The Running Front

Race Report: Meredith Dolhare Ultraman U.K.

Posted on September 29, 2011 by Sir Isaac

“The only limits we have are the ones we place on ourselves.”

Prior to beginning the race report, I would be remiss if I did not mention and profusely thank my kick-ass crew from this event: Justin Andrews (Crew Chief), Mike Danenberg, and Jeff Daniels. They took a week of their lives and steadfastly devoted it to me, and my success at this race. Thank you so much for everything you did not only on the three days of racing, but also leading up to and afterwards. It is true what another finisher said about the event, it is 100% crew. We named our motley crew (with the help of my father) Team RedAssdMonkey, and were outfitted head to toe as such. Even our car was hilarious, and had a red blow-up dragon named “Welshie” tied to the top for three days. (See photo to left.)

At the race breakfast the day prior to the start, the announcer did a beautiful job telling the history of Ultraman, and making us feel part of an elite group. I found out that I would be one of 127 women ever to complete an Ultraman since 1983 on Monday (if things went well), and this was great motivation. There are less than 750 finishers male and female—ever. He also said two things that I could hear in my head when things got rough the entire weekend, and especially on the first day: 1) No Whining (he called it “wingeing”), and 2) If you don’t want to deal with the elements and excitement, go run a local 5k.

Also, I must say that participating, competing in and completing this event has changed my racing perspective forever. The sense of family present at Ultraman is contagious, and it was a blast sharing the course with only 29 other racers from 15 countries and their crews. You get to know each and every person, and it is very special. I made friends for life—what a bond!

Ultraman UK is a different animal due to the harsh nature of the last great wilderness in the United Kingdom—which was to be our course and stage for the ensuing three days. Yet, coming to Ultraman UK and complaining about the weather/elements would be akin to doing the Badwater 135-Mile Ultramarathon and expecting it not to be hot.

Day 1: 10k swim, 90-mile (143k) bike

I am not a person with many fears. That is why and how I simply jump right in and do things of this magnitude without really a second thought. Even though I am not the best or fastest swimmer, I was totally undaunted by the 10k distance. I had completed several extremely long training swims in open water and the pool, and I believed in my heart that I was ready. Wrong! What I did not anticipate was the wind and cold—inside and out of the water. I despise cold water. It is one of the things in this world that I dislike more than any other. It is almost, but not quite funny. Well, now it is funny, I suppose.

Arriving six days prior to the race, I thought maybe I would have a chance to get in the water and check it out since I had heard it was “pretty cold.” The first day we were there, Justin and I drove out to Bala Lake to see for ourselves. The wind was howling, it was in the mid-50s outside and the lake temperature was about 52 degrees. I walked to the water’s edge, put my hand in it, turned chalk white and without a word walked back to the car to leave. No freaking way! The water I had been training in for months here in Charlotte was mid-80s! And it is mid-90s outside! Certain that I’d be sick before even towing the line if I swam that day, I made the executive decision to skip it. No, thank you, Bala Lake.

At the race breakfast, there were all sorts of discussions about how the locals do not even swim in that lake because it is so cold—let alone for 10k. Talk of hypothermia and how to stay warm abounded. I left there even more concerned, and more nervous than I had been for anything in my short racing career. Finally, I was about to confront a real fear. At dinner that night, I admitted to my crew that I was very concerned about the water; however, I did not tell them that I was so concerned I worried I would not finish that leg of the race. Thoughts of mentally preparing for this event for nine months, completing four Ironmans back-to-back to ready myself, and swimming more than I ever have in my life all for naught danced in my head. I was going crazy.

Race morning it was absolutely freezing outside with 35mph winds. Perfect! The entire way to the lake—about a 30-minute drive—I did not say a word. We were the first ones there, which meant I had plenty of time to stare at the freezing cold water that today also had white caps. I was so bundled up you could not even see my face. The race director jokingly said, “You sure you can do this?” He didn’t realize that he said exactly what I was thinking! The Canadian and Welsh racers seemed just fine. They were used to the cold. The Welsh used to the wind and rain. It was really annoying at the time. Both thought the water was okay. Grrrrr.

Finally, it was time to swim. To my credit, I had not actually been complaining out loud at all during this time. All of this had been going on in my head, and I am certain it was written all over my face. Yet, when the time came, I put my wetsuit on, lubed up my face with Vaseline so it didn’t go into shock in the water, donned booties for my feet and went for it. My amazing crew had hot water ready to pour down my wetsuit right before the gun went off, and I think this helped immensely. If you are ever going to do a cold water swim, keep peeing in your wetsuit and be certain to pour warm water down it before the start. Plus, make sure your booties fit! Mine were too big and really slowed me down; however, there was NO WAY I was going to take them off.

Once I got in the water, I resigned to shut up or get out. So I just started swimming. The swim was set up to be one mile out, one mile back—times three.

It was really, really choppy because of the wind on the way out to the turn buoy, but then we had a tail wind on the return trip to shore. In theory, this sounds great. But, a couple of the buoys had gotten loose due to the crazy winds. Some people benefited greatly from this, and others of us got the rough end of the stick. The faster swimmers made it to the far buoy two different times while it was still loose and closer to shore—which means they swam a shorter distance AND had ridiculously fast times. Like, world record—not possible for 10k—times. Once the race organizers realized that they had gotten out of the water too fast, the lovely people MOVED THE BUOYS on those of us still in the water. Not cool. In fact, I had two different buoys moved on me WHILE I WAS SWIMMING TO THEM. Talk about your head being messed with when you are already not well! That was a first. At one point, I was almost to a buoy and they picked it up and moved a LONG ways further.

I looked at a kayaker and said, “Where the hell did the buoy just go? It was just here!” She pointed WAY out in the lake. “I’m not swimming out there. No one else had to. Why are they moving buoys in the middle of the swim?” The answer did not make me happy.

My other personal favorite that I find funny now but almost made my head snap off at the time was, “Just swim straight,” following them moving a renegade buoy in the middle of the lake that I, of course, had followed out there. They took that buoy away and said I was too far out—that I shouldn’t have followed that buoy. Oh, that’s just great. If I could swim straight then I wouldn’t be the only ya-yo in the middle of lake now, would I?

