exercise. Therefore, $lyco$en stores are
spared, which means you need to replenish less
during recovery. Primary proteln sources are TP]C BAR (WWW EP]CBAR.CON/)
whey protein isolates. Meb Keflezighi, 2014 Bos- ACCEL RECOVER BAR 140-200 calories per one bar serving with l-tog
ton Marathon champion. recovered with UCAN. (WWW PACIFICHEALTHLABS CONI) of carbs and to-t+g of protein (depending on
200 calories per one bar serving (53g) with 32g of flavor). The main carbohydrate source comes
carbs and 8g of protein. Blend of carbohydrates from the natural fruits found in the product.
including agave nectar, maltodextrin, brown Fruits mainly have a mix of glucose and fruc-
rice syrup and dextrose. Protein comes from tose. Unique in that the primary protein source
whey protein concentrate, pea protein isolate comes from real meat. All the ingredients in the
and soy protein isolate. Also contains L-gluta- bars are from 100% natural sources. The beei
mine and L-arginine for optimal recovery needs. bison and lamb are all grass-fed. The product
Lower in protein than other recovery bars. Con- is paleo friendly, gluten-free, low glycemic, soy-
tains 100% of the daily value of vitamin E (based free. dairv-fiee and nitrite-free. The animals are
on a 2,000 calorie diet). The bar has a nougat- raised on pasture-based farms, which are more
like texture. Flavor: Chocolate Peanut Butter. sustainable than factory farms. Texture of the
bar is similar to jerky. If you are looking for
a savory recovery bar, this is it. Flavors: Bison
VEGA SPORT PERFORMANCE PROTEIN Bacon Cranberry, BeefHabanero Cherry Turkey
(vEGASPORT.CONI) Almond Cranberrv and Lamb Currant Mint.
127134 calories in one scoop (369) with 4.5-6$ of
carbs and 25-26! of protein (depending on fla-
vor). Brendan Brazier, two-time Canadian 50km
Ultra Marathon Champion, is the formulator of
these plant-based, vegan nutritional products.
Protein comes from pea protein, sacha inchi,
sprouted whole grain brown rice protein and
alfalfa protein. The powder includes 5,0o0mg of
BCAAs and 5,00omg of L-glutamine per servin$.
Sacha inchi also provides Omega 3 fats, which CLIF BUiLDERS
can potentially aid in decreasing inflammation, (WWW.CLIFBAR COM)
decreasing muscle soreness and reducing mus- 270-280 calories per one bar serving with 309
cle swelling post workout due to the augmented carbs and 2Og protein (depending on flavor). Or-
blood flow to muscles during exercise. Recom- ganic brown rice symp and organic dried cane HAIIMER (WWW HAN/MERNUTR1TION.CONI)
't0
mended to be used in conjunction with Recov- syrup provide the main carbohydrate sources. WHEY RECOVERY BAR 330 calories in one bar
ery Accelerator for optimal results because the No artificial sweeteners or flavors or $enetically (75g) with 259 of carbs and 20 grams of prc
C Recovery Accelerator provides more carbohy- modified organisms are included in the ingredi- tein. The carbs come from organic agave. PrG
6.)
C drates. Contains complete proteins from plant- ents. The bar does not contain any sugar alcohols, tein comes lrom grass-fed cows, which provide
based sources and is i00% vegan. RECOVERY which may affect some people's guts in a nega- a whey protein blend. The blend includes whet
q
ACCELERATOR 90 calories in one pack (27g) with tive way. Soy protein isolates provide the primary protein concentrate, whey protein isolates ani
20g carbs and 49 protein. Features a 4:1 ratio of source of protein. Flavors: Chocolate, Chocolate organic brown rice protein. BCAAs are presen:
carbs to proteins to increase muscle glyco$en Chip, Chocolate Mint, Chocolate Peanut But- due to the whey protein. Classified as a lor'.
synthesis. Protein sources come from yellow pea ter, Cookies 'n Cream, Crunchy Peanut Butter, glycemic bar. Provides 70% organic in$reci.-
protein and whole grain brown rice. Contains S'mores, Vanilla Almond. BUILDER'S MAX 38G ents, is gluten-free, GMGfree, kosher and ha.
L-glucosamine and L-arginine. Maca is also pres- 390 calories per one bar serving with 39-409 carbs no simple sugars. Flavor: ChewT/ Peanut Butte:
ent and can provide increased vitality and ener and ;og protein (depending on flavor). The carbs Chocolate. VEGAN RTCOVERY BAR 240 calorie ,
gy. However, maca is usually recommended pre come from soy crisps, which contain soy flour, in one bar (szg) with 2r-27! of carbs and l+1::
workout due to the increased energy component organic cane syrup and or$anic brown rice ryrup. of protein (depending on flavor). Carbs cotr'..
to enhance performance. Ginseng is included The bar is promoted as low glycemic. Soy protein from or$anic tapioca. Protein comes from c:'
for energy, too. Turmeric (53m!) is also present isolates, soy protein concentrates, whey protein ganic almond butter, pea protein and or$an:-
and can reduce inflammation and potentially isolates and casein provide the primary protein rice protein. The almond cacao flavor is soy-fi..
aid in recovery. Recommended to be used in sources. No artificial sweeteners or flavors or ge- Unique in that the product is vegan, gluten fr:.
conjunction with Performance Protein for opti- netically modified organisms are included in the kosher and has no simple sugars. Actual chuu.
mal protein intake. ingredients. The bar does not contain any sugar of cacao, almonds and peanuts are present
alcohols. Flavors: Caramel Peanut, Chocolate the bars (depending on flavor). Flavors: Almo:'
Chip Cookie Dough, Mint Chocolate Chip. Cacao and Chocolate Peanut.
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 DEFINITION OF INGREDIENTS USED IN SPORTS NUTRITION PRODUCTS
ARGININE A common natural amino acid. Most people
naturally produce arginine in the body in significant
healthy amounts and do not need supplementation.
Arginine quickens repair time of damaged ttssues
and reduces healing times of bone injuries. Arginine
is necessaryto make creatine, glutamate, and it is a
precursor for nitric oxide.
BCAA Branch-chain amino acids are among the
nine essentiai amino acids necessary for humans.
The three that are used for ergogenic aids in sports
nutrition products are leucine, isoleucine and valine.
BCAAs are proteins and new research has shown
that athletes involved in intense training, such as
ultramarathoners, may require one and a half to
two times the RDA of protein (which is 0.8 g/kg/day)
to maintain a positive nitrogen balance. They may
help delay fatigue and help with recovery.
COMPLEX C,ARBOHYDRATES Complex carbohydrates
have three or more sugars in their makeup and are
slower to absorb than simple carbohydrates, which
nave one or two.
DEXTROSE Another name for glucose.
FRUCTOS! A monosaccharide that can be absorbed
directly into the blood stream and is often bonded to
glucose to form the disaccharide sucrose. Fructose
very sweet.
GFLATIN An almost tasteless, odorless glutinous
substance made from boiling ligaments, bones and skins
of animals and used as a base forjellies and glues.
GLUCOSE A monosaccharide derived from plants
during photosynthesis. lt can be absorbed directly
into the bloodstream and is the main source
of energy when exercising, as well as the only
source of fuel our brain uses. Common sources are
ca rbohydrates.
GLUCOSE POLYMERS Extended chains of glucose
molecules sometimes also known as starch. They are
not as sweet as glucose and are rapidly used by the
body, providing an ideal source of calories for exercise
with less gastrointestinal distress.
GLUTEN-FREE excludes foods containinq oluten
(wheat, barley and rye).
GLUTAMINE A non-essential amino acid that is most
abundant in the bloodstream. lmportant for synthesizing
protein in muscles, providing cellular energy (next to
glucose), and regulating acid-based balance in the
kidneys. Glutamine is also known to reduce healing times
because it improves n;trogen balance.
LEUCINE An essential amino acid which cannot be
produced by the body. Part of the branched-chain amino
acids. Leucine stimulates muscle protein synthesis.
MALTITOL A sugar alcohol or polyol used as a sugar
substitute which has75-90o/o sweetness of sucrose or
table sugar. Contains half the calories of table sugar.
Produced by Corn Products Specialty Ingredients and
may have a laxative effect.
MATTODEXTRIN A chain of glucose molecules, usually
seen as a white powder that is rapidly absorbed and
almost tasteless. Used in sports nutrition products
because it is a complex carbohydrate that has rapid
absorption from the gut, and slower "drip" into
athlete's blood stream. Each qlucose molecule must
be cleaved from the chain.
PEA PROTEIN ISOLAIE A high-quality, incomplete
protein from peas, which is vegan. pea protein is
missing some essential amino acids, but it is a great
is source of protein and is "slow-digesting" in that it will
keep you full longer. Natural and no artificial flavors.
SIMPLE CARSOHYDRATES Those carbs that
have one (single) or two (double) sugars, as in
a monosaccharide such as glucose, fructose and
galactose and disaccharides such as lactose, maltose
and sucrose.
SOY PROTEIN ISOIATE Protein isolated from soybeans
thatis a complete protein since it provides all the
essential amino acids. Plant-based, vegan-f riendly
protern source.
STEVIA A sweetener and sugar substitute made from
the leaves of a plant. Stevia's taste has a slower onset
and longer duration than that of sugar, and some of
its extracts may have a bitter aftertaste.
SUCRALOSE is an artificial sweetener that is 300 to
1,000 times sweeter than regular sugar. The body
does not break down the majority of ingested
Sucralose so it has no caloric value. Splenda is a
common brand name.
SUCROSE A disaccharide (two sugars) composed of
glucose and fructose.
SUPERSTARCH A complex carbohydrate developed by
UCAN from non-genetically-modified corn starch that
stabilizes blood sugar. SuperStarch provides athletes
with a low osmolality so that there is more of a slow
"time-released" glucose profile. Used pre, during and
post exercise.
TAPIOCA SYRUP Made from the yucca root, but still a
sugar. Not genetically modi{ied and gluten-free.
TAURINE A non-essential amino acid sometimes used
in energy drinks to combat fatigue. A 20j2 study
from Australia reported that taurine miqht actuallv
blunt the effect of caffein-e.
VEGAN One who abstains from all animal products
including eggl dairy and other animal-derived substances.
WHEY PROTEIN ISOLATES Dietary supplement and
food ingredient from separating milk components.
Whey is a byproduct of cheese and can be processed
to get proteins in three different forms: whey isolate,
whey concentrate or whey hydrolysate. Whey isolates
have a higher percentage of pure protein and are
almost lactose-free- Whey proteins are quickly
absorbed in the body since they contain BCAAs (see
above for definition).
XYLITOL A sugar alcohol used as a diabetic sweetener
as it is roughly as sweet as sugar without the sugar-
spike. lt is also beneficial for dental health, helping tc
reduce caries by a third when used regularly.
SOME OTHER NAMES FOR SUGAR
Agave, all natural evaporated cane juice, barley malt,
beet sugat brown rice syrup, brown suga4 cane-juice
crystals, cane sugat coconut sugar, corn suga4 corn syrup
date sugaI deKrin, dextrose, fructose, fruitjuice, glucose
grape sugaL high-fructose corn syrup, honey, invefi suga-
lactose, maize syrup, malt syrup, maltodextrin, maltose,
mannitol, molasses, raw sugat sorbitol, sucrose, sugari
turbinado sugar and any ofthese names with ,,natural,'
or "orqanic" in front o{ them.

NUGO STRONGFR (STORE NUGONUTRITION COM)
290-320 calories in one bar (Sog) with 34-389
of carbs and zs-zzg of protein. Depending on
the flavor, the sugar comes from agave and/or
cane sugar. The protein comes from non-GMO
whey protein which provides BCAAs. Protein
al.o comes From brown rice prorein concen-
trate. No soy! no maltitol, no sugar alcohols.
The bar is kosher and gluten-free. Crispy.
crunchy texture. Flavors: Cookies 'n Cream,
Real Dark Chocolate with Caramel, Peanut
Cluster and Caramel Pretzel. DARK 200-205
calories in one bar (50g) with 28-30g of carbs
and tog of protein (depending on flavor).
Carbs come from cane sugar and agave syrup.
Protein comes from non-GMO soy protein iso
lates. Vegan and gluten-free. Flavors: Choco
late Chocolate Chip, Mocha Chocolate, Mint
Chocolate Chip, Peanut Butter Cup and Choc-
olate Pretzel with Sea Salt. SLIN4 lz0-190 calo-
ries in one bar (a5g) with 18-209 of carbs and
15-179 of protein (depending on flavor). Main
source of carbs is cane sugar. Main protein
corres from non-GMO soy protein and rice
prorein. Cluten-free. no maltirol. no arrificial
s\\'eeteners. Two flavors are vegan (Crunchy
Peanut Butter and Espresso). Flavors: Brownie
Crr-rnch, Crunchy Peanut Butter, Raspberry
Truffle. Roasted Peanut and Espresso.
14
a
: enjoy is trying them all out! Determine wha:
POWERBAR (WWW POWERBAR COM)
PROTEINPLUS@ BAR 20G 2t0-28O calories in
one bar (d0-61g) with zs-zzg of carbs and zog of
protein (depending on flavor). Carbohydrates
come from maltitol syrup, fructose, milk and
cane syrup. Protein sources come from whey
protein isolates, soy protein isolates and a
calcium caseinate blend. Has BCAAs from the
whey protein. No artificial flavors or preserva
tives. Flavors: Chocolate Mint Cookie. Peanut
Butter Cookie, Chocolate Peanut Butter, Vanilla,
Chocolate Crisp, Cookies N Cream PROTEIN-
PLUS BAR 22G 27O calories in one bar (zOg)
with rog of carbs and zzg of protein. The bar
has 30g of carbs with only 19 of sugar. The
main carbs come from maltitol syrup, a sugar
alcohol which is a sugar substitute. The bar is
recommended for athletes who are limiting Thr 'r'ar' -r.e> Greek yogurt, which
caseinate,
their table sugar intake. Protein sources come also provides BC-\\:. Contains 25% dally
from TriSource'" Protein Blend with whey pro- value of r,itarrir.r E rlr35scl on a 2,000 calorie
tein isolates, soy protein isolates and a calcium diet.1. No alrictr"l .\'.esreners. presenvarives
caseinate blend. The bar contains 45% of the or flavors. No gelatir"r. Kosher and $luten-free.
daily value of vitamin E (based on a 2,000 calo- Flavor: Greek Yocurt Honey Nut. PROMAX LS
rie diet). No artificial flavors or preservatives. 220-240 calories in or.ie bar (57g) with 32-349
Flavors: Chocolate Peanut Butter Reduced Sug- of carbs and tsg of protein. Carbs come from
ar. PROTEINPLUS BAR 30G 360 calories in one sugar found in the chocolate and fructose (de-
bar (909) with :+-ssg of carbs and tog of pro- pending on the flavor). Protein comes from
tein (depending on flavor). Carbs come from soy protein isolate, pea protein isolate, milk
cane invert syrup and milk. Protein is from a protein concentrate and whey concentrate.
TriSource-"' Protein Blend including soy pro- Contains BCAAs from the whey. Marketed as
tein isolates, whey protein isolate and calcium low sugar because it is sweetened with stevia
caseinate. You can also find Lleucine added. and uses a low amount of sugar in the choco-
Gelatin is present. Flavors: Chocolate Brownie, late. No artificial sweeteners, preservatives or
Dulce de Leche. flavors. No gelatin. Kosher and gluten-free.
Flavors: Peanut Butter Cookie Dough, Peanut
Butter Chocolate, Chocolate Fudge.
PROBAR CORF (THEPROBAR.COM/)
28G290 calories in one bar (zOg) with 32-339 of carbs
and z0g of protein (depending on flavor). Carbs VEGA SPORT PROTEIN BAR (VEGASPORI COM/)
come Fiom organic tapioca \)tup. organrc cane 24G26o calories in one bar (609) with 27jo! of
iuice. organic aga\e syrup and sugar. Protein comes carbs and 15g of protein. Carbs come fiom or-
from soy protein isolates. Unique in that the bar ganic cane sugar. organic tapioca syrup and or-
also has chia and flarseeds which provide Omega-3 ganic brown rice syrup. The protein comes from
fatty acids, which aid in reducing inflammation, organic sprouted whole grain brown rice protein
decreasing muscle soreness and reducing swelling and pea protein. Each bar provides Z.Sg of plant-
of muscles post workout due to the augmented based BC,AAs and Zg of t-glutamine. Omega-3s are
blood flow to muscles during exercise Vegan and also present flom the sacha inchi oil used in the
gluten-flee. Flavors: Cookie Dough, Mint Chocolatg bars. The bars are nonCMO, gluten-fiee, dain.
Peanut Butter Chocolatg Brownie Crisp. flee, soy-fiee and made without artificial flavors.
colors or sweeteners. Ve$an. Recommended to
take in conjunction with the other tvvo recovell
powder products, Recovery Accelerator and Per.-
formance Protein. Flavors: Chocolate Mint, Choc-
olate Peanut Butter, Chocolate Coconut.
The best part about finding a product yor-r
products you want based on what they har'.
to offer. Does the product fit your protein an;
carbohydrate needs? Does it offer any specifi:
dietary options that align with your food pLe-
erences or allergies? Does it appeal to yor-::
PROMAX taste buds? Do you want a drink or do vc,
(WWW. PRON4AXNUTRiTION COM) want a bar? Are rhere any moral or ethii
PRO SERIES 330-350 calories in one bar (909)
components involved (local, organic or s.....
with :z-+Og of carbs and ZSg of protein. Carbs
tainable)? We all have likes and dislikes. Sonr.
come from brown rice syrup, sugar and in- of us prefer sweet and some of us want t:-,
verted evaporated cane syrup. Protein comes hearty, savory flavor. The choice is yours. A>.
from whey protein concentrate and whey pro- yourselfwhat you are looking for and you v.:
tein isolate. No artificial sweeteners, no sucra- find a product that fits your wants and nee :'
lose. no maltitol, no gelatin, gluten-free and The main point is to consume sometlxing ri'\'
kosher. Flavors: Triple Chocolate Crips and after the event. Stay fueled and nourisl:.
Peanut Butter Crisp. PROTEiN BAR 280 calories You will feel so much better a few hours l:'.
in one bar (z5g) with 379 of carbs and zog of the next day and the day after that ifyou r
protein. Carbs come from sugar, corn syrup, mize your recovery immediately followinc -
and honey. Protein comes from soy protein race. Remember: Refuel, Repair and Rec
isolate. whey protein concentrate and calcium Happy Running. and Recovering! e
 ASK ANN

BLISTERS AND OTHER LITTLE THINGS

b1J A111'L Trason

Dear Ann - downhill running can wreak havoc on a run-

What do I do when my feet are covered in blis- ner's feet! If blislers persist, try an in-store run-
ters so bad that I can't finish the race. much ning specialist who can perform a gait analysis.
less walk without pain for weeks afterwards? So how do you deal with the blister once it
Blister Bob has arrived? Before taking action, always check
the blister for potential signs ofinfection. Ifyou crew pacer & family.
Dear Blister Bob, show any signs of infection, go see a doctor im- 4. Stop wasting your time: Hard training with-
It's always tragic when a BIG run gets taken mediately. If every,'thing looks okay, you have out easy recovery is a waste of time - Fitness
down by a LITTLE culprit! Such is the case with two options: either leave the blister alone and = adaptations that occur during recovery
blisters. While blisters can feel like a mystery, let the fluid reabsorb into the body (this is the from training srress...no recovery. no im-
there are four solid basics to avoiding blisters safe option as you do not risk infection). If the proved fitness.
that you should know about. blister is causing pain and/or is large in size, 5. Just another day: Race day is just another
1. SOCKS The right socks are super impor- you will need to pop it to release the fluid. (well-rested) day on the trails.
tant when it comes to blister prevention! Socks Before starting, thorou$hly wash your hands 5. Use the tried and true, not something new
provide extra support, keep moisture away and in warm water with soap. Gently wipe the blis- on race day.
can minimize the friction that leads to those tered area with rubbing alcohol or iodine. Steril- 7. Even if the shoes fit...Foot pain? Toes jam-
nasty blisters. Steer clear of cotton socks at all ize a needle or a pin with the rubbing alcohol. ming? Try adjusting your shoelaces.
costs! Running stores will provide you with a Puncture by entering the side of the blister in 8. Ice is your friend: in your bottle; in your
variety of nylon socks, wicking socks or a wool several spots close to the blisteris edge. Soak up the bladder; in your bra; in your kerchief; in
blend sock that pulls moisture away from your draining fluid with a clean piece of cotton or gauze your hat.
feet. You will find through experimentation Apply antibiotic ointment and place gauze 9. You can'l bank time. but you sure can waste ir.
what works best for your feet. As for me, I NEV- and/or a bandage over the popped blister. Keep 10. Early on ask: "can i really maintain this pace
ER head into a race without a brand new pair the area very clean for 2-3 days. Apply more anti- all the way to the finish line?" lf the answer is
of my favorite socks on. biotic ointment and bandage again until healed. no, why are you going so fast: SLOW DO\ /\'.
2. TAPES AND BANDAGES For soots on the To learn more about foot care. I recommend 11. Grab and go: Have someone fill you blac-
leet that are notorious for blisters. rry adher- an industry expert, John VonHof. I like to fol- der/bottles while you fill a small plastic bae
ing moleskin or other soft but secure bandages low his blog at: wwv.fixingyourfeet.com/blog with food and grab a drink, then head ori
to problem areas before putting on your run- Good luck to you and your happy running feetl and eat on the go.
ning socks. I prefer to use NuSkin on hot spots, 12. One minute rule: One minute per aid statior.
which is painted on like nail polish and can be Dear Ann - is the goal. Assign a crew member to call ou-
found at most pharmacy stores. Be sure to fol- Of all the 'other things' than just running to to you every 30 seconds you're in the statior
low bandaging instructions, as poorly applied train and prepare for & racing ultras, what
tape can cause more friction and problems than single thing should one add to one's regimen? I challenge you Gale to come up with yor.::
the original hot spot did! Thanks, Gale own list. The longer your own list is, the mo:.
3. POWDERS AND CREAMS Blisters are a successful you will be! G
symptom of friction. These products help solve Dear Gale,
the friction problem. There is a wide variety of spe- I could not stop with just one single thing. The Attn Trason is a lL-tune women's clmntpiott ."
ciality creams, glides and powders, as well as good best I could do is the following - Ann's list of the Western States 100, and set Wodd Records -'
ol'Vaseline, available at your local pharmacy that little ultra nothings that make a difference in a tlrc so-nile (5:40:18 in 1991), looK (7:00:42, i9e:
will help to keep friction to a minimum. successful ultra run. lLHow (91 mtles 1312 lJcLrds, 1991) and IO0-r1.: .
4. PROPERLY FITTED RUNNING SHOES Be (13:47:42,1991) dlstances. Annuas co-dtrector oj . .
sure you are starting offon the right foot! Shoes 1. The training secret: Sleep. Fiefiarls 50 m Northern Califom)a for 10 11e
C that don't fit the shape of your foot, or that don't 2. The ultimate training secret: More Sleep. cod Ims taugllt science nt the coLlele IneL.
have enou(h space in the toe box to allow for 3. It is a team sport (really): Be kind to your
6-)
C
i
q

GETS TAKEN DOWN

BY A LITTLE CULPRIT.
i DON'T LET BLISTERS
RUIN YOUR RACE.
Send your questions to
AskAnn@ultrarunning.com
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 FROM THE COACH

