Leadville Trail Marathon Race Report

First of all, how lucky am I to live in such a beautiful place? Sometimes I can't believe I'm so lucky to live within a two-hour drive of the high-altitude racing capital of the world (Leadville, of course)!


I finished with a 4:40 and 21st overall, out of 509 finishers, at yesterday's Leadville Trail Marathon. 6,000+ feet of vertical gain, all between 10,200-13,185 feet. From the start, my legs weren't feeling it. Despite a slight taper going into the race, my legs felt tired and sluggish. But because this is Leadville, where you have to dig deep when things get tough, I decided to battle through the leg fatigue and get 'er done. I left myself no choice.

The start of the 2012 Leadville Trail Marathon. Photo by the Leadville Race Series.

What I didn't see coming were some stomach issues mid-way through the race. Again, I dug deep and got 'er done.

My best guess is that I wasn't yet over the virus/bug I dealt with for the better part of the week (this virus has now affected others in the Hornsby house). The bug involved not only GI issues, but also reduced appetite. I just didn't want to eat all week--not a good thing going into a big race. Basically, I felt like crap all week.

Leadville Marathon course profile.

Remarkably, I ran pretty much the same time as last year (4:40 in 2012, 4:39 in 2011). I got to the top of 13,185-foot Mosquito Pass in 2:23 (2:24 last year), having fought hard on the long and rocky climb. When I started the climb, I was running about 14th. The pass was littered with half-marathoners (they take a short-cut to the hardest section of the course). I passed, I'd say, well over 100 half-marathoners, many of whom were in death-march mode, and one marathoner. The fast-walking in my training is paying off, because I was strong on the Mosquito Pass climb despite the tricky footing.

Finally, at the top of Mosquito, I took a Hammer Gel (I fueled with Hammer Gels and water for the entire race), downed some fluids and got going! When I started the tough, rocky descent, I was in 13th place, but still not feeling 100%. I just didn't know what I'd have in the tank for the return trip, but I tried not to fixate on what lay ahead.

I hit a low point between miles 18-22, a mentally difficult stretch that involves a bunch of gentle climbs at about 12,000 feet of elevation. Basically, my legs were shot and my stomach was complaining. I'm in pretty good shape, so I figured my problems were more about the virus I'd battled and not about conditioning. A few runners passed me while I shuffled about, trying to regroup and stay positive despite the fact that I'd run out of water (which meant I couldn't take any gels for the time being) and was starting to feel dehydrated. I'm sure the altitude didn't do me any favors, either, in my compromised state.

On the rocky, ~2,000-foot descent into town (which, of course, you have to climb on the outbound), I started to feel slightly better after rehydrating and taking a Hammer Gel, though my legs were still uncooperative. I descended with confidence and felt more and more positive as I knew the finish was getting closer. Finally, on the road into town I starting moving well, running at about 7:15 pace (again, this is at 10,200 feet) with the finish line in sight.

About 200 feet before the finish, a runner came out of nowhere and passed me. I wasn't about to allow that to happen, so I hit the jets and blew past him into the finish line, beating him by one second. I felt like Mark Cavendish, the famous cycling sprinter who has the ability to accelerate like a jet into the finish line. Lots of people complimented me on my strong final kick, which made me feel good. I may not be a beast in the mountains, but I still have good closing speed and will fight to the death if someone's trying to chase me down late in a race. Here's a photo sequence of how it happened:

He's surging past me! All photos in this sequence by Rob Timko.

I'm about to hit the jets. The finish line is less than 100 feet away!

A la Mark Cavendish, I overtake my challenger.
 

And I break the tape!

After the race I hung out at the finish for over an hour, enjoying the good company of friends like Matt C., Lucho (who finish second overall and is going to shatter the Leadman record), Rob T., Jeremy B., Leila D., Jason R., and others. I didn't get a chance to see Scott W., who had a strong result. Had I known Tim Deboom, the two-time Ironman Kona champion who finished third with a 4:02, or Susan Williams, who medaled in the Olympic triathlon in 2004 and finished with a 4:57, were there on Saturday, I'd surely have introduced myself.

