Mont Blanc 80k - the highest of highs and lowest of lows

Mont Blanc glowed dimly across the Chamonix valley in the pre-dawn light. A thousand specks of light threaded the trail, back and forth, up the goat like switchbacks to Mt. Brevent. In the lead group of 10-15 we climbed at a tempered pace thinking about the 20,000+ft of vertical climbing ahead. Occasional runners jockeyed for position, but otherwise we maintained a near pedestrian pace. The day looked promising as Alex Nichols (INOV8) and I chatted here and there. We even spotted an Ibex silhouetted against the twilight sky. I surprisingly felt relaxed climbing unaware of how hard it would become to just finish the race.

Chamonix, France. Mont Blanc (upper left) mixed in with some passing clouds.

The opportunity to compete in not just one but two international races this year was a lifelong dream come true. And with that dream came hopes and ambitions that led me to start preparing in January.
I write to help me digest and overcome post-race feelings of failure from the 2nd of my international exploits as part of the World Skyrunning Series, Mont Blanc 80k held in the magnificent Alps and starting and ending in the touristy mountain town of Chamonix, France.

I had two very different races within the one race. My first race was one of wonder, excitement, intense climbing challenges, joy in overcoming prior injuries in time to race, technical descents, and pure mountain amazement. My second race was filled with despair, self-pity, a loss of all motivation, and sense of failure.

My biggest challenge that day was not the terrain, the miles, the intense running. It was myself. Falling out of the top 10, one of my primary goals, I lost motivation to simply run. And that made for one of my toughest and most enduring runs to date.

Exploring the Aiguille du Midi at 12000+ft. Past the stairs is a view up the Chamonix valley.

My wife, Lisa, and I arrived in Chamonix, nestled into the Alps, a week prior to race day. Chamonix is home to about every mountain sport thought possible. Alpinists head out for epic ascents. Paragliders drift down from the tram tops. Glaciologists track glacier movements. Tourists in shorts and puffys take speedy trams up to the top to peer over glacier white valleys watching alpinists like ants march across the snow covered slopes. Rock climbers make sport of the many cliffs that comprise the steep canyon walls carved by glaciers not too long ago. Mountain bikers clad in protective gear scream down trails and then lounge on chair lifts back to the top.

Tourists in puffys.

My first exploratory run upon arriving took me near the top of the Mont Blanc 80k’s first 2000+ft climb. There I glimpsed Mont Blanc peak through the clouds that day across the valley. A chamoix (small deer like animal) gracefully played on the steep slopes. My sense of amazement and anticipation of the race climbed high. The next day it climbed even higher as we trammed it up to the Aiguille du Midi at 12000+ ft. The views were breathtaking in the crisp, thin air.

My first run in Chamonix of course took me up to grand views and an amazing trail network.

A sample of some of the trails along the steep forested lower slopes.

Race morning started early - just before 4am we lined up in the town center. Up we climb. Before long (~3hrs) we are descending from the first big climb and traverse towards the 2nd aid station, in the town of Le Buet, where Lisa patiently waits in the early morning sunshine. Refueling and feeling smooth, I then start the 2nd and toughest climb of the day up to Col de la terrassee. My legs feel much better than at Transvulcania where I struggled with a pulled groin injury just prior to that race.

3:40am race morning with Hillary Allen and Alex Nichols.
Photo: Lisa Shipek

Past the aid station I find myself running with Seb Chaigneau (finished 10th overall), an older French veteran of this race. Shortly after the grade steepened to power hiking pace, Seb works his hiking poles and I quickly fall back. I am determined to remain relaxed up this climb but it continues getting steeper and I feel the burn in my calves. The final push is up a long section of bright snow carved steps and then a short section of a goat like scramble to the rim.

I made it! I sneak glances around before threading my way over the rocky back slope of the bowl starting the decent to the Emossen Dam, the 3rd aid station. I am running by myself and having fun. Slipping on a long snowy descent I realize it is much easier to slide down on my butt and give my legs a rest. I slide down several more slopes with my arms outstretched on either side to help steer. I am grateful my thin running shorts hold up to the icy slopes and I don’t end up bare cheeked.
I arrive miles later at the Emossen Dam aid station. Both water bottles were empty due in part to the slow going trail sections and the deceivingly intense alpine sun. This temporary dehydration may have been just the start to losing confidence and ultimately motivation.

A view near the top of Le Tour with Emossen Dam in the distant middle of the photo and Col de la terrassee just behind the left foreground.

