“Snow. Sun. Sandstone. Sky. He was doing what he liked and knew. It was now. And this now had no pressure, just permission.” -James Galvin

This weekend called for some wandering with Nick Clark and Joe Grant, high in Comanche Peak Wilderness and Rocky Mountain National Park. Nick gave us an off-trail tour of his turf with a hearty promise to bag a bunch of peaks in the Mummy Range. He definitely followed through, providing a 30 mile journey (over 1/3 off-trail) with over 8,000 feet of gain.

It was a spectacular day to explore the high country. While temperatures loomed in the upper nineties in Fort Collins and Boulder, we enjoyed pleasant 80 degree temps with hardly a cloud in the sky. The daily monsoons decided not pay a visit in the afternoon, and we were thankful as we made a few navigational errors along the way.

My knee cap decided to do battle with a rocky meadow, and the rock decisively won. Sometimes we don’t get to choose the landing of our falls. Need to get my severely bruised patella healed so I can keep up my UTMB training and continue to enjoy the short high mountain wandering season.

Map of the route

Joe making his way to top of Signal Mtn with Mummy Range looming

Atop Signal Mtn with South Signal Mtn and "the Mummies" on the far horizon

Nick wielding the summit log pen on Signal Mtn

Frogger loving the morning light on Signal Mtn

Another view of South Signal and Mummy Range, mtn running at it's finest!

Enjoying the sunrise on Signal Mtn

Descending an old unmaintained trail to the Stormy Peaks

Nick getting a lay of the land on the Stormy Pks Trail

Consulting the map on Stormy Pks Trail in Rocky Mtn National Park

Stormy Pks on the way to Stormy Pass, a wildflower run.

Nick getting a foot on the summit rock

Tagging a rocky summit in the Stormy Mtns. Photo: J. Grant

High on the ridge line of the Stormy Peaks

Rowe Mtn watches as we follow the spine of Sugarloaf Mtn to Icefield Pass

Off trail lunch of homemade ume musubi and sporting some good blood from earlier rock encounter

Leaving Stormy Peaks Pass for a long off trail journey

An icy Rowe Glacier fills the lake. Frogger watches icebergs while Nick navigates.

Rock bounding up towards Rowe Pk with Hagues Pk in background

Rock pile descent off Rowe Mtn in RMNP

Rocks & more rocks, Nick and Joe embracing the descent of Sugarloaf Mtn

Looking for the Mummy Pass Trail in RMNP. Photo: J. Grant

Trail at last! Mummy Pass Trail in RMNP on W. side of Mummy Pass

The road home and where we once were, Mummy Range

B & W photos courtesy of Joe “Frogger” Grant

So you may be wondering why I’ve been off the blog for a stint. I’ve been on what I call “winter hibernation,” where I recharge my batteries so to speak, both mentally and physically. I just needed some down time from running.

So what exactly have I been doing for the past month and a half other than not blogging? Not running! When I say “not running,” I mean NOT running. I’ve always taken 4 – 6 weeks off at the end of every race season to let my muscles and mind mend from the long months of hard racing and training. I truly believe this recovery period has been instrumental in enabling me to churn out top race results year after year.

I first began “hibernating” in my nordic skiing days. At the end of the ski season, the snow would start to melt away, and suitable ski conditions along with it. The warm temps and slush caused me to lose motivation to ski or even cross train. So instead of becoming depressed, I embraced the opportunity to take a complete rest from all types of specific training. Although it seemed unnatural at first, it later felt like the right thing to do. I started recognizing it was not only beneficial physically, but also mentally. Following the hibernation period I was ready to start running and cross training with a newly found enthusiasm for my goals for next season.

Then in my first couple years of ultrarunning, I came across the book Train Hard, Win Easy: The Kenyan Way by Toby Tanser. Tanser traveled to Kenya to learn the Kenyan secrets of success. He interviewed the Kenyan elite and coaches to better understand their training philosophies. A recurrent theme in their philosophies was the importance of rest and recovery during the offseason. Yes, even the Kenyans lay on the couch at the end of their season! Many of the athletes refer to taking time off in which they do not run a single step, sometimes for two months.

