Sunday, December 10, 2017

Thoughts on Harmony and 2018

A few weeks ago, I was reminded of a blog post, written by ultrarunner Mark Carroll after the 2009 Mohican 100-Mile Run:

"At this point in the race Wyatt Hornsby must have been running a bit scared. Wyatt had just done something that he must have envisioned on a hundred training runs over the past year. It was bold and it was ballsy and it was unlikely. He had run well back from the frontrunners all day long; keeping them just within range. This was a wise strategy. But just a while ago his patience, alertness, and knowledge of the course allowed him to take over the lead from Mark Tanaka of San Francisco and he was now irrevocably committed to pulling off his goal of winning the Mohican Trail 100 Mile Run. This was the work of a believer. Wyatt was a good runner. In fact he had finished in the top five in a local 50K race on this very course a few months ago. But this was Tanaka’s race and everyone knew it. Well, almost everyone. Tanaka was the genuine deal. He was a member of the famous La Sportiva Mountain Running Team. Wyatt was running ruthlessly. He refused to walk on even some of the steepest climbs and increased his effort time and again over the final miles. Think of Rocky climbing off the canvas for a knockout. Wyatt crossed the line to the delight of all skinny-low-heart-rated Ohioans, in first place in 19:52."

Needless to say, that got me fired up (my report from that race here). It reminded me of a time when I felt I could almost float over the trail. I ran fearlessly in races because I knew I was in such great shape. I knew that I could push myself super hard and still have gas in the tank for a strong finish. A lot has changed since then, and I'm not just talking about age. I realize that I have gotten away from certain training practices that really helped me then and that could help me now. I am working to re-integrate those practices. No need to talk about them here; the important thing is that I am doing them.


With 2017 coming to an end, I am starting to think about my race schedule for 2018. It has been a challenging year on a few fronts and I am excited about 2018.  I recently heard a guest on the Rich Roll Podcast (excellent podcast show, by the way) equate the endurance athlete's life to a three-legged stool. One leg is their professional life/job. Another leg is their family. The third leg is their training. If one of those legs is compromised in any way, the stool comes apart and the athlete falters. One's life needs to be in balance--in harmony--for optimal performance on the road and trail. I am looking for harmony in 2018, and I feel that my heart is in a really good place right now, which is a good sign.

With that said, I managed to finish 2017 with a decent performance at the local Turkey Trot 5K. Despite very little speedwork going into the race, I pulled off an 18:48, good for sixth overall in a field of more than 2,200 runners and walkers. The five runners who finished in front of me were all high schoolers, so not bad. But let me tell you: 5Ks hurt! I am confident that, with proper training, I might have a shot at once again going sub-18 for 5K. I've started getting back to the track every single week, recognizing that it'll pay off in a big way in races of all distances in 2018. When it comes to speed, "use it or lose it." I am committed, as in ironclad committed, to running hard at the track weekly from here on out.

Also for 2017, I am on pace to finish the year with a little more than 3,000 miles. This will be my eleventh consecutive year with 3,000 or more miles. It'll be my lowest-mileage year of the eleven but I'll take it as I suffered through a really nasty knee injury in the early spring that had me wondering if I would be running and racing at all in 2017 (it's ultimately what took me out at Leadville this year). That little knee tweak aside, I am so grateful for the durability my body gives me every year.


Lottery gods permitting, 2018 will feature a return to the Leadville Trail 100-Mile Run. If that's the case, I'll be lining up for my sixth finish. I am still chasing the 1,000-mile buckle at Leadville. At this point, it seems so far away. If the 1,000-mile buckle were parallel with the race course itself, I have just gotten to Winfield (the halfway point) and am turning around for the arduous trip back up and over Hope Pass. I am very inspired to get after it at Leadville in 2018.

If I get into Leadville, then I am confident the rest of the 2018 schedule will shape up nicely. I am looking at a potential outing in April to the Grand Canyon, where some buddies and I will run rim-to-rim-to-rim. I have always wanted to run the Canyon and am excited.

So 2018 could be looking like the Grand Canyon in April and Leadville in August. Add to that a potential Colfax Marathon in May and the Leadville Trail Marathon in June and that looks like a pretty good spring and summer schedule to me.

If I don't get into Leadville, I'll likely register for the Never Summer 100K, a grueling mountain race here in Colorado, followed by either Run Rabbit Run up in Steamboat Springs or Javelina Jundred in the hot Arizona desert. I am kind of leaning toward Steamboat.

