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.

Nutrition: On Becoming A Salad Convert

As a runner I rarely went for salads. I like to maximize my calorie intake efficiency. Making a salad seems to consume just about as many calories as it provides. But, my wife has always helped ensure I eat a salad by making them even when I cook our dinner.

I don’t subscribe to fad diets but we do follow the age-old wisdom of eating our veggies.  And being a 90% vegetarian, fresh quality veggies are critical.

Over the last couple of years I have become a salad convert. Yes, it’s true. I even read the salad listings at restaurants now instead of skipping that section. It all started by joining a local CSA (Community Supported Agriculture) supplied by River Road Gardens that provides the best tasting and diverse greens.

River Road Gardens, Tucson, AZ

I live in mid-town Tucson and I get all my veggies from a farm a mile from my house! To get to the farm I bump down the city road (due to our infamous Tucson potholes), over the ghost of a river which once irrigated this land, and around the bend to the farm. A whole acre of it. Settled along the ancient river flood terraces and in what once was a historic agricultural community with deep sandy loam and organic enriched soil.

Farmers Jon and Emily, River Road Gardens

Farmers Jon and Emily own River Road Gardens, an urban, biodynamic farm, and cultivate the land shared in a unique relationship with the Tucson Waldorf School. I chat with them and get a sense of the season, the soil, the insects, the ups, the downs, each week when we pick up our produce share.

Beets, mixed salad greens, kale, pak-choi, and swiss chard pack me with a power house of nutritious green energy through the cool season. These veggies form the base for my meals and snacks throughout the day including green smoothies blended with almonds or cashews for morning energy. Liquid salad!

Liquid salad is a great way to eat your greens on the go plus stay hydrated! Despite odd visual inspections and dubious comments by others it can be easily flavored to suit your taste buds.

Having my own small backyard garden along with farm produce, I typically have excess. Fermentation or freezing is the secret to preserving excess well into the next season. About anything can be easily lacto-fermented including carrots, beets, cabbage, chard stems, peppers, cucumbers, and more. According to Sandor Katz ferments pack a vitamin B punch too!

Winter veggies harvested from my backyard garden

Now as my freezer slowly empties of stashed frozen chard and kale to make my summer time smoothies, I’ll have a brief pause before fall greens start growing again.

Warm season veggies harvested from my backyard garden

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:

Running the Dragon Skywards

At the invitation by Jamil Coury to join the Run Steep Get High Mountain Running Team this spring, I put aside my summer plans to race Vermont 100 and Leadville 100. The new U.S. SkyRunning series had just been announced and spoke to my passions for ultra-trail running – exploring and climbing tough trails. In early January I settled on the ultra-series of the SkyRunning events and coordinated my work and race schedules.

First up on the SkyRunning Series was Cruel Jewel 56mile in Blue Ridge, Georgia. Who would have thought Georgia would host a SkyRunning event! Where are the big mountains?   

But I was intrigued by Cruel Jewel since it was in the SkyRunning series, with over 15,000ft of climbing, and a section of trail known as the “Dragon’s Spine”. The race name “Cruel Jewel” and slogan “the dragon is waiting” certainly felt like hype but left me wanting to experience the Blue Ridge mountains for myself.

After a frank but humorous race briefing by Willy, the race director, we toed the line in the late afternoon scratched into the road next to a quaint grass banked pond. It was a picturesque cool afternoon in the Blue Ridge mountains of northern Georgia. The race aligned perfectly with a break in the weather between heavy preceding rains and rains the following day.

Arizona represents! At the start is
Garrett Smith (left) with roots in Atlanta,
Jamil Coury (center), and me (right).

Peachy Georgia Trails – Coming from rocky southern Arizona the first 31 miles of trails were heavenly smooth blanketed with the previous fall’s leaves. I found myself in the company of three other Arizonans and a local Atlanta runner just after the start of the race. Dealing with an injured calf muscle that left me apprehensive to even start the race, I went out conservatively – even doing a quick side step up the short climbs - but found myself still pulling away from the field. The joy of these sweet trails carried my feet forward and 15 miles later the pain gradually fell away.

