Lessons Running 100 Miles Has Taught Me

Expectations Are Killer

The first time I ran 100 miles, I was just happy to be there, literally. I was the only friend I knew that had done it and I got injured in the final weeks of training, putting doubt into my ability to finish the race. As a result, I kept a pretty positive attitude the entire time and just enjoyed the journey and worked as hard as I could. My second hundred miler was my worst, because I had become a decent ultra runner and wanted something way more than "just finish". I had a vision of how my day would go -- my nutrition, my ability to move in late miles, etc.... My body went south, then the weather, then my attitude. I walked the final marathon. My sister recently told me that was the only time she's wanted to choke me as a crew member for all my 100s. The big difference was the expectations I heaped on myself and communicated to others about how I was going to do in that race. I let those external factors influence me and my attitude. I've since realized that 100s are unpredictable and the best you can do is take it in phases, one aid station at a time.

Attitude Is Everything

Building on the above, I have taken the approach that keeping a positive attitude makes all the difference. 100 miles is a long time and things will go wrong. If you are trained, and experienced in particular, the things that go wrong are almost always not the thing you've considered. You choose whether you let that influence your attitude or take it in stride and keep moving. This is a crazy endeavor and most of us are just fortunate to have enough health to even complete it. Without a good attitude, you cannot give your best at anything you do in life as excuses and disappointment will creep in.

Focus On What You Can Control

The best way to overcome expectation and attitude is to focus on what you can control. You don't control the weather, a very common reason for poor attitude and results. You don't control your pacers, crew, other racers, etc... You control the decisions you make and when you make them. Stop to take care of problems that come up before they become major issues.

Grit And Mental Toughness Can Carry You

Long after your body has gone, your mind can carry you. My buddy ran the last 30 miles blind because he just kept moving and focusing what he could control. I paced a runner that ate about 400 calories over 10 hours; he had nothing in the tank, but he kept moving. If you are committed to it and you decide you are going to finish at nearly any cost, you can do it. It isn't easy and it will test you down to your core, but there is a path through the pain and the disappointment if you don't quit.

You Can Do More Than You Think You Can

This is famous Ken Chlouber mantra, and he's right! Most people I talk to are floored at the concept of running 100 miles when they find out I do this for "fun". I always tell them, "if you are prepared for the challenge, you can do it". Honestly, it is more about avoiding problems like dehydration, blisters, bonking, etc... and keeping an attitude of grit and determination than anything else. Sure, fitness plays a role and I am not discounting that, but you don't have to train 100 mile weeks to run 100 miles. You simply have to be willing to go through the pain and fatigue.

Focus on Small Goals and Gain Momentum

The simplest way to approach a 100 is to not think about it! Every time I think things like "50 miles to go" or "15 hours left" or "I'm so tired and I am only half way done" or "that climb at mile 60 is going to suck", I get overwhelmed by the challenge and remove myself from the moment I am in. I simply remind myself to focus on getting to the next aid station or getting over that climb and celebrate that. On a big climb, I give myself a verbal congratulations after some interval (depends on how large the climb is). It is impossible to never think about it, but I keep those thoughts to a minimum with self talk.

Innovation and Preliminary 2017 Thoughts

Here I am at the end of an exceptional three year stretch of running and racing and on the eve of my fortieth birthday. And I keep thinking about large topics like "do I want to continue to race?", "what are my goals?", "is training at this high of a level healthy?", "how much will age start to impact my performance?", etc... While I am certain that age is going to be a factor sooner or later, I certainly don't want to give into too easily either. I have always tried to approach this entire journey in running with a view on sustainability and total health.

With all that in mind, the one thing that definitely stands out is constantly finding the balance between rest/training, racing/fun, and running/life. And, perhaps more importantly, how do I continue to improve as I strive to achieve balance. I won't pretend to have answers for everyone. Each of us is at a different point in our journey. For me, a guy that has excelled the last three years and consistently done "more" each year to get there, I think I am reaching a breaking point. Ironically, I reached a similar breaking point after 2012 (my first 100 miler) when I realized that I couldn't continue down that path -- chasing miles, eating 10,000 calories of sugar to finish a race -- and decided to innovate in 2013. As luck would have it, I missed a huge chunk of that season to knee surgery. We loath downtime as runners, typically viewing the loss of training as unrecoverable and the end of the world. Ironically, I came back with a new diet and a new perspective in 2014 and haven't looked back. It is quite possible that break in 2013 was a stepping stone to my recent success thanks to the amount of rest I finally took after three years of growing volume and lagging recovery.

As I just mentioned, the major change I made in 2014 was to my diet. I believe quite strongly my diet has changed my training and my racing. My weight is stable. I recover better. I eat less crap (in general and on the run). I am physically leaner, healthier and overall happier.

So what's the next change? Runners tend to take a simple view on running: "if want to get better, then run more." But is this always the way? Other concepts runners over-simplify and throw at the issue are "periodization" and "workout confusion". All those things could be the answer, if there is a higher-level plan in place to objectively measure progress and account for individual factors. However, none of those takes into account the larger picture -- total health. My goal is to continue running for as long as I have the motivation, not to beat myself into a pulp to excel in races. More importantly, I have always viewed running as a conduit to total life health and, hopefully, life longevity. LCHF works for me because it improves my race results AND has made me healthier as a non-runner. Eat to run, not run to eat.

So the first thing that struck me is that I haven't taken enough recovery in 2014 - 2016. 2015 in particular I book-ended my year with races and hit PRs in almost every major volume category. With that in mind, I am going to try and limit my miles the remainder of 2016, hoping not to exceed 2500 for the year. That would be a 300+ mile step down from 2015. (I'd like to drop to 2400, but that seems like a really small number considering I am already over 2,000 for the year.) I don't have a race on the calendar for at least 6 months -- and that will be a "B race", so there is no need to pound unnecessary mileage. In fact, I am convinced I could be as good a runner next year as I am this year training only 2,000 miles.

The second thing I want to focus on strength, like serious Olympic movement barbell strength. I wouldn't necessarily say that improving my strength is going to improving my running, ultimately runners improve by running. But, I feel strongly that ignoring strength training into my 40s would be a huge mistake. When I get into the gym now it is quite embarrassing how little I can do on a good-form, deep squat. Again, focus on total health and sustainability. Strength training will provide a platform to continue training and keep my body strong and balanced. And, it will be a good distraction as I find something positive to focus my typical running energy toward. Plus, I enjoy it! The sad thing is that many runners view strength training as a risk for gaining unwanted muscle mass and weight. That's simply not true. Bodybuilders use a specific regimen of high repetition exercises and diet to achieve those results. Getting into the gym to improve your strength using low repetition, high weight movements is not a risk for significant weight gain. However, like running, the best results will be seen with consistency and time, likely 12+ weeks of focused work.