The worst part of all of this is that more than half the field had ridiculously fast swim times thereby setting up their overall times to be shorter. So, for three days, I was working from a pretty serious deficit after the cluster in the swim. However, I am happy that I swam the distance of an Ultraman. I do not think they should have moved the buoys on the rest of us. They should have just put an asterisk on the results and said there were extenuating circumstances with the wind. I fought the rest of the weekend to make up some of this time. But not all of us did the same distance, and it was very frustrating—especially since the water was so cold. Some of us were in that cold water a long time. My swim time was 3:25 for 10k.

My transition was a disaster, and counted into the bike time for the day. The people who got out of the water in two hours were, well, only in the water for two hours! No one has ever done an Ultraman swim in two hours, by the way. Anyway, I digress again. Justin was trying to rush me out of transition, but I was frozen. I had to tell him to stop because I couldn’t move either shoulder—they were congealed—plus my feet and hands weren’t working. They poured hot water on my hands and set my feet in a bucket of warm water. Finally, after more than fifteen minutes, I was out of there and onto the bike. I didn’t realize that my brain wasn’t quite working yet at the time; but I took two wrong turns in the first seven miles. You do the math!

Eventually, I settled into the bike about the time that it started pouring down rain. Oh, well. I really did not even care at this point. The wind was still howling with gusts up to 35mph, and I just put my head down and rode. I don’t really remember much of the rest of the day other than I was descending some pretty treacherous roads in wet conditions really fast on my tri bike. I started having fun, and couldn’t believe how hilly and narrow the route was. It was relentless. The crew did a great job trying to keep me going since I was having trouble getting to my nutrition in the wind. The traffic was REALLY close to us, and it was raining so hard that I couldn’t see where I was going. I would ride with my glasses down my nose until I had to descend, and then I would raise them so the rain didn’t cut my eyes. Crazy. Making some passes on this day following the disastrous swim helped my morale. At one point, we passed two people at the same time: one guy was actually IN his van because it was raining so hard, and the other I went flying by going UPhill. When it is rough outside, those kinds of things at least keep you entertained.

By far, these were the worst conditions I have ever raced in for an entire day. It was brutal. The wind, the cars, the cold water, the horizontal rain, and the terrain: all of it was crazy. I learned a lot about how to control my bike in these conditions—that’s for sure. And I conquered a huge fear of freezing cold water. Nothing will seem cold to me anymore! I finished the 90 miles in 5:40 but they add the transition to it (unfortunately), so it looks like 5:55. I will remember this for my next Ultraman.

Day 2: 171.4-mile bike (276k)

The crew did an incredible job getting me home, fed and relaxed following a long and brutal Day 1 of racing. They were extremely organized, and whisked me right out of the finish area with a mylar blanket—reminding me not to be Chatty Kathy and to go home to get warm and dry. The race director and my crew were kind of cracking up at me because I opted to just ride my bike home. I was so soaking wet that it seemed to make more sense at the time. Now I realize that it is kind of funny. Anyway, as a result, I woke up on Day 2 feeling very fresh and ready to ride. Knowing full well that this day was going to be hard and long, I was excited to spend it doing what I love the most: riding my bike.

Although this course is extremely difficult and the grades are ridiculous, the sheer beauty of it is simply magnificent. I’ve raced in many gorgeous places, but I’ve never seen anything quite like this. Several hours into the bike on Day 2, I waved the crew car alongside me as I rode along the Irish Sea and said, “I have to admit, this doesn’t suck!” At this moment, I remembered something my ultra friend Charlie Engle always says to me, “No matter how good you are feeling, it will subside. No matter how bad you are feeling, it will go away, too.” I was feeling really good right then, but things were just about to get hard.

The most important thing on Day 2 was to remain focused and not waste any time on frivolous stops. Unfortunately, I had to go to the bathroom from the time we started, and this caused me to lose the people I wanted to keep in sight. It was way too early to pee of the bike! Each of my stops was quick and to the point, and there were three of them for bathroom breaks. I had one mechanical problem that caused me to lose some time when my derailleur kept skipping and finally went bonkers on one of our steepest climbs of the day at Mile 95. Do NOT unclip and try to fix something on a 16% grade! My crew was nowhere in sight, and I couldn’t get my foot back into the clips. Another crew found me hanging on the guardrail of the climb trying to re-clip. One of their members held me in position while I clipped back in and then ran me up the climb a bit to get momentum started again; but the damage was done. I had lost at least ten minutes messing with this, and I felt like a total spaz.

I was not happy with myself for the snap decision I made on that climb to attempt the derailleur fix alone, and I had to remember that I had been riding well up until that point. I had started to get negative, and I needed to change the mindset. I reminded myself that I had been descending better than I ever had in my life, and to keep moving forward. Remember the good moments of the day, and don’t start acting crazy even if you feel crazy. Bonkers takes too much energy. One of the highlights was that I had a 1:01 mile split descending a steep. 1:01! That is like 55mph and a new record for me. It was so fun.

Justin (who rides with me all of the time) said he has never seen me do anything so focused as the way I rode this day. I had only done one ride this long EVER, and I knew that wasted time was the killer. The Race Director (Simon) is a very sadistic man who decided to put some of the hardest climbs into the route right about the time you start to lose your marbles on a day this long—between miles 140-152. It seemed like we were climbing forever. I was waiting for a descent, and it never came—the route kept ascending. I was cursing Simon, but I kept moving. I knew this was the point that would make or break my day, and maybe my race. I made two passes during this time, and again—this gave me some momentum to shut it down for home. Other people were having a harder time than me.

Once I got through this labyrinth, which is what it seemed like to me, hell hath no fury like the way I rode for home. I was talking to myself, talking to the cars, whooping it up to the crew who were flawless yet again on a LONG day, and felt like I had nitro on my bike. Even though it rolled up and down back towards town, I stayed in my big ring and pushed the hills. I was NOT going over 11 hours, and I had lost some time in the past couple. I was like a pony that could smell the barn. Part of this was due to my new nutrition source, Generation UCAN (www.generationucan.com), which I do affectionately call “NITRO” now. So far, so good; I had not throw up or even felt sick once. Amazing! I think poor Jeff is going to turn into a UCAN after making so much of it last weekend.

I thought, “Mer, please get back safely in this last twenty miles so you can start tomorrow on your feet! Yeah! Tomorrow you get to run—you are on your legs for the first time.”