I felt horrendous and just drank as much as I could. A few hours later, in Georgetown on the way home, I had a Subway flatbread sandwich and it actually tasted good despite the fact that I hate fast food.

All in all, I'm pleased with my result. I'm confident that, had I been 100%, I would have run at least 5 minutes and maybe 10 minutes faster. I've said it before and I'll say it again: I think this race is the hardest marathon in the U.S. It beats the hell out of you from start to finish, and the technical descents (and climbs) only add to the challenge. It is very hard to get decent footing on Mosquito Pass and on the climb out of and back into town. All that said, it's incredible how much the Leadville Trail Marathon has changed over the past three years. It now has the look and feel of a big-time mountain event (but could definitely use some improvement in the way of finish-line food).

I have five more weeks of training before starting my Leadville 100 taper. I have some key runs on my schedule, including a Hope Pass double crossing on July 30 and a Fish Hatchery-to-finish night run on August 4. In late July I'm also spending three nights in Keystone for business--good altitude exposure. It's hard to believe, but the big race is right around the corner!

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Skiing and Leadville

To start things off, I think I�ll focus some (wasted) energy on a certain online message board that claims to be about running. In reality, this message board, which I won't dignify by using its name, seems to attract a lot of (anonymous) haters who dislike ultrarunners. I rarely visit the message board, mostly because its vitriolic rhetoric is a waste of my time. Occasionally I take a peak at the carnage, like when Paul Ryan, shortly after joining the Romney ticket, was exposed for lying about his marathon time. Afterward, I usually feel like I need to take a shower.

Anyway, I don�t understand why people, cloaked in anonymity, enjoy being jerks while they hide behind their �computers.� Many of us have had a few bad moments online, but there are a huge number of people out there who use said message board to bash and ridicule others--a certain high-profile Spanish ultrarunner, who seems like an awfully nice kid and has lungs the size of beach balls, is the latest victim. Frankly, I find such behavior disgusting and really just the sad, pathetic result of mostly insecure people who are miserable with their own lives and seek to pick on others. It would be great if the online anonymous hating, like what we often see on said message board, just disappeared in the name of people being nice to each other. This message board is, as one friend recently said, a "toilet." I don't know about you, but I'd prefer not to hang out in a toilet.

The larger point I�m trying to make is that our world is filled with too much negative energy. From websites like said message board, cable news and talk radio shows to the local headlines and mean-spirited gossip (which many of us find ourselves engaging in now and then�I caught myself doing so on Sunday), negative chatter seems to be the new American way. Anne and I have been debating turning off our cable service, but then I would miss the Tour de France in July. I am very glad I have the opportunity to get away from the noise and spend time alone and outdoors, doing what I love, which is running. And, of late, we can add skiing to my list of loves.

On Saturday, we ventured up to the mountains to get in some skiing. This was my first time skiing in many years. I�d been avoiding the slopes all year because I�ve never been good at it and didn�t want to risk injury. Truthfully, the last time I skied was maybe 1996 (at either Seven Springs Resort in Pennsylvania or a remote mountain town in Bulgaria while an exchange student�seriously), when I was starting to get fat, out of shape and happy on cigarettes. I did snow board a few years ago, but that doesn�t count.

So on Saturday, I swallowed my pride and took a beginner ski class, quickly discovering that maybe years of trail running have helped me develop the balance, strength and overall athletic prowess to ski decently. Within a few hours, I broke off from the beginner group and hit a few slopes, gradually upping the ante with every descent. While I still have a long way to go in achieving speed and nimbleness, I couldn�t have been more pleased with how things went on Saturday. There are few things more fun that skiing down a 12,000- or 13,000-foot mountain, especially when it�s with your wife. The whole experience kind of lifted me, literally and figuratively speaking, out of the reality of everyday life. I can�t wait until the little guy, who is still learning the fundamentals, is able to hit the big slopes with his mom and dad. I have every intention of being the kind of dad who is still able to kick some butt when I�m 50, 55 and maybe even 60, versus a dad who�s broken down and can barely get out of the recliner.