Since I the title of this post implies a promise of what is to come in 2017, I guess I should provide answers. The only thing I know for certain is the Boston Marathon in April. While I wasn't so certain a month ago, I am becoming quite confident I'll do a 100 miler again in 2017. I am almost certain to enter the Hardrock 100 lottery and growing less and less certain about continuing to chase Western States. However, I think my dream scenario would be to have a group of buddies all enter the Leadville 100. It would be a blast to hang out, celebrate, and support one another. And, it'd be great to have my family be a part of a 100 miler. My son is becoming a damn good runner and seems like he may want to pace me for 10 or so miles at night. How cool would that be?

For now, I'll hit the weights, run easy, and wait for the lotteries to unfold...

2014 Running Goals

It is that time of year and so I will play along! I am feeling as healthy as I have felt in many months and my optimism is high. My goal in having surgery last August was to be 100% and ready to attack 2014. I think I am more like 85-90%, but trending the right way.

Measurable Goals

1. Finish my 2nd 100 mile race (Bear 100) - I never planned to run a 100 in 2013, so that is one thing I did right! I knew I needed a year off from the challenge and I am glad I took it. But now I am ready. And I am ready for a different scenery besides Leadville. Of course, I need it to qualify for Western States 100 too...
2. Run 2500 miles and 215K of vertical - Done right, I think these numbers are both attainable and in my wheelhouse. In the past, I have entertained thoughts of being a 3-4K mile guy, but I am not. I get injured. I lose motivation. I miss my family.
3. PR in the 50 mile distance (8:59?) - the 50 mile distance is sort of the tease for me. I don't have enough experience, nor do I train enough miles, to feel like I can "race" a 100. But for some reason, I really believe I have a good 50 mile race in me. I came close last year at Old Pueblo. I would love to break the 9-hour barrier in a reasonably hard 50 (at least 6K of vertical?).

Less Measurable Goals (Resolutions?)

1. Be kinder to me - I tend to beat myself up about little things. If I get injured, I get upset with myself for not cross training enough. And I cross train more -- and more intelligently -- than just about any runner I know. When I have a bad day of eating, I do the same thing. A very good goal for me in 2014 would be to accept that bad things and bad days will happen and that I cannot control/fix/avoid them all.
2. Be more versatile and flexible - this stems from a training post I wrote a while back and many conversations that I have had with friends since then. The point is that I have often get rigid in the way I think about training, cross training and nutrition. I have gone through numerous iterations on all these topics. One of my goals for 2014 is to be a better runner at all distances from the mile to 100 miles. So I need variety in my training. I don't need to constantly pound out back to back 20s on the trails every weekend. And, I'd like to be more flexible with my cross training -- mix it up. That is after all the point of cross training! And finally, this relates to the little things everyday. I am so used to having a plan on paper and then forcing a workout in. I'd like to just take more of what each day gives.

Bear 100, It is On

I took the plunge on December 30th and signed up for my 2nd 100 miler, Bear 100 on September 26th, 2014. The race is nearly 10 months away, so the wave of emotions isn't quite the same as it was for Leadville two year ago. Other than the fact that I am running with a couple of good friends, I don't know too much about what the race experience and training journey will be like. If you ask me now, the journey is about enjoying a tremendous race, returning to health, and qualifying for Western States 100. Ask me after a few months of good training and the answer might be different.

I have already begun to break down the race. There are a few things that stand out right away. The first is that the race is harder than Leadville (my only other 100), by about 8% or probably one to two hours of running time all things equal. It is a totally different race than Leadville in that the altitude is not as much of a factor. The majority of the race is from 6000 to 8500 in elevation, with an average in the low 7000 range. Considering that I live at 6500 feet and train mostly between 6500 and 8000, that is a great thing for me; I don't need to seek out high elevation training runs. Rumor is that eating is easier at lower elevations. I sure hope that is true for me.

The other big difference is that Leadville is more of a running race and Bear is more of a climbing race. Bear has roughly four thousand feet more of vertical than Leadville. And, the vertical comes in the form of more climbs that are generally more steady. Leadville really has five climbs that get your attention, but two of them comprise the majority of the vertical in the race (Hope Pass). Bear doesn't have anything as steep as Hope Pass, but lots of climbing between 5 and 10% grade. I count double the number of climbs that are in Leadville. The short story here is that this is also a benefit for me as there are more hills around that are 8% grade than 15%! It will be easier to specifically train for the elements of Bear, even if it is a harder race.

This race comes highly recommended and have high expectations for a great time!

Silver Linings

There is a lot to say and this could be a long, rambling post. Sorry, but I hope it is worth it.

The first thing to say is that my knee is a wreck. Things I used to be take for granted -- like easy hikes and long dog walks -- now cause me pain. Sometimes intense pain. It hurts more or less all the time right now, just in varying degrees. I am convinced something is structurally wrong and not just a case of ITB. The bad news is that an MRI was mostly inconclusive. The major components appear to be in good condition (all the major ligaments, cartilage, etc...) other than some significant bruising at my source of pain. Given that I have been patient with this injury since March, I have decided for a more aggressive plan and will have it scoped on August 7th. The surgeon's theory is that my lateral meniscus is partially torn, allowing my knee to move laterally and causing the bruising. If he is right and surgery goes smoothly, I will be pretty limited for the 6 weeks following surgery and won't realistically be 100% for at least 12 weeks. In other words, 2013 has been a bust other than my great run at Old Pueblo back in March.

One thing the PT pointed out is that my left calf is smaller than my right and my muscles in the front of my left leg along the shin appear to be showing signs of atrophy. The implication is that I have likely been favoring that leg for sometime. Certainly that gives me something to work on as I rehabilitate from surgery and rebuild. It seems that things likely aren't "firing" right on my left side -- quads, glutes, etc... I will certainly have to work with her on a plan to get those things back in order.

After that introduction, are wondering why I titled this "Silver Linings"? The reason is that I am seeing more clearly now than I have in some time. I can no longer just push through this injury. There is no option other than to stop and take inventory of things and where I want to go next. How motivated am I to rehab? Does running mean enough to me to have surgery? Why do I let my outlook hang on the balance on how I am running? Some hard questions to face.