MAXIMIZING RECOVERY
by lan Shannan

Many readers are deep into racing season now. ideally avoid a big presentation at work, huge
So what's the best way to recover after a really big deadline or any'thing else that will send your
effort? Whether it's recovery fiom a target race blood pressure through the roof
or fiom an increasingly popular Fastest Known The amount of time to wait until you run
Time ('FKT') attempt, the principles are the same. again varies but allow a minimum of a couple
However, there's a lot of individual variation in of days. After somethint as tough as 100-mil- Sports massage and foam rolling fit into this
how long it takes based on age, fitness, length of ers it's worth waiting at least one to two weeks category too. These aid blood-flow and reduce
run, injury history and other factors. before running. For example, during the four tightness in both the muscles and myofascia.
A rule of thumb that gets mentioned in mara- 100s I ran in 2013 for the Grand Slam there were which encompasses the muscles like a net. At
thon training is to allow a day of rest for every $aps of three to four weeks between races, and I the least, they will make your legs feel better
mile run in a race. fu most of you have prob- waited a week before runninQ. then had another and improve your range of motion to minimize
ably found, this is excessive, except maybe for week ofvery light efforts every other day. the chance of injury post-event. Roughly three
athletes at the peak of human fitness for whom One other thing to consider after a major run- to four days after a race is best for massage to
every second counts in a race (ultras aren't quite ning event is whether it's a good time to have an allow time for much of the soreness to subside.
there yet). Nobody having fun wants to take a annual off season, which doesn't have to be dur-
month off running after a 50k and lose condi- ing winter. Up to a month of zero running helps SUMMARY
tioning or time on summer trails. rest the entire body and give the mind a break too. We all hear or read about runners racind virtu-
Instead, I'd suggest following the principles ally every weekend. but after a focused. hard
below, split into three categories - diet, rest and ACTIVE RECOVERY efFort it's best to take a breather and let the body
active recovery. After the first day or so, it's good to get your heal. This will prolong your running career. re-
muscles movin! to increase blood flow and duce the chance of injury and minimize the risk
DIET speed muscle re$eneration without impact. ofburn-out. It's also a chance to enjoy your suc-
Straight after you finish the run there's a very Walking is perfect. as are cross-training sessions cess before moving on to the next goal. !ts
short window when your muscles are craving like low intensity cycling or the elliptical ma-
carbohydrates to replenish glycogen stores, but chine. When you do restart running, if your legs
lan Sharmcm is an USATF cenfied ulwwwwmg
also protein to help rebuild. Given the time it protest and feel heavy, then switching back to coach, C,rand SLnn oJ [Jltrarun:1ull record holder
takes to get nutrients from the food to the blood- walking works fine. Progress the walking to lon- and the 2O13 LeadvtlLe tOO chanqion. He's nm otter
stream, dietitians recommend the first 30 min- $er. faster sessions before returning to running 18O ultras and marathotts i:tL over 30 counira, races
utes after exercise as the most effective period. and try power-hiking on trails or an inclined frequartlq cmd hts website is ytryvw.shntnaynfln.coltl
Planning ahead to have food ready in a drop- treadmill within that rebuilding phase.
bag, in the car or with crew is great in theory
but it often takes discipline to force yourself to
eat immediately at the finish. Given how this
really helps to kick-start your recovery it's worth *w&*u&w **a&T&w e& aY ag*&ffi&um&.,,
prioritizing munching as soon as you can, even
if your taste-buds have rebelled from so much
sugar through the day.
In the days after the big run it's ok to indulge
yourself a little (maybe a lot depending on what
you have coming up), but aim to get a balanced
diet in first. By that I mean fiesh, unprocessed
foods with plenty of fiuit and vegetables. Slightly
C more protein than normal is helpful, but don't
C)
C just eat steaks (or beans, for vegetarians) since
I
there's only so much your body can absorb. *
o
*
REST *
Admit it, you're too hyperactive to want to lie *
around for long after a tough effort. The first few
days set the trajectory for your recovery, so try to
make them as stress-free as possible with more
time budgeted for sleep. This is easier said than
done, especially if you have a long journey home...
or children. Try to allow an extra day after the run
before traveling and take the opportunity to enjoy
the location without pre€vent nerves.
Many studies have found sleep to be the single
biggest frctor in recovery, which I can attest to from
my own experience Therds a good reason Kenyan
marathoners usually get 1G12 houn of sleep per sixdaysinthedome.com
night to recover fiom their brutal training.
Stress and anxiety have a large effect on your
ability to rest too, so the more you can control
this, the better. In the week following your run, E i rr,t",tr, rtt, ),-.,.. .: ) ll ro',a,-r r.;,.tti /.:,'::.i:?ii ti,:.t
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 PItATES FOR RUNNERS
by SeanVifue
I have many clients who are runners and they
come to me with similar stories: my lower
back hurts, I tire easily, I've hit a wall in my
training, my endurance isn't what it used to be.
Whatever the reason, I can't wait to get them
on the Pilates program to discover what their
bodies are truly capable of when pounding the
pavement and beyond.
I recently chatted with one of my new regu-
lars, who's also a pretty serious runner, about
what she's noticed about her running since add-
ing Pilates to her life. The first thing she said
was, "l've shaved so much time off my runs!
I'm running faster, further and easier than I
did before starting your class." Bingo! Pilates
strengthens your powerhouse muscles (all your
abdominals, lower back, hips and glutes), which
drastically improves your posture. When your
posture is strengthened because of a strong, bal-
anced core, you donl have to fight gravity and
drain your energy reserves. Now, all that energy
is being redirected into your running.
And here are more benefits: practicing Pilates be-
fore and after your run will not only reduce your
recovery time but will also keep your body more
resistant to injury. Pilates connects your mind and
body into a relentlessly strong and efficient ma-
ching which you'll need on those grueling treks
through the sun, mountains, wind and snow.
IVe put together five Pilates exercises that will
offer the biggest benefit to your running workouts.
These will really get your core fired up while stretch-
ing your entire body in a short amount of time.
Summary: Most lunners train by, well, running!
However, doing only the same workout, such as
running, every day, will cause weak muscles to
become weaker and strong muscles to become
stronger. In addition, the repeated movement of
running can wear down the body because there's
little to keep the core strong and balanced. the
muscles flexible and the body aligned. It's trme to
bring in Pilates to add balance, strength, flexibility
C and focus. Pilates will build your body fiom the
O
C core outvvards into a much more efficient run-
ning machine. You're going to love the dramatic
5
improvements in your runnin!. 0E
SeanVilue ts a sought after yoga, Ptlates, spittntng
and fitness mstructor lwuxg ux central Florida.
He's urrently writmg lns first malor Look, "Power
Yoga for Athletes," with Fair Winds Press at'td k
YouTube's Most Watched Yo!a and Ptlates Canlt
Learn more about Sean b'4 ,uuttutg SeanVifueFit-
ness.com and subscribtng to hts YouTube page at
o utub e. c o m/ mo tleUfl tness.
1J
Begin r Plank position with the
hands d rectly under the shoulders,
the chin s ghtly tucked and the
hepl< n'p<< -o h:rk Fyhale and
dr:'r tho - eh- L rcc tnrnrg;15 lfig
right s de while {lexing the foot.
and return to Plank" Repeat
- Inhale
1 5 times on each side while keeping
I the foundation of the Plank.
a
-
Lying on your back draw the
right knee in and extend the left
leg forward. Gently place the
fingertips on the back of the head
and lift the head and shoulders off
the mat. Inhale as you switch the
legs and exhale as you extend the
right leg. Keep the elbows open to
the sides and lift the chest towards
the opposite knee. Make this
exercise about the abs. Reneat '10
t;mes on each side.
Bring the elbows directly under tF =
shoulders, tuck the chin slightly,
pull the shoulders back and draw
the heels back. Try not to let the
stomach sag but stay parallel to t-=
ground. On each exhale give the
abs a Iittle squeeze. Hold for 30-61
seconds for maximum burn!
Lying on your back inhale and exte-:
the right leg to the sky and extend .- =
left leg forward. Exhale and lift the
head and shoulders off the mat \.!. .
grabbing the right leg as high as r c -
can while keeping the elbows to:'=
outside. Inhale ard switch the ,eci - '
grab as high as possible on the e+:
leg. Exhale when your hand touc'=,
the leg and extend. Repeat 5 tin-e.
each side and keep lengthening: =
legs fufther on each repetition.
Begin on your stomach and ei... -
both the arms forward. Inha e . -
lift the right arm and left leg .
keeping your eyes on the gro-- :
Exhale and iower the arm ar-: :
You may continue the exerc s=
that or chop the arms and lec,
quickly like an actual swim ,.. - .
breathing in for 5 counts an:
exhaling for 5. ChallenEe yo, .
by doing either variation f c .
Ieast 20 seconds.
 RUNNING WISt

TI.IE HEARTLAND 1OO

by Gary Dtdney

''
*;' *=l,,* |,.:?#
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a
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Imagine yourself, late at night, out on the Great "*,

Plains, running through the Flint Hills of Kan-
sas in the best-preserved remnants of tallgrass
*'.
.41-<

prairie in America. No trees block your view,

no canyon walls blot out the stars. There are
no high ridges, no deep valleys, no rock forma-
rions. mounlains. pine lrees or nrarrmade srruc-
tures between you and the great overarchin$
sky. Clouds of glittering stars blanket the night
and extend down to all horizons. Orion stands
out with three perfectly aligned stars forming
his belt and the stars of his sword clear and
distinct. Just above the horizon in every direc-
tion, there are scattered lights miles and miles
away: the blinking red lights of a radio tower,
a bright light bobbing up and down on an oil
derrick, a pair of white lights marking a grain Runners Following the Soft Yellow Gravel Road across the prairie at Heartland 100
silo and twenty miles away a faint dome of
light over Emporia.
Your flashlight beam lights up a ragged edge not a familiar mountain ridge against it. But this along with the historical reenactors who r.-
of switchgrass, indian grass and bluestem grass was the complete doom of heaven, all there was the dirt streets and give you the town's ir:,
that lines the gravel road you're traveling. The of it...Between that earth and that sky I felt erased, skinny. The Wichita Art Museum is nearl''
shadows of wildflowers growing in the road leap blotted out. I did not say my prayers that night: well as botanical gardens and a world cla..
around your feet. From time to time a rabbit ap here, I felt, what would be would be." Antonia's ence museum, "Exploration Place," fuIl oi
pears and regards you with curiosity. The dark impressions are so much like what happens in active exhibits all located in sprawling Rir'.
grasslands all around are alive with odd noises: ultrarunning. You are taken "outside of man's Park where the Little and Big Arkansas R
whirrs. buzzes, muffled screeches, Iow screams, jurisdiction," that is, outside the confines of ev- meet near downtown.
howls, hisses, clicks and grinds. A coyote begins eryday life, and brought to a place where what
a plaintive howl at the half moon hanging over will be will be. Run Heartland and discover what BOTTOM LINE
the horizon and a chorus ofyelping and yipping will be will be for you. The Kansas Ultrarunner'. Sociery menrl .

voices join in. You feel the goosebumps rise on serue enormous credit for having the r"
your arms. Your flashlight beam suddenly catch- TRAVEL tion to see what a great venue the Flin: -
22
es the broad, placid lace of a cow. Fifty of them The nearest airport is in Wichita. about an would make for a i00 miler. The race r:
are strung across the road here where there are hour's drive from Cassoday north on I-35. Less a Kansas experience, with the wind. the ,
C no fences. You come to a walk and slowly pick convenient is Kansas City International, a $ood the prairie, the cows, the barbed wire. tht
6r
C your way through the herd. The cows move aside, three hour's drive away, but you will see more breaking distances and the pioneer .pi '
protesting with gentle moos. of the Kansas countryside on the drive south hospitality all in abundance. !ts
q
The Heartland 100, Spirit of the Prairie, is tru- and get a good look at the Flint Hills as you
ly a bucket list event, not to be missed. The Flint pass through on your way to Cassoday.
Hills offer a unique setting for the race, so open! Where to Stay: There is the usual assortment
so vast, so evocative of the pioneer days and of motels, nothing fancy, in the nearby towns of
spirit. There are no forests, no mountains. no Emporia and El Dorado. Cassoday itselfl, popu-
pockets of civilization to distract you. Your run- lation 99, has a single hotel with few rooms. If
nin$ here is elemental, pure and solemn. As the you have any extra time to spend in the area,
race lvebsite notes, William Least Heat-Moon in you should take advantage of the greater choices
his book PratryErth writes, "Whatever else prai- of accommodations in Wichita, where you can
rie is - grass, sky, wind - it is most of all a para- $o from economy to upscale with your room
digm of infinity." And when this "paradigm of and dining choices. Wichita is actually one of
infinitf' is married with a 100-mile race, some- the nation's leading test market locations for
thing awesome and profound results: an ultra restaurant chains, so you can go hog wild when
experience that takes you deep within yourself. it's time to chow down.
Willa Cather's character Antonia in M4 Anto-
rda says when she first encounters the vastness of AREA ATTRACTIONS
the prairie, "...there was nothing but land-slight- In Wichita, the Old Cowtown Museum, a clus-
ly undulating...l had the feeling that the world ter of authentic homes and buildings from the A hearty buckle
was left behind, that we had got over the edge 1870s, is worth a visit. The tiny, well-appointed
of it, and were outside man's jurisdiction. I had Victorian homes, the saloon, rail depot, gener-
never before looked up at the sky when there was al store and newspaper office evoke the 1870s,
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 NOW AND THEN

FAITI-I & SCIENEF Iru ULTRARUNNING

by Joe Uhan

Ultrarunners know better than anyone else the the hard science overtaken the dogma. Accept
importance of the mental game in optimal per- ed evidence-based beliefs now include:
formance, including: belief in onesell faith in
preparation and fitness, confidence in the race 3 that drinking to thirst is the only effective
plan and pearls of wisdom like "it doesn't al- (and safe) way to manage hydration and
ways get worse." blood sodium levels, fact, they felt strongest with a small-to-moderate
The brain trumps all. Even the strongest, fit- n that no amount of ingestible sodium can af- amount of weight loss (a finding corroborated
test runners will fail with an absence of mental fect blood sodium levels during exercise, and by Noakes' review of literature on dehydration
fortitude. So if belief and faith are central to ! that no amount of any electrolyte supple- in marathoners). Conversely, runners experienc-
runnin$ success, where do science and evidence- ment has any local effect on cramping. ing early effects of hyponatremia - characterizeci
based practicelie in optimizing performance? by low sodium levels and excess fluid retention
Among medical treatments, the single greatest Yet, the sales and consumption of salt in ul- - typically gain weight. But not always. Severa,
determinant in the effectiveness of a treatment tras hasn't budged. Moreover, anyone workin$ runners who required hospitalization durine
is the patient's belit' that it will work. Some at an ultramarathon aid station will confirm Western States had either maintained weight. or
call the placebo effect, deriding it as a fake
it that bottles and hydration packs are only get- lost a modest amount (zZ) of weight. Moreover.
improvement. wherein the interrrention anIJ ting bigger. And, at ultras across the country this hard-and-fast rule had an unintended e:-
inter|arion - creates a positive effect, so long as health effects from too much water and salt fect of causing runners to intentionally "weigl:
the person believes it will work. But ultimately, (ranging from malaise to life-threatening hy- in light" on the pre-race medical check in orde:
if a benefit is experienced, does it really matter ponatremia) continue to persist. Ignoring sci- gain some breathing room on race day, weaker.-
where the benefit comes from? It does, iJ there ence and adopting strategies simply because ing the guideline even further. The medical teart:
is something else out there that provides even other runners do so can prove ill-fated. Indeed, concluded, therefore, that percent weight changt
greater benefit: a true physiological effect that the propensity toward over-drinking and over- alone was no longer a valuable metric. As of tl.
goes beyond the psyche. salting is a cultural phenomenon (as Noakes 2}ll race, the "3-5-7 Rule" was no longer used. Th.
Because of the extreme time and distances astutely pointed out, over-hydration illness is clinical judgment of aid station medical captair:..
involved, ultrarunning has been, and contin- most concentrated amon$st "Northern Califor- largely based on the mental status of runners. b.-
ues to be, fertile ground for cutting-ed$e re- nia Ultramarathons"). Our habits as runners came the guiding standard.
search. Yet, at the same time, relatively little is are driven by the fact that...well, other runners Perhaps this lesson should extend to all tl:.
well-known about a wide variety of variables are doing it. Emulating training, racin$ and sport, including individual runners: using tl:.
in ultrarunning such as training. nutrition nutritional strategies can be a useful way to besl-known clinical evidence. yet conlinuou. .

and the prolonged effects of ultra-distance
exercise on the body. And while research is
growing, relatively few resources are being de-
voted to ultra-endurance running compared
to conventional exercise. On the flip-side, the
demands of the sport are so extreme that
many runners rely on techniques and strate-
gies that lack much evidence. Indeed, many of
the "classic" techniques fly straight in the face
of current research. With a dearth of science
and a mvriad of needs. where can ultrarun-
ners go to find s6und, reliable, evidence-based
principles to guide training and racing?
C on one hand, research can often be skewed,
6)
C and results misinterpreted, sometimes send-
ing an entire sport down a dangerous path.
5 the "3-5-7 Rule" for weight loss. Initially, his I Look toward not just the best runners. : -
One notable example is hydration and elec-
trolyte science. Tim Noakes' seminal work,
WaterLolfed, served as both a comprehensive
literature review of best practices for hydra-
tion and electrolyte intake, as well as an his-
torical account of where industry - and fuzzy
science - has taken us. A few early studies on
both hydration and salt that were accepted
and promoted by a burgeoning hydration in-
dustry created a powerful trend toward ever
'more water" and "more salt" when, in flact,
there wasn't a solid let to stand on. only in
the past two decades, after an explosion of
over-hydration illness and several deaths, has
negotiate the demands of the sport, but who's testing it. And, should it prove no longer useF-
to say what your friend or competitor is doing have the faith to retire it and seek out sor.:
is rightz After all, if placebo effect trumps all, thing better. Indeed, the three pillars of e-,
might these various strategies be effective sim- dence-based medical practice - research, clini.,
ply because one believes they work? experience and individual preference - can a :.
Belief is strong. be aoolied to individuals.
But I have to believe that faith plus science eisid on that idea, here are some recomn-.:
is even stronger. dations for integrating best evidence into tr:
The key. perhaps. is maintaining an openness ing and racing.
to new ideas and a continual evolution of best I Be a student of the sport
practices: as individuals, and as a sport. Using I Read the research to find out what ideas .'
science to solidily faith. explanations are out there
A leader in best evidence-based practices in I Have an open mind to new concepts. ii,
ultrarunning is the Western States 100. Found- and areas of study
ing Medical Director Dr. Robert Lind recently I Listen and learn fiom other runners, bu- .
discussed how he and medical staff formulated ways lean toward sustainability
study of early racers found correlation between what the most sustainable runners are di -
progressive weight loss and increasing malaise, I Who's been doing it for not just two r'.---
poor performance and risk of dropping out. but for 10, 20 or even 30 years?
He found that the sickest runners, who either I Have a strong, faithful personal philosc: -
dropped out or were pulled, demonstrated z% but consistently challenge your own bel.='
or greater weight loss. This association became I Each season, ask yourself, "Is what I'm i: -,
a guiding principle for aid station medical cap- working? Why does it, or doesn't it, r'.' -"
tains for years to come. Can it work better?"
However, growing research and knowledge on tr Always look to train and race smarter. r:-- -
hydration science, combined with the clinical ex- than harder - especially as you age
perience of medical captains on race day, found Continuin! to improve by continuing to .,
flaws in this principle. Often, runners with sig- - to solidifu both fitness and f,aith may ne'
nificant weight loss had no malaise at all; in prolong but will also enrich one's runninE. E

THE DEMANDS OF THE SPORT ARE SO EXTREME THAT MANY

RUNNERS RELY ON TECHNIQUES AND STRATEGIES THAT LAC:
MUCH EVIDENCE. INDEED, MANY OF THE "CLASSIC" TECHNIQL .
FLY STRAIGHT IN THE FACE OF CURRENT RESEARCH
 irt:i
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 of Missoula, Mont.' was second in 15:19, bawled and weePed.
of Jr-rne. on a day that son. 35.
fin the last S.aturday "lt's always been part of my nature to ask a
\-/was warm but ttot excessiveLv hot. a$ainst with Dylan Bowman, 28, of Mill Valley, Calif,
little more of myself."
fields that were deep ar.id talented. Rob Krar and tnrrd ln 15:Jb.
Howe, 30, of Bend, Ore., ran the fourth-fastest For a year he let Western States' with its grace-
Stephanie Howe came oLlt \rictoriolls dnring the
women's time in Western States history, 18:01:42' ful knot of conflicting emotions, become the
41st Western States lOGNIile Etldurauce Run.
with Larisa Dannis, 25, of Strafford, N'H., sec- driving force of his intense training. By the end
What made Krar aud Hon'e's rvirls sigr-rificant rvas
ond in l8:29 and Nathalie Mauclair. 43' of of Juni, Krar was ready. He had hammered a
how they did it, and n'hat thev had to overcoure .
Champa$ne, France, ln 6-mile, 5,000-foot descent into the Grand Can-
For irar, who placed second ru his 100-mile
18:43.
von with catlike grace, cruised along the two
debut to Timothy Olson in lO3degree temper- mile crushed gravel of Fla$staffs Buffalo Park
atures in 2013, this year's edition of Western At a little before 5 a.m. on Saturday, June 28, Rob
slowly to the starting line at Squaw on 4 and 3- and 2-mile repeats with his strides
States was abottt erasil-rg the stlr-rg of beir-rg close' Krar walked
the ul- holding hands with his wife' Christina Bauer' rhythmically crunching along as if in a dream'
but not close enough. to capture sport's Valley,
For a year, the memory had been like a lorn''
tlmate prtze. For a year, since his second-place finish to Ol-
level electrical hum; it had been what motivated
"l'm hesitant to sav this. and it rs probably a son, Krar had been consumed with the
thought
kept the $oal him and what conspired a$ainst him.
little irrational and selfish to say this, too, but of winning Western States. He l-rad "l've never set foot on a starting line so confi
second place ...'' Krar savs. his voice tailin$ off' to himself, preferrin$ to address it in solitude,
as the memory of finishing second was in some dent in my fitness and health," Krar says.
"lt's always been mv nature to want a little more'
ways one of the sweetest and bitterest things he Christina, a woman whose kind, attentive'
The goal for 2014 was Western States."
had ever experienced. deep-set eyes are like a. pool of reflective under-
Howe, who was running her first 100-miler, to sense that Krar
found out that even when things are golng He remembered the long drive back to Flag- standing for Krar, also ieemed
how the couple shared their was primed for a memorable effort.
smoothly at Western States, such good fortune staffwith Christina,

can only last so long' A troublesome left knee
that had bothered her in 2013 became painful
near the 62-mrle mark at Foresthill.
So Howe, who had methodically broken
open a tight women's race some 29 miles earlier,
in consuftation with her pacer and fiance Zach
Violett, made a brilliant mid-race adjustment'
"Our plan was to stop as little as possible,"
Howe says. Then she adds with a lau$h, "We
had some pretty quick aid stations."
Both approaches - a perfectly executed race
plan to blot out the personal pain of finishing
iecond the Vear befote, and a mid-race adjust-
ment to minimize the pain of the moment
turned out to be the keys for Krar and Howe.
Krar,37, of Flagstaff Ariz., finished first in the
second-fastest time in Western States history, 14 was tired. I went to bed.
Seth
hours. 53 minutes and 22 seconds. Swan-
recollections from Rob's second-place finish'
"l was just ecstatic at first," Krar says. "lt was
my first 100-miler. I had come so close to Tim' It
was an incredible race."
Yet when Krar got home, the enormity of
"They were perfect words," Krar says. "l catl -
what he had accomplished be$an to shift' Eu-
phoria
'hard,
began to feel shoulder-weary. Krar' a tell you how many times I said it
flat, iompact 5-foot-8 and t30 pounds and
with a bushy beard that looks like it is straight
out of a Mathew Brady Civil War photograph,
emanates a personal vulnerability rare among
elite athletes. He doesn't sidetrack difEcult ques-
tions. He ans\ 'ers them with honest' matter-of-
- fact recollections.
"l haven't really told anyone this before. But
when we got home that Monday afternoon, I
I had my buckle in
mv hand," Krar remembers. "And then I cried. I
Two and a half minutes before the race be$ar:
Christina turned to her husband and said son.re-
thing that would stay with him the entire run'
"This is your fing day," she said. "Don't le
anyone take it awaY from You."
to myself durin.
the race. Just harsh enough to have some sting'''
Siephanie Howe spent Dec' 7. 2013 in a ma
ner similar to many of the nearly 3,000 peopli
who had entered the Western States lottery. iPa'-
in hand to view the lottery webcast fiom Aubr-rr:
Calif, and still nursin$ her knee back to lorm :
ter Septembet's U\tra Race of Champ\ons in Ct.
rado, in which she had placed second, she roi.
her exercise bike in her home in Bend, Orego:'
She waired anxiously to ree if her name woLtl.
be picked as one ofthe race's eventual 396 stafie:,