The near vertical descent from the dam is the steepest and most goat like yet. A few cables and ropes are strategically placed for the less sure-footed. I silently pair up with another as we descend. We pop out onto a street of a small hillside village. He refills and splashes off in the streetside water fountain piping refreshingly cold water from snowmelt above. I follow suit and am thankful for his example.

Then before I know it we start the 3rd brutal climb up and over to the town of Le Tour. My legs are quickly becoming heavy but hanging in there. I slowly pass a pair of runners. Near the top I run out of water and realize the aid station is not for another few miles. A small stream slips down the trail and across. I contemplate the potential consequences of untreated water or dehydration. I screw off the cap and plunge my bottle in. The water is perfectly cold and refreshing with just a few grains of sediment captured.

The view from the 3rd climb is equally gratifying from the first two. Still feeling competitive I allow myself only a quick glance around before descending again. A short while later I am surprised to see two top world class runners among a group of spectators, Kilian Jornet and Emelie Forsberg, are out cheering us on. The descent to Le Tour aid station where I will see Lisa for the 2nd time is hot. I feel the sun beating down on me and despite the smoother trail my legs and feet are feeling battered by the steep, tough descents.

I come into the aid station feeling worn out but know the hardest parts are behind me. Lisa informs me that I am just barely in the top 10. I look forward to the next section before the final climb which on the maps and profile guide seem much easier. I grab two orange slices, refill my bottles, and scurry on with an extra boost of adrenaline. A half mile later the adrenaline of the aid station has worn off. Another runner comes past me. I realize I am out of the top 10. I slow to a sluggish jog even as I move downhill. My aching legs move to the front of my mind and drain the last of my motivation to keep racing. A couple more runners pass and completely annihilate any last drops of motivation remaining in me.

The trail mentally becomes full of obstacles. Each small climb is an effort. The sun burns. My feet hurt with every step. I whine quietly to myself wishing I had a grand excuse to just quit.

I don’t though.

I continue plodding on with just myself to commiserate in my misery. The grand scenery passes with barely a note. I arrive at the next aid station much later than anticipated. It is another mandatory gear control check station. I grouchily show the volunteer my pack containing a headlamp, rainjacket, water bottles, emergency blanket, phone, and a whistle. I contemplate quitting here but the sight of Lisa drives it from my thoughts. Instead I complain to her about my feet, refuse any change of socks or other items, and plod off.

Here, the climb up to Montenvers – the fourth and final major climb – starts. Thoughts of turning around and quitting enter faster and stronger into my thoughts. My watch states I am already near 50miles – the advertised race distance – I do not look forward to continuing much past as I realize I still have miles to go.

The stunning Montenvers Hut alongside the Mer de Glace glacier.

Each kilometer up climbs steeper. I stop and peer back down the switchbacks. I ask myself if it is shorter to turn around or to make it to the aid station to quit. Hikers coming down the trail state conflicting distances up to Montenvers which plays with my mood.

My feet plod on but my whining becomes louder in my head. If only I could push the mute button. Just days prior I was excitedly telling Lisa my desire to race epic 100 milers like Western States and Hardrock one day. Now I feel like retiring from ultrarunning.

With great effort I scramble up and around a few boulders following the trail. My mental anxiety comes to a head. I sit down on a boulder, lean over the side and hurl, and again, and again. The two oranges from hours before fly out nearly intact along with most of the liquid from that same time period. Tears leak out of the corner of my eyes caused by the gagging effort. I swish out my mouth with a bit of water and realize I am nearly out, again. Without motivation to continue racing, I don’t do what I know I should and try to get more calories back in me. Instead I let my whining continue and slowly take the next step up.

I finally reach Montenvers, where I had visited in awe of the glacier scenery and toured inside the glacier cave just days prior. Instead it is now the last place I want to be. I ask to sit down and try to get some liquid calories back in me. The aid volunteer urges me inside the hut to lay down.
I pull out my mandatory phone and text Lisa. “Just made it up to Montenvers. Had a really rough climb. Resting for a few before continuing.”

The Mer de Glace glacier.

Lisa exploring the ice caves in the Mer de Glace.

She responds “You go honey! Run like an antelope in control…run, run, run.”
Ignoring her initial encouragement I text back awhile later, “Ok, I laid down for a few minutes. Feeling a tad better now. Will start on my way but will be slow. I can text later so you have an idea of when I might show up.”
“Ok, enjoy the last leg!” she responds.
And a few minutes later, “I’m really torn about quitting. They say it’s 10k more. I am already at 49 miles. I feel like I should finish but…”
The phone immediately rings. Lisa asks “Can you walk?”
Me, “Yes.”
“Start walking and you will feel better soon”, she says.
“Ok.” I respond flatly.

