Colorado ultra athlete Rhonda Claridge, ran her first Texas trail adventure at the ruggedly beautiful Cactus Rose 100 in what is arguably the most beautiful running month in the region – October.

Rhonda went on to win Cactus Rose in 21:49:28 (race summary)! This was not without acquiring some new found respect for the distance.

Rhonda at "The One Hundred" in Ehunmilak, Spain.

Rhonda was gracious in sharing what attracts her to the 100 mile distance, the coyote pack experience as she neared the finish of Cactus Rose, and her upcoming adventures.

Enjoy!

Running Background / Training

[EB - What is your running background? When did you start trail and ultra running and what led you to explore the sport?]

I started running (jogging) back when I was a chubby, cigarette-smoking teenager, during summers in the Bahamas, where I’m from originally. I moved to Telluride, Colorado, in 1992 and was introduced to a host of über-athletes, who, along with my husband, motivated me to take up mountain sports.

I paced Ricky Denesik and other friends in the Hardrock, and got a feel for endurance on some long MTB and ski adventures that sometimes went awry.

In 2007 I ran the Moab Alpine to Slickrock 50 mile race in the La Sal mountains: The sun rose, highlighting desert hoodoos; elk bugled; fall leaves colored the trail…I was hooked.

[EB - What does a typical training week look like for you? How much training on the trails? Do you do any type of cross training?]

I don’t have a strict training regimen and I don’t run a lot of miles per week.

By dint of where I live at 10,000 feet of elevation in the Southern Rockies, almost every run is a hill run. A peak training week, mid-summer, would be 60 miles of mountain running usually on single track, about 15,000 vertical feet of climbing, 100 miles of mountain biking and road riding, a couple of hikes with my dog and a few intense yoga classes.

In the winter, I run only about two days a week, but usually one long one, 18-20 miles, and the rest of the time I backcountry or skate ski.

We go to the Bahamas for a month every winter, and I surf, long-distance swim, and run the beaches. I do think there are some benefits to “muscle confusion” or mixing it up. I’m definitely never bored.

[EB - What about 100 mile races do you enjoy and what attracts you to the distance?]

I’m enjoying trying to figure them out. I’ve never been fast or skilled at anything, but my body seems to store and burn fuel well and I have a low metabolism, which helps for going long. I guess I’m an extremist, though nowadays running a 100 miles is becoming the mean. People are doing such incredible, truly extreme stuff.

I like sharing the experience with other runners. In the Big Horn 100 this year, I ran almost the whole race with Cory Johnson, and we saw each other go through different phases. On the second morning, when I caught up to him, he gave me this death-mask look and said, “I’m a walking zombie.” At the time it seemed hilarious; I laughed and he laughed.

What I really love is encountering wild landscapes and animals, hearing owls at night, passing a sleeping moose, moving through forests and along ridges…. It’s a surreal experience to see a tiny feature in the distance and then, many hours later, to see it up close and huge.

Four 100s – Four Months

[EB - Through a period of just over four months (June 17 - October 29), you ran Bighorn 100, Leadville 100, Slickrock 100, and Cactus Rose 100. You finished first or second female in all of these races! What is your approach to recovery, both mentally and physically, after each 100 and how do you get yourself ready to "Bring it!" a handful of weeks after the previous 100?]

I wish I had an intelligent answer or knew how to “Bring it!” Winging it is the truth. I’m 44 years old and I don’t know how much more time I can devote to ultrarunning, so this year I had a carpe diem attitude, trying to get in as much as I could. It was a huge indulgence and a lot of fun.

In July I flew to Spain, to the Basque Country, to race in the Ehunmilak, “The One Hundred”: 36,000 vertical ascent, a lot of off-trail, straight-up or straight-down terrain. I went out too fast, covering the first half in just over 12 hours, and made some rookie mistakes, like not refilling my Camelbak at two aid stations. I ended up dehydrated and falling over, and dropped at mile 70. The locals said it is tougher than the Ultra Trail du Mont Blanc. It was definitely an adventure.

At the race start in Ehunmilak, Spain (with Ricky Denesik).

I peaked in August, then returned to work, teaching at Colorado Mesa University, and had to back off training. I lost fitness in the recovery-train-taper-race-recovery cycle. Yoga, tempo runs, fartleks, and bike rides were about all I did between races after Leadville.

Cactus Rose

[EB - Was this your first trail race in Texas? What interested you in the Cactus Rose adventure?]

This was my first Texas race. I forgot that I wanted to run Cactus Rose. Then my friend Matt, who lives in Austin, called and left a message, “Are you coming to do that Bandera race?” I emailed, “Will you crew?” He had no idea what I was asking him to do.

After meeting me at aid stations for over 21 hours, getting little sleep, and stopping the car after the finish to witness my vomiting, he, no doubt, regretted making that call. He said he might do it again if I raced in Hawaii.

[EB - It was three weeks since your Slickrock 100 win, how was the body and mind feeling coming into your fourth 100 in a little over four months?]

My body felt fine, but I was a bit sleep deprived and busy in the weeks before the race.

[EB - At mile 25, you had experienced one complete loop of the course. What did you think of it? How would you compare it to other races you have done?]

I thought Cactus Rose would be easy: it’s low elevation, so I had an oxygen advantage; it’s supposedly just 7,200 feet of vertical (it seemed like 10,000). Ultrarunning rates it a five, the hardest, for technical difficulty. The race web site touts, “We have made every attempt to avoid what is flat and to find what is nasty,” and mentioned “blood, cuts, scrapes, and puke,” but that sounded like hyperbole.

The night before the race, a guy in a café told me the course was “not really runnable.” I thought: after the Ehunmilak, how hard could it be? Note to self: It’s a big mistake to go into a 100-miler thinking it will be easy because of the psychological ramifications when it isn’t.

By mile 15, I could tell my legs weren’t recovered or were just out of shape. The hills didn’t feel zippy.

We passed through a lot of yucca (?) with long cascading leaves that looked soft and benign. Around then, I noticed blood on my hands and looked down to see pinpricks of blood decorating the fronts of my legs. I remember thinking: Death by a thousand yucca lashes?

I’m usually good at predicting my splits and hitting them within five minutes. By mile 25, I was behind schedule by fifteen minutes, after pushing hard, knowing that I was behind. I started to get it: the Cactus Rose isn’t all roses.

[EB - What was your nutritional approach at Cactus Rose? How were your energy levels throughout the 100 miles?]

I ate Hammer gels, two bananas, a turkey sandwich, potato chips, Endurolyte capsules, and Succeed.

I got in a groove during the second and third laps. During the second lap, Anabel Pearson, who won the women’s 50-mile race, kept me company and shared her positive energy.

I have to confess it takes courage to turn around and head back out when other people are finishing.

The third lap came in the late afternoon when I usually perk up. A warm-hearted man from Waco, Pompillo Romero, ran with me for about ten miles. It was his first 100 and a spiritual journey. He prayed, and even prayed for me.

The sky turned an amazing blood orange, as it does in Texas. I tried to cover as many miles as I could before it got dark. All the way to mile 92, I felt good.

Rhonda (right) leaving Twin Lakes with pacer and crew at Leadville 100.

[EB - You were the lead female within the early miles and had created a sizeable gap by mile 50. How did you keep yourself motivated and pushin' throughout the final 50 miles?]

I learned the hard way in Spain not to pay much attention to where other women are or what place I am in. I have to find my own pace and hope it will turn out okay.

In Cactus Rose, there were people running the 50 and relayers running the 100, so it was hard to tell what was happening.

I was hoping to break the women’s record and that forced me out of my comfort zone. I also felt obligated not to keep my friend Matt up all night.

The other runners were very motivating. Since we kept passing each other, we could banter a bit. Steven Moore, who won and broke his own record, joked, around mile 77, “I hope you cleared all of the rocks out of the way.”

[EB - What were some of your strongest memories across the 21+ hour scamper? What were some of your biggest challenges you had to overcome?]

Because it occurs around Halloween, the Cactus Rose is also a costume contest. The coolest costumes were the human-sized prickly pears. The scariest was the guy with two holes in his forehead and real blood running down his face. (I heard he was okay but had to drop.)

To be honest, my run didn’t end with much style. Around mile 92, my stomach soured. The Cactus Rose is sort of self-support: aid stations guarantee only water and ice. I missed Matt at the last aid station and discovered just a mini Snicker’s bar in my pocket, which I didn’t feel like eating. I had less than 50 minutes to run the last five miles if I was going to break the women’s record, and I realized that that was unlikely given the terrain and how I was feeling.

Alone in the woods around 1 a.m., I heard five or six coyotes barking excitedly right behind me. I picked up a stick, succumbing to the paranoid thought that if some coyotes were going to take down a human, now would be a good time. Something ran across the trail in front and caught my headlamp: an armadillo or a wild pig. I stumbled along. When I broke out of the trees, I threw away the stick and ran to the finish.

The race director, Joe Prusaitis, and the winner, Steven Moore, were very gracious in congratulating me personally when I came in. Steven offered me a beer; Joe gave me my prize (a tall sharp metal rose that would have ripped a hole in my luggage if I had tried to transport it back) and suggested I sit in a warm tent. Meanwhile, the blood drained out of my face. I maintained composure until we drove away and then I asked Matt to stop the car.

After the finish I told Joe that the experience was “kind of sadistic,” but already I remember it more rosily: the thin crescent moon, Pompillo’s son running alongside us wild with pride, possums staring back from tree limbs, the pretty groves of yucca. It’s funny how that happens.

Looking Ahead

[EB - Do you have any running events planned for the rest of the year or early next? Any other trail adventures on your radar you would like to experience but haven't yet?]

I think I’m going to run a marathon in the Bahamas in January.

My award for finishing first female in the Slickrock 100 was free entry to the Mohican 100, so I will probably do that next summer. I’d like to try the Hardrock again sometime.

We’ll see.

Rhonda also receives support from Jagged Edge in Telluride and Hammer Nutrition.

Can’t say it enough…lots of great people in this sport!

Be active – Feel the buzz!

David – EnduranceBuzz.com

Related Articles:

• 14 Earn the Tejas 300 Award after Rocky Raccoon Weekend
• Steven Moore Maintains Life Balance and Sets Course Record at Cactus Rose 100…Again – Interview
• EB Live! – Cactus Rose 100 Live Coverage…I hope
• Cactus Rose 100 Trail Run 2010 Course Flyover
• Cactus Rose 100 Mile Trail Run – 2010 Results

Texan Ryan Loehding, always brings a consistent effort whenever he races. Three weeks after co-winning the 8 Hour Run from the Ducks event, Ryan went on to win the inaugural Pumpkin Holler 100 (results summary) in 19:20:52. This was not without a bit of excitement five miles from the finish.

Ryan finds that chair next to the fire after winning the Pumpkin Holler 100!

I hope you enjoy this interview with Mr. Diesel as he shares his training approach, the scare at Pumpkin Holler, and his next running adventures.

Enjoy!

Running Background / Training

[EB - What is your running background? When did you start ultra running and what led you to explore the sport?]

I started running just to keep my fitness in line back in 1997. I was a young new dad at the time. I saw other dads and thought I would look just like them if I did not do something. I did not want the negative connotation of being a runner. I instead called myself a “fitness enthusiast”.