The good news is that I am already looking ahead to 2014. And with all this time off and watching my friends kick butt last weekend, I am starting to get rejuvenated. There are some hard days ahead, but I can plug away. It is pretty clear now that I have let running occupy too much space in my life and, in doing so, have lost the edge I once had. Going back to training for LT100 last year, the training has really started to feel like work and like it is taking over my life. Hundred milers are brutal and I have seen quite a few runners get spit out by them. As a consequence, I started to rethink the way I train. I honestly believe I can run 20-25% fewer miles during the course of a year without dropping any performance. And I can find more balance and hopefully get re-engaged with a love of running. I enjoy weight training, bike riding, walking with my wife, and even just sleeping in once in a while! All of those things suffer when I am "training". I am tired of worrying about the weekend weather forecast starting on Wednesday.

Probably the most honest thing I can say, I sleep better right now than I have for at least a year. Some of that I attribute to no longer stressing about training. Some of that is attributable to keeping normal hours, waking up when my body is ready and not to an alarm clock. There have been signs of fatigue that I have been ignoring for several months now. Duncan Callahan writes of this topic in a recent blog, culminating in a great quote: "The ego satisfaction of going all-out, all of the time, will only last until you can’t do it anymore." His blog is great because it touches on some many of the topics I blog about and kick around in my own mind all the time -- getting enough sleep, the use of caffeine, low carb dieting, etc....

Once I am healthy enough to run some, hopefully by late-September, my first priority will be to regain some consistency to my training. If things come together quickly enough, I'd like to race a 5K and maybe a 10K over the winter to try and regain some speed and power in my running. Both of my PRs at those distances are pretty soft anyway. Training in this timeframe should be dominated by form work, hills sprints, strides, and lots of short but hard workouts.

I will save 2014 plans for a future post, particularly because it is likely to change a lot over the next 6 months. But I would say there is a strong chance I run a hundred, which one depends on lotteries (Western States mainly). I am starting to entertain a few things that I never thought I would consider (Hard Rock). At this point, I am not feeling super motivated to return to Leadville.  There are too many quality ultras out there, each of them different. But, maybe? The Pacific Northwest has a strong appeal to me right now. If I don't do a hundred miler, then I will almost certainly do a destination fifty miler to some place fun. And, if I come up bankrupt in lotteries, then I might consider a shot at a BQ at Colorado Marathon. That seems like a long shot and I wouldn't know for sure until after lottery season (December). I think the only significant thing I said in that babbling above is that I am likely to do a hundred miler next year. Other than that, most everything else remains on the table.

I am in a good place. The grind of four months of fighting injury has pushed me to a point where I am at peace with things. And I genuinely think it is for the best, even if it isn't what I wanted.

A New Chapter?

Running is a very individual thing and we all have our reasons for doing it. And in that, we all have our way of internalizing how we approach it, what we get out of it, what motivates us, etc... So forgive me if this post is a bit hard to follow, but it is a blog after all!

I am not sure when the realization hit me, but I suspect it was before Old Pueblo. The realization I am referring to is that I am kind of tired of training, kind of tired of proving things to myself, and tired proving things to others (even if though those are likely just things I am making up in my own mind). I suspected, and even confided in a friend, that if I had a good race at Old Pueblo, I likely wouldn't have the motivation to do it again at Leadville SR 50. And, I had a good race, nearly a breakthrough race. Either way, I am now injured, again! I am all too familiar with the injury scene. Rehab now comes naturally to me. I doubt this injury will limit me much beyond a few weeks. However, I suspect that even if I were healthy I wouldn't really feel the urge to jump out and start running miles just to follow a plan. At the moment, I am unmotivated and think I have started to run for the wrong reasons.

The real theme here is that I need to make some changes. I need to take some time and return to what I love about running. Running is not some passing thing in my life, it is a way of trying challenges, keeping fit, seeking new adventures, all things I hope to continue doing into my 40's and 50's, even if in different ways. So running myself into the ground isn't really doing much good. Ok, blah, blah, so I am a mental mess. What else is new? What does this really mean? I started running primarily for health, for adventure, and to enjoy the outdoors. Well, if I am injured, then I clearly am violating the idea of running for health. And, I can't possibly go outside for some adventure and enjoy the outdoors if I am icing and doing PT instead. As any runner knows, training plans and enjoyment don't often go together, for long anyway.

I got here because I am goal driven and obsessive. I got here because I pushed my body to the limit and the glaring weaknesses are staring back at me. What I need to do is make running more about me again, about what makes me happy. And, that starts with, well, me! (Selfish sport, right?)

Anyway, it is obvious that I need to quit thinking about running miles and I need to spend more time in the gym fixing my weaknesses. There is a tension between gym time and running time because both require recovery. And I only have so many hours to devote to this. The gym needs to get priority over miles, until my body is ready to handle the miles again. It is also obvious that I need to remember how to enjoy running and quit worrying about training plans and what "I have to do this week or tomorrow", and whether the weather will cooperate, and if I can juggle my life schedule to make it happen, etc... (queue the Rocky III scenes, anyone?) Finally, I need to quit comparing myself to other runners and to a time clock. I first ran 50 miles just to see if I could, for the adventure. Now I am trying to race these crazy things. Hopefully, I can regain some of that rookie enthusiasm.

The real implications of this are simple little things that make a big difference:

• I will probably limit my running to 4, possibly three days a week for a little while
• I hope not to follow a plan, but feel my way through what I need and what I want
• I am going to limit my exposure to running related social media
• I will try to hit the gym hard at least 2-3 days week
• I'd like to shed a few pounds (just a few, don't get nervous mom and Nannie)

One thing to be clear before I end this ramble, this isn't a running eulogy. I still have goals that I'd like to accomplish before I ride off into the sunset. The two goals that stand out are to BQ and take at least one shot at a 24 hour finish in a 100 (25 if it is Leadville). And I suspect it won't be long before I set my sights on one of them. But for now, I need to regain some balance and recharge the batteries. And, I still plan to partake in all the events that I have committed to this year. We'll see how my mentality, my training, and my health improve as the warm weather arrives.

Discussing this with a friend, it occurred to me is that some of what I seek is true, rich friendships in running. Friends where the conversation goes beyond running. If you are someone that I keep up with primarily via social media, then I'd love to keep up with you in a more meaningful way. Feel free to drop me comment here or send me an email. Twitter is the one place I will likely still stay active, so feel free to "follow" me at @aj_wellman. The rest of you know how to find me, if you want to :)

Run healthy and happy!