Shit, she is not having it. Ok, I can at least finish this race I think to myself.

I get up, reassure the aid station volunteer, and miserly head up the trail. I have no idea where I am place-wise and don’t care anymore.

Not until I finally enter the town of Chamonix with less than a mile to go does my interest in running faster return. Spectators along the final mile cheering give me motivation to resume a faster pace. These spectators lining the road is what makes this race special. Surprisingly my legs feel good. Well, I think, I just took it easy for the last 20 miles why should they be tired.

I cross the finish line in relief. Relief simply to be done. I am ecstatic to find out U.S. runners Alex Nichols placed 1st and Hillary Allen placed 3rd woman. I was bummed to have missed Hillary passing me by without notice as I was laying at the hut in Montenvers.

Coming across the finish. Very happy to have made it!
Photo: Lisa Shipek

Americans Alex Nichols (1st overall) and Hillary Allen (3rd female) on stage accepting their cash prizes for the 80k race.

I am embarrassed with my own performance. I am embarrassed to have given up so easily. I was hoping to show how strong of a mountain ultrarunner I was at these two international races. Instead I struggled to finish each race. Feelings of doubt set in strong.

It is always good to look at the bigger picture. I did place 27th overall in 13hrs 26min out of 701 finishers over 56miles and 20,000+ft of vertical climbing. This year I have been a much stronger competitor at the U.S. races than I have ever been. I continue to learn and grow competing in increasingly more challenging races.

I have since been sidetracked by bike touring through a Tuscan heat wave, cooling off in Munich’s Englisher Gartens, and figuring out traveling logistics before starting to prepare myself for my next race (Audi Power of 4 in Aspen, CO) in a week. I struggle with how to overcome my disappointments, move on, and ensure I better prepare mentally to not let this happen again.

In hindsight I should have reworked my goals for Mont Blanc 80k based on having a reduced training intensity in the lead up to ensure I recovered from a pulled groin. In the future my first goal will clearly be to finish the race. Future goals will include process-based goals along with outcome based goals.

I am immensely grateful for the opportunity I received due to support from Run Steep Get High and U.S. Skyrunning to experience the international ultrarunning scene at Transvulcania and Mont Blanc. The lessons learned and strength gained from these races will allow me to push new boundaries at my upcoming U.S. races. Each race brings new friendships, insights, and lasting memories.

Extremely grateful for Lisa's love and support and ability to get me to the finish.

We had tremendous fun exploring the Chamonix valley and thankful to the
support from Skyrunning and my sponsors to get me there.

The final traverse from Montenevers before the final descent.

The view down valley and the point in the race where the final descent back to town started.

An alpine climber shadowed by Mont Blanc.

Touring the Tuscan hills with Lisa for a post-race recovery and much appreciated vacation.
Photo: Lisa Shipek

Black Canyon 100k – a race report. A scorching start to the season!

Flowers and love notes were not on our mind this Valentine’s Day morning at Spring Valley high school track. The early morning began with a chilly 50F start and a blowing wind. Within a few hours – in true desert fashion - it sizzled into the low 90s.

The Black Canyon 100k was part of the Montrail Cup series this year and the top 2 finishers for men and women gained automatic entry into Western States 100miles – a premiere ultra running race in America.  It was the most talented field in probably Arizona’s ultra-racing history. The big familiar names starting the race included Hal Koerner, Dave Mackey, Ryan Ghelfi, Kaci Lickteig, Angela Shartel, and a dozen more.

Five miles into the race a group of 8-10 of us comfortably wound along the single track watching the sunrise and barely paying attention to the couple of early lead runners 1-2 minutes ahead. My strategy for the day was to run at a comfortable pace for 40+ miles focusing on conserving my energy and staying hydrated to ensure a fast, strong finish.

Early into the race the pace was quick but comfortable.
Photo by Bret Sarnquist: www.longrunnutrition.com

In the first 20 miles I peed 3 times as an indicator to my hyrdation, I focused on breathing through my nose to control my pace and conserve moisture loss, and sipped on my CarboPro liquid energy.