I was a runner in denial until 1999. Then, I ran the Houston Marathon. Once you run a marathon, you are a runner. I ran a few more marathons and got into trails and ultrarunning in 2000 at the Hog’s Hunt. At that time, it was 28.7 miles. I had a lot of fun and met some great people.

From there, I did the natural progression to my first 100 in 2003.

[EB - Do you have any specific running mentors that have influenced you along your ultra journey so far?]

Andy Stewart taught me a lot about speed work when I lived in Sugarland. I would meet Andy and a few guys who could push me on the track every Tuesday night.

Over the years, I have gotten great pieces of advice from Texas runners like Tim Necker, Joe Prusaitis, Scott Eppleman, Mark Henderson, and Amanda McIntosh. There are so many others who have influenced my running.

Food and fluids. Getting ready to head out for loop two of PH100.

[EB - Sub 19 5ker. 2:50 marathoner. One fast 100 miler. What does a typical training week look like for you? How much training do you do on the trails? How has your training approach changed over the last 10 years? Do you do any type of cross training?]

I have a commute that is nine miles each way. I will typically run it on Tuesday and bike it Thursday and Friday. I add a few more running miles each day to get to about 50-70 miles/week depending on where I am in my training schedule.

I run 5 and 10k club runs with Plano Pacers and Dallas Running Club to stay sharp as often as I can – which is not very often.

Years ago, I had much more structured training, and my kids were not nearly as busy as they are today. I would follow a marathon training schedule and do exactly what it would say to do. Now, I just sort of run hard when I feel like running hard and easy when I don’t. If I have more time, I run farther.

I also do a lot of training now with my dog. He runs very well when it the weather is cool, but he is slow when it is hot outside.

8 Hour Ducky Run

[EB - Three weeks out from Pumpkin Holler, you ran 52.92 miles at the local 8 Hour Run from the Ducks Ultramarathon and co-won the race. How did the eight hour day progress for you? You mentioned this event was a fitness test for Pumpkin Holler, what did your effort tell you about your fitness heading into the 100 miler?]

I was actually a little concerned because I faded so much in the last hour of that race. Of course, that day was really hot so I just blamed it on the heat and hoped for the best at the Pumpkin Holler. If I was not ready at that point, it would have been too late to make any real changes anyway.

Pumpkin Holler 100

[EB - Coming off of a big 52.92 mile run so close to Pumpkin Holler, it seems like it could be a challenge to recover and feel fresh coming into the 100 mile adventure. What did your recover and taper in the final three weeks before Pumpkin Holler look like? How was the body and mind feeling race morning?]

Another week would have been nice, but my legs came back very well after that. The 100 mile race requires a different mindset than an eight hour timed race. So, I was able to get my head wrapped around the Pumpkin Holler Hunnerd.

[EB - You ran the first short out-and-back segment (totaling 7 miles) and one full 50 km loop at ~9 min/mile pace. Now that you had ran the entire course, did you get a chance to look around? What did you think of the course?]

I liked the course. It had a few more hills than I expected, but that is not a bad thing. I noticed the gravel road was very well maintained. The road appeared to have been recently graded making most of the gravel loose.

There are some really nice parts of Oklahoma. This is one of the best I have seen.

[ EB - From the cool morning temps that transitioned to a toasty afternoon followed by cool evening and nighttime hours. Did your nutritional/hydration approach change with the temperature and/or time of day?]

I did get dehydrated in the afternoon heat. I guess I just did not take enough fluids. I did not get my hydration back to normal until it cooled at night. So, I just kept drinking water and gatorade which made me feel bloated. When the sun began to set, I felt tired but no longer dehydrated. After that, I just kept sipping my water bottle.

[EB - With one 50km lap to go, you left the aid station with a 51+ minute lead from the next chasers (Danny Ponder and Claude Hicks Jr.). Running without a pacer, did you have any specific strategy the last 50km?]

I figured I would just go easy through the last 50 km and go home. I really did not know how far back anybody was, but I did not think anybody was close.

Lookin' for a pair of new legs with one loop to go! They got to be in here.

[EB - Then with ~5 miles to the finish something happened. You heard footsteps, either real or imagined. Could you tell us about it?]

Claude Hicks caught me. A lot went through my mind at that point. Normally, if somebody catches you that late in a race, they just blow by you, and you never see them again. I almost conceded, but I decided make him earn it.

Claude had been running hard to catch me. I was just poking along. I had been taking good care of myself, eating well at the aid stations, and moving slowly and steadily along. I guess I had another kick left in me.

I ran the rest of the race thinking he was right behind me. It was dark, and we were both running without lights so I just assumed he was just a few short steps behind me.

Between seeing Claude and smelling the barn, I found the spark to run the last four miles at about a 10 min/mile clip. I actually thought I could get through the last four miles in 30 minutes. My math, logic, and estimation of speed were all a bit off, but I really thought I could at the time. I kept checking my watch to see if I was near the finish.

When I finally reached the finish, I turned around expecting to see Claude. He came along a few minutes later.

[EB - Now that you have ran the Pumpkin Holler Hunnerd, were there any specific lessons learned from this 100 mile adventure that you would bring with you next time or recommend to others for this course?]

I learned that I need to train harder if I am going to keep running these. There is really no substitute for hard work and preparation, but a stubborn streak can get you to the finish.

Looking Ahead

[EB - Do you have any running events planned for the rest of the year or early 2012? Any other adventures on your radar you would like to experience but haven't yet?]

I am running the Dallas Whiterock marathon again in December. I will probably run the Rocky Raccoon 100 again in February. Beyond that, I have nothing planned.

A huge thanks to Ryan for sharing with the Endurance Buzz community!

Be active – Feel the buzz!

David – EnduranceBuzz.com

Related Articles:

• Pumpkin Holler 100 – 2011 Results
• Maggie Nelsen Runs HER Race and Wins Pumpkin Holler 50 km Overall – Interview
• Lori Enlow Challenges the Impossible and Wins 2011 Pumpkin Holler Hunnerd – Interview
• Pumpkin Holler Hunnerd Trail Run Course Flyover
• Pumpkin Holler 100 – Live Beta Coverage

Steven Moore returned to Bandera, Texas to defend his 2010 win on the ruggedly challenging Cactus Rose 100 course (results summary). With a handful of tread looking to chase down this Texas ultra athlete, Steven was inspired by the challenge and crisp morning air that saw him showcase a spicy pace at the word “Go!” and never look back.

Steven won the 2011 Cactus Rose 100 in 19:28:32, breaking the course record that he set in 2010 (19:35:47).

After his Monday hot tub session, Steven was super kind in answering a few questions for the Endurance Buzz community.

Learn why Steven is unable to make the ultra popular toenail necklace.

Check out his low mileage, quality based training approach that has helped him create a life balance and knock out some spicy times.

What groovin’ tunes supported him through the middle miles of Cactus Rose?

All of this and much more!

Enjoy!

Background  / Training

[EB - What is your running background? When did you start ultra running and what led you to explore the sport?]

I’ve been running since I was a kid. My dad’s contribution to soccer coaching was to make sure we were in shape for late in the game! I ran some in college (UT) while I played lacrosse and then hashed (Hash House Harriers) for 10 years with the Austin group.

My parents retired to Telluride, Colorado and I learned about the Hardrock 100 on a visit up there. I was hooked on the idea immediately. I didn’t immediately pursue it however.

My dad and I ran the Imogene Pass Run in 2001 and I returned again in 2007. I found some local 30k trail runs in Austin and signed up for my first ultra, a 60k, in 2008. I jumped in with both feet after that.

Imogene Pass Run - 2007

[EB - Besides the black toenails and post-race beer, what about 100 mile races do you enjoy and what attracts you to the distance?]

(TMI warning) Funny you mention the toenails! Oddly enough I had both my big toe nails permanently removed in the early 90’s after my lacrosse years. It was a great move then but now that I’m into ultrarunning it’s turned out to be very beneficial!

And who said anything about waiting till the end to drink beer?

The 100 mile mark just seems like the gold standard to me. The 100k is an awesome distance but after running my first one I felt the pull of the 100 mile mystery even more. After 60 or 70 miles I’m usually down to my core self. The wandering thoughts are gone and the Zen of moving thru the air in front of me is what I wait for.

[EB - What does a typical training week look like for you? How much training do you do on the trails? Do you do any type of cross training?]

My MO involves a lot less training than most. I’m sure I could be better (or at least hurt less afterward) with more long runs but…I have a family and a job and I’m not ready to spend more time running than I already do.

A typical training week: Monday is hot tub day. Tuesday is ¼ mile hill repeats. Wednesday is a fast 10 mile easy trail run. Thursday is eight miles at lunch (usually hot). Friday is 30 minutes on the stair-stepper (at gym) and stretching, then sand volleyball after work. Sat is my long run, usually 18-24 miles on trail. Sunday I try to sneak in a fast 10 miles on the road (with hills) from the house or get back out on a trail for back-to-back 20’s if I’m ramping up.

I’m lucky enough to ride my bike to work so I get in ~11 round trip miles almost every weekday.

Helping out at Hardrock!

Eating more Jalapeno

[EB - 2011 has seen your times continue to drop from previous years with top placings in all your trail adventures. I especially enjoy looking at your Bandera 100 km progression from the last three years ('09 - 10:34, '10 - 9:58, '11 - 9:32). What do you feel are the top reasons for your continued improvement?]

What’s up with that!? Shave 30 minutes off each year and drop three places?! Credit to all the fast runners ahead of me out there! [Dave] Mackey and DJ’s [Dave James] times out there this year were just sick.

I don’t believe in the Long Slow Distance method and since I don’t train as much, I have to make sure my training is intense. I have a pretty good base fitness level and I feel like if I can show my body what it’s going to be like on race day a few times it will do what it needs to do to be ready.

Mostly I think I’ve gotten smarter/wiser about the whole race day process too. The more times I race the better I get at detecting problems early or preventing them from getting started. It’s a fun puzzle to try to crack; lots of variables and a dynamic equation.

Cactus Rose 100

[EB - Coming into Cactus Rose, how was your preparation in the lead up? How was the body and mind feeling race morning? Did you feel any pressure or excitement as the defending champ with a number of feet setting their inspiration target on you?]

I ran all 3 x 60km Capt’n Karls races this summer in the searing heat and a ~60 mile road run for the 9-11 memorial in New York. Nothing too extreme but I felt pretty tuned up and ready.

I hate tapering but managed to get a week’s rest and a good night’s sleep Friday night. I’m a pretty laid back guy so nerves aren’t really an issue. I know I’m going to give it my best effort and if someone else beats me, I know they’ve done a heck of a job too so, I’m cool with that. I’ll never lie down and let someone take it however.

It’s fun to let it play out and see what happens. I knew Brian Hopton-Jones was ready and I caught wind of Lorenzo [Sanchez] and Rhonda [Claridge] the night before. Last year I had a chip on my shoulder from my 2009 result. This year I was comfortable returning to defend.

[EB - You took the lead early on and seemingly flew through the first 25 miles in an ultra fast 4:01:44, creating a 15 minute gap from youthful speedster Brian Hopton-Jones and the chase pack. Was this pace part of a specific strategy? How did you determine your run effort throughout the day (feel, HR, time, position of the moon, etc)?]

In retrospect that was a little fast for lap one although that is kind of my style; fly and die. I felt great early and decided to just let it flow. My buddy Chris M was in the relay and we just laid it down. Felt great on lap two as well. Actually, I felt pretty darn good the whole race but obviously I slowed considerably.