28

'>
C
6l
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:
9

t
7
';:.f I,

&1,1,
I
I
I

i\'',

-
with pacer and crew by his side Paul Terranova shows some Texas pride as =
Brvan Wllliams finishes sub-20 hours the line in 1 3th Place
crossed
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 Foresthill and the few miles after would prove to "l remember thinking, 'Oh boy...this might be preme focus gives way to an awareness of the
be the defining moment for both Krar and Howe. the end,"' Howe says. poignancy of what it all means.
Krar and Swanson had entered Michigan When Howe stopped in Foresthill to meet Vio- For Howe, the moment came as she and
Bluffat mile 55.7 together, eight minutes behind lett and her crew, the knee completely locked up. Violett had made the climb past Pointed
the still surging King. Swanson could tell some- While Krar had swooped out of Foresthill with a Rocks above the Highway 49 aid station
thing was about to change. purpose, Howe left grimacing and limping. with less than six miles to go. The course.
"l knew without a doubt that Rob was ready Once off the pavement and back onto the tightly hemmed with trees and brush, gives
to turn it on," Swanson says. trail, some of the pressure on the knee lessened. way to grass and meadow. As the sun drops
"l was very patient to Foresthill," Krar says. Violett noticed, too, that Howe had actually and night overtakes the meadow, the grass
"That had been the overwhelming principle of broken back into her usual gait: looselimbed, goes golden, gently swaying in the cool of
my race just run my race and then run hard purposeful, each stride more glide than grimace. the evening breeze, and lightly brushing
from Foresthill on." By the next aid station at Cal 1, the pain was like the fingers of ghosts against the ankles
Krar motored out of Foresthill, his strides so almost gone. But after stopping at the aid sta- and knees of tired runners. Above them.
quick they were barely perceptible, like a light, tion and then starting again, the same problem Howe and Violett saw a dark canvas dotted
persistent rain. King, though, wasn't ready to popped up again. with bright stars.
crack. Finally, near mile 67, Krar saw King up "So when you stop, it hurts," Violett recalls Howe's day had started in conversation with
ahead. The two briefly conversed. saying to Howe. "So if it hurts...don't stop. a dear friend on the climb to the Escarpment; it
"l was trying to sound good myself, but it Let's not stop. So that was our solution on was coming to a close in the quiet of a meadorn.
was hard," Krar says. "l thought, 'Shit, Max just the fly. When we'd come into any of the rest with the man she loved.
sounded so good. Just keep running hard."' of the aid stations, Stephanie would walk "lt was just so beautiful." Howe says. "lr
And he did. Krar's split of 2:03 to the Ruck-A- in circles, move in place...she'd do anything seemed so quiet. We were both pretty quiet,
Chucky River Crossing at mile 78 was the fastest but stop. That seemed to do the trick for her I wish I had been more vocal, and I wish I
in race history. By Green Gate at mile 79.8, Krar the rest of the way." could've expressed what that moment meant to
had built a nine-minute advantage. me. It had been an amazing day."
Howe's troublesome knee for more than half There is always effort in any 100-mile race, A few miles later, as he watched his fianc6e
the race had been no trouble at all. But on the the unquestioned and unrelenting amount of circle the Placer High School track, slapping
climb up Bath Road before Foresthill, her knee pain that occurs in the late miles. It happens to five with the spectators lining the track, her
began to feel sore. Howe stopped a few times, all ultra runners, of all ability levels. Yet there smile brilliant and no longer cocooned ir.r
rubbinq and stretching. are also reveries, moments of clarity where su- concern over her knee, her first 100-mile rur-r

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WESTERN STATES I souAw vALLEy CALTFoRNTA I JUNE 28 | A 4.3

100 MTLES 41. Denise Bourassa,44, OR 20:1 9:30 49. Meghan Arbogast, 53 21:14:48 57. Sallv McRae, 35 21:24:4:
1. Rob Krat 37, AZ 14:53:22 42. David Eadie, 43 20:29:14 50. Louis Secreto, 45 21:14:49 58. Kenji Yoneyama, 37 21:25:2:
2. Seth Swanson, 35, MT 15:19:39 43. Adam Condit,31, lA 20.31.44 )t. Lawrence Eccles,31 21:15.02 59. Matt Palilla,32, OR 21:26.C.
3. Dylan Bowman,28 15:36:41 44. Michael Pullac 45 20:32:26 52. Jamie Dreher,39 21:19:53 60. Jeremy Reynolds, 34, FL 21:32:3i
4. Max King, 34, OR 15:44:45 45. Dan Barger, 48 20.43:27 40
53. Daniel Ablanedo, 21:20.12 61. Greg Bruso,34 21:36.L:
5. Ryan Sandes, 32 15.46:59 46. Ryan Guldan, 30, CO 2Q:45:22 TX
54. Shaheen Sattar. 30, 21:20:49 62. Charles Hofacker, 49 21 .39."
6. lan 5harman,33 15:47:50 47. Nick Clark, 40, CO 21:01:14 CO
55. Michael Aish, 37, 21:23.50 63. Karl Hoagland,49 21:43..a
7. Alex Varner. 28 15:53:42 48. Kenneth Ringled,33 21:14:23 37
56. Jimmy Dean Freeman, 21:24:27 64. Scott Myers,41, ON 21.46.' .
8. Brendan Davies, 37 15156:49 65. Kyle Kuglet 28, FL 21:50:aa
9. Brett Rivers, 32 16:20:06 * 66. Beth Cardelli, 34 21 .55.C'
10. Jesse Haynes,41 16:36:42 67. Karl Schnaitter, 32 21:56:':
11. JezBragg,33 16:45:36 68. Glen Redpath, 48, NY
C 12. Chris Price, 33 | 6:58:34 69. 5am Skeels, 36. Ml 22.01.'-
6)
C 13. Paul Terranova,40,IX 17:26:00 70. Serena Wilcox. 35, VT 22:Q5.-
14. Jared Hazen. 19. PA 17:29:59 71. Matthew McKurtis, 33 22:08:;:
o 1 Yassine Diboun, 35, OR
5. 17 .41:38 72. Topher Gaylord,44 22.12.-'
16. Gary Gellin,45 17:47:39 73. Scott Newcomer,44, PA 22:15.a-
17. Vaj;n Armstrong, 34 17.50:27 74. Andy Starostka, 46, NV 22.16.'-
18. steohanie Howe.30, OR 18.01:42 75. Alissa 5t Laurent. 29. AB 22:17 .-:
19. Dominic Grossman,2T 18:09:57 76. Megan McGrath.29, NJ 22.23.'-
20. David Laney, 25, OR 18:18:2 5 77. James Whipple, 36, CT 22.24.::
21. Scott Wolfe, 40, OR 18:18:36 78. Will Coopet 51 22:28:::,
22. Larisa Dannis. 26, NH 18:29:1 8 79. Ken McKee,43 22:29.::
23. Juan Carlos 5agastume,42 '18:34:01 80. Will Swenson,42, MA 22.31 ::
24. )ason Leman. 27, OR €:36:51 8'1. Chris Knorzer, 45 22:40 --
25. NathalieMauclair.43 18:43:57 82. Matt Keyes,40 22:42.'.
26. lvlatthew Curtis. 38. CO 18:56:32 83. Jeff Boutte. 51 22:43..
27. )o(ge Maravilla, 36 19:02:45 84. lason Wara, 31
28. Pam 5mith. 39, OR 19:10:42 85. Todd Bertolone, 5l 22:54'.-
29. Brian Condon,27, Wl 19:13:14 86. Diana Fitzpatrick. 56 22:52 :i
30. Erik Skaden, 42 l9: 1 3:20 87. Steve Speirs,47, VA
31. Andy Jones-Wilkins, 46, VA 19.21:52 88. Sean Ranney, 36 22:58' .
32. Adam Hewey,46, WA 19:28:45 89. Greg Rosenberg,30, OR 22:58 :'
33. Mark LanIz,48 19:36:52 90. Byron Pittam, 31 23:03 -
34. Bryan Williams, 39, CO 19:43:50 91. Dave Evans, 37 23:05 :
Z
35. Adam Schwartz-Lowe,41, MN 19:44:25 o 92. Katie Murohy. 31 23:05:
Jordan Hanlon.30. MN z 93. '.
36. 19:44:56 I
Silke Koester 31. CO 23:AC -
37. Goran Lesjak,40 19:45:52 c 94. Matthew Eyre,42 23:0, -:
38. Yoshikazu Hara,4l 19:49:O3 95. Cral9 Bronstein, 58 23:49 :'.
39. Nikki Kimball. 43, MT = 96. Paul Heffernan,40, WA 23:09 : -
=
40. Kaci Lickteiq, 27, NE 20:07:1O 97. Steve Crane,46 23:TC:-
Dylan Bowman and Seth Swanson congratulate each other on
making it to the podium
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 98. Andrew Peet, 55, wA 23:11:09 187. Megan Lacey, 30, WA 21:12.22
99. Michael Scott Welch, 43, MD 23 13:32 188. Chris Hendr!cks, 36 27.13:46
100. Lee Conner, 41, OH 23 16 29 189. Chikara Omine, 31 27.15.15
101. lsmael Macias,47 23:17 16 190. Larry Pearson, 53, TX 27:15:18
102. Mark Rostan.44, NC 23.18:05 191. Jb Benna,35, NV 27:16:28
103. Vineer Bhansali,43 23:18;38 192. Karen Pierce, 51 27.17:00
1 04. Frederik Gregaard. 34 23 18 54 193. Daniel Murphy.35, TX 27.20:16
105. Joshua Heckathorn, 35, WA 23:20:28 194. Ricarda Bethke, 50 27:21:14
106. Ryan Holler, 46, AR 23 24:42 195. David Holliday, 5'1, AL 27.21:24
107. Eric Zipfel, 37, TX 23:25:49 196. Paul Oropallo,48 27.21.48
108. Hozumi Nakai,42, BC 23:25 53 197. Roger Pynappel, 54 27:23:16
109. Moises Lucero, 34, OR 23:27:30 198. Amanda Alvarado, 38, TX 27.25:43
1'10. Curt Pandiscio, 53, CT 23 27:56 199. Joseph Altendahl, 32, MN 27.25.59
11
'1. Steve Rodriguez, 35 23:28:19 200. Mike 5mith, 56, lN 27:29:31
112. Sean Harrington,3T 23:29:56 201. Stephen Peterson, 49, AK 27:31:47
'1 '13.
Robert Shannon, 36, lD 23t31:45 202. Drew Bartlett, 38 27:34:01
1 14. Scott Hoberg,36, MN 23:32:11 203. Greg Nacco, 54 21:34:34
115 Adrjan Harvey,42, AB 23:33:18 204. David Chilson, 44, WA 27:35:21
1 16. Bob Hearn, 48 23.33:48 205. Michael Jaschob, 35 2 | t35:2t)

1 1 7. Travis Esterby, 34, TN 23.34.45 206. Sandra Camoos, 38 27.36:52

1 18. Shannon Meredith, 43, co 207. Alec Bath,44, lL
23:36:44 27:37.21
'I 19. Tom Riley. 53 23:38:05 208. Brent Colwell, 36, lN 27.40:Q5
120. Brad Harris, 33 23:39:01 209. Nicholas Ferrara, 4.1, PA 27.40:46
121. Tom Wroblewski, 55 23:39t51 210. Mike Kreaden, 51 27.44:35
122. Christopher Concannon, 26,M| 23:40:41 211. Zachary Husel!d, 35, AZ 27:44:41
'123. Ryan Anderson,40, lD 23:42:06 212. Dawn Hitchcock.46 27.45:33
124. James Nelson, 50, CT 23:43:54 213. Larry Watson ll, 47, MD 27:57:25
125. Ron Hammett, 44, NV 23:47.27 214. John Nagel, 53, AK 27:57:51
126. Jonathan Warner, 27, NY 23:52:01 215. Tera Dube,41 21 .58:04

127. Guy Love, 23, VA 23:53:08 2'16. Shane Kroth,42, OR 27.58:13

128. Kevin Ordway,39 23:54t49 217. Tomoyuki Akashima, 37 27:58:18
129. lvan Zinn, 40, NY 23 59:18 2'18. Douglas Donovan,44. NV 27:58:47
'130. Jason Howland. 44, OH 24 16 16 219. Brad Blshop,28, CO 28.02.04
Lana Kovarik, crossing No Hands Bridge on 5unday rr: -
131. Cathal Mccreevy, 4T 24.25 08 220. Ken Nee1y, 42 28:06.23
132. Jason Reed,35 2429:43 221. Roger Jensen, 64, CO 28.07:31
133. Jason Lucas,35, FL 2442:56 222. larry Kline, 32, AZ 28:09:33
247. TonyJankowski,61 28:46:55 272. Rachel spa? -- -
134. Andy Kumeda,45 24:55:10 223. Katherine Gifford, 39 28.09:42
248. Ty Russell, 64 28:49:46 273. John Diana, -:
135. Eric Wilson. 49 25:0Q:42 224. Keila Merino, 33, NY 28:1 0:00
249. Barclay Oudersluys.22, Ml 28:50:04 274 Bill Thom, 5-r
'136. Ronda Sundermeier, 47 , OR 25 01:48 225. Kristin Gustafsson, 45 28.12:35 28:50:45 275 Debbie DvrE:: -
250. Tina Fiizner, 36
137. Harris Brenner,40, PA 25:01:54 226. Patrick Mccloskey, 47 28.15:46
251. Andrew Ftazier,32, AZ 28:52:58 276 Sam Fianda(: -
138. PhilWiley, 52, CO 25:11:27 227. Benjamin Wa'voord, 38, 5C 28.16:16
252. Adam Allie, 34, SC 28:53'.24 277 Paul Reader, -:
28:20:18
139. Steve McCluhan,53 25:11:49 228. lay Spadie, 43, NC
253. Loren Lewis,42 28:53:33 278 Justin Morr I :- -
1 40. Jeffrey Fleilz, 43, lL 28:54:25 279. Carl Tippets :'
25 12 20 229. Paul Fortin, 44, MA 28.20:43
254. Thomas Lopes,42
14'1. Clare Abram,43 230. Rene Castel, 33 28.21.47
25.12:24 255. John stacy, 57, VA 28:55:17 280 Thomas Kuer:-
142. Scott Vosburg, 44 25:14:19 231. Nicholas Balbach, 32, lN 28:22:34
256. Garry Sewell,53 28:55:41 2Sl Sharon Ze i'; -'
143. Gary Lindberg, 45 257. Brittany Klimowicz, 29, NY 28:56:2O 282. John Phil p: '-
25 14:21 232. Nakia Baird, 39 28:24:05
144. Chuck Walen, 51 25 17 33 233. Greg Curtis,49, OH 28.26:56
258. Steven Grossman, 54, NM 28:56:28 283. Jess soco 4t
145. Kamm Pronqly,51, OR 25:31:20 234. ScottSalisberry, 53, NV 28:27.52
259. Kim Moyano.49 28:56:42 284 John Hock€:: -:
146. Chris O'Connor, 47 25 32:21 235. Andrew Chananie, 45 28:28:Q9
260. Brian Wyatt, 43, OR 28:57:28 285 Randy Ben:' - -
147. David Smith,48 25:33:38 2Jb. lalle 6allev 4J 28:31:04
261. David Pierce, 52 29:01:18 286. Madelvn B -: :
148. Rob Cain, 60, OR 25:37:06 237. Scott Tate, 41 28:3 5:04
262. Gary Bennington, 54. QC 29:02:55 287. Dave Cockr:- ::
149. Nile sousa, 60 238. Karl Ahlswede, 53, PA 28:36:06
25:38:08 263. Jason Mcconnell, 30, WA 29:05:07 288 Paul Ng, 49
1 50. Pierre-Yves Couteau, 48 25:39:56 239. Charley )ones,42 28.37:04
264. Marcie Cathev 42 29:Q1:20 289. Jennifer K- ::
151. Shannon McFarland,38, AR 25:49:13 240. Bryce Rhodes, 37, NV 2A.38.12
265. Predrag Krkic,59, lL 29:10"46 290 Sylvla.Gree' -'
152. Donald Zoch,37,fX 241. Elaine Acosta, 39, NJ 28:39:12 29:12:38 291 iennlfer Y;-:
2549:58 266. Sean Russell, 37, PA
1 53. Colin Gardlner, 27 25:50:45 242. Danny Ponder, 55, OK 28.39:17
267. Chelsea Siler,31, BC 29:14:42 292. David Nic-: : :
54. Matthew Searfus, 41,
'1 TX 25:52:28 243. Mark Ztrbser,43 28:40:08
268. Natalie Badowski, 29 29:18:32 293. Lana Kov-' -
155. Brien Crothers, 55 25:54.38 244. Peqgy r\[re!l, 55 28:41:31
269. Kenneth Bossung, 53 29:19:03 294 Don Lunde '
156. Bob Crowley, 57 25 56:59 245. Clayton Barnett, 45 28.41:47
270. Geir Frykholm. 57 29:2O:24 295. Rob Ham, :: - '

1 57. Brian Gaddy, 43 25.58:21 246. Shavinder 5ingh, 36 28:43:50

271. Zsuzsanna Carlson,41, NJ 29:21:12 296. Thomas C'-'
32 1 58. Declan Faulkner, 42 25:58:24
'159. Thao Hoang, 49, Wl 25:59:48
1 60. Todd Law, 46 26 02:25
151. Jess McNeely.45, KS 26:03:39
C
C] 162. Brian Hill,40, TX 26:05:04
C 163. Rachael Woods, 40 26.11:20
164. Dennis Peyton, 31 26:1244
o 1 65. Christopher Scarpitti, 41, DE 26 13:43
E 166. Dan Kuhn, 32, VA 26 15:40
167. Deno Dean,46 26:16:26
168. Paul McDonald, 33 26:18:'1 1
169. Christy Baker,42 26:19:05
170. Jose Figueroa,44 26:21:13
17'1. Paul Nelson,38, OR 26:22:30
. Guslom lmprinting available,
fi2. fim Corliss,42 2631:17
173. Barry Millet 33 26:32 03 . Great.for training gloups
fi4. fom Wilson,47, lL 26t34:21
and on--cqrse aid
175. Mike Savage, 55 26:34:54
'176. Scott Dubrul, 45 26:36:06 . Easy Garry hailUq design
177. Andrew Barrett,47, FL 26:38:44
. faet lra*een holds 14
178. Michael Chamoun, 31 26 41:08
179. Stephanie Hoff, 34, Wl 26:42 Q3 fluid ounces
180. Andrew Ferguson,49 26:42:41 .-As little as $1,60 each in
181 . James Partridge, 36, SC 26 48:23
quantity for custom Printed
182. Ken Michal,43 26:49:34
183. Lina Mccain,48 26:57:13
184. Starchy Grant,34 26157:26
185. Deron Ruse, 37, AZ 27:Q1:05
186. Marc Thomson,4l, Az 27:10:41
WESTERN STATES 1OO

WESTERN STATES NECAP

by Tropical John Medrnger

Welcome to the Three Dot Lounge, where we dis- 26 times - 23 of those have been posted in the past moved up all day, and finished 14th. And that
tribute deep thoughts, bon tnots and cheap shots five years...Krar's California Street split of 2:03 was performance despite being a 'lost child' un-
on the 2014 Western States 10O...The first subject easily the fastest ever, some 11 minutes faster than able to locate his crew at Foresthill. I expect
that comes up every year is the weather. Heat is Olson's 2:14 last year. In addition, Max King, who we haven't heard the last of this young man...
often a game changer, and Western States is fa- led the race for 65 miles while sporting a cowboy Must be something in the water: Mill Val-
mous for heat. This year was almost exactly aver- hat, ran down to the river in 2:11, second fastest ley, California population 14,000 - had five
age: '13F at the 5 a.m. start at Squaw Valley (eleva- ever...a valiant effort but not fast enough to hold finishers in the top 27... Line of the year goes
tion 6200 feet), high of8g in Auburn on Saturday, offthe blazing Krar behind him... to 2013 women's champ Pam Smith, who de-
and a Saturday night low in the mid-sos on the Race within a race: Meghan Arbogast won scribed her fourth place finish as akin to "one
lower reaches of the American fuver...Best ever? the women's 50-59 age group for the fourth great big fake orgasm: I went through all the
Rob Krar's 74:53:22 lime was second only to Timo straight year. And for the third time of those right motions, I was hot, sweaty and breathing
thy Olson's \4:46:.44 in 2072, but the temperature four she also beat all the 50-59 men...The top hard, but in the end I didn't get what I was
for Olson's race topped out at a relatively chilly two 60+ men were on the Placer High School looking for and I left completely unsatisfied."...
71 de$rees causing many observers to call Krar's track at the same time, with Rob Cain of Ash- Erik Skaden of Folsom, California, and Andv
win the best run ever. Others defend Olson, but land, Oregon, edging Nile Souza of Modesto, Jones-Wilkins of Charlottesville, Virginia, both
more for his 15l'77,'27 on a l02degree day last year... California, by a minute...The last sub-24-hour finished the race for the 10th time, with even'
Women's winner Stephanie Howe's 18:01:42 was finisher was lvan Zinn of New York City, who race sub-24. Fittingly, they finished consecutive-
the fourth fastest in the 4l-year history ofthe race, sprinted up the last hill from Robie Point and ly, in 30th and 31st place...Even more fittinglr'.
behind only Ellie Greenwood's two wins (both then all the way to the track, where made it the very last finisher was Tom Green of Co
in mild weather) and Ann Trason's I7:.37i57 on a to the finish with +Z seconds to spare...The lumbia, Maryland, who first finished Western
gldegree day in l:994... youngest finisher, Jared Hazen of Titusville, States in 1986 and became the first ever Grani
The New Breed: the depth of the men's field Pennsylvania, just turned 19, but ran a race Slammer. This year was also Green's tenth fir-
was extraordinary. with eiqht runners finishing in with wisdom that belies his youth. Hazen ish...And on that happy note, we're outta here
less than 16 hours. Sub-te has now been recorded was in 34th place at Robinson Flat (mile 29.7), until next Vear... !B

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 MASSANUTTE,N MOUNTAIN TRAIL