Would love to hear what your race schedule in 2018 is looking like. Chime in if you'd like.

Thursday, December 7, 2017

Reader Question: Good Track Workouts for Speed and Strength

Someone asked me a few days ago for help in designing some good-quality track workouts to build speed and strength. This person is an ultrarunner and wants to stave off the effects of Father Time. It just so happens that right now I am working hard to get back to the track on a regular basis--and already I am seeing the benefits--so we had a lot to talk about!

Phot Credit:
When I was running in top form, it was because I was committed to executing intense track and tempo workouts every single week. These workouts made me much stronger and faster. They also boosted my economy, which is huge when you're racing distances up to 100 miles.

I remember an old friend of mine once saying to me, "after a while, you find that you need the track workouts." He was right. If you stick with them, you will get faster, stronger and mentally tougher. If you get lazy and quit going to the track every week because of excuses, you will get slower and sluggish and your running economy (and race performance and results) will suffer. 

Slow and sluggish is where I've been for a few years now, but I am determined (committed, really) to get fast again. On Thanksgiving day, I managed a decent 5K time (18:48, 6th overall out of 2,200 runners and walkers) in our local Turkey Trot race but it was anything but smooth for me. I had to go into the hurt locker big time to get it. I believe that with regular sessions at the track, I will see big payoffs in 2018 races of all distances, including the 100-mile distance. So I'm all in. And the same can be said of you, too, if you make the track a part of your training on a weekly basis. Be sure to work into it gradually, or else you elevate your risk of injury, especially if you are a masters or grandmasters athlete.

And let me just emphasize that intervals on the road, while better than no intervals at all, are not the same as intervals at the track. The track allows for comparable results over time, and it's also just really mentally hard for some people to run around an oval. The track makes you mentally tougher and physically faster.

With that, my bread and butter workouts from years ago (I am gradually easing back into these workouts week by week), which I highly recommend for distance runners, are:
  • 3x1600 meters (1600 meters is 4 full laps around the track) all-out. For me, this was about 5:30-5:35/mile when I was in peak form. Very difficult workout that will push you mentally and physically, but it builds strength that pays off late in races, when others are faltering. Do very easy 400-meter recoveries in between (feel free to walk some in the recoveries). Make no mistake about it; 3x1600 meters hard will be quite uncomfortable but the payoff is huge. Sometimes you have to go through hell to get to heaven.
  • 5x1600 meters at 90-95% of all-out effort. For me, this was about 5:48-5:55/mile. This workout builds strength more than speed. It was my favorite workout by far. Again, do very easy 400-meter recoveries in between.
  • 2x3200 meters at 90% of all-out effort. I always shot for under 12 minutes for each, usually coming in at 11:45-11:50 or so. Again, this workout builds strength and mental toughness. Do extremely easy 400-800-meter recoveries in between. This workout is more a "graduate-level" endeavor. Get comfortable with mile repeats before you "graduate" to 3200s.
What I did was rotate these. One week, I did 3x1600s. The next week I did 5x1600s. The third week I did 2x3200s. Then I started over with the cycle.

For each of those three workouts, you want to pace yourself so your last interval set is your fastest. And call me old-school but I feel that you should be pretty gassed when your workout is done. If you're not gassed, you didn't go hard enough.

Then there are shorter workouts that are also great, like Yasso 800s and good old-fashioned 400s run very fast. But, for me, the greatest ROI always came from the three workouts listed above.

One final note: I always run a 2-mile warm-up, along with a handful of 100-meter striders to activate the fast-twitch muscle fiber, before getting after it on the track. Not doing an adequate warm-up will significantly elevate your risk of injury, so be sure to jog a few miles beforehand and bust out some striders before starting the workout. Then cool-down with at least a mile or two and recover with a healthy meal and plenty of fluids.

Tuesday, November 28, 2017

Reader Question: 10 Tips for Taking Up Running

Dear Wyatt:

I used to run (just a few miles at a time, nothing big) and got out of it when we started a family and got busy. I'd like to get back into it but I'm pretty out of shape and am daunted by it because I'm not in that great a shape anymore. Any tips you can share?

Dan T.

Dear Dan:

Yiannis Kouros.
Congratulations on coming back to running! Running is a big step toward better health and wellness, but also toward self-discovery, new friendships and incredibly meaningful experiences that you'll never forget.