Then…in a brief moment of inattentiveness I found myself just over ½ mile downhill from a wrong turn. Damn! Realizing my mistake I turned around and headed back up the hill I just bombed down. At the next aid station (~mile 19) the volunteers informed me only one runner, Alex Kaine (a fellow Arizonan), had moved ahead about 5 minutes during my lapse. Ok, still early in the race I can easily make that up I thought.

A winding road section – much to the dismay of many but still with beautiful back road scenery – allowed me to make up some time as I clicked off 3-4 miles at a comfortable ~7min pace. Then crossing the river it was back to grinding up a steep trail ascent. I topped out and begin the short descent to the 25 aid station where my crew was waiting.

UMPF! – A tree root catches my toe and I dive forward landing hard on my right forearm. A grinding pop and then my shoulder painfully slides back into place. I lay stunned and slowly peel myself off the trail. I look back at the offending root and curse myself for another moment of inattentiveness. I hobble forward and bring it back to an easy run and soon arrive at the roadside aid station.

My first aid station with my crew
and just before dark.

Nearing 8pm my crew (my wife Lisa and her sister Jess) hand me a hand light, restock my Honey Stinger chew supply, swap out an empty water bottle for another mixed with 200 calories of CarboPro, and I shovel down a ½ banana. Typically 4hours into races I switch from energy bars to chews and liquid calories, and consume bananas at aid stations.

I’m informed that Alex is only a couple minutes ahead and so I set off to catch him hopefully before dark. And as the last orange rays of the setting sun filter through the trees and before the Dragon’s spine I do.

Refueling in advance of meeting the Dragon,

The Dragon Begins – At mile 31, I’m feeling good and hungry to tackle the long-awaited dragon. I grab another bottle of CarboPro and move out. The smooth sweet trails quickly turn into steep, twisting, rooted, rocky segments often overgrown with a short grass concealing potential missteps. These trails begin to resemble the Tucson mountain ranges, but instead of expansive views across broad valleys, I run within a dark towering tree tunnel. Add in the night time tunnel vision, and the rugged trails seemed endless.

Despite these difficulties, I find a rhythm in tune with the dragon.  I pass several 100milers positioned in the top 5 who started 2 hours ahead of us. I try my best to offer encouragement knowing that they will need to muster all their energy to tackle the dragon a second time. One pass running the dragon is good enough for me, no need to slap it on the ass and try again.

The Dragon’s Head - Not having memorized the course profile I ask with hope in my voice at the final aid station at mile 48, 8 miles before the end, “Am I done with the dragon? Any climbs left?” I grab a ½ banana and a cup full of ginger ale.

“One big climb left.” Comes the response. “But, a fun one!”

What the hell does that mean I think? The climb is long and steep and tops out at the course’s highest point with still no sweeping view of the surrounding landscape.  I dub it the “dragon’s head” as it rises up above the dragon’s spine and has the potential to finish you. I was feeling proud that I had maintained my quads through the race but, the following 2200ft descent brought out a bit o’ jello legs to humble me.

Confident with my lead I relaxed the final 4 miles and was grateful for the numerous creek crossings to absorb my exhausted Arizonan mind. Finally, after 10 hrs and 53 minutes, I made it to the Poor Decisions aid station, the end point for the 56 mile ultra run.  Though this is by far my slowest run of this distance, I was happy to set a new course record.

My crew team staying warm at 2am at the finish.
My sister-in-law Jessica Thompson (left)
and wife, Lisa Shipek (right). 