BY ALAN GOWE,N. PRESIDENT VIRGINIA HAPPY TRAILS RUNNING CLUB

The Fort Valley of Virginia cleaves the spine of teersbuilt new bridges, graded the washedout As the men came through Woodstock ar-:
the rulged Massanutten Mountain, creating the camp entrance and figured out a plan to relocate Powell's Fort, three-time MMT winner Ka:
Fort Valley and offering a natural venue for a the race start, modifi; the finish and still keep the Meltzer and last year's winner, James Blandfo::
demanding 100-mile race. Here, the Massanut- course very close to the same it has been for years. pulled away from the lead pack. Brian Rusiec.
ten Mountain Trails 100 Mile Run (MMT) has The trails were a mix of everything from our was 25 minutes behind Blandford at the \':'
C been contested by runners of difFering abilities famous rocks, to deep mud and standing or tor Center but from there to the finish, he r::
6l
C for many years. MMT is sponsored by the Vir- rushing water. Runners worried about the toll the course faster than anyone. Meltzer finish.,.
ginia Happy Trails Running Club and is one the course would take on their feet. strong for an impressive win by 26 minu'r
o
of the few 100-milers put on by a trail running Despite the conditions, the runners simply Rusiecki caught and passed Blandford for
'.:
club. This year was the 20th rendition of MMT. took it all in stride. Runners came prepared ond. Blandford finished third.
The big story on this historic weekend turned to deal with wet, muddy and sandy feet. What Meanwhile, Eva Pastalkova was leading -:.
out to be a surprise. could have been a disaster turned out to be no women around the course at close to her l -
After one of the wettest sprin$s in memory. big deal. Runners took everything thrown at event record pace. All the while, MMT ner'.: .
the skies opened up on the Thursday before the them with aplomb. With the runners' coopera- Angela Shartel was shadowing her.
race and dumped almost three inches of rain tion and understanding, the rain leading up to Shartel surged after pulling away lr
on Fort Valley, forcing streams from their banks the race and its impact on the venue was not Pastalkova and the rest of the field over the ,:-.'
and picnic tables into tree branches. Caroline the big story. The big story was the race that un- part of the course, setting an event record b-. :-
Furnace Lutheran Camp, the race headquarters, folded over 103.7 miles of gnarly, muddy, steep minutes. Pastalkova held on for second. K. -
took a hard hit from Mother Nature, leaving and rocky Massanutten Mountain trails. leen Cusick charged past Amy Rusiecki for i: : -
Race Director Kevin Sayers and his crew scram- Race day brought clear skies, cool tempera- The three top women all broke 24 hours. .:-.
bling. The picturesque lawn where the huge tent tures and perfect running weather. A large lead Rusiecki was fourth in 24:29 - a time that ii i - ,
that serves as home to all the race activities was pack contested the men's race from the be$in- have won all but five of the prior 19 MMTs.
underwater. The parking area was a mud bo$, ning. At Edinburg Gap, 12 miles in, eight men It wasn't until the eleventh MMT that :,,
and the bridge that brings runners to the finish were within two minutes of each other. All the Johnston became the first woman to run u:-:l
had washed away. At least one aid station loca- eventual top finishers were there. Meanwhile, 24 hours. Now, after the 20th MMT, there :. ,
tion was under-water and parts of the course event record holder Eva Pastalkova led the been seven sub-2+hour female performa:-,,
were inaccessible due to road washouts. women and was just one minute behind the Three of them were this year. Shartel's cour:: ':
Kevin and his crew did a masterful job with lead men with Amy Rusiecki, Angela Shartel cord run certainly had everyone's attentiorr. :" ,
eve4,thing thrown at them. Within hours, volun- and Kathleen Cusick close behind. is from the left coast and so none of u. :.'
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The Ice Age Trail 50 occupies a pivotal position
on the Montrail Ultra Cup Championship Se-
ries schedule. It is the last race before the West- and deep. Nebraska's Kaci Lickteig won every
ern States 100 and the final chance for many of ultra she ran in 2013 and was coming off a 15:45
the nation's top ultrarunners to earn a place on
the starting line in Squaw Valley.
Combine that with a record number of run-
ners in the 50-mile and 50k events and a fore-
cast filled with sunshine after an especially harsh
Wisconsin winter - and everything was pointing
toward an exceptional day of running and rac-
ing 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 SO-mile race, but he was determined to
C take the win at Ice Age and qualify for West-
c)
C ern States. Matt Flaherty, following a superb
2:21 race at the Boston Marathon just a month
o
earlier, was also motivated, not for the ticket
to Western, but to break the long-standing lce
Age course record, set by Andy Jones 26 years
earlier. Zach Bitter would also be back after win-
ning Ice Age two years before, this time as the
US 100k champion and new North American
record-holder in the 100-mile and zOok. And fel-
low 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 2O74 lce 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 lce Agq Cassie Scallon shocked
everyone by running the 5Gmile course in 6:46,
shredding the women's course record by more
than i8 minutes. And since no other woman had
approached the previous course record of7:04 set
18 years before by Donna Perkins, Scallon's time
.1f
was expected to stand for quite awhile. King and Michael Owen right behind them. See
But this year's women's field was also fast ing the top runners coming through the start
area under 60 minutes heightened the anticipa-
tion that this was going to be a great race.
performance at the Rocky Raccoon 100 and a A few miles later, the lead four were runnins
third place finish at the uber-competitive Lake a course record pace - with a group ofeight oth-
Sonoma 50 in April. Larisa Dannis, who ran er contenders in pursuit. It was still early, bur
through the mud and away from the field at the there was no sign the pace was going to cool oF.'
Land Between the Lakes 50 in March, was also The eight-mile out-and-back south of High-
sure to be near the front, as would Tracy Hoeg, way 12 is re$arded by most runners as the mos:
a veteran ultrarunner who grew up running the difficult section of the course, distinguished b'.
trails of the Kettle Moraine. Joining them would narrow and rocky trail that traverses short, stee'J
be Stephanie Wiegel from California, who had hills embedded with flights of timber step.
won the last five races she entered, and Gina Through this section, King and Condon wer:
Lucrezi from Boulder, CO. Kate Pallardy from running in tandem, with Flaherty and Or,re:
New York was also on the short list of contend- about 40 seconds behind.
ers, training hard on the trails ofCentral Park in Entering the rolling hills between highwa'"'.
pursuit of a Western States spot. 12 and H, Flaherty surged, catching King. Ti,:
The 5O-mile course at Ice Age is best imagined pace was intense. With 20 miles to go, they r,re:.
as a 10.5-mile loop followed by two out-and- 10 minutes under CR pace. At Confusion Corr:.:
backs. Runners follow the undulating Nordic King pulled away. Preparing for his final pLr.:
loop for nine miles, pass through the start area at Emma Carlin, he gapped Flaherty by abc..'
and then head out for another 1.5 miles on the five minutes, with Condon and Owen arou: -
same loop before connecting with the National 10 minutes behind.
Ice Age Scenic Trail (lAI). At the intersection of The deceptively challenging terrain and :'
the IAT and a horse trail, dubbed Confusion ing temperatures on the last leg of the coL,:.
Corner, runners proceed south on the IAT to sapped King of some of his energy, but he r.n.. '
fuce Lake (zt.z miles), then return to the same tained his focus through miles 44-48. He i:..
juncture at 32 miles, where they run north to through the Bluff Road Aid Station at 1l:26 z':
the Emma Carlin turnaround. From Emma Car- well ahead ofCR pace.
lin, it's a lo-mile run to the finish - 8.5 miles of When that news reached the finish area. ::
hilly, twisting, single-track trail, followed by t.s tators and volunteers began lining the fi:.
miles of wide and fast ski trail. The terrain is chute. King crossed the finish line minutes ..-
ever-changing, with rocky ridges, short and of- raising his arms in celetrration and setti:-.
ten steep hills, flats, dips and depressions. new Ice Age course record by more than 12 ::-
At 6 a.m., cool air greeted the runners, but utes - 5:41:07. He had run the last 10 miles c -
temperatures were expected to rise to almost 80 course in 69 minutes.
degrees by late afternoon. Unbelievably, Matt Flaherty's second piace
Nine miles into the race, Matt Flaherty and was also under the old course record 5:49:L:.
Brian Condon were running 6:15 pace, with Max Brian Condon took the third and the fin: "
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 lee ,prGF TRA,,,- | LA GRANGE, wtscoNstN I MAY 10 3,3 l
50 m les E evation qa n: Approx 4,000 feet I Run exc us vely on tfa s, tang ng from f at and
soft qrassy doub e track to tw sting and technica s ngle-track and there are enough hi s
to krep evervone eftertained. Wel -marked w th plenty of ald stat ons, ce Age ls the idea
event for Jirst-timers

50 MILES 89. Robert Wilkins 9:54:27

1. Max King 5:41:07 90. Tanve Eggcil 9:55:1 9
2. Matt F aherty 5:49:13 91. Linda Britz 9:55:20
l. tsflan Lonoon 5:58:24 92. Brian Todd 9:55:46
4. Michael Owen 5:59:56 93. Susana Ochoa 9:56:02
5. Matthew Laye 6.14:43 94. Rachel Burke 9:58:23
6. Zach Bitter 6.19:52 95. Kail Ftener 9:58:55
7. lain Ridgway 6:36:1 8 Sal Cilella 9:58:55
8. Jason Wolfe 6:41t14 97. Kenneth Plumb 9:59:03
9. Kaci Lickteiq 6:41:39 98. Ann Heaslett 9:59:08
'10:00:1 7
10. Kevin Grabowski 6.49:51 99. Gene Bartzen
1 1. Chris Rubesch 6:54.14 100. TammLL!![lcr 10:02:46
'12. Kate PallardV 7.04.16 101 .
Michael Ryan 10:03:20
13. Chris Downie 1:1O:33 102. Tom Laporte 10:03:25
103. Steven Loehner '10:03:3 5
foro )mtrn 7:1 0:33
1 5. C Fred Joslyn 1:13:O7 104. Roy Pirrung 10:03:56
'105. David Kramer 0:04:50
16. Larisa Dannis 7.15:39 1

17. Michael O'Connor 7.22:41 106. Jay Gates 10:05:35

'10:08:32
18. Adam Schwartz Lowe 7.24:39 107. Andrew Klapperich
4l '19. Laron Thomas 7 .27 t45 108. Parker Rios 10:09:20
20. lan Torrence 7:36.49 109. Brad DLimville 10:O9:22
'10:1 0:5 5
21. Bruce Udell 7:36:54 110. Brian Elstner
'i 11. Helaine Hickson 10:1'l:45
22. Gina Lucrezi 7.37:30
% 23. Jesse Boisaubin 7:45:Q1 '1
12. Don Eby 1 0:1 5:55

6,'''-' 24. Mike Wasson

25. Stuart Kolh,
7.46.28
7:48.58
'1
13. David Merrlll
114. Mitche IGrasser
1Q:24.44
10:24:53
26. Joel Lammers 1:54:02 115. Cliff White 10;26:09
27. leff Curtin 7:54:05 '1
16. jenny Marietta 10:26:1 0
€t 28. Tracy Hoeg 8:01:00 Paul Marietta 10:26:'10
29. Robert Wehner 8:05:53 1 1 B. Victoria Tiomore 10:26:21
30. Rolando Cruz 8.12:13 119. RobOwens 10:27:16
31. Jessica Garcia 8:14:48 120. Daniel Slater 10:30:21
'121. Justin Cantoni 10:30:47
32. Maddy Hribar 8:17 t42
33. Bart Worwa 8:1 9:1 5 122. Andrew Starsky 1 0:30:56

34. Joseph Jameson 8:24:21 '123. Joe Winch 1 0:31 :1 4

w
,,:r,.
35. Matt Bartz 8:3 3:52 124. David Schmidt 1 0:31 :3 2
James Stenulson 1 0:31 :32
36. Alisha Damrow 8:34:33
37. Greg Borzick 8.41:12 126. Richard Plezia 10:32:29
'10:32:53
J6. benjamln lroK a.41.43 127. Ryan Petersen
39. Erin Lumbard 8:44.13 128. Michael Davenport 1 0:33:1 2
40. Miguel Ordorica 8:45:1 1 129. George Chen 10:34:05
41. Jerry Vondruska 8:49:30 130. Annmarie Rohner 10:35:1 5

42. Kristin Frey 8:49;33 Jessica Wuellner 10:35:1 5

43. Michael Geldean 8:50:24 132. Kelly Rahn 10:36:03

44. Jeffrey Fleitz 8:51:11 133. Nate Pualengco 10:37:35
45. Jon Burmeister B:53:53 134. Timothy Gorichanaz 10:37:56
46. Stephanie Weigel 8:55:53 135. Andrew Grosvenor 1 0:38:1 0
47. Dave Caldwell 8:56:29 1 36. Matthew Nakanishi 1 0:38:3 5
48. Adam Kuen 8.57:14 '137. Curtis Hall 10:39:07
138. Paul Krauter '10:39:32
49. David Mentjes 8:59:50
50. John Psuik 9:00:0'1 139. Shane Punzel 1Q:42.3 -q

'140. Mark Nowotny 10:42:36

51. Benjamin Schultz 9:03:5 5
52. \tamaK tvtostourl 9:04:01 141. Richelle Hall 10;44:08
53. Kevin Radel 9:06:02 142. Jo Anne Hass 10:44.1i
54. Gala Malherbe 9:07;35 143. Ted Wollnik Jr 10:44:1 ,

55. lVark Konicek 9:09:34 Gary Krienitz 1Q:44:1

56. Amie Soieth 9:1 0:04 145. Jason Beck 10:44:34
57. Michelle Gross 9:1 8:05 146. Mary Gorski 10:47:14
58. Stephen Disanto 9:18:27 147. Andrew Lundberg 10:47 2a
59. Vic Ciancetta 9: 1 8;28 148. Victor Vilar 10:48 --
'149. Dick Canterbury 10:49 --
60. Jamie Rauch 9:20:04
61. Thomas Beehler 9:20:05 150. Mark Norfleet 10:51,i
62. Alec Bath 9.22:06 1 51. Robert Hibbard 1 0:51 :: -
'152. Bill Thom '10:52 .
63. Shellev Cook 9:22:11 -
64. Thao Hoang 9:23:08 153. Michelle Gallaoher 10:52:-
-
Dave Dehart 9:23:08 154. Adrian Amador 10:53
66. Ron Bero 9.24:43 1 55. Paul Garcia 1 0:54 --
67. Susan Utley 9.25:57 1 56. Arun Sarkar 10:55 ' :
157. Kurt Brown 1 0:55 :
68. Erik Martinez 9:26.40
69. Farah Stewart 9:28:47 158. 5arah Fleming '10:55 ::
',
70. Kate Thomas 9:29:23 159. Randall Egge 10.51 :
Matthew ChamPa 9.29:23 '160. Dee Brandes
72. Jeffrey Lenard 9.31:46 161 . Stephen Mitchell 10:58:.
73. Anqrc bllrlgc 9:33.14 162. Andrea Poulton 10:59 ':
74. )ohnKnudson 9:33:50 Dean Klinger 10:59 ' :
75. Stephanie Kurtz 9:3 5:39 1 64. Perry Johnson 11:0C:-
76. John Strange 9:39:20 165. Staci Hahn
'1
1:01 ::
11:03
--
77. Michael Sheehy 9:39:57 166. Julie Librizzi
78. Ron Baker 9:39:59 167. Robert Whitten 11:05:::
79. John Rasmussen 9:41:34 168. Dean Schwickerath 11:06 ,-
--
80. Kan Pantanapichet 9:42:05 169. Jason Willits 11:06
81. Brad Drake 9.46:48 170. Paul Hasse '1
1 ;06:l:
82. David Wiskowski 9:48:03 171. Stephen Pritzen 11:01 : =.

83. Barbara Roman 9:49:27 172. Steven Gatto 11 :. .AJ

84. Vikash Malik 9:5O:17 173. Tim Wegner 11:08 r:
'174. John Jenk 1:08:-i
85. Jason Duelge 9.51:47 1

86. Mike Rohner 9:52:22 175. Bruce Juppe 1 1 :09:- .

87. Phil Clark 9.52:34 176. Ty Kleiner '1 '1:09 :.
88. Bryan Bertoglio 9:52t57 177. Susan Canevello 11:10 --
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, .
*,..7
Three weeks after the 2013 San Diego lO0 Mile
Endurance Run, a devastating wildfire rushed
up 4,000-foot steep canyons from At'iza Borrego
Desert and consumed the beautifi-rl and iconic Al
Bahr Shrine Camp, which had sen'ed as a home
for San Diego 100 over the last for"tr vears. The
devastating loss of the Camp rvas ovet-t'helm-
ingly sad. Not only did the Chariot Fire destroy
Al Bahr, it also consumed nearly eight ntiles of
the trail (mostly Pacific Crest Trail) that adtoined
the Camn and were part of the SD 100 cor-rrse.
,t huge outpouring of support for Al Bahr
throughout San Diego has resulted in efforts to
rebuild the Camp. The cleanup and restoratton
will take years. San Diego 100 has jorned this
effort. with hope that one day Al Bahr ivill rise
C from the ashes.
O
C The Chariot Fire created great challerlges for
the leadership and volunteers of SD 100 to re
o
create and relocate the event for 2015. With the
vision and support of Jennifer Henderson atrd
Butch Paddock, the race was able to find a nerv
home at Lake Cuyamaca Recreational Area ttear
Julian, CA This beautiful venue welcomed Lt-s as
family, and the outpouring of support flon.r the
local community was overwhelming. The tten'
venue, newly permitted course, revised n'ebsite
and myriad details required for the event were
set in place by race registration in earlyJanuary.
This year's San Diego 100 garnered an et1-
trant's field that included participants from
seven international countries, 15 different states
and included a record 229 starters. Anticipation
for race day included concerns that the weather
would be a repeat of zot:, when temperatures
reached a record high of 107 degrees. Last year's
46% finishing rate was clearly on the minds of
all. Many felt this year's course may be slightly
:,-'
,,-i :
...-'7
"'"p
easier than past years, but this was an unknown flom Graglia. Having never lound himself in
that would only play out on race day. this position before, Kozak hunkered down to
Race day arrived with average temperatures maintain the lead on the hard-charging Jamil
forecast for the weekend. The first climb from Coury. who is known for strong closing finishes.
the Lake to the top of Middle Peak immediately Kozak held the lead and edged Coury out by
awoke everyone and foreshadowed a tougher five minutes. Paul Sinclair came in strong for
course than appeared on paper. The lead field third place.
included local lavorites Fabrice Hardel, Igor Jenny Capel held the lead from start to finish,
Campos, Neil Feerick and Jeremiah Galyon, with Erika Lindland and Gretchen Brugman sec
along with Michele Graglia (ltaly), Jamil Coury ond and third place respectively. Capel ended
(AZ), Paul Sinclair (CA) and Ray Sanchez (CA). in fourth place overall and Brugman won the le
Veteran ultrarunner Jeff Kozak, who has had male masters award. Capel's winning time was
very strong races of 100k and below. came well- a startling 50 minutes faster than her winning
prepared to finally finish a 100 miler strong and time last year, in spite of the consensus that the
get the "i00 mile monkey off his back." Jeff ran course was tou$her this year.
easy at the outset and was comfortably sitting in There were a record 229 starters and 142 fin-
t5rh place ar rhe first aid sration. ishers lor the Bth Annual San Diego 100, which
The women's field was led by previous cham- reflected a 62% finishing rate. There were 25 sub-
pion, Jenny Capel (NV), Erika Lindland (CA) and 24-hour finishers. Overall. consensus from veter
Gretchen Brugmen (C,\). Jenny was the oddson ans and race officials concluded that the nelr'
favorite to defend her title, but Erika and Gretch- course was more difficult than previous years:
en were always within striking distance, ready to attributable to the last two tough climbs with
pounce ifJenny laltered al any given point. only 10 miles to the finish.
As the race progressed, the field started to This year's SD 10o was able to rise from the
separate itself, and by the halfivay point, Gra- ashes due to the incredible contributions of
glia and Hardel had taken the lead with Sinclair, over 200 volunteers. Assistant RD's, medicai
Sanchez and new 100 miler Travis Gaylord with- EMTs, aid station captains! course markers. lc'
i11 20 minutes. Kozak had slowly moved up to gisticr van drivers and communication nra"
seventh place and was still 40 minutes behind agers. All of whom are extremely experienced
the lead at that point. ultrarunners who bring a passion and love for
As the sun went down, temperatures cooled, the sport to this event. San Die$o 100 is a famiLr
ar.rd the big climb back up to the Pioneer Mail affair. and it pride' itself on giving its best for
2 aid station was about to separate the leaders. the benefit of all who toe the line. We applauci
This r,vas a defining point for those competing those who had the courage to take the challenge
lor the win. Graglia led the charge up the moun- at this year's event and look forward to seeins
tain, closely followed by Coury and a surging many of you next year for the 14th Annual Sarr
Kozak. With about 15 miles to go, Jeff Kozak sur- Diego 100. Details for the 2015 event will be posr
prised himself and his crew by taking the lead ed on the race website in the earlv fall of 2014. E
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 RACE REPORTS

505' FOR YO MOMMA

ANOTHER AM AZING DAY

.: R.oL Cnrroll, RD

accomplishments, lots and lots of mud year. Both of these were stacked neatly at a sign
--;..
,:-.i an'razing people helped make the fourth not far fiom the aid stations.
,.:-r.i,ral running of 50s For Yo Momma a hu$e Of course, the most fulfilling aspect of the
:,i:aess. There were 154 starters in all races:61 in event for me is being at the finish line to hand
.:-.: 5Gmile and 46 in the 50k; 62% finished the each finisher their medal, and to talk to all those
:.ririle and 6z% finished the 5ok. who can't go on. Sharing in each ofyour experi-
The 5Gmile winners were Peter Hogg ln 8:09:02 ences, whether it's tears of elation as the finish
.rd Nicole Burt in
12:06'.20. The 50k champs comes into sight, or tears of frustration because
','.ere Aaron Kramer in 518:33 and geidi Blecick a nagging injury or stomach problems have
.r 736:08. A$es ran$ed from 19-71 years young. brought an early end to your day. I love the hu$e
Race weekend began with more snafi;s than sweaty hugs of gratitude, the pictures with run-
,isr,ral. This year several markers and even whole ners and their loved ones and the cheers ofvicto-
.isns were stolen, while others were moved to ry as goals are accomplished. I am amazed by the
:.andom locations off the trails. We found sev- overwhelming support that families and fliends
eral flags and signs up in a tree' We fixed all bring to the event each year. I love this truly
':re rrrarkers Friday. and then on race morning amazing trail and ultrarunning community!
I discovered several of our road signs missing' Each year we have had at least one individu-
Then both time clocks decided they didn't want al who needs a bit more than the posted time
ro n,ork moments before the race start. limit of 14 hours. It is extremely important to
Fortunately, we were able to get all issues re- Angie and me that every runner who wants to
.oh'ed with a little teamwork and coffee. finish, gets the opportunity to do just that. This
The race began wirh a simple. "On your mark. year we had an exceptional youn$ woman who
:ei set, go!" and t5+ brave souls left the line to hung in there throu$h a very tough day to fin-
r-r"rn loops in the mud all day. This year we had ish in 18:31:47.
ar-i 8.2-mile course for 50k runners and an 8'7- Thank you so much to all of our runners, our Seth Chin-Parker embracing a muddy climb
mile course for 50 milers. volunteers, our sponsors and to AW. Marion State
The new loops were very well received, though Park. And, as always, the biggest thanks $oes to my
rhe nvo steepest climbs became quite a mud fest AMAZING wife and coRD! Our events wouldn't
iater in the day. We had attached ropes to assist be possible without her! Thank you, Angie! !B
nith these climbs at my wife (and Co-RD)'s ur$-
ing. The comment I heard most often throu$h-
out the day was, "Thank your wife for those
ropes!" We always plan for mud' The forecast
looked grim early in the week, but the rain held
Birmingham Stage Bace
off. dumping only two quick downpours on us
during the race. Anyone who ran last year said $ent 26,21 &28
the n.rud wasn't bad at all this year, and anyone
ivi.ro didn't said it was a mud pit out there. 3 lfays, 0 uninuel[ountains
All of my favorite moments this year revolved,
as they always do, around the amazing trail and
Bimingham, Ala[ama
;_
ultrarunning communities. All of you are the
reason we started this event, and why we con-
- tinue to host it.
: Peter Hogg, this year's 50-mile winner'
amazed us with his performance all day. Upon
finishing he told me, "l want to say thanks
for giving me my slowest 5O-mile finish ever."
High praise from such an outstanding athlete!
Our second-place finisher in the 50-mile had a
group of individuals crewing all day who I can
only describe as a finetuned NASCAR pit crew.
Then there were the sisters who ran hard and
smiled big all day long, no matter how they
rvere feeling. Additionally, I picked up only two
tinv piles of race-related trash on the course this