Just after the aid station at mile 24, Ryan Ghelfi began his move with Ford Smith in tow. I decided to latch onto this small train and found myself easily keeping pace. We passed several runners and made our way up to the top 5. At the next aid – without a crew to speed my way through the aid station – I fell back about a minute. On a switchback ahead I saw that Ford was now leading Ryan and their pace had picked up slightly. I decided to stay on my own pace and slid back slightly.

Following the train. Starting to get hot!
Photo by Bret Sarnquist: www.longrunnutrition.com

Then Ryan and Ford took a wrong turn. I glimpsed them below on a trail and when I made it to the switchback ahead I realized it was actually a junction. The correct trail went in the opposite direction. I yelled but they were well ahead and probably out of ear shot. I continued on hoping they would realize their mistake quickly.

I made my way to the first river crossing and relished the refreshing flow of a desert river with what had become a searing sun overhead. As I made my way up the opposite canyon wall I glimpsed with relief Ryan and Ford making the river crossing.

Ryan slid past – on a mission – and made up quickly for the time lost with the wrong turn. Ford crept up soon after but less intent to push the pace as quickly now that the heat had set in.

Ford and I came into the Black Canyon City aid station, mile 37, together realizing we would soon move into 3^rd and 4^th place. A sense of excitement coursed through my mind.

Then a simple mistake on my part put the rest of my day in dangerous peril. I had mixed up my drop bag locations and in my confused state I forgot to grab a salt tablet to keep my electrolytes in balance. A mile down the trail I realized my omission but pressed on. Crossing the river a 2^nd time we started on a long switchback haul up the canyon wall. The heat drilled into me. My head became woozy, my body ached, and my energy suddenly evaporated. I realized I needed electrolytes badly but it would be 6 more hot miles before the next aid station. I slowed to a crawl and watched Ford climb strong up and over. I contemplated the effects of heat stroke and had to push away thoughts of disappointment and potentially dropping at the next aid station.

I passed the 40 mile mark and realized that instead of starting my race at this point it was now purely about surviving. I shuffled into the mile 47 aid station and immediately grabbed 2 salt tablets and downed it with cupfuls of Gatorade. I soaked myself with ice water and headed back out before I could think of alternate endings.

I found myself slowly recovering feeling fine on the downhills and flats but still without energy for the slightest bit of incline. I kept sucking on a mixture of CarboPro and Gatorade and dousing myself with cold water.

I did a mental self-check and found my legs to be strong – no aches and little tiredness. I realized how strong my legs have become and the potential they hold for upcoming races.

At the last aid station with 4 miles to go I realized I could still break 9 hours. I took another salt tablet, downed more Gatorade, and felt my energy reserves kick in. I estimated to finish before 9 hours I had to run under 8 minute miles. I imagined my recent fast finish focused workouts and easily covered the remaining miles faster than I thought possible and finished strong.

Post by CarboPro.

At the Black Canyon 100k I learned that racing ultras is just as much about focusing on survival as racing alone. With many complicating variables mixed together it takes a consistent calculating focus. However, even more critical is the ability to flow gracefully along the trail in overcoming both mental and physical challenges. I struggled mentally to remain graceful and through persistence I successfully rebounded from that long, low point in the race.

It was an epic battle among Ford Smith, Ryan Ghelfi, and Dave Mackey for the top 2 slots to Western States. All three raced strong and made it an exciting race to participate in.

Aravaipa Running hosted a great race. A highlight for me was relaxing at the finish post race, sharing stories, cheering on finishers, eating wood-fired pizza, and making new friends and catching up with old ones. 

Dealing with 2015 Jitters

I am like a 5 year old on Christmas Eve ready to tear into the presents piled under the tree. Why? Well...

For the second year I am continuing on the Run Steep Get High Mountain Running Team which has now partnered with Salomon! And also continuing as a CarboPro Elite Athlete. I am very thankful for their support and I am looking forward to a great year of mountain running and racing!

So excited that I even had my race schedule lined up in the first week of January! - a first for me.

Danger! This may entice you to go run the steeps! Here is a preview of the mountains I will be climbing.

