Wednesday, 10 December 2014

Team Scoring At The US Skyrunner Series

Recently there's been some online and in-person discussion about team scoring surrounding the North Face Endurance Challenge 50-miler in Marin, including some great thoughts from Ryan Ghelfi (his latest blog post). It got me thinking along lines I'd previously considered before being involved in the US Skyrunner Series as the Series Director - namely that sports need teams for people to support.

Now that I'm in a position to create a system of scoring for teams at a national level, I decided to relate my thoughts in a blog to get comments before putting it into practice, so please let me know what you think. Bear in mind a couple of constraints - there's no budget for offering prize money for this in 2015 and there's no time to create a budget...but this may kick start that side of things for 2016.

As an additional feature, I'm currently working on a way to include live, real-time scoring during each race for teams but details are not ready to be released yet.

Scoring principles:

Here are the key elements I'd like to incorporate in team scoring:

1. Allow both elites and the entire field to effect the scoring.
2. Incorporate both women and men into a combined score for both elites and the entire field.
3. Create teams that people will genuinely care about.
4. Only include it if it adds something to a given race and/or the entire Series.

To achieve these aims I'm considering scoring for both the top runners and the entire field, but with the top runners still scoring for the masses as well. To get people behind teams, I believe the most effective common denominator is geography as this is what works in basically every sport globally. Then I hope the combination of these factors makes it of interest and gets people psyched to run for and support their team.

The geographical scoring makes most sense if based on US States plus international countries, given all the races are in the US. Every State will score in every race even if they have no runners - see the scoring described below. Only countries with finishers will be included, but once they have a single finisher in a single race they will be scored in every race, even if they have no runners.

Elite team scoring:

Cross-country scoring is tried and tested, so I propose that the top two men and one woman from a team have they gender positions added up. For example, a team with men in 2nd and 3rd plus the 1st woman would score 6 points (2+3+1). If there are not enough finishers for a team to complete their three finishers then each missing runner scores 25 points, so the previously mentioned team score without a female finisher would score 30 points (2+3+25). The most a team can score is 75 and if a team's runner is lower than 25th place then they still score 25 points at worst.

Full team scoring:

Every runner counts for the State or Country they enter under originally (even if they move before race day), including elites. The average position of the runners in their gender is the number that counts for scoring, with a bonus for the more runners they have. The State or country with the most runners in a race gets a 5 point deduction from their score, second largest gets 4 points off, third largest gets 3 points off, fourth largest gets 2 points off and the 5th largest gets a single point off their score. The lowest score possible is 1 point above the worst scoring team that has finishers.

For example, if Colorado has the most runners in a race and the average finisher's position in their gender is 22.567th then we round to one decimal place then deduct the 5 point bonus to give a score of 17.6.

Single race v entire Series:

I aim to include scoring for every distance at every event to give a result for the individual race plus a league table over the season. I guess I'll get comments about how all the scoring favors the States that hold more races since it's easier to get locals to turn up, but the bonus points' system only gives a slight advantage to big numbers. Regarding the elite races, 2015 should see some high-level competition across the entire Series, meaning that the States with the best mountain runners should do better in the elite rankings and they aren't punished too much if they can't get a full scoring team out given it only requires two men and one woman and there's only so many points that can be added as a penalty.

Overall thoughts:

There's a degree of trial and error with this approach since it's something new and relies on the races being reasonably geographically diverse and competitive. Both of these elements should increase over time and this is just the first step. Depending on how it goes it could morph into a number of things in 2016, especially with discussions with sponsors to get top athlete's sponsors on board.

Let me know what you think. Is this an exciting addition to the sport of trail running? Does it add something to the US Skyrunner Series? What would you change to my proposal (be realistic as well as ideas for where to aim for the in the longer term)?

Monday, 8 December 2014

Lessons From Returning From Injury

When injured, it's easy to lose motivation and suffer from some degree of depression or at least feel sorry for yourself. I generally try to accept things I can't change and look for positives, so the 2.5 months I missed due to my right foot's stress fracture weren't all that bad and I've had a month of getting back into running which has got my juices flowing.

Once I realized I was injured, I focused 100% on doing everything I could to fix it, including fun stuff like spending over a week on crutches and committing to not running until it was completely ready. It took a while to accept the stress fracture at first, but at least it was during my off-season so I wasn't planning on running in the early stages anyway.

I got back to running after a week of walking to test the foot after ditching the crutches. Like any injured athlete I tried to learn everything I could about the injury, likely recovery times etc and none of it sounded as optimistic as I hoped. Again, this is the all-too-familiar route back from injury for athletes of all types, but I hoped that I could use my experience as a personal trainer, coach and common sense to get some kind of edge.