The bottom line is this: I believe I have a chance at being a good skier and I credit ultrarunning. Saturday's experience in the mountains just reaffirmed my long-held belief that trail ultrarunning, especially when it involves huge rocky descents, narrow ridge lines and other dangers, requires some real athletic skills--skills you won't develop on the road. And I say that with nothing but love for the road. I enjoy road running, but at the end of the day trail running is the best.

So add me to the huge list of Coloradans who love skiing. I see it as a great way to truly enjoy the mountains in the winter and early spring, bond with your loved ones and get in some really solid cross training.

***

My base-building for the Leadville 100 continues to go well. I just wrapped up my sixth consecutive week of 70+ miles. My emphasis right now is on doing lots of runs but no single runs that will break me down (the longest I'll go right now is 14-17 miles). I'm now going to start stretching my long run, though. My aerobic efficiency has definitely improved, though I�m noticing some allergies, which can sometimes reduce my breathing capacity. I'm not taking in any calories on my runs--with MAF, the emphasis is on fat-burning. I�m planning to stick with the Maffetone Method through April, including the Cheyenne Mountain 50K at the end of the month, and then begin working in some quality in May. The key for me is to get a huge aerobic base, and big mileage, established and then gradually introduce quality. I don�t want to get in shape too soon and then go stale. I�m really pumped about getting to the trails and working in some big climbs.

At this point, I�m leaning toward adding the Leadville Trail Marathon in late June to my schedule. This would mark my fourth straight LT Marathon. For those who have never done this event, it�s seriously hard. You crest 13,185-foot Mosquito Pass at the halfway point and then turn around and run back to town, which is situated at 10,000 feet. The good news is that the last 3-4 miles are basically all downhill (on rocky trail). But you won�t find many marathons that are going to kick your butt harder than the one in Leadville at the end of June. It will make you cry for your momma.

It's good to bring your A game to the Leadville Marathon, especially Mosquito Pass:

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Lots of Vertical (For Me), Freelance Writing and Maybe Even Coaching

11 Jun 2013I just wrapped up one of my better weeks in a long time. For the week of June 2-9, I hit 92 miles, 14 hours and 14,400 feet of vertical. Obviously the mileage, total time and vertical are super solid. Where I think I fell short was in the long run. My longest run of the week came on Sunday, when I ran 19 miles and climbed 4,100 feet in a little over three hours at Deer Creek Canyon. I need to start working in some longer runs of 4-6 hours. I think runs beyond six hours can be problematic in terms of recovery.

It's incredible how far my climbing has come in the past few weeks. Climbs on rocky trails in Colorado are almost never easy, but with practice they become more physically and mentally manageable. Some days you're on, and some days you're in a bad way. For example, on Friday I ventured down to Colorado Springs to run the Barr Trail--the trail that takes you all the way to the summit of Pikes Peak. My plan was to at least get to Barr Camp and then hammer it back to my car, for a total of about 14 miles and 4,000 feet of climbing. Well, I struggled from the start, particularly in the "W's." The W's involve a lot of switchbacks. If you run the W's too aggressively, you'll be cooked in no time and eventually find yourself in oxygen debt. I ran the W's too hard and paid for it mid-way to Barr Camp when I was out of gas. The lesson here is that successful climbing is about patience and experience.

A few days later I seemed to regroup quite well, nailing those 19 miles and 4,100 feet of climbing at Deer Creek Canyon. I ran every step and hit every climb I could find.

There are two major needs with my training over the next seven weeks:

1. More high-altitude running--preferably above 10,000 feet. Most of my trail runs up until now have been in the 7,000-8,000-foot range--still pretty good but I need to get higher. Next week I may do the Hope Pass double crossing.
2. Longer runs of 4-6 hours. I've done quite a few runs of 3-4 hours and my daily consistency is awesome, but I need to get out for some really long jaunts. It would be ideal if these really long jaunts were also at high altitude.