Weekly Training Wrap - 2/18 - 2/24

Race week is here! This is the best I've felt on a race week in some time (finger crossed!). I started this week battling a nasty cold that lasted until Tuesday night. I've been feeling gradually better each day since. I did a little specific training this week and a hard tempo to try and maintain some fitness. I feel strong and ready. Race day forecast is for sunny skies, mid 60's for the high and mid 30's for the low. That is ideal for me, t-shirt and shirts the whole way. No excuses. It is all about the mental gymnastics now.  One of the best quotes I've heard was by Ken Chlouber, founder of the Leadville Race Series: "The hardest distance to conquer is the five inches between your ears."

Of course, you can always reference Vince Lombardi for a good motivational quote:

- “The good Lord gave you a body that can stand most anything. It’s your mind you have to convince.”

- “Once you have established the goals you want and the price you’re willing to pay, you can ignore the minor hurts, the opponent’s pressure and the temporary failures.”

- “Life's battles don't always go to the stronger or faster man. But sooner or later the man who wins, is the man who thinks he can.”


This my favorite motivational video:


One last logistical note before I end for this week: I noticed that I have been using my Nathan Hydration pack more and more as a "race vest" lately. Frankly, fiddling with bladders is just a pain in the butt, particularly on race day. And I've had several malfunctions with bladders that always leaves me a little uneasy about a catastrophe during a race. I broke down and bought a new Ultimate Direction AK vest this weeks. I only ran with it once, but it was plenty to know that I am going to love it. It changes my drop bag strategy just a touch, but it should make things smoother and easier overall.

Day	Miles	Notes
Monday	Rest	Yoga for the Core
Tuesday	8	Repeats at the Bluffs
Wednesday	5	Easy
Thursday	7	4 @ Tempo (6:53)
Friday	Rest
Saturday	10	Mt Falcon Taper Long
Sunday	5	Easy Snow Miles
Total	35	About 4200 vertical feet

Old Pueblo 50 Goals

I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle - victorious. -- Vince Lombardi

I don't think the fact that I am an overly analytical obsessive will surprise anyone that knows me. I spend hours pouring over data and strategies trying to find the best answer to every question. Honestly, that usually just yields more questions. In this case, the real question is what is my full potential as an ultra runner? While I have participated in a dozen or so runs beyond 30 miles, I have really only run two of them as races: (Leadville Silver Rush 50 and Leadville Trail 100). To be fair, I think the jury is still out on my potential.

As I think about this upcoming race, I have spent time analyzing the course and doing the relative race comparison game. Time goals anywhere from nine hours to eleven have gone through my mind. I have the course completely analyzed all the way down to the length and grade of each significant climb (about 5 of them). But, finally, it occurred to me that I am ruining it for myself. Part of the reason I love ultra running is the unknown. It is hard to compare courses. It is hard to quantify all the emotions, the fatigue, and the pain you will go through in a race lasting half a day or more.

I guess what I am saying is that I need to get back to the simpleness of running. No, I won't just run "by feel" the whole way. I will use clues and training experience -- like my heart rate and how well I am eating -- to pace myself, particularly early the race. But I won't limit the evaluation of my performance to numbers either. The brain is a powerful thing, and it is possible that I am holding myself back by having such concrete goals. As I reflect on my recent ultra performances, it is eerie how close I have been to all of my aid station splits. This can be interpreted as me being very in touch with my capabilities. Maybe there is a better explanation for this phenomenon. Perhaps it is a sign that my mind is only willing to push my body until those goals are met? In other words, do I settle? My pacer Jon got much more out of me than I wanted to give from miles 75 - 95 at Leadville. When he took over pacing, I was fading badly. I was suffering and wanted to walk it in -- as many do in their first 100. By the time he gave up the pacing duties, I had made up nearly 25 mins on my projected splits. I think the primary reason that we made up so much time was that I knew he wouldn't let me settle. (If you know Jon, you understand!). He never had to give me a pep talk or motivation speech, I just knew that I needed to give a little more than I thought I could.

With all that psychobabble aside, here are my goals for Old Pueblo.

Run My Race

The first thing I'd like to do is just run my own race. Some might call this running in the zone. As I think back on all my races, my best moments are when I am zoned out and just pushing myself to my limits. The goal is to block out all distractions and focus on the task at hand. Obviously those distractions can be real, like getting caught up in what others are doing or being bothered by an aid station or weather. But the worst distractions might be my own negative thoughts. My goal is to keep pushing forward for as long and as hard as I can. I have little doubt that internalizing and just running will yield great results, possibly even results that exceed my own expectations.

Push Through the Wall

I've been through massive low points before. I have run twice this distance before. In short, I am no stranger to suffering. Some may argue that it is the whole point of running! It would be a better thing for me mentally if I welcome pain and sought to overcome it instead of trying to avoid it. It really doesn't matter what distance you race, if you push yourself to the limit, there will come a point that you want to slow down or give a little less. My goal is to find that point and push through it. Hopefully with a little more dignity than I did at SJS50.

In closing, I think I can finish this race in 9 - 10 hours, which will be a PR. And, perhaps more importantly, anything under 11 hours gives me another ticket into Western States 100 lottery. But I won't be constrained by these things on race day. And I don't plan to do any aid station math. I plan to start the race at a comfortable/sustainable pace and just run. And, if I can honestly say at the end of the race that I gave an "A" race effort, then I won't be discouraged by any result.

Weekly Training Wrap - 12/24 - 12/30

A few weeks ago I said that I needed a bit more base before I started hitting the quality. Well, the time has come and I may have over done it this week! Originally I had a lactate threshold pace run scheduled for Christmas day. Snow arrived over night and I opted for a hard effort that amounted to a marathon pace (grade adjusted) on my neighborhood hills. I proceeded to do the LT workout Thursday. And I followed that with a tough weights session on Friday followed by a tempo/steady long run Saturday. Whew! What was I thinking? I ran all day Saturday and Sunday on sore glutes. I plan to take my foot off the gas a bit this week.

Anyway, it was a productive week and I am glad to be running at 100%. I am finding that I really enjoy Yoga on my off days right now. The relaxed intensity, the stretching, and the functional movements seems to really make my off days more enjoyable. But, I still plan to mix it up at least once a week and keep my body guessing.