Top marathoner, Moses Kiptanui, states that he takes a two month break after the race season. 800 meter runner, Nixon Kiprotich describes the importance of the break for an “opportunity to relax, put on a few pounds, and catch up on family life he has missed while spending the summer on the European circuit.”

So not only was taking a break backed up by the Kenyans, but the restocking of my fat stores was given Kenyan approval. Even though I usually put on a few pounds during all of my breaks, I never worry about it. After a couple of good base building months I am back to my normal body composition. So stop feeling guilty about those pounds you packed on during the holidays!

Cosmas Ndeti says “The marathon recovery cannot be hurried; I like to eat well and spend time with my children, then begin a hard buildup.”

I have been eating well, while my break has hardly been hurried. What I thought would be 4 weeks turned into 6 weeks, and no it was not spent in front of a tv on the couch. I have been enjoying getting back in touch with some of the activities and friends that I was not able to keep up with during my busy travel and racing schedule. The break has been physically and mentally refreshing. In my next posts I will be giving the full rundown of what I did to get recharged and what lies ahead in 2009!

So the lessons learned from the Kenyans and the art of hibernation:

1. Take a hibernation break at the end of every season.
2. During the break, run as few steps as possible.
3. Eat well and don’t be afraid to put on a few pounds.
4. Make time for friends, family, and life outside of running.
5. Hibernate four to eight weeks or until fully recharged!

The Final Sprint just posted an interview I provided them with recently. We discussed my 2007 season, what’s coming up in 2008, mental aspects of ultrarunning, pain, and giving back to the sport.

The 2008 US Olympic Team Trials for the men’s marathon will be remembered for record performances and one of the most competitive fields in decades. It captured the hearts and minds of distance running fans and energized the spirit of distance running. Along with the triumphs on November 3, a day of celebration, tragedy struck with the death of Ryan Shay. My heartfelt condolences go out to Ryan’s family and all those whose lives were touched by this incredible athlete and human being.

My friend, Ian Torrence, got to briefly know Ryan and trained with his wife, Alicia, while he lived in Flagstaff. He recently notified me of the Ryan Shay Memorial Fund set up by the Center for High Altitude Training at Northern Arizona University. If you can, please consider donating to this fund.

For more information, here is a video interview explaining the fund.

And an explanation, quoted from the Ryan Shay Memorial Fund website:

In honor of Ryan Shay, an integral member of the Flagstaff running community, the Center for High Altitude Training has designated its current “Running Fund” through the Northern Arizona University Foundation to be a “Ryan Shay Memorial Fund,” with the targeted purpose of serving as a source for athlete stipends. These stipends are financial allocations to eligible U.S. middle distance and distance runners that help pay for their training-related expenses while training in Flagstaff.

The topic of athlete support was very important to Ryan, who repeatedly acknowledged how difficult it is for athletes to directly benefit from dollars given to organizations in support of U.S. distance running. In response to Ryan’s concern, for the next 12 months all gifts received into the Running Fund will be tagged “In Memory of Ryan Shay” and will be used for athlete stipends and to help pay for expenditures that athletes incur while training in Flagstaff. Examples of expenditures include, but are not limited to, room, board, blood testing, physiological testing, coaching, and rehabilitative services.

My good friend, Don Mukai, has often told me, “Stumble seven times, get up eight times.” This is the Japanese proverb, 七転び八起き, nanakorobi yaoki. Perseverance over defeat.

Life is full of challenges, hard times, lessons. To me, these are our gifts. If we honor these times, we grow. We become stronger.

We all stumble. We all make mistakes. These can be made into our best moments. If we choose to shine on in the darkness. Weather it be a bad run, or a bad running season. Maybe a fight with a loved one, or the loss of a loved one. Or finding the courage to look deep inside during moments of personal weakness, at least long enough to find the cracks and flaws that need attention. And attend to them. This is strength. Allowing for growth.

We often take on new challenges in order to find this opportunity for growth. Many of us are looking at our upcoming 2008 running seasons, wondering which explorations to take on. I challenge you to take on something you haven’t dared in years past. A longer run, a faster time, a new trail, a new culture, or even a lifestyle change. Get out there, take it on, persevere!