Now that the race is over, I see how incredible that is. I was already on to the next day. I wasn’t worried about running; I was EXCITED to run. My mindset was not negative about the third day—it was pure acceptance. I suppose that all the mental preparation paid off. It felt just like the end of an Ironman bike where I start to get my head together for the next leg. Every time I hit mile 90 of an Ironman bike, I start to think about the joy and safety of being on my feet. This was no different—other than the bike leg had been 16 hours and 25 minutes in two days.

With three stops for nature breaks, and two for mechanical issues, my bike time for Day 2 was 10:45 and moved me up the ladder a bit more. I was happy with this, and had a blast. The legs were feeling good. The crew took great care of me once again and were organized beyond belief. Thanks so much to Mike Danenberg of Performance Therapy (www.performance-therapy.com) who came along and each night cured what ailed me using A.R.T. and massage so that I felt good as new in the morning.

Day 3: 52.4-mile run (84.3k)

Another one of the things I was most afraid of with Ultraman was waking up three days in a row for such an early start after so much activity the day prior. Suffice it to say that I am not a “morning person.” I’ve done American Triple T, which is sort of like Ultraman on a much smaller scale—several early mornings and a crazy amount of activity. I remember being exhausted by the third day simply trying to wake up! The evening of Day 1, I made too many phone calls and texts, etc., and ended up not getting into bed until 10:30pm. Big mistake considering our starts were at 6am. So, the evening of Day 2, I was ready for bed and in my room by 8:45pm. This paid dividends as Simon had moved the final start to 7am. I got 8.5 hours of sleep. For me, this is almost two nights worth at home!

I woke up before my alarm and did what most of us have done when and if we have to test our legs following a hard workout: got out of bed and lifted one leg at a time to see where they stood. Hmmm…so far, so good. I thought things were firing on all cylinders. So I hobbled downstairs for my pre-race breakfast of two UCAN shakes and checked the weather. Uh-oh. Crap! More rain and lots of wind. I had to get my head wrapped around running in that for however long this was going to take, I’m not going to lie to you. Three days of this starts to wear on you. Ugh.

Justin and I had a pacing talk before we left that was sort of hilarious because he was trying to psych me up to go under ten hours. He didn’t know that I had a goal of under nine hours. With something like this, you almost don’t want to vocalize a crazy goal like that for the third day, but I said something like, “I have no interest in running a 9:52, Justin.” I would have to run two sub 4:30 marathons back-to-back in order to achieve MY goal—over four mountain ranges—in unspeakable weather conditions. Not to mention, I don’t have much experience running hills. On this course, that could be a real problem! The entire first 18 or so miles is pretty much uphill. Then the some downhill, some flats, some rollers and BLAM! Oh, my. What the heck are we going up now?

I knew from the start that I felt pretty good. It was pouring down rain, and I had the right gear on. My CEP Compression run shorts and socks (www.cep-sports.com) were the perfect choice in this type of weather, and they were helping my legs feel solid. The shorts did a good job of whisking water away, and I wasn’t chafing. I had on my Newton trail shoes (www.newtonrunning.com), also, which are weather resistant. From around the third mile, I started running with a guy named Enrique (Ki-ke) from Mallorca, and we stuck together the entire time. In ultra running, it is amazing how much this can help. Our crews became buddies, and we all started working together. Ki-ke and I shared the wind up some terrible terrain between miles 8-19 because it was howling up to 50mph with the rain pouring down sideways. Never, ever have I run in anything like those conditions—not to mention UP something like that in those conditions! It helped to commiserate with someone. At the halfway point, I changed my clothes and Newtons in order to stay warm. I’ve been in this situation before, and once I get cold, I am screwed. Even though it took me a little time, it was an important step for me. This was my only stop. The boys put my shoes on the defroster to dry them, and I changed those one more time but this only took a second. It is amazing how much this helps. Remember to do this if you run an ultra in bad conditions and start to get cold.

From miles 40-43, we ascended something unlike anything I have ever gone up on foot. I refused to stop running or to walk simply because I was so curious to see if I could do it, and I didn’t want to lose Ki-ke! I pretended like there was a tether between his back and my front, and I wouldn’t let him get more than 15-feet in front of me. The grade continued from 15-18% that entire time. I definitely could not talk to the crew. At one point, Jeff tried to give me a UCAN and thought something was seriously wrong with me because I was muttering under my breath over and over.

Justin said, “Oh, no, dude. She’s counting.”

Jeff said, “What? Why? I don’t understand.” Mike was equally confused.

“She counts in order to keep her cadence up and get her mind off of the pain. She can’t even see you right now—totally out of it.”

Once we got to the top of the big climb (see photo to the left), it was the most amazing fairy tale view I have ever seen. Ki-ke and I knew we were almost home. We started speeding up, and kept that cadence until the end. We made one final turn onto the main highway that would eventually lead us into town, and ran the last 10k pretty fast. During this time, we decided that we wanted to finish together with our crews on either side, and this was very special. This is what Ultraman is about, and made the race for me. He had his flag, I had my flag, our crews were with us and we were all holding hands. What an incredible day.

Little did we know, but we had pushed so hard in the final 10k that we had made another pass and were gaining fast on three other people. They finished between eight and five minutes in front of us—they were right there! But, there was nothing we could do in the end, and it was a perfect end to the most fun I’ve ever had racing. My run time was 8:57—almost an hour faster than Justin told me to run.

Nutrition

I feel compelled to make a short section on nutrition since I am known for throwing up in races. Already, I have had multiple people ask me if I puked my way through Ultraman. I am happy to say the answer is NO! In fact, I did not throw up even once—nor did I feel nauseous at all. Finally, I have found an answer to my nutritional needs in Generation UCAN. I fueled solely with UCAN and water (even for breakfast), plus a couple peanut butter crackers and Honey Stinger chews mid-way through the bike on Day 2. On Day 3, Jeff put a half scoop of First Endurance Pre-Race into my UCAN post Mile 40. That is it. And I never bonked. I finished each day with energy left in the tank. It really is quite remarkable.

I would like to thank Generation UCAN and Coach Bob Seebohar of Fuel4Mance (www.fuel4mance.com) for working with me to prepare me for this event. He totally changed my nutrition outside of race day in order to make me more metabolically efficient, and I needed less than 80 calories per hour for this race. Considering I was in excess of 250 before working with him, and throwing up an average of six times a race, this is purely a miracle. He only had two months to do this. I am nothing short of amazed because I did not think it could be done; but I was willing to try absolutely anything.