Luckily the fracture seems to have been at the less serious end of the spectrum and the lack of running in off-season helped stop it getting worse from running when I shouldn't. In addition I worked on my lower body and core fitness even before I could walk again, using cycling and weights. Then I used a simple philosophy as soon as I could put weight on the foot again - start off easy with plenty of walking (including with a weight vest after a week or so), backing off at the first hint of anything negative around the stress fracture.

My training plan was as flexible as possible once I tried running again. I didn't even write it down, just going out the door each time to start walking then slow jogging before deciding on how far to go and how hard to push, mainly based on how it felt. Occasionally I pushed a little too much then took the next day off completely, except for a small amount of biking and weights.

Things progressed well and I had five weeks of gradual improvements, including some fast running that surprised me. I also had to take some risks after about three weeks since I have Rocky Raccoon 100 at the end of January and only want to race it it I feel fit and fast. To gauge that I felt I needed to be capable of a marathon at the start of December, eight weeks prior to the 100. So I had that at the back of my mind for the weeks leading up to the California International Marathon, which was yesterday on Dec 7th.

Even on the morning of the marathon I had big doubts and I was completely willing to stop if my foot deteriorated. I had a soreness near my right tibia, so my first thought was that the past month of running might have caused a new stress fracture in a different area. I imagined running 100ft down the road then turning back and trying to get a lift to the finish, going back to square one again with a new injury. However, this time I was willing to back right off and accept the injury immediately, despite not being happy at the prospect. Again, flexibility was the key and denying an injury doesn't make it go away.

Luck was on my side again (I don't count on it, but I'll take it when I can) and at the end of the first mile neither my foot or shin felt anything other than normal. It even looked like I might be able to run a fast marathon. Oh, and I should probably add in one extra detail - I decided to wear my old Spiderman costume to take some of the pressure of running fast and remind me that the main priority was finishing with no injury. No attempts at Guinness World Records this time, but I've found it a very effective way to spice up a marathon and make it more relaxing. Not the best pacing or highest level of fitness at this one so I slowed down a fair bit, but a finish without injury woes is a big win. My Strava data from the race.

CIM. Photo credit: Sacramento Bee

So what did I learn from all this, now my foot felt fine through a marathon and the injury problems are virtually over?

1. Mainly it reinforced the fact that there's no one-size-fits-all path back from injury, something I already knew, but this put it in clearer context. Everyone heals differently based on fitness, age, severity of an injury and a whole host of other factors.

2. It's also vital to discover the cause of the injury to avoid incurring it again. In my case that's less of a problem since it occurred over two days of running at Mt Whitney and Death Valley on sharp rocks with roads shoes and I felt it happen, not like a standard stress fracture occurring over time from overuse.

The path back to fitness needs close guidance from experts, including medical professionals for anything remotely serious. But one of the most important things is the ability of a runner to hold themselves back and not rush into doing too much. Starting runs with a walk, then an easy paced jog is a good way to include this flexibility and often it's possible to do more rather than less when approached this way. It's not an easy process and we all tend to try to do too much to regain our previous level of fitness faster than the body can cope with...but the body is a resilient entity.

For example, Mike Wardian was injured for a long period, losing almost an entire season yet he's now back to racing so much and so fast it would break a mere mortal. He ran (hard) at the North Face Endurance Challenge 50-miler near San Francisco on Saturday then wrapped up the weekend with a 2:33 marathon at CIM. The human body is inspiring, especially in the hands of guys like Mike.

Tuesday, 25 November 2014

Interview With Ellie Greenwood Post World Championship 100k

Crossing the line in 7:30:30 at the WC100k in Qatar. Photo: irunfar/Bryon Powell

After being named Ultra Running Magazine Ultra Runner of the Year (UROY) in 2011 and 2012 (plus probably winning it this year too), Ellie Greenwood has already had her share of success. However, this year is arguably her best yet due to wins at Comrades in South Africa and the recent 100k World Championship in Qatar. In addition she also won the 2014 Chuckanut 50k and the Squamish 50k.

I've been lucky enough to help Ellie through this year by coaching her, plus she now coaches others through my company too. There are a lot of interview with Ellie right now, but I wanted to ask a bit more about how she's approached races this year and what she's learned about coaching.

No doubt Ellie will continue to dominate global ultra running for years to come, so here's an insight into how she does it:

1. How did you deal with injuries in the last year, given you weren’t able to run much in 2013?

Ellie - Coming back to ultra running in 2014 I have been very careful to avoid getting injured again.  I now work closely with a Sports Med Dr., a physio and a massage therapist to work through any little niggles before they turn into injuries and prevent me from training.  I appreciate their expert advice and am careful to follow it.  In addition, I have focused on building back to high mileage very slowly and instead have done more quality rather than just pure quantity of training this year, so get a bigger bang for my buck in the miles that I do put in.  This year I have had some little niggles but with careful maintenance, foam rolling, stretching and being smart I have been able to work through them and still perform at my key races.