3 ilountain$ - 3 Bays - 53 [tliles

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 RACE REPORTS

BORN TO RUN ULTRA MARATHONS

A CELEBRATION CF U!-TRARUIUNIruG
bA Ltus Escobar, RD

This year marked the forth edition of the inqlv and offered a knowin$ nod. Even Miguel
AmiQos. The Born To Run Ultra Marathon Ex-
.u.nt und it continues to be a wild success' The I-aii probably one of the shyest Raramuris, got
traviganza cannot be described on the static into caughi in the fun and donned a luchador mask
Ultra Marathon has matured
pages'of a magazine. There is no adequate pod- Born To Run take a victory lap around the camp
casi, YoliTube video or Facebook post' Until you
its own living, breathin$, organic' weird, friend- and cape to
I honestly can't ima$ine where we are after his 1o0K wln.
have made the trek to the ranch in Los Olivos ly animal. to find Our fiiends went home with prize money in
and spent the night under the stars, danced in going from here, but I am very excited
greatest gift that we have to share with their pocket and hours of stories
to tell but also,
the California dirt and sang the songs and run 6ut. in" of the respect and
gift of opportunity. Give the we hope. with a renewed sense
through the oak $roves and across the dusky each other is the you them lriendihip we have for the Raramuri and an un-
you a chance and
ridges, yor-r will not.fully appreciate the exPeri- people around
$ive
that we, The Runnin$ People, are one'
ence. Bort-i To Run is trail running at its finest ihe opportunity
to succeed. Scatter $ood seeds derstanding
and sbbt-t good things will grow. Re$istration for
and much. much more. ADDS:
2015 will be open soon and I hope TOM NORWOOD
We createci this event as an experiment' What Born To Run join It's become a tradition-that the "Luna Dudes,"
an opportunity to us'
would happen if we invited running ffiends fiom that you have includin! Barefoot Ted and crew' make the
across the country and beyond? What would hap pilgrimage down to central California for the
ADD5:
oen if more than seven hundred happy people FRANCOIS BOURDEATJ 'Soin
fo Rut't Ultra every year to join in on the
happened last weekend' when three
ihowed up and spent three days and two nights This is what fun. Ted always says that we are "surfers mak-
runners from the Copper Canyons
behind the closed gate of a private cattle ranch, Raramuri the same way that a
joined the Born To Run Tribe to spend four days ing surfboards." That is' in
with no amenities? As corny as it may sound, the all shaper on the California coast takes all
answer is: love. At first $lance, the Born To Run in the
company of runners from over the bo"ard
and beyond. It was uncertain how the that he knows ofthe ocean waves and crafts the
Ultra Marathon is a lGmile,50h 10Ok and t0Gmile country
for their shyness' would react nerfect tool, we do the same with
our adven-
trail run. Btrl after a lew minutes on the ranch you Raramuri, known iures to handcraft the perfect sandals in Seattle'
of live bands, runnin$ games' cos-
ouicklv realize that something deeper and very to the bustle
at Born To Run at any glven
speciai is happening here. The words woodstock'
tumes and curious gazes. Some of us expected One glance around
their camp away from mom"ent confirms that we have created the ideal
irateful Dead show and Burning Man immedi rhat they would set out tool for the Born To Run experience' Whether
and barely leave it until race start, but
atelv come to mind. Personally, i would describe it everyone racing, dancin$, shootin$ bows' gettlng tattoos,
that is not what haPPened.
as sumrner camp for running hippies' guitar or waiting under the stars for a
The Born To Run Ultra Marathon is three Thanks to the respectful attitude of hundreds rrlaving
from iii."O ,o finish her first l0Ok race. a ridiculous
days of camping. running games' bola races' of runners
who refrained bombardin$
questions, camera flashes and over- number of people were wearing Lunas' I want to
beer miles, live music, dancin$, archery arts, tat- them with the thank Luis Lscobar for putting on an event that
demonstrations of affection, Rara-
toos, guitars, cowboy hats, rattlesnakes, shot$uns, whelming
pinatas. food, drink, socializing, Tarahumara In- muri seemed at ease, walking
around or quietly brings together so many Mas Locos and Lunattcs
under a tree, soakin$ in the expertence'. for tlhe best party of the year. The memory of
dians and running - lots and lots of runnin$' sitting him running up to the stage during the last son$
ln addiriun ro all olthat. there is more' because At the peak of the craziness, I took a quick
who was watching beer mile of the night, stage divin$ off and crowd surfing
Born To Rur.r has become the icon of running dlance at
Horacio,
"Un poco como una in his Lunas may be the best expression of what
harmonv and a celebration of $ood thin$s be- iu.tn..s with
a curious eye'
no?" I asked' referring to the Rara- we are trying to create that I'll ever see' 6
tween ail rLrnning cultures. As our Tarahumara tesduinada. quantities
parties with abundant
visitorr r:rught us. "When you run on the earth' -nti dti.tkit-tg
with the earth, you can run forever"' of tesguino, or corn beer. He smiled approv-
and
48

BORzu RUN ULTRA MARA"THoNS 1 ros oLtvos, conssts

T0 cALtFoRNIA I MAY 17 la 2,2
lout* offast 20 mile loops of sinqLe and doubetrack on 100% dLrttfa
ia)C 1OOm es I 100k I 30 mites I elevaton qain, z,:oo t."t per loop-l rr, s
dflowers'andredtailedhawksalonqtheway
r9l Runnetswi errioyaml orpilngt.l,c;'tuitiltutt genterollingh s'wl
q 100M,LE5
Feerick,3g
Neil -nn22 ; i:1I9:n:'^?
17:00:33 4 ScottYoung' 46 13:9i::;
to:z>:zJ 33
rv
3l
i""iiff8L?li'
redrrrrtr rrudrr' +J
Kevin Jacobsen' 35' AZ
i;:l:;33
16:17 26
16. Elissa Stifter, 36
17. Raymond luarez lll,
18. Claire Mellein,3l
37
4:27:34
4.28.31
4:36:00
Jadd Martinez, 32 ra'og'zg 5 Bryan Toro' 28 10:29:13 4:36:37
11:02:29 32 Jack Rosenfeld' 34 17 20:15 19. Jason Emberger,29
Jenn shel1au, 30, CO lg,OA ZZ 6 Tommie Silva' 50 32' CO 18:08:31 20. Rob Mccool, 35 4:38:52
Michael Miller, 52, AZ
ts Og,i) 7. (rrrh 11:22:00 33 IaI)i Tomaellq
Daniel Waddle, 34
i 3i?ili,YXill,?"]i,, )Z:;i;t ;
5. Eci Ettinghausen, 5i
a i'";;-N;;;;;
N/^^ra 11 !i 1 1:23:38
11:23:38 :+ John Magnussen, 61
34. LohnMasnussen,61
35 BcinaJ€nlin' 52' Hl
18:39:58
18:3e:58 21. Nickademus Hollon,
22. Jade Belzberg. 21
24 4:39:58
4:39:59
OR
6. Jerry Nowak, 52, OR
i;,io:Ia
18 l0
)Oi1O n
ro Scott
9. Melanie Peteri :0, tr,'tt
Dubrul' 45
s'ffito'u'ur, q5- ' 11:29:52
| l:J6:u4 ro rvrrnts
y'I:-:-":::J^9,u'll'",
19:20:34
23. Bill Clements,35 4.40:02
7. Sean Nakamura,3s
sean Nakamura,35 22:10 ll':9:?1
1:56:38 :9
3T Patricia carroll' 64' Hl 111i'12 24. Kevin CodY, 30 4:40:56
43
8. Balrnoie Flores, zi,ti:za 1 Kai Keliikuli' 4i
1
'1 22:12:16
25. Marcelino Ruiz,29 4:40:59
9. Ti{{anl, GucIIn, 3/ 23'.06:28 12' Mike Cloward' 50 12:00:36
26. Sergio Nario,47 4:41:24
31 z1:lt:ZA 13 Andy Kumeda' 46 12:12:Q3 50-KM 4.41.42
10. &]]nle Wclke-r,
1,1. AndrelvMitchelt,46 zl,tizg r+ nmvleet:l,p,q 12:57:35 1. Nickcoury,26,AZ 317:15 27. Sara Roche, 26
4:41:42
AZ li'o+'re t5. nl;sandra vJiduzco, +7 13:11:54 2. Daniel Scarberry, 30 3:17:45 Manny Marks, 34
3. Joshua Trevino, 30, AZ
12. AmyE!5or. 35, 3:32:19 29. Horacio Estrada Merino, 27 4.41:58
paut philtips. 4/ )i oai,qt t o. r*y nrs, 29;ilM - 13:35:20 4:43:36
13.
Mccee,40 26:06:16 t; rf'e'esa apoiaia' SZ
- 13:39:17- 4' Ben Holmes' 32 3:32:42 30. Ryan Hogan, 35
13:44:30 5 James Bonnett' 27' AZ
14. Jason 35337 31. James Moore,38, OH 4.44:0C
15. Jonzaid,s1 ze,ss,sg ta emir oeOii':T..-'pn Rene Dorantes' 38 32. Sean Garbutt, 22 4:45:oi
1?'1? 6
3:54:02
16. Steve Brookshire, 54 )l oqtzl lg Michael satsU-ury' ss 11
13:50:57 7. Brad culbertson,34, AZ 3:54:31 33. Cat Bradlev 20 4.47:14
.17.
John priester, 34 zi,io,o: 20. John vuna"rpoi'so 14:12:35 S loseph Devreese' 47 34. Steohanie Fronk.26 4:48:2L
28 10:22 zt Jenn prewittiij'
3:54:41
'18. Kim Elliott, 47
14:12:35 -g Lauren Besenfelder' 27' AZ 3:55:32 35. Tim Hendricks, 28 4:48:51
19. Kevin stuart, 54 13 oean vankovilh' 31
14:26:41 l0 lsidro Quintero Mora' 30
28:16 4:03:33 36. Kristin Rigby. 30 4:50:4i
4'l ig:sa:25 23 Jess Soco' 48' WA"
14:51:04 11. Georgewilliams, 54
20. Hector Aleman, 4:12 18 37. Adrian Eisenhower, 32 4:51 :1C
(ennedy,39 )g,tgi,sl 24. Samet coldtlig,2s 38. Jason Zehendner, 37 4:53:0-
zs. christyeentivogiil.a: I5:02:59 12 AndySulak'37
2.1. Scott 416:40
15:04:54 13 stacevStern 43 4'17:31 39. Terry Britten, 30 4:53:4',
'100KM 26 EricBrummei6lv 4:55.14
1. Miguel Lara viniegras, 23 9:00:54 zz lenry nburtJ' 3i 5:10:08 14 Brandon Chalk' 32
1
4:23:17 40. Dawn Poole. 36

2. Jamie Dreher, 39 s'+t,t: 23 paulj Kee' sd $"16:29 15 Kevin Wolf' 31 426:01 41 Thomas Wood, 47
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 RACE REPORTS

THE CANYONS 5OK

K\&ffiWW K&*effi ffiru Xe*ru&€ryW&&U

b'4 Chcu Shega, co-RD

with their place. The top l0 men all came in under

third
The small town Foresthill. CA, is used to see how their fitness might match
of Canyons sectlonsix hours, a remarkable feat on this very ru$-
to seeing ultrarunners flock to their cotn- expectations in the very
Western
ru$$ed
States Trail' ded course. Ultrarunning veteran Luanne Park
munity every June for the Western States ofthe historic
Race day had near-perfect temperatures, with 6f n"aOir'rg, CA, headed the women's field in
100. it'ti, y!ur, however. sorre new kids 61019. She was followed by Jennifer Hemmen
on the bloik came to visit a lnonth early' sunshine and highs reaching the low 80s' Rac-
the well-stocked aid stations, which (Fair Oaks, CA) and Dolores Bergmann (Chester'
The Canyons 50K was the brair.rchild of new ers enjoyed CA) in second and third Place.
who re$ard were iovered by experienced local runners who
RDs Chaz Sheya and Tim Madden. One hundred men and women successfully
to assist' The volunteers, as usttal,
this section of trail a-s the eprtome of good, old- were eager completed the course within the 12-hour cutofl
were th; true heroes of the day. Many of them
fashioned, down and dirty trail runnin$: steep,
lerhaps the most emotional celebration of the
vast experience in the Canyons and could
relentless climbs (totaling more than 9,000 feet)' had day was for the final finisher, Heather Mona
views and empathize and provide much-r-reeded support
fast, rewarding descents, r-rnbelievable
Many comments shared by partici- han, of Rocklin, CA Heather was greeted by 30
at times, unfor$ivin$ heat. The racecourse starts to the ,ucers. or so spectators, who Were very moved by her
the May 3rd event mentioned hor'v
and finishes in Foresthill while coverin$ the ter pants after the race was for incredible spirit and can-do attitude, despite a
and thought-out
ritory of Volcano Canyon. El Dorado Canyon' well organized very tollgh day' The Canyons 50K will certainly
year event. All agreed the course was ex-
and Devils Thun'rb to the Swinging Bridge turn- a first monitored chillenge you beyor-rd what you thou$ht you
well marked and adequately
around. As a new race on a historic trail, per- tremely the day' were cipable ol but the satislaction of com-
tracking throughout
mits rvere limited to 125 runners this inaugural by professional the course pleting it will carry you through many days to
great interesr lach Violett of Bend, oR' crushed
vear. Their capacity \vas mel with us next Yearl S
Starostka (Reno. NV) and come. Join
and positire feeclback from the like' of both in 5:04:07. Andy
Pe-

(Truckee. CA) followed in second and

,'r"*.'o-"r, and seasoned veterans, all looking ter Fain

Tt"if egt'*Y0t$5 5EK I FoREsrHlLL, CALIFoRNIA I MAY 3 | A s'4

sf!nmostyofsirgle'tratk,ffomFofesth toSrvngngBridgeandback'aonqthehrstorc
50klElevatongain/oss:overs,,i0ot".vou"rg,ooof."t LThecou6e c mbs, fast reward ng descents and beaut ful v ews oi the Slerras
afd the Gold countfy
western states Trarl throuqn tie .onrc aanyons lt feat!res 5teep relent ess

1:23:A5 92 Kqvllk' 44' 5C '04 97

9:37 Linda Porter' 48 10:47:00
46 Gregory Leblanc' 23' CO Lana
50 KM
1 zachvorert,3i,oR ::gi:91 i: ::11i"i':::f;l:i,''" :i,1:;:+ n.
ii #":.'l-"*:"
ilff-'o#:-
i3.39'?? 33 ffiffi*"
necri.ervqahar,:o l\:ii:,ii
:' l*l:*:,1a,46,NV stilsg ?1tr;1,1 i3 Hfr'ffi#,n,,,
so oelrdr"Erceds;aa
i'l:4;,i:
734:59 96 DanSavage'53
toizz+
1a23:25
roo 1']:3e:14

4. EvanReimondo,28,wY
Chiles, 33
5. Darryl 5:29:44 51 Kent Yinger' 51 7 38:39

5'Pau|oMedina,30;.4;;iz'oi"*eaitteit,::,-.1:.21
53 Pc]sls 40 7 42:34
7. Paul sweeney, 48 5:44:07 tleicn
8. Shawn Smith, 25, NE 5:45:28 54 Alexander Nichols' 31 1 44 14

9. 30
Eric Johnson, 5 47:44 55 Beth Lanq' 46 7 45 06

10. 42
Geoff Quine, 5:57:26 56 Shavinder Sinqh' 36 1t!1"t91
11. 53
Lulnlre ParK 6:10:19 57 Paul Roosen' 52 1 5458
12. lennifer Hemmen,42 6:21:27 53 Lance Gilbert' 58 7 55:01

13. Greg Nacto,54 6:23:28 59 John Nquyen' 37 1 5502

14. Andrew Oconnor, 30 6 23:46 60 Jay Worrall' 46 7:59:38

5. Eric Spencer, 35 6:25:01 6'l Paul Berquam' 41 8:00:46

6:28:36 62 Karen Hanke' 52
1
8:00:47
16. Dalqlc5-Bqg,m!1l 42
17. Karl Hoagland, 49 6:30:09 63 larclto&ard' 42 a 02 46
50 18. Kevin Breen, 1 632:30 64 Charlie Rose' 45' NV 8:05:13

19. AbbvlPctg5cn 44 6 34:11 65 Madhu Avasarala' 55 8:07 32

20. Dion Doshler, 45 6 34:19 66 Bill Cotton' 51 8:08:43

C 21. Erika Lindland. 32 6:34:22 6T James Barstad' 49 8:12:44
6.i
C 22. Lamont Hurren, 35 6 37:07 68 Any Lapleilc' 32' NV 8 1 5;1]
23. Andy Pele,47 6:43:30 69 Jesre Ellis' 28 8:16:32

o 24. Tom Wroblewski, 55 6:46:03 70 Tom Barrett' 51 811:28

25. N/ichelle Racicot. 53 6 47:15 71 Dan el Rockwell' 37' NV 8 19:21

26. Ambcr \ 4l5an, 26, WY 6:52:24 T2 Walter Wallace' 49 8:20:50

6:53;09 73 Jon Easterbrook' 61 8 22:28
27. Mark Dorman, 42
28 Lucus Lyons,33 lt :::fl:1:]:,"Tn
uo
;:il*,r
2:?1'21
y"l#;1, September 2O'2O14
Z:,1l33

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inl;iil"t;t., i,Z1;1] :? :e,';";::.;1;""" "
;l36'lsmae|Macia5,4/l:oi:+lez.Mk"pott,so8:55:2or_..'--- 7:;iii,\1" point-to-point course throush spectacular Marin Headlands.

37.PaU|Mi||er,437:06:0283'KeVinPatja,388:57:50
38. Joseph Boyle, 48, NH 7:08:38 84 Evan Schmidtke' 34' OR 9 11 31
39. Betsy NVc, 49 7 11:15 35 Bryce Rhodes' 37' NV 9 12 43
40. Sean McPherson, 33 7:11:57 36 Saiah McGlro 36 2.\1t.1!
41. KarvlLlqll|oln,51 7:15:53 87 John Holtschneider' 38' OR 922:45
42. Mariano Pontillas,40 7:16:53 88. Janae Palia, 35 9:25:51

43. Juan Parra,At 7:19;05 Bg Steve Ruhnau' 56 9:34:03

44. Dawn Hitchcock.46 1:20:53 g0 EitFitzgerald' 45' OR 9:34:33

45. Bettie Smith. 62 7 22:31 91 6ina Chupka 36' CO 9 34 34

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 RACE REPORTS

FLINT HILLS TRAIL

ThNK 5AT!5F4ff$"I&IW &Y lfv'Tru€ss!ruG 5U€CK55

bq Eric Steele, RD

states were officially re$istered, and a total of Second-place woman was Emm Foster, 55, of Re-
Each Epic Ultras event leaves me absolutely
exactly 100 runners showed up to toe the line public, MO, in followed closely by Toni
lried for several days afterward as I struggle
8:01:31,
on Saturday, with es starting the 4O-mile event. Bohannon. 46. of Universal, iN, in 8:01:55' Hon-
with the massive amount of infinitesimal, yet goes to the Plate brothers from
When our event came to an end Saturday eve- orable mention
very important, details involved in headin$ up
Tulsa, OK, with l2-year old Cameron Plate fin-
and putting on one of the highest-quality ultra ninQ. 63 runners had finished-a 9z% finishing
ultrarun- rate, which is a significant number considering ishing 12th overall in 7:29:27 and his l+year-old
events in the Midwest and the greater
"slightly we encounlered' brother, Brandon Plate, finishing a couple hours
ning community at large. Indeed, I have now rhe steamy' weather
with high of and humidity avera$in$ 69%. later ln v:J):rb.
become highly aware that having a somewhat a 84"F
OCD type of personality is a hu$e asset when it Needless to say, we were incredibly stoked
at All runners were expertly cared for at each of
such a remarkable turnout (and finisher's rate) the staffed aid stations and finish line through-
comes to directin$ ultras.
the day by the Epic Ultras Brigade/Staff We
What keeps me dedicated is that I consis- for an inaugural event that we only announced out
a little over four months ago! couldn't have done it without them, nor would
tently reap a higher benefit for my efforts when
In the 4O-mile race, Danny Ponder, of Nor- we have wanted to.
I get to witness the undying resolve and raw 55,
been sincerely honored by all of the
determination poured out from the hearts and man, OK. ran a steady and patient race to take I have
place overall and become the male cham- nositive feedback I have received since the Flint
souls of runners into the accomplishment of first
pion, while smoking the course with a time of Hills Trail event. Witnessing numerous run-
their running goals-and the pure satisfaction, distances they never
on and complete
along with the personal transformation' that 5:58'.27. He was followed by sandal-shod Mat- ners take
thew of Summit. MO. in 6:23:27 thought they would be capable of is among the
many achieve upon crossing our finish line. Perkins, 39, Lee's
in most rewarding of all experiences a race direc-
The Inaugural Flint Hills Trail +o Mile & and Bruce Layne, 49, of Moore, OK' 6:25:29.
tor can ever imagine, and i am eternally $rateful
Marathon, held May 37, 2074 in Ottawa, KA' Kodi Panzer. 33, of Marion, KS, dominated the
to continue to help co-create the runnin$ experi-
once again offered that feeling of satisfaction. women's field to become the female champion
and finished llth overall with a time of z:04:15. ences of a lifetime for everyone involved. @
One hundred and ten runners from 13 different