Conclusion

All in all, my total time was 29:04.49 with a 3:25 10k (6.2-mile) swim, 15-minute transition, 16:25 on the bike for 261.4-miles, and 8:57 for 52.4-miles on the run. There were 29 starters, 22 finishers (25% DNF rate among ultra and Ironman veterans—trust me, it was hard). I was the 2nd female, and 14th overall—plus the 2nd American out of five. Congratulations to everyone who took part—crew and athletes! Prior to the event, I had a sub-30 hour time goal after looking at the times of the other two Ultraman events in the world, and factoring in that this would be my first and unchartered territory. I didn’t think this would be a problem, and I thought I could go faster than that. However, I don’t think anyone expected this one to be quite as hard as it actually was. It took the cake, as they say, and will set the bar for Ultraman events to come. My only regret is that I wasn’t able to drop those extra five minutes and achieve a 28 handle. I was so close!

Thank you so much for taking the time to read this novel that is my Ultraman UK race report. I hope you enjoyed it, and I’m sorry that it is so long. It was an interminable three days that seemed to fly. If you have any questions, please don’t hesitate to email me. If you read this and I raced with you in the UK, it was a pleasure and I hope to see you all again.

Posted in Athletes | 1 Comment

Winter Vinecki Defends IronKids National Championship

Posted on September 20, 2011 by Sir Isaac

Over 1,000 athletes showed up Saturday, September 17^th, 2011 for the Hy-Vee Ironkids National Championships in West Des Moines, IA. A cold front turned the triathlon championships into a duathlon. The traditional 300 yard swim portion of the triathlon was substituted with a 1200 meter run in the senior division. Winter Vinecki, age 12, (racing age 13 y/o female division based on USAT age-up rules) was able to strategically adjust her race strategy to help her achieve her second consecutive IronKids National Championship Title.

Winter used the opening 1200 yard run to quickly open up an early lead coming into the first transition. Though the rain held off during the race, an early morning rain shower just minutes before the start was enough to create hazardous conditions on the bike course. Turns proved to be extremely slippery, as many riders lost control and fell off their bikes. Despite a slick road surface, Winter was able to maintain an 18.7 mph average on the bike, which turned out to be the fastest bike split in her age division and the second fastest female bike split of the day.

Heading out onto the two mile run course, Winter followed tightly behind her main rival, Gina Johnson, matching her stride-for-stride. A time-trial start gave Winter a 12-second advantage despite being a few steps behind her friend and fellow competitor. Fighting side cramps half-way through the race, Winter summoned her inner strength, reflecting on the fact that no pain she was encountering could match that of which her dad endured during his losing battle with prostate cancer. The cramps subsided and it was a sprint to the finish. Gina tried to open the gap with 100 yards to go but Winter quickly responded with the speed and determination she has shown all season. Winter narrowed the gap enough to take an 8-second victory over Johnson and secure a repeat performance as the 2011 Ironkids National Champion.

Tears of both joy and heartbreak were exchanged across the finish line as both Gina and Winter embraced one another in the spirit of the sport. As she crossed the finish line, Winter looked up and pointed to the sky in a subtle dedication to her father. “This one is for you Dad!”

Winter continues to defy the odds season after season. In the days leading into most races, while other athletes are resting and off their feet, Winter undertakes a grueling schedule. Her coaches beg her to sleep-in, stay off of her feet, rest and hydrate 24 hours before competition. However, with her job as Ironkids Ambassador and her duty to Team Winter, such luxuries are often not fathomable. Speaking at schools before and after Ironkids events, she delivers inspirational and motivational talks to kids, preaching about the benefits of leading a healthy, active and positive lifestyle. The day before races, Winter speaks at pre-race meetings and works at the Team Winter expo tent. Though busier than most athletes could possibly imagine, she never turns down an opportunity to talk to a young athlete, sign an autograph, give race tips or pose for a photograph.

For Winter, defending her championship runs much deeper than the simply joy of victory. With an inner drive fueled by her goal of finding a cure for cancer, she relishes in the fact that with each large-scale victory, her message becomes that much louder. For every victory she receives, her first place IronKids trophy is given to a family affected by prostate cancer. Last year’s National Championship trophy does not sit on the family mantel. It is in the hands of Michael Milken; a prostate cancer survivor and founder of the Prostate Cancer Foundation. Since the founding of Team Winter in 2008, Winter and her Team Winter athletes have helped raise over $300,000 for prostate cancer awareness and research. She will proudly distribute all eight of her first place IronKids trophies from the 2011 season, including her National Champion trophy, to various families; reminding them that someone is out there fighting for them to ensure that one day, people will no longer have to suffer from this all-too-common affliction.

As a means of raising awareness for prostate cancer on a global scale, Winter will be launching a world marathon tour. Beginning in the Spring of 2012, she will be running a marathon in every continent over the next two years in the hopes of raising funds and furthering the awareness of prostate cancer in areas she has yet to traverse. For more information on Winter, her goals, future projects, or to contact Winter herself, visit teamwinter.org. Follow Winter on Facebook (Team Winter and Winter Vinecki) and on Twitter @teamwinter.

Posted in Athletes, Race Reports | Tagged Ironkids, Team Winter, Winter Vinecki | Leave a comment

Winning the Air Force Marathon: Natural Running Center’s Dr. Mark Cucuzzella, 44, Placed First in 2:38

Posted on September 19, 2011 by Sir Isaac

Reposted with permission from the Natural Running Center

When I got the email late Saturday morning from Mark with just two words in the subject line, “I won!”, my digital jaw dropped in astonishment. Just a few weeks shy of his 45th birthday, Mark topped a field of 2,500 runners at the 2011 Air Force Marathon, which started and finished at the Wright-Patterson Air Force base in Dayton, Ohio on September 17. In addition to being fleet of foot, Mark is a Professor of Family Medicine at West Virginia University School of Medicine as well as a Lieutenant Colonel in the Air Force Reserves. Wanting to know more about his amazing victory — he won by five minutes in a time of 2:38– I fired off several questions to Mark and he quickly responded. So without further delay, here’s our exchange. But first, all of us who are involved with the Natural Running Center, are extremely proud of the NRC’s co-founder and executive director who showed that age should be no barrier or hindrance to performance. — Bill Katovsky

You last won this race in 2006. What were the differences between now and then in terms of your training?