2. What cross-training did you incorporate while injured and what will you continue to do now you’re injury-free?

Ellie - I pool ran, cycled and rowed/ used elliptical in the gym.  I continue to cycle and use pool running when I feel my body needs a break from too much pounding of outdoors running.  I also was more dedicated to basic strength training when injured and continue to do this regularly even now I am 100% healthy as I know this is vital in injury prevention and making me a better runner.

3. How does your training differ for road races compared to trail races?

Ellie - In training for road ultras I tend to spend a similar number of hours each week training as if I was training for the trails but the mileage goes up and the amount of elevation goes down.  I focus on more consistent pace long runs, rather than just time on feet and hiking, when training for a road ultra.  I will always incorporate some tempo runs and speed work into my training, but these sessions become more important when training for a road ultra.  However even when training for a road ultra I'll spend some time of trails but just choose flatter and less technical trails, this gives my body a reprieve from the hard tarmac and also adds variety which is key for motivation.

4. How do you deal with unexpected factors on race day, such as the harder surface (tiles) and large number of 180 degree turns at the WC100k in Qatar?

Ellie - I just accept that all athletes are running the same course so no one has an advantage or disadvantage over another.  My UK team mate Jo Zakrzewski had run the course before so we checked out the course two days prior to the race, even this amount of time meant I was able to be forewarned of the courses challenges ahead of the race so there were no surprises on race day.  With the hard tiles I chose to wear a more cushioned shoe that I might have done otherwise, and with the sharp turns I didn't obsess if these kms were slower than others as I accepted that the turns would slow me down a little.

5. What have you learned from your experiences this year with wins at Comrades and the WC100k that you’ll apply to coaching others?

Ellie - I have learned that volume in training is not the be all and end all, and that fewer miles with quality can achieve just as good results.  I have also learned that really training specifically for a course (terrain, elevation etc) yields the best results and thus targeting one or two 'A' races each year is the way to really perform at one's best, if that is your goal.  I have also learned to take care of what seem like little extra factors e.g. trying to travel pre race a few days before, having a race day nutrition plan, heat training etc.  There is no point in just doing the run training and missing these extra factors which can really make a difference to race day performance.

Running on the tiles in the WC100k. Photo: irunfar/Bryon Powell

Friday, 14 November 2014

Back From Injury Plus Skyrunning

The joy of a stress fracture

It's been a while since I wrote a blog post, mainly because I've been very busy setting up the 2015 US Skyrunner Series and also because I've not been running. Also, I spoke to Ultra Runner Podcast about the same topics a couple of weeks ago.

Firstly, the Skyrunning side of things - I've loved these epic mountain-style races for years and have been involved with the International Skyrunning Federation since 2012 on the Board. It's an honor to be involved and I'm very happy with the range of races brought together in the Series across nine different States in the US. In particular it's very enjoyable to work with Race Directors with a real passion for trails and mountains who live that lifestyle every day. Here are a few shots from the 2014 US Skyrunner Series races I went to in person.

Lone Peak at the Rut in Montana

Runners ascending Lone Peak

Kilian on top the VK podium at the Rut 

Anna Frost coming into an aid station at the Rut 50k

Fellow coach, Ellie Greenwood, with a switch from road dominance at Comrades to the mountains at the Rut

Try getting those prizes home on a plane!
Jeremy Wolf above 11,000ft at the Flagstaff Sky Race in Arizona

Michael Versteeg starting the final descent at Flagstaff
Secondly, I've been traveling around a lot but not running due to a stress fracture in my right foot. I first felt it back in July after running down Mt Whitney after pacing at the Badwater 135, where I hit the same spot multiple times near my second toe with some sharp rocks. I felt like a bruise and I ignored it, including through the Leadville 100 a month later. After that I'd planned to rest a month as an off-season anyway, so I wasn't as aware of the problem til I tried to run again in mid-September.

Overall, I've not been too worried about it since I really needed a rest after the three 100s this year (Rocky Raccoon, Western States and Leadville), at which I already felt fatigued due to the Grand Slam last year. So I took it easy, had a three-week visit from my parents where we went to a few National Parks (Yosemite, Sequoia, King's Canyon and the Grand Canyon) then realized I needed a break from even walking...and a break from taking a break! Below are a couple of photos from those beautiful places, although I do wish I could have run in them properly instead of light walking.