This week also wrapped up my month and my year. If you haven't already, you can read my year in review over here. As for the month, well it exceeded all my expectations that I had post-injury. I was hoping to be putting in 30 miles a week by the end of the year. Instead, I am more or less full speed. I am so thankful. Here is a quick summary of the month:

• 227 miles in 34.5 hours, the most I have done since July
• 23 runs for an average of almost 10 miles per
• 19K of vertical, a bit below average for the year

Day	Miles	Notes
Monday	Rest	Yoga and PT
Tuesday	9	MP Snow Effort
Wednesday	5	Recovery
Thursday	7	Tempo/LT
Friday	Rest	Strength and Core
Saturday	20	Steady Paced Long
Sunday	14	Easy Long
Total	55	About 2100 vertical feet

Dealing with Injury

It has been four weeks since my injury really hit home -- to the point I cannot run. (It has only been three weeks since my race, so I only consider myself three weeks into healing/recovery.) Somehow, I managed to get through my 100 mile race despite the injury. Words cannot explain how thankful I am for that. Now I sit here a "broken" runner unable to run and desperately wishing I could. The weather outside is beautiful and fall has always been my favorite season. Instead of running, I am stuck indoors doing physical therapy and cross training while I recover. Pessimistic estimates suggest an injury like mine could take up to six months to fully heal. SIX MONTHS! The first week of this reality was a huge shock and I went into a bit of a funk. I've dealt with injury before, but nothing that couldn't be treated with some anti-inflammtory treatments. I have never been forced to miss more than a few days of running. I had always planned to take some time off at the end of this year to heal and recover, but I was kind of hoping it would be on my terms. Why couldn't it be December through February that I am forced to sit? I wouldn't mind sitting out a few runs when it is 10 degrees and snowing.

Things are finally starting to settle in my mind. I think the turning point was a conversation with a mom on my son's soccer team. She is a physical therapist and has dealt with her share of ultra runners and extreme athletes. I have had half a dozen conversations with qualified people, why did her advice resonate with me? I suppose that it was because her advice was so down-to-earth and no-nonse. It helped that the timing was right and I was ready to "hear the message". The first thing she told me was that tendinosis is a somewhat trendy injury diagnosis. She agreed that is most likely what is happening with my knee. But, there are varying degrees and my recovery time is difficult to predict. She felt like six weeks was a reasonable estimate. Six weeks?! Sweet. Now, I won't hold her to that. But it gives me hope that I won't be shut down all fall and winter. The other thing she told me is to "be nice" to my knee. What? No advice on icing every 6 hours like clock work? No advice on using advanced stretching techniques? No diagnosis of all the ways in which I am poorly designed to run? Just "be nice to it"? I can do that! Her advice was to try lots of things in therapy, but that time would ultimately be the thing I needed most. She also cautioned that every technique out there has many schools of thought. For example, some experts don't believe in anti-inflammatory treatments like NSAID or ice baths because inflammation is the body's way of dealing with injury and overuse. In other words, you are assuming you know better how to treat what is wrong with you than your body. Not likely. In summary, try it all, do what works best for you. But be patient and be nice. I am incredibly thankful for this conversation and the mental shift it allowed me to make.

However, our conversation got me thinking about why dealing with injury is so hard. And I think the thing that stands out the most is that the majority of providers out there are sending the wrong message. They are telling us all how we are broken. They are suggesting ways to fix things that often cannot be fixed, at least not easily. In essence, we are being told to focus on the negative. Here is the message we get: "I am broken. I have tight hip flexors. I strike the ground with my heel. My form is bad. My glutes are too weak. In addition to having to take time off to heal, I now have a six month job of rebuilding myself. In addition to running, I have to find time to do 27 hours of physical therapy and cross training every week." I am not saying that there isn't any truth in that message. But I am saying that the message is delivered all wrong. And, it is often given in a haphazard fashion that is totally unrelated to the process of healing.

When I went to see a doctor about my knee -- before the race took place -- he said "you have big built up quads and they are too tight".  His assertion that was causing knee tracking issues. But I don't have big built up quads. THESE ARE MY QUADS. Jerk. I am not a body builder, they have always been this big. I have run at a pretty damn high level for more than two years on these quads. Maybe my quads are bigger than a typical runner.  And yeah, maybe I need to stretch them more. But, this is who I am. His advice made me really mad because it is useless. It was a stab in the dark at identifying how I am broken in an attempt to explain something that was really simple: I over did it. My body needed time. Overuse, by definition, happens over a course of time. I don't need to fix my tight quads tomorrow. I can work on loosening my quads -- and all the other things that are wrong with me -- slowly and still enjoy running. First, I need to let my body heal. The worst part of this encounter was that he wasn't helping me accomplish my primary goal at that moment, figure out how to get through the race.

I think the answer to the majority of what ails the runner is just time. We all have deficiencies we need to work on. But we can work on them a little each day. The key is to get healthy, by allowing your body to do what it does best. Assist it how you can, but your body knows what it needs. The human body is one of the most incredible things God every created. It is self healing! When you are healthy, be disciplined. Add some occasional stretching to your routine. Use a foam roller a few times a week. Cross train to strengthen those glutes. But you aren't broken. You are just changing. And change happens slowly, over time, with discipline.

The one thing that may be broken is my ego. I got very out of touch with the signals my body was sending me. I tested my limits and pushed beyond them for too long. I need to be a bit more balanced in my approach. That is what needs to be fixed. I can still train and race a high level. Perhaps more recovery and cross training will allow me to be a better runner? It is possible. Make no mistake, I did not get injured because I ran 100 miles. I was injured before I got to the starting line. I got injured because I pushed too hard in training trying to be something that I am not. Going forward, I already have plans to make me a better runner. That plan will include fewer miles, more cross training, more time for recovery, and better use of cycles in training. Trust me, it isn't as dramatic as it sounds. These are just a few small changes that implemented over a course of time will make a big difference.

For now, I will do whatever I can to stay active because I need to exercise. My body craves motion. I will try some different physical therapy exercises and see what helps. I will learn to use a foam roller. And when my body tells me it is time, I will start running again. I hope that is soon, but I have accepted the realization that I asked a lot of my body and it is time to give a little back in the form of rest. And I won't feel bad for myself, because I sure like showing off my new belt buckle. (Yes I wear it!)

Moving Past Leadville

Last August I wrote a post with the exact same title. Things were a lot different last year, namely that I had other races planned already. I consider myself fortunate that I have nothing in the plans right now. For the first time in eighteen months, I am not training for anything. It feels very liberating and is giving me the space I need to get healthy and make future plans.