I run mostly on feel and I was feeling good. Maybe I should have held back but I’m willing to take some chances and see what happens. I love the thought of having to dig deep to hold off a late challenge. You get into some serious mind games at that point.

[EB - You were the "hunted" for the entire race, leading at the front. Is that something you put much attention on or do you stay more internally focused?]

I like being at least near the front. I like to know where I stand and it’s easier to know that if I’m up front. I just try to run relaxed and let the race evolve.

At Leadville 2010 there were about 15 guys doing sub 7’s in the first three miles; I hope I’m not going to fall for that anytime soon.

I do like to bank some time for a hundred. Even if I fade some, everyone else is usually hurting to some degree as well. I was definitely gambling a little at this race. It didn’t pay off the way I wanted but it was good enough. I’m more proud of last year’s splits than this year.

Most common visual of Steven throughout the Cactus Rose adventure.

[EB - What was your nutritional approach for Cactus Rose? How were you energy levels throughout the 100 miles?]

The race went almost perfect in the nutritional respect. I consumed more calories than ever before. I stayed on top of my hydration, calories and electrolytes pretty well. My wife Sandi was my crew and she got me in and out of the aid stations quickly.

I’m a Hammer guy (hint hint Hammer!) and rolled thru three bottles of Perpetuem before switching to some plain water and then HEED.

I tried some solid food this race in the form of whole wheat bread with blackstrap molasses and it worked well. I think the grain adds some longer lasting carbs to even things out some. I use Hammer gel and eat S-Caps and Endurolytes too.

I pounded half a Lone Star beer after laps two and three as well; gotta stay hydrated!

[EB - I noticed you jammin' to some tunes during sections of the run. Who were you air-guitar'n to?]

This was the first time I’ve used the Shuffle for racing in years. I figured it would be a good distraction for the middle 50.

For training and biking it’s all live Grateful Dead but for CR100 I had some Black Joe Lewis, Karl Denson, Global Funk Council, Raconteurs, White Stripes and a few other random tunes. It worked out pretty well but I tore it off at mile 70 to enjoy the sunset and pain from the rocks on Boyles and Cairns.

[EB - What were some of your strongest memories across the 19+ hour scamper? What were some of your biggest challenges you had to overcome?]

I won’t forget the first 50 for a while. I had a few minor issues (lingering PF) but to have a cool morning on trails with friends and running free like that is where it’s at!

I got pretty hot during lap three so I was really looking forward to the sun going down and cooling off. Also, I knew Sandi was going to pace from 75-80 and help me get lap four started.

Our friend Megan escorted me for the next 15 (just like last year!) and then Sandi again for the last five. Pretty cool.

I was expecting the fatigue and I think everyone is cursing the damn rocks by then but I never got down this race.

[EB - What were the first thoughts in your mind after crossing the finish line, defending last year's win, and toppling your own course record by over seven minutes?]

The first thought is pure pleasure, defined. It’s over. I had already processed the slight disappointment that I didn’t hold on better and go sub-19 so by the time I finished I was just glad Lorenzo [Sanchez], Rhonda [Claridge] or Brian [Hopton-Jones] hadn’t caught me from behind!

Oh yea, did someone say there was beer near….and a chair?

Looking Ahead

[EB - Do you have any running events planned for the rest of the year? Any other epic ultra adventures on your radar you would like to experience but haven't yet?]

I’ve matched my ~400miles of racing from 2010 now and I’m not signed up for anything else….yet. I might squeeze in another 50 miler this calendar year. Hate to think about Bandera 100k just yet but to go back and get beat by the best is pretty fun.

I’m in the Hardrock 100 lottery again and I plan on trying for Western States 100 again too. I’m trying to do at least one out of state ultra each year. If I don’t get in Hardrock I’ll need to run another qualifier for it next year.

So many trail ultras….so little time.

And if the beautiful natural surroundings of this sport aren’t enough, the amazing group of fellow dirt-lovin’ runners will often seal the deal!

As someone with a family and a full life, I can’t help but be inspired by Steven’s ability to enjoy and excel at this sport with a relatively low mileage approach. I can dig it!

Btw, Steven had a secret wish to be on the cover of Rolling Stone magazine. We at Endurance Buzz did our best to make it happen. Check out the Endurance Buzz Facebook page as we made his dream a reality.

Do you have any questions for Steven?

Be active – Feel the buzz!

David – EnduranceBuzz.com

Related Articles:

• 14 Earn the Tejas 300 Award after Rocky Raccoon Weekend
• Rhonda Claridge Comes Down from the Mountains to Win Cactus Rose 100 – Interview
• EB Live! – Cactus Rose 100 Live Coverage…I hope
• Cactus Rose 100 Trail Run 2010 Course Flyover
• Cactus Rose 100 Mile Trail Run – 2010 Results

Tulsa athlete, Maggie Nelsen passed all the girls…and boys and won the overall at the inaugural Pumpkin Holler 50 km in Tahlequah, Oklahoma. Maggie crossed the finish line in 3:57:18 with the only sub-4 effort for the day. (Results Summary)

Pumpkin Holler 50km finish! (Photo: Courtesy Maggie Nelsen)

Maggie was gracious in sharing with us a bit about her running background and ultra experience, the Pumpkin Holler 50km, and what’s next.

Enjoy!

Background / Training

[EB - What is your running background?]

I started running in high school and pretty much have been running since. I played a number of sports growing up, but always loved swimming and running the most.

[EB - What does a typical training week look like for you? Do you do any type of cross-training?]

There’s really no structure to my training. There are a handful of loops that I run during the week that range from six to 10 miles. I run long on Saturdays (anywhere from 18 to 30+) and then sometimes I’ll add another long run on Sunday or take the day off.I also just started running with the Tuesday night track group just to mix it up a bit – and it’s been a lot of fun.

I usually don’t wear a watch (except on the track and in races), so the distance/pace of every run is based on how my body feels and how much time I have. I would guess that I average anywhere from 65 to 90 miles a week.

Cross-training – I love to swim, and I really should make an effort to get in the water more. I’ve been a swimmer my entire life and I swam quite a bit when I was living in San Diego (open water and pool). I went through a period where I had one running related injury after another, so I completely stopped running for a year or so and just swam. I went to my first few master’s workouts here in a Tulsa this past month so now I just need to keep it up…  otherwise I don’t do much else.

My boyfriend and I take the dogs and longboard along riverside, but I’m not sure that really counts as cross training.

[EB - From the results I had been able to find, you appear to be someone that mainly runs on the road. This year included the 90th fastest USATF recorded female 5km in 17:54 (Full Mooon 5km) and an a 3:10 at the Orange County Marathon. What led you to dabble in the trail and ultra scene? Do you have any specific running mentors that have helped you in your trail/ultra journey?]

I actually did a fair amount of trail/ultra running out in San Diego starting in 2009/2010. I ran 3 Peaks 50k, Noble Canyon 50k, and few other trail runs last summer and had such a great time.

I enjoy the relaxed environment of the ultra scene, and the genuine respect that ultra runners have for each other, the sport, and mother nature. I credit my ultra/trail running to a couple guys out in San Diego – they’re both accomplished ultra runners/marathoners, and have helped me considerably along the way.

Maggie at Noble Canyon 50km. (Photo: Courtesy Maggie Nelsen)

Pumpkin Holler 50 km

[EB - How was your body and mind feeling coming into the PH 50km? Did you have any specific strategy or goals for the 31 mile adventure?]

Coming into the race, I didn’t really have a strategy. I didn’t know what the course was like, but thought that if I ran comfortably, especially over the first half, I would have a chance to break four hours.

[EB - What was your nutrition/calorie plan across the 31 miles?]

During the race I carried water (refilled at the 13 and 26 mile aid stations) and ate 2 cliff blocks every 45 to 60 minutes.

[EB - Averaging a spicy 7:38 pace, did you get a chance to look around? What did you think of the course?]

Definitely… the scenery is one of the reasons I enjoy trail running!

As I was running out along the out-and-back section, there were tons of cows in a field to my right. As I approached the property, they all started moving (running) towards the road and then they all turned and were running parallel to me. As soon as I got to the end of the property, they just ran off back to the middle of the field. It was pretty crazy.

[EB - How did the 31 mile adventure play out for you? When did you move into the overall lead? What were some of your strongest memories across the nearly four hour scamper? What were some of your biggest challenges you had to overcome?]

I felt like I ran a very even, controlled race. The course was hilly and a bit rockier than I had anticipated, but it was a great course and I wouldn’t expect anything less in an ultra/trail run. I don’t have a GPS watch so I could only tell my approximate pace.  I think I was around 1:40 when I came into the 13.3 aid station and then about 3:20 at the 26.6 mile aid station.

I didn’t have any real problems on the run… When I hit the short paved section my left IT Band got really tight, but it loosened up once I hit the trails again.

Just as I came off the paved road, over the rocks/water, and started to head up the hill I saw the guy in lead – around 24/25 miles. I never struggled mentally during the race, but it was a good feeling knowing that there was a possibility that I could catch him before the end.  I ended up passing him on the hill right before the 26.6 mile aid station.

Leaving that aid station, I only had five or so miles to go, and it went pretty quickly. I remember looking at my watch at 3:48 and thinking that that I should hit the bridge soon, especially if I wanted to break four hours. My quads started to feel the effects of the loose rocks over the last 20 minutes.

It was a great feeling when the bridge came into view.  I tried to finish as strong as I could – my quads were definitely ready to be done.

[EB - How did it feel being the first to cross the finish line and knock out a sub-4 hour time?]

It was great – I really had no clue what to expect coming into the run and I couldn’t have been happier with the outcome.

[EB - Now that you have ran the Pumpkin Holler 50km, were there any specific lessons learned from this adventure that you would bring with you next time or recommend to others for this course?]

Recommendations to other… stay relaxed, enjoy the run itself (not just getting to the finish line), and have fun!

Looking Ahead

[EB - Do you have any running events planned for the rest of the year? Any other running adventures on your radar you would like to experience but haven't yet?]

As far as upcoming events, I’m thinking about running Jenks Half Marathon and the Route 66 Marathon – beyond that I’m not sure.

A huge thanks to Maggie for sharing with the Endurance Buzz community.

Be active – Feel the buzz!

David – EnduranceBuzz.com

Related Articles:

• TRC Post Oak Lodge Trail Run – 2012 Results
• Ryan Loehding Surprised at Mile 95 – Interview with 2011 Pumpkin Holler 100 Winner
• Lori Enlow Challenges the Impossible and Wins 2011 Pumpkin Holler Hunnerd – Interview
• Pumpkin Holler Hunnerd Trail Run Course Flyover
• Pumpkin Holler 100 – 2011 Results

Tahlequah local, Lori Enlow, won the female race in 22:52:37 and finished sixth overall at the inaugural Pumpkin Holler Hunnerd (results). This course guides runners along the scenic rolling dirt roads of the J.T. Nickel Preserve just outside of Tahlequah, Oklahoma.

As an ultra athlete attempting her first 100 with less than six months of ultra running experience, you can’t help but be inspired by her simple willingness to prepare the best she could, execute her race the best she could, and see what happens. And then you create the opportunity for the seemingly impossible to become possible.

Lori was extremely kind in sharing with us her recent lifestyle transformation, training, the Pumpkin Holler experience, and her request to you for what to race next. Help a girl out!

Enjoy!

