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 I
THE LONG VIEW
t
ON INJURIES AND AGING
Injuries are an inevitable part of any sport, espe- The mental anguish and frustration flooded
cially ultrarunning, due to the demands it puts into me like a tsunami. Prior to the race I had
on our bodies and the nature of its participants. taped the ankle and it was ensconced in a tight
Ultrarunners embrace ultraruning as a long-term compression sock too. Sure each step hurt a bit,
lifestyle and are always on a quest to push the and more importantly I had to be extra careful
limits of what is possible, in distance, overali with every step now to make sure I didn't do
mileage, completion of ultras and speed. Even it again. But the real bugaboo was in my head.

r
if we avoid injury For many years, at some point. The negative thoughts and self-pity were raging, The view is indeed lorg frcrn a chair at Rob -.:
time and age catch up to us, and a decade later, 'why me. why now. am I ever going to get over Flat, rnile :0 of the Western ,tates 100
something gives out For me, this was my left this chronic problem and run well again, like
anklg and the real culprit was excessive abuse the old days?" Fortunately the only negative d
in my teens and zOs at other sports. But ulti-
mately after a few DNFs and pain with every step
I opted for surgery on April 23, zOlB, a day I'll
never forget.
thing I wouldn't let my brain ask was, "how am
I going to run over 90 miles on this thing?" And
with each step the pain was a little less.
It took me about 25 more slow miles and the
not wave a wand to make them $o av,rar.. B-.:
can choose to focus on what is going well. '.',:.-.-
can get better and all ofthe blessings in rrl. ..
The fact is I still get to do this sport and:,;.:
I
The surgery although it addressed four differ- boost of seeing my wonderful crew and support- myself for-ward to new, maybe differenr. g,-....
ent issues, was "successful" and I was runnin$ ive friends at aid stations, until the ankle was and experiences with great friends, nen- i.i;:::.
again three months later. But it frequently hurts out of my head and I was positive and feeling and people I love.
and running hasn't been the same. I work on it good. From miles 31 to about 70 I had a wonder- A positive attitude is key in life, and in r.rltra-
a lot and try new things - shoes, taping, mas- ful time floating along that trail. And towards running this only seems to be even ntore so as
sage, chiropractic adjustments, physical therapy, the end I had a wonderful, memorable bonding the miles pile on and the years ro11 by.
icing, proprioception exercises, even ultrasound time with my loving pacers. And the reality is In this issue the themes of recovery, overcoming
and lasers. But what I mostly do is complain that I ended up running the race that met my injuries and keeping a positive attitude are woven
about it. And that's the real. problem. fitness and desire on that day (and night)! throughout the magazine. I hope you enjoy it!
One of the great lessons of ultrarunning is But the lesson for me was that even if things
the power of a positive attitude, and it is, after don't go as I would like them to, Ictill can have
all, one of the few things in life we can actually a meaningful and positive experience if I keep
control. At a recent lOGmile race I badly rolled a positive attitude and don't dwell on things
that left ankle in mile 6. It was a doozy. But I outside of my control. Worries and frustrations
didn't stop running, because if I had, I don't about injury, and for me these days, aging as a IGrl
think I would have made it to the finish. Not runner, are things that I can't allow to hijack karlh@ultrarunnin g.com
because of the pain, but because of my brain. my attitude. They are what they are, and I can-

SUEr$t55!0lq9
: Art c es, race reports and resu ts, poetry,
prose, humor and photos should be submrt
Photo subrar ssions are very we come
Photographs shou d be available n
name of race/runners' names/
photographer's name.
course, the runners are the most
rFd.-
i :_-:.
e o- a' J.lrd, -o reme^ 06.-'
ted via ema to er ka @u trarunn ng com. med um- to h gh-reso ution f es (at Photos that deplct effort, ernotion, them in scenic p ctures, tool
Unsol c ted materia s welcome, and wil be east 650K8, over 1N4B s better). o"-crl"l, . -,-a o di-ic-t e o o 5ee ultrarunning.com for mo.=
o used as space permtts. Please label each photograph w th: scenic courses are especra ly we come. Of o dc r e. teoa'o.,o.dce ep

L'LTe&!u i! N tlrG CONTRIBUTING EDITOR CONTRIBUTING PHOTOGRAPHERS CONTRIBUTORS

Er ka Llnd and llatt
PO Box9
Glenn Tachryama, Trappe, Tanner Co leen Theusch, Heather Stacr : . :

COLUMNISTS lohnson, M le 90 Pholography, f,/yles a^

, \d1qle. ,o. I 5-o . :
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Smythe/M ch gan Bluff Photography,
^d"-
www.ultrarunn ng.com Sunny B ende, Dona d Burag io, Vedi qpr. Va l $ ra..i t1^60
Gary Cantre , Gary Dudney, E I e Luis Escobar Dobs6r. , Ll nto eo-0, .
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ART DIRECTOR Cory Smth, Devak \'lurch, Doug Cassaro, CORRESPONDENTS AT LARGE
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PUBLISHER Susan Bush PRINTING
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ilililitililliltiltil|liltilIiltiltilililtil|
 NEWS & NOTES

Dear UltaRtniung, that's what I kept telling nl-:t-l:. H-.'.'..-,..'r.. -.. :-.. I staned running 8 years ago at the age of 40.
On Saturdav, May 12, 2014, I participated in the hours and da1,s ilent br.l:ta:re: and nothing about it comes easy to me. I'm a
=.--::.'.'.-:..
Mt. Hood 50 race. I went, I ran...l didr-r't conquer. about not runnin$ to ml r;rl i.-rc'rr:.,r. :.:::-. solid back of the pack runner who is almost al-
It was my third 5Gmiler in five years, my second failing. Failing n'r1,'selL iailni n'i ;;,:..c:-. ..:-.. n-avs pushing the cutoffs. That being said, I love
=
time at Mt. Hood, but my first attempt to run my ultra-supporrire hLr-l' .' :, : ' , i .: . r-rltrarunning, I love the challenge, and I love the
a sO-miler by myself with no pacer to support many hours alone n,irile I ,''. as ..il: ::':::---:. - rr.:: people who surround the sport.
ar-rd urge me on. It was a very hot day and many last night I pulled ou- r)r. ..,'L -' .. . : : ..- Thank you, Kristyn, for reminding me that this
people dropped. I had a total meltdown at Mile Rxo:rrnng magazine fi-or-r-i the sria. a: ::r:-- -,Lrar is a lifestyle I have been fortunate to find and
33.7 at the Red Wolf Aid Station, but I didn't quit. had accumulated while I r',-as !,:re. :',url :r-.e r.e lr embrace. There will no doubt be other DNFs in
Unfortunately, I didn't make the next cutoff at the back was this great artic,e :r,,- K:r:in Bacori. my future, but there will be more successes too. I
Warm Springs and was pulled at Mile 39.2, with "On Not Finishing." She per-tec: ,, ';,rt .r'ti. i'.ords will go, I will run...and I WILL conquer!
less than 11 miles to go. I was disappointed, but all the feelings that had bq. :- . - ':( -rrce
not upset. I would live to run another day and Saturday. I felt like she n-as ta,krns ci,:-e:riv to \1E. Leslie Ames
was already making plans to go back and con- I was not an athlete Eror.,-rnq r.rr. :r-ri I ll llot Eureka, CA
quer the course - on my own - next year. At least a great runner by an}, stretcl-r oi tl-ie rmasinatlor-r.

QUAD BADWATER - JULY 15, 2014

Lisa Smith-Batchen of Driggs, Idaho complet as she was carried by the knowledge that the serious injuries in its 27-year history). The star.r-
ed four consecutive crossings of the 13s mile accomplishment would raise enough funds to dards of the Park Service's safety assessment
Badwater course, plus tacked on two ascents "build lo new fresh water wells in Africa." are not clear, but following the capricious act
of Mt. Whitney. Her route was two out-and- Ironically, Smith-Batchen's feat was accom- Iast fall it is very worrisome for future athletes
backs from the lowest (and usually hottest) plished during the only year since 1987 that the seeking the ultimate challenge in Death Valle]'.
place in the US at 282 feet below sea level, to actual Badwater race did not happen over the But in true ultra spirit, race director Chirs Kost
the highest point in the lower 48, Mt. Whitney same course. In a case of brazen and extreme rran embraced this challenge. He created a neu'
at 14.505 feet. Temperatures peaked at 127 de- lovernmental bureaucratic hubris, the actual route, bypassing the traditional first 90 miles
grees, and stood at 120 frequently during the 1,t Badwater race was surprisingly denied per- within Death Valley National Park and creat-
day trek. Fifty mile-per-hour winds and sand mits out of the blue last fall for zQl+ (the single ing an alternate course with significantly more
storms only made the going that much tougher crossing race would have occurred in the same elevation gair-r and higher altitudes, while main-
lor Smith-Batchen. Her motivation for the feat general time Smith-Batchen and her crew were taining the Mount Whitney finish line that is
was to raise awareness and provide fresh wa- traversing it four times). The permit denial cited just as much a hallmark of the Badwater 135 as
ter for underprivileged populations through the need for the new park service superinten- its traditional start line. It took place on July 21.
the organization Badwater4GoodWater. This dent to analyze the safety of the race (despite 2014 and a full race report will appear in our
cause drove Smith-Batchen through low points. the fact that the race has had no accidents or Ocrober issue of UltraRunning.

UTWT UPMATE
The Ultra-Trail World Tour international ultra- ueru Standings are sure to change after UTMB or.
marathon race series had its 7th and gth races l.RyanSandes,SouthAfrica 629points 3races August 29. But as with the Montrail Ultra Cup
on the last weekend of June - the 11ek Lavaredo 3. i[t""?""8i,11!;'j:1i;:," ;ai
Ultra Trail Race and The Western States 100. The woMEN
X::::: 3:;li: and Western States 100, the series likely won't b.
decided until after its final race on October 2-:.
ambitious race series, in its inaugural year, con- 1. Nuria Picas, Spain 625 points 3 races La Diaganale des Fous on Reunion Island. The
sisrs ol ren iconic r00k and loriger-tiail races 3:Fijlii,l]X"Xl",];l,iil,
all over the world. Series standings for the top
;3;;:iffi
3-:::: race traverses 164k of technical trails and ove:
30,000 leet of climbing.
three are as follows: Note: three races maximum are used for scoring.

UTWT elites JezzBragg, Ryan Sandes, Brendan Davies, Nick Clark, Meghan Arbogast, Nathalie Mauclairi Vajin Armstrong
and Dylan Bowman at the series briefing in Squaw Valley on June 27.

b
 NUTRITION

RECOVERY FOR SPORT I'U.'URIEs ANID FIARD RACES

bE 9,mnA Blende, M.S., Sports Nutrtiorust

ICE, REST AND PHYSICAL THERAPYI U$hI WC 'blocks, known as amino acids, are needed to BCAAs are currently used clinically to boost
hate these words, but sometimes, things hap make repairs and stop small injuries from be- recovery after musculoskeletal injury or surgery.
pen. While these rernedies are significant in the coming major ones. Long protein chains made Individuals suffering from physical trauma
treatment of cuts, bruises, muscle and joint inju- from these amino acids make up the basic struc- need to rapidly manufacture new body tissues
ries, broken bones and swelling, researchers are tural unit of a collagen fiber. Collagen fibers while making sure that any cells not affected by
discovering that what an athlete consnna after give connective tissue its tensile strength and the injury remain healthy and viable. To quickly
being injured and during treatment can either are the basis for substructure repair. create new tissues, the body uses amino acids to
delay healing or promote recovery. Not only can There are tlvo Rpes of proteins - animal pro- assemble mint+ondition proteins that will be
nutrition facilitate the healing of injuries, but teins and vegetable proteins. Animal proteins in- the foundation for new muscles, tendons and
it can also aid in the recovery of delayed on- clude milk protein (or "complete milk protein"), ligaments. Some studies have shown that BCAAs
set muscle soreness (DOMS) following intense which has both casein and whey together. Casein have a special capacity to boost protein synthe-
or long runs. In addition, an anti-inflammatory protein prevents muscle breakdown, whereas sis and inhibit protein breakdown that none of
diet is excellent for health in general and post whey protein builds muscles. Whey is easy to the other amino acids have. Indeed, trials have
workout muscle and joint recovery in particular. digest, is absorbed more quickly than casein suggested that BCAA supplementation, in addi-
So-.What do I eat? and is therefore the animal protein of choice for tion to post€xercise carbohydrates, attenuates
Immediately following an injury or a hard injuries. Vegetable proteins include soy protein muscular damage during prolonged endurance
race (even an extreme training run), the healing (excellent for recovery), rice protein and legumes exercise and reduces post-exercise CK (creatine
process begins. Wounds and cuts heal, strained such as beans. Rice or beans alone is not a com- kinase-a marker of muscle breakdown) activities
and torn muscles, tendons and ligaments are re- plete sorrce of protein, meaning each one does as well as DOMS.
paired and bone fractures mend and remineral-
ize. First, "clean-up" cells are sent to the injured GLUCOSAMINE
area to remove damaged tissue. This is followed Glucosamine is another amino acid that is
by an appropriate inflammatory response that sometimes recommended by orthopedists and
includes laying down collagen fibers and re- other doctors to decrease inflammation and
building healthy connective tissue. The normal pain associated with degenerative joint dis-
healing process can include redness, heat, swell- AN ANTI-INFLAMMATORY ease and osteoarthritis. The cells that make up
ing and pain, but if this response goes on too cartilage in your joints are called chondrocytes
long, or is too excessive, loss of function may DIET IS EXCELI"ENT FOR and in order to function properly, they require
continue and healing may be delayed. If on glucosamine. Glucosamine is also used in the
the other hand, total elimination of the inflam- HEALTH IN GENERAL AND production of glycoproteirs, which are found
matory response occurs (such as with cortisone, in ligaments, tendons and sy,novial (ioint) flu-
NSAIDS or other drugs) delayed healing may POST WORKOUT MUSCLE id and may also assist in healing these tissues
also occur. With time, full recovery can occur when injured. Some studies have shown that
and an ultrarunner can be back on the trails AND JOINT RECOVERY IN oral ingestion normalizes cartilage metabolism
and back to his or her training schedule. Nu- by stimulating synthesis and inhibiting degra-
tritional support can make a big difference in PARTICULAR dation while also decreasing pain and inflam-
speeding this process along. mation and increasing function. The jury is still
A major injury alters an individual's nutri- out on this and more studies need to be donq
tional requirements. For example, studies show Although glucosamine is almost universally
& that athletes who have broken their femur may found in most foods, the lack of quantifiable
experienc e an Lnuease in basal metabolism of levels and data on bioavailability makes supple-
*ffi around 20%. This is because their bodies "gear mental forms an alternative. The usual dose is
H ,rp" to repair the injured bone. Thus, an athlete not contain all the essential amino acids, but in 1500mg daily spread out over three doses.
! who might require 2000 calories during a typi- combination they become comryl.ete. Soy protein
H cal dav with no exercise could see their caloric is the only vegetable sotrce of comrylete protein. FATS
! requirlments shoot up to 2200 or even 2400 cal- Top quality protein-rich foods like eggs (or Low energy production from reduced or low-frt
E ories with a broken bone to repair. Often. run- egg whites), soy products, lean meats, fish and diets results in poor tissue maintenance, incorn-
ners figure they are not training so they decreasenon-fat or low-fat dairy products will aid heal- plete repair of muscle damage and hindrance of
their caloric intake. In addition, the changes in ing and are essential in coming back from a bone matrix mineralization. The consequences
nutrient requirements in response to an injury sports injury. And remember - don't skimp on of severe fat reduction can result in disruption
are not simply a matter of increased calories. calories during an injury, because this can delay of bone resorption, suppressed bone formation
Various parts of the body have unique nutri- healing. If you do not provide enough fuel for and an increased risk of stress fractures.
tional needs to heal a particular injury. Bone your brain, muscles or other organs to function, Chemical mediators (hormone-like substances
and cartilage tissue might require something your body will raid your cells trying to rebuild produced from the polyunsaturated fatty acids
very different from muscle or nerve tissue. damaged tissue in order to function. If you are omega-3 and omega-6) regulate inflammatiorl
Listed below are the macronutrients and mi- Lostngweighq be careful. You may not be getting blood clotting, vascular dilation and immune
cronutrients that affect sports injury healing enough protein to fully restore your health. function suppression that occur with injuries
and their mechanism of action. The best food One way of controlling the outcomes of inju-
sources and related research are included too. BRANCHED CHAIN AMINO ACIDS (BCAA) ries is by regulating these mediators. They can
The term "branched chain" refers to the mo- have pro,mflamm.atorg effects as well as ann-bu
PROTEINS lecular structure of three particular amino ac- flammaton4 efiFects - it is all a matter of balane-
The body makes millions of new proteins every ids - leucine, isoleucine and valine - which play Problems arise when one type predominates;
day to replace worn-out ones that make up con- an important role in protein synthesis. Muscles over the other. The qpe produced is determindl
nective tissue, red blood cells and muscles. Dur- have a particularly high content of BCAAs, mak- by the composition of cellular membrane fr4
ing exercise, muscle tissue is being broken down ing up approximately one third of skeletal mus- and the type of fats included in the diet direcfi
at a high level and additional protein building cle in the human body. influences those. omega{ fatty acids are mud{
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 usually obtain the vitamin by exposure to the w Increased demands lor iron. Hard training
sun, but recommendations to obtain vitamin and long traininf runs stimulate an in-
D via a dietarv sr-rpplement is now favored by crease in red blood cell and blood vessel
many doctors because of the link between sun ex- production, and increases the demand lor
posure and skin cancer. The preferred source, D3 iron. Iron turnover is highest lor endurance
(cholecalciferol), may not be acceptable to vegans athletes training at high intensity - think ul-
and many vegetarians because it is synthesized trarunners. Towards the er-rd of the season.
fiom animal fat. Researchers are recomtnending iron levels may be depleted.
between 800 and 2000 IU daily, or exposure of Z High iror-r loss (blood loss through injury
the arms and legs to sunlight 20 to 30 minutes or menstrual periods). In endurance atl-t
during the middle ol the day twice a week (with- letes, foot-strike damage to red blood cells
out sunscreen). Sounds easy for an ultrarunner's in the leet due to running on hard surlaces
long training run, IF the sun is shining! or rocks lor long periods or with less-cush-
ioned shoes (hemolysis) leads to iron loss.
V,f&nfilf1t E tx Finally, because iron is lost in sweat, heav--r''
Vitamin E is a major antioxidant and functions sweating leads to increased risk of deficienc-v.
to quench free radicals in mosttissues in the
human body. Because flee radicals are a chief The only sure way to diagnose an iron defi-
consequence of inflammation and connective ciency is a blood test. Some athletes take iron
tissue damage, their presence delays wound heal- supplements to prevent a shortage. However,
ing and repair. The primary role of vitamin E is recent research suggests that excess dietary iron
to protect the polyunsaturated fatty acids that are - can inhibit the absorption of another crucial
part of cell membranes against oxidative damage. ,: mineral - zinc. In addition, when you have an
Its mechanism of action is to interrupt the chain
tl infection, your body temperature rises, and the
reaction of fiee radical cell membrane destruc- Fresh eggs are a great source of protein, iron amount of iron in your blood drops. The iron
tion and therefore maintain membrane stability and other essential nutrients for recovery. fall-off doesn't mean that more iron should be
and flr"ridity. This keeps other cellular structures ingested, though. The "fever plus low iron" com-
fiom "leaking" and also being destroyed. bination acts as a sort of natural antibiotic, due
Primary food sources for vitamin E are vege- to the fact that many microorganisms are sim-
table oils, avocados, nuts. seeds, wheat germ and ply unable to grow when they are confronted
whole grains. Because these are mostly high-fat with higher temperatures and reduced levels
foods. athletes restricting their fat intake or ANTI-IN FAI\I TVATO RY D I ETS of iron. Iron supplementation may provide the
calories may be deficient and taking a supple- The follow ng guidelines, when choos ng fooos bacteria what they are lacking and might acttr
ment might be a good idea. The recommended and beverages, wrll promote healtng and accelerate ally exacerbate your disease!
'"66ya'y 'rom por Ls-re aled ir u e: The RDA for women and teenagers is 15 m$r
amount for athletes is 400 IU daily, but check
with your doctor first. Unfortunately, high dor Eat as much fresh food as possrble and include day and lor men it is 10 mg/day. Endurance ath-
es can create an inflammatory response because plenty of fruits and vegetables. Grapes, blueberr es, leles may need 'lrehtly more. You can get irott
very high levels ofantioxidants can convert into strawberries, oranges, kiwis and vegetables from all in both animal and plant foods, but the iron irr
pro-oxidattts. parts of the rolor spectrum. lnclude some cruciferous animal sources (called lrcme iron), has a mucl.t
(cabbage fam ly) vegetables. higher absorption rate. Iron-rich foods include
v,?&&ri!nr K A m for variety and eat "as close to the source" as lean red meat, poultry fish, eggs, fortified cereals.
Vitamin K is crucial lor both blood clotting and possrble. Avoid hlghly ref ined and fast foods. Mini- nuts and legumes. Other strategies include the
as a coenzymein bone mineralization. Studies mize processed foods. Avoid HFCS (high fructose consumption of vitamin C with vegetable sourc
have shown that low intakes have been asso- corn syrup). es of iron (called non-heme irons as vitamin C ert
ciated with decreased bone mineral density Watch your intake o{ refined carbohydrates with hances iron absorption (f?om non-heme sources
10
and may play a role in injury development of hiqh glycem c indexes such as whlte pasta and white only) and cooking with cast-iron skillets.
some runners. Sources include spinach, Brussels ri(e. Fat fl^ole g'a,r' :.t.4 ds bro^r '(p. o,;To".
sprouts, broccoli, asparagus and green leafy veg- p lafs and bulgur wheat nstead. eAi_erL,,M
I Eliminate trans fais. Eat a good source of omega-3 Calcium is the n.rost abundant mineral in the
etables. Our gastrointestinal tract also produces
vitamin K that we can use. fatty acids, such as wild fish (tuna, salmon, mackerel, human body. The average adult has almost three
henrng, bonito) or fish oil supp ements, f axseed, pounds of it,gg% of which is stored in the bone:
o
i&&&r pumpk n seeds and walnuls. Cut back on omega-6 A lack ol dietary calcium is associated with a
Dietary intake and total body stores of iron po yunsaturated fats. lower bone mineral density of the skeleton o-
may have an effect and be a contributing fac- Eat ean protein sources such as chicken, beans, athletes and can lead to an increased incidence
tor to recovery. Iron deficiency and low blood soy and tofu. Cut back on red meat. Reduce animal of stress fiactures. mostlv in the lower legs. Tht
iron levels can impair the muscles' ability to protein and increase vegetable protein. main function of calcium is structural, but tht
provide orfTgen to the working muscles. A lack Sp ce - up. G nger, clry, TJ, Tner c. caye "e oeppe,
r remaining 1% is found in the blood and cel.,
of oxygen durir-r$ energy production can cause garlic and other spices can have an anti-inflamma- where it is used in blood clottir-rg, muscle conttn-'
a buildup of lactic acid concentrations in the tory effect. i,on and other metabolic processes. This 1% is sr
muscle, which can contribute to muscle fatigue Dr nk more white or green tea. lf you have alcohol, critical that the body will pull calcium fron.r th.
and injury. Low iron levels also decrease the dr nk wine (preferentially red) or beer (only when bones for usage, even at the risk ofcausing oste:-
rate at which muscles and connective tissues consumed n moderation wrth food and no more porosis! And, especially pertinent to ultratunne:.,
are repaired, allowing minor injuries to blow than two a cohol c drinks per day). Excessive a cohol after dehydration, lack of calcium in muscle ce1 ,
up into major problems. can have a reverse healing effect by e ther triggering is a primary cause of muscle cramps.
The following factors (or a combination), inf ammation and/or mped ng healing. Dairy products are the most comlrloll Soulcc:
place athletes, and particularly endurance ath- Dnnk water. Water is vital for transporting nutrients of calcium, including milk (skim, low-fat or h;.
letes. at risk ol iron deficiency: to cells and flushrng out waste products and toxins. fat), low-flat cheeses and yogurt. Other Sources or:
Drink to your thirst. fortified juices, tofu, collard greens and kidn.
ffi L'radequate supply of dietary iron. Athletes Eat dark chocolate wrth a minimum of 70% cocoa. beans. A lack ofdairy and fortified foods in tr .
who avoid red meat may have difficulty diet may require supplementing. Calcium citr.'-.
meeting the bodls iron needs. is more absorbable than calcium carbonate -
calcium gluconate and combining them with meats and grains grown in soil abundant in entsin the diet, sufficient intake is necessary but
vitamin D and magnesium will aid absorption. selenium (where most US grains are grown). The more is not necessarily helpful. Mega-dosing can
RDA for selenium is 55 micrograms per day. turn some vitamins fuom anninflarwnatorA to
A WORD ABOUT COMBINING AND TIMING prdmflammatorA, as cat intake of a high ratio
OF CALCIUM ztNc of omega{ to omega-3 fatty acids. There is also
There are certain foods and situations that Zinc is an essential trace mineral that is in- a delicate balance between free radicals and an-
can decrease absorption of calcium or calcium volved in numerous biological processes, but tioxidants in the body. For instance, vitamins E
supplements. Spinach, chard, kale, soybeans for athletes, its roles in supporting the immune and C work together to protect each other from
and cashews are high in the compound oxalate, system, assisting in the uptake of oxygen and oxidation and can "recycle" themselves to be
which binds calcium and makes it unavailable generating energy during high-intensity exercise used to neutralize another free radical. A-lthough
to the body. And since an acidic environment are of prime importance. In addition, it is essen- ultrarunners and other endurance athletes may
is needed for calcium absorption, any alkaline tial in forming bone and cartilage cells. Stress need more repairin$ nutrients than non-exer-
foods or antacids are detrimental. Finally, car- fiactures or torn cartilage require these cells to cisers, the amount needed is still not excessive.
bonated beverages contain phosphates that re- work overtime to repair the damage, and with- Most ultrarunners are dealing with "quantity
duce absorption. out enough zinc, your rehabilitation could take of running" injuries. In other words, most mi-
much longer and the repaired tissues could be nor problems would not reach injury status if
SELEN!UM less-than-perfect. fewer miles were run per week. This would pro-
Most selenium found in nature is part of a pro- If you don't eat meat or take a multivitamin, vide more time between bouts of running for
tein and considered an essential trace mineral. you may be short of the lsmg that your body re- healing and rest to occur too. Therefore, any nu-
It is necessary for the functioning of many en- quires daily. Good sources of zinc are red meat, trient that can slow down, damage or speed up
4,rnes, particularly those found in antioxidant clams and oysters; vegetable sources include recovery becomes especially helpful for contin-
enzymes, and works alongside Vitamin E in this wheat germ, whole-grains and fortified cereals. ued training and improvement. Eat foods that
capacity. It is also involved in thyroid hormone can sustain and maintain your running, and on
metabolism and immune function and is there- SUMMARY occasion, aid the recovery process. @
fore important in recovery. The keys to repairing injuries with nutrition are
Foods rich in selenium include seafood, moderaion and bal.ance. As with many nutri-