I last won this race in 2006 just shy of my fortieth birthday. In 2006 life was a lot less busy. I had time then to focus more on my running and do some of the harder sessions necessary to run fast. Currently running fits 100 percent in the relaxation part of my day; if it did not the running and life in general would not be sustainable. In 2006 I would do marathon pace 2 hour runs in the 6 weeks leading into a marathon. Now my long runs are all relaxed and low heart rate, and no more than 2 hours. I did no traditional interval sessions then and I do not do these now either. I do really short neuromuscular work several times a week with 4 short 50 meter strides and light skipping drills to wake up the recoil and springiness in my stride. In 2006 I started to run in level shoes, now I run barefoot or minimalist in training. So that’s another progression.

How many times have you done this race?

Looking back this was my eighth race and sixth in a row. I was second in the inaugural race losing to a college rival runner Andy Herr out of NC State. He beat me in college XC and translated that to the marathon.

Here are the years, times, and place

1995 2:32 2^nd

1996 2:34 3^rd

2006 2:31 1^st

2007 2:34 5^th

2008 2:39 6^th

2009 2:44 4^th

2010 2:42 5^th

2011 2:38 1^st

One other note. Out of close to 80 marathons that I have raced, only have 2 have been over 2:45 and 24 of last 25 years with a marathon under 2:40, 22 of the years under 2:35.

Mark was flying in his new 5-ounce, zero-drop Newton MV-2's.

What shoes did you wear in 2006? And in Saturday’s race?

In 2006 I was wearing a Brooks Burn. I was sponsored by them at the time.In 2011 I wore the new Newton MV2. This is a 5-ounce zero-drop shoe which is firm and responsive.

Given that a majority of your training is barefoot, what are the differences in racing shod?

I want something with a close to barefoot feel; that is a firm shoe with no heel elevation. Also need a nice toe-box so I can use my “Correct Toes”. These keep my big toe in the right position for stability and spring. You can run faster on this course in shoes than barefoot. There are lots of rough stretches of pavement which would be tough at 6 minute pace in bare feet. To race a marathon you need to be in total relaxation mode and let it go. Barefoot on unfamiliar textured terrain is a challenge in itself. You can go more reckless in shoes too as you can get away with flying down the hills, and which is a good thing in a race. The Newtons are different as they are not traditional soft foam, but rather a firm TPU membrane with recoil properties. To me this enhances efficiency, and does not sap it away like traditional EVA.

Will you ever run a full marathon barefoot?

Sure, I need to find a nice scenic course with a good smooth road. I would not “race” this either and rather focus on smooth technique and enjoying the day. I ran Big Sur several years ago. This would be a nice barefoot run, or Napa Valley and finish with a nice glass of red.

How many miles do you train per week? And do you do any other sports or physical activities?

I probably log 50-60 miles with a long run of 1:45-2 hours. I play in the backyard often with my dog and kids.

With your incredibly busy schedule of being a family physician, owner of Two Rivers Treads, and frequent travel to speak at sports medicine conferences and clinics, how do you even find time to run?

I run when there is opportunity, often very early in the morning and sometimes at lunch. The beauty of running is that you can run anywhere and anytime. I have a headlamp for running in the dark

Does everyday stress ever affect your training?

I use my running (and deliberately shun the word “training”) as the daily reset button. The harder and busier the day is the more I need to do an easy run. This relaxation counters the sometimes toxic levels of stress that comes with being overextended. If running were another stress it would not be sustainable, therefore all of my running is relaxed. Often people read schedules developed by elite athletes and they have weekly strenuous sessions. Now if you are an elite athlete and the rest of your day is the relaxing part then you can add frequent stressful workouts. For 99.9 percent of all runners this is not the case. We all have busy and stressful lives and the running must fit into the “yin” of the “yin and yang” circle.

How did you celebrate after the win? Were your legs sore?

I have a trace of soreness now 24 hours after the race. At the post-race tent I celebrated with teammates with a few beers, a pizza, and later 2 glasses of wine (good mixed fat, protein, and carb recovery). When I got home that night my family had a nice Boston Crème pie waiting. This was the real celebration. To my two kids, it was if I had won the Olympics. I brought home a really big trophy and they loved it. They made me congratulation cards with crayon drawings of Daddy leading the pack. On Sunday morning I ran 40 minutes barefoot and felt really good considering the hard 26 yesterday. I even mowed the grass too for an hour with a push mower.

What was it like to be out in front the entire race? Were you in a state of suspended disbelief, thinking “where is everyone?”

When you run a marathon you just focus on your own pace and feeling. I had plenty of company with a police lead car and 4 Military Police on bikes next to me. So at least I felt safe and did not need to think about turn. I just looked ahead at the car. There were tons of spectators out in the towns, at the aid stations, and on base. So it was never lonely. At least 20 bands too and since I was the first runner they really cranked it up. Heard some AC/DC, Zeppelin, Elvis, and lots of other spirited tunes to give me a little boost.

How many other runners in their 40s in the U.S. can go sub 2:40?

There are quite a few 40 year old runners who can run this time; at 45 years, not too many

How was this race different than Boston 2011 when you ran 2:37?

I consider the solo 2:38 yesterday a better performance. In Boston we had a nice tailwind, there are no turns, and there is always either a group to break the wind or another runner you are chasing. To solo run a 2:38 on a course with several hills takes more effort.

Some of the runners in the Air Force marathon were half your age! Yet, you were able to flick on your afterburners for 26.2 miles and they weren’t. Why is this so? How does one build up endurance and speed?

Running is all about efficiency and economy, a term Dr. Phil Maffetone calls “aerobic speed”. This is the speed you can achieve while still in your true aerobic zone (where a good portion of fuel is fat). Go a little faster than this and you are burning all glucose/glycogen. We only have an hour and a half of glucose/glycogen in the tank so this strategy does not work for a marathon.

I do almost all my running is very relaxed at a heart rate of about 145 or lower and do supplemental short 50 meter sprints and light plyometrics to keep the range of motion and “quickness”. You want to be able to run “fast” without running “hard.” That is the secret.

I work on kinetic chain strength and stability also by spending a lot of time standing on one leg. I do not have a chair at my desk and do most of my working at a stand up desk.