ry

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 RACE REPORTS

KEYS ULTRAS

WOMEN RULE THE SUNSHINE STATE

b4 Bob Becker, RD

It was the best of times for the 7th annual comment after realizing he had finished second
KEYSI0O: Record smashing. PR-sertirrg. inspi.ra- overall: "The incomparable Alyson Venti steam-
tion in the air and smiles everywhere. Race day rollered the field to win in 74'.42. The "Goddess
weather. May 17. wac called b5 the l-on Lauder- of the Keys" now owns both the 100- and 5O-mile
dale Sun-Sentinel a South Florida "cold wave": female records down there and rightly so' She
high of 84, low of 5't; average humidity at 50%; comes from another planet I think..."
winds lrom the Northeast at 18-2+ mph' It was Second-place male was Bryce Carlton. whose
our best weather iu seven trles-and well de- time of 16:41 was a four-hour PR Third-place
ser.red after last year's heai. A poinr to-point race male, George MYers, finished in 17:09.
on pavement, with 75% off-road on bike paths, This marks the second year in a row that the
pedistrian bridges and senrice roads, KEYSiOO overall l0Gmile winner was a female. The 2ol3
i<eept gettine better and ntore competitive' winner was Texan Brenda Carawan. It was all
The women's lOGmiler fiom Key largo to Key about the women in the 50-mile race fiom Mara-
West was the race to watch. Three great athletes thon to Key West. too' Racing in the Keys from
were going for "gold" and this competltion far ex- her native Hungary, Anita Vajda won in 7:44' Sec-
ceeded already high expectations. Two of the three ond-place Caryn Lubetsky ran across the islands
are members of the U.S. National 2+Hour team: to th; finish
line on Hi$$s Beach in a time of 8:19'
Traci Falbo and Katalin Nagy. Both women ran Jeff Dell finished third overall and first male in
great races, each smashing the old women's record 8:50. Connecticut tvvins Mary Reeve and Mar$a-
of te,oz. Falbos time was 15:25 for second and Na- ret Alexson finished third female and top female
Qr/s was 15:53 for third. However, the "old" record master in 8:54 and 8:54, respectively. Badwater
Miami, F! Alyson Venti, had no inten- veteran Terry Sentinella finished as second male
holder fiom
in 8:54, and Geor$e Meerdo finished third in 8:59'
tion of being beaten that day. With her astonishing
the U.S. wom- The Sth annual KEYS10O will be raced on May
win in 14:42, Venti ran second fastest
1G77,2)75.Once a$ain runners will have the option With two miles left in the race, runners use the
en's road loGmile ever, only behind le$endary Ann
to run with or without a suppolt crew. and lake Atlantic Ocean multi-use path in Key West
Trason's 13:47, set in 1991. Those ofus living in South
advantage of the z1 full aid stations and unstaffed
Florida who know Venti recognize her prodigious
talent and extraordinary work ethic-A1y runs i8G water/ice stops along
this unique and beautiful changes coming from several bridge crossings'
route across the islands of the Florida Keys' I had heard many $ood things about the race
200 miles every week. But not even we could have runners over the years. The first runnin$
from
anticipated such a historic finish. Badwater 135 Race Keys 100 in 2008 had only 19 starters and
DAN O'KEEFE ADDS ofthe
Direcior, Chris Kostman' who wat 'landing near finishers. This year, 138 would start and
a challenging and beautiful seven
the finish line on Hi$$s Beach as Venti crossed it, The Keys 100 was 107 would finish. Because more people were par-
For those of you unfamiliar with the event,
could only shake his head with admiration for her race.
fabulous performance This summers iconic Bad- it is a t00-mile
point-to-point run from Key ricipating. safety requirements were also increa:-
to Key West. The course follows almost ing. fwenty-five percent of the 100-mile stretch
water race will be that much more exciting with Largo of US t, facing
Alpon competing there for the first time the entire length of the Florida Keys' The in- would be run on the shoulder
dividual 100-mile race is the most challen$ing' oncominq rraffic. The orher 75% was run on bike
Grant Maughan, loO-mile male winner. ran Becker, the
the second lastest KEYSIO0 for the men tn race but participants
can also cover the distance as trails and pedestrian walkways. Bob
a relay team or choose the 50-mile option' It is race director, repeatedly stressed the importance
54 history. His great time of 14:51 would have earned
the only elevation of following \afety Precautions.
him an overall first place in most races' Grant's an iniredibly flat course' with
C
a
C
KEYS ULTRAS I rrv rnRco, FLoRIDA I MAY 17 lA 1,1

q
pedestrianbridges,servce,ou.rr,*ltt-it"tulan..onshouderiacngtraffc FinlshIneonthesandatHlqgsBeachinKeyWest
MA 52 Geoffrey Foote' 46' AZ 24 49:34 T8 Chris Clemens' 47' TN 28:04:1'
100MfLES 26 Drew Quigley' 25' ?1'll']9 24:50:58 79 Sally Vannuland' 39 28:21:1'
1. Alvspn !,efil 31 i4:42:4s 27. Franksir".,jl,ia, ix 21:13.29 53. Joel Roiston, 55
L"ri, iz, nU' 21:38:22 54 Rick Minn' 54 24 59:13 SO Jim Schroeder' 66 28:39:0:
2. crant Maughan, 49, AU 14:53:04 28. Zoltan 25:07:45 Sl christopherKnodel,4l,TX 28:46:l:
15:35.02 zo. i<etteywells,+b,st 21,44:Q3 55. Alexwiener,32
3. Traci Falbo,42,tN 22:18.37 56. Kathleen wheeler,53 25:08:42 32 Nellie untalan' 37 28:49:a'
4. Katarin NaqJ,35 ri,i:,r: :0. ruis Hrtjra ,zig,li 25:08:55 83 Parvaneh Moavedi' 50' TX 28:56:i:
C"o,q;; 3;, KY 22:2Q:21 5T baniet lones, 44
5. Bryce Cartson, 33, rN 16:41:42 31. Ricky
25:1Q:42 84' Christine Richardville', 30 28:59:C:
6. ceorge Myers,42, K5 17:09:00 32. Mike smrtn,!6, r'r'i 22:22.13 58, Ash Mokhtari,47, cA
22:25:30 59. David Yancey, 50 25 47:Q2 Mollie Melton' 31 28:59:c:
7. Daniel orLek, 44, cz 1j:31:36 ::. venynert reii,'+r 2903r
8. DaveKrupski.3T ii..38:06 34. KeithHunr*,'ze,sc 22:27:46 60. Danawentzel,44,PA 26:0354 86 TylerSharp'26'LA 29:22'-
26:10:00 8T Jackvoth'51
9. Andywoods,41 17:45:2i 35. BrackHurr"rl,':0,'Cn 22:34.18 6'1. stevecolella,55
22:39:23 62 iuzanneYashewski.40,TX 26:15:03 83 DanaMathew'37'NC 2921 C'-
10. chrisBenjamin,33,MO 18:30:48 :0. <atnerlnepilcr,.u. lz,r':v sz 2630:44 Sg chavetBreslin'32'co 29:39--
11. DanMcHugh,43 re,+i:oe :2. cl-ristophers-eGns,+4 22:41.3g o:. o"brae"rtolini Broot"' 29 2630:44 90Mark Yonker' 41 29:59:"
12. Brett Sobieraski, 47, NY 19:12:06 38. o'Keefe, 48, NJ 23:03:16 A'.nundu
39.
Daniel
Hernan caiiiu,q+ 23:03,20 OS, l-ono*rb"ugh,39'GA 26:32:18 gl JasonSleep'32'MO 30:53i:
13.GrgiTs€_n*48,AE 19..27:54 26:39:18 92 BobAbate'48 3'1;11--
lg,!s,:: +0. nobCryfe,+7,'Cnru 23:Q7:03 66 JamesStofel'2i'CO
14. JonarhanSavage,4T,Nc
15.chrisRoman,4419:42:o84,l.Aaronrreeomm,so23:10''1667'JodiWeiss'4426:47:4093'MonicaLongoria,40,TX3l:11j:
17. Camilo Martinez, 33, Ny 2Q:13:15 43. Zandy vrungoio, ao, us 23:31:45 Og tr'lattrrew Battiston' 46. K5 27:02:39 95 Christopher caravello' 31
16.ByronRoca,22.19:53:2542'Ervinszito,ao,_HU-23:12.5768.DaveDi|no,39,MI27'!1:0494.chris|owry,4431;19j: 31:25 '
2i:-
'

,!,!9,19 70. Robertshannon,s2 27 10:24 96 AaronRunzo'22'vA 31

18. Tammywatther42,AR )o1q,z8 ++. Craigsmithli;:';i'-- 7'l BrianSmith'40'DC 2721:28 gT ArthurBlain'47'CA 31:3i:
2Q:20:39 45 Will Glover'4J 23:37:Q5 31:39 '-
19. Robertconner,42
pA GA 24:02.05 72 Paul Kilvington, 56, AR 27 29:54 gS Frank Rudig' 46' DE
20. Tom Drummond, 47, 2o.52:i8 46. Joey schricht; 26,
pur chuotiun-.uitt" 58,rx27 41:41 99 5ilke Nonnweiler' 39' DE 31:39 :
21. Kevin Marasco,39 20:52..21 47. Daniel suntoi'coriu, 41,rx 24:04:13 zJ. 27:5o:06 100 Daniel Higgins'39'GA 31:42'-
20:52:23 48. Brianrcrippenrt"in,-io, tto zqta2s 7q. JffisAustin,63,MI
22. DavidGreen,50 ' 24:22.05 75. Jay Dobrowalski.35, cA- 27 52:52 l0l Nicolas Pretto' 21 31;41 :
pR 20:58:19 +g. tim rvayo, o+, ii
23. Luigi Dessy, 36,
24. Andy Bruner, 33, cA 21:05:21 50. Duke Moseiey,44, AZ ?a:1!:?1 Z6 St"u" Greenhalgh' 41' GB 27:58:25 1O2 Brian Olitsky' 42 Ks 31:46
'
31:46 ' :
)l,t11l 5i. Deanna .tohiion.'3s 24.42:21 77. Virgil Esteves, 41 28:03:39 Scott olitsky' 50'
25. Nicholas Raby, 24, MA
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 PEAK ULTRAMARATHON

5OO MILES..,MY WHITE WHALE

b4 Nick Bautktfl

I returned to Pittsfield, VT, for my second at-

tempt at my own personal "white whale," the
Peak Races 500-mile. Last year, I made it to 460
miles with the help of the previous year's wln-
ner and first finisher in the race's history Willy
Syndram. However, it wasn't my tlme yet.
It is difficult to put into words what I expe-
rienced during this run. lt was a journey that
changed me forever. I experienced so many in-
tense emotions: excitement, happiness, an$er'
frustration. sadness. Words do not seem to do
the experience any justice.
The course changes every year. lt is sometimes
referred to as the "Andy Monkey-wrench," af-
fectionately named after the RD, whom we love.
He, in return, loves to torture us. It consists of 10
loops of muddy, technical terrain that are run
50 times. Ten days to finish equals 50-60 miles
everyday. The elevation change is equivalent to
running up and down Mt' Everest four and a
half times. Five of us started' Two of us survived:
mv new friend, Kale Poland, and me. We both Z
finished early in nine days.
I ran through downpours as trails turned into
rivers. I climbed through mud. I trekked throu$h Nick Bautista (race report author) on his Larisa Dannis making the 30-mile win look easy

bushwhacking sections, twistin$ my ankles' way to a 5uu-mlle llnlsn

smashing my toes into the hidden stumps of
trees fleshly cut by Andy. I power-hiked up steep,
near-vertical climbs that seemed to have no end.
I ran down equally steep descents. Never endin$
drops crushed my quads, strained my hips and
created severe tendonitis in my right leg.
I ran rolling technical terrain. I never found
a comfortable rhythm, and hammered my feet
until my toenails popped off my toes. I cut up
my shoes to relieve the Pressure.
I ran through dense woods called "The Laby-
rinth," where even in daylight, it was near pitch
to
black. I ran through the night, trying to avoid was blinded by spectators' camera flashes and
being stuck by the several porcupines who de- headlamps as I crossed the finish line. My wife
cided to wander out onto the trails. found me and latched onto me. The tears were
I ran through doubt. When I didn't want to flowing. I knew I could stop running now' The
run anymore. When I was tired. When I was RD handed me my buckle and hugged me. Kale
nauseated. When my body hurt so much that found me and we hugged as well. My spectacu-
tears fell. i ran after falling. I ran when my body lar crew that kept me movin$, Jeff Seymour and
said, "enough, enough, enou$h."" Steve Antczak, flanked me like bodyguards as
And at 915 p.m. on Saturday May 31' 500 I gathered myself, I was ovetwhelmed and the
miles later and a day early (l days, 5 hours' 15 happiest I had ever been. Unlike Captain Ahab,
minutes), I cried like I had never cried before. I I had conquered the whale. @

C
o
c PEAK ULTRAMARATHON I PrrrsFrELD, vr I MAY 31 144.5
30miles Eevationgain/oss: 2,400feetperLoop The50-mlecourse sveryscenlc0ul a so very oemano n9.
5OOmi esl200mileslto0milesl50milei
fre ongerracesconsslorarugqedl0mle oopintheGreenMountainsofVermontthat srepeated'10,15,20'or50tmes
o
500 MrLES 10. Joseph Parente,24 12:'11:25 37. Eric Zimmermann 17:06:13 16. Paul Dimarino,36 8:12:34

1. Kale Poling 218:00:00 1 1. Robery Belley 12:25:22 38. Conor.loYce, 28 17:Q6:26 17. Alicia Azulay 8:20:25

2. Nick Bautistia 221:15:0O 12. Conan Mowbray,40 12:49:13 39. Ciprian Nedelcu,40, NY 17:48.53 18. Paul Ferlazzo 8:28;09
13. Jay Richardson,35, ONT l3:01;50 40. Jonathan Polak 17:48.56 19. Brian Nephew 8:30:41

200 MILES Andrea Scheer-henninos, 30 '13:01 :50 41 . Miche,le Lomelino 17:53:35 20. Richard Kurtzer,3l 8t32t14

1. Greg Salvesen, 27 61:46:48 tf . Michael Zec, 36, NY 13:03:52 42. LeeBiga,26 17:53:41 21. Nick Diana 8:39:2C

2. Eric Skocaj, 28, lL 72 54:01 Bill Coyle, 45, NJ 13:06:'10 43. Daniel Millet 67, VT 17:53.45 22. Josh Moore, 29 8:45:23

3. Mark Leuner, 36 13:3201 Joel Willison, 30 13:06:10 44. Tim Parsons,29, Rl 18:18:03 23. Tom Turck, 50 8:47.26
13:10:02 45. Amy Parulis 20.23:05 24. Linda Bahnson 8:58:3 l
4. Gilbert Gray. 52, MD 78:20:05 18. Morgan Mckay, 25
1 9:07:5i
5. Ken Arble, 57, Ml 80:38:39 19. Mark Jones, 25
'13:1
8:09 46. Kelsev Gore, 24 30:21:1 25. Tara Roch, 40
'13:38:05 26. Paul Laird 9:07:54
20. Ralph Ayala
13:47:54 30 MILEs 27. Chris lrving,32 9:11:4;
100 MILES 21. Mishka 5hubaly,37, NY
14:Q9:20 1. Larisa Dannis.26, NH 4.42:22 Jenn Taddeo 9:11:4,
1. Kevin Lasko, 32 27:26:24 22. Adam Klaucke, 37
29. Barbara 50rre1l.56 9:24:49
2. Lance Parket 20 33:19;35 23. Andranik Souvalian,39 14:17:4O 2. Michael WilleY, 31 5:08:28
14:18:06 3. Robert Lalus,40, NH 5:28:34 30. David Kim, 20 9:28:3l
3. David Delibac,61, VT 45:04:25 24. Roy Van Buren, 52, MA
31. Timothy Midgley 9:44:A-
John lzzo,64, tL 45:04i25 25. Amanda Ricciardi.23 14:42:06 4. AshleY Firmin 5:48:33
26. Ben Leh man 14:42:07 5. Emlyn Jones 6.O2t05 32. Mark Hirsh,37 1 0:1 9: C:

14:57:22 5. Scott Gregor 6:13.17 33. Jeffrey Vieyra, 67 10:19:Ti

50 MILES 27. Jeremy Jenkins, 26
7. TlmothyMclaughlin,4T 6.48:26 34. Robert Gagnon 1 0:23:1j
1. Tom Dmukauskas, 38 9:55:24 28. Rebecca Schubert, 37, VT 15t03:47
15.17:21 8. Walter Byrne, 34 6:53:06 35. Kendra Chevalier 10:23.' a
2. Timothy Connelly, 44 9.59:52 29. Monika Butz
36. Chris Bessette, 48 10:23:2'-
3. Thomas Worthington, 25
'1
0:28:1 I 30. Marc Belley, 28 15:17 .25 9. Tara Deeble,42, MA 6:57:12
37. Joe Hayes, 48 10:25 2a
4. Bryan Stapleton. 25 10:37:13 31. Brian Hennessy,45 15.23:46 10. Je{frey Barriss,44, MA 6:57.23
15.27.06 . Erlin Sweeney, 23 7.04:20 38. Joanna June 10:48::i
5. Debbie Livingston, 39 1 0:56:33 32. Jason Como, 39 1 1

Lisa Klinkenberq,40 15:27.Q9 12. Jason Tarleton 7.11:57 39. William Ulwick, NH 11:12:a -
6. Dave Baird 1 :09:1 2
1 33.
16:02:34 13. Corrine Giordani. 33 7:41:32 40. Kim Gillus 13:12:'-
1. Michael Halovatch,35 11.14:Q2 34. Vincent Lui 1q l/ -:
35. Jennifer Teoh 16.Q2:37 14. Bruno Turcotte 8:08:33 41. Hannah Hawlev VT
8. Mike Bigelow, 55, ON 11:45:22
16:32:'
36. Justin Boyea, 37, VT 6:55:51 15. Jim Newin, 51 8:09:33 42. Eugene Bruckert, 79
9. Kevin Roy, 31, ME 12:07:2O 1
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OOI AAIH TSI{I{NI
 RACE REPORTS

QUAD ROCK s0
AWAKETU!'\'G TO Th{E WORLP OF UTTRA
bU lim HoweLI

I decided to enter the Quad Rock s0 against the ad-
vice of a good ultrarunning buddy, Tre' Cates Qris
initial reaction was a simple "you're crazy''). Quad
Rock is mostly technical sin$le-track, with tt,soo
feet ofelevation change. Prior to July 2012, I hadn't
headed out the door to run since high school, so it
had been about 26 years. Prior to meeting Tre', the
concept of running 31, 50 or 100 miles just didn't
seem in the realm of human possibility.
Since colle$e, my career has been locused on
ranching and ranch management. mostly on
my familfs ranch in southwestern Colorado.
For years, I stayed in decent shape just by virtue
of going outside and working hard all day'
But, four years ago, some colleagues and I
started a new ranch management business, and
now I spend way more time on airplanes and
in front of my computer than I do horseback
or on top of a mountain with a hammer and
fencing pliers. I also moved to Boulder about
that time, and became aware of the very vibrant
trail running culture of my new neighborhood.
I also started gaining weight-eventually about
20 pounds, thanks to the abundant local
dining scene and my town based sloth.
I've always relished mountains, so trail running
as a form of exercise seemed right for me. on July
n,2Ol2,l managed to break my sedentary inertia
and starled my first trail run-33 rniles in Boulder
Open Space. Since the fall of zotz. I've $radually
added longer and longer segments. with more
and more elevation, to my training rurls
By February of this year. I wa\ \tarting to
feel like I might actually be ready to try my
first ultra, and picked the Ouad Rock 50, which lowed by spells of euphoria and mysterious recov-
takes olace in the mountains west of Fort Col- ery. I kept telling myself that such an experience
lins about an hour north of Boulder. My longest must be coming, but nope, it never happened. I
training run stretched out to 25 miles, with an just kept thinking of the ultrarunning mantra-
elevation profile similar to Quad Rock. By race "relentless forward progress"-and all that talk of
day, May 10th, I knew I probably wasn't fully not stopping as long as you can take one more
prepared for 50 miles, but I was excited to give step. I know it sounds clich6, but that's what I did.
it a try, knowing that I'd likely have to push A super nice lady caught up to me and could
myself harder than I ever had in my life, both tell I was suffering. By this point, my plantaris
physically and mentally. muscles were begging me to stop. She asked if I
Indeed, that is what happened. The first 25 needed some ibuprofen. I had read a trail run-
miles were great. I felt genuinely stron$ and ning book that cautions a$ainst tryin$ to mask
was able to stay right on my target pace, com- ultra-induced agony with painkillers. At that
ing into the turnaround right at 5 hours and 30 point, I was still just barely adhering to this phi
minutes. I was loving the festive nature of the losophy, so declined the ibuprofen, but by the
whole event, and being there on that mountain, time that nice lady had disappeared around the
working hard with these members of my new- corner, I was wishing I'd taken her offer.
chosen tribe, was inspiring and just plain fun. At the Horsetooth aid station I could feel my-
At this point I was definitely starting to ache self swaying and wanting to crumple. Only 40
and was feeling tired, but knew I had a 1ot more minutes ahead of the cutoff, I started to realize
in me and was excited to start the climb back that my pace was getting so slow that there was
our and see what was in store. But not too far a real chance I wouldn't make the l4hour cutoff
into mile 26, thin$s took a turn for the worse, I summoned some of my remainin$ resolve and
and I immediately knew I was in for a major continued, now at a hobbling shuffle.
test. I got a nasty twan$ in my left calt and Back up at Towers, I was bad but probably not
the muscle right behind my right knee (which I worse, and able to keep on taking that next step.
have since learned is called the plantaris), start- The downhill down the service road was pure ag-
ed to ache. Before mile 27 was done, my left ony, however. It seemed way longer going down
plantaris started to ache as well, and the plan- than it had half a day earlier, going up. I knew
iaris muscles on both sides gradually grew more I had to run it if I was goin$ to finish under 14,
and more painful and tender the further I went. so I did. Once back down onto the relatively flat
I had read a bunch about ultrarunners going bottom, I knew I still had another 3-plus miles to
go, and knew I had to somehow run most of it.
through mid- to late-race episodes of grueling an-
guish, both physical and mental, only to be fol- Tre'popped out onto the trail in a couple places

QUAD ROCK 50 I ronr coLLlNS, coLoRADo I MAY 10 lA 4,4

hasthreecLimbsofl,20oleetto2,000feetwthsomefo Ngmleagethroughtheopenngandcosingthreem es.Mostrufnersconsderthecoursetobepfettytechnical

58 49
50 MILES 34 Michael Friedberg, 36 10:07:41 68 Ray Liberatore, 26, TX 1 1:35:07 102. Ben Kuster, 12:50:23
'1. Jim Rebenack,30 1.52:18 35. All Ri9eb, 27 '10:09:1 7 Glen Strandvold, 49 11 :35:07 1 35
03. Matthew Anderson, 12:54:39

2. Jesse Langner, 32, MT 8:19:28 36. Ryan Lassen, 26 10.14:25 70. William Bouldin, 32 11:38:22 104. Catharine Soeights,49 13:00:29
C
C) 3. Bryan Williams. 39 8:23:55 31. Phllip Klotzbach, 33, CA 10.11 17 7'1. Jeff Black, 43, lD 11:39:01 105. Laura Nichols,29 13:01:11
C 1 :40:55
'106. Shaun Wheaton, 30, 5D 13:01 :41
4. Josh Vaughn, 34 8:25:20 38. Bradley Wells, 24 1 0:'1 8:09 72. John Witkiewicz, 3'1 1

5. Patrick McGlade, 25
6. Jason Koop, 35
" /. zeKe llernan, Jd
8. Mark Hammond,28, UT
8.33:24 39. Christopher Kiel, 28 10:1 9:40 /J. Enan lomas, )4 11:43:01 l0T. William Quintanilla,39 13:0202
8.37:54 40. Meghan Spieker,29 1 0:21 :04 74. BogieDumitrescu,39 11:48:25 108. Gina Harcrow,42 13:03:56
8:38:47 41. Steven Campbell,42, VA 10:28:47 75. Christopher Keyes.
76. Kari Fraser.47
29 11:48:39 109. Steve Brown.31
1 :50: 6 1 0. Jeremey Lawrence, 3T
13:09:09
3:1 2:01
8:40:27 42. Kirt Courkamp, 51 10:3O:11 1 1 1 1

9. Michael Hewitt, 44 8:4'l:53 43. Sarah Willls, 27, MN 10:30:31 //. Dtarmuro lruax,44 11:54:02 111. David Hoven,30 13:14:45

10. Chuck Radford,42 8.43t04 44. Jeremy Ebel, 29 10:33:51 78. Lieko Earle.39 11:54:53 1'12. Joe{ IrbY,30 13:14:48

1 1. John Fitzgerald, 26
., 12. Beck\Lwh€cl€I 39, WY
13. Jason Ostrom,38
'14. Michael Hinterberg, 35
15. Darcvl\fuila,39
8:51:26 45. Brad Williams, 32 1 0:40:10 79. Sam 5imkin,41 1'l:55:49 113. Patrick Lyons.33 13:16:16
80. Damjan Bogdanovic, 37 '11:58;40 114. Kristv Burns,39, VT 13:18:15
8:59:58 46. Bob Gerenz, 46. MN 10:40:33
Jack Jewell, 60
9.01:43 47 Brett Harkey,43 10:44:47 81. Bradley Olwin, 57 12:05:00 13:18:15
12:05:32 116. Joshua Addison,21
.
'10:45:53 82. Terri Pfeil.47 13:19:55
9.07.56 48. Siobhan Pritchard.35
9:'1 '1:08 49. Neeraj Engineer, 3T 10.47.23 UJ, UAN KAM5C, JZ 12:Q7:59 1 7. Matthew Schexnyder, 39
1 1 3:20:58