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PresGntGd by: Southeastern Tlail Buns
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and TnG lal(G lilartin 100

501( and 251( Irail Baces - le lracft 0n lloulle 0a[ mountnin

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Eleuation Gain
llouem[et 22nd- llak ffountain State Park near Bimingham, ilahama

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 ASK ANN

DO NOT MAKE YOUR DNF A DNL!

by Aru+Trason

Dear Readers, Aid stations were only about five miles apart,
I get a lot of questions regarding not finishing and water bottles seemed like extra weight that
ultra marathons. Recently, I had a conversation would slow me down. Fortunately, early in the
with a dear friend who was distraught over the event a fellow runner shoved a water bottle
fact she dropped out of an ultra relay. As a re- into my hand. He taught me my first of many
sult ofour conversation she prepared a wonder- lessons about running ultras: carry the right three.
ful list of things she learned from her experi- amount of liquid for the conditions. Five miles l. Buy 2nd battery pack for Petzl. 2. Have back-
ence. I feel privileged and honored to share our between aid stations on trails, in over 100 de- up headlamp. 3. Slow the ft** down. 4. Figure
conversation and her list with the readers of gree heat, is just way too far to go without extra out how to set food alarms on Garmin. 5. You
UlffakLmxing magazine. water. I was very slow on uptake even though I cannot run 80k on a tomato sandwich - pre-race
did finish that race. food is just as important as what you're eating
HeyAnn, For the next few years I collected one DNF af-
while you run. Plan for no vegan options and
I dropped out of my section of an ultra re- ter another, culminating in two failed attemprs bring everything you need to eat as if there is
lay at the 42k mark of an 80k leg. I made at Western States 100. In 1988, after being pulled
nothing there. If there are good options, it's just
so many mistakes!!! How do I overcome this at Highway a9 (mile 93) in my second WS 100 a bonus. 6. You cannot crew AND run. Accept
failure so that I finish my next ultra? DNF, I retreated to the foothills of the Sierra that. 7. Just run through the mud/creeks/water
Misti Mountains. It finally dawned on me that ultras - your feet are going to get wet. Deal with it
are learning experiences. For tlvo days I wrote and stop wasting time picking a way around
Dear Misti, list upon list of what I had learned &om my the mud holes and water. 8. Salt pills resolve
First, let me congratulate you on running 42k. two attempts at Western States. In future col- sloshy stomach. g. Carry more food than you
That in itself is an achievement. I would like to umns I will share with you what I have learned think you'll need. A nap (or even a rest) and
share with you one of my golden truths of ultra from my own DNF's. In the meantime, let me then something to eat can really keep you going.
marathon runnin$: there are no mistakes, just give you another of Ann's golden truths: listen 10. DO NOT PANIC. It's ok to puke and keep go-
learning opportunities. to others; learn from yourself, r ing. Give yourself some time to pull it together
I've had lots of my own learning experiences So, Misti, do as I did and start with a list of before quitting. Impose a 3Gminute minimum
over the years. I showed up to my first ultra three things you learned and would do differ- stop and regroup time before pulling the plug.
marathon event (American River 50, 1985) with- ently for your next ultra marathon event. 11. Get a dang Suunto so you know how far
out a water bottle. The day of the event the high you've gone. 12. C,et little speakers for the iPod to
in Sacramento was triple digits. I was young Ann - play music for races that disallow headphones
and narVe. What's so bad about a little heatt Below is my list - I could not stop at just (but allow personal speakers). 13. Run events you
can finish in 20 hours. Your body hates 4 a.m.
14. Running in the dark makes it hard to tell if
you're going up a hill- when you're panting and
breathing heavy just walk, 'cause it's probably
a gradual incline. 15. At night, find someone to
run with even if it's a bit slower than you'd like.
15. C,et Rx clear lenses to help with depth percep-
tion, especially at night.
I could go on, but the foregoing lessons
learned will get me to the finish line next time!
Misti

So, dear readers, if you want to improve

your ultra performance, treat your mistakes as
learning opportunities. Misti took the time to
prepare a list that will make her a better ultra-
runner. Now sit down and prepare your own. I
would love to hear your list the next time we see
each other on the trails! !B

Aym Tyason is a l4-iune wom.en's chwmryion at the

Western States 100, anL set World Records at the
so-nNile (5:40:18 tn 1991),1O0K (zfro:47, 1c)95), l2-HotV
(9l miles 1j12 yards,1991) and lOO+yiLe (n:U:+2, tWt)
distanru. ArLl1 was co-dxrector of the Fuetrails fr
mNorthemCalifoniaJor 10 Aears, andhas taugh
scimce at thn college Level. r

Send your questions to

AskAn n@u ltra ru n n ing.com
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 FROM THE COACH

HOWTOAVOIM IIUJWWEMS
bg lar. Sharman

Consistent training is probably the single most that a large proportion of running injuries start
important fuctor for improvements over time in with tightness building up in the muscles. This
ultrarunning. However, two ttrings usually get in leads to an altered gait and strains on other
the way of this, both of which you have control parts of the body leading to injuries. Your bio
over - fitting things into your hectic life and stay- mechanics have evolved to make the entire
ing uninjured. So, assuming you're motivated movement pattern of every part of your body most injuries caused by repetition.
enough to squeeze runs in, how do you minimize works fluidly together, so a kink in one place
the chance of injury and lessen the impact of the knocks the whole system out of kilter. For ex- SUMMARY
inevitable setbacks that every runner deals with? ample, a tight right glute may alter your form to Some people are more prone to injury than oth-
strain another area, say your left knee. The issue ers and part of that difference is due to their
ILEX]BILITY, STRENGTH isn't the knee, but the original area that alters physical history. Someone who has played nu-
AND STABILITY TRAININIG your biomechanics. merous sports their whole life without sustain-
Every runner knows that the body needs a So how does it work in practice to "listen ing major injuries will generally have strong,
little help to correct any imbalances, but these to your bodf'z fhis is an area where experi- robust muscles and connector tissues. Another
may not be apparent without a professional ence certainly helps, so that you know how who suffered numerous injuries through high
assessment. They may only come to the fore your body should feel when training hard. Gen- school sports is likely to have to be extra careful
when you injure yourself. Every sport places erally it's as simple as paying attention when to avoid past injuries flaring up.
different demands on your muscles, ligaments something feels 'off and assessing whether you Also, as you age your body won't be able to
and tendons, but a key theme in every case is need some additional rest, whether it's serious sustain as much of a battering during training.
the need to build strength and stability while enough to seek professional help or if it's just a Overall, the tips listed above help to identify a
maintaining flexibility to avoid limiting your phantom niggle. rf in doubt, rest it and see the problem at the earliest stage (which is inevitable
range of motion. next topic below. Howeveq any issue that lasts at some point for everyone) and help to limit
Many runners hate the thought of gyrn work, longer than about a week without noticeably it to a minor injury rather than something that
so it's often easier to use exercises that fit natu- fading is worth seeking a professional medical destroys your training for long periods. @
rally into your runninfl routine as a warm-up. opinion. The sooner you do this, the cheaper
The specific exercises that will help you most de- and quicker the treatment is likely to be. Ian Shnrma'vt ts avt TJSATF cuffied ultranmning
pend on your entire life to date and how that's coarh, C,rand" SLam of UltrarluwLutg record halder
affected the way your body is put together. At FOAM ROLLING AND MASSAGE and the 2o13 Leadvtlle lN champion. He\ nm owr
a minimum ifs helpful to have a few exercises Foam rolling is the cheap option that can be ln ulffas and marathotts m wer 3o co'wttnes,racx
you can do away from the gym and incorporate fitted in while watching TV, while sports mas- Jrequentl,ttr md hts webstte is wvvwsharmatia.rL.com.
into a quick 3-minute warm-up to your daily sage will get deeper into
run. These exercises should work on your flex- your muscles but can
ibility, strength and stability and ideally be per- be expensive. This is
formed in a similar position to running (i.e. up one of the areas I con-
right and standing without any machines to aid sider almost as impor-
stability) to provide benefits through specificity. tant as training itself,
I recommend exercises that are done in a Both options help to
controlled manner with a focus on keeping minimize the build-up
good form to teach the body good movement of tightness in the mus-
patterns. Multidirectional lunges, leg swings cles, which could limit
16
and single-legged squats are three quick and your range of move-
easy exercises that can be added to your warm- ment and therefore
up with minimal disruption. within part
cause strain
: ofyour kinetic chain.
REST Foam rolling should
o A second area that affects injuries is not overdo- ideally be performed
E ing training. Simply put, if you push your body daily, but at a mini-
harder than it can deal with, it'll get injured. It's mum buy a hard foam
always better to turn up to a race a little under- roller and use it twice
trained than a little injured or over-trained. So a week. Massage is
switch runs to walks if you feel really worndown, more of a luxury due
prioritize quality sleep and treat your recovery to its cost, but ideally
runs as having only one purpose - to help your a massage every two to
body repair itself through active recovery. four weeks will help to
lessen the chance of in-
LISTENING TO YOUR BODY juries. Unfortunately it's
This is the most clich6d line you'll see in anything nearly impossible to get
written about ph5nical training. So am I just being hard scientific evidence
la4r including it here? Well, no, since it's a well- of the recovery benefits
known phrase for a very good reason, although of massage, but there's
what it actually means is less well understood. no doubt it increases
The way I describe it when coaching runners the range of motion of
is that most injuries start off with little signals your muscles. It won't
that something isn't right. I personally believe stop trauma-based in-
from experience with runners of all standards, juries but it should
and conversations with many physiotherapists, reduce the chance of
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GEAR REVIEW

COM PRESSION AM W ALTRARU Iu NIruG

bg DonaLd hnaglio

Manufacturers make all sorts of claims about 2XU Compression Calf Sleeves (g+s)
the benefits of compression apparel, including 2XU Compression Performance Run Socks (gso)
improved strength and agility, increased o><ygen CW-XVentilator Compression Support Calf Sleeve (950)
delivery, decreased lactic acid buildup, more ef- CW-X Ventilator Compression Support Socks (gss)
ficient cardiovascular performance, enhanced Zensah Ultra Compression Leg Sleeves (945)
muscle endurance, improved joint stabilig Zensah Tech+ Compression Socks* (gso)
reduced muscle cramping and faster recovery 110% Double-Life Shin/Calf Sleeves (gzs)
time between workouts or races... just to name 110% Flat Out Sox ($60)
a few. The research behind some of these claims CEP Progressive+ Calf Sleeves ($40)
is tricky, and has historically delivered mixed CEP Progressive+ Run Socks ($60)
results on the question of whether compression +Zensah earns extra style points for offering
gear functions fully as advertised. argyle compression socks in two different colors
What's more certain is that many ultrarun- and a wide variety of unique patterns.
ners experience improVements in both perfor- Choosing between full socks or calf sleeves is
mance and recovery as a result of using com- a matter of preference, with some distinct ad-
pression $ear, and many top trail runners swear vantages to each. Full socks allow you to extend
by their benefits. What follows is a rundown of the graded compression all the way up from
some science behind compression apparel, as the foot, and also provide a bit ofjoint stability
well as a practical overview of factors to con- (see next section) at the ankle. They're also easier
sider if you're in the market for compression from a convenience standpoint, as you have
gear ofyour own. only two garments in your bag to keep track of
instead of four. However, if you plan to change
SOCKS AND CALF SLEEVES socks at an aid station, or have a preference for
The earliest compression apparel to attain wide- sticking with your favorite brand of trail sock,
spread use on the trails were lower extremity gar- calf sleeves are the way to go. A solid core compression kit from CW-X
ments - which is appropriatg because the science
behind them is the oldest and best established. SHORTS AND PANTS
Compression socks have been utilized in Circulatory system benefits aren't the only way looser in patterns that mimic and complement
the medical arena for decades, particularly for that compression apparel aids muscle efficiency. the anatomic lines of the musculature. Areas
patients with vascular disease (impaired blood Another method occurs by decreasing the small- that will benefit from stronger muscle contrac-
flow) or after lower extremity surgery. By apply- scale muscle oscillation that takes place upon tions or increased range of motion are accentu-
ing pressure to the sudace of the skin with elas- every footstrike. When
tic fabrics, compression garments assist the calf your muscles vibrate
muscles in circulating blood effectively, thereby on impact, they expend
reducing swelling and the risk of blood clots in a fraction of their po-
IROII H(IRSE 1(l(I MILE,
the lower extremities. The application for athletic tential to first stabilize I(l(llffl,I
Al{D 50 MIIE EIDURAI{GE RUIIS
performance and recovery is essentially the same. themselves before apply-
lncreased blood flow from compression gar- ing focused contraction
ments can occur during exercise as well as at in the necessary direc-
SATURDAY, FEBRUARY 7,2014 - 7:00AM
THE COURSE: 10th ANNaAL
rest. During exercise, improved circulation to tion. If compression fab-
Scenic paved Rail Trail and Forest Service dirt roads. Flat and
the calves optimizes their oxygenation delivery rics spare your muscles
very fast course. The course stafis and finishes in Florahome, FL.
and more efficiently removes the byproducts of a tiny amount of energy
prolonged muscle activity from the tissues. This with each step, over a Well stocked aid stations. Free cookout for runners and 1-amilies.
i
produces tr,vo primary functional benefits: your long distance they could Course is a 25 mile loop. 50 milers do 2 round trips,
muscles can function at a higher level for a lon- provide substantial over- 100km 2.5 and i00 milers 4loops.
ger period of time - in other words, they fatigue all savings. It is also
O Time Limit: 28 Hours
less quickly - and they recover more effectively thought that limiting
Buckles to all 100 mile and 100km finishers.
after activity because the normal pooling of flu- excess muscle vibration
id in the tissues is diminished. Many runners decreases the Medals to 50 mile finishers.
severity of
experience less muscle soreness after wearing muscle soreness experi-
compression gear during strenuous activity.
Entry Fees:
enced after a hard effort.
To optimize blood return from the calves to For the large muscle l00mile - $160
the heart, most compression garments provide groups of the upper legs,
100km - 5100
pressure that is graduated, or stronger in the low- compression apparel
er portions than the higher portion. The "sweet combines decreased 50 mile - S80
spot" of pressure appears to be in the range of muscle oscillation with
20 to 3ommHg. If that unit of measurement is tar$eted support and Sponsored by:
unfamiliar, think of it this way: when you put stretch components to '
your arm in a blood pressure machine, the cuff optimize the -t4
zzz* rrrEr r--$lE[
PIrlt{AIf,
muscles' :f{18
gets pumped up to almost 200mmH! before be- overall range of motion
ing slowly released to obtain the measurement. and contractile strength. INF O/RE GI S TRAT I O N
For calf compression, you have two style op- Instead of simply grad- WWW.IRONHORSE IOOKMCLUB.COM
tions: calf sleeves or full length compression ing the compression CONTACT: Chris Rodatz, Race Director
socks.Most companies marketing to ultrarun- from bottom to top, . Orange Park, FL 32065
986 Lake Ridge Dr.
ners offer both styles, such as the following pants and shorts are con-
904-655-6511 . c
models we tested: structed to be tighter or
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RECOVERY AND ICING carry about 50 gel packets on your next long run. and do some knee bends as well as lateral
Aside from their biomechanical properties that HOW TO SHOP movement. Make sure the apparel isn't overly
improve recovery. some compression garments When you're ready to give compression apparel restrictive, and that there isn't any bunching of
a try, where do you start? Keep the following
can facilitate icing your legs after activity as well. material. Fit is key. Fit is key. Have we men-
Pockets sewn into the compression fabric are guidelines in mind as you start shopping: tioned fit is key?
designed to hold small ice packs that can be Fit is key. There's no overstating this. Try on Take your temperature. Well, not literally ...
directly applied to key muscle groups to fur- apparel in person whenever possible, because but identify how warm you want your apparel to
ther decrease post-exercise pain and soreness. the cut of various brands may differ. Some are be More restrictive compression garments tend
Reusable cold packs are typically provided with tighter than others, some are thicker, some are to be thicker, and therefore warmer than gear
these garments, and can be stashed in the freez- proportioned differently. If you can't find the providing less compression. And even the most
er while you nrn so theyre ready to help you as brands you want to try in your local running breathable compression garments run hotter
soon as you get home. store, buy a few different kinds online and try than traditional performance fabrics, so if your
This is an area where some spofls medicine them all. Yes, it's a hassle, but it's worth it. comfort is impacted by warmer clothing, con-
companies have crossed over into the realm of sider going with less coverage: knickers instead
Check your gender. Obviously this is an easy
performance apparel - for example, a company of fulI pants, or calf sleeves instead of full socks.
one, but it relates to Guideline Number 1. Some
called Runner's Remedy makes a Calf Sleeve of the products covered here are made in unisex One last note: as great as compression ap
versions, and some are $ender-specific. Depend- parel can be, it's not magic. Kilian Jornet helped
($z+) wittr a pocket on the backside to ice the en-
tire calf, including the Achilles tendon. Among ing on your individual anatomy, that may make spur the compression boom in ultrarunning,
the performance apparel companies, 110% is on a huge difference in finding the right fit. especially during his debut at Western States in
the forefront of combining compression and ic- Know your measurements. Compression 2010 wearing an extensive Salomon S-Lab com-
ing: among their product lineup are compres- apparel is typically sized in traditional small- pression kit. He experienced problems that year
sion/ice combo garments for the ankles, knees mediumJarge-Xl categories, but your pants size (who hasn't during their first States?), but he
and thighs. The Juggler Knickers mentioned ear- doesn't necessarily equate to compression $ear came back and dominated in 2Ol1 - however, he
lier cover all the bases, with built-in compart-size. Do you know your calf circumference? ran that year without wearing any compression.
ments (and enough cold packs provided with Quad circumference? What about your weight The lesson: wearing compression $ear doesn't
purchase) to ice your quads, hamstrings, glutes,(and be honest)l These will help make sure you prevent you from having complications on race
hips, IT band and lumbar spine - aLL at the get the right fit - and fit is key, remember? day, and there's no clothing in the world that
same titne. Or if you'd prefer to use the pock- Move around. When trying on gear, run takes the place of training and preparation. So
ets another way, you've got enough capacity to around the store if possible, jump up and down, gear yourself up, and hit the trailsl 0E
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 RUNNING WISE

OZARK TRAIL 1OO MILE TNDURANCE RUN

bg Gary Drdneg

So you are out in the woods, and it is dark River Resort, which doubles as headquar-
and spooky. Pinpoint green lights shine up
NOVEMBER L.2 ters and finish line for the race. The pre-
from around your feet, which upon closer in- STEELVILLE, MISSOURI race dinner and orientation are right there
spection turn out to be the eyes of tiny black CUTOFF - 32 HOURS in the dining hall. The buses to the start
spiders. The trail is obscured by millions of \AAA^/V.OZARKTRAIL 1oo.COM line up at your door step, and you can-
fallen leaves that hide the many rocks, ruts and not beat the luxury of walking a few steps
roots that you are tripping over. Occasionally from the finish to your cabin and falling
you pop out ofthe forest and shine your light down on your bed. Just be sure to bring
up and down an empty road, just emphasiz- stufffrom my drop bag had been all laid out for plenty of bedding. When they say the guests pro-
ing how very far out in the middle of nowhere me. A down blanket appeared over my shoulders vide their own Iinens, they mean it.
you are. Welcome to the Ozark Trail too in the and a cup of soup materialized in my hand like AREA ATTRACTIONS Steelville fashions itself
Mark Twain National Forest of the Ozarks of magic I watched someone expertly tend to my the "Floating Capital of Missouri" because of
South central Missouri. You thought Halloween friend's blisters, and then, thoroughly recovered, the three nearby rivers: the Maremac, the Huz-
was over, but the long, dark night that stretches we hiked out with sandwiches in hand. I had zah and the Courtois (pronounced "coat-away''
from 6 in the evening until almost 7 the next been toying with the idea of dropping there. by the locals). During the summer, rented ca-
morning has brought back the goblins. You Beware the stretch of the race from about 40 noes and boats fiIl the rivers, but you'll be there
wade through a cold river that soaks you up to miles to 80 when you are struggling through the during the off-season when all the canoes are
your waist and then you are back in the end- night and the gaps betr;veen aid stations are 8.7, stacked in rows next to the resorts. Ifyou have
less forest. The leaves hide the trail but you've 72,8.1,9.6 and 7.5 miles. Anything over 5 miles some spare time, hit the antique malls around
learned to pick out the openings in the forest feels like forever at that point in the race. I refer Cuba, try a country diner or just park in Steel-
where the trees are less thick and feel your way to this part of the course as "murderers' row." It ville and walk around. If you're staying at the
to the next course marking. Just make sure to requires patience and determination. Bass River Resort, get some coffee, sit on the
put something down on the trail pointed in the But the night also holds a lot of charm. The porch and relax.
right direction if you go off into the woods, or moonlight reflecting off the watet in the rivers, BOTTOM LINE
the Mark Twain just might become your perma- the stars you see through the trees and the peace- The woods are lovely, dark and deep,
nent home. fulness of the vast quiet forest are all magical. But I have promises to keep,
Yes, this race is a challenge, but it is not to be TRAVEL The nearest major airports are in And miles to go before I sleep,
missed. The point-to-point trip along the Ozark Kansas City and St. Louis. St. Louis is by far the And miles to to before I sleep.
Trail is a unique ultrarunning adventure, espe- closer of the two, only about an hour and a half Robert Frost could have been writing these
cially the long Blair Witch Project night. The trail from Steelville and the Bass River Resort. From lines about the Ozark 100. A good ultra takes
snakes through mountains, hills, knobs and val- the airport in Kansas City, you're looking at you on a journey within yourself, into your own
leys filled with crystal<lear streams, rivers and about a four hour drive. Either way, your final deep and dark places. For about half the field
waterfalls. The course is well marked, especially few miles from the town of Cuba on Route 414 each year, those places prove to be too dark and
in the tricky river bottoms where the trail zigs to Steelville will acquaint you with a very rural deep. The finishers, on the other hand, drop off
and zags getting to the crossings. part of Missouri. of the last big ridge, come down to the Bass
The aid stations are a blessing. I'll never forget WHERE TO STAY There are cut rate motels River Resort on the Courtois River and emerge
reaching Berryman Campground at mile 81 and scattered around in small towns nearby, but into the light ofa new and special day. @
finding a chair pulled up to a table where the you really should rent a Cozy Cabin at the Bass

zo
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,

Closkwise: Runners heading into

the woods before dusk; well
stocked aid stations accessed
via gravel roads; an unusual
ozark tree; it takes many skills to
conquer the Ozark 00. 1
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 C\}?_rIruG-EWGE KKSE&WAW
by Joe IJhan