The day before the race you were on your feet the entire day giving talks on footwear education and running. What were some of the topics you covered? And, weren’t you tired by the end of the day? So much for taking it easy the day before the race.

Yes it was a busy couple of days giving talks at the expo and speaking with fellow soldiers about their running. I covered the basics of a program we are about to launch called “Efficient Running”. We are tasked to build self instruction modules for soldiers on aerobic development, core strength for running, and running mechanics. The talks brought much interest and curiosity. Runners cornered me for an hour after each of these talks to get advice on their injuries.

What did you eat the morning of the race? Did you eat or drink anything during the race?

My usual breakfast is several cups of good coffee (this is normal for me), a couple bagels with peanut butter, and a banana. I eat about 2 hours before the start and then have a Power Gel at the start. I use a Power Gel every 30 minutes during the race and take only water. I do not drink beyond what my body senses. So maybe 20 ounces along the way yesterday. It was cool.

Dr. George Sheehan, the late philosopher king of running, dealt with his declining marathon times by cutting back on the frequency of runs per week. Instead of going five miles a day, six times a week, he reduced that amount to running three times a week while boosting his mileage to ten miles per run. He was still running thirty miles per week, but it was offset by additional rest days. He stuck to this training regimen for three years, and at the age of sixty-two, Sheehan set a personal best in the marathon by going 3:01. Can you see yourself going even faster in the marathon in years to come?

I think I could run faster if I chose a goal race and life calmed down enough to do some of the necessary harder sessions to really get into “race” shape. Currently, there’s not enough time to sleep and recover so the running can only be easy. With the right prep and the right race I think I can go under 2:30 again. I’ve run under 2:25 a couple times in my 20’s, but doubt I’ll get there again. But really the times don’t matter. I’m happy to be able to wake up and run pain free even if I never raced again. In some ways though I feel obligated to jump into the races since a big mission of the Natural Running Center, Two Rivers Treads, and the United States Air Force Efficient Running is sustainable running. If I were just another “former runner” trying to tell folks what to do it would have no credibility or relevance. I’m learning and experimenting everyday too.

What’s up next on Dr. Mark’s race calendar?

The biggest running challenge is a race where I’m not running but directing. On October 1, we’re hosting nearly 3000 runners in Shepherdstown with Freedom’s Run (www.freedomsrun.org). I direct the race and believe me that when I say running a marathon is easy; you just show up. Finally, come see our new Two Rivers Treads blog calledRun Shepherd. We just posted a short video of one returning Freedom’ s Run competitor, Don Taylor, who is 80 years old!

I have Marine Corps Marathon late October. I will be part of Air Force team. This will be my nineteenth Marine Corps. This was my first marathon in 1988 and I ran a 2:34. It would be fun to achieve that time again. I will run the JFK 50 mile in November to finish the fall running season.

Posted in Running Form | Tagged Air Force marathon, Dr. Mark Cucuzzella, Natural Running | Leave a comment

Race Report: Thom Ward’s Denver Half Marathon

Posted on September 14, 2011 by Sir Isaac

Newton Running’s own legal intern Thom Ward breaks down his first podium in a half marathon!

I love racing, and so despite only 45 miles of running in the past month, I couldn’t pass up the opportunity to run in the Denver Half Marathon. I’d been recovering from an IT band injury, but was still certain I could finish the race. I was excited to be running in Newton’s Distancia lightweight trainers, and a great singlet from our Singapore distributor.

The course is a series of loops, and is roughly consists of one-third each concrete, crushed stone, and narrow singletrack, (with a short patch of beach-running). Not ideal conditions for a PR, but the varied terrain kept the race fun and challenging.
I’m under no illusions that I’m anything but an average runner (Newton-sponsored athlete Craig Alexander ran the same distance twenty minutes faster at the 70.3 championships the same day), but when I’m standing at the start with the national anthem playing, I’m ready to RACE. I ran the first two miles just under six-minute pace, keeping the lead pack in sight, until cramping forced me to slow my pace for the next two miles and walk an aid station.

After three people passed me, I managed to pick up the pace again, and dial into my goal pace of around 6:45 minute miles. Around mile six, I noticed two men trailing me, one twenty meters back, and the second a bit behind him. I couldn’t shake them for the next twelve miles, despite forcing myself to work the hills as hard as I could to open a bigger gap. I finally had my chance to make a gap at mile twelve when we entered dense brush, with visibility limited to five feet ahead. I charged through the brush over the next half mile as hard as I could, knowing that the two behind me wouldn’t see me making the effort. After emerging from the brush for the final mile, I didn’t see them again, and finished with a smile, third in my age group.

The Denver Half is in its second year, and is a beautiful and fun course, staffed by cheerful volunteers. However, the non-standard 13.45 distance and the poor course markings lessened the experience a bit. I twice came to an intersection to encounter chalk course markings simultaneously indicating that I should turn both left and right. The 10K course winner was so confused by the markings that he ran past the finish, and entered the finisher’s chute from the opposite direction. Still, I had a great day, and most runners I talked to were in great spirits at the finish as well.

Photo credit: Annette Mitchell

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Ask Sir Isaac: “Why do Newton shoes cost so much?”

Posted on September 13, 2011 by Sir Isaac

Welcome to the first installment of “Ask Sir Isaac.” We hope to make this a weekly article on The Running Front and as such we need your questions! You can submit them on our Facebook Page or on Twitter. Without any further ado, here’s Sir Isaac!

Hello there everyone! I know what you’re thinking; “Hey, didn’t you pass away in 1727?” Well, yes but I make special trips back every now and again to throw down Ye Olde English learnin’ on you modern folks. Today’s question comes from Shawn B.:

why do newton shoes cost so much? I know the pat answer is “durability.” But what is it about your shoes that make them more durable than “Brand X”? Do you not use EVA? Is it because of a forefoot/midfoot strike? A midfoot strike still results in a pounding to midsole cushioning materials, which eventually wear out. I have heard that your forefoot lugs also wear out fairly fast. Brooks, Nike, Asics, Mizuno all use midsole cushioning materials that are built to last (DNA, gel, air, wave plate) but as we all know, break down at approx. 350-400 miles. You must be claiming that your midsole materials are superior in some way, right?

Rather than answer this in one lump, I think I’ll break it down point by point.