Winning the inaugural U.S. SkyRunning Ultra race of the series was a great honor, and the $1200 cash prize was icing on the cake! Big props to my Run Steep Get High teammate and team organizer, Jamil Coury, for finishing 2^nd! Local Atlantan, Hunter Orvis, chased close to Jamil through the race, and finished strongly in 3^rd. Another local Georgian, Jaclyn Greenhill, was the first female finisher and took 4^th overall.

Southern BBQ – And, yes – either to your dismay or delight – despite my vegetarian roots, I did sample the southern-style BBQ pork at 3am and went back for seconds.

A warm thanks to Willy for creating and running a great race through the depths of the Blue Ridge Mountains that will surely revive dragon lore across the U.S.  I encourage Western runners to try out this race and enjoy a new challenge and some southern hospitality. 

The Unknown Runner

[note - a momentary break in the ongoing series]
[edited- 1/30/14 to provide original blog link to Tsutomu Nagata]
As I sit here nursing a traumatic first time loss of my big toenail I have time to pause and reflect back on my first 100 where I stayed in the game - not merely struggling to the finish.

Photo courtesy of Aravaipa Running.
Just before the first aid station of the 100mile race.

Who is this guy matching my step? After the first aid station into the Coldwater Rumble 100 I moved to the side of the trail and let the unknown runner come abreast.

“Good morning. Howsit goin?” I say between gulps of a bar and water.
“Huh? Hello.”
“My name is Catlow. What is yours?”
“Hm? Englis not very gut”
“What…is….your….name?”
“oh. Nagata.”
“Nice…to…meet…you…Na-ga-ta!”
“yes. Nice meet you to.”

And we continued on. Realizing our pace was too fast for me to sustain and wanting to better assess Nagata as a runner I pulled over around mile 12 to water some desert scrub. And, that was a mistake. Nagata turned on the heat and quickly pulled away. At each aid station the gap grew. Completing the first loop at mile 20 I ask Nick Coury (the RD),

”Who is that guy?”
“We have no idea. Some dude from Japan.”

James Bonnett strolls over as I refill by bottles and wisely advises me to slow down as that is not a sustainable pace. I listen. I complete my 2nd, 20mile loop 22 minutes slower and find myself 20 minutes behind Nagata.

Nick informs me that Nagata is a fast runner who ran a 100km in 6hrs and 44min. I shoot back,

“Are you sure he knows this is a 100mile not a 100km race?”

My goal for this early season race was to simply gain experience running 100mile races. No records, no racing. Just to overcome my distance-related fears, hone my hydration and nutrition, and get in some base miles.

Discovering this unknown runner early in the race revved up my competitive juices. But now 20minutes behind at mile 40 I considered myself out of the game and tried to block him out of my mind.

Then at the mile 51 aid station I was told he was only a few minutes ahead, not looking very good, and walking a bit. Ah, he blew up and now is suffering. I’ll reel him in, pass him, and then forget about him and I can go on with my original focus.

At the mile 56 aid station I catch him. He looked exhausted. Worrying about him, I ask him if he is ok. The low desert can be harsh even in January. With assurance I then quickly move out and down the trail. Two minutes later Nagata shows up back on my heels and matching my pace. Who is this guy? What resolve to press on! I’m impressed but also fearful that he may have recovered and is ready to move on again. I determine to stay in front, control the pace, and not let him ahead of me like I did the first lap.

We roll into the start/finish at mile 60 – 8 minutes slower than the previous 20mile loop. Nagata continues to stay on my heels. I am at my limit but I feel I can sustain the pace. My stomach is knotted so chews and bananas only; my toe hurts and sand is in my shoe but I can’t afford the time to change my shoes; I press on and maintain the lead to control the pace.

About two-thirds around the 60-80mile loop there is a fun, fast downhill to the aid station. I use my downhill skills to let loose. A small gap opens on Nagata. I race threw the aid station – recognizable as a blur. Dusk is at her finale and the light dims. I wait to turn on my light as I wish to be invisible in setting my gap on Nagata. With ~2miles to starting the final loop (mile 80) I flip on my light and glide into the start/finish only 7 minutes slower than the previous loop.