A novel new addition to race week at this year's I\,1O11E FRO[/ THE 'KETP iT SIMPLI" CANIP
Western States Endurance Run was the first-ever Hof&nan and Tamara Hew-Butler, DPM, PhD,
Medicine & Science in Ultra-Endurance SDorts Professor, Erercise Science at Oakland Univer-
Conference. Medical research is one of the ihreesity presented on hyponatremia and its physi-
ology and the current research in ultra-endur-
pillars of the Western States Foundation Mission,
and the formulation of a research conference in ance events. Both reinforced the evidence that Elite Runners" (FASTER) study include higher
conjunction with the race has been in the works humans generally conserve salt during exercise VO2Max values and significantly better fat me-
for several years. Dr. Marty Hoffrnan, Western and require no supplemental salt to maintain tabolism - and decreased carbohydrate intake
States Research Director, spearheaded the for- blood sodium, even citing a recent study that - by athletes on a high-fat, low-carb diet.
mation and or$anization of the inaugural event, found no difference in blood sodium levels The most promising aspect of high-fat me-
where a significant portion of the research pre-between sodium and placebo pill intake dur- tabolism is the increase in natural antioxidants
sented was actually conducted at Western States.ing endurance exercise. However, die-hard salt- in fat-adapted runners. The implication is less
Over 100 medical professionals, scientists, lovers out there cheered a bit when both noted tissue stress - including in the stomach and GI
race or$anizers and volunteers and eager-mind- that - for reasons unknown a small subset tract - as well as faster recovery from stressful
ed runners attended, and were treated to a myr- of runners become both dehydrated and hypo- exercise bouts. Stay tuned for more from this
iad of novel and useful bits of wisdom. natremic at Western States. Hoffman told me, study, and from the high-fat sphere. While hard
as an aside. that he believes that some runners data on performance is still sparse, we're just
niY QIJICK l"llTS FROr!4 Tl'{r SYMpOSlUM over-supplement in training, possibly impairing seeing the tip ofthe iceberg.
THI I-J;ART ACHTS, BUT IT'5 ONLY TFMPORARY sodium-sparing mechanisms durin! races. My
David Oxborough, PhD, is a professor of car- theory? It could be the lack of heat acclimatiza THE OIJICKEST WAY TO A
diovascular physiology at John Moores Universi- tion at hot races such as Western States, where DNF i5 THRCUGH TIIF STOMACIj
ty in Liverpool, UK. He presented on the effects the body is not acutely prepared to spare so- Paired with Hoffinan's ULTM Study was a re-
of ultra-endurance exercise on cardiac function, view of research by Kristin Stuempfle, PhD, Pro-
and dropped a lot of folks' blood pressures by re- fessor of Health Sciences at G€ttysburg College.
assuring the attendees that, while 100-mile races She presented research on GI distress and perfor-
exact short-term stresses on the heart. none t:ose mance in tOGmile races, which showed it to be
Iong-term dangers. Moreover. he cast doubi on the number one lactor in DNFs, and the second-
the recent studies that running harms the heart, leading cause of performance decline (only after
criticizing the method of research and review foot problems). She discussed the factors affecting
process. In short: Oxborough concluded that uf GI function, including effort and temperature di-
trarunners'hearts are, by and large, normal and verting blood flow away fiom the stomach. Of
healthier than those of the general population. interest: she found that, in general, runners who
ate more had fewer issues, and runners who in-
CVIR-AC I-]ITVING ULTRARUNNERS gested more fat had the fewest issues. Take care of
Marty Hoffinan, MD, professor the stomach, and it'll take care of the rest.
of Physical Medicine and Reha-
bilitation at University of Cali- THIRSTY? WHAT \I/I KNO\,V 15 WHAT WL DON'T KNOW
fornia Davis, provided some DRINK! A breath of fresh air into the Western States fam-
insights into his extensive Ultra- ily is the addition of Dr. Bob Weiss as Medical
runners Longitudinal Tracking CRAVING SALT? Director this year. Weiss is Chief of Nephrol-
24 (ULTRA) study. His study of over EAT SOMETHII\G SAI-]YI ogy at the California Department of Veterans
1,2OO ultramarathon runners FEELING BLOATED? Affairs in Sacramento as well as a professor at
added even greater reassurance STOP DRINKING! University of California Davis. Along with ex-
about running long distances. tensive knowledge, Weiss presented physiology
He noted the top chronic con- and current research on rhabdomyolosis and
o ditions affecting ultrarunners are how it relates to kidney failure. Among runners.
allergies (2s% of respondants) and exercise-induced this is the "boogie man" we all fear: that over
asthma (13%), and that interestingly - cancer af- The rnedicai research oracle in action - the course of long, hot ultra races, our kidneys
fected s%. As to the last, he notes, many people Dr. Marty Hoffman. will fail. Acute renal failure, according to Weiss.
take up running as cancer survlvors. requires the combination of severe muscle cell
dium over that prolonged period of heat expo- breakdown plus an excessive constriction of
REMEhIBER THAT TREND? IT'5 THI CPPOS|TE NOW sure. Researching cold-weather ultras might be blood flow to the kidney. The former almost
Kevin Kirby, DPM, MS, Professor of Biomechan- the next logical step. always results from marked lack of fitness and
ics at the California School of Podiatric Medicine, Nevertheless, both Hew-Butler and Hoffrnan's ad- preparation; he cites a case study of five WSER
presented the iatest research on foot strike and vice was simple "Thirsty? DRINK Craving saltz Eat runners, all of whom had pre-race injuries thar
shoe type in running. firby cited the vast ma- something saltyl Feeling bloatedl Stop drinking!" interrupted training. Moreover, it usually re-
jority of research on foot strike - including that quires runners pushing themselves too hard fo:
of elite and recreational runners. alike which CHE\I/ING THE FAT too long during races. Weiss also cites NSAID
shows that most runners heel strike. Addition- Stephen Phinney, MD, PhD, is Professor Emeri- use as a factor that constricts blood flow to tht
ally, a recent Western States study found that tus of Medicine at University of California Da- kidneys, a factor in renal failure.
runners who struck on the mid-foot or forefoot vis, and is a pre-eminent researcher in the US Hydration is an issue in kidney functior-
had higher muscle damage than rear-foot strikers. on low-carbohydrate nutrition. Together with but aggressive drinking will neither prevent c:
Whats the best shoe? "Both cushioned and light." Dr. Jeff Volek, he is studying the effect of low- reverse kidney failure: "Don't get dehydrate:
Kirby concluded. This was music to the eari of carbohydrate, enhanced-fat-burning metabolism but drink to thirst," said Weiss. Of note: Wei..
the Hoka, Montrail and Altra fans out there. in ultra-endurance athletes. Preliminary results points out "there is no evidence-based pra,'
of his "Fat Adanted Substrate Oxidation in Trail tice" for treating renal failure, and he echoe:
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 ln rne eany mlles Derore assumlng a solo tead place, some 90 mlnutes bentnd Dlana ltnke-
Hardrock 100, it would probably be electri$ring. after Chapman Gulch at mile 19. Jornet was con- and hours ahead of all the other women. ani
The word is certainly apt lor Kilian Jornet's win fident and relaxed throughout, spending several suddenly found herself in the lead when Finke;
in course record time. Ar-rd for Darcy Piceu's third minutes in each checkpoint chatting with vol- was forced to withdraw at mile 85 with kidner
straight win. But mostly because all the post-race unteers. He intentionally slowed coming off En- issues. It was the third consecutive win for Pi
chatter centered around an intense eveninQ thun- gineers Pass so that Chorier could catch up to ceu, who also wanted to talk about the evening
derstorm that caught many runners in places him. "l just felt like talking," Jornet said, "t had storm. "You're exposed for a long time up there
one shouldn't be during an electrical storm. been alone for a long time." and boy, that was the most lightning I've ever
Faster runners were the worst hit, with many At Sherrnan, mile 71, he told his pacer Rickey seen.it just went on and on."
of the top ten caught out well above tree line Gates, "OK, now we run fast," and proceeded to "The Betsys" were next, with previous winner
in American Basin on the climb uD to Hand do just that, going from 14 minutes behind fyle Kahlmeyer taking second and previous winner
ies Peak. at 14.058 lecl. the highest point on rhe Skaggs'2008 record pace to 42 minutes ahead of Nye taking third. It was their l5th and t3th fin
course. Adam Campbell, who would eventually it in the last 30 miles. ishes, respectively.
finish third, and his pacer Aaron Heidt were ap The highly anticipated battle between Jorner With 33,000 feet of ascent and eleven signifi-
proaching the summit when a lightning strike and a spate of other highly accomplished elite cant mountain passes (six of which are higher
knocked them both to the qround and fiied runners never materialized. Chorier, the French- than 13,000 feet elevation), the course is widely
their headlamps in the pro..*. man who won here in 2011, would finish second, considered the most difficult in North America.
"l don't think it was a direct hit," Campbell said some 2-l/2 hours behind by the finish. Two-time Kirk Apt of Fruita, Colorado finished the
later, "more like a big spider-web." Whatever it Western States champion Timmy Olson suf- race for a record 20th time, with Los Alamos.
might have been, it was plenty enough and Camp fered greatly fiom nausea and vomiting, eventu- New Mexico's Blake Wood clockind number 19.
bell found himself a bit of a folk hero after-ward. ally persevering to finish 13th. Defending cham- Amanda Crimes of Steamboat Sprirrgs. Colora
Further back, mid packers were dumped on pion Seb Chaigneau of France withdrew at mile do was the final finisher, kissing the rock with
in relative safety below tree line. Andy Black 60 with rhabdo type symptoms. Local favorites ten minutes to spare before the 4S-hour time
was climbing out of Ouray toward Engineers Dakota Jones (rolled ankle) and Joe Grant (torn limit. Fittingly, she got the loudest ovation at
Pass when the storm hit. He noted that it was quadriceps) dropped with injuries. the awards ceremony.
'cold and miserable for a couple of hours. but After the race, Jornet said, "this was maybe Like the other faster runners. fifth olace Scott
if you had the right gear it wain't clangerous. At the best race I've run. My legs felt good all day, Jaime found himself on an exposed ,idg. *h.n
least," he went on to add, "no more dangerous never hurting. I didn't think about the time, I the lightning hit. "f found a low spot and just hun-
than the rest of the course! I was a lot more just wanted to discover these mountains. When kered down, for maybe 75 or 20 minutes," he said.
scared coming down off of Buffalo Boy fudge in you get to the top of any pass - Oscars, Virginius "lt was truly frightening, I couldn't worry about
the dark than I was during the storm." it's just amazing. You need to stop and enjoy where everyone else was or what they were doing.
Despite the late evening histrionics, the the views. This is a great race - the people, the In the end, i found out that everyone around me
weather was otherwise pretty cooperative, with mountains, the ambiance. It is everything good was doing pretty much the same thing."
cooler than normal temperatures and a large about trail running." "Except for Kilian (who had already crested
amount of cloud cover. The conditions - and The women's race unfolded in almost iden- Handies and was headed down the far side
the course clearly suited Jornet, who ran with tical fashion to the previous two years. Darcy when the storm hit)," he said with a laugh. "l
Timmy Olson, Julien Chorier and Dakota Jones Piceu was runnin$ comfortably in second guess Kilian is too fast, even for lightning." @
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5Z HOODOOS, HIGH ALTITUDE AND HEARTACHE TIJRNED OUT TO B: THE STORY FOR A GOOD
HALF OFTHE FIELD ATTHIS YEAR'S RUNNING OFTHE BRYCE 1OO NEAR BRYCE CANYON, UTAH
What's a hoodoo? It's a very unique geological there is not a lot of flat trail. The scenery Barrels full of blazing firewood met us as we
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feature formed by the eroding away of softer is always spectacular, but it involves plenty piled off the bus race morning in the starting
E material from underneath harder stone. whicl-r of steep climbs in narrow canyons or rid- area. When the time came, Gunn called us to
o leaves a spire of variable thickness that looks ing a rough trail up, down and all around the starting line and casually mentioned thar
something like a totem pole or several snow- through the hoodoos, below the hoodoos "if you care about such things" there had been
men piled on top of each other. The hoodoo and above the hoodoos. a lot of bears sighted at night on the trails a11d,
can be small, no taller than a human being. Heartache ensued lor many who might oh, yes, a lot of rattlesnakes on the trails durins
or as lofty as a ten story building. The vary have come for the pretty vistas but got the day. Yikes! The Bryce Canyon Ultras includ,
ing ri.rinerals within tl-re layers of the hoodoo worn down by the altitude and relentlessly a 5O-mile and a 50k race in addition to the 1OC
make lor an array of different colors, and the challenging course. For those who made it so the 50 milers started with us and made lor :.
hoodoos lorm in massive numbers, sometimes to the end, great race organization had to great distraction all the way to the turnarouni
covering whole cliff sides. The most abundant have played a part. No one beats Race Di- on the out and back course. The 50k runne::
collection of hoodoos in the entire world is rector Matt Gunn and his crew in marking started an hour later and shared the trail u'il.
lound in Bryce Canyon. a course. The abundant signs. ribbons and us for most of their race as well.
The canyon was named after an early Mor- "wrong way" markers made the right way Not long after passing the clearly marke :
mon homesteader, Ebenezer Bryce, around clear throughout even in the trickiest parts junction where the 50k race turned off of o,.
187:1. In 1923, Bryce Canyon was designated of the course. The aid stations seemed to be trail to finish, my running buddy happened :
a National Monument and then upgraded flung out in very difficult locations, but the mention that the 50k runners were now gcr-.:
to a National Park in 1928. But wouldr-r't services were top notch, especially the hot The runner ahead of us overheard and s:.,-
you know it, the whole area sits at about breakfast items which I believe I started sam- "No, we're still here."
8,000 fleet, well up in the zone where the air pling shortly after midnight. The eggs and "No, you're not," we told her and expla::-.-
gets thin and the running consequently gets potatoes served at 90 miles at the Thunder she'd missed her turn.
tough. And with nineteen thousand feet of Mountain aid station were worthy of a first The first and last 10 miles of the race tra\'...:
elevation gain in the race, you can bet that class restaurant and worked like rocket fuel. Thunder Mountain where the very first r-

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Alicia Smith working toward a 50k f inish Runners take in the beauty of the Thunder Mountain trail near the start o{ the race
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BRYCE 100; envcr cANyoN, urAH IJUNE 141L.4,3

l00milesl50milesl50klElevationgain:100-mile-l9,000feetlAmountaincoursewithunbeievabeviewsofthehoodoosuniquetotheBryceCanyonareaand
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vlstas into the Grand Staircase National l\,4onument. The course is 80% single-track and runs along the western edge to the southern point of the Paunsaugunt plateau

lOO MILES 39. Balmore Flores,43, CA 30:18:46 79. Catra Corbett, 49, CA 34:58.29 28. Sean Conway, 27, CO 12:10:28
1. Zac Marion, 28 21:14'.'11 40. 29
Kyle Markisich, 30:24.42 80. Ed Ettinghausen, 51, CA 34:58.37 29. Eugene 5aghi, 55, CO 12:12:46
2. John Evans, 51 22:40:32 41. Aaron Phillips,35.CA 30:31:11 81. Emily Ryan. 39, DC 34:58:39 30. Kristi KozneV, 38, CO 1 2:1 3:08

3. Ken Long, 36, CO 23:28:23 42. Rebekka Hannula, 51, CO 30:37:53 82. David B aylock, 71 34:59:03 31. Trevor Teeselink, 41, AZ 12.16:32
4. James Kerby, 51, WA 23:42'.45 43. Adrian Torres.43, CA 30:42.41 83. DebLKlntljaka, 50, WA 35:01:33 32. Leslie Pryslak, 43, AB 12:18:10
5. Adrian Slan(iu, 44, CO 23.49.46 44. Elizabeth Durbin,45, CO 30:44:26 84. Joerg Firnkorn, 34, CA 35:12.29 33. Taylor A lred, 30 12:19:04
1 54 6. Milton Zhinin Barreto, 33, MT PhilAtkinson,
4'1, WY 30:44:26 85. Joel Tapley,46, GA 35:23:08 34. Danny Wiseman, 29 12.25.12
I 24:01:50 46. Lisa Deyounq, 46, NC 30:48:32 86. Gilbert Gray, 52, MD 35:31.29 35. Jared Vanderhook, 30, MN 12:27:11
1 7. Leslie Howlett,30 24:17:16 47. Vanessa Stroud.45, AL 30:50:14 87. Gerardo Ramirez, 42, TX 35:31:43 36. Christian 5orensen,37 12:29:31

i L Mark Moran, 47, OR 24:'19:11 48. Jerome Lourme, 53, CA 30:50:27 88. Billy Bull, 37, NV 35:50:25 37. James Skaqqs, 55 1 2:33:01

i 9. Suzanna Bon, 49, CA 24:42:21 49. Rasmus Pedersen,4l 3 1 :1 5:53 89. TiffanrGuerra,3S, CA 36:12:58 38. Brian Todd,41, lN
10. Gia Madole, 33, OK 24:48:57 50. Doug Cassaro. 28, VA 31 :1 9:20 39. Timothy Lupfer, 33, MN 12:34:28
1 1. Katrin 5ilva, 43, NM 25:07:52 51. David Robart, 28, MD 3'l:21:50 50 MILES 40. Olqa KrI]q,44, IX 12.38.45
o 12. Tyler Hall,41 25:1 5: 1 3 52. Doug Blackford,67, NC 31:25:10 1. Christopher Kollat 29, CA 7:47:00 41. Stephan Bunch, 30, CO 12:38:47
13. Daniel Barnett, 51 25:48:37 53. Jeri Ginsburg,55, CA 31:32:O7 2. Art Degraw 34, AZ 7i55i44 42. Chip DuRoss,37 12141t15
14. Kenneth Letterle, 3'l 26:36:38 54. .losh Ritter, 33, CA 31:35:36 3. Emily Richards,34, NV 8:55:12 43. Shahid Ali,29, OR 12:42:26
15. Brian Kamm, 53 26:40:55 55. Jess Mullen. 39, WA 31:37:55 4. Jason Asleson,40 9:10:55 44. Anthony Tieuli, 41, MA 12:48:32
16. Rob Houghton,5T,CA 26.49.30 56. 5arah Kgnalo_vsLry,28, CA 31.41:39 5. Curtis Adams. 32 9:13:12 45. Greg Hewitt, 57, CO '1
2:50:3:
17. Fred Ecks,48, CO 27:29:44 57. Dmitriy Kernasovskiy. 31, CA 31 :41 :40 6. Anita Ortiz. 50, CO 9:35:57 46. Michael Bryce, 52, CA '1
2:50:5:
18. Todd Evans, 45, OR Ch ris Tom m ila, 24 31 .51:57 7. Lorenzo Sanchez, 36, TX 9:43:12 47. Gabe Byars,38 12.55.-12
1 9. Jeff Trigg, 44, BC 27:39:56 59. Keith Blom, 57, CA 31:56:51 8. Britta Trepp. 29 10:19:30 48. Courtney Foley, 38 12:55:1.:
20. Kimberly White- 43, CA 21 .45.54 60. Francois Trocha, 48, CO 31:59:37 9. Jonathan Stuart, 3'l 10:21:32 49. Lani Advokat. 30, CA 1 2:59:Ca
21. Dj Loertscher, 30 28:07:37 61. Jorge Delplata Arias. 58, CO 32:17:52 10. Jared Clark,39 10:23:05 50. Debbie Farka. 33 13:00:'i
22. Canice Harte,46 28:38:28 62. Denise Fleming-Wi liams. 52, CA32.24:15 1 1. Lise Plantier. 34, TX 10:24:47 51. Michael O'Donnell, 42, CO 13:1 0:2:
23. Kristel Liddle, 36, co 28:58:31 63. Suzie Spanoler.43, MD 32.47:2Q '12. Jeremy Achter, 39 10:28:39 52. Paul Ki lpack, 45 13:14:i'.
24. Zach Andrews,28, AL 29:10:45 64. Redfield Baum,41, AZ 32:53:46 13. Andy Vermilyea, 32, VT 10:3 1 :40 Krista Olson. 28, OR 'l
3:1 6:3 l
25. Dave Swoish, 30, WA 29'.12:49 65. Ted Ricci,49, TX 32:59:38 '14. Jason Crockett, 36, TX 10:36:33 54. Robert Loomis, 57, Wl 3:1 6::
1 -
Daniel Kefford, 33 29:12:49 66. E!!Iy Barrette, 39, AB 33:00:39 15. lohn Mollenhout 58, GA '10:46:03 55. Thomas Bowling, 52, TX
27. Mark Colby,45 29:14:53 67. Stephen Jones, 48 33:1 5:50 16. Frederic Bard,30, OR 10:46:1 9 56. Scott Burd, 48, CO 13:24
28. Gary Egg eston, 50, WA '17. Ryan Behunin,34, 13:21
eheti llarqlta, aa 29.29:49 68. 33j1:22 CT 1 1:03:00 51. Lauren Vigliotti. 37, CA -
Christopher Westerman, 34, CO 29:29:49 69. KaralvlLelyc!' 32, NY 33:21:53 18. Kevin Twidwell, 50, MT 1 1: 13:00 58. Jennifer Belt. 29, VA 13:22
30. Eric Pence, 48, CO 29.30:45 70. Atilio Ciucci, 37, NY 33:21:54 19. Suzanne Witmer. 31, MT 11:29:32 59. Anne Pence. 47, CO 1 3:30

31. Andres Ambuehl, 61, AB 29:32:13 71. Gary Dudney, 61, CA 33:24:03 20. Curtis Thompson, 47 'l'l:38:54 60. Nick Echter, 27, CO 1 3:33

Eric Johnson, 48 29:38:39 72. Steve Schuman, 51, CA 33.39:44 21. Shurtleff Ryan,36 11:39:02 61 Kate Levine.31, CA I 3:38
Brian Hamilton,44, CA 29:38:47 73. Rob Mann,42, CA 33:45:18 22. Steve Kirkland, 51 11:40:05 62. Anne Langstaff. 52, CA 13:38
34. Jeff Clowers,45, CA 29:53:03 74. Burke Kaiser, 50, CO 33:48:03 23. Andy Ringholz, 30, lD 11:45:09 63. Brent Cooley, 45, CA '13:39
35. Julius Drelick,47, AZ 30:00:54 75. Dat Le, 32, TX 34:41:47 24. )ordi Moncada. 38, CA 11:49:13 64. Matt Pulsipher, 49
36. Beat Jegerlehner, 45, CA 30:05:28 76. John Brown,33 34:43:09 25. Sylvain Lebreton,40. AZ '11:54:27 65. Bill Andrews, 62, NV 13:40
37. Car LKleffcr 32, OR 30.07:29 77. Jennifer Hemmen.42, CA 34:43:19 26. Tomo Eguchi,47, CA 1 1:55:1 5 66. Stephanie Amend. 34, CO 13:41
38. Sheri Atkinson. 50, CO 30:09:23 78. Elise Robocker. 56, MT 34:43:21 27. Ryan Lauck, 33 1 1:58:57 67. Joe Amend, 28, CO 13:41
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The Afton Trail Run, now in its 21st year, has Like any ultra, many other great stories lrom tion continues to grow by leaps andbounds.
long been "the" mid-summer ultrarunning tra- the front of the pack all the way to the back came so do volunteer numbers. There were 140 vol-
dition of the Midwest. We had another strong to life throughout the day and proved that new Lrnteers on race day to help the runners reach
showing ofregistered runners from 20 states and standards can be set by veteran runners. Long- their goals.
Canada, once again proving that Afton's repu- time star-rdout ultra competitor Ann Heaslett set Blazing fast times lrom youn$ and veteran
tation is strong beyond Minnesota state lines. a Grand l,lasters (so-plus) course record of 5:35ts. competitors alike, large fields and lots of young
Not only worthy ol +th ol July holiday travel, A longstanding hallmark of the Alton Trail ener$etic volunteers have becotne the new stalt-
a finish on this challenging course comes with Run has been a strong volunteer core and this dard at the Afton Trail Run and a trend within
bragging rights whether you are a local runner. year was rro different. lt was very encouraging our sport as a whole. A trend that is encourag
live in Ohio or come from the high mountains to see that as the sport and runner participa- ing to say the least. *
of the West - the hills are steep and many.
Challenged. set and reset many tirnes now.
36
the Afton Trail Rur-r course record is solid. Set-
ting out with the same felor and tenacity that
earned him second place in 2013 and going un-
i
der the previous course record with last year's
winner. Midwest standout Michael Borst was
o out early on a mission again. After hining zsk
E in a blazing 1:46, he fell just short of the goal
by a few minntes due to the necessity of a brief
"natural break" late in the race. Without this di-
version, Borst likely would have done it. In the
end, 3:,13 secured the win and left second place
trailing around 20 minutes behind. Maybe even
more impressive was that no one was there to
push him and he still ran the third lastest time
..,',;.
ever. Women's winner, Lesli Semler, took the t.a
win in ,l:43 and chalked up yet another impres-
sive firstplace finish on tough ultra course.