We do in fact use EVA in our shoes but it isn’t placed to take to be the primary force of any footfall. Rather, the EVA merely acts as a support structure for the bulk of our patented technology. Newton Running shoes are very durable because of their construction, and because the structure of the shoe allows for a natural gait.

In a natural state (barefoot) the foot does not slide into the ground, landing on the heel and ripping skin along the way; nor does it have a strong toe-off which would be extremely abrasive to the ends of your toes. In order for this technique to manifest itself in a shoe, we have eliminated a large, built up heel. The Newton Running heel to toe height differential (aka “drop”) is a maximum of 3% (Sir/Lady Isaac and Terra Momentus). As a benchmark, the industry standard drop is about 12%. This means that Newton Running shoes are effectively flat like the drop of a bare foot.

As to the lugs which Newton Running refers to as “Action/Reaction Technology™” (they owe me for that one!): in a traditional EVA shoe, the EVA foam would soak up roughly 60% of the impact force on the forefoot but would return very little of that energy resulting in a loss. The Newton Running Action/Reaction Technology™ absorbs roughly 40%+ more impact shock than any other medium and returns 85% of what would have otherwise been wasted energy. This helps with efficiency and mimics the natural elastic recoil of the human foot.

As to the comment about the lugs, “I have heard that your forefoot lugs also wear out fairly fast.“, rather than me rewriting something that has already been well written, here’s a link to Newton Running’s info on normal wear and wear patterns: http://newtonrunning.com/support/faqs/running-shoe-wear-patterns

Beyond the technology, Newton Running is the only company that holds as one of its primary goals education. They want to see you run long, strong and healthy. With that in mind Newton’s co-founder Danny Abshire wrote his book entitled Natural Running: The Simple Path to Stronger, Healthier Running as a way to bring proper natural running form and mechanics to anyone.

Finally, I’d like to point out that Newton Running is a very small company. They’ve only been around since 2007 I would argue that relative to the size of Newton Running, it’s impact on the running and triathlon world has been monumental and continues to grow in leaps and bounds every year. Newton Running holds 13 worldwide patents and makes shoes that have a premium technology and 15+ years of research behind them.

Thank you very much for your question Shawn and we certainly hope that you’ll try a pair out for yourself and truly see what the technique and the technology is all about!

~Sir Isaac Newton

Posted in Shoe Design | 2 Comments

Craig Alexander Chats with Newton about 70.3 World’s

Posted on September 8, 2011 by Sir Isaac

This coming Sunday, September 11 is the first time that the Ironman 70.3 World Championships heads to Las Vegas. For the first time since 2007 2-time Ironman World Champ and Newton athlete Craig Alexander will be toeing the line. We had a chance to have a quick chat with Craig to check in before the first of two big races.

Sir Isaac: So Craig, are you excited for the race this weekend?

Craig Alexander: I am! You know, I haven’t really raced much this year since I was dealing with a viral infection that kind of threw off my schedule. I got my Kona slot by winning at Ironman Coeur d’Alene and felt great in that race. Now I’m really feeling good and rested.

SI: After having been away from Ironman 70.3 World’s for a few years, do you have any feelings going into it?

CA: I’m excited, you know? I’ve always felt that this is my best distance and I always do a 70.3 four weeks out from Kona (Ironman 70.3 Muskoka) so this fits right in with that. I went back to Clearwater (the former site of the Ironman 70.3 World’s) in 2007 because I though it was the right thing to do after having won the title in 2006 but I haven’t been back since. It’s always a hard doing Kona and then doing a 70.3 four weeks later.

SI: Any thoughts on the new venue in Las Vegas versus Clearwater?

CA: The new course is a bit more of a test and certainly not as flat as the course in Clearwater. The wind in Vegas can often be a good test to see what it’ll be like in Kona.

Craig gets an impromptu ice bath in the creek with Lucy and Aussie

SI: How does this race fit into your training and lead up to Kona?

CA: The timing of this race is better with 70.3 World’s coming before Kona. As I mentioned before, since I normally do a 70.3 four weeks out from Kona, I haven’t really had to change my schedule for this race. I am focused on this race though. I’m going into this weekend thinking there’s nothing else on the schedule.

SI: Knowing that the new MV² is available, what model of Newton will we see you in this weekend?

CA: I’ve always worn the Distance S so I’m going to stick with what I know works and what I’m used to. The MV² is a great shoe but it’s not something that I’d want to switch to halfway through the season.

SI: On a slightly different note, what’s your favorite pre-race dinner?

CA: Usually pasta with some protein, maybe some chicken. I have a pretty good diet in general so I don’t really have to change it too much. I think your body gets used to eating a certain way and it’s best to just stick with what works.

SI: What are Aussie’s (Craig’s son) long runs up to now?

CA: About the length of the driveway! Actually he’s more into ball sports like football (soccer for us Americans in the crowd). Lucy (Craig’s daughter) is actually more of the endurance athlete. She’s at swim squad several days a week and is running races here and there.

We’d like to wish Craig all the best this weekend in Las Vegas. The whole crew here in Boulder as well as as those in Las Vegas will be cheering every swim stroke, turn of the pedals and step of the run! Go get ‘em Craig!

Posted in Athletes | Tagged Craig Alexander, Crowie, Ironman 70.3 World Championship, Las Vegas | Leave a comment

Race Report: Wendy Mader – Trifecta

Posted on September 7, 2011 by Sir Isaac

In 2010 I was the Boulder Irongirl winner and was comped an entry into the 2011 race. Since Irongirl was one of my strongest performances in 2010 I decided I would definitely be back to defend my title.

Two months before Irongirl 2011 I found out about a GOTRIbal contest to have dinner with Chrissie Wellington on August 26th, the night before Irongirl. I was one of 10 winners chosen. Two weeks before Irongirl I found out I could stay at my friend’s house in Steamboat so I registered for the Steamboat Triathlon. The race was August 28th, the day after Irongirl.

The Trifecta weekend. Friday night dinner with Chrissie, Irongirl Sprint Saturday followed by Steamboat Olympic Distance Triathlon Sunday.

I drove to Boulder Friday afternoon, enjoying a long chat with Dave Ward, Diamond BeachBody coach, then stopping to pick up Dura Race Wheels in Berthoud from my Timex Teammate Kim Hager. Thanks Kim! I picked up my race packet at the Boulder Reservoir before heading to Bacco for girls night out with Chrissie. There, 10 wonderful GOTRIbal women shared stories, laugher and friendship (refer to blog post Dinner with Chrissie).