16. Tom Steidler,43 9:23:04 50. EmilrBe,olh,39 10:51:49 84. Jason Freed,42, WY 12:10:0'1 1 18. Craig Branaghan, 35 13:22:0L

17. James Parsons,27 9.23:56 51 Josh Gray,31

.
'10:54:41 85. Mike Weigand, 40, VT 12:12:32 1 19. Bruno Furrer, 37 13:24:2.
18. Nicholas Davis,25 9:25:50 52. Dave Corsten,45 10:56:53 86. Matt Brinski, 38 12:13:23 '120. MarkThomas,49 13:31:'ll
19. Michael Bigelow.40 9:30:03 53. Doug NeMon, 37 10:57:04 87. Mark Parish,3l 12:19:50 121. Stephen Rodgers,46 13:33:4'

20. Carson Rickey, 26 9:30:17 54. John Pedrosa,32 10:59:44 88. David Neumayer,46 12.19:53 122. Lynda Wacht.44 13:35:2t
2'1. Shawn Ciaramitaro, 41 9.31:21 55. Wllliam Tronoski, 43. NJ '11.02:25 89. Mike Rubsam, 43 12:23.50 123. Emily Conley,42. TN l3:38:19
22. )eremy Bradford, 36 9.37.44 56. Jason Veliquette, 33 1 1:03;49 90. Philip 5nyder,45 12:25:40 124. Beck\Lwaficll,3g 13:38:31

9:38:31 57. Jason Searfoss, 41, lL 11i04:22 91. Lauren Boldt. 24 12:28:20 Jennifer Wanq, 44 13:38:31
23. Bryan Boots, 38
24. Woody Anderson, 39 9:40:24 58. Michael Henson, 39, WA 11:06:02 92. Andy Brazelton, 34 12:30:30 126. Toni Furrer,38 13:42:34

25. Emily Judd. 32, MT 9:41:29 59. Andrew Reiff, 41 1 1:06:30 9J. JOn lelsner, 56 12.31.23 127. Muck Kilpatrick,32 l3:43:C-
94. Gerard Nalezny. 50 12:35:37 '128. Clyde Wellel 50 13:45: :
26. Scott Klopfenstein, 43 9:51:45 60. Colin Cooley, 43, CA 1 1:07:1 1
27. Ryan Guldan, 30 9:52.'14 61. Rodney Bolls, 38 1 1:01 tl 4 95. DanielSheffield,29 12.35:57 129. ShelbrBerg,44 13:49:aa

28. Eric Truhe, 39 9:57.31 62. Katie Robinson. 36 11:07:19 96. Kristel Liddle. 36 12:36:09 '130. Jim Howell, 45 13:50:l-
12:39.42 131. Fred Abramowitz,62 '13:51:::
29. 5ilke Koester. 31 9:59:09 63. Kris Klotzbach.34, CA 11:09:59 97. Alex Robertson,40
30. Andrew Poland, 27 10:01:05 64. Christine O'Gorman. 25 11:16:48 98. Sean Doran,49 12:44.24 132. Drew Braziet 30 13:53:-:
31. Kristopher Keller, 32 1 0:03:50 65. Katie Noelck. 31 11:11:14 99. Heidi Kumm. 27 12:45:O1

32. lack Pilla, 55, VT 10:05.42 66. Corbin Freeman, 27, TX 11:25.12 100. Lee Betty,42 12:45:54
33. Shawn St. sauveur,35 10:07:03 67. Alyson Kirk. 31 11:35:06 101. Greg Harfst, 35, NY 12:50:05
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 RACE REPORTS

ROCK ON! LAKE PERRY

LOW-KEY, FUN AND FRIENDLY

by Ben Holnres, RD

The venue for this fourth annual 50k was a

gorgeously rocky single-track trail through the
woods of eastern Kansas. Not too hilly, with
views of Lake Perry here and there. Race head-
quarters is an old grange hall with bunks' show-
ers and camping spaces.
With two 2014 Kansas ultra wins already
under his belt, Jeremy Morris blasted throu$h
the finish lir-re to add a third. It was a per-
fectly planned and executed 4:15:18 race' He
prides himself on researching the course, me-
ticulously planning his drop ba$s and run-
ning a smart and steady race pace. In fact,
he picked up his own drop bag from the last
aid station and ran throu$h the finish line
with itt That is some serious attention to de-
tail. Jeremy uses his focus on details to crush
the competition in all the races that he enters. :!
Darvish Shadravan and Keith Wurm took sec- -
ond- and third-place honors.
Women's winner MindY Coolman took a a
fast blast over the rocks of this wooded trail. i:
She had a first-place spot to scratch. She smiled
through the miles and finished in 5:35:53. Not
too far behind was the "Original Mud-Babe," So- Mindy Coolman leads the women's {ield with a Carl Edwards within three miles of a 50k finish
phia Wharton, finishing in 5:55:26' Anna Read of winning time of 5:36
Jefferson City, MO, took third. The Trail
A beautifully low-key event with food, the sphere just as any ultrarunner would want it to it in May, we have an October version.
RD's homebrewed beer and a family atmo- be - friendly and fun. And if you couldn't make Nerds keep it fun! lE

ROCK ON LAKE PERRY I MERTDEN, KANsAS I MAY 10 | A 3,s

I
50k I Elevat on qain/ oss: 3,500 feev3,500 feet The course s he d on I 00% s fgle-track tra
s

There s no pavement. Rocky single-track, fu 1y urooded' no steep nc ines or dec nes

50 KM 21. Dennis Cannell, 55, MO 6:51.22

1. Jeremy Morris, 34, NE 416:18 22. Eric Rath,46 6.51:54
2. Darvish 5hadravan,45, lA 5:00:33 23. Justin Chockley, 31 6:55:14
3. Keith Wurm, 34, MO 5:12:50 24. Paul Enduiott,49 7:00:52
4. Matthew Hall, 25 5:19:43 25. Carl Edwards, 55, NE 7:02:55
5. Jared Norman,25, MO 5:31:58 26. Emm Foster, 55 1 32:35
60 6. Scott Reichardt,42, NE 5:36:44 27. lerrl Campbell. 37 1:40:42
7. Mindy Coolman, 32, lA 5:36:53 28. Eri.a Ca(oer,42 7:46:24
8. Lange Andrew, 32 5 46:39 29. Jennifer Eloge. 38, NE 7 57:13
'>
C 9. Dan Malik, 29 5:51:04 Cindy Kosqrckl 36, NE 7.51:13
6.)
C '10. Sophia Wharton. 43 5:55:26 31. BrandLtlqlcv 35. MO 8:00:34
1 1. Jason Marschnet 37, Ml 5 59:12 32. Houston Sheets, 35 8:06:07
o 12. Rog Scherff,48 5:59:37 33. Ben Johnson, 34 8:06:08
E 13. Jimmy Funkhouser, 32, MO 6:01:56 34. Carl Hand, 39, OR 8:17:52
14. MO
Dean Russell, 58, 6:03:23 35. Amy McFar and. 38. OR 8 17:56
15. John Derby,42 6 10:37 36. Dave Dececco, 31 8:24:37
16. Ed Caraccilo,44 6:18:10 37. Shanna smith.41 8:31:16
17. Anna Read.29, MO 6:18:39 38. Eric Rodda, 53, CO 8:37:35
18. Chad Law, 37. MO 6:21:04 39. Leslle Dr sk ll. 29, OK 8:58:24
19. Jake Deckert,28 6:39:30 40. Blll Long,32 9:0202
20. Ashley,Sbaul 31 6:40:40 41. Diana Liska. 39, NE 9:28:26
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 RACE REPORTS

SUPERIOR TRAIL

A s&JPKMlCM TKA'I- MAEE

brJ loWL Storkatnp, RD

L\actly t\,vo weeks prior to race day for the Superi- kneedeep in snow, leet firmly planted in stand-
or 50K I parked at the Oberg Mountain trailhead, ing ice-water, I shouted to my fellow "jacks" - "if
which was 55 degrees, sundrenched and washed all goes well, someone could even finish this year!"
with a warm breeze. The trip up the windin$ After another week of warm weather, trail mark-
gravel road even left a coating of dust on my ing the day before the start, the trails were rediscov-
truck. Was spring finally here? Reality trumped ered dry with only lingering patches of snow. That
optimism as I started up the trailhead, my feet is, until you dropped down into the valleys, where
crunching over a gnarly crust of snow that had all the rushing meltwater was finding its path of
been baking in the midday sun! my head brush- least resistance and a viscous slurry of clay mud
ing low pine bows above. "That's weird as I'm had coagulated into a shoe-sucking conspiracy.
only five-foot-ei..." then swoosh, I broke through Breaking four hours in a 50k on trails is tough
the thighdeep icy snow. My eyes scanned the enough (you could call it the 'A standard for
trail ahead and then my watch for a quick check just about any trail 50k), but on this course that
of the date. It did in fact say May 3rd and I real- is an even bigger ask, incomprehensible by mor-
ized that. once again. Minnesota wtnter was not tal trail enthusiasts - and with the mud, for-
goin! down without a fight. Winter's grip held get about it. It's hard to say what might have
fast, deep in the Northern Boreal. happened on a dry day, but speculation aside,
One week out, I headed up that gravel road Ben Cogger recorded the day's best time of 3:54,
again, parked the truck and found that the snow with his nearest competitor exactly 23 minutes
was still there, but reduced, with some clear patch- behind. Six months of running in knee to hip
es now dotting the landscape. Lugging a chainsaw deep snow in Duluth, MN, obviously paid off in
up and over the infamous Moose and Mystery a big way for Ben. On the women's side, Christi
Mountains, we cleared the trail carnage created Nowak of St. Paul, MN, took command of the
by downed trees and heavy snowJaden bows, women's race early and recorded 5:0i with an
broken and twisted, now obscuring the trail. Over even more emphatic margin than in the men's Ben CoEger runs a sub-four hor:r race for a

thebuzz of my chainsaq cutting while anchored race - 55 minutes ahead of second place. dominant win

SUpERlCIR T'RAI,- | LUrsEN, MtNNEsorA I MAY '17

ll3,4
courseoara eslakesuperorandclimbstonear2,00Ofootpeakswithbreathtakngvstasofthe akeand fdndforests.
50 KM 45. Shawn severson,41 6:00:25 90. Derek Fritze, 33, Wl 6:47:09 135. 5hawn Cilek,40 7:38:51
1. Benjamin Cogge(,29 3:54:18 46. Kristin Rognerud, 33 6:01:53 9'1. Patrick Johnson,4l 6:47:38 136. Dale Kaminski, 44, Wl 7:39:09
2. lonas Holmberg, 32, Can 4:11 18 47. Dmytro Koshevy,26 6:02:29 92. FayeLopCZ,32 6:49:52 137. Robvn Reed.39 7:41.15
3. Dimitri Drekonja, 40 4:18:20 48. David Treichel.42 6:04:34 93. Michael Mackellar, 39, Ml 6:49:59 138. Bryan Lacore.30 7:44:57
4. Brett Busacket 28 4:29:35 49. Jonathan Woehl,28 6:05:30 94. Michael Scandrett, 60 6'.52:45 139. Laurie Mctaqq4!, 54, can 7:45:O7

5. Adam Hill,38, can 4:36:18 50. Eric Whitbrook, 34 6:08:'!995. Zach Pierce,40 6:53:06 ,j40. Laurie Smith, 40 7:45:59
6. Ethan Richards, 34 4:48:46 51. Reid P umbo, 30 6:08:34 96. Meoan Schruoo, 29 6:55:01 14'1. Mike Madden.58 7.46:QQ
7. John Horns, 51 4.54:56 52. Ron Borchers, 45, Wl 6:08:55 97. Jeff Rock,42 7:01:O9 142. Shelly Thompson, 49 7:46:46
8. Ryan Wold, 34 4.56:29 53. Andrew Hayes, 39 6:Q9:27 98. Leia Ritt, 32 7:01:34 143. Jennifer Dieo, 22, AK 7:51t5O
9. William Barthen, 38, Wl 5:00;10 54. Troy Feustel, 39 6:11:47 99. Mark Mcguire,3l 7:0255 144. Steve Hagedorn, 55 7:52:04
62 10. Christina Nowak. 26 5:01 :32 55. Tom Lickteig, 50 6:12:45 100. Maria Barton.48 7:0126 145. Sarah Erickson, 35 7:52:27
1 1. Peter Ford. 34 5:03:10 56. James Kyes,40 6:18:17 101. Nick Rogness,34 7:07:14 146. Gretchen Karstens, 37 7:52:29
12. Christian Brekke,31 5:04:41 57. John Schuhmacher,42, Wl 6:19:31 102. Geoff Murphy,4'1, can 7'.O7:45 147. ChristopherHeyer,33 7.58:12
C 13. Jamie Falk,31 5:10:41 58. Joseph Hill,45 6:'19:59 103. Michael Hlusak,37 7:09:33 148. Rick Bothwell, 52 7.59:02
cr
C 14. Brian Janaszak,3T 5:11:25 59. Jason Tintes, 45 6:22:03 104. Scot Rownd, 44 7:09:35 149. fyler Sears, 26, lL 7:59:08
15. Cody Backman,30 5.14:45 60. Darrel Wright, 36, can 6'.22:53 105. Renee Larson,25 7.10:28 1 50. Carrie Resch, 27, lA 7:59:13
o 'l6. Andrew Westendorf, 29, lA 5:17:27 61. Russe I Stebner, 35 6:23:20 106. Aaron Larson, 36 7:10:30 1 51 . Marv Ehlers, 25 8:00:1 8
5 17. Geadelmann,30
Lucas 5:18:37 62. David Thompson, 37, can 6:23:31 107. Joel Button.46 7:10:35 '152. Carl Bliss,38 8:02:00
18. Charlie Murray, 33 5:23:44 63. Mike Mccarl,46, can 6:23:52 108. Jessica Johnson,34 7:12:36 153. losh Kois, 39, Wl 8:02:3 5
19. Glen Flanagan,41 5:24:22 64. Jul o Salaza(,44 6:25:32 109. Colleen 5up-glc, 35 7:12'.37 154. Matt Wucherer, 40 8:10:32
20. Paul Gucinski,33, Wl 5:27:08 65. Samantha Carlson. 31 6:26:48 110. Peter Lynch.3l 7:12:55 155. Tony Oveson, 67 8:10:48
21. Robert Henderson,30 5:27:10 66. Stephanie Johnson. 31, MT 6:27:2/ I11. Peter Maves, 31 7:14:05 156. Sarah Neuville. 40, Wl 8:11:03
22. Brent Giebink, 43 5:27:28 67. Jacob westendorp, 40 6:28:10 1 12. Andrew Becker, 44 7:14:09 157. Jamie Kasten, 20, Wl 8:1 1 :04
23. Jeff Paulson, 33, CO 5:30:45 68. Co lin Macheel, 27, AK 6:29:54 1 1 3. Brandon Klocke, 28 7:16:10 158. Joseph Wright, 52, Wl 8;13:47
24. Steven Andersson, 38 5.33:17 69. Deb Normand.42, can 6:30:02 1.l4. Kerri Persons.3S 7:17'.57 159. Colleen Snydc4 52, can 8:1 4:1 0

25. Timothy Lupfer,33 5:34:59 70. Darrell Landry, 38 6:31:58 115. Ross Jilk,49, Wl 7:18:06 160. Patricia Torchia. 5'! 8:14:12
Jared Vanderhook, 30 5:34:59 71. Neil Runions, 32 6:33:26 116. Erin Basavaqg 38 7:18:28 161 . Amy Clark, 50 8:26:30
27. Brett Balfe. 36 5:36:39 72. Clinton Dehne,44, Wl 6:35:40 117. AbberPGree, 34 7:18:45 162. Todd Rowe,57 8:26:31
28. Stephen Cameron,41, can 5:38:30 73. Ryan Teegarden, 38 6:36:36 118. Joseph Hiestand, l9 7:19:42 163. Fabio Rozo,49 8:27.1"i
29. ColinGardner-Springer,44 5:38:50 /4. KOn HenOr/CKSOn, 4/ 6:37:49 1 1 9. Jason Bociurko, 40, can 7:21:39 164. Rydn Yearley,36 8:28:41
30. JosephSchneiderhan,43 5:38:56 75. Zanne Engelbrecht.44, CA 6:39:30 120. AndrewJohnson,53 7:22:05 165. Bonnie Finnerty.40 8:29:32
31. Jeremy Lindquist, 27 5.42:30 76. Andy Gunsau lus, 39 6:39:32 121. Todd Carter,40 7:22:43 166. leff Kolehmainen,4l 8:32:0C
32. Mark smith, 35 5:45:39 77. Matt TornoW 43 6:40:00 122. Erin Hammer. 42 7:23:30 167. Sarah Simoson,25 8:35:4;
33. Jim Ramacier,50 5:48:18 78. Patrick 5usnik, 49 6:40:18 123. Spenser Halterman,2T 7:24:54 168. Jared 5impson,26 B:3 5 r5C

34. Ben Jones, 40 5:48.'19 79. Julie Miller 44 6:40:21 124. Ni(olle F;sher.25 7:24.58 169. Julie Bane, 50, lr 8:42:0:
35. Kyle Rickert, 32 5:50:34 80. Mark Yungbauer, 46 6:40:35 1 25. Alex Stephens, 35 7'.25:13 170. Daniel Sears,5'1, 8:46:2'
36. Jon Howard,34 5:51:31 81. Leila Mcgrath. 56 6:40:52 126. Daryl Saari, 51 7:26:31 171. Benjamin Bestland,4l 9:1 0:3 9

37. Seth Korhonen, 20, Wl 5:53:18 82. Michael Korpela,40. Wl 6:40:56 127. Jefl Danovsky, 45 7:28'.52 172. Todd Reemtsma, 47 9:1 5:3:

38. AlexanderChristenson,19 5:53:19 83. Allison Carolan.30 6:41:11 Ryan Foss,40 7:28:52 173. John Mordal, 44
39. Sebastian Corby,28 5:53:52 84. Scott Propson, 39, lA 6:42:29 129. Jonathan Burbey,37 7:28:53 174. Daniel Boi.h,42 9:15 5:
40. Jeff Armock, 34, Ml 5.55:49 85. Brian Beckman, 26, Wl 6:42:51 130. Diamond Jones, 31 7:33:01 175. Pattv Mcleod. 57. can 9:34 2.
41. Tiffany Kari. 33 5:55:59 86. Matt Mitchell, 37 6:43:19 131. Rick Stevens, 52 7:34:13 176. Paul Beck, 33 9:35:C:
42. Jeremy Peterson, 35 5:57:45 87. Adam Endicott, 38 6:43:49 132. Mike Witt, 51, Wl 7:34:42 177. E(ic Olson,38, Wl 9:35:'
43. Craig Woodward, 35 5:57:46 88. Brett Schoech, 38 6:44t41 133. .John Connelly,4'1 7:38:47
44. AndyWolf. 50, Wl 5:58:58 89. Brad Whitson, 50, can 6:45:00 134. Darren Huebert,42 7.38:49
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 RACE REPORTS

VIRGINIA RUN FOR CANCER

SmTT'ru& RK€0mps Ar\dD 5Aw,hl6 LXWHS

by George Nelsen, RD

The ilth Annual Virginia 24 Hour Run for Can- hours to go, Speirs regained his stren$th and Glenn Hrinda; M55-59, 125 miles, Keith Straw;
cer will go down as the most memorable event retook the lead, holding on for the win by only M60-64, 107.25 miles, Tom DeKornfeld; F60-6a,
since its inception in 2OO4. It was truly epic in one mile, 125 miles to Straw's 125 miles. It was Virginia Davis; M75-79, 50 miles, Steve
62.5 miles,
many ways! Records were set for number of par- the second closest finish in race history! Durrant; and M80-84, 26.25 mrles, Buddy Levitin.
ticipants (2t0), teams (tz), those doin$ 50 or more Young (25-year-old) Megan Ste$emiller "ran The bar has been set high, but I expect more
miles (eo), those doing 100 or more miles (z), awaf' with the women's race. She took com- records next year.
men's course record (125 miles), women's course mand early and never looked back, running a Another major story of this year's race was
record (108.25 miles), Virginia state 24-hour age steady machineJike pace all day and into the not even about running, it was about lifesavin$.
group records (tt) and money raised for the Can- evening hours. With 66 miles at 12 hours it At about 1:45 p.m., Bob Sitler collapsed about .75
cer Society Relay for Life ($17,000 so far)! looked like she might reach 120 miles. But even- miles into his seventh lap with what we later
The race was held on the trails of Sandy Bottom tually the miles from the heat of the midday be- found out was a heart attack. Thankfully, there
Nature Park in Hampton, VA" on April 2Q7,2ol+' gan to take their toll, and she slowed consider- were several runners nearby who immediate-
The weather was nearly perfect, with clear skies, ably after midnight. With her large lead, she was ly ran to him and stdrted administering CPR
highs in the low 80s and lows in the low 60s. The still able to han$ on for a new course record Some had EMS training or worked in a hospital
3.75 miles of trail were exceptionally maintained, (108.25 miles) and the women's win by almost 17 and knew exactly what to do. While waiting for
including the addition of two small bridges, by miles over second-place Christie Sumner. Sum- the ambulance to arrive, they performed CPR
the Park Rangers. The sta$e was set for a perfect ner ran a strong, consistent pace all day but lor over 10 minutes, finally reviving Bob just
day of running/walking for all who attended. This could not match Stegemiller's early speed. before the ambulance arrived. He was quickly
year the race filled up by February 1, months soon- The team competition was won by the \MNG transported to a nearby hospital where he con-
er than ever before. The level ofteam par-ticipation NUTZ, who, after getting second place for the last tinued to recover. He has since been moved to
jumped considerably, with new teams ffom the wo years! dominated this year with 798.75 miles, a hospital near his home in Lynchburg where
Outer Banks, fuchmond, Virginia Beach and all only five miles short of the all-time team record. he had triple bypass heart surgery and is do-
over the Hampton Roads area. We even had a But the big running story of the day was the ing we1l. It is now clear that the runners who
team of all cancer survivors. The teant competl- eleven new Virginia state 2+hour age group re- worked on him for those precious minutes after
tion was clearly driving increased interest in the cords set. Once the course was officially USATF he collapsed saved his life!
race. I knew "something rvas upl" certified I had been awaiting an assault on the Once again, the Sandy Bottom Park staff and
The men's race shaped Llp as a duel between record books. This was the breakthrough year, volunteers did a fantastic job in taking care of
last year's winner, Keith Strar,v. attd runner up with the following new records: F10-i4, 50 miles, everyone's needs, as well as having a team par-
Steve Speirs. During the first half of the day, Emmy Demmin; F2O34, 108.75 miles, Megan ticipating (and earning three 5O-mile plaques).
Steve held a small lead. By middav. Speirs fell Stegemiller; M2O34, 112.25 miles, Gre$ory Hold- It seems impossible to top this year's epic suc-
back and Straw surged to the fror.rt. It looked en: F35-39, 84.75 miles, Rachel Swift; M35-39, 100 cess, but we will give it a try next year. The race
like Straw would repeat, but with a couple miles, Thaddeus Meyer; M5G54, 108.25 miles, will be April 25-26,2075. See you there! @