The beauty of running is its simplicity. Unlike swimming, where you have to find a pool, and cycling, where you often have to spend a lot of money and ride time indoors during the winter (note: I am a big fan of both sports), in running all you need is yourself and not much else.

When people ask me for help in taking up running (or, in your case, coming back to running after some time off), I really try to keep it simple--since running is, at its essence, very simple. Just go outside and run. Run as far as you can. Then the next day, run a little farther. Have fun. Breathe in the air. Enjoy the nature all around you. Whether it’s summer or winter, any time outdoors is a gift. Moving over the land is a magical experience.

But I realize that saying “go run and have fun" may not be enough. People want details. Assuming you have seen your doctor and been cleared for a regular exercise regiment (important, especially after taking time off and coming back), here are 10 running tips plus a bonus tip:
  1. Run in quality shoes designed for your foot type. A car is only as good as its tires. It’s the same with running shoes. Visit a specialty running store that will match you up with the right shoes. It's always ideal to start off in new shoes. If your budget is tight, get whatever running shoes you can. That’s what I did in my early years. A word of caution on running shoes: Never buy a shoe just for its looks; buy according to comfort. Running shoes will last about four to five hundred miles. Keep track of your mileage so you know when to replace them. Always replace your shoes if you start experiencing foot, ankle, knee, hip or back pain.
  2. Run in socks specifically made for running. Avoid socks that are cotton and instead shoot for socks made from Coolmax fabric, which will help prevent blisters. I've tried almost every brand of sock and know what works for me. Find what works for you.
  3. Have a positive attitude and be patient. As you get in better shape, you'll find that running feels more natural and is less and less of a struggle. Start gradually. If running is new to you, start off with a five-minute walk, one-minute run/jog routine and add onto your running time as your fitness improves. Above all, be patient.
  4. Sprinkle in some cross-training. Cycling, swimming and the elliptical trainer are great non-impact cross-training options. When I'm really in a zone and clicking off big miles to prepare for a race, I often don’t have much time to cross-train. Big mistake. Cross-training works different muscles, helps correct and protect against muscle imbalances and gives your legs a break from the impact. Make time for it.
  5. Drink plenty of water (but not too much). Drink some water before your run (but not too much) and rehydrate with water after your run. Don't force water on yourself; drinking too much water can result in hyponatremia. As a rule of thumb, drink to thirst. Take some water with you if it’s hot. You don’t need sports drinks unless you’re running over ninety minutes and even then you may not need them. Sports drinks are full of sugar. Water is all you need most of the time.
  6. Run on the softest-possible surfaces, which are gentler on your joints. This is especially important for those who are overweight. If you don't have access to dirt trails or dirt roads, run on asphalt in safe areas.
  7. If resources allow, run in breathable clothing. Scandinavians have a saying that goes something along the lines of, “there’s no such thing as bad weather; only bad clothing.” Having run in almost all conditions, I agree. What you wear on a run can make all the difference. Wear breathable, moisture-wicking fabrics like Coolmax. Coolmax apparel for running is easy to find and readily available at your specialty running store, online, and at many big-box retailers.
  8. Work on flexibility. Static stretching (where you hold a position) can be stressful on your muscles when done incorrectly. Before a run, I do some leg swings to activate my hamstrings and hips. I also engage in other dynamic stretches. Stretching between runs is also beneficial. Yoga is a great way to stay limber and protect against injury, but don’t overdo it.
  9. Work your core. For the runner, strong legs are king, but so is a well-developed core that includes the abs, hips, glutes and back. Planks are great for core and overall strengthening.
  10. Set manageable, realistic goals. If finishing a marathon is your ultimate goal, start by setting manageable supporting goals that prepare you for 26.2 miles. Focus on a strong effort at a local 5K or maybe even 10K and then work up from there. Rome wasn't built overnight! Look into local running clubs, where you'll benefit from knowledge, experience and camaraderie. Support from others will help you work toward and achieve your goals.
  11. Bonus: Be safe. If you’re going to run in the dark, please wear a headlamp, reflective gear, and ideally a blinking red light. Also carry identification and a mobile phone. Consider a RoadID bracelet. You can buy the lights and reflective gear at a specialty running or cycling shop.
The most important tip is also the simplest one: Just go run. What are you waiting for? Good luck, Dan!