In short, my training right now is exactly where I want it to be, which I credit to my commitment to the Maffetone Method earlier this year. I'm getting in super shape and I'm feeling good. My weight is down to a lean 162-163, even as I'm eating quite well. Honestly, there's not much fat on my body right now. I need to keep progressing over the next seven weeks and make sure I don't go stale or get injured. Some planned recovery days/weeks will be critical. I will probably take the week after the Leadville Trail Marathon on June 29 pretty easy and then hit it hard for the last three weeks of July.

***

The job search is what it is. I have a lot of applications out and last week I interviewed with an organization that really interests me on many levels. We'll see how things go. I think searching for a job is just a really long, tedious process that requires a ton of patience and faith.

In the meantime, I've decided to do some contract/freelance writing work, particularly work that involves grant-writing and PR. I've helped raise almost $50 million over my career through grants and proposals. Writing would appear to be a strength of mine. I've also done some cool stuff with PR and media relations. So, I'm creating an LLC and building out a website with the hopes of developing a successful business focusing on grant-writing and PR/communications. If you have writing needs, let me know!

Additionally, I continue to consider starting a coaching business for ultrarunners and those aspiring to get into the sport. For years, people have been e-mailing me with questions about training, races, shoes, diet, etc. Obviously, there are folks out there who think I know what I'm doing (yeah, kind of scary). Plus, with the growth of the sport (almost every hundred-miler is selling out early), I see a big demand for good coaches.

I love helping ultrarunners and I would really enjoy working with athletes on a more formal basis. My running resume is pretty solid, and over the years I've learned a lot through personal successes and failures. I've done a lot of things right, and I've also done a lot of things wrong. That's what you want in a coach--someone who's learned through trial and error and has developed various approaches that can work for athletes of all abilities and experience levels.

Anyway, if I start a coaching business, I would use a very customized, personalized and holistic approach, meaning my athletes would benefit from:

• FLEXIBILITY: A flexible training program that aligns with the athlete's lifestyle and helps him/her achieve personal goals. It's critical that a training program take into account how the athlete is feeling and progressing and what other life demands and pressures (family, job, etc.) he/she may be facing. It's equally important for a training program to allow the athlete to have fun with running.
• PERSONAL CONTACT: Lots of contact via phone, e-mail and (ideally) in-person meetings/runs. The goal of the check-ins would be to assess and discuss progress, make training program tweaks, address questions and concerns, etc. I do not believe in training programs that are built out way in advance and don't involve regular check-ins, adjustments and listening to the mind, body and spirit. And I'm even more suspect of cookie-cutter programs like those offered in popular running magazines.
• MOTIVATION: Tons of motivation and, when necessary, constructive feedback. I love to motivate and inspire runners, mostly because I have a deep passion for running. But I won't be a Pollyanna; I'll expect and demand 100% commitment from my athletes and I will let them know when I think they're not giving it their all. That said, during training there are times when you simply have to take your foot off the gas pedal, like when you have a sudden family or work commitment (e.g., sick child, deadlines at the office, illness, etc.).
• HEALTHY EATING: What you eat can profoundly influence your development as a runner. As someone who's lost nearly 60 pounds and kept it all off for over a decade, I can help runners achieve their optimal body weight and eat the right foods.
• WORK/LIFE BALANCE: I totally understand what it's like to run high mileage and have big goals while also fulfilling your responsibilities as a full-time employee, spouse, parent and homeowner. Balancing it all, while also getting proper sleep, can be very difficult. I can help runners find the right balance.

I think my focus would be ultrarunners and creating programs that help them successfully train for and complete races from 50K-24 hours. I've never really nailed the marathon so I wouldn't be too comfortable helping athletes run a fast PR at the 26.2-mile distance, though I could certainly help athletes finish their first marathon or maybe even qualify for Boston. I think my expertise is mostly with ultra distances, especially hundred-milers.