Registered:
Jan 10 -- San Tan Scramble, San Tan, AZ, 50K - Placed 2nd and ran 5 minutes faster than last year! A fun low desert fast rolling course with a wicked climb and descent. A great race report was posted my friend Charlie Ware who I ran with for most of the race.
Feb 14 -- Black Canyon 100k, AZ, 100k - A Western States qualifier makes it a top contending race!
March 7 -- Old Pueblo, Sonoita, AZ, 50M - If my legs recover in time this is an ol' time favorite in my backyard.
June 27 -- Mont Blanc 80K, Chamonix, FR (ULTRA World), 50M - oh yeah! Need I say more?
July 19 -- Audi Power of 4, Aspen, CO, 50K - A tough ski resort mountain race that may help be competitive in both the world and U.S. Skyrunning series.
Aug 1 -- Tushar Sky Race (ULTRA US), 50K - Not sure if I am more excited about the amazing mountain course or the fact the race organizers use composting toilets instead of port-a-pots!
Sept 5 -- The Rut, Big Sky, MT (ULTRA US & World), 31M - This was too much fun last year and now more local fast friends will also be competing at this race.
Oct 4 -- Flagstaff Sky Race, AZ (ULTRA US), 55K - A great way to end a long Skyrunning series on Arizona soil.

Pending:
March 28 -- Crown King Scramble, AZ, 50KM - I would love to do this race but need to see how my legs are feeling before committing.
May 9 -- Transvulcania, La Palma, ESP (ULTRA World), 50M - still crossing my fingers hoping I can squeeze in! Please, oh please, oh please...
Dec 6 -- TNF Endurance Challenge, San Francisco, CA, 50M - this was too exciting to follow via IRunFar's twitter feed in 2014 that I figured I need to throw myself into the mix and experience it first hand!

Photo Source: The Rut

Actually, I am starting the year with mostly jitters and a dash of anxiety thrown in. It started in October when I won the 2014 US Skyrunning Ultra series. For the prize - an expense paid trip to a World Series Skyrunning race - I selected Mount Blanc 80k in Chamonix, France which includes intense climbing, the world's best competition, stunning scenery, and a foreign mountain range.

Then to add to my jitters I flushed out a demanding 2015 race calendar which included my 2014 favorites The Rut and Flagstaff Sky Run.

So, to control the jitters I need to focus on tasks at hand and remain in the present.

Making a few specific New Year's running resolutions has seemed to help:

First, I signed up with a coach. I did well in 2014 and remained disciplined and consistent. But, I felt it was time to invest in my ultrarunning career and move from pure determination to a bit more finesse. The assurance and confidence I am gaining with my coach has helped ease the jitters and keeps me focused.

Second, I resolve to take advantage of being a trail runner whenever I can. I learned this from my buddy, Charlie. So, now if I find myself near a trailhead due to work I bring my running gear along and enjoy some extra mid-week mountain trail time. I even have a monthly running check-in meeting with my boss!

Third, I realized it will take more than just running to gain strength. I schedule in a weekly yoga session, a couple of drill/plyos sessions, and even an occasional bike ride or hike.

What has helped you so far this year stay focused and in the present?

Photo source: Vo von Sehlen, The Runner's Edge

 Photo: Ian Sharman.

Beating Out My 15 Miles of Disappointment

I beat last year’s time at Javelina Jundred by 69 minutes with a first place win over top rated competition.  And yet I didn't train specifically for Javelina, a 100mile race, coming off of a summer race series of much shorter mountain races.  So how did I pull through?

Javelina Jundred 100M with Oswaldo Lopez and Miguel Lara Viniegras.
Photo: Chriss Furman Photography

Waves of disappointment swept over me repeatedly in the last 15 miles of my Javelina Jundred race. My pace was slowing down and I felt I wouldn't meet my goals. I was beating myself up mentally. With 9 miles left to go, my wife joined me as a pacer.  Despite all her encouragement I still struggled mentally.

Near the top of the last climb with 5 miles to go I literally spewed out my negative mental suggestions onto the side of the trail. Took a swig of water to flush my mouth and set off running with my pace quickly recovering.

Not sure how but I made it! ...and the 2014 season ended greater than I had imagined! Relief and gratitude swept over me.

I am truly grateful for all of the support along the way from family, God, old and new friends, race volunteers, competitors, and more. Tremendous support also came from the Run Steep Get High Mountain Running Team and CarboPro - many thanks!

Finishing Javelina Jundred in 1st!
Photo: jeffgenovaphotography.com

Relieved to be done and ready to sit
down at Javelina Jundred.
Photo: jeffgenovaphotography.com

The progress gained and confidence built this ultra trail running season was perfectly expressed in my Javelina Jundred 100mile final race of the season. 1st overall, 69 minutes quicker than the previous year, and I ran 99% of the race. I persisted and accomplished the goals I set out to achieve.