Saturday morning I headed to Boulder Rez to race the Irongirl Sprint Triathlon (400 swim, 17 mile bike, 5k run). Coming off Ironman Lake Placid on July 25th and the Horsetooth
10k Swim the previous weekends, I did not know what to expect when it came to racing a sprint, since I have not been doing traditional speed workouts***.

The Irongirl course is the same at the Boulder Sprint Triathlon course expect only a ¼ mile vs ½ mile swim. I was in the 4th wave and seemed to have passed most women in the first 3 waves. It felt good to run to t1, no nagging ankle or calf pain. The bike course was fast, I averaged 23.5 mph. Quick t2. Again if felt so good to run without any injuries holding me back, quick leg speed and calm breathing. I knew I was gonna have strong finish and was blown away by my 19:29 5k time. I was pleasantly surprised with the results of my race on Saturday. I beat my time from 2010 by 2 minutes.

After awards I quickly transitioned to my car. Drove 75 minutes to Fort Collins, lots of traffic, to let the dogs out. Then picked up my husband Don on my way up Poudre Canyon, 3 hours to Steamboat. After arriving in Steamboat, packet pickup, dinner with friends, the leg fatigue was setting in. I spent $6 for 20 lb bag of ice followed by a 20 minute ice bath, the ultimate recovery before bed. (http://running.competitor.com/2011/08/videos/recovery-the-ice-bath_15966)

My legs felt great Sunday morning. I had no expectations for my race performance other then to do what I could on that day. I was having a great weekend already.

Racing Steamboat on Sunday was my first time doing the entire triathlon. I had been there the first year and swam as a team which made me aware of the weeds in Catamount Lake. The bike and run course is rolling, a fair course for those that are strong climbers and those that prefer flat lands. The rollers were not that steep, short enough to sit or stand and power over. I had some moments on the bike that I was not pushing myself, the thought that someone might pass me on the bike kept me focused to push harder when I caught myself slacking. I was surprised to average 23.2mph even more surprised how good my legs felt on the run. The most difficult part of the run was the steep hill at the turnaround. In the end, I raced my fastest finish time for an Olympic distance triathlon and was the overall winner of the Steamboat Triathlon.

The weekend ended with a drive back to Fort Collins from Steamboat Springs. Two days, two distances, two wins, plus an amazing dinner with a world-class leader and triathlete and a great group of peers.

Here are pictures and a video from the race. The weather was perfect Sunday.
http://www.steamboattoday.com/photos/galleries/2011/aug/29/2011-steamboat-springs-triathlon/

*** My “untraditional” approach to speed work consisted of Insanity the Asylum, a 30-day BeachBody program I started on August 1st. I had completed Insanity and P90X in the winter 2010 and spring 2011 as an injury resistance program then stopped in May to focus on Ironman training. After completing Insanity, the next step in the progression is Insanity the Asylum. Having some left leg pain from from Ironman Lake Placid, I was able to minimize the pain in August spending some time with adjusting my bike fit and strengthening my glutes/core with Insanity the Asylum.

www.getfit-getstong-getfast-getwendy.com

Posted in Athletes, Race Reports | Leave a comment

Newton Running’s Natural Running Symposium Comes to Bellevue

Posted on September 1, 2011 by Sir Isaac

September 1, 2011 (Boulder, Colo.) – Newton Running, the leader in natural running footwear and education, is hosting a two-part Newton Natural Running™ Symposium at Fitness Forward fitness studio on Saturday, September 17 and Sunday, September 18. The event is free and open to the public.

As the running industry and the national news media debate the merits of barefoot running and minimalist shoes, Boulder, Colorado-based Newton Running, a pioneer in the natural-running revolution, teaches simple, easy-to-learn techniques to runners of all levels through its national Newton Natural Running™ Symposia.

“There’s a tremendous amount of discussion, confusion and misinformation in the running world about proper form and shoe design,” says Newton Running’s Director of Education and Research, Ian Adamson. “Newton Running is dedicated to teaching runners about the benefits of natural running and how to avoid injury.”

The symposium includes a presentation on biomechanics, shoe selection and running-injury prevention on September 17 at 4:30 p.m., followed by a natural running form clinic on September 18 at 10 a.m. at Fitness Forward (#118, 105^th Ave NE, Bellevue, Washington).
Concurrent to the symposium is a Newton Natural Running™ Coaching Certification Program, a two-day intensive that certifies individuals to teach and analyze Newton Natural Running™ form, present Newton Natural Running™ talks and clinics, become a Newton Running affiliate, gain discounts to Newton Running footwear and products and obtain a free coaching listing on www.NewtonRunning.com.

Registration for the Newton Natural Running™ Coaching Certification (all day Sept. 17 and 18) is available through Active.com for $295. (http://www.active.com/running-class/bellevue-wa/newton-natural-running-coach-certification-2011)

Additional symposia and coaching programs will be held at Running Away Multisport in Chicago, Illinois, September 6-8, and at Endurance House in Middleton, Wisconsin, November 12-13. A full calendar of upcoming events is available at www.newtonrunning.com.

Posted in Learn to Run Clinics | Leave a comment

The Problematic Cross-Over Gait pattern. Part 1

Posted on August 24, 2011 by Sir Isaac

Here Dr. Shawn Allen of The Gait Guys works with elite athlete Jack Driggs to reduce a power leak in his running form. The Cross-over gait is a product of gluteus medius and abdominal weakness and leaves the runner with much frontal plane hip movement, very little separation of the knees and a “cross over” of the feet, rendering a near “tight rope” running appearance where the feet seem to land on a straight line path. In Part 2, Dr. Allen will discuss a more detailed specific method to fix this. You will see this problem in well over 50% of runners. This problem leads to injury at the hip, knee and foot levels quite frequently. To date we have not met anyone who had a good grasp on this clinical issue or a remedy quite like ours. Help us make this video go viral so we can help more runners with this problem. Forward it to your coaches, your friends, everyone.

Thanks for watching our video, thanks for your time.

-Dr. Shawn Allen, The Gait Guys

Posted in Running Form, Running Science | Tagged Dr. Shawn Allen, Gait Guys, Jack Driggs, Natural Running, running form | 2 Comments