It's just a question of whether anyone would even hire me! If you're interested, e-mail me.

***

A final note. As previously stated, the Maffetone Method has transformed the way I train. You can learn more about MAF at Dr. Maffetone's website, but I also encourage you to check out this podcast interview Dr. Maffetone did with Endurance Planet (note: it's available for free on iTunes). It's incredibly educational, helpful and engaging. Highly, highly recommended.

More about → Lots of Vertical (For Me), Freelance Writing and Maybe Even Coaching

Leadville Trail Marathon is Upon Us

At the risk of sounding like a broken record, I had another very good week, hitting 90 miles, 16,500 feet of vertical and 15.5 hours of running. That's a pretty killer week, regardless of who you are. The week included a 21.4-mile, 7,000-vertical-foot double crossing of Hope Pass on Tuesday and an 18-mile run with a fast finish at Deer Creek Canyon on Sunday. It was one of those really special weeks when things just clicked. I don't think I've run for 15 hours in a single week in maybe three or four years (save race weeks). At the time of this writing, I've put in over 58,000 feet of climbing and 364 miles in the last 28 days. My weight is also down to about 160 even as I'm eating like a horse. I think this is the lowest weight I'll get, and I'm confident I'll put on just a few pounds during my Leadville 100 taper (perfectly normal and OK).

With the benefit of age and experience, I've learned to listen to my body and respond quickly to every ache and pain. I took it easy on Wednesday, as my body needed a day to come back from the Hope Pass run (even as my mind said, "Hey, let's hit it hard again today!"). So I just ran 6 miles locally. A year ago, I wouldn't have practiced such patience and restraint. So now, when I feel "something," I back off and/or hit it hard with ice. Just ask Anne, who sees me icing this and that every night! I do think getting proper sleep and not sitting for eight hours a day have been critical. I feel like I'm recovering between workouts--something I haven't been able to do for a few years now. In my next job, I'm asking for a standing desk. I think sitting for eight hours wreaks havoc on the muscles and soft tissue.

With the Leadville Trail Marathon only days away, my strategy is to taper my mileage/time on my feet after this Wednesday, and hopefully get rested for Saturday's action. The Leadville Marathon is a very challenging race, topping out at 13,200 feet. Some say it's the hardest marathon in the U.S., but of course here in Colorado we also have the grueling Pikes Peak Marathon. My goal on Saturday is to just feel good and have fun the whole way. Miles 17-23 of the Leadville Marathon course have been tough for me the last few years. My hope is that the aerobic efficiency I've developed through Maffetone Method training earlier this year will pay off, but anything can happen at 10,000+ feet, so we'll see.

As those who follow me on Strava may have noticed, I've been training a lot at Deer Creek Canyon. Deer Creek Canyon is fairly close to where we live, meaning I don't have to spend tons of time in the car going to and from my trail runs. My job search has heated up in a big way and right now I'm going to a lot of interviews. So, my "free" time isn't exactly abundant. Deer Creek is the best option for me most days. On rare days when I don't have an interview, I try to venture to places deeper in the mountains. Decalibron continues to be up there on the to-do list, but even higher on the list is a Fish Hatchery-to-Mayqueen-and-back run (about 20 miles). But, as it is, Deer Creek is a great training ground, delivering some very good climbs, plenty of technical trails and decent elevation (7,500 feet). Plus, it's just a lot of fun! I feel an emotional connection to those trails and the entire area.

As the Leadville 100 steadily approaches, I really am at peace and, most important, I'm having fun. I'm putting in some stout training in beautiful places and I believe when race day comes I'll be able to look back on what I've done and feel good about the effort and dedication I put forth (something I haven't been able to do for the past few years). This is a brutal sport that will destroy you and it tends to reward those who work hard. But not always! Even if you've put in tons of training, you can still find yourself broken down on the side of the trail with 20 miles to go in a 100. Hard training doesn't always equal big success; you have to race the right way and show up healthy, too. My approach to training is to continue to be patient and exercise self-control as I put in my daily work and listen to my body. I also need to start "practicing" with Perpetuem, my fuel of choice for Leadville. To date, I'm really not taking in any calories on my runs except for a Hammer gel here and there. I can run for 3+ hours without a single calorie--which I attribute to my MAF training earlier this year. But in 100-milers you need calories. That's where gels and Perpetuem will come into play.

As Yiannis Kouros says, only through patience and solid training can you truly "conquer endurance."

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Pre-Cheyenne Mountain 50K Thoughts

Another very solid week (Apr. 15-21) is in the books. I finished off a 77.25-mile week with a 21-miler on the Highlands Ranch backcountry trails. I climbed a decent 1,800 feet on that run--not bad at this point in my Leadville 100 training. I ran every day this past week, but never felt like I was pushing the envelope much. I could have easily fit in another 10 miles and still felt good.

I feel like I'm in decent, but not super, shape going into the Cheyenne Mountain 50K this Saturday. My endurance is good, but my speed and strength are a bit off (I've been doing MAF training for a few months now). This time last year I felt in very good shape, and of course we know how the summer ended (with a bum knee, messed up Achilles and nasty Leadville DNF). My big concern this summer is not peaking too early, as I did last summer, because that'll mean I go stale by Leadville and then risk injury. So, to me, it's good that I'm not yet firing on all cylinders. The gradual build-up, with proactive recovery sprinkled in, continues. By July I'll be hitting triple-digit weeks with some big, big outings in the mountains. Now's not the time for that.

One of the big tricks with peaking is that there's a fine line between being in peak shape and being overtrained. It's an art, not a science, and I'm still figuring out the right plan for me. Only once have I been in truly peak shape, and that was June 2009.

Taking the long view, I think my approach at this Saturday's 50K will be to run conservatively (probably at MAF pace) for the first 15.5-mile lap of the Cheyenne course and then get after it a bit in the second half. Last year I went hard out of the gate and faded a little in the end, still finishing fifth overall. The Cheyenne course is challenging but not super hard. It has some technical sections and the second part of the figure-eight loop can beat you up, especially in the last half of the race. The overall key is to remember that this race is part of a process as I prepare for the Leadville 100. For me, nothing but Leadville matters. I haven't been this focused or motivated in a long time.

In other news, I registered for the Leadville Trail Marathon in late June. This will be my fourth Leadville Marathon. Like all Leadville races, it's a very tough course, reaching 13,185 feet at the turnaround point. I think the Leadville Marathon is a very underrated race. It will destroy you if you don't know what's coming.

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Ankle Update, Leadville and Elevation Trail

My ankle is improving by the day, though it's still maybe 60 percent. Last week, I kind of took my foot off the gas pedal but still got in 83 miles, 12.5 hours and 11,000 feet of vertical--not bad. This week, the foot is back on the accelerator as I gun for 100 miles and 17,000 feet of climbing. It's hard to believe that the Leadville 100 is now a little over five weeks away. What's even harder to believe is that this will be my fourth Leadville 100. There's no doubt that I'm in far better shape than I have been in at least four years.

Overall, I feel good. I'm noticing a bit more tiredness but nothing that concerns me. This is what you should expect this late in your training. I have two more weeks, after this one, and then the taper begins in earnest. Interestingly, I have jury duty next week (they must have heard I'm out of work and have the time?). Who knows what that will bring. Knowing my luck, it'll be a murder trial and I'll be sequestered through Leadville.

Anyway, my recent performance at the Leadville Trail Marathon has given me some good confidence. Had I not messed up my ankle with 3 miles to go, I know my time would have been 4:15 or 4:16, but I'll take my 4:19 and be happy with it. The best part of it is that the race didn't seem to take a toll at all on me, except for my ankle. I had zero soreness afterward and I was 100% honest when I said I could have done it again. That's a sign of being in shape. It seems to indicate that I'm in potentially sub-20-hour Leadville shape. For that to happen, I have to kill it on Hope Pass. There are no two ways about that.

***

Training for 2-2.5 hours a day, I sometimes turn to my iPod for entertainment. Though I love to run mountain trails while listening to music (AC/DC, Grateful Dead, Seger, etc.), I often find myself downloading the latest and greatest podcasts, which help keep me abreast of what's happening in the endurance and ultrarunning worlds. While many of you are quite familiar with Endurance Planet (namely "Ask the Ultrarunner" with Lucho), Ultrarunnerpodcast.com, and of course Talk Ultra, you may not know about a new podcast called Elevation Trail. It's produced by Footfeathers (also known as Tim Long), who is entered in this year's Leadman competition.

In a recent Elevation Trail podcast, Footfeathers and his sidekick, sociology professor Gary David, discuss concepts of freedom in trail and ultra running. As we all know, ultrarunning is changing. What used to be an outlaw sport that operated underground and far from "civilization" is now becoming more known, recognized and approachable. Even since my entry into the sport in 2005, there have been many, many huge changes.

One of the things I most like about Elevation Trail is that Footfeathers and Gary dive deeply into issues and sometime meander into other sports, like pro cycling and mountain biking, in order to better understand the topic at hand. Footfeathers' dry humor and experience in endurance sports add a lot to the show. As for Gary, I say this as a compliment: listening to Gary makes me feel like I'm using my brain in ways I haven't used it since graduate school (which is kind of pathetic, when you think about it). Gary is clearly an academic thinker, but he's also an ultrarunner, which makes his thought processes interesting. Gary reminds me of a few grad school professors who I'd hang out with in Hillborough Street saloons, like Mitch's Tavern, drinking pitchers of Bass Ale while discussing history and how the sixties turned everything we thought we knew on its head.

But I digress. In their podcast about freedom and ultrarunning, Gary and Footfeathers take on some big issues. Is the sport's freedom being sacrificed at the alter of corporate sponsorships, rules, explosive growth and other factors?  Check it out for yourself. And you can download other Elevation Trail podcasts (for free, of course) on iTunes.

More about → Ankle Update, Leadville and Elevation Trail

2013 Leadville Trail Marathon Race Report

Yesterday's Leadville Trail Marathon proved to be on of my better races in recent years. In my fourth "career" Leadville Marathon, I finished 12th overall out of 517 runners, with a 4:19 (and didn't get "chicked," not that there's anything wrong with that!), and in the process took 20 minutes off my course PR. It was a wonderful feeling crossing the finish line with my wife and our son there cheering for me. Having them there made it all the better.

Down the home stretch and with a sprained right ankle.
Not exactly a photogenic moment. Photo by Shad Mika.

The Leadville Marathon starts in downtown Leadville and is a challenging out-and-back course that takes you through the old mining district and to the top of a rocky 13,185-foot mountain pass. Run mostly on dirt roads and technical trails, with a short pavement section in the beginning and end, the course brings about 6,000 feet of vertical gain. The high point is 13,185-foot Mosquito Pass, where you turn around. The entire course is above 10,200 feet. It's truly high-altitude racing and it's a great trainer for the Leadville 100.

When you've been racing for nearly 10 years and then take 20 minutes off a course PR, that's something worth celebrating. And so I'm really happy--mostly because I feel like I'm in good shape and poised for a good Leadville 100 in six weeks. Not bad for a guy who spent Thursday night in the ER and Friday morning in the doctor's office because I couldn't swallow liquids or food due to a likely case of severe strep throat (strep test came back negative but the doctors I saw still thought I had it). When I toed the line on Saturday morning, I already had a few doses of antibiotic in me, it still hurt to swallow liquid and I'd slept a total of about nine hours over two nights. Ideal. Not.