Leadville Analysis

Splits

Destination	Total	25-Hr	27-Hr*	Actual	25-hr Delta	27-hr Delta*
May Queen	13.5	2:10	2:20	2:32	+22 min	+12 min
Fish Hatchery	23.5	4:05	4:25	4:34	+29min	+11 min
Halfmoon	30.5	5:25	5:55	5:55	+30 min	+0 min
Twin Lakes	39.5	7:15	7:55	7:37	+22 min	-18 min
*Winfield	50	10:30	11:30	11:21	+51 min	-9 min
Twin Lakes	60.5	14:00	15:00	15:22	+82 min	+22 min
Halfmoon	69.5	16:15	17:55	17:53	+98 min	-2 min
Fish Hatchery	76.5	18:00	19:50	19:52	+112 min	+2 min
May Queen	86.5	21:00	23:30	23:13	+133 min	-17 min
Finish	100	24:59	27:00	26:44	+105 min	-16 min

Notice how consistent I was around my 27-hour split times the entire day. The sections around Winfield (Hope Pass) ate up some time, but that is where the course added something like 2 - 3 miles and an estimated 30 minutes of distance. I just wasn't ever able to make the jump from the 27-hr column over to the 25-hr column in the second half of the race like I had hoped. My second 50 was done in approximately an 18 min pace. I need to trim that to sub-16 min pace to get a big buckle. Perhaps more telling, I would need to run the last 40 miles in 15 min/miles flat.

What Went Right

Honestly, the list of what went right is almost too long to name. But here are a couple of things that stand out:

• A great summer of mostly injury free training
• My crew and pacers were top notch
• I absolutely crushed my nutrition and hydration execution (at least 10K of Kcals consumed between food and beverage in a rough 50/50 split, probably more like 12K)
• I checked off both my B and C goals, sub-27 hours and finish, respectively
• I stayed motivated and continued working as hard as I knew how for 95 of the 102 miles
• Redbull mixed with water in a handheld may be the most amazing thing ever!

What Went Wrong

This list is hard because you really need coaching or experience to accurately diagnose what went wrong. That said, I've compared notes with others and here is what I think went wrong:

• A last minute knee injury that prevented me from running downhill effectively
• Terrible blisters on the bottoms of my feet, something I was not at all expecting
• Shin splints (or tendonitis) from all the fast walking
• An inability -- or was it unwillingness? -- to run during the last 35 miles
• Perhaps having a "B" goal created a self-fulfilling prophecy?
• Lack of experience and perhaps a poor training approach (maybe?)
• I don't think the "Peterson Pattern" is a good one for this race unless you are highly, highly trained and experienced with the distance and altitude. In fact, I think Coach Weber is actually recommending the "Buckler Pattern" to his sub-25 athletes.

Obviously there wasn't much I could do about the timing of my knee inflammation. That said, I did push pretty hard in the month of July with a 60 mile jump in mileage and an 8 hour jump in total running time. Capping that off with a huge weekend of training in Leadville may not have been wise. The blisters on the bottoms of my feet are the biggest concern I have going forward. I don't really recall when they started hurting exactly. My guess is that changing shoes wasn't the best idea. And I probably should have stopped to put some mole skin or duct tape on long before they got as bad as they did. Perhaps some barefoot running will make them a bit more calloused as well? My inability to run is something of a concern. But I wasn't too surprised given it was my first attempt. I was disappointed I couldn't at least manage a jog downhill, but downhill is when my knee hurt the most. I think the big summer of training (two 50 milers) and altitude may have contributed here as well. Given that it was my first attempt at 100 miles, I am not too concerned that I couldn't run much in the second half. However, I probably need to get a little tougher mentally if I am ever going to break through to the big buckle.

How I can Improve

I had already given this some thought before I even raced the LT100, but was too late to do much about it then since my training was in full motion and three-quarters over. I think I over-trained in some areas thinking I should train like the big volume, mountain goat elites do. I re-read Matt Carpenter's wonderful piece on his 2005 Leadville run and I think I would like to work on a few things:

• No more huge mileage training runs -- up to 25 or 30 miles, but no more 50 milers as training runs
• I may consider backing off total mileage a shade to where I am more comfortable 50 - 60 MPW
• Shorter B2B efforts in an attempt to improve quality
• More runs like this one where I hammer some intensity with some recovery instead of just slogging around and calling it long-slow-distance.
• General improvement in intensity, including running some easier hills (those under 10%)
• Possibly consider some double runs in the same day

Most of the above will hold true no matter what distances I run next year.

What's Next?

I wish I knew what was next! My general thought is that I need a cut-back year to kind of reset things a bit. I don't plan to run any 100 milers (not yet anyway) unless I get into WS100 via the lottery. Assuming I don't get into Western States, I think I will pick a couple of shorter races (50K and 50 miles) and try to improve to a point where I can "race" in them. Slogging around and just getting it done doesn't fit my personality at this point in my life. I want to have a chance to improve and move up the leaderboard each time I race. I think I can cut an hour off of my current 50 mile PR (10:07). I also want to enter a short trail race or two (half marathon - 25K) so I can work on improving my technical skills and leg turnover on trails. The insanely hard stuff (see Hardrock and San Juan 50) don't appeal to me.

LT100 Mental Preparation

My mind was spinning during the days leading up to the Western States Endurance Run. Did I train hard enough? Should I have done more hill work? Damn, I forgot to submit that expense report. What was that odd sensation in my quad muscle? Wasn’t that budget due tomorrow? ... But then everything that was extraneous started to fade before the event itself.... As daunting as it would be to run for twenty to thirty hours straight, at least I knew what was expected of me. There would be a starting line, and 100 miles from that a finish line. All I needed to do was run from here to there. No ambiguity about it. -- Karnazes, Dean (2006). Ultramarathon Man: Confessions of an All-Night Runner

 I have once again been a mental wreck this week. I'd like to pretend that this week is different than any other taper week before a goal race. But I think I'd be lying. The stakes are somewhat bigger because of the length of time the race lasts, but it really isn't different. I am just nervous and insecure. Have I trained hard enough? Can my ego handle missing my goals? Can I handle the risk that come with training nearly nine months for this moment?