Expert race direction by Aravaipa Running and top runners including Miguel Lara Viniegras, Oswaldo Lopez, and Kaci Lickteig made it a truly memorable race. Miguel, a Tarahumara speedster, finished 2nd overall and strongly applied the pressure to keep me running. Oswaldo, a past winner of Badwater 135, may not have had his best day but stayed cheerful and positive. Kaci, finishing 3rd overall and 1st female at Javelina, set a new course record!

My post-race interview
Other post-race interviews

Reflecting back my primary goal stemming from previous years of over training injuries was to stay injury free - and I did! At several points throughout the season I thought I would have to take time off, DNF or DNS (did not finish/start), etc. Prayer and support from my wife led me through these trials. Working to stay mentally focused and spiritually minded paved the way for a strong, successful season.

Enjoying the day volunteering with

friends. Photo Kristi McCauley

At the moment I am truly enjoying some time off training and racing. Volunteering at the inagural Colossal Vail 50/50 near Tucson, AZ I had a blast supporting both friends who organized the race and friends who ran the race. Beautiful weather, rolling scenic vistas, and a down home feel made it a special event that should be on your racing plan for next year. My local trail training buddies swept the top podium places for both the 50K and 50M races.

I found that volunteering at a race is not only a gift to the runner competing but also a gift to the volunteer him/herself. After volunteering race day I left with deeper meaning friendships, new friends, and a heightened sense of place in this growing movement of trail runners.

Huffin' it up the mountain in
Flagstaff. Photo: Ian Sharman.

Looking forward I have begun mapping out my 2015 season. My focus will be on the Skyrunning Ultra series events again including 1 (maybe 2 if my funds allow) races abroad on the international stage (travel and fees covered thanks to my 1st place overall in the U.S. series this year). Anyone care to join me in Chamonix, France, June 27th for the Mont Blanc 80K?

I will continue to build on the great training and racing lessons learned this year to continue my forward progress as an elite mountain trail ultra runner through 2015!

Skyrunning: The Highest Footrace in Arizona

This summary is not available. Please click here to view the post.

Run the Rut! A euro-style party on the mountain.

The Rut based at Big Sky Resort in Montana lived up to the hype – a tough, technical, grueling, euro-style SkyRunning race – complete with a talented competitive field including top international runners and energetic spectators throughout. The race management, volunteers, spectators, and other competitors made it a race to be remembered!

Sweet single track along the Rut.
Photo source: Vo von Sehlen, The Runner's Edge.

A late decision to race the Rut as part of the US Sky Running series proved to be an excellent decision. Working this year to develop my ultrarunning race portfolio beyond Arizona and in highly competitive races I am extremely pleased thus far with my season. Many thanks to the Run Steep Get High Mountain Running Team and CarboPro for their support. I have been grateful to have quickly improved in my first competitive season with valuable lessons learned which I take to heart to improve. Setting race goals and then reflecting upon them has been critical to help me push my boundaries.

If I am to have a shot at winning the US SkyRunning Ultra series finale at the Flagstaff Sky Run 55K, October 4, I will need a perfectly dialed race built upon the lessons learned from the Rut and Speedgoat.

Start of the Rut in freezing temps at 6am. Photo by IRunFar.com

My goals, outcomes, and lessons from the Rut:

Goal: Finish in the top ten.
Outcome: 8th overall in a stacked field. Compared to my previous race, Speedgoat 50K, I finished significantly closer to my fellow US Skyrunning compatriots Paul Hamilton and Ricky Gates. Now I will need to be confident to run with them but still save something for the final climb at Flagstaff.

Finishing 8th overall at the Rut. Photo Source: The Rut

Goal: Climb strong up Lone Peak and then finish strong the remaining 10miles.
Outcome: My climbing throughout the race was much stronger than at Speedgoat where I fell apart on the 2nd climb. I still felt the altitude above 10,000ft but lost little ground except to speedy Ricky Gates. My legs held strong and my energy levels stayed consistent thanks to CarboPro with an occasional Stinger energy chew packet. However, my stomach did give me trouble the final 6 miles inhibiting me from catching Dan Kraft and holding off Ricky. This might have been due to being dehydrated and forcing down some watermelon after the intense Lone Peak vertical. It sat and grew in discomfort through to the finish. If only I was better at forcing it back up I might have been able to ditch the discomfort. Despite the cooler weather I should plan to carry a 2nd water bottle with the longer intervals, 1-1.5hrs, between aid stations.