The always important sweeps make it to the finish after cleaning up the trail
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 RACE REPORTS

BEACON ROCK 5OK

BEST KEPT SECRET BECKONS

bg Matt E Kern Stebburs

With long, runnable sections of singletrack and of the 25k runners before settling into trying
a smaller entrants list compared to other races to keep the chase off As he put it, "The sec-
in the series, the Beacon Rock 50K sometimes ond loop was fairly uneventful, aside from me
offers the illusion that it's a relatively easy constantly looking over my shoulder...Leading a
Rainshadow race. Or so runners think on their race puts me in a crazy headspace, like I'm a
first of wo 25k loops. Of course, then they start small animal being chased down. I did what
the long, steep climb up Hamilton Mountain I always do: Just kept grinding it out." Meakin
a second time and realize they don't have as went on to set a new course record for both the
much left in the tank as originally anticipated. 25k and sOk loops.
For most runners this June that was more than Masazumi Fujioka ran a strong second half
okay - as the race itself was just one part of a to nab second, passing Korey Konga on one of
much bigger weekend centered on celebrating the last climbs. As Konga put it, "The race is
summer as a diverse and beloved trail-running either up or down. I doubt there's even a mile 2
family. Rainshadow deemed Beacon Rock its of flat running...When Connor started to pull I-
"best*ept secret," and if you come spend the away, I figured I'd see him again and knew I fl
weekend on the Washington side of the Colum- only had to worry about Masazumi." He added, zz
bia River Gorgg it's not hard to see why. "I blew up a bit on that third climb. Towards the I

Beacon Rock 50K is a familyoriented weekend- top I found myself power hiking and thinking, Jordan Maki, from Seattle, smiling as she heads
long event, and one of Race Director James Var- 'l'm done with this." But Konga's race eventually toward a finish just seconds behind the winner
nefs favorite weekends. As such, he and Team turned around. "Once I was up on the ridge it
Rainshadow go out of their way to ensure ev- felt like there was no other place in the world I
eryone comes into and leaves the weekend feel- would rather be. It was beautifi,rl...The views at
ing like family. Runners, volunteers, family and the top were breathtaking."
friends can park and camp for free at the group Added Jason Leman, "This was a perfect tune-
campsite that also serves as the start/finish for up for Western States. I needed a chance to ham-
4 the race and various group activities - from hash mer my quads, and this gave me a good chance
I runs to rock climbing to hikes to secret swim- to do just that without pushing too hard."
:
l
ming holes. This year, highlights included a The women's race was plenty dramatic too,
Friday evening campfire, Saturday group hikes, as Marta Fischer led from the start, with Jordan
v
and, in addition to Sunday's races and the usual Maki-fuchards on her heels, ultimately catching
post-race shindig, a makeshift Slip lrl Slide and her on the last descent. On the final mile climb
an impromptu soccer gamg featuring extra cords up to the finish, however, Fischer found another
of firewood as goal posts. The weekend was the gear to take the lead back and nab the win by
perfect introduction to summer. mere seconds. As Maki-Richards said, 'When
As for the racing, the competition was stiff, [Fischer] passed me at a good jog, I told her if
and many runners used it (or the accompanying she had it in her to run the hill she could have
2Sk) as a last tune-up for early summer A races the race. She was very clearly not happy about
ffi like Western States 100 and the Bighorn 100. having to work that hard for her victory...but I
ffi Connor Meakin, Korey Kongi and William couldn't close the gap, and so it was hers. She
* Emerson (who'd won the 50k after also running dug deep for a gutsy win."
I and winning the 2sk in 2011, and who chose Added Konga, "I wish I had arrived a day
i to double-up again this year) kept the opening earlier because they had all sorts of activities
H pace quick in the men's race, before Meakin be- from climbing, to swimming, to hashing, which
fi grn to pull away on the long, steep climb up I missed out on. I suggest you partake in the
E Hamilton Mountain. From there, Meakin kept whole Rainshadow experience when running Brian Landau enjoying the beautiful trail
after it, finishing his first loop ahead of any their races! It's totally wonh it." 0i

BEACON ROCK I NoRrH BoNNEVTLLE, wASHTNGToN IJUNE s ll

I 50k I Elevation gain: 7,400 feet J Gradual climbs and descents on double-track and jeep road; lush single-track through heavily-canopied forest; screaming
downhills and steep ascents featuring vistas up and down the Columbia River Gorge. A mix of extremely runnable trails broken up by rocky, technical sections.

50KM 18. MoisesLucero,34,OR 6:13:08 36. MicahRice,3T 7:OO:39 54. AndrewNelson,36,OR 1:35:- -
1. connorMeakin,25,BC 4:23:25 19. MatthewAbel,42 6:19:30 37" MariaAmaya.40 7:06:05 55. TaerynRobbins.3g,OR 1.35:-
2. Masazumi Fujioka,42 4:46:3'1 20. Aaron Moss, 36 6:20:38 38. Mary Hable. 25 7:06:14 56. Anthony Epps, 36 7.4A aa
3. KoreyKonga,26,OR 4:50:04 2'1. Wendywheeler-Jacobs.46,OR6:28:45 39. JuanDominguez,40.OR 7'.07:34 57. KimberlyKuhlmann.35
4. WilliamEmerson,50,OR 5:08:15 22. BenChristly.3T 6:29:47 40. DanWolfe,48 7:08:14 58. KelleyScholz.4T 1.4e :'
5. IanBallentyne,30 5:20:01 23. AveryMccombs,34,OR 6:33:14 41. Jaymi Yazzolino.49,OR 7:09:06 59. JasonRyan,39 1 .5C ::
6. JasonLeman,2T,OR 5:30:37 24. SteveLoebneL38,OR 6'.34'.04 42. MarkBurke,51 7:14:46 60. MaryAiwohi.55,OR 7:5 =-'
7. NickDerrah,23 5:30:43 25.sheaMckinney,28,BC 6'.35'.32 43. SusanHenry.5l,OR 7:17:53 61. JuliaMabry.44,OR
8. MarkDahl,44,OR 5:30:49 26. MelissaMattiazzo.3t,BC 6:35:34 44. DmitryShiraev34 7:18:45 62. AonetheHartkamo.35 81-1,
9. Greg Hanscom,41 5:31:20 27. Hilarv Matheson, 25, BC 6:36:13 45. Laurie Bare, 39, BC 7:20:58 63. Anna Bates. 52 8': i.
10. Jay Baker,43 5:33:25 28. Stephanie Gundel. 34 6:38:37 46. Christopher Rivard,40, OR 7:21:17 64. Vernon Kent, 57, OR 8',4:-
'11. KevinSmythe,33 5:36:07 29. JoonhaoChuah,31 6:41:07 47. HeatherMccrath,38.OR 7:22'.20 65. ChristinaFlaxel.5T,OR 8',a l
12. Dustin Hinkle,28 5:41:45 30. NickTyree,25 6:47:17 48. Dave Molenaar,53 7:25:12 66. DavidWaln,60, OR 8:i --
13. Russel Nichols,41, OR 5:46:11 31. David Crerar,45, BC 6'.49:24 49. Ken McFadden,46 7:28:21 67. Paula Bates.37
'14. Brandon Sack, 29 5:54:20 32. Scott Schriever,38, OR 6:49:28 50. Ray Siegrist, 55 7:30:39 68. Steven Petersen, 59, OR 8:- ,:
15. Marta Fisher.39, OR 6:01:06 33. Nick Boostet 26 6:49i31 51. Liz Kelloqq,65, OR 7:31:13 69. Hilton Turnbull,45 6 -:- ::
16. JordanMaki.26 6:01:30 34. JudyFrisby.43,BC 6:50:08 52. KimJuyeong,25,TX ':--:
7:31:33 70. MelissaBerman.6l,OR --
17. StanislavChiknavaryan,43 6:13:06 35. CarolineKlug.4T,OR 6:57:18 53. LeeNewbill,33,OR 7:34:31 7'1. BrodyWelch,36,OR

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 RACE REPORTS

a point to point race on the 10G and volunteers. Competitors uni-

mile course. Damian Stoy of Boze- formly appreciated the volunteers'
man, MT, was never challenged as effortsin putting on the event. Mi-
he cruised to the 52-mi1e win in chelle Maneval, Karen Powers, Mela-
8:12. Hillary Allen of Denver, CO, nie Green and Cheryl Sinclair of the
set a new 52-mile women's record Sport Stop in Sheridan did a su-
of 8:56, becoming the first female perb job in directing the race. over
to ever go under t hours on the 300 volunteers assisted with the
Bighorn 52-mile course. There were event. The courses were very well
117 finishers out of 127 starters in marked and the aid stations were
the 52-mile who were able to finish superbly staffed as alwaSn. Many
under the cutoffof15 hours for the of the volunteers had to backpack
course for a 92% finishing rate. into their aid station because of the
The 50k race began at the Head remoteness and inaccessibility of
of the Dry Fork at 8 a.m. on Sat- the course. Aid stations were well
urday with runners ascending over stocked with the usual ultra food
1200 feet on Dry Fork Ridge and plus embellishments unique to a
fuley Point before taking the 230G particular aid station. For examplg
foot Elk Trail descent into Kerns Upper Sheep Creek amazed the
Cow Camp. At Cow Camp, the 50k participants with their shrimp feast
participants join the S2-mile and .^on ice with dill seasoning, peaches
100-mile course ascending 1200 feet E *.r.
u hit at Elk Camp and Cow
to loop back to the Head of the Dry I Camp had their traditional bacon
Fork and then traverse the Sheep 6 and eggs breakfast, just to mention
Creek and Tongue River drainages Green f lowering meadows lure runners up the hill a few. Sheridan Search and Rescue
to finish at Scott Park in Dayton. again provided outstanding com-
Matthew Shryock of Missoula, MT, munication support for the event
ran away from the field to win in 4:02. IGtie volunteers greeted runners at the finish in Scott while keeping track of all participants on the
Steinberg of Jackson, WY, was the women's Park in Dayton on Saturday where the 30k and course. This is not a small feat given the remote
champion in a fine 4:46, missing the female 50k 50k awards were given. The 52-mile and loGmile canyons that the courses traverse. Mark your cal-
course record byjust over a minute. The 50k saw awards ceremony was held at Grinnell Plaza in endars for the 3rd weekend in June 2015 to par-
123 finishers of 177 starters. Sheridan on Sunday morning in conjunction ticipate in next yeafs festivities. !E
A free picnic feast for all participants and with a free pancake breakfast for all participants

104. Kevin Martin, 43, oH 32:05:32 146. Chihping Fu,48, CA 33:48:11 38. Justin Grigg, 39, MT 11:33:42 81. Samuel Taggart, 31, CO 13:29:34
105. Michael Agbay,41, MA 32:07:0'l '147. Katsuyuki Hatta, 49 33:51.'12 39. ValZajac.29,CO 11 :48: 18 82. Paul McDowell, 63 13:31:08
106- lris Priebe.44, AB 32:08:13 148. Andy Pele,47, cA 33:52:25 40. Mark Barringer, 38 11:51:00 83. Craig Hegrenes, 43, MN '13:36:29
107. Jeff Metsky,33, MT 32:09:27 '149. Jim Milar, 52, UT 33:57:55 41. Mark Munro,45, MT 11:52:34 84. Craig Lunaas,55, Wl 13:38:36
'108. John Lacroix,32, co 32:13:26 42. Atam Fox,41, NY 11:56:22 Josh Moore,39, CO 13:38:36
'109. David Benhammou,26, Wl 32-'19:20 50 MILES 43. Marta Ostler.46 11:57:32 86. Amv Newman.38, UT 1 3:38:38

Daniel Benhammou,33, CO 32:19:20 '1. Damian stoy,32, MT 8:12:41 44. BrandonTaglioli,40,SD 11:58:11 Carrie McAdam marx,48, UT 13:38:38
111. Barbara Olmer. 38, CO 32:24:22 2. HillaryAllen,25, CO 8:56:39 45. Kemp Nussbaum,49, CO 12:02:55 88. Gregory Reynolds.27, UT 13:42:23
112. Scot Hartman,45, CO 32:25:48 3. Kristian Blew,37, CO 9:17.48 46. Christopher Barnwell, 44,IX 12:04:54 89. Kelsev Revnolds.25, UT 13'.42:24
Phillip Theodore, 47, TN 32:25.48 4. Tavis Eddy,44 9:18:25 47. Seth Townsend, 37 12:06:0.1 90. Stacey Grohne, 35 13:43:36
+z 1 14. David Peterman, 51, OH 32:26:11 5. Anya Wechsler. 27, MT 9:22:48 48. Randall Colbert,47, MT 12:09:01 91. Jim Wilson, 54, MN '13:43:43

115. Pat Benner,49. CO 32:26:18 5. Ted Bross,24, OR 9'.23:15 49. Becky Liddil.42, ID 12:13:22 92. Thomas Peterson, 50, MN 13:44:53
115. Bob Fargo,54, PA 32:30:39 7. Brian Fruit, 52, MT 9:23:28 50. Justin KinneL27 12:17:29 93. Kim Martin. 49, MN 1 3:49:58

i
'I 17. Missv Berkel,42, UT 32.32:16 8. John Fiore, 52, MT 9:41:30 51. Brian Zastoupil, 48, ND 12:'19:56 94. Dwight Worthington, 60, lD 13:53:46
118. Matt Beard, 38, WA 32:36:55 9. Amie Blackham. 35, UT 9:42:12 52. Tom Remkes,52, UT 12:20:56 95. Allan Mottram,43, Wl 13:56:1,-
119. Jeff Stowell, 52, UT 32:39:39 '10. Nicholas Triolo, 30, MT 9:50:32 53- Mark Heaphy, 51, MT 12'.23:18 Guy Comer, 43, Wl '13;56:'-
Les Mignery, 39, MT 32:39:39 11. ChristopherSchurk,33 9:54:34 54. Rika Botzet.45, MT 12:26:01 97. Marvin Applequis1,42 l3:58:-
o 121. George Hitzfeld, 53, Tx 32:40:11 12" Jeff Moll,44, CO 9:58:06 55. Geno Bassette, 58, MT 12:30:05 98. Todd Rowe,57, Ml 14:00:l?
'122. Linda Pulver, 53, Ml 32:40:42 13. Justin Klebe,41, MT 9:59:52 56. ScottBuckingham,33 12:31:18 99. Natalie Kaufman stamp,40, 5D
'123. Clifford Matthews, 51, NM 32:45:06 14. Scott Kane, 50 10:09:40 57. Ranie Lvnds. 37 12:33:00 14:00:59
'124" Rebecca Downev,30, CO 32:45:34 '15. Ward Kane,53, VT 10:09:41 58. Dave Cunningham, 53, CO '12:34:22 100. Roy weber, 38, sD 14 c- ' -
'125. Jennifer Heqhhbn 32, TX 32:46:39 16. Dan spurlock,6l, lD l0:15:09 59. Kandi Robertson.49, UT 12i34iZG 101. Ryan Welch, 40, CO 14 C' -.
126. Dale Humphrey, 55, MN 32:50:07 '17. Dana Kracaw.29, CO 10:16:15 60. Jason Bussey,39 12:35:42 1 02. Kirsten Pieoer. 43. lL 14:42 =- -
127. Hawaiian Shirt Ray Chugovich,48, CO 18" Clinton Wilson, 28, CO 10:21:'14 61. Sam Malmberg, 31, CO l2:38:56 103. Travis Thiede, 40, MN 14:43 -:
33:00:12 '19. Tv Mikula.37, AB 10:22:49 CO
Jason Sagen,3'1, 12:38:56 104. CarolVLLUlkt 56, CO 14;03 l-
'128. Kurt Rosenkrantz,4l, NC 33:05:45 20. Anders Brooker, 33, MT 10:22'.50 63. John Dayton,43, MT 12:40:'12 '105. Craig Macholz,40 14 0i l:
129. Del Acker, 64 33:05:48 21. Katie Gibson.40, MT 10:26:35 64. Patrick Baumann, 57 12:47:45 1 06. Jon Keil, 33 14 A: ::
130. CallvWarren.25, CO 33:05:59 22. Luke Watkins, 30, SD 10:28:39 65. Leah White. 34 12:51 :00 '107. Joel Bailey,46 li 05:-i
'13'1. Elaine Styoula,49, Ml 33:10:43 23. Amanda Taolioli. 37, 5D '10:40:39 66. KyleThompson,3'1,5D l2:58:58 108. Jeffrey Hinton, 36 14:09;3i
'132. Rick Arikado, 56, BC 33:13:25 24. David Wilkins. 29, CA '10:51:14 67. RayWoodruff,47 1 3:01:14 109. Shelly Paciulli. 37 14:09 52
'13:04:08 110. Melissa Davidson.40, lD
133. Tina Ure,54, CA 33:19:21 25. Emilee Walker. 32 10:51:16 68. Paul Grove,36, WA 14:16r30
'134. Troy Robertson,49, UT 33:20:37 26. Jesse Welsh, 26, UT 10:52:06 69. Bj Knight,43, MN 13:05:39 '111. John Peterson,36, UT 14:18:57
135. Jon Parket 48, NC 33:24:18 27. Rachel Kelley,34, NC 10:59:27 70. Mark Kreuzer,45, UT 13i06i27 'l '12.
Matthew Bennett, 46, UT 14:33:T T

Cliff Simpson, 47, NC 33:24:18 28. Brett Gosney, 55, co 11:04:46 7'1. Heather Lee. 31, AB '13:08:00 1 '13. Lynwood Padgett, 50, NC 14'.34.43
137. Geoff scott, 65, NC 33:25.21 29. Hayley Braoer. 3l, MT 'l'l:10:37 72. ScottWalschlager,49,SD 13:11:57 '1 '14.
Thomas Dempsey, 25, CO 14:44:24
'138. Laura Spain.46, CA 1 1 5. Mike Porter, 50, ND
'15:03:37
33:34:48 30. sue Lee.46, UT 11:.11:23 73. Julie Lindstrom. 47 13:1 3:20
Nadia costa,42, cA 33:34:48 31. Vicki Hunter. 53, CO 11:14:08 74. Tim Woolley, 53 '13:16:1 0
140. Beniamin Crosby,30, CA 33:35:41 32. Tom Hayes-Mcgoff, 63, MT 11'.15:57 75. Lauren Radakovich.29, CO 13:17:10 50 KM
'141. Galen Thompson, 29, CA 33:35:42 33. GIen Johnshoy,67, MT 11:24:43 Tony Radakovich,32, CO l3:'17:10 '1. Matthew Shryock. 27, MT 4.02:26
142. Tom Norris,54 CO 33:36:56 34. Jordan Wirfs-Brock. 30, CO 11:25143 77. Benjamin Herden, 25, Wl 13:'17:38 2. Trey Warren, 4'1 4:43:36
'143. Edward Sandor,32, MN 33:40:46 35. Gar Duke,43, MT 11:28:22 78. Roxanne Carr.37, Ml 13:24:17 3. Chris Schabron, 30 4:45:32
144. Dan Laplante,30, MN 33:40:48 36. Annie Behrend.28, MN 11i28:46 79. Katie Oolesbv.42, CO 13:25:04 4. Katie Steinberq, 28 4:46:55
145. Anoela Smith,45, MT 33:45:22 37. Mike Diesburg,46 'l'l:33:41 80. Clint Moseley, 44 I3:25:08 5. Jared Oyler, 34, MT 5:00:22
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 RACE REPORTS

GC'NG DEEP AT B'GHCRN

by Ytcla lIlilxter

Preface -I have flirted with death before; 1z bored while running. I think about everything around me. I did the only two things I could
years ago, 9A1197 $es,941!), I was in a major car and nothing. The least boring time is when my think of: keep running and chant a protective
accident while 14 weeks pregnant. I sustained 10 mind is blank and I am in what I call a 'mov- mantra I learned from Kundalini yo$a. I have
broken ribs, three skull fractures, a broken sa- ing meditation.'So even though I am stru$$ling never liked lightning and, in fact, have always
crum, a punctured liver and a collapsed lung. I a bit, r look around and take in the gorgeous had a huge fear of it. In the past, when my
was in intensive care for over two weeks. In the scenery; I have never seen wildflowers this vi- husband and I have seen even a hint of it I
first 48 hours, I came close to death. But, I fought brant and vivid. How lucky am I that I get to insist we turn around and head down from
because I wanted to be a mom and the life run for hours out in this beautiful world. wherever we are. So when this storm rolls in,
inside me made me want to live more than the Lately, I have been thinking about my own at around mile 40, I start fearin$ for my life. I
pain was pushing me to let go. Somehow, that is mortality. This started a few weeks a$o when am on top of a pass and there are only tvvo
how it can be in a race. The pain is telling you I was runninf a relay race and had to run runners anyr,vhere close to me, one behind and
to back off or even stop, but the will to finish at night in the dark. I had some fear around one in front. At one point, I find myself on the
is stronger so we, as runners, push through. The this and when I faced it and did the run and ground after a particularly close strike. I wasn't
accident changed me, but it alsojust reinforced survived I had a revelation about fear and life. hit but the sheer force created by the thunder
who I am - someone who doesn't $ive up, some- As long as we fear death, we cannot really live. must have pushed me down. I immediately Set
one who likes a challenge, someone who will For me, running is when I feel most alive and up and the phrase, 'running for my life' never
push beyond my limits. Facing one's mortality yet, I know there are some inherent dangers. felt as true as in that moment.
is not something we do readily in our society. Not the dan$er that comes with climbing Mt. I put my head down and focus on the run-
Racing in the backcountry forces you to face it Everest, but still we do make ourselves vulner- ner in front of me. The storm continues and
head on, sometimes more than we'd like. So it able when we go out into remote areas at high with each sound of thunder and then the sight
was for me in this year's Bighorn 50. altitude. t do it because I feel the most alive of lightning I feel a jolt of energy run through
PIop, tlvo miles in to a 52-mile run and I am when I am out there so it feels like I am some- me. Talk about adrenaline rush! As I continue
down in the mud. Why didnl I wear the bike how defying death. Bighorn 20t+ brought this to run, the trail gets muddier and muddier,
gloves I had planned on? Ok, get up, keep going. home for me. My daughter revqaled a dream which does not make things any easier. Finally
Less than five minutes later, down again. Yikes, she had two days before the race where I was after a couple of miles we drop in to a valley
this is going to be a long day. I've never enjoyed in the hospital and the family was talking to and I feel a little safer even though the storm
running in the mud. But, once I got over the my doctor; apparently it was serious. I know it is not over.
initial frustration of being passed and of falling, was just a dream, but I was thinking about this From this point on, the conditions become
I decided I better enjoy myself. After all, getting when the race conditions turned dan$erous. I almost laughable. There is so much mud
dirty is one of the reasons I think trail runners was comin$ over the last pass in the race when caked on my shoes I feel like I have five-
like to run...it reminds us of being a kid. So, af- a storm suddenly hit. There was lightening all pound blocks on my feet. There is no point in
ter what felt like miles of running in ankle-deep
water and mud, the trail turned relatively dry
and I started feeling okay.
I felt like I was going much slower than last
year when the course was dry and I placed sixth
woman overall and first in the 5G59 age group.
But, I get to Footbridge at 18.5 miles and I am
on the exact pace I was last year...wow, how did
that happen? I do feel the effects of the mud
M though and am not so confident I can keep this
pace up. The good news is I do not miss the
turn out ofthe aid station like I did last year! I
i
head up the hill feeling pretty good.
The thing about a 50 is you have a lot of time Kr LI rL&ANIARO
to contemplate. People ask me if I get bored;
q
the truth is...NEVER! I have never been bored
STAG E RU N
running. Mostly I just think about runnin$, but 8 DAY ADVENTURE TRAIL RUN
I also think about my kids, husband, and life CI RC U M N AVI GATI NG
in general. I honestly cannot ima$ine bein$ MOUNT KIL!MANJARO IN TANZANIA

18:?$ $C-fOBER ?CIId*

Led by Simon Mtuy

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 ffi RACE REPORTS

BUCKEYE BUSTER

RUN OR BUST
by Randywittmer

One of my favorite quotes was delivered by Hel- conditions, or both, are characteristic. We were down for a soak in the water. It will be a long
len Keller: "Life is either a daring adventure, or fortunate (in my opinion) this year to have less time before I forget the look of complete refresh-
it is nothing." There are many reasons we indi- mud but in exchange we were given pro$res- ment that came over his face as he waved me
vidually are drawn to ultrarunning and trails sively increasing temperatures. on. It was a competitive day but one that was
but I imagine that there are several common It was the kind of day when lGmile runners also chock full of sportsmanship. Runners sup-
ones also, like a love for adventure, affinity for finished well, sok runners were thankful they ported runners and it was a great reminder of
nature and appreciation for the outdoors. We had completed the third loop and 5Gmile run- why ultra endurance trail racing in Northeast
lose and find ourselves on single-track paths ners looked on jealously at the turn when realiz- Ohio is special on many levels.
along nature's obstacle course and ultimately ing they had advanced just several miles past the By day's end, 159 combined runners had toed
we love the euphoria that rewards our persever- half-way point. Before the end of the sGmile race the start line of all three races and 146 were fin-
ance, and soon after are eager for what's next. temperatures had climbed into the mid{Os and ishers.Jason Howland, myself, and Mike Dowdell
We each have our special courses, too, I imag- humidity was high. Increasingly hands could be topped the men's 5Gmile race, as did tsethany
ine. Thefre the ones that challen$e, sometimes found resting on hips and knees, and shirts were C,entry and Kimberly Durst for the women.
defeat and often reward us in just the right quickly becoming casualties of the heat. Finisher medals for the race are unique and
combination to keep us hungry. Running in As I neared mile 40 and rounded a stream of good quality but test yourself on this course
Salt Fork State Park and especially in the annual bank, I recognized a runner from the front and you may develop a sense of completion
Buckeye Buster is one of those for me. Personal of the pack who was gingerly settling himself that is swag unto itself. @
best and worst placements are run here but it
keeps pulling us back.
Western Reserve Racing uses a welldefined
10.4mile loop through the park. There are three
loops for the 50k and new this year was the
addition of a oneJoop l0-mile distance and
fiveJoop 50-mile race. The course is a challeng-
ing one and there is more than +,000 feet of
elevation gain and 4000 feet of elevation loss
in the 50 miler. In addition to normal rolling
hills, there are at least three particular areas
where the uphill climbs will challenge you, and
all three are found in approximately miles 5-10
of the loop. Luckily, aid stations are located 5-6
miles apart and more than sufficiently stocked
with supplies and fantastic volunteers.
It was a beautiful morning for this year's race.
When the 50-mile race started at 7 a.m. the tem-
I
perature was in the upper 50s and there was
a blanket of fog lying across the tops of trees. I
o
ffi Early Iune is unpredictable for ohio weather
F
o
I

ta ffi
jFriffi and- long running through mud or high heat
E

I F

Randy Wittmer (race report author) cruising to the runner-up position in the 50-mile
o

WWCK€YE BUSTER IcAMBRTDGE, oHro lruNE t qL,z,z

50m esl 50kl Elevatongain:50m e-5,000feet 50k 3,000feetlThiscourse sawe defined 10.4-m eloop
throughSatForkStateParkwthro nghillsandafewuph cllmbs.Adstatlonsareocated56mesapart.
50 MILES 50 KM 20. Bryan Holt,39 6'.54:79 40. Heather BishoB, 35 7:5O:11
1. Jason Howland, 44 9:16:36 1. Travis Simpson, 33, WV 4'.34'.48 21. Thomas Dalheim,49 7:oo:52 41. Michael Bitecofer, 58 7:50:41
2. Randy Wittmer, 44 9:29:05 2. Jacob Ort, 32 5'.'14'.11 Traci Dalheim. 44 7:00:52 42. DougWoznicki,55 7:54:01
3. Michael Dowdell, 38 9'.40:16 3. Sunita seshia.36 5:18:14 23. EricWhittington,44 7:05:03 43. Emily Stout. 36 7:56:04
4. Gabe Rainwater,26 10:43:49 4. Jeffrey Sanders,23 5:28'.52 24. Michael Belt, 51 7:'19:45 44. Bridqc(hase 30 7.58:12
5. Joey Sattlec 29 10:58:10 5. Matthew Wenge[ 36 5:34:16 25. Brandon Henestofel,29 7:22:06 45. Clark Leslie,47 8:03:44
6" Will Watkins, 26 1 l:09:59 6. Chris Filby, 38 5:41:35 26. Samuel Ridenour, 3T 7:24:'14 46. Tim Krueget 35 8:08:'l 3
7. Gerald Ray,27 1 1:13:00 7. Roger Tubbs, 44 5:43'.37 27. Karen Slovak,46 7:24'.59 47. Paul Wright,46 8: l I:06
8. Bethanv Gentry. 30 11'.16i20 8. George Themelis, 54 5:50:44 28. Samantha Shafer.31 7:29:03 48. Heidi Blecick.29 8:15:36
9. Adam Knabe,32 '11:23:37 9. Bridget Klein. 30 6:00:12 29. Tom Kirkbride,4l 7'.31:27 49. Jordan Maddocks, 25 8:16:08
10. Travis Holloway, 29 11:21:51 10. Mike Kraft,35 6'.17'.06 30. Scott Applegate, 40 7:35:23 50. Tina-Marie Stahl.45 8:2'l:38
f i. Eric Holub, 39 11:39:19 11. John Delancey,53 6:18:46 31. Linda Barhorst.52 7:35:41 5'1. JoleneTaylor,50 8:44:34
'12. Konan Stephens,39 11:47:39 HannahDelancev.2l 6:18:46 32. Thomas Rode,4l 7:36:54 52. Dan Stephan, 57 8:44.35
13. LukeWest,24 11:53:14 13. Jack Balzer, 30 6:26:40 33. Chris Exline, 57, NC 7:40:43 53. Kathryn Weise. 59 9:19:34
14. Lindsey Loftus,50 1 1:53:35 14. Michael Moldvay, 41 6:28:02 34. Mike Johnston, 37 7:42:17 .John Pope, 55
15. Kimberly Durst. 3l 12:39:05 15. Jody Engstrom,4T 6:33:36 35. Daniel Pauley,41 7'.43'.23 55- Brian Phillips, 39 9:43:15
16. David Pace,46 '12:56:00 16. John Kennedy,4T 6:39:45 36. Joe Vansickle, 34 7:43:47 56. Lois Schnellinoer. 51 '10:09:26

17. Justin Carve[ 30 13:46'.45 17. Jetf Kulesza,35 6:45:09 37. Tracy Cook, 34 7:44:05 57. Beth Minadeo.6l 1 0:1 9:56
18. Rob Simon, 53 13:58:33 18. Tim Boggs, 52 6:47'.36 38. Jim Smith,46 7:44:12 58. Erica Campagnaro.40 1O.21:49
'19. Ruth Levy,25 6:48:28 39. Brian Kastner, 64 7:44:20
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 RACE REPORTS
a

,.

I
i FANS
4
:
I
& WELAGE hI|,'T9 TY4T FAN 5
bg Pat Sackett, co-RD
a

l
The Zodiac tells us we're six months away from covering l7?.2 m1les, and Apple Valley's own
I
the water bearer, but the Age of Aquarius has Jerry Heaps, whose 110.0 miles scored him a
already arrived in Minnesota in a big way. With third consecutive "l00 Miles in 24 Hours" sweat-
precipitation levels seven inches above nor- shirt. The women's field in the 24-hour was
mal for this time of year, the 25th runnin$ of equally competitive, as Courtney Dauwalter of
FANS was delayed by half an hour because of Denver threatened to overtake Kleemeier with
lightning. The thunderstorm passed on but the 123.6 miles to her credit. Winner in 2012, Sonya
rains lingered, dumping almost an inch on the Decker from Minneapolis, placed third overall
field, the course and the woebegone volunteers. with tts.8 miles, and perennial threat Sue Olsen
Temperatures ran$ed from 54 to 71 de$rees over of Burnsville, MN rounded out the top three
the course of the z+ hours, but humidity levels with t03.2 miles. This marks the 23rd time Sue
stayed miserably constant around 100%. The has reached the 100-mile mark, and the single
timing tent canopy dripped throu$hout the year she'only' reached looh she gave birth the
night from condensation. It was not pretty. day after the race. They build 'em tough up here
Adding to the raceday woes was a course in The Tundra. g
change and quick-like-bunny certification in the The 12-hour competition was beset by down- =
o
days preceding the event, caused by likely flood- pours for a lar/e portion of the race, but per-
ing of a half-mile stretch along the Minnesota formances barely suffered. Mike McMona$le Dave Jones demonstrates how to determine the
River in lovely Fort Snelling State Park. The deci- from Eagan, MN racked up 69.1 miles in his depth of a puddle
r sion to use the alternate loop was made the day FANS debut, with fellow FANS newbie Chris
E.
before the race when it became clear the river Kamrath from Wausau, WI achieving 64.0 miles. The walking races saw lon$-time FANS en-
t
portion would involve wadin$ rather than run- St Paul's Alan Berg took home a "100k in 12 trant John Greene of Duluth lead
the 2'lhour
Hours" long-sleeved shirt with his 63.8 miles field with 66.1 miles, and fellow 50Gmi1e club
ning. The new course was universally preferred:
Bengtson of Isanti, MN chased
instead of twice crossin$ the sole access road to and inched closer to joining the 500-mile club. member Barb
the park, participants follow the road in a coned- One is tempted to say if Carolyn Smith is toeing down 57.8
miles. Barb's mom and 1,000-mi1e
hailing from Sa$-
off right lang greatly increasing safety and elimi- the line the result of the race can't be in doubt, club member Barb Curnow,
but the lovely lady from Fox Point, WI barely inaw, MN, was able to add 53.0 miles to her
nating a nasty uphill at the second crossing.
MN
Conditions did take their toll on perfor- edged out St Paul's Whitney Meredith, 70.5 to all-time total. Linda Beduhn of Shorewood,
mances, with a total of l,tzg miles for the field 70.0 miles. Stephanie Werner of Bloomington, could be attributed with +o.z or 4o.2 miles in
compared to last yeat's 7,410, and 9;lo5 rfi 2012. MN was the sixth to reach 1o0h with 64.8 miles. the 12-hour walk, depending
on how you count
However, 14 of the B 2lhour runners achieved The inaugural six-hour race found ten of the walking the course in reverse direction. She was
Bruce Leasure monitor
i the magic 100-mile mark, and the field of :e in sixteen runners reaching marathon distance or helping 2Fhour walker
the l2-hour produced six performances greater better. David Coligado joined us from Chica$o the walking field for USATF so no, shes not just
than 100k. New this year was a six-hour race to secure a course record of 40.3 miles, with Ken- contrary for the sake of it. Keith Hardy of St Paul
designed to lure the unsuspecting into the web neth Bonneville ofSt Paul and Chris Tatarka of
joined the 1,00Gmile club with his 38.4-mile ef-
of ultra-distances, and 16 brave souls stepped Woodbury MN neck-and-neck with 13.6 and33.3 fort, and 2012 winner Phil Aaron of St Louis
up to the challenge. We shall see how many of miles, respectively. Minnetonka, MN entrant Park, MN added ls.: miles to his total.
i them move to the l2-hour in 2015. Erin Warshaw led the women's field with :s.a After tr,vo consecutive years of unhappy
48 Doug Kleemeier of Oakdale, MN defended miles, while Leann Young of Elsah, IL finished weather we're planning on perfection for FANS
his title with rz+.0 miles, reportedly fueled by with 29.1 miles and Katie Vandecar of Plymouth, 2015. Come join us as we start our second quar-
intermittent doses of pickle juice taken straight MN reaching 28.6.ltrnay be that FANS provides ter-century on June 6-7! @
i
up. He had a comfortable lead over second- another alternative to 5Gstaters who haven't yet
place finisher Brian Klug of Alexandria, MN picked up Minnesota.
o
F&{\!5 ; MrNNEApoLrs, MrNNEsorA IJUNE 7 lA 1,1

shaded sections, and a d st nct risk of encounters w th the native deer populat on.

24 HOURS 21. Gregory Kleindl, 64, Wl 43.1 6. Allen Berg, 48 63.8 27" Julie Branden. 52, lt 36
1. Carolvn Smith, 49, Wl 70.6 22. Kelly Tabara. 45 41.2 7.
Doug Franzwa,35 61.4 28. Melanie Dickman,4-1, OH 35.9
2. Whitney Meredith. 30 69.9 23. Linda Beduhn, 53 40.2 8. Jodi Jalowitz, 38, Wl 60.9 29. Evelyn Smith. 54, lL 35.5
3. Mike Mcmonagle,49 69.1 James Bujold,29 40.2 9. Joan Nyhus, 50, Wl 60.7 30. PhilAaron, 62 35.3
4. Steohanie Werner, 42 64.8 Jamie Klemenhagen, 32 40.2 10. Amy Clark, 50 58.9 31. Christina Anthes.'17, ON 31.6
5. Chris Kamrath, 31, Wl 64 26. Keith Hardy,50 38.4 1 1. John Gustafson, 62 55.7 32. Andrew Sandor,28 29_5

6. Allen Berg,48 63.8 27. Julie Branden, 52, lL 36 12. Bob Frawley, 57 55.2 33. Christopher Hutton,20 27.4
7. Doug Franzwa,35 61.4 28. Melanie Dickman,41, OH 35.9 13. Richard Schroers, 47 55.1 Eugene Defronzo,78, CT 27.4
8. lodi Jalowitz. 38, Wl 60.9 29. Evelvn Smith, 54, lL 35.5 14. Andrew Lamers,26 55
9. Joan Nyhus, 50, Wl 60.7 30. PhilAaron, 62 3s.3 '1 5. Rasa Troup. 37 s4 6 HOURS
10. Amy Clark. 50 58.9 31. Christina Anthes. 17, ON 31.6 16. Christopher Heyer, 33 53.6 1. David Coligado,36, lL 40.3
11 " John Gustafson, 62 55.7 32. Andrew Sando[ 28 29_5 17. Dan Laplante, 30 53 2- Erin Warshaw. 49 35.8
12. Bob Frawley,5T 55.2 33. Christopher Hutton, 20 27.4 18. Scott Kelley,31, lL 51.9 3. Kenneth Bonneville,33 33.6
13. Richard Schroers, 47 55.1 Eugene Defronzo, 78, CT 27.4 19. Karl Benson,49 47"7 4. Chris Tatarka, 46 33.3
14. Andrew Lamers,26 55 20. Bob Jaskowiak, 55 47.2 5. David Holmen, 53 32.4
1 5. Rasa Trouo. 37 54 12 HOURS 21. Gregory Kleindl, 64, Wl 43.1 6. Bora Khem,39 32.2
1 6. Christopher Heyer, 33 53.6 !. Carolyn Smith, 49, Wl 70.6 22. Kellv Tabara. 45 4'1.2 7. Leann Young.25, lL 29.1

17. Dan Laplante,30 53 2. Whitney Meredith,30 69.9 23. Linda Beduhn. 53 40.2 8. Katie Vandecar 34 2a.6
18. Scott Kelley, 31, lL 51.9 3. Mike Mcmonagle,49 69.1 James Bujold, 29 40.2 9. 'e'Fischer-Drew. 55 27.2
19. Karl Benson,49 47.7 4. Steohanie Werner. 42 64.8 Jamie Klemenhaqen 32 4o.2 10. Lenny Crouse,49 26_9

20. Bob Jaskowiak, 55 47.2 5. chris Kamrath, 31, Wl 64 26. Keith Hardy, 50 38.4
 RACE REPORTS

MANITOU'S REVENGE
,,VA'T, TEM' E5 AT NfiANITOU
by CharLte Gadol,RD

Cool weather created perfect conditions for fast Jan Wellford of Keene, NY, was in hot pur- After the next climb, 1,200 feet in less than
times at the second edition of Manitou's Re- suit, followed by Ryan Welts of New Hampshire, a mile up Plateau Mountain, which at times
venge Ultra, a 54-mi1e point-to-point trail race who finished second in our inaugural year. All requires you to cling precariously to tree roots
held on lune 2l-22 in the Catskill Mountains four were within 10 minutes of each other by the and rocks, Jan took the lead and never relin-
of NY. The race has drawn attention due to its time they reached the Mink Hollow aid station quished it over the last 15 miles of the race, fin-
hilly, relentlessly rocky, diabolically technical at mile 38.5 - Jan, Ben and Brian were all there at iihing in the amazing time of 10:50. Ben Neph-
course. It attracts folks who love hiking and the same time. I happened to arrive there just at ew was second in 11:o4, Brian Rusiecki was third
running under these conditions, especially the that time, and could see that the Devil's Path had in (despite his footwear malfunction), and
11:19

New York-New England FKT crowd (FKT=fastest taken its toll on Ben and Brian. The course has a Ryan Welts finished in 11:20.
known time). Four out of the topsix finishers tendency to eat running shoes, and Brian's shoe In the women's race, Ashley Lister dominated
this year have held FKTs on classic New Eng- had to be put back together with duct tape for for the second year in a row. She was never seri-
land routes at some time or another, including him to continue! Jan, however, was smiling and ously challenged, despite bein$ attacked in rapid
the Great Range Traverse in the Adirondacks, inexplicably appeared to be enjoying himself, succession by an unstable roclq a log and a tree In
the Presidential Traverse and the Pemi$ewasset
Loop in the White Mountains and the Devil's
Path in the Catskills. In fact, a portion of the
Devil's Path is part of our race.
Due to a change in the requirements for our
permit to use NY state lands, we were limited to
15 runners/mile in wilderness areas this year' forc-
ing us to start in waves of 15 every five minutes'
Thankfully, this process went smoothly due to
the exceptional cooperation and patience of the
runners. Wave zero featured the fastest people. A
lead pack emerged early on, but soon $ot passed
on the Escarpment Trail by Denis Mikhaylov, last
year's winner, who had missed the first wave and
started five minutes behind' By mile 21.5, he had
tired, fueling unwell and dropped out.
A couple of well-known standouts from
our area, Ben Nephew and Brian Rusiecki,
pushed the pace up Kaaterskill High Peak and
on past the 50k mark to the beginning of the
Devil's Path. Joe Azze of Mountain Peak Fitness
filmed a great video of these trivo gulzs charg-
ing up Indian Head on the Devil's Path (vimeo.
com/98873481). This video gives you some idea
tffi*i
ff{6EE
of *t rt this toughest part of the course is like.
lndian Flead
- Ben Nephew chasinE Brian Rusiecki r"rp
ffi l-eaders at the 33-mile mark

i
elAf{lTCIXi'S REVE NGE twINDHAM, NEW YoRK lruNE 21 ll s,s

o will more often f nd"yourse f hiking uphill or do,irn, so,ietimei hand over hand. Expect this course to take you much longer than your average 50-miler.
54 MILES 18. Steve Hawkins, 36 14:40:44 36. Paul Baldini,42 17:06:49 54. Jay Lemos,24 20:32:43
10:50:34 19. Eric Norton, 37. Ed Gravelle, 55 17:07:14 sean Salmon,37 2Q:32:43
1 . Jan Wellford, 32 40 14:45.36
2. Ben Nephew,38 11iO4'.57 20. John Johnson,4l 1 4:55:58 38. Amy Hanlon.4O 17:1'l:48 56. Michele Goqqln 33 ?9:18:11
3. Brian Rusiecki,35 1'l:19:18 21. John Fegyveresi,3T 15:09:49 39. EriiAditya,34 17'.13:32 57. MarcusJones,53 20.41159
4. Ryan Welts, 33 11'.20:39 22. Chris Fey, 36 'l
5:14:1 0 40. Fred Kirby,63 17:14:'17 58. Mike Skara,42 20:49:24
5. CarloAgostinetto,33 12:19.04 23. MarvinRussell,4l 15:25:26 41. James Hunt,30 '17:14:45 59. Dan Broom,4o 20:52:53
I
6. Adam Wilcox, 32 12'.28'.15 24" lan Grettaberger, 26 15:28:27 42. GerritVanloon, 53 18:'l'l:20 60. Makoto Kitamura,45 21:1Q:44
7. Ashley Lister. 26 12'.37'.04 25. Tom Dehaan, 51 15:29:52 43. Nicholas Allen, 3'l '18:'12:56 Yuki Negoro, 53 21:10:44
8. Dovid Fein,30 13:29:15 25. Dima Feinhaus, 51 1 5:30:26 44. Greg Aspden,41 18:20:45 62. John Geesler, 55 21:15:01
I
9. Jonathan Cornibe, 28 13:32:56 27- Meghan Young. 30 15:43:47 45. Kevin Roy,4'l 18:28:09 63. Stephen Pradon, 37 21:53:19
t: '10. John Kurisky,4T '13:35:34 28. David Liste[ 28 1 5:56:37 46. Jason Friadman, 32 19:07:52 64. Julian Jamison,41 22:10:15
I 1'1. TravisTwoey,36 13'.4'l:48 29. Christian Ryther,35 '16:08:04 47. Emmanuel Odebunmi,31 19:28:21 65. George Hollerbach,53 22:34:50
I
12. Cole Crosby,25 14:01:35 30. Dana Royer,38 16:2'1:09 48. Euihwa Lee, 54 '19:37:58 66. Stewart Dutfield,59 23:09:52
il 13. Nathan Szabados,24 14:05:56 31. Elizabeth Azze.37 16:28:57 49. Lori Parker.46 19:43:2'1 67. Kristen Leonard' 38 23:12:59
14. Sheryl Wheeler. 51 '14i25:31 Julian Vicente, 41 16:28:57 Karine Comeau.41 19:43:21 Tom Leonard, 46 23'.12:59
15. Alexandre Genois,29 14:34:06 33. Stephen England,33 16:37:54 51. DavidHollenbaugh,45'19:57:15
16. Mike Siudy,40 14:36:15 Michael Chu, 3l 16:37:54 52. Andrew Sfekas, 37 20:09:42
17. Tony Henderson,36 14:36:38 35' Meghan Rieger.23 17:Q5:17 53. Matt Malloy, 26 20:21:48
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 REPORTS

MOHICAN

M$mfC,ryru STA&I,WS
by CoLLeen J. Theusclt.

The 25th anniversary run of the Mohican 10G course pacing Jay Smithberger to his second Mo-
mile race had a record number of starters with hican 10Gmi1e win.
192 toeing the start line at 5:00 a.m., t83 starting In
when Terri Hayes, 52, finished the
1995
the 5Gmile option at 6:00 a.m. and 200 at the in 2i7:39, she was the oldest
100-mile distance
marathon's 8:00 a.m. start. Only 69 runners were woman up to that date to finish that race. This
at the 1990 inaugural event with 34 of those cross- year, at 71, Terri became the oldest woman to
ing the finish line. Many changes have occurred ever finish the 5O-mile distance in 2211i45.
over the years. Bob Blum, Joe Eisenber$, Joe Ju- In the men's 5Gmile race, Texans Nofal
rczy( eob Strong and now Ryan CIDell have Musfy, zz, and Abdel Fustoh 74, ran the race
directed the race. Mohican Adventures on State together finishing just seconds apart in 13i32:55
Route 3 has replaced the Mohican Wilderness and 1333:47.
campgrounds on Wally Road, which served as Arizonian Nate Polaske had missed winnin$
the original headquarters. The course is now over the 100-mile race in 2013 by a mere 20 minutes.
95% trall compared to about ?O% trail originally. He trained and developed a strategy that would
The course design of four loops, a longer one just bring him first place this year. His strategy ap-
over 26 miles and a shorter loop around 24 miles peared to be working as he was the first per-
make it possible to use the same course and aid son to finish the first and second loops with
stations for the 10Gmi1e, the 5Gmile and the mar- over a 2Gminute lead. Unfortunately, as Burns
athon distances. Thus the two shorter distances and Steinbeck state, "The best laid plans of
have virtually no time limits. This makes ideal mice and men oft go awry." Third loop inju-
conditions for slower runners who have one of ries left the field wide open to other runners
those distances on their bucket list while giving including 2ooz winner, Harlan Pedle, and zooS
all runners a great experience on trails. Bob Blum, winner, Jay Smithberger. Smithberger had a sub-
founder of this Mohican event, as well as first stantial lead over Peelle during the first part of
race director, returned to run the marathon - the the fourth loop and sped through the Covered Tattoo Tom and Chris Noeh head towards
day after his ast birthday. eridge Aid Station 27 minutes before Peelle. the Covered Bridge
Peelle had thoughts of taking the lead and by
EVERY RUNNER ON THE COURSE IIAS A the next and final aid station at Hickory Ridge, finished the first loop 15 minutes ahead of Gard-
STORY. HERE ARE SOME STORIES FROM was only 11 minutes behind. Encouraged that he ner and several others were just five minutes be-
TH15 YEAR'S RACE: was narrowing the gap, Peelle went fulI steam hind her. At the end of the second loop, Gardner
Chad Trumbo took second place in the s0-mile ahead to finish a mere three minutes 21 seconds had narrowed the gap with Weisbrodt to just tvvo
race in 2013 with a time of 7:38. This year he after Smithberger. Just under two hours later minutes while widening the gap with those fol-
cut 35 minutes from that time to finish in first Bob Jasinski crossed the finish line to take third. lowing her. Gardner may well be the first woman
place. That feat did not complete his running This is the sixth year that Connie Gardner has to earn the ten-time finisher big buckle. She may
day. After enjoying the camaraderie of his fel- entered the Mohican 10Gmi1e race. This is the perform the amazing feat of winning all ten.
low runners and resting he was back on the sixth year that Connie has won. Anna Weisbrodt She set the women's 4-M9 age $roup record at

52 MOHICAN I LouDoNVILLE, oHto IJUNE 21 1L4,4

50 miles I Elevation gain: 1 OO mile - 1 2.860 feet I This course loop course on 95% trail with roots and rocks and 95% in the forest,
I 0O miles |
which provide shade but trap in heavhumidity. The climbs aie not long but there is not a flat mile on the course - itb up down up down all day long.
: 100 MILES
't. JaySmithberger,44
32. GregoryTrapp, 51
1g:21:Og 33" MarkSut<ie,+O
26:26'.05 64. Reginald O'Hara,45
26:29:08 65. ChadWeller,3T,FL
29:10'.14 96. Scott Eveningred,44, Ml
29:10'.M 97. TimSmith,52, lA
31:05:01
31:06:24
Z. ttirlandpeelle,40 '19:24:32 34. MikaThewes.23,Ml 26:44:21 66. ChrisBuchheit,45 29:35:04 98. CasevNesbit,54,CA 31:10:48
3. BobJasinski,45 21-.18:32 35. CarolynnNauta.32,Ml 26'.45:35 67. Ali Turfe,50,Ml 29:35:12 99. GaryBaum,64,NC 31.16:22
o 4. Motsch,41
Kevin 21:31:47 36. Michalle Bichsel,40 26:45:55 68. Darcv Lallathin,43 29:37:41 100. Chris McPeake,46, ON 31:17:08
5. 26
Gabe RainwateL 21:47:38 37. Chris Neoh,29, IN 26'.52'.42 69. Bruce Flanagan,5'1, MD 29'.38:28 101. Adam Peterson,32, PA 31'.20:28
6. tsaacwait,37,\iW 22.2'l:52 38. BarryWickware,34, lN 26:58:37 70. DavidHopkinson,35,WV 29'.39:07 102. RonaldRoss,56 31:20:36
7. FrankMorris,32,Mt 22:22:30 39. TanyaEogert.45, lL 26:58:53 7'1. DianeAdams.5l,VA 29:39:38 103' YuenChengYong,43 3'l:24:21
8. MatthewvanCleave,33 22:24:05 40. LesTroyii51 27'.Og:33 72. AnastasiaAndrvchowski.34,lL29:39:57 104. ChadHeald,3T 31:25:50
9. AndyEmerson,45,MO 22'.32:20 41. Dustin'Smith,30,Ml 27:32:10 73. RamonFerrerJ[34,NY 29:40:51 105. SteohanieFonda.46,MD 31.27:29
10. lohn Bertram, 51 22:35:38 42. Juston Wickham, 38 27'.37:30 74. Dave PotteL 49, Ml 29:41:42 106. D. Marshall Porterfield,4T, DC 31:27:31
11. ConnieGardner,50 22:59:30 43. DavidKrekeler,55 27'.38'.14 75. RyanKing,32 29:50:38 107. TomMitchell,46,VA 31:30:07
12- Trevor Garretson. 39 23:05:04 44. Michael Fisher, 43, MI 27:44:43 76. Ray Bovaird,4T 30:08:17 '108. Ryan Knight, 38, Ml 32i41:2O
13. Seth Chin-Parker,44 23:25:52 45. Michael Lavallee,36, Ml 27:44:50 77. Tracv Denbleyker,43, Ml 30:12:05
14. JoshuaRakosky,3T 23:26:18 46. Matthewsmith,3T 27:47:40 78. JuliAistars.55, lL 3o:12-.O7 50MILES
'15.patrickKrott,j0,pA 23'.39:13 47. RobertHunter,54 28:03:43 79. AndrewRosebaugh,33 30:15:16 1. ChadTrumbo,31 7104:27
1G. LizaCanowitz.3T 23:52:39 48. RickGaston,42,CA 30:15:56 2. OwenBradley,34,AL
28'.12:36 80. MarcLinden,41 7'.2'l:19
17. Paul Lincke,45 28:15:35 8]. Alex Nemet,39
23:52:43 49. Karen Erba.44, lN 30:15:58 3. Timothy Kelly,24 7:48:47
18. Jay Mast, 38 23:54:'t3 50. Roger Walker, 44 28:18:20 82. Ron Delozier, 35 30:17:42 4. Nicholas Hanson, 31 7i53:11
19" JordanRittenberry,34,tL 24:03:29 5!. Ka;ri Shinsato.49 28:20'.20 83. TimWestaway,5g,ON 30:20:26 5. MarkBain,3T 7:56:24
20. Luis Barrios,49, Fl 24:2't:20 52. lain Hughes, 51 28:20:34 84. Beth Gildav. 52, Ml 30:29:06 6. Glenn Hein,30, lN 8:07:35
21. Joe Smoke[ 26, tN Z4:34:1O 53. Paul Leielhocz,45 28:22:32 85. George Blust,44, TX 30:30:04 7. Sean Lemke, 26 8:39:02
22. Kaliprice.2T 24:50:30 54. StevePierce, T 2a'.26:42 86. AriaHemohill.24 30:3'l:25 8. EvanWetzel, 16,Wl 9:02:'17
23. ChrisWhite,40,Vr'V 24:56:05 55. PatriciaEason.46,MD 28'.27'50 87. NatePualengco,33, lL 30:31:58 9. CraigKent,36 9:05:58
24. MattPurdy,40 25:09:40 56. RyanMatthews,33, lN 28'.34'.47 88. MitchMyers,40 30:40:58 '10. AmandaLindseu33 9:24:43
25. Siamak Mostoufi, 40, lL 25:27:'16 57. Roy Heger, 59 28:37:18 89. Helen Garen. 49 30:43:53 1. Sunita Seshia. 36 1 9:27:55
26. Nickpenzone,35 25.49:43 58. PeterPreston,62,CT 28:5'l:25 90" Daniel Winkle,32 30:46:51 12" TimEdwards,3T 9:34:33
27. AlanDumond,32,tN 25:5gi17 59. ReyFebo,36 28:53'.21 9',1. BenjaminBlumenstein,31 30:51:08 NatePorter,20 9:34:33
28. Derek Holecek, 20, Mt 26:05:01 60. Le;i Rizk, 30, VA 28:53:5'1 92. Al Eder, 62 30:54:08 14. Toby Miller, 36 9:34:42
29. MatthewBrown,42,MD 26:05:22 61. PerryJohnson,40, lL 28:57:4'1 93. Daniel Slater;42,M| 30:54:40 15. JameaMoore,38 9:37:48
I
30. Todd Brown,45, lL 26:1 1:08 62. Lawrence Keistet 37 28:58:10 94. Steve Hannahs,45 30:55:10 16. Kristopher Solmos,37 9:56:20
1 31. DavidCorfman,5'l 26:25:59 63- DavidNelson,26,LA 29:03:34 95. MikeHeider,54 3'l'.O2:02 17. RandyWittmer,44 10:02:08

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 RACE REPORTS

NORTH FORK

NOT BIG, JUST SPECIAL

bt4 Jarwce O'Ciradg, RD

This was the fifth running of the North Fork A highlight of the sok was the finish of tt-year-
50 Mile/5OK in the Rocky Mountains, just old Miles (aptly named) Salzer. He trained un-
southwest of Denver. The race is limited to zoo der the coaching of his dad, Todd Salzer and
participants and probably always will be. We mom, Carly Schulaka, both veteran ultrarunners.
don't want to be big. Every year the race fills He ran the entire race with his mom until near
up faster, as runners learn how very special this the finish, where he crossed the line a minute
race is. The course is challenging, with zJs0 feet ahead. Asked where his mom was, Miles said
of climb in the 50-mi1e, especially for those at- he had to leave her behind because she wasn't
tempting an ultra for the first time (48 first-tim- running fast enough. But when Carly crossed
ers started; +z finished). Yet it is quite runnable the finish line, Miles gave her a big hug and
for talented runners with experience, as the foot- said, "Thanks, Mom."
ing is mostly good and the climbs, thou$h lon$, Jessica and Nathan Miller ran the 50k in a
are not terribly steep. The scenery is spectacular, very unique way. Both are captains in the Ar-
with everything from thick pine forests to areas my's 10th Sustainment Brigade, stationed at Ba-
burned by fires that opened wide vistas of high gram Airbase in Afghanistan. They "shadow ran"
peaks and beautiful rock formations. The course the race at Bagram, starting at2 a.m. to avoid' as
is mostly single-track trail, with no repeated Jessica put it, "the dust, the heat . . . and
the en-
loops. The well-stocked aid stations are tended emy, of course." They ran their 50k around the 50k women's winne[ Rebecca Much, leads a

by veteran ultrarunners who offer encourage- perimeter of the airbase and finished in time pack near the start
ment and humor. It all blends tof,ether to make for breakfast.
a very special race. The 5o-mile men's race started out as a closer on an out-and-back section of the Colorado
A new course record was set in the 50k by contest than the 5ok. At l0 milest 2013 second- Trail at 2z miles, and he never looked back. He
43-year-old Chuck Radford of Castle Rock, Colo- place finisher Evan Kimber was in the lead, fol- was seven minutes ahead of Scott at 38 miles
rado. He ran alone for almost the entire race, lowed by Rick Scott, Adam Harmon and Willie and ended up winning bY 16 minutes.
besting second place Dan O'Connell by 25 min- Kinney. Scott took the lead and held it through Cindy Stonesmith of Louisville, Colorado,
utes. Women's winner Rebecca Much, from Ft' 22 miles as the others fell behind and 3cyeat- at age 50, also came from behind to take the
Collins, was running North Fork for the second old uichael Friedberg of Boulder crept closer. women's 5Gmile race. Elizabeth C,old of Engle-
time. She took 26 minutes offher previous time. Friedberg passed Scott before the turnaround wood led for most of the race, followed closely

tqORTN{ FORK 50 WI'LY.|SOK I PINE, coLoRADo lruNE 28ll3,3

I
50 m es | 50k E evation ga n; 50 mile - z,:so feet L The course is. most y singleltrack tra and no repeated loops through spectacuLar scenery of th ck pine forests and areas
Thetraiiprovdesmostiygoodfootngandthec rnbsare onqbutnotterriblysteep'
burnedbyfiresthatopenedwideustisoihignpea[sandbeautfulroc(forilatons
I
43. Kevin Cubillas,49 11:46:31 16. Mike Enge[ 37 5:40:50 59. Merideth Antin, 29, MA 7i14:51
50 MILES
1. Michael Friedberg, 36 7:47:20 44. Michelle Balentine, 45 '1 1:51:57 '17. Mary Geiger,41 5:47'.13 60. Patrick Creel, 36, TX 7:1 5:58

2. Rick scott,43 8:03:22 45. Tricia Pigott, 34 '11:52:39 18. Larry Steller, 47 5:53'.47 61. lohn Barnett,56 7'.16:45
I
3. Willie Kinney, 24 8:40:53 46. John scott,49 12:12:17 19. Darrin Young,40 5:58:10 62. Jordan BeezleY,29 7:21:34

4. Andrew Wellman, 37 8:50:58 Shana Lenevue. 44 12:12:'17 20. Mark Perkins. 60 5:58:29 63. Hollis Glenn, 38 7:21:37

5. Jamie Kilcoyne, 43 9:01:46 48- Bryan Boyle,43 12:13'.17 2'1. Christina Vecchio. 29 6:04:53 64. Tricia Maldonado. 33 7:23:41
I
6. Adrian stanciu,44 9:05:25 49. Ayesha 5undram.34, N[/ 12:15:18 22. Mark Lisak, 57 6:08:52 65. Barb Elias. 52, AZ 7:24:22
6:09:50
iuo 7. Evan Kimber, 37
8. Cindy Stonesmith, 50
9:06:02
9:17i09
50. Scott Ormond,47
5 1 . Steve Chaffee, 49, NY
12:'18:34 23. Tara Carter. 37
12:19:02 24. Tim Buese, 45 6:10:29
66. Alyssa Soenksen,29
57. Curtis Kincaid,46
7:30:22
7:30:36

9. Elizabeth Gold.42 9:2'l:46 52. John Derby,42, KS 12:19:26 25- Sonva Turner, 42 6:12:14 68. WendvWoodland. 39 7:31:27
'10. Amanda Morgenstern, 26 9:29:31 53. Bryan Bergstrom,43 12:'19:28 26. Maooi Kelly.47 6:16'.57 69. Cory Budaj,43 7:33:00
! 11. Jon Ahern,44 9:30:07 54. Heidi Kumm. 27 12:23:40 27. Gayle Zorrilla. 43 6:18:45 70. Mike Powers, 44 7:36:40

12. David Mcmillan,3T 9:39:11 55. Eric Morgan,48 12:36'.'16 24. Karen Douolas. 43 6:24'.20 71. Paula Bieshaar.49 7:36:56
13. Amber Wilson. 26, WY 9:52:24 56. Alexis Hanks.24 '12:52:00 29. Rachel Dehner.44 6:24'.37 72. Iodd English,5l 7140:17

N 14. Mark Mobley,43 1 0:05:58 57" Lucas Rivera, 27 12.56:09 Jennifer Skeels. 40 6:24'.37 73. Tina Sono. 54 7:47:20
o 15. Erin Churchill.33, NM 10:10:36 58. Brent connell, 38 12'.56:2a 31. Todd Duncan, 44 6:24:57 74. Mark Schwandt, 50 7:47:29
16. Stephen Mccrohan, 40 '10:1 5:37 59. Erin Linehan,34 13:19:15 32. Marc Buffington, 32 6:31:09 75. Patrick Forsythe, 37 7:47:31
17. Vince Molosky,34, FL 10: 16:20 60. Nick Lees, 33 13:35:30 33. Ambyr Hinton. 32, PA 6:34:43 76. Jan Sbarbaro. 52 7'.50:47

18. Joseph Gillespie, 33 10:24:36 61. Emilv Hanson.32 '13:41:46 34. Barrett Langton, 32 6:36:56 77. Lindsay Brust Sutula. 33 7:52:06
19. Gilles cote, 57 1 0:25:55 62. Kristin Mikkelson. 28 13-.45:42 35. Lisa Mansfield. 46 6:37:21 78. Sarah Hatch.24 7:5 5:58

20. Nicholas Bulson, 29 10:26:07 63. Patrick Krawietz,43, Tx 1 3:48:59 Jessica Pierce. 48 6:37:21 79. Lisa Kerr. 5'l 7:58:52
21. TerriPfeil.4T 1 0:30:57 64. Emily From. 34, CA 13:49:51 37 . Phil Redinger, 43 6:37'.24 80. Naaman Beck, 27 8:08:23
22. Ericlubbard,44 10:36:1 3 65. Elliot Denholm,4l, TX 13:50:05 38" John Witcher, 40 6:37:53 81. Sarah Touoh. 36 8:08:49
23. James Kallemeyn,3l 10:36:35 66. Cathy Nevans.49, Tx '13:51:22 39. Michele Bierstedt. 43 Karen Lehnherr. 38 8:08:49
24. Lisa Belmonte. 45 10:36:44 67. Matthew Bednorz,44 1 3:5j:55
40. Mark Cross, 56, MO 6'.44'.'12 83. BobWeber, 55 8:1 6:36

25. Dan Blankenship,53 10:37:28 68. Michael Johnson,4T '14:35:29 41. Julie Sevdel. 47 6:46:36 84. Rebekka Hiogs.44 8:17:09
26. Brian Greenleaf,33 10-.42:20 42. Randi Young. 62 6'.47'.01 85. Tina Akin. 52 8:1 8:5 1

27. )ohn Higgs,49 10:42:48 50 KM 43. Todd Burgess, 45 6'.49:52 86. Lynn Alford. 62, NM 8:20:37
28. Chris Carmody,32, MA 10:48:13 1. Chuck Radford, 43 4:18:49 44. Beth Jensen. 34 6:50:51 87. Mark Bauer, 64, NM 8:20.43
29. Jenny Parkison. 30 '10:49'.12 2. Dan O'Connell, 36 4:53:53 45. Elizabeth Goodrich. 56 6:53:22 88. Jason Hill, 38, Tx 8:33:44
30. Jenny Joyes. 28, WY 1Q:52:22 3. MatthewTeague,20 5:02:00 46. Gabrielle Harris. 33 6:54:10 89. Curt Kennedy,39 8:56:57

3l- Brian Manley,50 11:03:21 4. Wyatt Hornsby,4l 5:07:5'1 47. Anne Pence. 47 6:54:27 90. Dave Bell, 51 8:59:49
32. SamanthaWaooett.43 1 'l:04:53 5. Craig Hilton,46 5:2'l:19 48. Dutch Ross, 45 6:56:37 91. Tammv Donaldson. 44, OH 9:00:54
5i26:17 49. Lucas Ketze[ 37 6:58:08 Kevin Snyder, 50 9:00:54
33. NateWilliams,24 11:18:41 6. Rebecca Much.28
34. James Flanary, 35 11:2'l:25 7. Kirk Hilbelink,46 5:30:45 50. Brad Essary, 3'l 6:59:18 93. Kari Taylor. 37 9:08:36
35. Dan Pritchard,35 11:23:29 8. Michael Lavelle, 43 5:32:33 51. Adam Bierstedt,42 7:00:04 94. Jason DotY,32 9:23:00
36. Coleen Voeks.41, KS 11:23.56 9. Mike Mizones,40 5:33:45 52. Melissa Hoskins. 42 7:OO:34 95. Suzanne Mehrinoer.47, TX '10:04:59

37. Mvriah Blair. 37 '11:24'.50 10. NickWoodland, 38 5:36:06 53. Leah Caoitini. 29 7:03:50 96. Dena Nichols. 49 10:28:31

38. Eliot Lee,42 11:27:12 1 1. Aaron Stuber, 30 5:36:36 54. Paul Maisel, 43 7:05:27 97. MilesSalzer, 11 10:59:32
'11:00:32
39. Fred sanchez, 33 11:29:38 '12. Sean Tokarz,29 5:38:05 55. David Folwell, 31 7:05:31 98. Carly Schulaka. 40
I 40. Wendy Youno. 39 1 'l:30:28 13. John Brandt,43 5:38:40 56. Ethan Bullock, 34 7:05:55
41. Brent Owens, 37 '11:38:57 14. Lisa Mills. 52 5:39:06 57. Kurt Vercauteren,46 7:08:00
42. )elfery Rogers, 52, CA 1 1:40:00 15. Jai Robichaud,39 5:40'.46 58. Michael Cosper, 42 7:14:38
I

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 RACE REPORTS

RIVER OF NO RETURN ENDURANCE RUNS

MUru YESTIffirWW-Th,IIuG ELSE ffi\! YHE5W,W\ffiALT{TAN5 DCIEs

by Poa.tl Ltnd, RD

For an inaugural event, the River of No Return

Endurance Runs in Challis, Idaho, drew no
hesitation from a sold-out field of top-notch
competitors. Whether it was the tou$h, but run-
nable courses over the mountains or the wolves
lurking in the background, some top runners
showed up and provided stiff competition.
Jeremy Humphrey (Scott Sports), Pat Murphy
(Scott Sports) and Hiroaki Matsuna$a (North
FaceJapan) decided early on to turn the 100k
into a horse race. Humphrey took the lead from
the start, with Murphy and Matsunaga lingering
close behind through mile 16 at the ghost town
ofBayhorse. Murphy gained on the ascents and
Humphrey regained on the downs. By mile 30
they were within two minutes of each other.
Humphrey extended his lead to five minutes
at Fannys Hole (Mile 45), staring the 1,90Gfoot
climb in the face. At mile 50, Jeremy began a
B-mile decent from Buster Lake to the finish,
with a seven-minute edge on Murphy and now
45 minutes on Matsunaga. Humphrey blazed
through the 63 miles and te,oo0 feet of vert in
9:15:28, with Murphy striding out of the hills
and down Main Street to the finish in 9:25.05. Marlin Ordway nearing the crest of the f;rst clirnb above Challis, ldaho
Matsunaga ran his first trail race on U.S. soil to
finish third in 10:,43:44.

RIVER CIF hlQ RETURN ENDURANCE RUNS I cHALLrs, rDAHo lruNE 21lLs,4
00k I 50k I Elevation ga n: 1 OOk 6,000 feet I 5Ok 7,800 feet ] Boih the 50k and 1 ook are arge loop courses wlth big mountain climbs and descents on slng e-track
'l
I
4-whee er trails and forest serv ce dirt roads. Some sect ons are rocky ancl rutted, contain numerous creek crossings and have snow n the high country of the 1 00k.

1OO KM 43. Scott Black, 49, KY 15:28:15 22. Jan Holmqlen 55 6:13:48 65. Jason Benavidez,4l, CA 8:01:32
'1. Jeremy Humphrey, 35 9:15:28 44. DennisAhern,56 15:29:23 23. Nate Reese, 36 6:16:21 66. Carol Westphal, 49 8:02:06
2. Patrick Murphy, 32, MT 9:25:05 45. Tanner Redick, 18 15:55:17 24. Brenda Dizes. 50 6:18:14 61. Kim McGill. 50 8:05:16
3. Hiroaki Matsunaga, 34, USA 10:43:44 46. John Hoenemier,43 16:02.43 25. Jared Bragg, 39 6:19'.'17 68. Nicole Lunstrum.30 8:05:18
4. layk Reynolds, 36 11:29'.'12 47. Marianna lnslee.48, CO 16:23:10 26. Claudia Suasetgui. 38 6:19:32 69. Lauren Dickev, 32, WY 8:07:15
5. Heath Wiltse, 39 11:44'.22 48. Nate Bender,25, MT 16:44:08 27. Mark Streeter, 33 6i19i37 70. Jeff Martin, 62 8:07:55
6. JoelleVaught.39 l'l:48:13 49. Alexander Ford, 29 '17:11:26 28. Mark Hutchinson, 44 6:20:20 71. Heather Ramsdell. 39 8:20:18
7. Bill Clements, 35, CA 11:54:34 50. Martin Mille[ 62, MT 17:17:05 29. Samuel Reid, 52, MT 6:23:00 72. Jeremiah Higley, 37 8:22:13
8. Rick Valentine, 45 1 1:59:05 5'1. Debv Kumasaka. 50, WA 17:21:43 30. David Emerson, 60 6:24i20 73. Wayne Rancourt, 51 8:22:34
56
9. George Erickson,40, MT 12:02:20 52. Mike Blessing, 58 17:59i26 31. Karen Savory. 44, MT 6:25:58 74. MarLBila 59, WY 8i29'.11
Sarah Vlach.43 12:O2:2O 53. Michael McNeill, 32, WA 18:'17i43 32. John Goddard, 52 6:27:40 75. Andrew Chapin, 34, WY 8:29:17
11. Babak Rastgoufard, 41,Mf 12:13:34 54. Cameron Painte[ 32, WA 18:17:45 33. Vincent Heyd, 29, UT 6:40:48 76. Tina Hamilton. 53 8:29:36
I 12. Matt Zuchetto, 39, WA 12:19:27 55. Emily Berriochoa. 35 18:32:38 34. Tim Bechtel,44, Ml 6:46:15 77. JacquelineHamoton.49 8:30:08
13. Bow Angemi, 41 12:26:52 Sam Collier; 61 18:32:38 35. Brent Heikkila, 45 6:47:31 78. Mike Kirkmire, 44 8:31:46
14. David Faught,40 12:33:54 Andrew Hanson, 37 '18:37:03 36- Scott 5myer, 23 6:51:39 Cory Heller, 31, MT 8:31:46
15. ChristinaCastelanell.34 12i34:29 Brian Pomerantz, 40 18:39:23 37. Seth Goicoechea, 31 6:54:26 80. Michael Prohl, 17 8:39:06
O '16. Matt Zmolek, 34, TX 12:45:24 59. Matt Pearcy,40, AZ 19:01 :39 38. Dean Burt, 48 6:55:47 81. Kolette Holcomb. 33 8:48:00
17. Frank Aldana, 43 12:54:30 60. Ben Landes, 1 5, AK 19:10:53 39. GrahamMackenzie,46 6:58:07 82- Kirsten Clancy,26 8:50:04
18. Sada Crawford.48 12:55:20 61. Day Doughman, 36 19:13:17 40. Brian Davis, 42 7:00:18 Sonia Evans.33 8:50:04
19. Doug Packer,35 12:58:02 62. Fran Sichenze, 51 19:45:06 4'1. Vicki Trees, 49 7:01'.13 84. HeatherChichester.40 8:50:53
20. Jobie Williams, 42, TN 13:01:05 42. Patricia Russell. 52 7:02:24 6). Gloria Gunter.58 8:54:15
2'l . Bart Davis, 44 13:09:27 50 KM 43. Carolyn Loffer.41 7:05:36 86. Frederic Audouze, 45, FL 8:55:42
22- Ryan Lund,39 13:11:47 1. MikeAnderson,36 3:52: 1 5 Leanna Fischer. 38 7:05:36 87. Jeannie Buckendorf. 18 9:00:43
23. Gavin Payne,41, CA 13:20:28 2. JeremyWolf,34, MT 4:02.04 45. Molli Lee-Painter, 26 7:06:11 88. Scot White, 54 9:10:05
24. DrewAdams,26 '13:27:39 3. Gray Augustus, 28 4:25:40 Sam Finch, 25 7:06: l'l 89. Mary Ann Ouist. 56, MT 9:16:41
25. Cory Harelson, 33 13:44:38 4. Spencer Plumb,32 4:51:59 47. Josh Rodriguez, 38 7'.09.',t+ 90. Steven Boyenger,44 9:26:48
26. Brian Snyder, 38 13:46:11 5. Jeffrey Johnson, 41 4:55:18 48. Dawnette Hunter. 37 7:'lO:44 91. Ande Wilkes Parnett, 65 9:44:3'l
27. FalveyMalarcher,49,TX 13:50:24 6. Brittany Goicoechea. 28 4:57154 49. cris Walters. 43 7:13:02 92. Doug Trees, 56 10:01:55
28. Jennifer Edwards. 39, WA 13:52.25 7. Heather culiq,44 5:28:18 50" Billie Leinum. 43 7:17i56 93. Dondi Black.46 10:08:28
29. Brian Westphal, 50 l3:53:3',1 8. Jose Cervantes,43 5:31:48 51. Reiley Wagenhals, 24 7:19:46 94. Susan Clark.44 '10:09:04
30. Marlin Ordway, 50 14:00:20 9. Lindsey Ulrich, 25 5:32:32 52- Tina Gosselin. 43 31:19 95. Tommi Burton. 61, MT 10:14:16
31. Chris Mottola,25, MT 14:'17'.37 10. Saioe Ballock-Dixon, 32 5:38:29 53. Kavee 4ndersoo 40 3'l:24 96. Leah Wilsey. 41 10i37:54
32- Jeff Black,43 '14:23:36 1 1. charles Grayson, 37 5t43:17 54. Paul Schneider, 37 32:01 97. Karen Smith. 47 10:49:10
33. Paul Lindauet 52 14:25'.46 Mark Wheelec 49 5:43:17 55. Tim Jacobson, 35 34:27 Claudia Russell.55 10:49:'10
34. Dirk Martin, 39 '14:26:48 13. zeb Perez, 33 5:44:03 56. Brett Scarrow 33 35:58 lvlauri Ordway.53 10:49:10
Tony Huff,47 14. Ted Niemann,51, OH 5:46:42 57. John Hall,38 39:38 1 00. Lori Neves.54 11:05:'15
35. 14:31:08
36. Leigh Redick,46 14:31:43 '15. Corey Dixon,34 5:56:02 58. Tony Wilson, 54 7:42:'12 101 . Jovce Gebhardt. 62 1 1:05:18
.l6. loanna P€teE 39 5:57:40 59. Aj zenkert, 38 7:43:38 102. Nancv Emerson.60 11:o5tZZ
37. WendyWheeler-Jacobs. 46, OR l4:41 :33
38. John Odle,45 14:52.23 17. Bryan Slushec 37 5:59:02 60. Richie Lee, 27 7:48:56 1 03. AndreaSimmonsen.43 12:22:39
39. Lvnette Vanschoiack. 46 14:56:57 18. Kevin Heckman,29, OH 6:01:36 61. Dan Lechefsky, 64 7:49:08 104. George Velasco, 60 16:06:34
40. iulie Tinney. 43 '15:06:39 19. Brent Crumley,33 6:04:31 62- Ruthie Heikkila. 44 7:55:03
41. Serrah West.3o 15:27:56 20. Troy Delong,46, NV 6:09:27 63. Molly Eimers. 22 7:59:35
Steve Loebner, 38, oR '15:27:56 21. Jon Bradford,38, WY 6:13:12 Dennis Gann, 52 7:59:35
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 ffiffi RACE REPoRrs

SUN MOUNTAIN

CASCADIA AT ITS BEST

bg Matt €d Kervi Stebbits

Runners travel from all over the country as well

as in merry droves from Canada, to run in the
distinctly lovely Methow Valley. Hillsides filled
with wildflowers, friendly cows and varied
North Cascades vistas are all highlights, making
this a race in high demand. Indeed, this May
was by the far the biggest and most competitive
event yet, with all three distances selling out in
record time. The 5Gmile and sOk races boasted
nearly 27o finishers (and the accompanyin$ 25k
added another 300 finishers on the weekend).
The kids' race, a highlight for many an ultra-lov-
ing family, was also the largest Rainshadow kids'
race to date, with over 40 future ultrarunners
enthusiastically kicking off the weekend's festivi-
ties with their own lk event Saturday morning.
The men's 5Gmile race was anyone's $uess for
the majority of the distance, with the top eight
runners sharing more miles together than in
previous years. Noted Jeff Hashimoto, 'We had
about six to eight people runnin$ to$ether for
over 20 miles. That was fun, and a bit unusual
in a 50-miler in my experience." Ben Bucklin
knew "we'd have to go out quick to beat the
pack to the single trach" but otherwise "stayed Runners surrounded by fields of green and beautiful mountains
relaxed early and hung out in a pack with about
eight other guys, chatting about our season so
far, upcoming races, multiday adventures we'd found out I was about three minutes behind 30 to the finish. When the pain forced him to
like to undertake and other musin$s about our Max [Ferguson]." sit for a few minutes and necessitated walking
running lives." Recounts Bucklin, "John Merrill Ferguson had broken away from the pack a crucial section of the final descent, he actually
made a bit of a break before the first aid station early in the 5Gmile race, but dropped just after saw the next several runners about to catch him
and I decided to see if I could hold onto him... the Thompson nidge Aid Station, around mile as they climbed the Patterson Mountain ascent.
On the long climb up to the Thompson Ridge 28, catapulting Bucklin into an unexpected lead. That was exactly what he needed to spur him
aid station I pulled in front of;ohn and kept a There was still plenty of racing to be had, thou$h, on, and he was able to rally to finish a few min-
steady pace. I arrived at Thompson Ridge and as Bucklin battled recurring cramps from mile utes ahead of the field. His wife, Rachel, had a

ffi SUN MOUNTAIN lwtNrHRoBWAsHlNGroN I MAY 17 144,3

'50 33. Angel Mathis.34 9:04:31 66. Kristal Saoe,r.39 '10:05:59 99. Seth Dwyer,34 11:30:21
o MILES
+ r. Beniamin Bucklin.35 6:29:43 34. Aaron-poh,25 9:07:26 67. Jeff Mikesell, 53 lo:08:54 100. scott Hodukavich, 50 11:34:08
i z. oiirli utti"".+i.eC 6..34:23 35. Jamesclarke,3T,Bc g:12:O'l 68. Ericvonbergen.44 10:14:38 101. RyanSwan,40 11.44:43
i. ci"*"Wii6",+:,ec 6:35:37 36. JosephHardin,32 9:12:08 69. VanPhan.43 10:20:27 102' KellvBolinger.4l 11:a9:15
4
= a. itereVerUacf,,)Z 6:37:08 37.SuzanneLund6erg,29 gi1}i3'l 70. PeteKeating,42 10:21:40 103. CarolineSchuman.40 l1:48:3'l
5. AdamHewey,46 6:38:15 38. JackieMuir.3T,Bi g:lZiq 71. SophiaBallez?a.33 10i22:06 104. DeniseRenno,46 ll:50:58
ts 10:22:32 105. KaineRobertson,33
i O. Jeff Hashimoto,43 6:43:36 39. TimMathis,34 9:13'.27 72. KevinFriedrich,2g 12:00:04
7. ChristopherBarry,23 7..28..59 40" SarahStepec.26,BC 9:14:16 73. FannvBarrette,39,AB ',10:23:51 106. Garywright,63 13:23:46
8. Barry Young, 33, BC 7:45:36 41. Matt Beard, 38 9"20:54 74. Phil Hiom, 39, Bc 1o:25:2o
9. Chris Chamberlin,33 7:46:39 42. Jess Mullen.39 9:27:33 75. Dominiouewilmore' 34 10'.25:22 50 KM
10. NicholasTriolo.30,MT 7:5t:38 43. ChristyFzio,5l 9:28:46 76. ShaneCannon,20 10:27:17 1. JustinYates,3l,MT 3:42:45
1,1. Michael Engelbert,337:53:08 ++. Oavidfuayo,gA gi2g:15 77. JonKarlen,55 '10:28:05 2' PatrickMurphy,32,MT !:!::!l
12. GavinWooIy,3T 7:57..25 45. AdamGaston.+1 9:32:09 78. Brianvatne,35,BC '10:28:56 3. ShaneRuljancich,3T,Bc a:91:57
13. Rachel Bucklin,36 7:58:08 46. Michel Roberge, 56, BC 9:33:54 79. Nancy Farries.47, AB 10:33:56 4. Scott McMurtrey,36 4:20:47
14. StevenKent,46 8:02:46 47. MattQuery,3-7 9:35:OO 80. GraceHiom.3T,BC 10:34:13 5. JohnFiore.52,MT 4:21.28
1 5. Deb Russell. 34, AB 8:02:51 +a. lack Wiley, A1 9:37:38 81. Thomas Frizelle, 3T 10:35:25 5. Peter Findlay, 55, BC 4:24:32
tO. Setina Ounto. +S 8:03:16 49. Gretchen foalla. 34 9:38:53 82. Kellev Scholz,46 10:40:26 7. Brendan Thompson. 27 4:26:08
fZ. Gavin payne, 4'1, CA 8:12:08 SO. lnttronl, fppl :O 9:40:'18 83. Dave Molenaar, 53 10:48:51 8. Matt Zuchetto, 39 4:27i14
j8. ChloeGendion.44,BC 8:'12:22 St. Geoffreyfiipp,:: 9:43:39 84" RandyDuncan,52,BC '10:49:15 9. Marcell McArthur,40 4'27:38
8:14:36 52. Matthew Abel;42
19. Joshua Barringer, 30, BC 9:44:45 85. Lori Aerron. 54, BC 10:49:17 10. Jonmark Smith,41 4:33:18
20- JordanMaki. 16 8:26:38 53. KevinKarr,40,OR 9:49:56 86. JenniferMaccormack.43 10:50:4'1 11. GarthCampbell,54,BC 4:33i32
2.1. Michael Jones,29,Bc 8:28:34 54. KristinCoooe;.46,OR 9:51:23 87. JeffFaber;51 10:52:59 ',12. WarrenEllis,38,BC 4:36:37
22. GeniaKacey.33 g:Zg:42 SS. CfrrisWilsoESt,eC 9:52:35 88. DebvKumasaka.50 10:55:39 13. Joel Reese,33 4:39"14
ZS. Mi.tu"t Senior,52,BC 8:33:34 56. EllenBoelcke.50,BC 9:52:36 89. CraigSlagel,4l,BC '10:56:40 14. TomCraik,40,BC 4'40:1O
24. Maria Amaya.40 8:34:05 SZ. John Ze'rer, Ot g:55i12 90. Linh Shark.35 l1:07:50 15. Justin Huff,34 4:42:21
25. Marc Schmitz, 37, BC 8:35:44 58. Chris Brower. 54, BC 9:57j12 91. Shark Jon, 35 11:07:57 16. lan Bonner, 39 4.46:20
8:42:10 59. tris priebe. ++, Ae
26, Ronda Sundeimeier.47, OR 9:58:09 92. James Brynteson,60 11:'10:13 17. Janet Lun.4'1, BC 4:47:40
8:43j12 60. Cornell Dover, 52, BC
27. Jonathan Graca, 37, OR 10:02:49 93. Jennifer Stack.43 11:10:35 '18. Greg Hanscom,4'l 4:49:40
28. JohnViechnicki,4T 8:43.37 61. CameronPainter,32 lO:04:11 94. CaraBuckinoham.43 11:10:37 19. AlexGillett.29,BC 4:56:29
29. JulienHenley,42,BC 8:48:04 62. CarlSwedberg,37 10:05:17 95. MollyHayes.42 11:10:41 20 sherrvCote,44,BC 4:58:45
8:48:48 63. Jennifer Schwlgler. 32
30. Suzanne Johhson. 36, BC 10:05:27 96. Dennis Dahl, 66 11:21:10 21. Jose Armando Munguia, 35 5:01:53
31. Dave Small,44, BC 8:54:09 64. Randal! GaylorJ, 57 10:05:46 97. Scott Flett,66 11:24:'.10 22. Becky Brun' 35, OR 5:02:05
32. AndrewDingwall,32,BC 9:03:24 65. KellyBird.io 10:05:57 98. KristinParker.23 11:26:58 23.sarahSeads'37,8C 5:02:27

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 RACE REPORTS

a race strategy, " said eventual winner. Janet

Lun. "My mair-r goal was to get out, have fun
and feel good about my run...For me, it's im-
portant that I start off at my own pace, listen to
my body and rut-t according to how I fleel...ln
fact," she added, "l had no idea where I was in
the crowd, until a friend of mine told me at the
first aid station that I was fourth." Second place
fen.rale, Alex Gillett, was in a similar mer.rtal
and physical place. "l had no race strategy other
than to have fun and try to intprove on my
time lrom last year." Gillen admitted, laughing.
"l was excited to get another gorgeous, sunny day
on my lavorite course. I am from the Okanagan
(Kelowna) so I love the heat."
when we asked runners about their race-
related highlights, wildflowers, community and
post-race cheer were most often the answers.
"The highlight was the endless fields of sunflow-
. ers...Magical and so energizing! Also I LOVID
: the long continuous flowing downhill sections
.': where I could really let go," Sarah Seads told
us. Rainshadow races are "...my kind of low-key,
: high-camaraderie, races on beautiftil trails" said
Selina Danko runs throuEh the wildflowers to third place in the 50-rnile Scott McMurtrey. Added veteran runner Chris
Barry, "l got to spend 7.5 hours with friends in
mountains surrounded by beauty...no re$rets
light oftheir respective races. others, like topten and sustaining that pace would have ruined my from this guy."
finisher Marcell McArthur, made the conscious day." Yates said he wouldn't chan$e anything Sun Mountain is about so much more than
decision to back off the leaders in order to save about his race, or the course. just the races. Many runners look forvard to
their legs for the many miles ahead. "The best If the men's 50k race went mostly as expected,, the post-race festivities as much as they do the !\,I
,lr
decisior-r I made was to back off from Justir-r the women's 50k race was all about havin( zero scenic trails. "Sun Mountain remains my single
Yates around the nine-mile markl" said McAr- expectations, at least as lar as the front-runners favorite post-race festival," commented Nicho-
thur. "He was hitting the climbs like a monster were concerned. "Honestly. I didn't really have las lrrolo. ,

.
: :tL' r' | :.:.a.:..... ::.

L.
 ffiffiffi
rmi**ry
*i.4;.dls+id;;;
RACE REPORTS
"*i a-:;--::-'

YAKIMA SKYLINE RIM

STEEA ROCKY AND RELENTLEss

by Matt E Keri Stebbus

Traversing rocky ridgelines high above the Ya-

kima River Canyon, the Yakima Skyline Rim
5oK is one of the toughest and most scenic of
all Rainshadow races, and likewise one of the
most feared. Those fears are warranted, too:
combined with exposure, unpredictable spring
weather, technical trails and impressive vertical
gain and loss (e,soo feet each), the Yakima 50K
guarantees to bring the pain. This race can be a
quad-buster and a spirit-breaker for many run-
ners. And yet, for our new and veteran Yakima
runners, it's exactly the difEculty of the miles
that proves most alluring.
That was definitely the case for 50k winner
and course-record breaker Justin Yates, who de-
scribed Yakima Skyline as "a super fun, flow-y
grind-fest," adding that it's "a great early season
course for people who love vert and rocks...eased
by vitamin D, wildflowers and bluegrass." Not-
ed Jeff Hashimoto, "l think Grey Rock used to be
the toughest 50k in Washington, but there's no
doubt now that [Yakima] Skyline is. It's not just
the climbs - it's the rockiness. I started off easy...
but I still faded significantly in the second half"
The Yakima Skyline Rim 50K is also one of lustin Nicholas , from BC, runs to a top-20 finish
those races that tends to attract the same run-
ners, year after year, giving it the feel of one
big suffer-loving family. Charlie Duke, visiting ask how it went; I can't say I've been to a lot of McNeill noted, his training secret for success this
Washington State from Tennessee, noted that races where the crew works that hard to make year was "-hills, very steep hills. If you want to suc-
Yakima Skyline was exactly what he looks for in mid-pack racers feel welcome." ceed at Yakima, find the biggest hill near you. Run
a race. "My favorite part was completing such This race is fast becoming part of a list of no- up it A lot" Of coursg keeping a sense of humor
a tough course set in an astoundingly beautiful toriously tough races. Noted eight-time Hardrock about the courses also alwap helps. McNeill added,
part of the world," Duke said, adding, 'James, finisher Billy Simpson,'You just can't come out "I haven't confirmed yet, but my secret weapon this
the race director, runs a race the way most of here...and think you are going to survive this year may have been the combination of shaved legs
us would want it - a hard course, fantastic post- course." He added, "lf I didn't have my poles and tight spandex"
race party and no fluff. Matt and Kerri on the I'da laid down and died out there." Veteran Rainshadow runner Adam Hewey - he
race crew knew my name to cheer me on at the As tough as the Yakima Skyline course is, though, of the impressive and perpetual racing mustache,
finish line and made a point to check in and it's not impossible to race and enjoy. As Michael and two-time Yakima 50K winner and current
62

YAKIIVIA sKY[-tt\lE RIM lvnrrvn, wASHTNGToN lApRrL 1e ll5,4

:
50 KM 27. Dustin Johnson, 29 6:43:45 54. FavianValencia,31 7:42-.05 Steve Ellis,46 8:26:11
c '1. Justin Yates, 3'1, MT 4:48:03 28. William McBride, 32, OR 6:43:54 55. Melissa Mattiazzo,31, AB 7:42:17 82. Ann Yela, 33 8:37:19
2. Connor Meakin,25, BC
'1
5:'1 :48 29. Matthew Fortuna, 32, BC 6:45:24 56. TimothyAndruss,53 7:51:55 83" Joe Yela, 36 8:37:20
3. Adam Hewey,46 5: 15:02 Denis Ryan, 32, BC 6:45:24 Cameron Painter,32 7:51:55 a4. Chris Gilbert,47, OR 8:40:14
4. Matt Hart,39, CO 5.22:08 31. Jeremy Peters,39, BC 6:46:33 58. Lisa Leblanc.38, BC 7:52:41 85. Carmen Merkel. 30, BC 8:40:30
5. Michael McNeill, 32 5t28:54 32. TiffanLBlaL 27, OR 6:46:54 59. Jeff Mikesell, 53 7:54:'16 86. Maria Amaya. 40 8:47:21
6.
Hozumi Nakai,4l, BC 5:36:47 33. Michael Moore, 36, BC 6:48:02 60. Glen Mangiantini, 56 7:54:3Q 87. Jaymi Yazzolino.49, OR 8:48:30
7. Jeff Hashimoto,42 5:38:25 34. Brandon Sack, 29 7:02:46 6]. Julie Robb.45. BC 8:01:49 88. Craig Slagel,4l, BC 8:50:24
8. Brian Rakestraw 26 5:38:44 35. Brian sweet,41 7:03:05 62. Carev Farquhar.46 8:03:'i3 89. Konner Hopkins, 20 8:53:34
9. Jesse Lang,29 5:40:48 36. Dan Baier, 39 7:08:47 63. Thomas Chi, 47 8:03:14 90. Gus Oliveira,42, BC 8:54:05
10. John Fiore, 52, MT 5:42:49 37. Charlie Duke,33, TN 7:09:22 64. Chelsea Siler,31, BC 8:04:47 9'1. Damien Murphy,42 8:56:49
1 1. Anthony skierkiewicz, 28 5:47:21 38. Nicki Rehn.39, AB 7:09:39 65. Evgeny Roubinchtein, 39, BC 8:07:34 92. Gili Katzman.47, BC 9:03:49
12. Warren Ellis,38, BC 5:57:1 3 39. Morris Arthur, 49 7:'11:32 66. Andrea Korrv.43 8:10:45 93. Katy Weatherley. 32 9:05:22
13. Dave Miller,38 5:58:36 40. Andrew Dingwall, 32, BC 7:'15:57 67. Carsten Buus,46 8:11:52 Jeff Hopkins, 54 9:05:22
14. Andy Johnson, 27 5:59:1 6 4'1. Mark Grist, 39, BC 7'.18:01 68. Eliza Vistica. 22, OR 8:12:32 95. Deanna Ashbv.42 9:06:12
'15. Craig Logan,22, BC 5:59:37 Kathv McKav. 38, BC 7:18:01 69. Solana Klassen.29, BC 8:13:14 96. Sonny Laform,41 9:07:22
'16. Gwen Preston.32, BC 6:00:43 43. Skye Pauly. 22 7:23:22 70. Rea Blyth. 54, BC 8:13:22 97. Scott Flett,66 9:10:52
'17. Brian Frankle, 36, OR 6:06:59 44. Kevin Karr,40, OR 7:24:51 71. John Lynch,45 8:13:33 98. Jeff Webb, 43 9:12:32
18. Matt Campbell, 30 6:17:3O 45. Jason Fedchak, 36, OR 7:27:36 72. Eric Lubell,37, OR 8:15:09 99. Jae-Byung Jung,43 9:14:47
19. Dave swoish,30 6:22:40 45. Carl Swedberg, 37 7:28:35 73. Anthony Peurrung,43 8:16:34 100. Mark Croft, 53 9:16:20
20. Justin Nicholas,25, BC 6:24:24 47. Matt Beard, 38 7'.28:36 74. Jon Karlen,55 8:21:36 101. Kelsey Cardwell. 25, OR 9:16:53
21. Abi Moore.34, BC 6:25:37 48. Matthew Abel, 42 7i31:0'l 75. Emily Hanson. 26, OR 8i22:27 102. ,Aaron Stewart, 30 9:17:20
22. Paul Heffernan,40 6:30:39 49. Wayne Allen, 41 7i31i'19 76. Everett Billingslea, 53 8:23:34 103. Mike Schmitt,45 9:42:1O
23. Billy Simpson, 59, TN 6:30:57 50. Jean-Gael Reboul,37 7:33:38 77. Van Phan.43 8:24:07 '1o4. Eden Turla.41 9:46:10
24. Chris Chamberlin, 38 6:32:40 51. Tim Blair,37, BC 7:34:34 Jennifer Schweoler. 32 8:24:07 Jodi Halvorson.36 9:45:10
25. Meqhan lvlqlnar 31, BC 6:34:'1 5 52. Lisa Lockerbie.37, BC 7:34'.40 79. Shea Mckinney,28, BC 8:26:01 JonathanChandler,2T 9:46:10
26. Kevin Smythe,33 6:34:22 53. Jess Mullen. 39 7:36:38 80. Christine Kerns. 37 8:26:11 Tara Chandler,38 9:46:10
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 INTERNATIONAL SCENE

ANTON KRUPICKA

x &,Yffi mwr,ww wr,Tb{, a*'& &wq-,ww w\ru ru K m

by UR Staff

While most of the North American ultrarunning over one and a halfhours on her way to another patella. The ankle especially meant I couldn't be
community was focused on the Western States big victory in European mountains. It lvill be flas- quite as aggressive durin! the race as I might've
100 on the last weekend of 1une, something epic cinating to see both of these elite mountain ultra been othervrise.
was unfolding in the Dolomites. At The North athletes at UTMB in late August too.
Face Lavaredo Ultra Trail race in Cortina, Italy, We caught up with Anton after his return Q T["{e RP.CE STARTS !$, Tr{E EilEN,r'16, ,{OW
American men and women achieved the rare stateside and he shared some insights on his DIE TN-{AT,6.FFEET YOU?
feat of sweeping a high profile mountain ul- experience that day. It was actually much less of an issue than I
tra in Europe. With a stacked international field thought it would be. I was never sleepy during
of close to 1,000 runners, and a highly techni- Q l{SW P,P YOU FrE,- e&,Wir!,6 intT$ YHr R&er? the race, and waiting around all day was fine
cal mountain course with over 20,000 feet of as- Despite only running for two months leading since I don't really get nervous for these things
cent and descent over its 74 miles, Lavaredo is a up to Lavaredo, I was very pleased with both my anymore. I think I miscalculated how much i
mountain ultra in the truest sense. Anton Kru training and fitness coming into the race. The should be eating during the day, though, as I
picka, a 30 year old Colorado resident, put it all only issues were in the couple weeks leading ended up losing some time during the race to a
together and executed an extraordinary race for up to the race I rolled my ankle pretty badly, series of pit-stops. That's never been an issue for
the win in 12:.42,just 15 minutes off the course re- weakening it substantially, and then, separately, me in racing before.
cord. Meanwhile in the women's race, Rory Bosio I lell and whacked my knee hard on a rock, suf-
dominated the course and set a new record by fering a surprisingly painful bone bruise on my Q Wrjp"T wAs Y0UR RACE 5rR,&TEGY?

Anton Kruplcka crosses the finish line just 15 minutes off the course record
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 INTERNATIONAL SCENE

are more dramatic-steeper, glaciated, huge gran- petitive In terms of what we can leam lrom ttrem... AN EXTRI\ORDINARY LEVEI- OVEI1
SI.,'C!-I
ite faces and spires above 8500 feet or so. To get hmmmm...l'm not sure I love racing in Europg but SUCI' A SPAN OF YEARS?
to 14,000 feet in the Alps is typically very techni- I also very much enjoy the more casual vibe in the Getting injured often. Missing whole chunks of
cal, whereas in Colorado, every 14,000' peak has domestic ultra scene I think it's fine to have diversity seasons does wonders for one's longevity. I've
a walk up route on it. But the US has some very and variety in the kind of culture that exists. never had the over-racing issue because my
nice mountains, too. Shamefully, two ranges body seems to usually break down musculoskel-
that I've yet to explore - the Eastern Sierra and Q yor., HAVE BEEN A t-{tGHl-Y SUCCESSFUL etally before I can ever really race too much.
the North Cascades - are probably some of the AND ICOfrIIC ULTRARI,'NNER FOR YEARS - Plus, I would say my lifetime base of miles is
best that the US has to offer in comparison to GOING BACK TO WI!\Is AT I.EADVILLE IN 2006 pretty substantial, going all the way back to 199s.
the technical nature of the Alps. AIID 2007, Af{D I\TI EPIC RAEF AT WESTERN
STATES IN 2010. BI.'T YOU ARE STILL ONI.Y 30 Q WHAT ARE YOUR BIG GOAI-S? WHAT's
Q F'AW t5 T',{E CL'LTURE 0F YEARS OLD. DO YOU FIEL LIKE YOL'R BEST YET ON YOUR ULTRARI.'NNING BUCKET I.I5T?
t,'-I-&ARUNnlll\NG Ifxi EUROPE DIFFERTNT YEARS ARE AI.IEAD OF YOU? Win Western States, win Hardrock, win UTMB.
T*'{,&f\i ,5 lr\, fHf U5? WHAT e&N Oh absolutely! Haha. I feel like I'm just enter- Lotsa races I'd like to still run...Wasatch and An-
'f
WE Lr,C[X&l '-IERE
FROfr{ Tl".tf f[.,ROPEA}US? ing my prime, physically, and feel fortunate that geles Crest come to mind immediately.
Well, I would say that, generally, Europeans are very I have the last eight years of racing that will
$earoriented. If you're running on a trail, you're defi- hopefully allow me to couple that with a stron- Q HOW HAVE YOU SEEIV TI-IE SPORT
nitely carrying a pack, you're probably wearing some ger, more experienced mind, too, going fonvard. CHANGING :'{ RECENT YEARS?
kind of compression and you're likely using poles. At There's still so much I want to do in the sport, The usual stuff, mostly. More runners, laster
the top levels, it's a real sport over there There is sup competitively, not to mention adventure-wise runners, more faster runners.
port lor top runners in the form of race entry and in the mountains in general.
lodging and sometimes prize money and even ap Q WHAT C}IANGES DO YOU sEE A5 GOOD
pearance fees. Races are races, without shame In the Q WHAT HAs BEEN KEY FOR YOUR FOR THE SPORT? WHAT CONCERIIIS YOU RE-
US, it can sometimes feel almost taboo to be com- LONGEVITY AND AB!LITY TO PERFORM AT GARDING TI-IE GROWTH OF ThIE SPORT?

'%.

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 THE ULTRA LIFE

TEN KEYS TO INSURE A DNF IN YOUR FIRST IOO.MILE

by ZachAdams

1. SELECT AN INSANELY DIFFICULT COURSE ultrarunner who is injured or tapering? Don't the world's population even ATTEMPTS to run 100
If you are going to run a freaking 100-mile race. think so... you already have to spend enough miles. Quit acting like this is some kind of soul
Why the hell would you run some wimpy flat time with these psychos at prerace and at every searching, healing and transformational experi-
course with no technical terrain or high alti- aid satiation. Take my advice - go it alone. ence. It's just a race - not worth pain and suffering.
tudes? What kind of wimpy 100-mile racer needs 8. FIND A CHAIR 2t30 hours is a long ass time
decent weather and tons of course support? Find a chair, take a load off and sit dovm for a P.S.
Don't be a sissy just because you have never run while. Hell, lie dovm for a while ifyou want. Find a If for some reason you did NOT read the
100 miles beforel Go big or go home! I mean, nice warm fire and get comfiz. A stop of one or tvvo title - this is the sh-t to do if you want a
you CRUSHED that last sOk you did...righti hours isnt going to do anything but help. I mean, DNF. If you want a finisher's buckle - DO
2. CONTINUE YOUR USUAL TRAINING It it's not like you are going to win. And you DO THE OPPOSITE!!! @
got you from the couch to sk didn't it? It even FIAVE 30 hours. Why not take a nap here or there?
helped you slide in before cutoff on that trail 9. STOP lF lT HURTS You have trained like After stwrtxng rurwing ptnel4 as a d,istrationfrom
50k One hundred miles in 30 hours - that's only you always have trained. Surely that poke in nicottne uavLng$ a Last nnvrute stgrary omd sub'
333 miles per hour! That is a slow walk. There is your thigh, burning toe or swollen knee is a sequent firush of a 50 miler \Nas the match that
no reason to destroy yourjoints with a bunch of sign of serious injuryl Don't risk missing next ignited the ultra-fire. Zach Ad.ams is now a fuLL
back to back runs of 2G and even 3G mile runs. month's Color Dash Diva Plunge because you blwm "awrage Joe" midaack-ulnalmkie with.
Besides, who has the TIME to do that? are too hard headed to stop when you are in no cham.ce for reco\er4. He is on a. quest to find,
3. JUST "WING lT" ON RACE DA.Y This isn't pain! Do the right thing and listen to the pain red.efne, omd ultunateb4 conquer his own Limits.
rocket science folks! Here is all there is to it: 1. and that little voice telling you that you need to zach jomed. Epic lJltras as ffiaal. blogger hopin$
Show up.2. Go to starting line 3. left foot forward, stop. Keep in mind your feet know best. to itrsyue mtd entertatn those who share a Lwe oJ
right foot forward; now repeat It's that simple. A1l 10. RATIONALIZE FAILURE It's ok to quit. It is the ul.tra Lifestgle. Zach's ul.urnate nuvntnl foal.s
these runners obsessing over distance between aid fine not to finish. It's not TIIAT BIG of a deal. It i'nrlude runrung Bfrdwa.ter, Hardrock, q'nd some-
stations, what to put in drop boxes, cutoff times, IS just a hobby after all. Only a tiny fraction of dag taktng a shot at the inJamous Barkley.
weather, what to wear.... Blah blah blah. The wor-
rying seriously makes me sick. Its nevercnding.
4. RACE THE FIRST 50K All this ultra<onser-
vative talk about pacing in a 100 doesn't make
any sense. Go out and run that 50k like you know
that you can, and then slow down. After all, you
TT]NNEL HILL Flat and f:rst 100 mile race in Southern l11inois.
1OO
are experienced and know what pace you are Perlect for 1-our first hundred, or PR.
comfortable to finish a 50h why would you slow Gentle 2% grade on smooth, crushed limestone bed, traversing
down before you need to? Gap some fast dudes over ser.eLal railroed bridges lnd through a 600'long tturnel.
and put some time in that ban( baby. Nothing flat about thc Vienna, IL sccnerl'! It's sirnph'beautiful.
5. EAT ONLY WHEN YOU FEEL LIKE lT Only Added Bonus - 50 milc option if r.'ou aren't readv for 100.
eat when you are hungry. Don't cram food down Brought to t'ou bl'Durbin Racc }lanagement, experienced r,rltrr
your throat if your gut is upset. All that will do runners rnho irlso prtt on Llnd Betu.een the Lakes trail runs lnd
is make you pukg and when you puke you are Run Under Thc Stars all night run.
DONE. Everyone knows this. If you aren't hun$ry ultrasignup.com/rcgister.trspx?did=279
- don't eat. This isn't a sh-tty Weight Watchers durb,117(lgmail.com
meeting or your company's weight loss competi-
70
tion... why the hell would you count calories?
6. AVOID LUBE Lube? Seriously? Are you a
car? No. So why would you lube yourselfr Quit
i
thinking you are some kind of machine that
needs to stay finetuned and well-oiled. What
o an ego you have! A11 it is going to do is make
you all greasy, smelly and uncomfortable. It will
settle in your expensive running $ear to $rab all
the dirt and road dust. When you get that stuff
on your fingers, it is nearly impossible to get off.
No one wants you grabbing stuff off the aid sta-
tion tables with gross fingers. NASTYI Save the
lube bottle for the bedroom fun you will be hav-
ing with your significant other the night after!
7. GO lT ALOIIE You already have very few
friends outside the community of ultrarunning
weirdos that you know. Do you really want to .:;- As Iittle as 51.60 each in
ruin the few remaining fiiendships you have by quantity tor Gustom printed
asking your high school BFF to chase you around
the countryside just to wait a few hours to do it
again - just to fill your water bottles and pop
your blisters? I think not. What about asking an
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 THE ULTRA LIFE

T*4WU-mlKrh'G Tmtr pffi

by AmA Nangle

It is hard for me to call myself a runner, much who called themselves "ultrarunners" (a totally
less an ultrarunner. Even with a number of ul- foreign term to me) and soon it was like I could
tras under my belt, including tr,vo 100s, in my almost recapture that thru-hiker feeling of free-
eyes I am simply a recovering thru-hiker. My dom, ifjust for a few hours a day. Soon though,
love affair with a long, quiet trail started at age with living in tuhland, Oregon, a town with an
13 in 1983 when I spent a week hiking 100 miles amazin$ trail system, a hu$e running commu-
of the Appalachian Trail (AT) and met a thru- nity and the PCT just a long climb away, it was
hiker at a water stop. He had walked about 1,800 hard to avoid signing up for a real ultra event.
miles from Maine, was dirty, bearded, lanky I ran a great local 50k high on the PCT, and
and almost to his Georgia destination. I was then found ultras that spoke to my history and
immediately enthralled and questioned him for attachment to the long trail - The switchbacks
as long as he could bear. After that, I swore to up Mt Baden-Powell and the Acorn Trail out
myself that I would someday hike the AT from of wrightwood at Angeles Crest, the high Sierra
start to finish. The thru-hike seemed so impos- air at Tahoe Rim 100 and Bishop 100k, and the
sible and I had no clue about the world I was familiar white blazes at the Iron Mountain 50
about to enter. all made me feel at home.
Fast forward to an Appalachian Trail thru- Choosing the rare and intentional sanctioned
hike in 1995, a Pacific Crest Trail (PCT) thru-hike run is clearly a deeply personal decision for me,
in 1996 and t,soo miles of the Continental Di- not a run of convenience or distance, but of
vide Trail in 1998 ( shut out by major impass- coming back to who I am. And now, after years
able snow pack and grrzzly maulings); being a of doing some amazing ultras and riding the
thru-hiker had become part of my DNA I mar- ups and downs of a long run in the woods, it
ried a man I met on the PCI, haven't lived more is clear to me how deeply my thru-hiking past
than 20 minutes drive from that trail since this affects my ultrarunning present. e
hike and can smell a thru-hike in the air each After a 2,700-mile continuous hike I stopped Amy in ihe kitchen
spring when I know that each day hikers are being freaked out by big miles. Doing 100+ mile
starting their adventures. weeks for months at a time during a thru-hike
As life changes though, so do priorities. Chil- takes away the enormity of numbers. You just my highest and lowest during those hikes, and
dren, mortgages, jobs we can't leave for six break it down: state by state, one resupply pick pulling on those experiences has worked to my
months and gardens we want to see $row force up to the next, aid to aid, whatever works. The advantage in a long ultra. The challenges of
recovering thru-hikers to find new outlets for miles are not so daunting - 100 miles or 1,000 crushing desert heat, snow storms. major river
our wanderlust. It all started mildly for me: miles is one foot in front of the other. Thru- fords, running out of food or encountering a
long day hikes, climbing up and running down hikers have to learn early on how to manage dry spring make a thru-hiker, like an ultrarun-
big mountains, casual 3tmile runs with guys their lows or they will not finish. I have felt ner, dig into their deepest reserves. So, you deal,

e ;-.. .
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* ,
- .1' -'#a'

The splendor of the PCT

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 of the wilderness make sense. So. the loneliness,
the dark night and odd noises during an ultra
are not obstacles, but companions. Now, during
ultras I eagerly wait for that quiet, that "just me
and the woods" feeling. so I can really drop
in. Thru-hikers know how to be alone in the
woods and in their heads. and, when they have
to be, alone with those scary and uncomfortable
thoughts.
All the thru-hiking miles have clearly given
me a lot of ultrarunning comfort, but there
are times when itdoesn't always work to my
advantage. During a thru-hike, titne is not so
critical. Thru hiking cut off times are only re
lated to springs drying up in the desert, sr-row
shuttin( out the Northern Maine wilderness or
the Cascades, not a nice but very organized vol-
unteer with a clipboard. So time, if you choose,
can really be a secondary issue in a thru-hike. I
z
You have all day to cover the 20-30 miles, so 2

swimming at lunch and an hour break on a

summit are gifts during a thru-hike. Having to
F
think about a running clock during an ultra can -o
make me anxious and I work on not letting that ?

throw me off fron.r really enjoying the trail. Staying dry

By nature, I am not at all competitive with
others. With days of solo trail time and no com-
petitors, long distance hiking suited me well,
and though I do believe that ultrarunning is a
sport that embraces every finisher, first to last, it
is a sport. People win, people drop, and specta
tors watch it all happen. When I feel competi-
tion surrounding me with people talking finish
times and places it is like hearing another lan-
guage. I just don't know how to talk that talk.
This lack of a competitive edge can also throw
n-re off during the inevitable "ultra train" when
a long line of runners head single file up a big
climb. My first instinct is to pull over, and let
others pass so that i can find a quiet window
with no one around. Then I remember cut off
times, two hours of nutrition in my pack, and
focus on enjoying the woods, the other dedi-
cated runners and the unknown.
With all the obvious and tangible influences
that thru-hiking has ofFered my attempts at ul-
trarunning, I think the greatest benefit is feeling I
z
truly at home with the rhythm and simplicity z
i
of a long trail. For me, there are no shortcuts. A
2,700-mile hike or a 100-n.rile run is where I can
F
o
find those rare moments when all the chatter ':* =
o
falls away and I can feel really connected and
present. Those moments are almost undefinable Getting wet
and transforming. My acupuncturist aptly calls
it "thinning the veil," and it n.ray be what we all
seek through whatever expression we have been and the places and people I have been lucky and supportive parties can't help but ask "Do
lucky enough to find. to see and know,and each year I get excited you have a goal time?" My first thought is
Though my first thru-hike was almost 20 for both ultra season and mid-summer, when "Yup, before the the Post Office (hostel, all-you-
years ago, the ways that those experiences the PCT hikers will ro11 through Southern Or- can eat, laundromat or BBO at the finish line)
have shaped and continue to affect me and egon. I can always spot a hiker by their Zip- closes." Always a hiker at heart. ff
my ultrarunning on so many levels is unde- loc wallets. Now, while and preparing for my
niable. I am grateful for the trails in my life next 100 coming up ir-r September, interested
 THE ROCKET RANTS

WHYYOLJMQr'T
bq Errol Jones

You've probably asked yourself and even que- other fast people, and their efforts should be coming back to the same 100 miler. But there
ried other ultrarunning cronies, and undoubt- applauded and their travails shouldn't be trivi- comes a time when you've accumulated enough
edly people outside of the sport have asked you: alized, minimized or dismissed, but it's more of buckles and they really don't matter that much
"why do you do those crazy long runs?" I think a row to hoe for the ones who know going into anymore. That's not your reason for running
that questioning comes to most of us, especially the day that they don't have a chance in hell of and you're not only not getting any faster in
if you've had a particularly tough run or had finishing before late the next day. The longer your races, you're actually getting much, much
to drop from a race, but also even in the case that you're out there the greater the chances that slower, so it's not trinkets or times that has us
where your run may have been spectacular. 'sumthin' may go wrong and the lon$er the pain continually toeing the line.
Purely from a personal perspective, here's and suffering. Plus the stress ofconfronting the It's the chance to revisit your total being and
what I know about myself I rarely ever feel possibility that all the training, pain and suffer- see if you can still cut the mustard, still meet
more in touch with who I am than when I'm ing may end in a DNF. the challenge of going the distance and marvel-
in the midst of a 100-mile run, not a 50k or Whether first across the line or last, all of us ing in the wonders of nature, others and self as
50 miler, but a trail 100. All of my senses are have probably said, or at least thought: "that's it, you steel yourself to the task at hand, running
heightened and seem more acute, and at least I'm done, never doing that again" or "that was 100 miles when 10 or 20 miles would be suf-
for awhile i'rrl rlelighted and all is right with the the hardest run I've done, I'm through, got 'nut- ficient for recreation or good health. As I watch
world. Until, inevitably, the wheels come off. In hin' left to prove now." Yet here you are aga:n runner after runner cross the finish line in var-
trail 100s there's so much distance and time that at the starting line of another trail 100. So what ied states ofeuphoria and reliefl get re-inspired
things alwa5,s unravel. And this leaves me ques- is it that compels us to keep coming back time and forget the pain and discomfort that I was
tioning everything - why am I here, what am I and time again? Well, I think it's the call of feeling in that last race and the declaration that
doing? But there's also enough time to come to the wild, it's the challenge and satisfaction of I made at the end not to do it again. I know I'm
grips with my physical, mental and emotional running through the night in the mountains not alone in this thinking.
strengths and weaknesses and get the deed done. or woods with like-minded people and over- If the definition of insanity is doing the same
There's something about coming up against coming the challenge to go the distance. It's the thing over and over again and expectin$ dif-
those unforeseen problems, those demons, ob' wondering if you still have whqt it takes this ferent results then clearly ultrarunners are sick
stacles or unexpected hitches that threatened to time, when that thing or things crop up that individuals. I think it's truly amazing what we
kill your run and somehow finding the will to you hoped wouldn't. It's our ability to confront can will ourselves to do in the name of recre-
overcome them that brin$s us delight and a rare our demons and put them to bed. ation. So here I am after watching the heroics
dose of self-confi dence. For many in the community it's 10 years or ofothers, deciding that I'll at least start another
I think that facing those challenges makes us more of runnin$ and all manner of over-use 100 in a couple of months when I stated previ-
more in tune and aware of our whole being injuries, body parts repaired or replaced, psy- ously that I thought I'd sit the year out, it's too
than at almost any other time - even though chological highs and lows, burn out... and yet hard, I'm too old.
the pain and struggle is anyhing but "fun." I here you are seeking one more finish. It's a Damn those other runners in their bandages
was bouncing around between the announcer's strange and wonderful haunting for those of us and all, sometimes listing like the Titanic, yet
booth and the track bleachers at the finish of who are affected with the disease of acting like crossing the finish line, they're making me do
Western States and at the Spooner Lake fin- running in the wilderness for 100s of miles is it. The next time you ask yourself or someone
ish line of the Tahoe Rim 100 recently, and I the most natural of things. Only an ultrarunner asks you why you keep torturing yourself doing
marveled at the heroics of the runners cross- says things like "only be 20 miles left to go, I 100-mile runs, simply state that you don't know
ing the finish line, especially the back-of-the- know I can make it if I just get to 80." In the be- what drives you and that you're seeking help. @
packers. The ones running 28 hours and more, ginning stages of one's running career it may be
they are real studs and studettes. Sure, it's tough the acquisition of the belt buckle that spurs you That's m4 storg and I'm sicking to it.
out there for the podium contenders and the on, or the pursuit of faster times that keeps you

:
o

the River of No Return

Sada Crawford finishes
100K with war wounds and a 1,000 rnile stare