VlRGlf{lA RL,[\l FCIR €ANCER I HAMPToN, vrRGrNlA IAPRTL 26ll1,2

24 HOURS Amie Murohy, 39, OH 75 Sarah Holbrook,4T 56.25 Arthur Mertz, 42 52.5
75 Analiza Entrikin,32 56.25 Dee Euchanan, 49, NC 52.5
1. Steve Speirs, 47 126 Ar!rce Mll-lrrgh, 34, VT
2. Keith Straw 59, PA 125 Cara Hendrickson,34 75 Ryan Entrikin,2S 56.25 Agatija Mccalister, 45, NC 52.5
64 15 Fabiola Lineberqcl 43 56.25 Laura Carver, 48, NC 52.5
3. Gregory Holden, 34 112.25 Justln Reed, 32
34. An ta Fink e,47 71.25 64. Jaime Cox, 36 53.75 Marv Luton. 39, NC 52.5
4. Meq!.!-5tes€mills, 25 108.75
5. Glenn Hrinda, 53 I08.25 35. Steven Shapiro, 60 70 65. Josh Froneberger, 36 52.5 Tony Callahan, 31 52.5
C 6. Tom Dekornfeld,60, MD 107.25 36. Aaron Kronick, 30 67 _5 Shannon Ralston, 25 52.5 William Stark, 24 52.5
6)
Virg nia Davis, 64 67.5 Stephanie Boucher, 29 52.5 Laura Stoneman,32 52.5
C 7. Thaddeus Meyer,35 100
38. Susan Jenninq5, 52 65 Christina D'Amico, 37 52.5 Melissa Henderson, 28 52.5
8. Christina 5umner,28 92
9. Jack Kurisky,46 90 Michael Nicolaides,5l 65 Ally Spei.Is, 49 52.5 99. Tierner5laelrc, 32 51 .5
9 90 40. Ryan Phillips, 32 63.75 Bert D'Amico, 36 52.5 100. William Adams,33 50
Seko Francis, 47
11. WendL!]rey, 40, NC 86.5 Stuart Kern, 52, MD 63.75 Alicia Washburn, 30 52.5 BethanLfuleh€z44 5C

12. Rachel Swift,35 84.75 Scott Wingfield, 42. NC 63.75 Richard Pidgeon, 65 52.5 Bonnie WhaleV 31 5C

Kim Ratcliffe, 46 84.15 Brian Wi cox, 40, NC 63.75 Laura Falsone,51, MD 52.s Brian Goulet,48 5C

14. Kris Duke, 40 80 James Booth,30 63.7 5 David Gold, 35, NY 52.5 Bryon White. 37 5C

Tim scott, 29 80 Maria Peters,49 63.75 Ricky scott, 56 52.s Jennifer Waidelich, 29 5C

46. Joe Orth, 29 61.25 Roy Biakeburn, 58 52.5 Jonathan Hackett, 36, SC 5l
16. Dan Rose,37 78.75
Chris Basford, 51 78.7 5 Margaret 5eV0QllL 27 61.25 Kathv Farmer, 44, NC 52.5 Krista Foy, 30 5C

David Macluskie, 41 78.7 5 48. Lori Sherwood. 50 60.25 Susan Hagel, 41 52.5 Karen Walker, 50, FL 5a

Henry Lupton, 50, NC 78.7 5 49. Rebecca Nelsen, 27 60 Michael Stohler, 35 52.5 Chris Hiatt,30 5a

Kristen Kern, 49, NM 60 Patrick Boyd, 48 52.5 Steven Kuhn,44 5:

20. Paul starling,46, NC 78
Hicks Jr Claude, 54 52.5 Bradley Trent, 43 5_
2l. lvlatthew Kalinosky, 36 76 Perry Rapp,49, MD 60
22. scott Dean,46, NC 75 Brian Morris,35, NY 60 Crystal Lopez, 35 52.5 Michael Coleman, 35
Spencer Robbins, 32 75 Kathleel Ri(1drdson, 30, NY 60 Edward Rietscha, 35 52.5 David Demmin, 45
John Waite, 35 75 Joseph Knowles, 31 60 Evelyn Jr Tony, 33 52.5 Chervl Lager,48
jay Finkle, 50 75 Sherrie Rahbe. 53, NC 60 Justin Simonitsch,33 52 George Nelsen, 59
Brian Burk,49 75 56. Ed Parks, 56 58.25 Jonathan Goshea,39 52 Tim Clapp, 57
lonathan Fauth,34 75 57. Rick Gray, 53, TN 56.25 Jennie Verrv 41 52 Wendy Trent, 42
15 Ben Cavazos,54 56.25 Douglas Bobeck, 41 52 Steve Durrant, 75
.Jim Harrison,56
Ellen Womeldorf, 42 75 Katherine 5tilley. 36 56.25 Anthony Cardullo, 30 52 Stephanie Jones,47
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 INTERNATIONAL SCENE

COMRADES

IT'5 AL!. ABOUT FLLIE

bg lan Sharman
ffiotr
Thts u
Each year
a rolltng road coarse withfrre malor InLIs.
il
airernnte\ direction in n point-to-
poirtt cowse and tlus uear lras th.e down run Jront
IrLetennaritzbwg to the coast at Dffban.
be easy to accept a solid
third and a very respect-
able finish. But
not the way Ellie races.
that's
Wre
;W
I was lucky enough
It had been three years since I rvas last in South to see the action
Africa for Comrades and I almost forgot how firsthand, although I
a-nan+ +n rDot
much I enjoy the event and surrounding atmo- -lirln'+ (
u,urr r^tJrrL rv. rr
sphere. This was my sixth run, my for,rrth "down the plan, Ellie should
run" and it was the first time I hadn't focused have stayed ahead of
100% in my training on peaking and nailing the me the whole way by
89.3k road course. So I felt much rnore relaxed a large margin since
and managed to treat it as a surprisingly fun I was aiming for 6:30,
80-90% effort training run for Western States which was far slower
100, four weeks later. I've done that with mara- than her expected time.
thons to use them for training in the past, but
I wasn't sure how it'd work out for something
it
So wasn't great
sign when I caught her
a :t::ai;n

&,
& .z
much harder like this. Judging by horv I'm usu- at 69k with just under
-:..4.:.:'..4:i;7- _- \"t
€4'=

ally a cripple after Comrades, but am walking a half marathon to go. 7

normally today, I think I got the balance right. However,
lie running down
I'd seen El- g*c ' :,
With around ,1,000 feet of ascent. the down the
run isn't exactly flat or purelv dorvnhill. but it huge Fields Hill as I
does have a net loss of about 2,000 fleet. My approached her and
Strava file gives a good idea of rvhat it's like. she was clocking off
However, the real story was Ellie Greer-rwood's a solid pace, around
spectacular win. I'd been luck-u" enouqh to help El- 6-615/mile, and was
lie with coaching in the br.rild up. although what moving well. Just as
made the difference on the dav n'as tindor-rbtedly I was going to give
her iron will to push to her rnarirttrtrtr. her words of encour-
Ellie had a lot of pressure ou her. rr,'ith lo- agement, she briefly Ftlitr oet( the come-from hehind winl
cal media expecting her to break the decade- walked and I couldn't
long Russian winning streak. Last tinte Ellie ran help but run past, en-
was 2012 when she ran one of the faste-st times couragin$ her on but with no conversation. that around so much. With 800 meters to go.
in race history in 6:08, but eight-time rvinner, IkeptlookingovermyshouldertoseeifEllie the car and lead motor-bikes went by, then
Elena Nurgalieva, ran 6:07. Having had inlury was moving well but lost sight of her within a a green bullet shot past instead of a Russiar,
issues through 2013. Ellie was very hnr.rgrr for couple of miles and hoped she wasn't cramping in red. It was Ellie, and she was closing with
this race (a massive understatement). She set off or injured. At Zk to go I rapidly came upon the a steely focus that only champions have. l
at a good pace, settling into third while the Nr-rr- twins who looked exhausted and kept walking cheered and shouted out to her but she didn i
galieva twins went off fast like ah'vavs. She *,as the uphills. If only I could have let Ellie know even look to her left due to her single-mincr
four minutes back at 45k in 3:07, which n'as n'ell that they were spent, I knew she'd be spurred edness. Looking behind, I couldn't see an'.
C within striking range. on, but I suspect the crowd told her that as she women, so I knew she'd won and achievei
Unfortunately Ellie wasn't leeling great and iost ran by anyr,vay. her biggest running ambition.
C)
C
a little time over the next 15k ar-rd ended up as Just 3k from the end I noticed the lead ve- Running into the stadium, I got out my phon.
o and aimed to take a shot of her crossing the lir'..
E far back as eight minutes. For most people ractt-tQ hicle for the women was suddenly visible be-
against such dominant and successful siblings. itd hind me, which it hadn't been since I passed but she was charging so hard that she finishe -:
the twins. It was ap- before I rounded the final bend into the fi:
proaching me fast de- ishing straight. It was inspiring and exciting :
spite the fact I hadn't run in behind her while Chariots of Fire plar t:
slowed and was still through the loudspeakers. I must have been .
moving the same most as excited as she was. I crossed the 1i:..
speed as all day long. and congratulated her before she was whipp.;,
My first thought was away to TV interviews and drug testing.
that Elena must have Witnessing Ellie's Comrades victory 1'.:
found a second wind one of the best running experiences of mr' ..',
., and was somehow and it capped a really enjoyable personal r.
. closing fastto make throughout the day. 6
:: sure she stayed ahead
;i of her sister. Yet that Editor's note: Ellie cotnpleted the race m 6:,'
r car was approach- with Ian coming across tlrc line next i1r 5:-; -
; ing me rapidly, and For compLete resuhs, including the iastesf \
; I couldn't see how American Michael Wardia't's 36th pLace fitr'
J she'd have turned 5:08, go to cotnrades.cotn
lan tharman, Amy Sproston, Ellie Greenwood and Camille Herron,
comrades at Comrades
 INTERNATIONAL SCENE

PROFILE

LUIS ALBERTO HERNANDO

bgYerana Lary

Luis Alberto Hernando recently completed the adopted hometown, he

Tagama Marathon (Spain) where he mana$ed to is merely known as
place third in a very difficult race I found out that "Luis the guard."
ihe Adidas-rponsored runner had donated his LA I was stronger at
prize money to a foundation in support of women 28 years old than I am
with respiratory ailments. Knowin$ this, and the now. I took profession- n-
fact that Luis Alberto himself suffers fiom exercise- al cross-country skiin$
other hand, alZegama I wanted to start the ra:.
induced asthma, earned him my deepest respect. and biathlon very seriously for over six
years. I
Some week later, I finally met up with him in used to train a lot, really a lot!
in front but I couldn't, even if I was runni:-:
faster than last year. I struggled a lot. The on
Alicante area, between the sea and the mountains.
VL What do you mean bY "a lot"? reason I did not $ive up was the support of tr-
LA I mean every single day of the year (laughs). friends who came to Zegama especially to cht.'
VL Luis or Luis Alberto? What do you like being called?
For instance, I used to do a training session in me on that day. I $ave dverything I had.
"Luis," he answers, smiling.
He takes his sunglasses off and his lar$e' the morning of Christmas Eve, drive for hours
to get to my parents'place, spend the night with VL Then UTMB will be a challenge...
almond-shaped dark eyes remind me of the
hero raising his fist in sign of victory at Trans- them and drive back home for a training ses- LA I see races as competitive events. I like :-
vulcania. That day he finally beat Kilian. And sion in the evenin$ of Christmas Day' In 2007 race and my aim is to win. However, UT\i:
it occurred to me that Luis might as well be and 2008 it was normal for me to do no less is both a race and a personal challenge for m:
the personification of an Iberian warrior some than 1,000 trainin$ hours Per Year.
VLWhat are your hvorite world<lass runnin$ even:''
2,000 years ago.
VLWowtYour brother is your personal trainer' rig;lnt? LA My favorite race is an il-mile race near rl:
He tells me that when he was a kid, he en-
joyed rough-and-tumble play with his brother' LA Yes, he is trainin$ me from 2010 onwards, father's hometown. This year my parents' n- '

when I started mountain runnin$. He knows
The two boys also did track and field, a dis-
cioline inherited from their father, who has a more about me than almost anyone else. He
great running background. juggles my trainin$ schedule in a way that I
don't do it grudgingly because that would be
Luis started his career as an army soldier and
counter-productive.
he currently works as a military mountain rescue
team member. He lives in Jaca, a highlighted stage
VL How is your UTMB preparation gorng?
of Camino de Santiago, located in the middle of
LA I am a total novice when it comes to a 1OGmil-
the Pwenees near the border with France. In his
er. My lonlest race so far has
been Cavalls del Vent, in 10
hours. Running for more than
20 hours at UTMB is quite
an undertaking! And I am
not gettlng any younger, "vou
know?
VL But you are not that old."
LA I am nearing mY 37th
birthday and I have a lot
of things to do in life. I feel
like UTMB is now or never
for me.
VL What worries You most?
LA Everythin$. Everything. I
am afraid of my rivals and
one of my biggest concerns ts
running alone in the dark for
so many hours. I might get lost,
start negative thinkin$ or be
unable to maintain the Pace.-
VL Let's talk about Your strat-
egy for that event.
LA All too often strategies
don't work. At my ultra de-
but at Transvulcania 2013, I
brother and I participated in our own level'
VL For people who haven't run in Spain, ur--'
would you recommend it?
LA If you are the competitive type, Spain h:,
the top events in all distances. For those n'h-
like to enjoy their trainin$, the Pyrenees are :--
perb for that and in the Mediterranean coa.:-
you can run the whole year in the mountains
VL You have been overseas many times. Wh;-
places have impressed you?
LAJaca, in the Pyrenees! (laughs). It feels so cor:'
fortable living there. My travels abroad are us-'
ally from Friday evening returning on Sunda^''
evenin$ after a race. Ofcourse, there are dozer.
of things to see, but I just don't have time t:
enjoy them. Most of my travels leave a sour tasi:.
VL I am sorry to hear that. What is a temptatior--
you cannot resist?
LA "Beer and a piece of Spanish omelette," h.
answers fairly quickly'
That is less than $5. "So basic!," I can't hel:
but sayin$.
"Thank you!," he replies with wide open eyes
VL And... do you have any tattoos?
LA No.
VL Why not?
LA What for? (laughs). !B
LUIS ALBERTO'S RECENT
RUNNING ACHIEVEMENTS:
3rd Zegama-Aizkorri Marathon 20'14
'I
st Transvulcania 2014
'1st Cavalls del Vent 2013

expected to follow the exPe- 2nd Transvulcania 201 3

3rd Mont-Blanc Marathon 2013
rienced guys. Somehow at 1st Trail RAE OtaRes 201 3
kilometer +O I found mYself 1st Dolomites Skyrace 201 1
ahead of the group. on the Sky Running 80k Worid Champion 2014
INTERNATIONAL SCENE

%Wre re**;&l:&gPd x
w*w**
{-,w€&{&W**Y&%W<1-W%
On Jnne zz the World Sky Running Champion-
ship was held in Chamonix. France. The ultra
category was contested at the audacious Mont
Blanc 8Ok, which featured over 20,000 feet of
ascent and extreme mountain terrain includ
ing not just snow, but also glacier traverses. In
a hotly contested race. Luis Alberto Hernando
pulled out the victory in 10:25. ahead of second
place finisher Francois D'Haene who was foltr
minutes back in 10:29. Mike Wolle finished
eighth in tt:31.
In the women's race Emelie Forsber$ won in
12:38. ahead of Anna Frost who earned second
place in 12:,16.
The Sky Rr,rnning World Championships also
featured a "Sky race" a trail marathon that
started on the streets of Chamonix and climbed
roughly 8,000 feet into the Alps,r and a "Vertical
race" which was a bit over two miles of chin-
scraping climb.
Both races were won by Killian Journet, the
S oM"eiary &on an zex g *naf marathon in a record time of 3:23, and Elisa
Desco won the rvomen's Sky race in A spe
3:53.
cial Sky Running award went to the best con-t
bined performance in both of the aforemen
tioned races, and it was woir by Journet and
Stevie Kremer on the women's side.
These extraordinary races and tests of human
strength and endurance are a great warmup for
UTMB and its sister races in and around Char-tt
onix later this month. 5i:

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www. Fi0 r i*a*s ad?'& €es.t&rm

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 ONE STEP BEYOND

GOING ABO
bg Dean Karnazes

The Australian Aboriginals have a ritual they on your leet and be in

practice to keep things fresh. When life starts the moment. Run hard
to get a bit routine, they head off on what's when that feels like the
called "walkabout." Essentially, they just leave right thing to do, slow
the village with no particular route or destina- down when it doesn't.
tion in mind and come back in a week or two. Mostly, enjoy being
Whatever feels right. alive.
I^ ^.^^-+ .L :^
lf your normal running program is starting lll ^ SPUIt
d ^+ l5
LIldt
to get a little stale or mundane, try something so often transfixed on
completely unique and novel - "Runabout." It training programs and
works like this. One morning, plan to step out religiously measuring
the front door with no intention of returning and monitoring every-
until sundown. Stuffyour pack with some cash, thing, rarely do we run
a credit card, a cell phone, perhaps some fluid simply for the plea-
and maybe a snack or t\,vo. Unplug for the day. sure of running. Doing
Don't wear any earphones and don't take a GPS. so can be incredibly
Distance doesn't matter. This is about explora- refreshing and help
tion and adventure. counteract burnout.
Choose a direction (say, north) and start run- Now, I know the
Forging into the abyss
ning. Go places you've never been before. Keep idea of Runabout
running until you feel like not. When that hap- might seem like mere
pens, walk or just shuffle along. Remain upright frolic to some-why
and in perpetual motion. Take in the sights, talk miss a perfectly good training day to meander a psychological break from habit, the value o:
to people along the way, enjoy the experience about aimlessly?-but there is actually good which can't be measured.
and have fun with it. If you staft to drag, stop training value in the practice as well. After all, In a world that often seems entirely obsessei
by local coffee shop and grab a latte. Drink it as much of running an ultra is about being on with quantifiiing everything in an effort t.
you ramble along. your feet for a protracted duration of time. Cer- boost performance and output, perhaps the na
Chances are this is a total departure from your tainly heading out from sunup till sundown tive Australians had it right. 0ts
normal running routine. Don't worry about how accomplishes that. It will also teach you about
many miles you put in. Don't worry about how regulating your pace and taking brief walking Dean Karnazes once sufered a Low point Jor thre.
fast or how slow you're traveling. Just stay breaks while refueling. And it can also ser:e as states \NhiLe n*attng across Atnerica.

Minimal to maximal hydration.

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 .,,,,
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 THE ROCKET RANTS

0h, cosTunfiEs
by Errol "Rocket" Jones

In the May{une issue of Ul"trannaing maga- changed glances but none of us said anJ,thing trails. i was stunned and could hardly believe
zine I cited some changes that I'd observed over to one another. I'd occasionally look over and my eyes. He was dressed in an African dashiki,
the years as the sport has evolved. I made note observe the trio huddled together talking and a mock Aflo wig and black face. I was shocked
of one perplexin$ observance of mine: runners on a couple ofoccasions I noted them pointing and my sensibilities offended. I didn't take a
showing up for races dressed in tutus, as comic in my general direction. course of action that I might have under other
book or cartoon characters or looking like court I didn't make much of it. since there was a lot circumstances. But after the race I confionted
jesters. I questioned when that became part of going on and I wasn't exactly sure just what it the runner, who will remain nameless here, and
the ultrarunning scene and a fashion statement was they were gesturing at or talking about. I lat expressed my disenchantment. I don't recall
for racing. I was more or less suggesting that it er came to realize that one of them had read my him ever actually apologizing for the transgres-
might be a ploy or gimmick designed to garner article and was discussing it with the others. [at- sion, but rather, he attempted to explain it away
attention that the runners wouldn't receive oth- er, Wonder Woman casually made her way over by saying that he had African-American friends
erwise. While allowing for the fact that one is toward me and began to engage me about my in- in his hometown who had given him their nod
entitled to wear whatever they like as long as sights and comments in the article. She was very of approval on his choice of costumes. I went
it doesn't offend the Race Director or break any tighthearted as we chatted and I attempted to on to convey to him that ifthey gave him their
rules of the event, I still found it odd or comi- explain my comments. Soon all four of us were blessings they were idiots or ill-informed at best.
cal at best. It seemed to make a mockery of the engaging in back and forth banter about the I will say this in his defense: he went on to fin-
sport to me and a bit out of place. I mentioned column and other things running related. She ish the race in 29 hours or so, while I, resplen-
this as just one of the examples of differences said she had the current issue of Ultrnkm:nnq dent in matching singlet and shorts, wound up
between the old guard and current day runners. magazine with her and requested my autograph. belly-up 4O-something miles into the race, so
I want to go on record that it's my sincere belief I felt a little embarrassed and flattered at the maybe I should have worn some type of ridicu-
that it's everyone's right to dress however they same time but happily agreed. Minutes after that lous outfit. I might have finished that year. But
please, and I just as sincerely beheve that it's I found myself draped in a shimmerin! red cape I don't think it would be funny, appropriate or
impractical and silly. and having my photo being taken with Wonder well-received if I showed up dressed as Hitler, a
The job of volunteering, pacing and crewing Woman. I allowed myself to be photographed Native American Indian or Asian either.
can seem like a thankless task at times, and I well dressed in a cape just to demonstrate my toler- Despite my rant about costumes here, if you
understand volunteers adopting themes or crews ance and good-hearted nature. run your qualilying event, pay the requisite
wearing attire that makes their day fun and There was no retraction, apology or attempt entry fees and abide by the race's rules, you're
brings a bit of levity to their runners and others. to walk back my comments, and they made no free to show up and run dressed however you
There's tension involved as you rush ffom site to excuses or gave any explanations for their $etups, want. I don't really expect this form of self-ex-
site trying to get there ahead of a runner, only to but rather there was the meeting and exchange pression to end. However, I hope it's not an ev-
have said runner run into an aid station. request of ideas and concepts between the old guard er-$rowin! trend that turns ultrarunning into
or bark out a few needs or issues and then just and the newbies. It was just another example of a joke and fodder for people, such as pundits
as quickly run out. So I fully understand the sup the accepting nature of those within the sport. and reporters, who have referred to ultra types
port networks doing what they can to bring fun But...l still find it strange to see people showing as the lunatic fringe and ultrarunning a sport
to the game for all concerned. up to run between 50k and 100 miles of rugged not worthy of serious discussion and consider-
A lew days after the May/June issue of Ultra- trails dressed as something out of Marvel com- ation. Mine is just an opinion, no more or less.
running ma$azine had come out, I was working ics or the Nutcracker ballet. one I'm entitled to just as others are entitled to
at the Miwok 100k in my usual capacity as sup- Maybe my issue with costumes and ultrarun- dress as they like, and not intended to offend
plier and pick-up person for the various aid sta- ning goes back to 2004, when I was in Arizona or ridicule. okay, maybe I intend to ridicule a
tions and I noticed two young, friendly and en- for the running of the Javelina Jundred. Javelina little, but not exclude. I'm simply making the
76 thusiastic women and a male counterpart. One is billed as a 100-mile running party and staged point that there's a time and a place for even.
of the women was dressed in a Wonder Woman on or very near Halloween. As the day pro- thing, and ultra races seem like an odd place
C costume coupled with a tutu. Her girlfriend was gressed and changed from early morning dark for Superman. !B
also adorned in a tutu and some other getup, to afternoon light, I was on my third or fourth
6.)
C
and their male fiiend was dressed from head loop. I looked up and noticed a guy running in That's my storg and t'm stickrng to it.
q
to toe as Batman, complete with cowl. We ex- the opposite direction that I was going on the Crao, E. "Rocket"

Brett Rivers, with baby Tar:-=

soaking in his top ten ' -