Near the top of Lone Peak, 11,170ft with Ricky Gates closing the gap.
Photo source: The Rut

Goal: Fly easily down technical, pounding descents and gain ground on others.
Outcome: My first time racing in the Salomon S-Lab Sense 3 Ultra I have become a huge fan! Stable, sure footed, responsive – I never tweaked an ankle or lost my footing through the technical, treacherous, and pounding downhills. I have been dealing throughout the season with instability in various shoes and too-frequent ankle tweaks. I confidently and aggressively flew down the hills and was able to easily gain ground. This allowed me to be more relaxed during the climbs and ration my energy output.

Screaming down a roped section. Photo source: The Running Competitor.

Next Up. With only 3 weeks (2 at the time of posting this) between the Rut and the Flagstaff Sky Run my focus is to recover and keep my legs fresh. The competition at the Flagstaff Sky Run will be intense with Paul Hamilton, Dan Kraft, Chris Price, Jeremy Wolfe, and probably others. I’ll need to run a smart race with everything perfectly dialed. Luckily, I’ll have the home court advantage.

Approaching the last aid station with Lone Peak in the background.
Photo source: The Rut

Steep climbing at The Rut. Photo source: Vo von Sehlen, The Runner's Edge.

Mountain Repeats the Key to being a Speedgoat?

Speedgoat 50K 2014

Second in the ultra-series of the U.S. Skyrunning 2014 series is the famed Speedgoat 50K. With 11,000 vertical feet packed into 32ish miles it packs a punch. The best part of Speedgoat are the spectator-lined, mountain top ascents. The free, early morning tram ride for crew and race spectators helps pack those mountain tops.

Calming my pre-race jitters.

Speedgoat plays well into the theme of the Run Steep Get High Mountain Running Team I am on. The race kicked off with a mad dash up 9 miles to the first peak incentivized by a bonus $1000 prize. Sage Canaday led the way and the overall win (see iRunFar's results summary). I instead chose to be the slow and steady goat keeping a comfortable pace up the first climb of the day. I ran most of it using a quickstep shuffle run on the steeper grades. The few short and really steep occasions I slowed to a fast hike.

1st climb of the day to Hidden Peak, mile 9

My quickstep run serves me better than a fast hike for a couple of reasons: 1) its faster than most runners’ in their fast hike mode, and 2) the short shuffling steps keep my breathing rate elevated helping to keep my legs oxygenated. My fast hiking mode on the other hand is typically slower than most fellow runners (I have always been a slow hiker). I can’t seem to keep my breathing elevated which causes a greater burn in my legs as they struggle for oxygen.

So up and over the first ascent we go, Hidden Peak at ~11,000ft, then we bomb down the back side of the ski area into Mineral Basin. I’m running with Mike Wolfe and Lars Kjerengtroen. The trick I found with Speedgoat is keeping an eye out for sudden diversions from the main trail – several of which we almost missed. These diversions were essentially off-trail routes on steep slopes that we bombed down or scrambled goat-like up. This course was designed – it seemed – to specifically try to completely blow out your legs.

Around the course mid-point a short out-n-back allowed me to assess that I was somewhere in the low teens – in good position to move up and into top 10. I felt strong climbing back out from the lowest point in the course (7600 ft) and into a morning that was quickly warming.

I reached the mid-mountain aid station, refueled, and set off for the final 2 mile climb to the second peak, Mt Baldy also just over 11,000 feet in elevation. The grade quickly steepened and I found myself fast hiking. I couldn't catch enough oxygen and my legs burned. We top out on a ridge just before the final off-trail diversion up. And up it went at about a 40% grade for over a 1/3 of a mile all the way to Baldy Peak.

My legs screamed! I paused every couple hundred feet up. I did not train for this I quickly realized. Would I make it to the top? If I did could I get myself back up the final ascent? Looking down I saw three runners I had passed earlier in the climb quickly gaining. My motivation to keep climbing simply was to stay in the top 10.

Mountain Repeats. Chatting with Sage Canaday, winner and course record holder, after the race, I inquired how to best train for a race like this. I half-joked that hill repeats should be replaced by mountain repeats. Of course that’s what Sage does. In Boulder, Colorado where he lives he explains he does mountain repeats uses a steep ‘V’ shaped valley to go up one-side, bomb back down, and then go up the next side, repeatedly.

So, I reach Mt. Baldy, dizzy, stumbling, and exhausted. I take a short glance around and thread the trail ridge down to the road and into the Tunnel Aid Station. I estimate that I lost 25min off my pace struggling up Mt. Baldy. My Dad hands me a CarboPro filled bottle, I stuff down some watermelon, and a ½ banana, and then shoot through the tunnel and quickly drop over a 1000 feet. Then the third and final ascent back to Hidden Peak begins. I feel a little better but still struggle.