Monday, June 26, 2017

Jim Walmsley

Disclaimer: I don't know Jim Walmsley. I have never spoken with him. Below are my own thoughts and feelings about what transpired on Saturday at Western States.
Unless you've been living under a rock, you've heard the news of what went down this past weekend at the Western States 100-Mile Endurance Run. The odds-on-favorite, Jim Walmsley dropped out of "the Big Dance" at the American River after what can only be described as a very aggressive first 60-something miles. A year ago, he missed a turn some 90 miles into the race, when he was on course record pace, and lost the lead.

Jim's DNF per se isn't why I'm writing this post. And, honestly, not even his fairly uncomfortable pre-race interview with iRunFar, in which he may or may not have had a few too many drinks and said things he shouldn't have said, is why I'm writing this blog. But let me just say for the record that the iRunFar interview was bad!

The reason I'm writing this blog is the reaction to Jim's failure on Saturday...which I find troubling upon some reflection. On the one hand, there are those applauding his "guts," "aggressiveness" and "balls." I get that--what he did was ballsy and probably a bit stupid given the precarious trail conditions in the high country and the very warm conditions throughout. On the other hand, there are those pouncing on his failure, kicking him while he's down as he really put his foot in his mouth in that iRunFar interview and, as the story goes, got his just deserts on Saturday when he was denied a win and a finish as a result of arrogantly going out too hard. His DNF was karma, some say.

Both sides have some merit to their arguments. But I would submit that Jim is probably living with some regret right now. This is not a bad guy. Despite that iRunFar interview, this is not a guy who lives to put down and disrespect his competition and run recklessly. I think this is a guy who is 27 years-old, a world-class athlete, and a big believer in his own amazing abilities. He over-committed himself early on in Saturday's race and paid the price for it in a race that really doesn't start until after Foresthill (mile 62), when he found himself out of gas.

Just to get right to the point: To some, Jim is the quintessential millennial. Which I think is unfair.

Jim made a mistake, paid for it and is probably now learning from it the hard way. Rather than kick the guy while he's down, we should recognize what he did on Saturday for what it was: a very public learning experience. If there is one thing I've gleaned from more than a few years in this sport, it's that world-class athletes don't think like those of us with regular or even above-average abilities do. They are world-class athletes in part because they have a huge mental edge, and not just physical talents. It might be hard for us regular folks to understand that edge--it may come off in the wrong way sometimes.

Jim's mental edge, which usually serves him well, probably got the better of him Saturday, leading him on a fatally flawed strategy when the best plan would have been what he himself was probably incapable of doing at the time: starting off conservatively, adjusting to the course conditions and weather, and letting the win--and not course record--come to him.

I don't know Jim but when I see things like this, I can't help but think he's a good guy who probably had a few too many drinks before his iRunFar interview and started howling at the moon when the cameras were on. He had a bad moment and things came unraveled on Saturday when all eyes were on him. Simply put, he erred in some critical areas and has paid for it with a high-profile DNF.

Jim Walmsley is one of the most talented ultrarunners this sport has ever seen. He puts in the work and trains super hard. He races all-in (sometimes too all-in), just as Steve Prefontaine did (I do not use that comparison lightly). He is very aggressive and confident in his own abilities. Sometimes he takes it a bit too far, as he did in his iRunFar interview and race. But, as someone who sincerely enjoys this sport and watching new talent come in and take the greatest races by storm, and as someone who has also made some mistakes on the trail over the years, my sincere hope is that Jim learns from this experience, grows from it, reaches out to a few folks who he may have dissed, and comes back next year and gets the win that he has been chasing for a few years. I hope he learns some humility and will get that win next year the old-fashioned way--with his head down and doing what needs to get done from Squaw to Auburn.

I hope he gets it right after getting it wrong two years in a row. Because, as Andy Jones-Wilkins observed, that's what Western States is all about. It's about finally getting it right when maybe you have gotten it wrong.


Tuesday, June 20, 2017

If You're Running Western States This Weekend, This Could Be the Single Most Important Thing You Do

This morning, I checked the weather for this weekend in Auburn, California (the finish of the Western States 100-Mile Endurance Run) and saw this:

101 degrees is no joke--and neither is a low of 69! That would tie for the third hottest WSER on record. I have written at length about how my race last year fell apart in the canyons. I am still amazed that I somehow finished that sucker. If you are lucky enough to be running States, this weekend you will get lots of advice. I know I did last year. Overall, I took the advice except for one nugget of wisdom that, looking back on it, might well could have been the difference between my 26-hour-and-change finish and a sub-24, which I was fully capable of achieving.