No running shots in the GC, but it's well 'just' taking in the views

"I wish I could run down there right now"
Thanks to the crutches at the top of this post, I then took around nine days of zero impact for my right foot and that was obviously frustrating. However it seems to have paid off in combination with Sarah Lavender-Smith's ultrasound machine (see photo below) since I've been able to get back to walking longer distances. 20 mins a day of this machine seems to have helped, although it's difficult to tell and the science behind it isn't conclusive for this type of situation. I'd be willing t try it again if I get a similar problem, since it's better to have proactive options like this rather than just pure rest. It's also helpful for giving me more insight as a coach - a stress fracture is almost a right of passage for a runner and I've never had one before. So although the use of ultrasound hasn't been conclusively proven to help with healing fractures, it seems to have a neutral effect at worst and it helps pyschologically to be doing something proactive.

Ultrasound for bone stimulation

Amy and I even power-walked the US Half Marathon together in 2h59m at the start of November, which gave me the confidence to restart running. The following week I took a risk in starting the Berkeley Half Marathon and just hoped I could run every step, so was pleasantly surprised to still have some speed and to run a 1h25m with only minor soreness afterwards (except my muscles which really weren't used to it). In the few days after that it feels fine again and I've been able to run pain-free, so I can hopefully progress beyond runs every other day very soon.

So that sums up the past three months. Really busy and that probably helped by stopping me worry about the injury. I'm very optimistic that this long break will pay off in my 2015 season and it's certainly got me excited about running again. Now I have just over three weeks to my next benchmark, the California International Marathon. Originally I'd planned to have a long, solid build-up and to go for a sub 2h30m, but now the main focus is to run every step pain-free as a confirmation that I can train hard again.

Sunday, 17 August 2014

Leadville Trail 100 - How Many Second Winds Can One Man Have?

Photo: Caleb Wilson

Leadville was an amazing experience last year as part of the Grand Slam and I had a great trip to Colorado again, especially the two weeks of hiking in the mountains. The race didn't quite go to plan but I felt I got the most out of my legs on the day - both a result of last year's 100-milers. The fatigue has been lingering all year at Rocky Raccoon 100 and Western States 100 thanks to not taking a proper long rest after last season, but the plus side is that I really feel I've learnt how to adjust mid-race and maximize how the day goes, no matter what issues I have to deal with. Luckily it's an easy fix as I just need a little time off and won't be running a step for at least a month (mountain biking and hiking are another story).

Back to the race itself and it turned out to be something I'll remember for many years to come. It started off with a lot of similarities to last year. Firstly I led into Mayqueen aid station at mile 13.5 by a few seconds, just like 2013 (although I spent 45 mins with my headlamp on minimum since the battery went flat well before sunrise despite a full charge). Then I dropped to 9th by the top of Sugarloaf at mile 18. Back into 5th at Outward Bound aid station at mile 24.5 and into 4th just before Twin Lakes at mile 39.5. All identical to last year, plus Mike Aish was 20+ mins ahead in the lead which he did in 2013 too. It was just slower and the legs felt fatigued compared to last year.

There was a stunning sunrise over Turquoise Lake and a sunny day throughout which made for beautiful running conditions. I was behind my 2013 splits the whole way out but had a solid hike up the major climb of the day at Hope Pass, which ascends over 3,000ft to mile 45.5. On the way down to the turnaround at Winfield (mile 50) I squeezed past Zeke Tiernan to get into third, but then the race started to get really crazy.

Mike Aish had a huge 25 min lead over me at the turnaround and picked up my Grand Slam nemesis (and good friend), Nick Clark, as his pacer. Rob Krar took a wrong turn due to what must have been trail sabotage, costing him around six mins so he was perhaps 10 mins back from Mike. I would have gone the wrong way too but saw Rob heading back up the turn I'd have missed. That got re-marked in time for the next competitors but meant that Zeke caught up to me.

A quick turn-around and I picked up my first pacer, Brendan Trimboli, getting out of Winfield in 8:07, about 17 mins slower than last year. We saw Timmy Parr right behind Zeke but were mainly focused on power-hiking the crap out of the steep two-mile, 2,000ft ascent back up to 12,600ft after the rolling few miles from the aid station.

I felt much better by this stage and had accepted that my legs didn't have quite as much pep as 2013, but knew sub 17hrs was on the cards if I kept my head. The climb went well with a steady, fast power-hike that put a small gap between myself and Zeke. Then the descent was just as much fun as last year as I let myself go and caught up some time on both Mike and Rob, plus saw several hundred runners coming the other way who were really gracious and made it very easy for me to move past them. Brendan played a big role here by going 20ft ahead to warn that a runner was coming through (I'd been told in advance this was a key benefit to having a pacer on this section).

Amazingly I caught up to Mike just before Twin Lakes (mile 60.5), seemingly done for the day with swollen knees and quads. Last year I caught him walking at mile 67 to take the lead, so it looked like things continued to play out like 2013, but with the addition of Rob Krar ahead. Despite only half a mile to the aid station, I put five mins on Mike and assumed he'd be lucky to finish. How wrong I was!

Running through a XC section. Such a perfect sunny day. Photo: Brendan Trimboli

The 1,400ft climb out of Twin Lakes is more gradual than Hope Pass but steep enough to force me to hike almost all of it. It was also hot so my second pacer, Aaron Keller, carried some iced water to pour on my neck at regular intervals ('muling' is allowed at Leadville). I assumed the game had switched to a safe second place and maybe first if Rob faltered, but around mile 66, Mike Aish flew past me while I ran close to 8-min/mile pace on a flat section. By the Half Pipe aid station (mile 69) he was three mins ahead. How had he turned things around and could he sustain it for the first time in a race this long?

I kept moving at a very respectable pace but by Outward Bound (mile 75.5) he was over six minutes ahead, despite 'looking bad' according to many reports. I've learned that people can look like death in an ultra (eg. Nick Clark, who's famous for looking spent but continuing to move fast) and still run well, so I didn't pay too much attention to that.

A couple of rolling road miles took me to the bottom of the steep Powerline climb with my third pacer (I was spoiled with such a good crew), local Leadvillian, Dana Kracaw. I still had a solid uphill power-hike available and zoomed up, catching Mike a mile from the summit. This time I was sure he was out of it, but kept pushing the pace (I got the Strava CR for the section over Powerline to Mayqueen, showing I wasn't hanging about). Down the gentle downhill I ran sub 8 min/miles then heard Mike charging behind me. I pushed to go faster and zoomed along the jeep road but he still passed me and put about a minute lead on me by the turn into the single track. How did he keep coming back from the dead like this?

A few minutes into the technical single track I'd dropped my pacer, Dana, and caught up to Mike as he looked like he was bent over retching (I found out after the race he was taking his shoes off due to a blister!). Within the next two miles down to Mayqueen (mile 86.5) I gapped Mike by five mins and was pushing along the road section, not stopping at Mayqueen at all. Dana arrived a minute after me but I'd teamed up with Brendan again for the final section.

Last year I ran 1:57 for the Mayqueen to the finish split, basically the same as Matt Carpenter's CR split. I'd pushed myself to the brink because of a charging Nick Clark, although he had blown up right after the aid station and slowed considerably. This time I thought I'd secured second and had a tiny chance of catching the 30 min gap to Rob Krar if things went south for him.

I ran virtually every step along Turquoise Lake, pushing myself up the little rollers and certainly going faster than 2013. Then the short, sharp drop back on to the road and just 5.5 miles to go. The only problem was that Dana and Aaron were there with news that Mike was only a minute behind! He'd turned on the after-burners one last time and was flying at an unbelievable speed (or maybe not when you consider he's a 27-min 10k runner). I sped up as his crew plus mine cheered along the last flat section before the turn back on to the unrelenting uphill to the finish. He'd said on Powerline that his uphill legs were blown so I hoped I could remain ahead if I got to the climb and the last 3.5 miles first.

It was a full-on race with us both running close to 7-min miles and he caught me right at the turn uphill onto the steep first 400m uphill. We both settled into the fastest power-hike I've ever seen, neck-and-neck. As the gradient dropped to around 10% I started running, maybe 5 feet ahead of him. My watch showed 8-min mile pace and it felt hard, but he drew level and accelerated. I tried to match him but couldn't and had to drop to a more sustainable 9-10 min/mile pace, hoping he'd blow one last time. Afterwards he told me his split for that mile was just over seven mins!

As dusk turned to dark we approached the turn into Leadville and the switch back from a gravel road to asphalt, but Mike was around two minutes ahead. I couldn't see a way to close that within under a mile, especially since he was running, not walking. So I settled down into a slower pace to avoid the minor high altitude pulmonary edema issues I had last year (I succeeded) and ended up crossing the line in 16:41:38 (11 mins slower than last year), three minutes behind Mike and 32 mins behind Rob, who won in the second fastest time ever, 16:09. Mike's split from Mayqueen to the finish was 1:49:46, over seven minutes faster than anyone else ever. Considering how many low points he had that's just mind-blowing - Rob and I both ran around 1:58 for that section.