Background / Training

[EB - What is your running background? Based on the few results I could find, you appear to be fairly new to the trail/ultra racing scene. When did you start trail and ultra running and what led you to explore the sport?]

I was diagnosed with diabetes about 2 ½ years ago. I had always been a casual runner, but began to take diet and exercise more seriously then.  I ran around 5miles/day 3-4 days per week and did a few 5Ks.

About six months ago a friend of mine encouraged me to train with her for a 50 mile ultra run-Midnight Madness in Tulsa with the intention of doing a 100 mile race before the end of the year.  The training was fun and the idea of doing something a little “extreme” was enticing.  While training, I fell in love with the long runs, with pushing myself to see what my body could actually do.

[EB - Do you have any specific running mentors that have influenced you along your journey so far?]

I didn’t even know ultras existed six months ago.  When my friend asked me to start training with her I started doing some reading. At the urging of a friend, I read the book, Born to Run.  Sounds silly, but this book really motivated me further.

My motivation is my kids and husband. I work in the medical field and see day in and out the effects of diabetes. I want to be there for my kids and grandkids. I don’t want anyone to have to take care of me because I didn’t take care of myself.

All those ultra runners I encounter who have done this for a long time are my mentors.  I couldn’t do this without their encouragement and expertise.

Pre-race PH100 pic with friends. (Lisa Pivec, Lori Enlow, and Sherry Coldwell)

[EB - What does a typical training week look like for you? How much training do you do on the trails? Do you do any type of cross training?]

My training weeks escalate weekly with every 4^th week being “recovery week” with lighter runs. I have been using a trainer to get me to my first 100, since I had no freaking clue what I was doing!  Not to mention there are very few ultra distance runners in my small town community…three that I actually know of including me.

At the peak of my training, around the mid September my week was as follows…Monday-easy 30 min run, Tuesday 1hr 15 min run with 3 x 10 min at near max effort with 5 min rest intervals, Wednesday was 1hr 15 min with 30 min at a moderate pace, Thursday was 1hr 30min fluctuating effort between easy and moderate, Friday off completely, Saturday 4-6 hour run, Sunday off.  Every week is a little different with alternating easier and harder days and harder/more miles each week until the 4^thweek.

I wish I could do more trail running!  I live in a small community with rolling hills and dirt roads, no “real” trails.  I had no idea what “trail running” was until I blindly agreed to do a 50k at War Eagle in Arkansas.  Holy !@#$.  Straight up and down tiny little mountain bike  trails.  I cursed every rock and root and hill!  Fell and flung my handheld many times. I ended up loving it though and look forward to doing more! Learned a lot about hydration and nutrition the hard way that day too!  High was around 98 degrees.

Cruising along. Nice form.

Pumpkin Holler Hunnerd

[EB - Was this your first 100 mile race? How was the body and mind feeling coming into this ultra adventure?]

Yes, first 100.  I followed my training schedule to the T so that on race day I could believe that my body was capable and I could really focus on nutrition/hydration and the mental part of it. I believed I could do it, I just didn’t know how it would play out.

[EB - Being your first 100, pacing and nutrition can often be a tricky area for people. What was your effort and nutrition strategy?]

I had established a pretty good nutrition strategy during long training runs and stuck with what worked for me.   I used a product called CR333-a simple carb/long chain amino acid sport mix and drank that with 21 ounces of water without fail every hour. That equated to about 300 cal/hour.

During the day I added 10-16 ounces of water depending on my thirst.  I tried to eat a little banana or pb&j at the first few aid stations but suffered with nausea each time for the next 2-3 miles.  After the first 20 miles I never ate again and felt well fueled the rest of the race.

About every 5-8 hours I would start to feel a little crampy or foggy and took in a salt cap and would clear up quickly.  I tend to over-hydrate and get a little hyponatraemic.

[EB - Arkansas athlete, Karen Martin and yourself stayed within 15 minutes of each other for much of the race with Karen leading the way through mile 69. At mile 69 you closed the gap and was only three seconds behind Karen with one 50 km loop to go. Did you and Karen talk at all? What was going through your mind with one loop to go? Did you have any particular strategy?]

My only goal for this 100 was to numero uno-finish, and two finish knowing I did the very best I could. I knew that I was in about 4^th place the first loop and then lost count into the second loop.

The second loop was hard, I broke down a few times and got a little discouraged about halfway through.

My strategy was to take advantage of the flats and downhills and walk all of the hard ups. As night started to fall it gave me a little boost-a change of scenery.

As I came to the start/finish aid station I realized I was really close to the lead female…I didn’t know her name. It never crossed my mind that I might actually have a shot at placing.  Seeing her supercharged me.  I remembered the last words of my trainer, “demand the impossible”.  I thought, “Is this what he meant, could I actually win?”. This became my mantra.

Mile 69 with one 50km loop to go. Time to dig deep! 100 miles isn't easy for anyone.

I grabbed my pacer and we were off.  I can’t say enough about what it meant to have a pacer.  I thought it would be distracting…kinda like in labor, you hurt and your tired and you don’t want anyone talking to you and everyone annoys you!  It was wonderful. My pacer’s energy and lightheartedness was contagious.  He stayed with me for 10 miles then I picked up my next pacer.

She was just what I needed at that point. It was a flatter section of course and she moved fast. She stayed just in front of me, daring me to move faster.  I started feeling a little pain in my left knee and the tendons in my feet just before the last 10 mile stretch.  That is where I picked up my last pacer.

The next five miles were hilly and tough. By the time we reached the last aid station my knee was killing me. I could no longer run.  I limped the last five miles in.

If it weren’t for my pacer I would have quit.  I didn’t layer up at the last aid station since I had been moving at a good pace and wasn’t cold. BIG mistake.  Since my pace became that of an inchworm I got somewhat hypothermic.  I must say thank you to Mc Jagger and The Rolling Stones for the song, “She’s So Cold” as it played over and over again those last fourmiles!

If I asked my pacer once, I asked her a million times, “are we under a mile yet to go”.  I’m pretty sure she finally resorted to lying. Every tiny step was agonizing.  I kept waiting for the lead girls to pass me, but they never did.  I was shocked that I came in first.

[EB - What were the first thoughts in your mind after crossing the finish line and winning your first 100 mile race?]

My first thoughts were “Thank God I am done!”  and then the pain and cold became immense.

[EB - Where there any lessons you learned about yourself and 100 mile adventures? For someone looking to run the Pumpkin Holler 100 next year, what insider tips would you share to help them get to the finish line?]

You can do far more than you think you can.

Practice running downhill and practice power hiking/walking.  I didn’t do much of that. Figure out your nutrition strategy-what works for you and stick with it.

Looking Ahead

[EB - Do you have any running events planned for the rest of the year? Any other trail adventures on your radar you would like to experience but haven't yet?]

I can’t wait to figure out what is next!  Not sure yet, but would love some suggestions! [EB - Any suggestions for Lori?]

Do you have any questions for Lori?

What keeps sticking in my head is the idea of making the seemingly impossible – possible. This little process is available to all of us. In all areas of life.

Prepare. Execute. Observe/Assess. {repeat}

How many areas of our life could we transform the seemingly impossible to possible? Simply by starting. Simply by beginning the journey.

And then at the end of the day, whether every impossible becomes possible really doesn’t matter although I would bet you experienced more than you would have initially imagined.

It is the journey. It is the engagement in life. It is…your life.

Be active – Feel the buzz!

David – EnduranceBuzz.com

Related Articles:

• Pumpkin Holler 100 – 2011 Results
• Lake McMurtry 25 km Trail Run – 2012 Race Report
• TATUR Snake Run -2012 Results
• Ryan Loehding Surprised at Mile 95 – Interview with 2011 Pumpkin Holler 100 Winner
• Maggie Nelsen Runs HER Race and Wins Pumpkin Holler 50 km Overall – Interview

Jenny Brod won the 2011 Arkansas Traveller 100 (results summary) female race in a time of 21:46:31. This effort from the Arkansas local was also spicy enough for an 8th overall finish in her second attempt on this course!

Jenny Brod (white shirt) at AT100 awards ceremony with RDs Chrissy and Stan Ferguson (pink and black shirts), male winner PoDog Vogler (Hammer Nutrition shirt), and the colorful Paul Turner. (Photo: Courtesy Lisa Vorwerk, the Pink Panther!)

Jenny’s love of the dirt, love of the distance, and a year of consistent training was highlighted by her numerous top-5 female finishes throughout the 2011 year so far. While results will come and go, it is apparent Jenny loves to challenge herself and simply…loves to run.

I hope you enjoy this interview as Jenny shares her running background, general training, reflections on the AT100 win, and her experience packed Fall run schedule.

Enjoy!

Background / Training

[EB - What is your running background?  When did you start trail and ultra running and what led you to explore the sport?]

I started running in the fall of 2005 when I ran my first 5k.  I had never been a runner in school.  I was working out at the gym and my work was getting together a team for Race for the Cure.  I thought to myself: “surely I can get up to 3 miles.”  I wanted to run the whole thing and I did in a fairly decent time.  I was hooked at that point and decided that following Spring to go for a full marathon.  I hadn’t attempted a half marathon yet, I just wanted to go for the whole thing.   I have run numerous road marathons since then and still love them but trail running is so much more fun.

I ran my first trail 50k in February 2009 at the White Rock 50k and was hooked from that point.  I love the trails.  A good friend of mine who has been involved in the ultra running community for years talked me into doing my first 50k and later my first 100 miler.

I will also continue to do some road races now and then because I know it doesn’t hurt to get that speed work in but my heart is on the trails.  To me, the longer the distance the more fun the journey.  I love how people think I’m crazy for running 100 miles.  I love the questions people ask me and I thrive on that and it only makes me want to run more of them.  If I didn’t have a job and had a lot of money, I would definitely travel all over the world running 100 milers.

[EB - Do you have any specific running mentors that have influenced you along your journey so far?]

I have so many.  Harold Hays, Jack Evans and Paul Turner are a few that have made the most impact in my life.  I met them when I first started running in 2005.  Paul Turner was actually my pacer in my first marathon and I definitely credit him for making me stay tough throughout the whole race.

After hearing these guys talk about their many ultra adventures, I knew that I would have to try it someday.  They definitely got me through my first 100 miler.  Without them I know that I would not be where I am today in my running.  They have provided advice and support to me for  every race I have run.  I just didn’t know trail running would be this addictive.

There have been a number of people who have given me advice along the way but I would definitely say they are the ones that got me started.  I am truly thankful to have so many supportive people in my life that want to help me succeed.

[EB - What does a typical training week look like for you? How much training do you do on the trails? Do you do any type of cross training?]

I typically run 65-70 miles per week.  I just don’t feel like I have time to get in more.  I feel like Saturday and Sunday are the most important.  I try to get in at least 20 miles on Saturday and 10-12 miles on Sunday.

Several people have told me that I should be running more when training for a 100 but it seems to have worked well for me the past two years so I’m kind of afraid to change it.

I also do a lot of yoga and stretching.  I was doing weights for a long time but I recently stopped doing that and it seems like my race times have not suffered from it.  If anything, they have improved.  There is always that question of whether to do weights or not.  Who knows?

The only time each week I run on the trails is on my Saturday long run.  Me and a group also training for the race would go out to the actual race course and run 20-25 miles.  Consistently running on the race course helped tremendously during the race.  I have a typical 8-5 job and I don’t really have any trails close so it makes it tougher to get training on the trails during the week.