The 3rd climb, back to Hidden Peak, feeling the thin air and heat.

I come into the final aid station hot and tired. The aid station volunteers throughout the race and especially at Hidden Peak were amazing. I felt like a race car driver pulling in for a full service pit stop. Every need and desire anticipated and efficiently provided.

The Final Descent. I love bombing down mountain descents. Thankful that my training left me with strong legs I was able to remain agile and absorbent along the steep and technical descent. The descent threaded up and down slopes off-trail, on-trail, across streams, and a few ski slope service roads. I raced down to try to finish under 6 hours without realizing until too late that the race had an extra 1.5 miles beyond 31 miles.

Karl Meltzer, the race director, at the finish.

7th Place Overall. I finished to a high-5 from race director and Hoka ultra-runner Karl Meltzer. Moments after finishing I began feeling nauseous and my leg muscles started to spasm and cramp. Brushing my face I felt the deep gritty layers of salt and realized I was not only severely dehydrated but lacking salt. Karl kindly and quickly found me 4 salt tablets which I washed down with cold water and began to recover.

Spectating Buddies. Reconnecting with my Dad at the finish I discovered a tight-knit community formed up on the mountain top during the long hours of spectating among the cheering friends and family. My Dad made buddies with Sage’s parents and a number of others. This is what makes ultra-running great – the comradery of not just the athletes but the support and cheering received from fellow competitor’s friends and family.

Lessons Learned. Overall, I felt I ran a smart race especially with such a deep and talented field. My nutrition plan worked well and kept me evenly energized throughout thanks to support from CarboPro, Honey Stinger chews, and the abundance of watermelon and bananas at the aid stations.

However, I underestimated the warmth and intensity of the high altitude sun mixed with the dry air to stay better hydrated and take in sufficient salt.

And my training preparation will next time incorporate mountain repeats instead of hill repeats! Anyone in Tucson want to join me for a Mt. Wrightson Multiple Ascent Massacre?

Rising High with Yeast

Fueled by Barrio Bread

The best Saturday mornings are defined by two great things – a trail run deep into Tucson's Catalina Mountains and making it back to town in time to pick up the best bread in the U.S. from artisan baker Don Guerra.

Don Guerra, owner of Barrio Bread.
Photo Credit: Barrio Bread

Don Guerra, owner of Barrio Bread, is a community-supported baker. Don was an elite triathlete. Now he gets his endurance workout baking bread all day. I joke with him that he is an ultra-endurance baker. He kneads, shapes, and bakes most of the night with just a short nap to keep him going.

A sample of Barrio Bread goodness.
Photo Credit: Barrio Bread

However, getting my bread starts Friday morning at precisely 7am. I plan my Friday morning runs to be back and online precisely at 7am to place my bread order for the next day. At 7am the online bakery (barriobread.com) opens for orders. I zoom to the offerings for the week, click on my bread order selections, and check out as quickly as possible. If I am late – after 7:15am - most of the bread has been claimed without even digital crumbs to remain.

When I pick my bread up Saturday mornings, Don typically asks about my last race or how my training is going. I often trade him some of my home brewed kombucha for a loaf or two. We share how our live cultures – his levain and my scoby mother – are doing.

My home-brewed kombucha with scoby mother culture behind (upper right).

What is different about Don is that he promotes and makes full use of the expanding heritage grains grown locally. The grains are milled locally. The yeast which gives life to the bread is harvested locally. Each individual loaf is shaped and cared for by Don’s expert hands. Baked at his home and delivered to the farmer’s market not even a half mile away.

Sonoran white heritage wheat grown in my backyard with greywater.

Don’s Barrio Bread is slow-rising and produces a natural sourdough (caused by naturally fermentation). Don explains this fermentation is critical to breaking down the gluten making it easier to digest, produces a more nutritious bread, and most importantly leads to a tastier loaf. Bread made in this fashion is often referred to as Old World Bread.

In the Shipek household, there are 3 main food groups: vegetables from River Road Gardens, eggs from our chickens, and hearty loaves from Barrio Bread. In a time when gluten-free is a growing movement, I’m proud to be fueled by Barrio Bread. Old World Bread is slowly making a resurgence, and Don is gracefully pioneering the movement.

My sister-in-law, niece, and nephew love Barrio Bread too!
Photo Credit: Barrio Bread

Learn more about Barrio Bread here: