RRR100 Podium: Myself (2nd), Rob Krar (1st), Jeff Browning (3rd)
Have you ever had one of those years where you have so much opportunity, more time to devote to training than you need, and ambition out the wazoo yet the world seems to continuously knock you to the ground? Well, maybe not the world but at least your own stupidity, especially the "I'll rest tomorrow" mentality. That seemed to be the case for me this year. Plenty of opportunity but too little structure in my training plan, or near complete lack of one.
As I sat in my room on race morning, relaxed yet eager to get the show on the road I thought back over the year I have had so far: I signed with Altra Footwear in December and opened up a world of opportunity. I was featured in an online shoe commercial, my racing kicked off in Malibu, California, and in May I raced on a small Spanish island off the coast of Africa with the best in the world! Unfortunately those races didn't go as planned. I underperformed, and then overtrained. Just 3 months ago I had to stop running and let my body recover. I had to completely reevaluate my training and if I was lucky, be able to stand on the starting line of the Run Rabbit Run 100 in September. Now just hours from the start I thought to myself, "what a whirlwind year it had been, I wonder what this race will have in store for me?"
As I sat in my room on race morning, relaxed yet eager to get the show on the road I thought back over the year I have had so far: I signed with Altra Footwear in December and opened up a world of opportunity. I was featured in an online shoe commercial, my racing kicked off in Malibu, California, and in May I raced on a small Spanish island off the coast of Africa with the best in the world! Unfortunately those races didn't go as planned. I underperformed, and then overtrained. Just 3 months ago I had to stop running and let my body recover. I had to completely reevaluate my training and if I was lucky, be able to stand on the starting line of the Run Rabbit Run 100 in September. Now just hours from the start I thought to myself, "what a whirlwind year it had been, I wonder what this race will have in store for me?"
Four... three... two... deep breath... Bang! The race is underway. My memory of last years quad thrashing suffer fest had faded and I'm back in Steamboat running 100 miles yet again. Some familiar faces from last year surround me such as Jeff Browning & Paul Terranova, along with Rob Krar, Nick Clark, Zeke Tiernan, Ryan Ghelfi, and a half dozen others of equal talent. The initial miles played out much the same with the leaders opting for a casual hike/jog up the resort. One small mistake at the front left us off course by about 30 seconds, but thanks to Keri Brusvoort we quickly corrected ourselves.
Its interesting to think about how a small 15 second detour can get into ones head and could quite possibly be a deciding factor in a race of this distance. Our detour was only 25 minutes into an all day/night, and for some, day, event. The first 10 or so guys charged (relatively speaking) up the ski slope towards the top of the Gondola in an attempt to recapture the front of the race. Others such as Krar and myself sat back and watched what in hindsight, was potential destruction.
A few weeks before the race I decided to try something new, running solely off of heart rate. After testing it out a few times in training, I felt that if I could stay below 140 bpm for the first 2/3 of the race then I would keep myself from blowing up. During my 3 months of training prior to this race I logging just one run over 20 miles and only two weeks above 70 miles, which for me, is way less then I would have liked. If I wanted even the slightest chance of competing for the large cash purse, let alone finishing, I had to run smart and controlled from the start. Charging up a ski slope barely 3 miles into a 100+ mile event would have been an extremely risky endeavor.
Its interesting to think about how a small 15 second detour can get into ones head and could quite possibly be a deciding factor in a race of this distance. Our detour was only 25 minutes into an all day/night, and for some, day, event. The first 10 or so guys charged (relatively speaking) up the ski slope towards the top of the Gondola in an attempt to recapture the front of the race. Others such as Krar and myself sat back and watched what in hindsight, was potential destruction.
A few weeks before the race I decided to try something new, running solely off of heart rate. After testing it out a few times in training, I felt that if I could stay below 140 bpm for the first 2/3 of the race then I would keep myself from blowing up. During my 3 months of training prior to this race I logging just one run over 20 miles and only two weeks above 70 miles, which for me, is way less then I would have liked. If I wanted even the slightest chance of competing for the large cash purse, let alone finishing, I had to run smart and controlled from the start. Charging up a ski slope barely 3 miles into a 100+ mile event would have been an extremely risky endeavor.
"The race doesn't start until mile 70", thats the the ultra running community says. Its mostly true, but forgetting that the race can easily be lost in the first 70 miles can sometimes be over looked. At RRR mile 40 marks a decisive point for anyone in the front of the race. Both this year and last it is where those who will compete take control and those who have underestimated the course and the distance reach that "oh shit" moment.
Two groups separated by less than 5 minutes was the extent of the excitement from mile 5 - 40 before eventually coming back together. I led the chase from Cow Creek (29.1) with Jeff Browning & Paul Terranova tucked in close behind, constantly monitoring my heart rate in order to keep it under 140. As we approached the descent back to Olympian Hall (41.3) we caught Brendan Trimboli, then Nick Clark, and eventually to our surprise, Rob Krar. Jason Ostrom was the last of the initial break to get caught and 7 of us cruised into Olympian within about 1 minute of each other.
Two groups separated by less than 5 minutes was the extent of the excitement from mile 5 - 40 before eventually coming back together. I led the chase from Cow Creek (29.1) with Jeff Browning & Paul Terranova tucked in close behind, constantly monitoring my heart rate in order to keep it under 140. As we approached the descent back to Olympian Hall (41.3) we caught Brendan Trimboli, then Nick Clark, and eventually to our surprise, Rob Krar. Jason Ostrom was the last of the initial break to get caught and 7 of us cruised into Olympian within about 1 minute of each other.
Descending down the Fish Creek Falls trail about 15 miles in.
When you're training volume is well below average and you have a race coming up, everyone tells you that you're "well rested". That might be the case, but the flip side is that you could just as easily be extremely unfit. I didn't know which side of that line I was currently on, but at this point it no longer mattered. My goal coming in was to finish, and to finish healthy. I had been dealing with adductor tendinitis for 5 months and it was finally starting to feel better. It wasn't until we caught the lead group, 40 miles in, that I allowed myself to actually think of this as a race.
Climbing up Fish Creek Falls road I was accompanied by Caleb Efta who was crewing for me (Along with Trent Beachy, Abby Taylor, & Lauren Harris). When Rob past us and started pulling away Caleb asked me if I wanted to chase him. A year ago, or even 3 months ago I would have said yes, but I had a plan and I intended to stick to it. My heart rate was a consistent 138 bpm, I felt good but that was nearing my self imposed threshold, so I said "no". Rob must have hit a low patch because about a half mile from the Fish Creek Falls (45.3) aid station I passed him again. Temporarily back in the lead, and feeling great!
Climbing up Fish Creek Falls road I was accompanied by Caleb Efta who was crewing for me (Along with Trent Beachy, Abby Taylor, & Lauren Harris). When Rob past us and started pulling away Caleb asked me if I wanted to chase him. A year ago, or even 3 months ago I would have said yes, but I had a plan and I intended to stick to it. My heart rate was a consistent 138 bpm, I felt good but that was nearing my self imposed threshold, so I said "no". Rob must have hit a low patch because about a half mile from the Fish Creek Falls (45.3) aid station I passed him again. Temporarily back in the lead, and feeling great!
Cruising towards Olympian Hall (41.3) with Jeff Browning and the rest of the top 7.
It pays to be fast through aid stations, at times not even stopping. Occasionally though you need to take a minute, five minutes, or more to prepare both physically and mentally for whats to come. Fish Creek Falls (45.3) was one of those stops. I was feeling amazing. So far the race was flawless, but I knew that a lot could change in the next few hours as the sun went down. I would not be seeing my crew again until Dry Lake which was 20 miles away so I took some extra time to prepare for the cold night to come. Leg sleeves went on, sweaty singlet was replaced with a clean shirt, many wet wipes were used to removed the sweat and grime from the day, and my night gear was checked and re-checked. It was my longest stop of the race, a solid 6 minutes, but it was well worth it.
When your legs are feeling good it doesn't take long to make up time in an ultra. Before I knew it I was back in the lead with Rob and Jeff. I was within my self imposed target HR zone, sub 140 bpm, so I went past them without so much as a thought. At Long Lake (51.4) I made quick work of filling a bottle and was out with about a minute lead. I had all the food I needed with me. Lots of VFuel in pre-filled UD gel flasks thanks to my crew. That would be the last time I would lead this race. When Rob passed me again, as he seems to do to nearly everyone in this sport, he did so with authority. There was no way I could match that effort and stick to my heart rate plan, so I watched him go.
Rob's lead continued to grow, +5 minutes at Summit Lake (56.9), then +14 minutes by Dry Lake (64.5) where I saw my crew again. At Spring Creek (69) his lead had stretched to +18 minutes. The descent took a little out of me. It was just enough to cause some soreness above the inside of my right knee. The same leg that has been plagued by tendinitis for 5 months. Luckily it subsided after I started climbing, but Krar's lead didn't. At Dry Lake (73.5) he had +25 minutes and my crew informed me that he looked strong. Then by the time I reached Summit Lake (81.1) at the top of the "never ending" climb he had his biggest lead yet, +34 minutes.
When your legs are feeling good it doesn't take long to make up time in an ultra. Before I knew it I was back in the lead with Rob and Jeff. I was within my self imposed target HR zone, sub 140 bpm, so I went past them without so much as a thought. At Long Lake (51.4) I made quick work of filling a bottle and was out with about a minute lead. I had all the food I needed with me. Lots of VFuel in pre-filled UD gel flasks thanks to my crew. That would be the last time I would lead this race. When Rob passed me again, as he seems to do to nearly everyone in this sport, he did so with authority. There was no way I could match that effort and stick to my heart rate plan, so I watched him go.
Rob's lead continued to grow, +5 minutes at Summit Lake (56.9), then +14 minutes by Dry Lake (64.5) where I saw my crew again. At Spring Creek (69) his lead had stretched to +18 minutes. The descent took a little out of me. It was just enough to cause some soreness above the inside of my right knee. The same leg that has been plagued by tendinitis for 5 months. Luckily it subsided after I started climbing, but Krar's lead didn't. At Dry Lake (73.5) he had +25 minutes and my crew informed me that he looked strong. Then by the time I reached Summit Lake (81.1) at the top of the "never ending" climb he had his biggest lead yet, +34 minutes.
Jeff Browning, a dangerous man in a 100 mile race. This sums up my reoccurring nightmare during the final hours of the race. Last year he passed me with just a few miles to go... This year I managed to redeem myself.
Just three months ago my body protested every time I went for a run. My groin was tight as soon as I stepped out the door and any ambition to run, let alone race, had left me. When I left the Summit Lake (81.1) aid station after over 16 hours of continuous movement, and more than 3 marathons in my legs, my groin felt fine. My ambition to race was back, and over the following 8 miles of ATV trail I dodged puddles, hopped over roots and even tripped and fell a couple times. I was having fun, mostly. Of the 107 miles (according to my Garmin), those were the only 8 which I truly raced. I knew I had no chance of catching Rob. His lead was far too big and his fitness & strength is world class. When I arrived at Long Lake (89.7), it was no surprise that I merely maintained the +34 minute deficit. I wasn't going to win, but I was content with finishing in 2nd place.
This race didn't hurt nearly as bad as it did last year. I was way less fit yet still managed to run a personal best at the distance and improve my time by nearly 30 minutes from last year. Its a huge testament to a proper race plan, running within your limits, and positive thinking. It was an honor to run with Rob who has shown us all yet again that he is one of the best at this distance, in the USA and in the world. To win Western States, then Leadville, and come to Run Rabbit Run and win yet again, truly inspirational.
This race didn't hurt nearly as bad as it did last year. I was way less fit yet still managed to run a personal best at the distance and improve my time by nearly 30 minutes from last year. Its a huge testament to a proper race plan, running within your limits, and positive thinking. It was an honor to run with Rob who has shown us all yet again that he is one of the best at this distance, in the USA and in the world. To win Western States, then Leadville, and come to Run Rabbit Run and win yet again, truly inspirational.
Being congratulated at the finish line by race director Fred Abramowitz.
The world didn't knock me down this time, or maybe I'm just starting to get a little smarter with my training/racing. Regardless, it feels great to have a spectacular day. I managed to run 107 miles, set a new personal best at the distance, place 2nd to the likely 2 x UROY, and put a $4,000 check in my pocket! More than anything I was able to do it in front of friends, fans, and sponsors: (Altra, VFuel, UD, ElevationTat, & GriggsOrtho). The congratulations and support from friends and family after the race was amazing, I'm lucky to have so much support from all over the world. I even signed my first autograph! Not bad for a running bum who just wants to play in the forrest and climb mountains.
Here's to smarter training, strategic race planning, and more great adventures to come!
Here's to smarter training, strategic race planning, and more great adventures to come!
Race Splits - By Aid Station
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