Arkansas Traveller 100

[EB - How was the body and mind feeling going into your second AT100 adventure?]

Great!  I was definitely mentally prepared because I knew exactly what to expect.  I wasn’t nervous at all.  I knew I could finish, the questions was just “how fast?”  The week of the race is always the worst because you are just ready to be at the start line.  You never know what can be thrown your way in 100 miles so you just have to be ready for anything.

[EB - What were some of your strongest memories across the 21+ hour scamper? What were some of your biggest challenges you had to overcome?]

My biggest challenge would have been my knee pain.  It didn’t start until about mile 52 but it came on really quickly and was hurting enough to where I had a very hard time running on it.  At that point I was extremely worried that I would not be able to finish.  I looked down and my knee was extremely swollen so I took a couple Advil and it made the pain go away.  A lot of people would argue that is a bad idea but I knew I was staying very well hydrated and eating plenty so I wasn’t worried about it.  I think it was the best decision I made throughout the race because I was able to pick up the pace at that point.

One of my strongest memories would be when I took the lead at mile 64.  My pacer told me that we had to keep running and not look back for as long as I could so that’s what we did.  I knew at this point that I could not waste any time and could not let up for a second.

My second strongest memory would of course be the finish.  My family and friends were there to cheer me in and it was an awesome feeling.  I was just surprised I didn’t cry.

[EB - What were the first thoughts in your mind after crossing the finish line and winning the Arkansas Traveller 100?]

My first thought was definitely joy.  I went into the race wanting to be the first female and run under 22 hours and I did both.  I couldn’t have been happier at that point.

After the joy, you always feel a little sadness because you train for so long and spend so much of your free time training and then you experience this awesome journey and it seems like it is over in an instant.  You immediately have to decide what is next so you can have that to look forward to and work towards.

I couldn’t imagine anyone crossing the finish line saying: “I’ll never do that again.”  Even if you finish in 30 hours, you still just ran 100 miles and not a lot of people in this world can say that.

[EB - You ran a 23:40:44 at the AT100 in 2010 and knocked off nearly two hours this year. Were there lessons you learned in 2010 that you incorporated this year? What do you feel led to this time drop?]

There isn’t really much I did differently in my training this year except run a few more races throughout the year.  In March of this year I ran the 3 days of Syllamo and I think that helped give me a mental boost and I also added in an extra 50 miler and some additional 50k’s.  Having more of the longer distance races helped me to be more confident.

Last year my #1 goal was to finish.  I wasn’t trying to win and I knew I needed to be conservative because the furthest I had ever run at that point was 50 miles.  I had no idea what would happen after that.

This year I knew I could finish so I was more focused on my time and running strong throughout the whole race.  There really isn’t anything in the race that I did differently.  I ate and drank the same things I did last year.  Why change something that seems to be working?

[EB - For someone looking to run the AT100 for the first time next year. What "insider tips" would you share to help them prepare for this specific 100 mile adventure?]

Train on the course as much as you can.  Get to know the good and bad sections.  Practice eating and drinking on your training runs to get your stomach use to it.  Most importantly, during the race, don’t go out too fast.  Your goal in your first 100 miler should only be to finish.  You can work on improving your time next year.  First you want to say you finished one.

Also, make sure you are eating and drinking plenty.  You are burning so many calories out there, your body needs food to keep going.

Lastly, never ever ever quit unless it’s too dangerous for you to continue.  Is it going to hurt?  Of course it is.  Your body wasn’t made to run 100 miles but you will get through it if you keep telling yourself that and the finish line will be worth all the pain.

Looking Ahead

[EB - Do you have any running events planned for the rest of the year? Any other trail adventures on your radar you would like to experience but haven't yet?]

The rest of my year is pretty packed with races.  So far I’ve got planned 2 road marathons, 1 trail marathon, 1 road 50k and a half marathon.  I think that will do me for the rest of the year.

My new BIG goal for 2012 is Leadville.  It sounds like a big challenge and I love a challenge.  My goal there will definitely be to just finish.  I actually have never even been to Colorado so I am looking forward to going.

Luckily, the mentors I mentioned above have either run the race or watched the race or paced someone in the race.  They know every step of the course and they have already said they would love to be a part of my crew next year.  So once I can get all these little aches and pains to go away, it will be time to start focusing on that for next year.

I am hoping I will be recovered enough after Leadville to run the Traveller again.  I’d love to see what I can do after running 100 miles at altitude.

A huge thanks to Jenny for taking the time and sharing with the entire Endurance Buzz community!

Special thanks to Lisa Vorwerk for turning into the official Endurance Buzz photographer for the AT100!

Do you have any questions for Jenny?

Be active – Feel the buzz!

David – EnduranceBuzz.com

Related Articles:

• Arkansas Traveller 100 – 2011 Results
• 2011 Arkansas Traveller 100 – Bonus Photos
• The Journey to Win Her First 100 – Melissa Linan at the 2010 Arkansas Traveller 100
• Arkansas Traveller 100 – 2010 Results
• Top 100 Mile Times in 2009: Chrissy Ferguson at Vermont 100

45 year old Arkansas ultra runner, PoDog Vogler, recently won the 2011 Arkansas Traveller 100 in a time of 17:24:30. This was PoDog’s second win in three years on this historic course. (2009 – 17:49:50) PoDog focuses his racing year around this early home-turf October ultra and over the past year built his fitness to new levels and set a 50 mile course record in early September. Confidence was high and PoDog showcased – You can get faster with age!

PoDog Vogler (left) and RD Stan Ferguson at the awards ceremony of the AT100.

PoDog was super kind in sharing with the Endurance Buzz community some insights into his running background and training, the Hardrock 100 adventure this past summer, his Arkansas Traveller win, and some possible epic adventures in the coming years.

Enjoy!

Background / Training

[EB - OK, gotta know...what is the story behind PoDog?]

PoDog is my name from a local running club called the Road Dog Running Club.  We are kind of like hashers with our own history and traditions that have developed over the roughly 25 years of the club.

To be a member you must do the “initiation run” which is from the training center to the nearest bar.  Since the club is centered in a dry county, the nearest bar is about 9.3 miles away across the Arkansas River.  Of course after completing the run, we sit around and eat and drink and you may even lobby for what name you might like, but there are no guarantees.

I joined with my wife, who is a pretty good ultra-runner herself (beating me to a first 100 finish).  My wife was named Flo Dog after Florence Griffith-Joyner, often considered “the fastest woman of all time”.  So they named me PoDog to go with that.  Basically, my name was an afterthought.  It’s nice to have friends.  We laugh about it often, but I still love my name.

[EB - What is your running background? When did you start ultra running and what led you to explore the sport?]

I spent my childhood playing soccer and played in High School and College.  So running was just a way to keep in shape.

I ran my first road race when I was 25 and my first marathon at 30.  I then ran marathons for a few years, but a friend of mine who ran some of the local trails wanted me run the Sylamore 50K with him.  We entered and I loved it.  I wasn’t fast, but I really loved the combination of running and being out in the woods.

The next year the president of the Arkansas Ultra Running Association invited me to run in the “trail series” that they have.  Two weeks later I was running a trail race in the series and I haven’t ever stopped.  I still didn’t even consider doing 100 mile races.  But after running with the trail running group, and everyone in the group has run 100s, it is just a natural progression. However, my wife beat me to the punch by running the Arkansas Traveller in 2006.  I paced her 40 miles of the race, and I was hooked.  I knew I had to do this race.

The next year I “trained scared”.  I was so intimidated by the distance that I trained really hard.  I ran the race without a watch, totally by feel and managed to finish second in 18:36.  After that I was definitely hooked on 100s.  It is the main distance that I train for now.  Everything I run now is with some future 100 in mind.

AT100: PoDog searching through his "drop bag" stash. (Photo: Courtesy the Pink Panther (Lisa Vorwerk) of the Arkansas Ultra Running Association (runarkansas.com)).

[EB - Do you have any specific running mentors that have influenced you along your journey so far?]

I am not shy about asking people questions about their running. I think everyone has experiences that are good to consider to help you figure out what works for you.

I think the guys that have helped me the most are Stan Ferguson, (the AURA president who invited me to run the trail series from years ago) and Paul Schoenlaub, an extremely experienced ultra-runner from St. Joe, Missouri.  Both these guys are very talented, very experienced runners who have given me more advice than I can remember.  They both generously share their experience but also understand that you have to find out what works for you.

[EB - What does a typical training week look like for you? How much training do you do on the trails? Do you do any type of cross training?]

I train differently than anyone I know.

First of all, I train almost 100% trails.  This is not because I think it is better, but I just really love the run trails and I am fortunate to have trails within running distance from my house.

My training year for the past 5 years has revolved around the Arkansas Traveller 100 in October.  Most typically I train hard for the Traveller, take a couple months off afterwards and then start gearing up for the spring season.  I usually run another 100 in the summer, either for fun or to tune up for Traveller, but my focus is always doing well at Traveller.

When I am not training for anything, I typically run about seven hours a week.  I rarely count miles just because it is so much easier to count hours.  I run several 15 mile to 31 mile races throughout the year.  I may train pretty hard for them, but typically I train hard for 100s and use them as part of my training.

My training plan for 100s is to push my everyday run to a two hour run.  To do a long run on the weekends of three to six hours and then add a long run.  Eventually I will do three long runs back to back to back of 25 to 31 miles.  I also typically do a very long run of 40 to 50 miles 3 weeks before a 100.

I love using races to train if I can because nothing motivates you to work hard like a race.

Hardrock 100

[EB - You finished in 39:41:00 and kissed the Hardrock this past July at the gnarliest 100 mile race in the United States, the Hardrock 100. Was this your first attempt on this course? What are some of your strongest memories from this adventure?]

I decided to run Hardrock after looking at the pictures of the race in a spring 2010 Ultra runner magazine piece.  It was amazing and I just said, “I’ve got to do that race”.  I later realized what a difficult race it was, but I already felt committed, and it was still awesome, so I signed up. Having only one ticket made getting in a long shot, but I made it on the wait list in good position, so I started training.

The run itself was great.  I had very few problems or issues.  I tried to take my time and enjoy the amazing place I was running.  I lucked into a friend of mine from Boulder to pace me through the night, and that was huge.  Anytime I started struggling, I would stop and look around and just realize how lucky I was to be in such a beautiful place.  I loved the run and would do it again without a second thought.

PoDog at 2008 Devil's Backbone 50 mile (Photo: Courtesy PoDog Vogler)

[EB - Did you learn anything new about yourself or have to access parts of yourself you haven't before in order to get to the Hardrock finish line?]

The only time I struggled was above about 12,500 ft. elevation.  But once I realized that it was just going to take me forever to make progress that high, I adjusted my expectation, and everything was fine.

So much of the time you get into trouble not because you are not doing well, but because you think you should be doing better. [EB - ultra wisdom nugget. Read that a few times.]

Arkansas Traveller 100

[EB - Coming into the AT100 how was the body and mind feeling?]

After Hardrock, I took about three weeks off and then started training for Traveller.  My training went great.  I had a nagging pain in my right forefoot left over from some Colorado rocks and I had a bout with some back pain, but I was able to train hard through both of those things, so I was getting in plenty of miles.

I really pushed my pace this year which I do not generally do.  Generally, I run how I feel.  When I feel good I hammer, but I do not worry too much if I do not. I hit five weeks over 100 miles with a top week of about 138 miles.  I topped out my training with a 7 hour 28 minute 50 mile race at Bartlett Park in Memphis.  A new course record. (the only course record I’ve ever set)

I had a lot of confidence going into Traveller.  By the time race day arrived, I was in the best shape of my life, rested, and I had recovered from any foot or back pain.

[EB - Based on some of the aid-station estimated splits, it looked like you led for most if not all of the race. Did you feel "hunted" throughout the 17+ hours or did you remain more internally focused? Also, what were some of your strongest memories across the 17+ hour scamper? What were some of your biggest challenges you had to overcome?]

I didn’t really think about the other runners too much until the turn around.  The first 50 miles are really just for positioning anyway, unless someone really gets out there.  It’s a long race, and anything can happen.  You need to worry about yourself for at least the first half.

After the turnaround, I looked at my watch to see how far back the next guy was.  You usually do not get much information about your lead after the turnaround.  When I saw my lead was only about 8 to 10 minutes, I decided I needed to make a plan.

I knew that the more the next runner gained on me, the more that would help him.   So I decided to move up my race plan of switching to caffeine to give me an extra boost to the next aid station.  I also started pushing more and I told my pacer to push me more.  My plan then was to push until I couldn’t push any more.  I always finish the last 25 to 30 miles strong.  I told myself that this year I would just have to finish the last 40 miles strong.  And I have to say that this race was the hardest thing I’ve ever done.

Usually during 100s, you can pick your times to push and then other times you recover a bit.  I did not allow myself to relax for the last 40 miles.

One of my strongest memories of the run was that at almost every aid station, and certainly every aid station after I was in the lead, people were cheering and yelling “PoDog”.  It was awesome to have such support out there.  Especially for the last 30 miles of the race when I was trying to push and was tired, it really helped me keep pushing and stay focused.  I knew I had to give everything I had after having all that support.

David Joseph (black shorts) following PoDog (red shorts) out of the aid station during the early miles. (Photo: Courtesy the Pink Panther (Lisa Vorwerk) of the Arkansas Ultra Running Association (runarkansas.com).

[EB - What were the first thoughts in your mind after crossing the finish line and winning your second Arkansas Traveller 100?]

My first thoughts were of just being happy to be done, because I was DONE.  I did not leave anything out on the course.  Within 10 minutes I had an IV bag hanging over my head. (a first for me)  I’m sure I was not all there, but you would have to interview someone else to find out how much.

Looking Ahead

[EB - Do you have any running events planned for the rest of the year? Any other epic ultra adventures on your radar you would like to experience but haven't yet?]

I have entered Western the past three years without any success.  If I get drawn for Western, my plan is to try the grand slam.  If not, possibly Hardrock again or maybe Bighorn.  I love the mountain runs.

A couple of my friends and I are talking about a point to point trail run on the Ozark Highlands Trail.  It’s 165 miles of pretty rough single track, but it is one of the most beautiful trails in the state and the first trail I ever backpacked on as a 16 year old explorer scout, so it has a lot of pull.  I was going to try it last spring, but a late injury stopped me.  We are talking about a try in February, but I haven’t committed to it yet.

A huge thanks to PoDog for sharing so much of himself with the Endurance Buzz community!

A special thanks to Lisa Vorwerk, the Pink Panther, for her great AT100 photos.

Be active – Feel the buzz!

David – EnduranceBuzz.com

Related Articles:

• Ouachita Trail 50 km – 2012 Race Report
• Arkansas Traveller 100 – 2011 Results

Neal Lucas - Gravity doesn't have a chance.

Neal Lucas has been burnin’ up the local Texas trail running scene since earlier this Spring and has been the first to enjoy a burger in every trail adventure he has entered; Prickly Pear 50 km (3:25), Hells Hills 50 mile (6:59), the Lake 60 km (5:44), and the Falls 60 km (5:12:05). And toss in a few course records along the way!

At 21 years of age, a 2:45 marathon PR (set at Austin marathon 2011), a great attitude, and a body and mind that is just beginning to develop some ultra trail running experience, Neal is going to be an inspiring force in the ultra scene.

I was able to get in contact with Neal one week out from the last race of the Capt’n Karl’s summer series (he won the first two) and he graciously answered a few questions about his running background, trail running, and his upcoming adventures.

Enjoy!

Background / Training

[EB - What is your running background? Did you run track or cross country in high school and/or college?]
Well my running began by running Cross Country and track in middle school in Palatine, Illinois – cool weather and amazing nature preserves gave me the best entrance into the sport. Of course, as a kid I took it all for granted and thought everyone had the resources I did, miles and miles of covered running trails. After moving to Indiana for two years of High School I soon realized I was very wrong… in Indiana we did cornfield loops.

My running was nothing to write home about through High School and middle school – very middle pack runner, but loving every moment. So come college I passed on joining Cross Country and track, instead joining the (at that time) small Texas State Triathlon club. Looking back, I don’t regret that decision one bit – I’ve met lifelong friends, continued training and loving the sport.

[EB - Do you have a coach or are you self-coached?]

I’ve found I do better without too much structure and coaching. I’m really able to listen to my body, going hard when I feel good and taking it easy when I’m lagging. I also truly enjoy running, so I have the self-motivation to get out for a run every day and stay focused on my goals.

[EB - Do you have any specific running mentors that have influenced you along your journey so far?]

I am SO blessed to be surrounded by positive influences and inspirations – most are friends on the TXS Triathlon Club, CORE Running Team, and Tejas Trails runners.

Neal looking relaxed at Prickly Pear

[EB - What does a typical training week look like for you? How much training do you do on the trails? Do you do any type of cross training?]

I wish I could describe a ‘typical’ week… but right now, it’s running everyday (70-110 miles a week) with maybe one or two bike rides a week, and an occasional swim or climb. Majority of my running is probably on roads during a typical week (70/30), except when I have a trail race coming up and I’ll switch to majority trails.

I should probably get more weight training in… you know what you need to work on when you finish an ultra, your legs are fine but you can barely lift your arms after carrying a five pound water bottle during the race.

[EB - What are your thoughts on nutrition? Do you follow any specific nutrition paradigms (ex: Paleo, Zone, etc), eat mostly unprocessed food, or whatever looks good? Favorite food?]

I’m on a strict calorie diet.

I only drink water and eat foods with calories.

But seriously, I’m your typical frugal college student.

In short, I eat to run – I’ll roughly try to match caloric output to input, eating whatever is the tastiest, most easily digested food for my next run. I eat a lot of pizza, chicken, veggies, rice, etc. and moderately indulge often. Running more = eating more, it’s that simple for me.

Trail Running / Capt’n Karl Series

[EB - As a predominate road runner, what led you to explore the local dirty trail running scene in 2011?]

It was either all the prize money, the news coverage, or the effortless trails Joe uses for his races.

But in reality, I love the low key aspect of the events – the guys out at the races simply train hard set personal goals. It’s like ultra marathons are a magnet for hardworking, caring, and dedicated people; nothing but the best out there.

[EB - What do you like about trail running that keeps you coming back?]

The pain and primitive aspect of the races is a strange addiction.

[EB - There are not a lot of 21 year old college students running ultras and performing at such a high level. What do your running and non-running friends think of your exploration into the ultra world?]

Haha- they see a chump like me doing well at races and they want in!

I love telling people I do these races. First they say I’m crazy, then they accept one’s ability to run the distances, then they’re lining up for their first trail (ultra) race! The popularity of distance running is really exploding!

[EB - You have won each trail race you entered this year so you obviously are doing many things right, but what have been your biggest challenges in transitioning from road to trail running?]

Well with a marathon, a couple Gu’s and I’m set for the race. With ultra trail races it’s so much more about nutrition and mentally preparing yourself for an adventure!

Nutrition is so key though, I was absolutely clueless in my first race and have enjoyed running the distances so much more as I learned on the subject.

[EB - You had a heck of an inspiring run at the front with Paul Terranova at the Hells Hills 50 mile trail run earlier this Spring. You ended up winning by 2+ minutes and broke the previous course record by over 29 minutes. Not bad for your first 50 miler!  What are some of your strongest memories from this adventure?]

Going into Hell’s Hills I was ignorant to the sport of trail ultras – Paul Terranova is one of the most talented athletes I have ever met. If the race had been Hells Hills 51 mile race, he would have had it.

But the best part was at 4am or whatever time we started the race, and I got to run and listen to the lead group talk about all the races they’ve done. I was amazed and inspired to push myself in a measly 50 miler after hearing the mountainous 100 milers these guys had completed.

Hells Hills - the aftermath

[EB - You have won both of the first two races of the Captn Karl 60 km summer trail series yet each race appeared to be polar opposite experiences for you. Race #1 (the Lake) included some significant stomach issues and race #2 (the Falls) had the run feeling "effortless". Were there any lessons you learned in race #1, that you felt positively impacted your race #2 experience?]

Well I posted it all on my blog, but in short it all came down to nutrition and pacing. I went out like a mad man and didn’t give the course the respect it deserved. I pushed through the worst pain of my life and learned so much from it, so hopefully it’ll never happen again.

[EB - You can check out Neal's summary for both races on his blog - the Lake, the Falls.]

[EB - How has the recovery been post the Falls and how is the body and mind feeling with one week until the final race of the Captn Karl series?]

The Falls was a wonderful story of proper recovery. I maintained caloric intake the whole race, so I didn’t experience a hard bonk and post-race was great. Later Sunday afternoon I was experiencing the usual post-race insomnia, and went on a steady 5k. I was back to training full swing the next day.

This trail series is great! It trains the body to recover quickly by overloading it with mileage back-to-back. I suggest it to anyone who wants to see improvement!

Looking Ahead

[EB - Do you plan to continue with a mix of road and trail running events into the near future? Will you focus on one surface more than the other?]

Well after this series it’s back to the road to train for the New York City marathon and see what kind of time I can post. After that I’m diving head first into trails – once you see what the trails have to offer, it’s hard to turn back to road monotony.

New nutrition plan. Ready to rock at the Falls!

[EB - Do you have any specific running goals or events you want/plan to experience over the next 6-12 months?]

I’d like to get top 100 men at New York and then top finisher at the Bandera 100 km and either Rocky Raccoon 100 or USAT 50 mile [Nueces] champs.

[EB - Finally, as someone majoring in Finance, what do you make of our government debt situation?]

Wow, what a question! I can barely hang on to my professors lectures on the topic, so I’ll spare you my undergraduate opinion.

I’m just going to try and find a job working for a business that isn’t 14 trillion in debt.

Neal is grateful for his sponsors that include  Saucony, CORE Running in San Marcos, and Orange Leaf Froyo.

Special thanks to Neal for sharing with the Endurance Buzz community!

You can follow his training, race reports, and more at his blog – The Weekly Long Run

Be active – Feel the buzz!

David – EnduranceBuzz.com

Related Articles:

• the Falls Trail Run – Capt’n Karl’s Trail Series – 2011 Results
• Pandora’s Box of Rox Trail Run – 2012 Results
• Hells Hills Trail Run – 2012 Results
• Prickly Pear Trail Run – 2012 Results
• Capt Karl’s the Falls 30 km Trail Run Race Report – 15 Hour Adventure

If you haven’t read Part 1 (Q&A with Lynnor) be sure to check that out first as Lynnor describes the unique, old-school format of the event as well as a collections of experiences spread across the 8+ day adventure.

This was Erika’s first attempt at the Vol State Race and first run over 25 km. This would be an endurance challenge unlike any other for this youthful college student.

Erika enjoying a rest break under the shade from a tree.

Packed with a positive and exuberant attitude, the companionship and ultra running wisdom of her mother Lynnor, a gift of an adventure experience waited to be opened across the 314 miles.

Of special note, Erika was the youngest person to ever finish this event. Pretty cool!

So why did Erika cross the finish line 57 seconds in front of her mother? Ha, I will save that for Erika to share.

Let’s get to it!

Enjoy as Erika answers a variety of questions about the Vol State Race.

The Decision

[EB - A 500 km run within 10 days. How did you decide, yes, I want to try this?]

I crewed my mom last year when she was running and it just seemed like fun. She didn’t finish so I knew she would be coming back again to finish what she started so I just decided to tag along.

[EB - As a college student, this is not your typical experience? Did you mention it to any of your friends and what did they think of it?]

Ya, a few of my friends knew I was going to do it and a majority of them just thought I was crazy. None of my friends are runners so they couldn’t even really process how or why anyone would want to do it.

The Training

[EB - My understanding your longest race prior to this run was a 25 km trail run. Did the race distance concern you at all?]

Before this all I had done was 25k’s but my mom has been to many 50 and 100 milers so I guess I didn’t think about it too much. I knew it was a long way and I can definitely say I underestimated the distance ALOT.

[EB - Did your mother provide some guidance on training or did you do your own thing? What did a basic training week look like for you?]

My mom and I did our own thing during training cause I live in Lubbock. She did ask a few times what I was doing to train and would tell me that I wasn’t doing nearly enough and she was right looking back I should have listened.

I would only run 3-5 miles 5 days a week and I walked my dog a couple miles every morning and night. Sometimes I would swim, play tennis, or go to the rec and use the weights or the stairclimber. That was about it. I wasn’t as ready as I should have been. If it wasn’t for my youth and my mom I would have quit after the first day for sure.

The Vol State Experience

[EB - Could you share a typical day (if there is such a thing) during the race?]

Well my mom and I stuck together the entire time or we were at least able to see each other down the road. We started the first few days by getting up somewhat early and getting into our stopping point for the night around 9 or 10pm. As the days went on it started getting later and later before we would reach our stopping point.

The worst night we didn’t get in until past 2 am and didn’t wake up until 11 am so we had to start during the heat of the day.

During the day every town we hit we would fill up water, rest for however long we needed too, and get some food then keep walking. It was pretty much the same thing every day. Sometimes we would stop along at someone’s house if we ran out of water before the next town so we got to meet some very friendly people along the way.

[EB - What was it like having your mother participate in this adventure with you?]

I am so glad she was there with me or I would not of finished, partly because of her motivation during the race but mostly because before the race even started she posted on the Vol State list that I would be the first person to drop. She didn’t think I would finish so naturally I had to prove her wrong.

We stuck together the entire time. We could always see each other but when we were right next to each other it was nice cause we would just talk and talk and before we knew it we would have gone 15 miles and be in the next town.

We would always talk about how we didn’t know how people could be all alone the entire time cause if it wasn’t for each other it would have been much, much harder.

[EB - What was your typical daily nutrition? Did your nutrition/food choices change as the days progressed? Any favorite foods? Least favorite?]

I normally eat pretty healthy and a couple years ago I was vegan for over a year then I switched back to just vegetarian, but during the race I ate anything that sounded good.

My mom and I would normally NEVER eat a burger but during the race we stopped in this little local cafe and both had the fully loaded cheeseburgers and it was the best meal I had during the entire race. Ice cream and fruit was right up there with favorite foods along with anything cold really. I think I had chocolate milk with every meal of the day. I have never drank so much milk in my life.

Yes please!

Least favorites were fish and lettuce. I stopped and got a salad at some shop and ended up puking for the next mile down the road afterwards. I didn’t want to eat lettuce ever again.

[EB - Did you have any specific recovery plan for the end of each day?]

My recovery plan was sleeping. I definitely had to stop every night and sleep. Part of the reason I finished is because of my youth. No matter how badly I wanted to quit every night cause of all the aches, pains, and blisters, as long as I slept I would wake up feeling great and ready to go again. I know my mom had planned on going straight through the first night and I thought I would be able to but once it became nighttime I had to stop.

[EB - With 19 starters in the race, not a lot of bodies to spread out along the course. Was there much interaction with other runners or did it seem like a solo adventure?]

I was never alone thanks to my mom but besides her we saw a few other people.

Before entering Columbia fortunately we ran into Fred Murolo who was crewed by his son and Paul Lefelhocz again. My mom was happy about this because Columbia is not a good place to be at night and it was around 10 pm. When we got pass the town square the four of us were actually stopped by a police and told that shootings often happen on the street we were on and we need to hurry up and get back to the main road.

[EB - How did the mind and body feel after reaching the finish in Castle Rock, Georgia? Were there any unique thoughts that went through your mind?]

Everything on my entire body hurt when I got to the finish. I had blisters covering most of my feet and on the way up Sand mountain I thought I was having a heart attack my chest was in so much pain. I had been running as fast as I was physically able to the last mile or so cause I had to prove to my mom not only was I going to finish I was going to beat her (which I did by about a full minute haha).

My mind was ecstatic though. I felt so great I couldn’t believe I had actually finished. I kept telling my mom I was going to but I didn’t really believe it myself sometimes.

Erika and Lynnor at the finish!

Then after telling stories with everyone at the rock and after it actually soaked in completely that I had finished, I just got really tired and slept for the next two days only waking up to eat.

Now that it is over though I wish it wasn’t. At the time I was so happy not to have to move anymore, but now I am ready for my next ultra, maybe just a 50k though.

[EB - What are some of your most memorable experiences across the 8+ days?]

Most memorable probably were just mother-daughter moments that no one would really understand or you would have to be there moments where we were laughing so hard at the stupidest things.

We were going through really tall grass on the side of a bridge near the end of the race and I ran straight into a spiderweb which caused me to make a blood curdling scream. Of course this makes my mom scream just as loud right behind me and then when we both stop screaming we start hysterically laughing which makes my mom pee her pants. She ends up having to change pants in the middle of the road and she falls over in the midst of putting them on, so she is sitting without pants on in the middle of a road. Of course there had been no cars coming on this road until this happened and then a couple cars drive by. It was just a really funny moment I wasn’t able to stop laughing at her for the longest time.

Another kind of cool moment was when we were interviewed for a local Tennessee newspaper and my mom and I got our picture taken for the paper, a copy of it was actually sent to us by the newspaper people and by a guy who recognized our picture because we had stopped by his house and he gave us water and ice.

There were so many memorable moments along the way I could probably write a few pages just on crazy stuff that happened to us.

[EB - Were there any moments during the event where you felt like you might not be able to continue? If so, how did you get through this and continue moving forward?]

Definitely. The first night we had gone 45 miles, at the time it was by far the furthest I have ran/ walked in a single day, and my feet were on fire. It was the worst night by far and I thought I was going to quit that first night we finally got to the hotel. I honestly didn’t think I was going to be able to move in the morning.

It was mostly my feet, they had blisters and were so incredibly sore I have never felt pain like that before. When we finally made it to the hotel a quarter mile off the course I didn’t care about anything except soaking my feet and getting in bed. I have never fallen asleep so fast in my life. I was out cold in less than a minute.

Holy Blister!

I am happy I didn’t quit before the hotel because when I woke up I was feeling good again my spirits were raised and besides a small amount a stiffness, which passed quickly, I was good to go for another day.

Another night was the third night. I had been having lots of problems all day with my ankle and terrible restroom issues that are a little too disgusting to go into detail about. We only went about 38 miles by the time we hit the hotel on the third night but it felt incredible to stop and rest. I fell asleep without even showering that night, which I needed just as badly if not worse than sleep.

The only reason I always pushed on during the day was to prove to everyone who thought an untrained 19 year old would never finish and that I could. It really takes just as much mental willpower as it does physical endurance. [EB - wisdom nugget]

[EB - Did this experience with your mother have any affect on your relationship with her?]

Ya I am glad she was there and we got along great for the most part. We of course had our ups and downs during the race but together we helped each other out alot. We both have told each other we wouldn’t of finished without the other one, more of me telling her than vice versa.

It was a good bonding experience, we talked a bunch and shared stuff that I don’t think would of been shared in other circumstances. We had a good time with each other and I wouldn’t trade it for anything. I am so glad I ended up going and sticking with her the entire time.

We definitely have lots of good stories together now and for the entire week after the race and everything that happened during it is all we talked about, and we are still always laughing about crazy stuff that happened along the way.

Dogged determination, humor, and some mentor wisdom helped Erika travel a seemingly insurmountable distance from a foundation of what could be regarded as a 10 km to half marathon training program. I am not saying this is a recommended training approach for such an adventure but it does highlight a few things:

• The power of attitude.
• The power of supportive relationships and mentors.
• The power of purpose.

Can you see how ultra endurance experiences can be transferable to everyday life?

This is not simply a 314 mile scamper by foot.

This becomes a subtle backdoor way to develop personal skills and mindsets that can support the creation of whatever life you wish to experience.

Play supports Life.

Life becomes Play.

Be active – Feel the buzz!

David – EnduranceBuzz.com

Related Articles:

• Texans Lynnor and Erika Matheney Complete 500 km Vol State Race – Interview Part 1

How intimate of an event? 2011 had 19 starters with 13 making it to the finish.

The only words besides the event name on the minimalistic website:

This is an informational site for the Vol-State Road Race 500k.
For information contact Laz.
If you don’t know how you probably don’t want to!

Runners have 10 days to get it done.

Texans, Lynnor and Erika finished in an inspiring 8 days 18:58:42 and 8 days 18:57:45 respectively! Why the time difference? Be sure to read both interviews to learn why.

Erika and Lynnor at the finish!

This was Lynnor’s second attempt (first in 2010) at the event and first finish! Erika hadn’t ran longer than a 25 km trail run prior to this adventure. Yep, this is going to be interesting!

Lynnor and Erika had so many great insightful, entertaining, and inspiring things to share I decided to place each of their Q&A interviews in a separate article. It will be worth it!

Let’s first hear from Lynnor, the ultra running veteran of the family, as she shares this unique experience through her eyes.

Enjoy!

Race/Course Background

[EB - This adventure seems very low-key and old-school. How did you become aware of it and what made you want to first attempt this journey back in 2010?]

I learned about the Vol State race via the Ultra list: ULTRA@LISTSERV.DARTMOUTH.EDU I don’t really remember what the initial attraction was but my friend Juli Aistars was planning to go and she may have influenced me. I don’t remember what made me do this but I wasn’t confident about it.

[EB - Could you explain the general terrain and landscape of the course? (flat, rolling, pavement, woods, country, urban, etc)]

It’s all the above until the last half mile or so. The roads are all paved, either two or four lane highway, some have a wide shoulder, some have no shoulder, some are under construction.

There are  long stretches of country where we saw farms, ranches, places for sale, places abandoned, and woods. We passed through many towns, some unincorporated, with no services, and cities that had everything: gas, food, hotels, and lots of traffic.

West Tennessee is more gently rolling, it’s not flat exactly but not severe. The low mountain terrain becomes more significant after about the halfway point. There are a couple of significant “climbs,” (I didn’t think they were that bad but in our case both occurred near the end of our daily grind). The first is a steady three mile or so incline into Monteagle Tennessee. The second is Sand Mountain (which is probably a steeper grade but not as long) which occurs near the finish.

[EB - The race information I looked at contained very little insight with respect to aid-stations, checkpoints, drop bags/personal belongings, etc? Do these aspects exist for this event? Could you shed some light on how the race is managed?]

There are no aid stations, no drop bags, no caching supplies. My daughter and I elected to run solo, uncrewed, which meant we received no assistance from anybody we knew, but we could ask strangers for help.

Several people we knew did drive by and offer assistance. (some were sincere, others were just being ornery) We didn’t accept anything from them, but we did ask a few people we saw along the way for water. Some brought ice water from their house, others let us fill our packs from the spigot at the side of their house.

Several people in cars (including the police) asked who we were, what we were doing and two reporters stopped to interview us for the McKenzie, Tennessee Banner. One man slowed to ask us questions as we were approaching Sand mountain and ended up giving us the leftover contents of his lunch box after we asked him for water. The poor guy had an apple, unopened fruit cup, juice and we descended on him like vultures.

Another run category is solo, crewed (they have one or more people in a vehicle with supplies, helping them). One advantage to having a crew is being able to run through the night without running out of water.

There is a relay category too, but nobody did that this year.

A few months before the race, Laz’ll start talking about the race. People will express intent. Generally, most of that list will meet at the finish and caravan in 2-3 vehicles to the start. There are some logistics to work out but the majority of contestants get to the start this way.

A few others will meet at the start and connect with those in the caravan. Runners, crew, family all meet for dinner the night before the race at Ryan’s in Union City. We caravan to the ferry at Hickman, Kentucky; where we ride to Dorena Landing, Missouri and back. (so we can say we ran through five states: MO: KY, TN, AL, and GA)

Runners on the ferry ride to the start.

Erika and I flew to Chattanooga this year, and stayed with Abi Meadows. She was in the race (uncrewed) too.

Training

[EB - You have ran a variety of ultra race distances. What did your training look like to prepare yourself for the challenge of maintaining at least 50 km of movement across 10 straight days? Was it similar to how you would train for a 100 miler (or another familiar distance) or was it a unique approach?]

I took almost a year off from running so I wasn’t focused on doing this until about mid April. Erika kept bringing it up and I realized she wasn’t going to forget about it so I started running again. I ran on pavement in Vibrams, and mixed up my training. Short sprints, longer tempo, speed walking, longer walk/runs on weekends. I also did some weight training and have a stair-climber. The area where we live is flat, but there’s a couple of places with hills I go for hill work.

In June I ran a 15 km road race with my son. I clocked my slowest time ever but I felt good, like I was “back”.

There were three weekends after that when I ran 15-18 miles back to back and then tapered for Vol State. I think my longest week was 51 miles. I really cut this close but it turned out to be enough.

Our goal was approximately 8 days so hoped to average about 40 miles a day. The way the hotels are situated ultimately determined how far we’d go each day.

[EB - Did you do any of your training with Erika?]

Not really. She’s in college most of the time so I didn’t really see her before May. I take my kids to a summer camp in Illinois in June where she and I are teaching assistants. We spent that week running in the woods together. (after spending the days playing lacrosse with a bunch of kids) That’s about it.

[EB - Were there any lessons learned from 2010 that you brought into this year's adventure?]

Yes!!! I had a plan this time.  The way I took care of my feet changed. Last year I wasted a ton of time on tape and band-aids. This year I popped the blisters, applied 2nd skin, let dry, wore Dry Max socks and road shoes (not trail shoes!!!).

Last year was when I discovered how much nicer a hydration pack is than a waist pack. I also discovered how little I need to succeed. I used to carry way too much stuff.

The Vol-State Experience

[EB - Could you share a typical day (if there is such a thing) during the race?]

Ideally we were on the road before sun up but if we got in at 2 a.m. the night before, I let Erika sleep until she woke on her own. We would deal with our feet first, then find food and water, sometimes we talked about friends, school, gripes, food, bodily functions, aches and pains, food, Harry Potter, music, family, food, other people in the race, other races, food, what we thought about other people running Vol State, food, what we thought about Laz, – he’s the RD. Then it’d be time to find a tree or bush, again, maybe stop and check our feet, pop a few blisters.

People in cars would drive by slowly and ask what we were doing.  Erika did most of our PR. A couple of people stopped and gave her money even though we told them we weren’t running for a fundraiser.

I had a camera and took a few pictures. Some days were long stretches, others were shorter stretches between towns  (more opportunities to waste time). We stopped for short breaks under a shady tree in the afternoons. We ran into some of the other contestants but most of them moved ahead after a day or dropped.

Nap time!

At some point in the morning and early evening the RD and/or some of his family would drive by, stop, get out and talk to us. This was to see if we were suffering, ready to quit, how far we planned to get that day or had any good stories to share. Sometimes they videotaped so we could see everybody and how they fared later. Some of the videos are very funny. I don’t think they taped us, we weren’t suffering or bloody enough.

Usually about the last five miles of the day would be (the longest) filled with sarcastic comments, laughing, really tired feet, and some level of starvation. When we arrived wherever we had agreed we would stop, we’d get a hotel room, Erika showered first (b/c she smelled worse). If we had food, we’d eat.

We both had digestion issues at different times. After she barfed one day and nearly filled her pants another I said, “Now you are a real ultra runner.” Lucky for her, the moments occurred somewhat privately. (behind a big tree right off the road) Mine occurred while we were in the company of a couple of the guys in the race. They were comfortable flatulating in our presence but I wasn’t comfortable having diarrhea in theirs so we let them get away.

[EB - What was it like having your daughter Erika, participate in this adventure with you? Did you run it all together?]

She told everybody before the race she was going to leave me and see me at the finish. I suppose some people were objective enough to believe that. (those that weren’t really should’ve considered the source)  I always had her in my sights.

Actually, that’s not a question I can easily answer. I thought about a lot of things, including the relationship I’d had with my own mother. (she didn’t run and even if she did she never would’ve endorsed this)

Erika - step after step...mile after mile.

Erika’s resilient and has the stamina of a racehorse. I thought she faced inconvenience and sacrifice with a can-do attitude and great humor. I think my experience and her exuberance got us both (laughing our heads off)to the finish. She was refreshing, a great breath of fresh air.

[EB - What was your typical daily nutrition? Did your nutrition/food choices change as the days progressed? Any favorite foods? Least favorite?]

All food was favored. Whatever was on the course looked like the gate to eternal bliss.

We hit Sonics, Subway, McD’s, several cafes, diners, gas stations, grocery stores. Gleason Korner Cafe had great cheeseburgers, sweet potato fries, chocolate cake and ice cream. There was a cafe in Shelbyville where Erika spotted a horseshoe wall decoration for sale. She bought it and clipped it to her pack where it clicked and clanged for 50 miles before we spotted somebody associated with the race that would take it to the finish where she could pick it up.

Another big deal was at mile 179 – hand scooped ice cream! This is where the infamous “Bench of Despair” is located. The bench had a sign welcoming Vol State runners. Our esteemed RD said nobody dropped after that point. (I found that hard to believe.)

Ice cream!..and the Bench of Despair

We were disappointed that the Farmer’s Market we saw last year in Union City was not there this year. They had fresh peaches, peach ice cream, peach everything.

We saw one Starbucks on the whole course, (possibly Manchester) and practically stopped traffic, galloping over there for frappaccinos.

At about mile 300 we ate at a Mexican restaurant. We ate so much there, I thought I could roll up Sand Mountain.

In Pelham, we ate and drank exactly nothing because the one cafe closed before we got there.

We started with exactly three espresso chocolate chip Bonk Breaker brownies from Zombie Runner. They were heavenly.

[EB - Did you have any specific recovery plan for the end of each day?]

Actually I went for ice every night except the last and threw it in the bathtub for Erika to sit in. Then I made her put her feet up on a pile of pillows. We walked more than we ever ran so I don’t know how much it helped but she was surprised that nothing hurt when we woke every morning.

[EB - How did the mind and body feel after reaching the finish in Castle Rock, Georgia? Were there any unique thoughts that went through your mind?]

I doubt if anything I thought was unique. I was being chewed up by mosquitoes.

The best part about the end was going up Sand Mountain and all the finishers who were still in the area, the RD, his family, Don Winkley’s crew, all drove by us on the way to see us come in. There’s a place about halfway up where you can look across the tree line and see The Rock, although there’s still a ways to go. Some of the guys were yelling, cheering and blinking their lights at us.

[EB - What are some of your most memorable experiences across the 8+ days?]

So many things had me laughing more than I’d ever laughed in my life. Erika cut the armpits out of her shirt to stop the chafing. That’s when people started giving her money..(about the time we hit the halfway point we passed a Walmart so bought her another shirt)

One night in a remote stretch of country road I kept hearing awful noises in the woods, like a mastodon killing a hyena. I kept asking Erika if she was hearing that and finally realized she had her iPod on.

Lynnor with special friend Angela. "I was so disappointed I missed Ang last year, so when she came by this year, it absolutely made my day!"

We ran into Don Winkley’s crew person, also named Don, at about mile 300. He stopped his car along the roadside so he could talk to us, and that attracted a cop. (there goes another 20 minutes!) Among other things, Don was telling us there was a Sonic but it’s off course a ways…(a piece of cake to get to by car, but not on foot as we discovered) We gave up on that and headed back to the course. Erika thought it’d be faster to go through tall weeds on a steep hill, I figured it’d be full of snakes. At one point she screamed, I screamed and peed my pants. I’m sure she’ll tell the rest of that story.

We were at the finish for Diane Taylor’s arrival. She said she took cover in a construction zone porta-potty during “the storm.”

One other thing. Tennessee is full of American history. I stopped a lot to read the Civil war memorials, and take pictures. I thought about the soldiers who marched a lot further than we ran, many of them at gunpoint and barefoot. There were many reminders so hard not to think about all the conveniences we have now and how easy life is compared to then. That made the race seem like a pleasure cruise.

[EB - Were there any moments during the event where you felt like you might not be able to continue? If so, how did you get through this and continue moving forward?]

No. I was pretty sure I’d finish this time.

There were a few dicey moments with Erika but she always rallied. Even the foot pain and intestinal issues that came and went, she kept moving.

We were in Pelham and there was no place to get water or food.That was probably our lowest moment. I wasn’t sure whether I should crack a joke or be serious, besides I still had enough water to get us to the next stop which is where we’d be by the time anybody came.  Looking back on it all, a lot of her reactions were mine too, it was just so entertaining to hear her voice them.

[EB - After another year's experience, were there any new lessons learned you would bring with you for another attempt.]

We discussed bringing trash bags and picking up all the garbage and roadkill we saw. But that’s not unique to Tennessee.

[EB - Did this experience with your daughter have any affect on your relationship with each other?]

Well, I have more respect for her. After she found out I posted her name in response to Laz’s question,”Who will be the first to drop?” She had to show me I was wrong.

Erika shares this exerience through her eyes…next!

Part 2 with Erika is now available – check it out!

Be active – Feel the buzz!

David – EnduranceBuzz.com

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• Texans Lynnor and Erika Matheney Complete 500 km Vol State Race – Interview Part 2