I got to the top of Mosquito Pass in a fairly speedy 2:19--four minutes faster than last year--and then proceeded to shave 18 minutes off of last year's return trip time. So the real story to this year's race wasn't a fast start; it was a strong finish. I ran sections of the course, notably the inbound mining district roads, that in past years have reduced me to a walk/shuffle. Overtaking runners who'd pasted me earlier in the race, I felt super fit, smooth and in control (thanks to MAF) and had a great time, enjoying the entire experience.

Unfortunately, on the return trip, with three miles to go, I turned my right ankle pretty badly. I was hammering a very technical descent into town and taking some chances and a big, nasty rock got me. After about 30 seconds of assessing the situation, I started running again--only my pace was a lot slower because of the pain and limited strength in my ankle. I decided that I'd go very conservatively over the remaining rocky section, in order to protect my ankle, and then try to pick it up when the road smoothed out. Had the ankle turn not happened, I'm confident I'd have finished in about 4:15 or 4:16.

A few things really stand out:

• My ankle notwithstanding, I could have turned around and run the race again after finishing. Seriously. I wasn't sore, fatigued or mentally fried. I felt super fresh after finishing. And that's strange, because last year I was in bad shape after finishing.
• By carrying a Camelback backpack and six gels, I was able to sustain myself without really using the aid stations. The longest I spent at an aid station was maybe 10 seconds, and that was when I slammed a few Cokes. I had everything I needed on me and was able to be self-supporting. This was a great "dress rehearsal" for the 100-miler.
• I didn't take a single e-cap. I think they're overrated.
• My MAF training earlier in the year is clearly paying off. I felt smooth and aerobically efficient yesterday.
• My stomach was great, which surprised me because antibiotics can mess up your digestive system. Maybe the Zantac I took before the race helped? I had also eaten a lot of yogurt to load up my system with probiotics.
• I am clearly in good shape. I run on average 2-2.5 hours a day and am getting in at least 15,000 feet of vertical gain every week, mostly on rocky terrain and at elevation. Maybe that's why the Leadville elevation didn't even phase me yesterday. It's not that I was fast--because I wasn't that fast. It's that I was strong and steady. I felt like I could run forever. That's what you want in ultras!
• I'm lean. My body weight is at about 161 pounds and I'm not carrying much fat at all. That, combined with really good strength, makes for efficient running.
• My hiking was stout. I haven't even hiked this summer and yet, when I went into hiking mode on that big climb up Mosquito Pass (ran the first mile of the pass, hiked the second mile and then ran/hiked the last mile), I was cruising.
• Mentally and spiritually, I'm in a really good place. I had a great time yesterday and enjoyed the entire experience. There was never a single down moment, except when I turned my ankle, and remained positive the whole way. That's in stark contrast to last year, when I didn't enjoy racing at all.

Although my ankle is fairly swollen and painful, I'm confident it'll be fine. A doctor at the medical tent checked it out and it appears to be in tact. I can stand on it, which is a good sign. I'll be taking a few days off to get my ankle in a better place and then will resume training with a protective brace. In two or three days, when hopefully the swelling is gone, I'll start some ankle strengthening exercises.

What I wore/carried:

• The North Face "Better than Naked" shorts
• The North Face technical tee-shirt
• The North Face "Flight Series" running hat
• Oakley Half Jacket sunglasses (polarized)
• Mizuno Wave Ascend trail running shoes
• Thorlo super cushioned running socks
• 6 Hammer gels (took 4)
• Camelback backpack with water (70 ounces)
• Garmin Forerunner 210 GPS watch (didn't wear heart rate monitor)
• Timex Ironman watch
• Pro-Tec knee wrap to keep my right knee happy and stable

With yesterday's result, I feel like I'm in, or very close to, sub-20-hour shape for the Leadville 100. The keys are to 1) get my ankle in good shape and 2) not get further injured.

Congratulations to everyone who finished the 2013 Leadville Trail Marathon!

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More about → 2013 Leadville Trail Marathon Race Report