Steve Poling comes up to me as I restock with my Mom’s help and asks if I want a pacer for the last loop. Do I? I have been so focused on Nagata that I hadn’t considered having a pacer. He mentions his runner quit and he would enjoy the experience. What the heck…why not then?

I set out on my last loop with Steve at my side. Nagata is nowhere in sight. I wonder what might have happened. Not wanting to take any chances based on earlier race dynamics I continue to push to maintain my pace. Steve and I dispense with the pleasantries and focus on the rocky trail ahead.

My legs are tired. I gag on a chew and hurl the last few I consumed onto the side of the trail. I barely break my stride and keep moving forward. Nagata could come up any second. Steve became my surrogate Nagata – running at my heels for the last 20 miles – and helped me stay focused.

Photo courtesy of Aravaipa Running.
Celebrating the finish! 

We fly into the finish – only 3 minutes slower this final lap then the previous loop – at 15:09. A new 100mile PR and on a slightly tougher course than Javelina Jundred. I’m ecstatic! But where is Nagata?

Read Tsutomu Nagata's account: translated into English or original blog in Japanese – a must read! I am grateful for the opportunity to test my racing game with this unknown runner and admirable competitor. He kept me focused and pushed me to finish my first 100 feeling strong. His friendly camaraderie throughout, his resolve to keep up even when exhausted, and his tenacity to finish after frustrating setbacks is an inspiration.

To running and pushing ourselves beyond our own mental limits.

Cheers to you Unknown Runner!

I glance at my grossly swollen toenail and know it is worth the loss. I look forward to this racing season and representing Run Steep Get High Mountain Running Team. C-ya on the upward trail!

Many thanks to Aravaipa Running and volunteers for a great race! Thanks to my Mom for crew support and love!

Part III. A breakthrough - redefining myself as a runner with barefoot form.

Running was a challenge for me since high school. Intense track training my freshman year left me walking painfully from shin splints and eventually forced me to quit track. My first running defeat. I avoided running through the rest of high school. Through college I occasionally “tested” my legs but found I could not run more than a mile without intense shin pain the following days. I happily continued other athletic pursuits in competitive road and mountain biking and swimming through college. Then graduate school started. Short on money and time, I became determined to take up running again. I figured it would provide a short and cheap workout outlet, 2-3 times per week for ~20-30 minutes.

2007 Club 10k Nationals
My first big-time race with great friends!

On the sidelines at the 2002 Tucson marathon and cheering on some friends, I ran into an old family friend, who was an experienced runner and triathlete. While chatting Mr. Soro zoomed by – barefoot – for yet another Tucson marathon win. My friend remarked how that guy was for sure going to destroy his joints and knees running barefoot.

Perhaps not. We have been running for thousands of years. Running shoes have only been on the market for the last few decades. Perhaps it is the way we run which can be damaging – not the running itself.

2007 Pemberton 50K
My first ultra!

So – with the power of the internet I searched “barefoot running” and read up on the biomechanics of running barefoot. But, how to start? My feet were tender as a baby’s bottom. With advice from a few barefoot running websites I started running 1 day a week around a grassy park and 1 day a week around a track – barefoot. Running barefoot forced me to redevelop my form which I then focused on imitating when on the road. I slowly made the switch from heel striking to fore-foot running.

My runs quickly grew longer and more frequent with less pain from my shins. Within a few months I had gone from 10-20 miles per week to 30-50miles per week. I was hooked! Within the year my new gait was effortless and comfortable.

Now both mentally and physically I declared myself a runner and continued breaking former limits and enjoying my new found freedom to explore – running!

It is hard for me to believe I wasn't able to run more than a couple of miles until changing my form in my mid-20s. No special shoes, inserts, or medical aid needed. Now I can explore the mountains at will and challenge myself to 100 mile races!

Why I love running...it takes me to far and away places in the mountains.