I have always felt one of the beauties of running is the lack of required gear. Feel inspired, step outside, go. Unless we’re running barefoot and naked, which some of us nuts are, we require only simple clothing and shoes. I’ve commented some in previous posts about shoes I’ve raced with, but I’m frequently asked what shoes I wear for training. I’ll comment again on both. Here’s the scoop.

Most of us don’t have the exact same biomechanics side to side, which is also true for me. I am a strong supinater on one side and a neutral pronater on the other. I alternate a bit from a neutral cushion shoe to a mild stability shoe when training on the roads. For optimal performance on the trails I feel it’s important to run with a lower profile shoe without as much consideration to pronation and supination, unless severe, as the foot and ankle are continually adjusting to the varied terrain.

Most frequently I prefer the Brooks Radius for my training road miles, a shoe I used for this type of run long before I was sponsored by Brooks. It has a medial pod which prevents a small amount of pronation. This works nicely for my neutral side, while not overcorrecting my supination. I like it because it’s relatively light for the amount of forefoot and rearfoot cushioning it provides.

Although the Radius is my go-to shoe for the majority of my training, I sometimes throw in the Brooks Glycerine to give my foot and ankle more mobility, mostly considering my supinating side. I feel it is important to break up the repetition of road running, so if one can alternate between a more and slightly less stable shoe, the repetition can be broken up and overuse minimized. Of course this may vary as some individuals may strongly prefer one model of shoe for fit, biomechanics of foot and ankle, and training demands.

For shorter, faster runs I pull out the Brooks Axiom. It has a mild medial post for controlling pronation subtly. It’s feel is lightweight and responsive; and the lower profile makes it feel like a cross between a racing flat and a lightweight trainer.

Also for these shorter, faster runs and for road racing I use the Racer ST 3. I’ve found these racing flats to be the perfect mix, being lightweight for speed, while providing ample cushioning and moderate stability for all distances. Yes, all distances. I’ve been using these racing flats for everything from half marathons to marathons to road 100K’s to ultra-long ultras. This has been my shoe of choice for both of my Spartathlon wins and both of my Badwater wins. In each of these four events I ran in the same pair from start to finish. If you have ever wondered if you could wear a racing flat for road marathons and ultras the Racer ST 3 is worth a serious try. Lightweight, but enough cushioning to get you through long miles!

My favorite terrain is the trails. I started working along side the Brooks development team a few years ago to help them design the perfect trail shoe. What developed is the Cascadia. In its latest version, the Cascadia II is a mix of the features I feel necessary in a trail shoe: excellent traction, quick water draining, lightweight and breathable upper, forefoot protection with ample flexibility. Many people have shied away from trail shoes in the past due to lack of forefoot flexibility but this shoe flexes like a road shoe in the forefoot, with a low profile and neutral posting. As featured in The Green Guide, we have also incorporated environmentally friendly components into the design, such as a natural rubber outsole. And the future Cascadia III coming out in January will include the MOGO midsole, another green feature.

So those are top choices of what to put on my feet before I head out the door. With clothes, that is.

Coming off of a spectacular season filled with new adventures, tough competition, successes, lessons, and a couple of bizarre traumatic injuries, I’ve decided to call it a year. Having been eager to try a 24 hour race for the unique ability to “race” against all other previous 24 hour runners, I had been thinking I’d make my first attempt at Across the Years this 31st of December. However I usually take at least four weeks off this time of year to recover mentally and physically and quite frankly I feel like doing just that right now rather than waiting until January to do so.

I am getting excited for the 2008 season, and also thinking a little about 2009. Since Hardrock changes direction each year and 2008 will be the “faster” direction, I’m hoping to return there and better the course record I set this year, 26:08. I feel the course could be run faster and I know I’m not the only one with an eye on that, so hopefully we’ll be able to get a few top runners there to push each other. And with this year being a hot year at Spartathlon, I wasn’t able to improve on my time as I know I can, and I’m told no one has won that race three time in a row, so I’m also interested in returning to that spectacular event. Those will likely be my two main focuses, knowing that I have only limited racing in me. I want each race to be my best rather than racing tired. However I do hope to find a 24 hour event that fits well into my race calendar soon. I also still have UTMB and Western States on my radar, although I know I can only do so much in one season.

Keep posted for details on my 2008 schedule. Time to rest up and spend some time doing off-season things like trailwork and caught up on other things that don’t take top priority the rest of the year.

Thanks to everyone for all the support this year!

Last February I did an interview with EliteRunning.com. We discussed my training, transition to becoming vegan, racing, and ultrarunning in general. I’m commonly asked a lot about these topics and feel this interview provides some insight.

Recently I had the opportunity to view the documentary “Forever Running” which chronicles the life and running pursuits of the legendary ultramarathoner Yiannis Kouros. While including archival race footage and interviews with Yiannis in his home, at work, and while training, Yiannis shares with us his upbringing, historical events, and inspirations that led him to amazing feats of endurance. Over the past thirty years Yiannis has set many world records that may, in his own words, last for centuries. His records span from the 200K to the 10 Day distances. These include his spectacular marks which no one has come near for the 24 Hour road at 290.2 km and 24 Hour track at 303.5 km (188 miles, 7:38/mile)!

Having great respect and admiration for this great Greek runner, I feel he is an inspiration for all runners aspiring to explore the depths of their endurance and inner abilities.

“Forever Running” is available for the first time in the US and can be purchased online through ZombieRunner.

The award ceremonies are over and most runners are back home following another successful running of an event we’ve come to know as Spartathlon. This year’s event was extra special being the twenty-fifth anniversary. But it was also an emotional one due to the disaster of forest fires that just a few weeks earlier brought enormous devastation to Greece, including the Peloponnese Peninsula where the race runs through. Nearly 500,000 acres were burned and the fires took 65 lives. Although the affect of the fires was felt by the runners and event organizers, the spirit and celebration of the race was alive and well. I’d like to make special note to the German runners who raised 10,000 euro for aid relief as well as point to a link on Daily Frappe with more information and links to numerous ways of helping.

BubbleShare: Share photos – Halloween contest

My training went well and I had spent extra effort making sure I was going to be rested for this race. I rarely incur overuse injury, but the spirit of 2007 seemed to bring some traumatic ones my way. Hard to believe, but I started this taper in similar fashion to my rest prior to Hardrock. Upon arriving in Athens on the 16th, I stubbed (I guess is the correct word although something stronger seems more fitting) my left fifth toe while getting up out of bed in the middle of the night. I could tell from the pain that it was rather severe, but talked myself into not thinking much of it. That’s until the morning light presented severe swelling and bruising of half the foot, along with inability to put much weight through it. It seemed as though I desired to make my key races even harder by giving myself a physical handicap beforehand. I guessed I either broke some bone or tore ligaments of the fifth phalange and/or tore my extensor digiti minimi muscle. Not a whole lot one can do for this type of injury. But icing, resting and buddy taping allowed me to get in at least some heat training prior to the race. Just a bit less, and bit more painful than ideal. And, of course, I can’t say enough about the traditional vegetarian Greek food and Mediterranean sun. By race day, I had only minor soreness. I felt confident a majority of healing had taken place and it ultimately was not an issue after the first miles.

My favorite pre-race story is meeting my future toughest competition. The first person I met when I arrived at the race hotel was Piotr Kurylo from Poland. Piotr was outside with some friends and the cart he pulled while running all the way from Poland. Yes, Poland! Pulling a cart! He ran an average of 70 kilometers per day for 40 days taking a route that eventually brought him through Italy and by ferry to western Greece, where he continued his run to Athens. Just in time for his taper, Piotr arrived in Athens two weeks before the race allowing for some good rest. I was very impressed with his adventure and his spirit, but little did I think this determined Pole would be setting the pace for much of the race and would end up being my toughest competitor!

Toeing the line with Piotr and 369 others at 7:00 AM on September 28th, a record 371 participants were prepared to make their way by foot from the Acropolis in Athens to Sparta, totaling 246 km. Runners from over thirty-five countries represented one of the most international fields for any ultramarathon event. As mentioned in my pre-race post, the competition promised to be strong with previous champions and many internationally accomplished ultrarunners prepared to run their best.

The previous day’s weather reports were correct, predicting high humidity and warm temps. Having been much cooler upon my arrival to Greece, cruising along through the chaos of Athens traffic at a 7:00-7:30 per mile pace produced a high amount of sweat in the sudden heat. This early heat indicated as the sun reached higher into the sky we would be in for some serious heat. Temps were reported to be as high as 35-40 degrees Celsius with humidity at 60-90 percent. Not ideal temps for a PR, as of course I was hoping for! Much hotter and more humid than last year.

Due to the anticipated heat, and possibly too quick of an early pace last year, I decided to take it a bit easier early on. I ran a more reasonable 3:20-25 marathon split compared to last year’s 3:10 when I was running out front. But unlike last year, many top runners decided to take it out fast and hard. Piotr, Pasi Kurkinahti from Finland and Eusebio Bochons of Spain, among some others, led the way while I sat back in 5-6th place. Markus Thalmann of Austria passed me just before the marathon mark and seemed to be very strong this year, meaning business. I hung back awhile with Valmir Nunes of Brazil and later was left on my own for the hot stretch into Corinth at 81 km.

Although Spartathlon is normally run with warm temps, I was definitely feeling the extra heat. Last year it didn’t bother me until after Corinth. This year all I could think of was the ice my crew had there, being the first crew access of the race. Ice is almost none existent at the very well stocked and superb aid stations although I tried asking, “Parakolo, pagos?” (Please, ice?), every opportunity I had, only rarely with delivery. In Europe, they are very concerned that ice will make the runner sick and motion that my stomach will become ill when I put it in my bottles. I’ll take any I can get.

I arrived in Corinth over 20 minutes slower than last year, feeling very warm. The ice hat and bandana felt like paradise. But less comforting was word of being over 20 minutes behind the leader, with Piotr right on my pace from last year. Takehiro Matsushita of Japan was also just ahead of me, and my crew said both of them looked worn down from the heat and first 50 miles.

I continued to bake in the midday sun and jockeyed for position, eventually holding my place in the field at third place upon arriving in Zevlogatio, 102.5 km, with Piotr and Markus ahead of me. This time the report was that Markus running in second looked very strong with the heat not seeming to bother him. Again with 20 minutes on me, Piotr finally looked vulnerable as he was motioning about problems and told them “kaput.” But with their encouragement he pushed on. Although I was focusing on running smart and being patient, I was discouraged a bit that I hadn’t made any ground on the leaders.

The heat was relentless through the vineyard country near Nemea- was it only bothering me? I was getting a good push from behind as well with Nunes and Masayuki Ohtaki from Japan, another previous champion, sneaking up on me. Nunes and I worked together, encouraging each other, as Ohtaki built a couple minute lead on the climb to Ancient Nemea, 124 km. I kept telling myself that the sunset was coming and the heat would subside, like last year providing me with a second wind. But the hot miles were wearing on me. At Ancient Nemea, I was told Markus had pulled into the lead and again looked invincible, now 25 minutes ahead of me. Piotr had revived ready for the long night. He told my crew, “Polska, strong!”

Ohtaki and Nunes had a small lead on me as I left the aid station. The sun was setting, but the warm air seemed content to stay. I caught up to Nunes and again we worked together. He communicates, that we are going to push each other to the finish and that two competitors running together can close on the big lead Markus now has. We catch Ohtaki and the three of us together make our way to Malandreni, 140.2 km. In this last 10 km, I have found another gear. I receive word of making up 10 minutes on Markus. This fuels the fire for the road mountain climb ahead. Ohtaki drops back as Nunes and I push hard through Lyrkia, 148.5 km.

As we arrive at the mountain base, 159.3 km, Markus is leaving the aid station as we arrive. But Piotr has now passed Markus and made up more time on us, increasing his lead to 18 minutes! Not what I was expecting having worked the climb pretty hard. Unfortunately on the rocky trail over Sangas Pass and through the descent into Sangas village, Nunes was not able to run well due to an achilles problem. However I embrace this section and pass Markus on the descent, moving into second place. For the next 20 km I push hard, on my own on the lonely stretches of road, trying to make up ground on the tough Pole ahead of me. I think it is now Pole against Pole, as I am over half of Polish descent. Having had the ethics of hard work drilled into me at an early age from my Polish grandparents, I can only imagine how tough this runner ahead of me is. This and the fact that Leah keeps telling me that he looks strong and has perfect running form.

It seems like he is not going to let up as the gap closes in only very slowly through the next checkpoints. It isn’t until Tegea, 195 km, that Piotr looks vulnerable and has left the aid station with only a four minute lead. I pour it on and catch him in a couple of kilometers. He is moving slowly. Feeling strong, I decide to put some time on him even though there are 50 km left and a long climb before the descent to Sparti.

Running at 7:00-7:15 per mile pace for a few km, I look back to see headlights pacing a runner. The top runners have a police escort. I was stunned to see that Piotr was 100 feet behind me. I continue to run hard as we approach the 15 km climb and still the he is right on me, matching my move. I am blown away at how he came back with this extra gear! I decide to run every step of the climb whereas last year I walked small portions. Over the next 10 km, I see his shadow stretched out from the headlights of the pace car and I cannot believe that I can’t shake him. I throw myself into yet another gear, thinking this should do the trick, but little gap is created. Finally, towards the top of the climb, I have built a 2-3 minute lead, but not nearly what I thought it should be considering how I was running. Just then a race official pulls up and the gentleman in the passenger seat tells me, “Don’t worry about this runner. He is not in the race. He has never done this race before!”

Last year at this point I was feeling sleepy and hallucinating that photographers were standing in the middle of the two lane highway shooting photos. But this year I am alert and fully with it. I think, “What is this guy telling me?” “Not in the race, never done this race before?” This Pole has been leading the race for much of the day, and now he is breathing down my throat and I am not supposed to take him seriously? I keep pushing and pushing, finally putting a gap to where the headlights are no longer visible on the long straightaways. I use the momentum of this strong push to shake the Pole to carry me down the descent into Sparti and down the city streets, all the way to the statue of King Leonidas.

After kissing the feet of King Leonidas, drinking water from the sacred Erodatus River, being crowned with an olive wreath, and posing for photos I make my way to the medical tent where they check all runners. In the medical tent my crew asks me, “Wasn’t that bandit running behind you a crazy happening?” I look at them stunned. “What bandit?” They look even more surprised. They proceed to tell me that a local runner with a pace car decided to jump into the race to run the last portion. Race officials asked him to step off the course, but he refused. It’s an open road so they weren’t able to remove him. The officials warned me, but I obviously misunderstood. My crew hadn’t noticed it until much after I did, and the race officials told them they had notified me. Here I had thought it was Piotr and that the warnings were friendly encouragement, letting me know I had the race in the bag so not to worry. Shows me the power of the central nervous system!

I finished with a time of 23:12:14, slower than last year due to the heat, but still the two fastest winning times after Yannis Kouros’ four better. Patrick Macke of England posted a second place finish to Kouros in 1990 of 23:08:41. Second and third were Piotr Kurylopio in 24:29: Valmir Nunes in 25:37:40. The women had a great race with the top three finishing within nearly an hour of each other: Akiko Sakamoto of Japan in 31:09:24, Vrigitte Bec of France in 31:56:03 and Kimie Noto of Japan in 32:11:05. Mark Godale was the only other finisher from the US, sixteenth place in 30:31:57. First and third male ran in Brooks Racer ST while first male and second female are regulars with the Green Magma. Click here for full results. Congrats to everyone who was out there to take on this enormous challenge!

I’d like to thank the Spartathlon Association for having me back. It was great to be a part of the event again. I have to say the athletes from all over the world are extremely talented and gracious. This is so much of what makes the event such a joy. The support from my sponsors is so much appreciated. Thank you Brooks, Green Foods, and Pro-Tec! And my crew, as always, is the best. Thanks to Barefoot Ted, Glenn Tachiyama, Lisa Bliss, and my lovely wife, Leah!