I wanted to end my season giving everything to the race, although I hoped I wouldn't feel so tired. Thanks to Mike I can walk (or limp) away with the satisfaction that I pushed to my limit on the day, wrapping up the season with a podium and becoming the first person to break 17 hours at Leadville twice. The podium's times were the 2nd, 6th and 7th fastest in history, so we certainly made a race of it. Zeke came in with his second best time on the course, in 17:35, and Dave Mackey was next after rallying for a negative split 100-miler to finish as the first of the Leadman competitors in the 100, in 19:10.

The women had a close race for first and second too, with Emma Roca running the first five miles in the lead with myself and Zeke before taking a bad fall. Emma and Liza Howard yo-yoed ahead of each other all day with Liza sitting as high as fifth late in the race. They finished with Emma in 8th overall in the third fastest time ever (19:38) and Liza just behind in 20:01. That must have been an epic battle too and I can't wait to hear more about it from Liza.

Full results here. Plus my Strava data here.

Thanks to everyone involved with the race as it was very well organized and seemed to deal with the overcrowding and other race management issues from 2013. It was another memorable, special day and I feel lucky to be a part of this sport.

Off season time:

Post-race with a super-tight jacket courtesy of Dana.


Scott Kinabalu T2 shoes
UltrAspire handhelds
Drymax Maximum Protection Trail socks
Julbo Dust shades
Clif Bar gels (approx 40) plus other Clif products

Saturday, 9 August 2014

Update pre-Leadville

It's a week until my last main race of the year, certainly my last ultra, at Leadville Trail 100. Last year was so much fun with two weeks of Colorado fun, including seeing some of the Hardrock 100 course in the San Juans.

This year I didn't have the Grand Slam to deal with so I was able to fit in the Badwater pacing on the adjusted, non-Death Valley route (see write-up by Eric Spencer here) plus the San Francisco marathon three weeks prior to Leadville race day. That marathon is a race I love, especially with the section running over the Golden Gate Bridge and back. In addition, the local ultra community was out in force with some good banter on the start line with the likes of Alex Varner, Jorge Maravilla and Devon Yanko. A quick summary - I had a head cold but wanted to move my legs a bit faster than any time since Western States, so I ran a 2:43 negative split (1:22/1:21). Much more encouraging than my fitness pre-Leadville last year where I felt worn down with no speed at all. At a guess I'd say I could have run a marathon just under three hours at Leadville last year, so that seems like an improvement.

For the past week I've been staying in Leadville for the period pre-race (10,150ft), compared to Durango (6,700ft). I did get up higher for a few days last time, but this year I've already summited three 14ers at Mt Elbert, Mt Massive and Mt Sherman (see photos below). I also had a few days at 6,200ft at Lake Tahoe before coming to Colorado.

So on paper my preparation is better and I feel stronger and better adapted to altitude already, with another week left. Who know if that'll translate to a better run, but it feels good to be ready. A last minute addition to the field of Rob Krar means the course record is certainly under threat, plus Mike Aish has the potential to run around that time if he can nail a race this long and Zeke Tiernan returns after previously running one of the six sub-17hr times ever run on the course. The field may not be as deep as somewhere like Western States but at least one guy will nail it and run a very fast time.

Some photos from the past few weeks:

Tahoe sunset

Sunrise over Emerald Bay, Tahoe

Tahoe sunrise at Emerald Bay

View from Mt Tallac looking away from Tahoe

Echo Lakes, Tahoe

First day in Colorado, near Leadville at 12,000ft

Mt Elbert (tallest mt in Colorado) with Dana Kracaw and Alberto Rossi

Mt Massive from Mt Elbert

Twin Lakes on the Leadville course

Looking down at Leadville from Mt Sherman

On the way up to Mt Massive

Selfie on top of Mt Massive

View from Mt Massive

Telluride Valley from above

Bridal Veil Falls, Telluride

We're in an ultra boom right now. Even the construction industry knows it.

Tuesday, 1 July 2014

Western States 100 2014 - 6th

Just after the escarpment at mile four. Photo: Tanner Johnson

It always takes a couple of days to digest the emotions from 100 milers and that's the case again for Western States this year. Overall it was a beautiful day, not too hot (around 90F, compared to 100F+ last year) and punctuated by so many consistent, fast and smart runs.

I had a great week at Lake Tahoe pre-race with some excellent easy hike/run sessions, reminding me why I got married there back in August 2010.

Emerald Bay, Lake Tahoe.

View from Mt Tallac, Lake Tahoe.

Running down Mt Tallac.

In terms of a race report, I'll summarize it briefly - I learnt stuff last year in the Grand Slam which meant I avoided any major problems, staying at a cruising pace all day with no real low points to finish 6th in 15:47. The heat training paid off so that ice in a bandana plus a water bottle full of ice was enough to keep me cool all day.

This time I was more excited than the previous four WS100s I've run - it just gets better and better. So the early mountain miles were spent chatting to a lot of the usual suspects, especially with Nick Clark at the front after he summited the escarpment first. I probably didn't need to go from outside the top 20 to leading from miles four to six, but the pace was casual and below the speed we all went last year. In fact, even Max King's leading time to Robinson Flat at 29.7 miles was a little slower than the lead pack ran there last year.

I was certainly happy with how it went, although I could tell early on that running Comrades four weeks earlier was still weighing down my legs. I'd hoped that going a bit easier at that race would have been fine, but I was greedy to include both and expect to be at 100% at WS100. It didn't make much difference, but I won't be doing that again next year, despite having such a great time seeing Ellie's incredible win. No regrets, but with major trail ultras getting more competitive every year, each takes more focus and respect.

I had a great time running with Team Montrail as my pacers (Matt Hart and Sean Meissner) as well as crew of Olivia Rissland and her boyfriend, Adam. Thanks so much to them for an amazing, flawless job.

Full WS100 results here and loads of info on irunfar. Big congratulations to all the finishers, especially Rob Krar and Steph Howe for their dominant wins.

My Strava file from the run. Plus Alex Varner's race report since we ran within a couple of minutes of each other all day long. He has the best trail etiquette in the business - he pulled off the trail to fart so it wouldn't poison me!

As a bonus I won the 2014 Montrail Ultra Cup with the Pixie Ninja, Kaci Lickteig. This mainly became a focus in the final miles when I knew I had to be close enough to Max King to avoid him leap-frogging me in the standings. In the end it came down to hardly and time or positions and could have gone either way.

Kaci Lickteig and myself with a huge-ass cup. Photo: irunfar.


Scott Kinabalu T2 2.0
Clif Bar Shot Gels (x50) and Bloks (x2)
UltrAspire Handheld Bottles
Drymax Maximum Protection Trail Socks
Julbo Dust Blue Shades
Mission Athletecare Enduracool Multi-cool

Photo: Tanner Johnson

Photo: Ultrarunner Podcast

Photo: irunfar
At the river for a swim with Bryon Powell and Matt Hart. Photo: mojoscoast

Monday, 23 June 2014

Welcoming Ellie Greenwood to the Sharman Ultra Coaching Team

Ellie winning Comrades 2014. Copyright MMPhotoSA

I'm really excited to announce that Ellie Greenwood is joining the Sharman Ultra Endurance Coaching team. Ellie needs no introduction as a runner, having won almost everything out there, including Comrades and Western States. Her focused training and smart race tactics make her almost unbeatable in races, while her smiley demeanor is legendary. So now she can pass on that experience to others to allow people to maximize their running potential, however an individual chooses to define that.

As well as her stellar personal achievements, Ellie has given numerous talks to runners and has the USATF Fundamentals of Coaching qualification. Ellie uses the philosophies and tried-and-tested methods I've developed through Sharman Ultra to provide the best advice and highest levels of personal contact in the online coaching business.

In honor of Ellie joining the team, Sharman Ultra also has a new website, so check it out at

Saturday, 21 June 2014

Western States Predictions Based on Strava Vert

Like a lot of other runners, I like Strava and the stats it produces. So, for the Bay Area guys with a shot at top 10 (mainly based in Mill Valley), who did the most vert and mileage in their build up to WS100? I guarantee there's little relationship between this and where they actually finish, but I thought I'd have a look anyway. So this is a prediction that's certain to be inaccurate (except through fluke) I suppose it's not that different from most predictions out there.

These figures are year-to-date up to the morning of Sat 6/21, a week before race day and only include runs with GPS data for the vert in Strava. They don't allow for a million things that will affect performance on the day, not least periods of injury (like Matt, Jorge and Chikara have had recently).

Dylan Bowman - 316,693ft over 1,695.4 miles

Ian Sharman - 247,379ft over 1,817.8 miles

Alex Varner - 234,770ft over 2,103.9 miles

Gary Gellin - 200,686ft over 1,205.1 miles

Brett Rivers - 185,387ft over 1,207.5 miles

Matt Laye - 145,627ft over 1,269.9 miles

Jorge Maravilla - 107,359ft over 641.9 miles

Chikara Omine - 90,558ft over 1,249.4 miles

In summary, DBo will win the Bay area face-off. Or not. These stats just pique my interest since fitness is only about 50% of the battle on race day and training quantity isn't the same as quality. These guys all know what they're doing and I hope they all have great races (just maybe a tad slower than my race, ideally).

Also, here's what the WS100 race course looks like on Strava.

Monday, 2 June 2014

Comrades Marathon 2014 - All About Ellie

Ellie in her moment of victory.

It's three years since I was last in South Africa for Comrades and I almost forgot how much I enjoy the event and surrounding atmosphere. This was my sixth run, my fourth 'down run' and it was the first time I hadn't focused 100% in my training on peaking and nailing the 89.3km road course. So I felt much more relaxed for starters and managed to treat it as a surprisingly fun 80-90% effort training run for Western States 100, four weeks later. I've done that with marathons to use them for training in the past, but I wasn't sure how it'd work out for something much harder like this. Judging by how I'm usually a cripple after Comrades, but am walking normally today, I think I got the balance right.

With around 4,000ft of ascent, the down run isn't exactly flat or purely downhill, but it does have a net loss of about 2,000ft. My Strava file gives a good idea of what it's like.

However, the real story was Ellie Greenwood's spectacular win. I've been lucky enough to help Ellie with coaching in the build-up, although what made the difference on the day was undoubtedly her iron will to push to her maximum.

Ellie had a lot of pressure on her with local media expecting her to break the decade long Russian winning streak. Last time Ellie ran was 2012 when she ran one of the fastest times in race history in 6:08, but eight-time winner, Elena Nurgalieva, ran 6:07. Having had injury issues through 2013, Ellie was very hungry for this race (a massive understatement). She set off at a good pace, settling into third while the Nurgalieva twins went off fast like always. She was four minutes back at 45k in 3:07, which was well within striking range.

Unfortunately Ellie wasn't feeling great and lost a little time over the next 15k to be as far back as 8 minutes. For most people racing against such dominant and successful siblings, it'd be easy to accept a solid third and a very respectable finish. But that's not the way Ellie races.

I was lucky enough to see the action first hand, although I didn't expect to. Per the plan, Ellie should have stayed ahead of me the whole way by a large margin since I was aiming for 6:30, which was far slower than her expected time. So it wasn't a great sign when I caught her at 69k with just under a half marathon to go. However, I'd seen Ellie running down the huge Fields Hill as I approached her and she was clocking off a solid pace around 6-6:15/mile and was moving well. Just as I was going to give her words of encouragement she briefly walked and I couldn't help but run past, still egging her on but with no conversation.

I kept looking over my shoulder to see if Ellie was moving well but lost sight of her within a couple of miles and hoped she wasn't cramping or injured. At 7k to go I rapidly came upon the twins who looked exhausted and kept walking uphills. If only I could have let Ellie know that they were spent then I know she'd be spurred on, but I suspect the crowd told her that as she ran by anyway.

Just 3k from the end I noticed the lead vehicle for the women was visible behind me, which it hadn't been since I passed the twins. It was approaching me fast despite the fact I hadn't slowed and was still moving the same speed as all day long. My first thought was that Elena must have found a second wind and was somehow closing fast to make sure she stayed ahead of her sister. Yet that car was approaching me rapidly and I couldn't see how she'd have turned that around so much. With 800m to go the car and lead motor-bikes went by then a green bullet shot past instead of a Russian in red. It was Ellie and she was closing with a steely focus that only champions have. I cheered and shouted out to her but she didn't even look to her left due to her single-mindedness of purpose. Looking behind I couldn't see any women so knew she'd won and achieved her biggest running ambition.

Running into the stadium I got out my phone and aimed to take a shot of her crossing the line but she was charging so hard that she finished before I rounded the final bend into the finishing straight. It was inspiring and exciting to run in behind her while Chariots of Fire played through the loud speakers. I must have been almost as excited as she was then I crossed the line and congratulated her before she was whipped away to TV interviews and drug testing.

It was one of the best running experiences of my life to cap a really enjoyable personal run throughout the day.

Durban beachfront.

Nedbank elite team, including Camille Herron, Amy Sproston, Ellie Greenwood and several others who got gold (including the first two men, just out of shot)

The start pre-dawn.

Finish selfie just before crossing the line.

Ellie receiving her prize on the big screen in the stadium, plus live on national TV.

My own race:

I'd aimed for around 6:30 but didn't intend to push since I didn't want to jeopardize Western States. So 6:18 with a negative split (3:12/3:06) and a 5:40 through 50 miles was really encouraging, especially since I've never felt that good in a race before. It also makes me hopeful that one day I can come back and run a gold medal for top 10...which required a 5:40 finish time this year.

For those who haven't considered this race yet, I couldn't recommend it highly enough. Here's a more detailed race report with plenty of stats about the race from my 2010 run.


Scott AF Trainers
Clif Shot Gels x6
Julbo Dust shades