After talking with friends and race veterans, I have worked through it. There were two keys to my overcoming this latest mental funk. The first was the realization that I am my insecurities are taking away from the joy of what I am about to attempt and the celebration of the journey that it took to get here. I earned this opportunity. I worked hard for it. It is supposed to be fun. In the movie Miracle, Herb Brooks comments that his proudest moment is seeing the young men stand as one, "young men willing to sacrifice so much of themselves all for an unknown." And that parallels my proudest moment in all of this, knowing how much everyone has sacrificed for me to have this opportunity. I am not defined by the outcome of the race. The work that I have put into the preparation and the people that have stood by my through it will define what I take out of it.

The other key to overcoming my mental funk was an email exchange with Wyatt Hornsby regarding pacing and race day strategy. In his replies to my inquiries, Wyatt dropped two great nuggets for me. The first was a discussion about how "Leadville rewards patience" and his first 100 mile (not LT100) race was his most memorable because he was "humble and started conservatively" and "soaked up the experience". He wound up having a great race and finishing 6th overall, so that strategy paid dividends for him! And he went on to say later that the race doesn't start until mile 60 and that if I am fresh -- relatively of course -- that I can start to pick off struggling runners and that I will draw confidence and energy from that. Brilliant! My best races are always the races when I finish strong, drawing energy from knowing that I am still kicking butt while others are struggling. It is motivating to know that you've raced right and that your training is paying off in the late miles. And, I was honestly a little worried about how I was going to deal with the pain and fatigue in the late miles. Now I have a strategy that I can follow without worrying too much about "the clock". I'll go slow, take care of myself and save myself for the last 40 miles. Easy, right?

Weekly Training Wrap - 7/2 - 7/8

One last order of business before I put San Juan Solstice 50 behind me: I put together a video.  If you haven't had a chance to see it, check it out here.

After recovering SJS50, I knew I had one push left -- three or four hard weeks in July and then it is taper time. (I am debating whether to go hard all four weeks or include one recovery/cut-back week.) My assessment was that I need to push some big B2B miles and simulate what it feels like to run sore and tired. I dropped my most aggressive set of B2Bs yet, running 52 miles in two days. In total, I ran 78 miles in just over 12 hours or 6.5 miles per hour. And I did it all in 5 runs, averaging almost 16 miles per run. Considering the length of those runs, and the fact that I limited my HR on four of the five, I am incredibly happy with that. I am only two weeks removed from one of the toughest 50 milers in the country and this seemed almost easy. There are no significant pains or injuries. My body is fresh and able to perform when I want it to. I feel like I am peaking at a good time. And, I feel like I have done everything I intended in training, including racing both the Grand Canyon and San Juan 50 conservatively enough to allow me to keep training at a high level.

While running with Jon on Friday, I asked him what more I could do to make a "significant" difference in my training. His answer? Nothing. It is hard to admit that, but I really have done 90% of the work at this point. I've run big miles. I've run long. I've trained at altitude (not as much as I'd like). I've run 50 miles (twice). I've run in the heat. I've practiced climbing (almost 165K vertical for the year). The Leadville Race Guide describes miles 50 - 100 as "no man's land" because almost no one has experienced those miles in training and there is no way to predict how you will handle it. Yikes. I will work in some specificity training and a few more B2Bs to fine tune things. But come race day, I won't have to wonder if I could have trained harder.

Every day is one step closer to my goal....39 days to LT100. Wow, this is going to happen! I remember when it was 10 months away...

Day	Miles	Notes
Monday	Rest	Light x-training
Tuesday	21	Mostly Aerobic Miles
Wednesday	31	Mostly Aerobic Miles
Thursday	Rest	Core Work
Friday	9	Most Efficient Pace Miles
Saturday	7	Most Efficient Pace Miles
Sunday	10	More of a marathon type run
Total	78	About 6000 vertical feet

Nothing Else Matters

"So close no matter how far
Couldn't be much more from the heart
Forever trust in who we are
And nothing else matters

Never opened myself this way
Life is ours, we live it our way
All these words I don't just say
And nothing else matters "
-- Metallica

Reader be warned, I am about to compare my training and approach to the LT100 to Matt Carpenter's. But don't be fooled, I am not Matt Carpenter.  I know that. However, I believe that there are lessons to be learned by reviewing others' experiences in a race like this. Or perhaps it is just convenient that Matt's views line up with my own and I am exhibiting bias? Nonetheless, here goes...

I was doing a Google search today and stumbled up on this amazing piece written by Matt Carpenter about his 2005 LT100 experience. Matt beat the course record that day and had a nearly flawless race, finishing in 15:42.  He was an unbelievable 41 years old.  (Anton Krupicka owns the 2nd fastest time of 16:14 in 2007).  Note that Matt had  run LT100 in 2004 and had a pretty bad blow up. He walked much of the final 30 miles and finished in 22:43.  (Walking in to a disappointing finish with most of his big goals blown is something almost no elite would do today.)

Needless to say this piece inspired me greatly. Things continue to unfold for me in a way that is giving me an intense focus on what I want to unfold August 18th. Matt's sharing of his plans about training and race day have re-energized my motivation to give this all I have. While there are several good points worth expanding on (below), the thing I appreciated the most was the singular focus with which he approached this race.  "Elite" racers today schedule numerous events all season long. They don't put "all their eggs in one basket" the way Matt did. I love this post but it is exactly where I am at: Nothing else matters.

After reviewing this blog several times, here are some of the takeaways:

He raced both San Juan 50 and LT100 in the same year

The year of Matt's blow up, he raced both the San Juan 50 miler and the LT100, just as I was about to do. While his record of 7:59 at San Juan is out of this world and will be incredibly tough to break, he suggests it cost him during the LT100 time because he did not recover fully. This is a lesson that I learned last year while racing the Leadville Marathon two weeks before the Leadville Silver Rush 50 last year; I have no doubt it cost me. I won't make that mistake again this year. If there was any doubt before, I can guarantee now that I will not be racing at San Juan.  I need to keep my body fresh so I can continue to training at a high-level for LT100. Nothing else matters.

The use of mostly carbs for fuel

In Matt's post, he challenges the assumption that runners need to eat solid food during an ultra. I am not sure if I agree with his stance here. But I think there is some middle ground. While he ate primarily easily digestible carbs, I plan to incorporate some solid food into my plan. However, I won't be ordering pizza or cheesecake like Dean Karnazes. Instead, I will rely on calories from rapidly absorbing drinks and enough calories from fat and protein to keep my body functioning properly. The "solid foods" that I eat will be mostly engineered foods for the ultrarunner. My belief is that the longer you race, the more your caloric needs change. Matt ran this race in under sixteen hours. On my best day, I might be able to do it in 24 or 25 hours. The difference of eight or more hours is significant in how you take care of your body. A secondary argument could be made for body weight. Matt is a full 60 - 65 pounds lighter than me. My guess is that he needed no more than 250 calories an hour to complete his journey -- easily done on sports/electrolyte drinks. It will be tougher for me to swallow 400 calories of sugar per hour.