This weekend you will hear many advice-givers encourage you to take full advantage of the water on the course--the streams, the river, and of course the ice at the aid stations. That is dead-on. But let me take it one step further and make it as precise as possible:

When you reach the bottom of the insanely hot Deadwood Canyon and are greeted by a raging river, do yourself a favor and get in it. 

Last year, when I reached the bottom of the canyon (mile 45 or so), I thought to myself, "I'm not that hot. I did plenty of heat training and am good to go. Skip the river and onward!" Huge mistake. No sooner than a few hundred feet up the nasty climb to Devil's Thumb (and it is very nasty), I was melting from the heat. By the time I reached Devil's Thumb, I was was overheated, leading to major stomach distress at the aid station that ultimately plagued me through Foresthill (and then after that the damage was done). Had I taken the good advice I'd gotten and soaked for a few minutes in the river at the bottom of the canyon, I would have gone into the climb up to Devil's Thumb much cooler and my stomach might have held together. But I didn't and I paid for it...and I believe it was the single biggest mistake I made--a mistake that cost me hours and hours.

So, on Saturday, when you reach the bottom of ridiculously hot Deadwood Canyon and are looking at the wall of a climb in front of you, take stock for a second. The 2-3 minutes you spend in the river might actually save you hours in the long run. Get in the river. Soak for a short bit. Get your head, neck, wrists and entire body in that cold water. You will be glad you did it.

Enjoy the race and get it done! It's an amazing experience.

Monday, June 19, 2017

Who's Going to Win Western States?

The "Big Dance" is only five days away and the pre-race hype has hit a fever pitch! It could be a "fire and ice" year at the Western States 100-Mile Endurance Run. As has been reported, there's still a lot of snow up in the high country and, as of last night, the forecast for Auburn on Saturday is a balmy 98 degrees. Fire and ice! When I ran WSER last year, there was basically no snow up in the high country and we were able to cross the American River by our own power. Probably not the case this year!

I mostly agree with AJW's picks for the guys and gals, which is to say I like Jim Walmsley as the top male and Kaci Lickteig as the top female. Those two seem to be the consensus picks. As Meghan Hicks from iRunFar correctly pointed out, the only person who can beat Jim Walmsley is...Jim Walmsley. I think, on Saturday, Walmsley takes the lead and never relinquishes it, running at the front the whole time but certainly feeling the pressure from a stacked field behind him. He finishes/wins with a time of about 14:55.

On the women's side, I just think Lickteig operates on another level (similar to Walmsley), though certainly Magdalena Boulet (former Olympian and 2015 Western States champ) and Stephanie Howe (2014 champ) are no slouches and will be ready to pounce if Lickteig falters (which I doubt will happen). Lickteig weighs maybe 100 pounds soaking wet but, like Ann Trason, is a full-on badass.

So there you have it: Walmsley and Lickteig both win. But I am going to say that neither sets the course record for their respective genders.
For whatever it's worth, my training is progressing nicely. My right knee is better than 90% (knock on wood) and my left knee is about 80%. My left knee starting barking at me likely because it was compensating for the right knee. But both are on the mend and, fortunately, there's always KT Tape if I need a little extra support. But, overall, the body is holding up very nicely and I'm liking where things are with the Leadville Trail 100-Mile Run now about two months away. I'm getting in some good training and have prioritized legit trails on days that I can get to the foothills and/or mountains.

That said, it is clear to me that, with age, I'm slowing down, especially on the trail. But yet I have never felt stronger. While I have clearly lost a step, the raw endurance is there more than ever. I can go a looooooooooooong way. It would be interesting to run another 24-hour race and see if I could go north of 135 miles. I feel the maturity is there to crank out 135+ over 24 hours. Maybe next year?

Finishing the Leadville Trail Marathon
on Saturday.
Last month, I lined up for the Colfax Marathon, a road race in and around downtown Denver, with a back-of-mind goal of qualifying for the 2018 Boston Marathon. Though I did snag that BQ time, it was by no means easy! With a fair number of hills and the "mile high effect" in full force for all 26.2 miles, this race is no joke. At mile 10, I was feeling it but somehow hung on and came in with a just-okay time of 3:13, good for a BQ but probably just short of the threshold for being able to gain entry into the actual race due to what will surely be high demand. We'll see how it goes. If I don't get into Boston, I will not shed a tear for I'll have a winter of skiing in the Rocky Mountains to look forward to. But it would be nice to go back one of these days.

Then this past weekend I lined up for my sixth Leadville Trail Marathon. This year, due to very heavy late spring snow in the high country, we ran the snow route, which misses Ball Mountain but still takes you up Mosquito Pass, which tops out at 13,185 feet. Given that I had put a decent effort into the Colfax Marathon, my goal for the Leadville Trail Marathon was simply a strong training run up high. And that's what I got from it. Despite absolutely brutal 50+ mile per hour headwinds at the top of Mosquito Pass and some stomach discomfort around mile 22 (nothing ever came of it--just some discomfort), I crossed the finish line feeling good. The snow course throws at you a mind-blowing 12,600 feet of combined elevation change, all between 10,200 feet and 13,185 feet, over the 26.2 miles. I must have run it at a smart, conservative pace because I felt great the next day and feel good again today. No post-race issues at all.
My next event is the Chase the Moon 12-Hour on July 7. Again, the goal is a strong training run. I had originally signed up for CTM with a goal of 50 miles but we'll see how that goes. If I can get in 40 strong miles and walk away feeling good, that's OK, too. But 50 miles would be optimal.

Best of luck to all toeing the line at Squaw Valley Ski Resort this weekend. If you have made it this far, you have guts and determination to the max. If you cross that finish line, you will cross it as a champion and will never look at life the same. It's the most magical ultrarunning experience I've ever had.

Now it's your turn: Who ya got for Western States--top male, top female and the podiums for each?

Thursday, May 11, 2017

Want to Get In Shape as a Runner? Here's Step 1.

One of the athletes I'm coaching has experienced a full 4-minute drop in his average Maffetone Test pace since February. What's Maffetone? Keep reading!

Yiannis Kouros said that, "you must be patient and then do
solid training. Without patience (read: aerobic base building),
you will never conquer endurance."
He went into his training for the Leadville Trail 100-Mile Run having not trained consistently but having tried his hand at the 50K distance, where it took him 7+ hours to finish. When he came to me for coaching services back in January, I asked him a bunch of questions and out of that experience came the realization that this was an athlete who had the desire but required at least 3-4 months of nothing but aerobic base training. So we created a program that revolved around the Maffetone Method. For him, based on his age, this meant all runs were in the 145-155 beats-per-minute range (never going over!), as I'd determined exclusive aerobic training was a fundamental area of need early in his development.

Essentially, the Maffetone Method is a personalized program, using the 180 Formula, for developing a solid aerobic base and optimizing the athlete's health and well-being. It's what made Mark Allen into...Mark Allen the Ironman legend. But I believe the Maffetone Method, while brilliant, will get an athlete training for a mountain race only so far. So my approach is to then build on the aerobic base, after it's been carefully developed over the course of months of consistent running, with some specific types of workouts that achieve specific things. For this runner, because he's training for the Leadville 100, we started to gradually introduce fartleks, intervals and then hill repeats and 20-25-minute tempo running, in addition to long runs on trails and roads, after he'd put in 3+ solid months of MAF. He was ready for this.

What is so great about this athlete's progress isn't just the steady improvement in his MAF Test results. To be sure, that's very exciting! But what's so gratifying at this stage is the fact that he's steadily increased his weekly mileage (now at 55 per week) and increased his long runs, while also gradually implementing quality workouts and staying healthy, injury-free and mentally engaged. He is now ready for the peak period of his Leadville training. And I think this all goes back to the aerobic base he built for those first three months. Without a solid aerobic base, an endurance athlete has built his or her castle on sand and not rock. If the former, the castle will crumble come race day (if not sooner). If the latter, the athlete will have what it takes to cover the distance--he has the requisite aerobic engine to more than cover the distance.

What's next for this athlete? The buildup for Leadville will continue with increasingly longer runs, many of which will be on mountainous trails, tempo runs to countinue building strength, hill repeats to continually develop speed and efficiency, and nothing but MAF pace on easy days.

If you, too, are an athlete looking to get in shape and maybe try your hand at the marathon or even ultramarathon distance, consider the Maffetone Method! It works!