How precise he had his fueling strategy down

Matt's plan for taking nutrition was the most precise I have read from an elite racer. He had his plan calculated down to how many sips he would take per ten minutes in a race. Many people, including other ultrarunners, think I am nuts for the amount of time I spend obsessing over nutrition and hydration. Reading Matt's plan gives me hope that this work will pay off. Surely, I am not going overboard by trying to determine precisely the number of calories -- and from what sources -- I will take in per hour?!

He had ONLY a 32 minute positive split

He posted an incredible near even split in the race. (Anton posted a 45 minute positive split two years later.) This is another topic where I find many runners think I am crazy. I would like to come as close as possible to having an even split in this race as I can. In all the endurances races I have done, pacing has always been key. The rules of the game don't change when you lengthen the course -- go out too fast and you will pay for it. My ideal course strategy for LT100 is to have a two hour positive split. This makes sense given the fact that the course is harder in the second half (3 big climbs compared to 1.5) and that it'll be my first experience with the distance. The key is to save energy and obsess about nutrition and hydration in the first half. Any chance to run a perfect race relies on my ability to keep a steady, even effort all day while continuing to replenish my energy stores. Is this a sensible strategy for a first timer? I think so. I will find out for sure in about two months.

He listens to Eminem

This isn't really relevant to anything, but I find it pretty cool! I would have expected an old school racer like Matt to go without music. And a "masters" runner finding motivation from an iPod and Eminem... awesome!!! Want to talk precision and over analyzation? He had a play list specifically identified down to the section of the course that he'd be running. That is how I roll.

He focused his training on B2B long runs and strength training

Matt reveals in his post that he used strength training -- particularly the hamstrings and quads -- as part of his plan.  What's more, he did not believe that running 30 - 50 miles frequently was a good strategy.  Once again this an area where we agree almost completely. In fact, my latest training wrap covered this exact topic. It is true that I have done several long runs (31,32, and 53 miles).  But, I have done them all in a fashion that allowed me to recover quickly and primarily as a means to practice nutrition, hydration, and pacing (run/walk patterns). Only the 53 mile Grand Canyon trek required more than a day or two of recovery. In fact, the final 3 miles of my 31 mile effort were done near marathon pace -- a sure sign that I was not overdoing it. The remainder of my training will focus on B2B long runs as I did this past weekend. In addition to hill work, I have been consistent in doing squats and leg press at least once a week to strengthen my quads. Running all weekend on dead quads is a real downer, but great race preparation!

He spent almost no time at aid stations

Many of the "just finish" strategies that I read suggest taking time at aid stations to recover or rest, particularly those aid stations in front of big climbs. Matt challenges this assertion and feels that it just means you'll have to make up time later. My crew can tell you that I spent the bare minimum amount of time at each aid station in my first 50 mile race. I'd rather recover "actively" with a heart-rate-recovering-walk than go dead stand still. Stopping only makes it harder to get going again and wastes time. Sure there may be times that I need to stop to remove rocks from my shoes, deal with blisters,  change clothes... something. But why intentionally stop if you don't have to? React to what is happening and be aware of what your body is telling you, but relentless forward progress is key. As such, I will have all my gear and nutrition lined up to minimize aid station visits.

Mental Games

I loved his piece about his mental games. This is a race -- my goal race. No risk, no reward, right? I think I have analyzed this enough to know that I am capable of my goals. They are goals that will challenge me, but they are attainable. What's more, I have been able to predict my finish times in nearly every event that I have raced the past few year. There will systems in place to know whether I am on track or not. If I blow up, then I'll walk it in like Matt did in 2004. My pacing plan has a dual benefit of not only putting me on track for my goal, but also buffering in case I start to unwind. That said, I need to trust in my planning, strategy, and training. Backing down in fear of what might happen is no way to approach this race. After August 18th, I have no plans, nothing else matters.

Balance for Runners

I have been blogging for close to a year now (not all here) about my adventures running. In that year I have learned and unlearned a lot of things. And I am sure that will continue as long as I follow this passion. Yesterday I was doing some research on heart rate monitoring and running ultras and came across this a rather lengthy page with all you need to know about ultras. And in that was a key little nugget that caused an "ah-ha" moment for me (though I sort of suspected this all along):

"Researchers who studied the effects of high training mileage found that there were no significant improvements in endurance in runners who trained more than 70 miles/week–not even in runners who were training up to 230 miles/week."

What? Could that possibly be? Why do so many runners strive to run 80 - 100 miles per week (or more)? So I researched a little further and found an article summarizing Noakes' research. A couple of really good take aways:

• The breaking point of how much is enough may be a function of time, not miles
• The exact mileage at which this plateau occurs depends on the individual, but beyond about 60 to 70 miles per week, there’s not much change taking place
• A person with a lot of talent will almost always outperform a person with little talent and a lot of training.
• Regardless of how much you run, genetics plays a large role in your performance. 
• High mileage reduces body weight, which further reduces the oxygen cost (why not just eat better?)
• It’s likely that genetically gifted runners who have high a VO2 max are capable of running more miles and faster races.

Wow, I could go on and on about my thoughts on this. But the main takeaway for me is that I know so many runners, myself included at times, that strive too hard to achieve high mileage. But the expense of high mileage is often at the expense of cross training, can induce injury, and can induce overtraining.

The purpose of training is to hit as many high quality training runs as possible in preparation for a race. The rest of the time the goal is to keep you healthy and recovering as fully and quickly as possible for the next run.

My recommendation for anyone hoping to hit a high target of running ability would be the following:

1. Moderately high volume (50 - 70 miles per week).  I like to hit 70 half a dozen times as I peak in cycle, but not every week.
2. Good diet and other recovery habits
3. Overall body balance and cross training
4. Mixing and matching the above to find the sweet spot for you

If you are a talented runner and dedicated, then your fitness will show through on race day. Don't push yourself beyond your limits in an attempt to compare an artificial number like miles run. Focus on quality workouts, total time training (including cross training), and doing a superior job of taking care of your body during recovery (eat well, rest, stretch, physical therapy, etc...)

How Great I Am

“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It's not just in some of us; it's in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others." -- Marianne Williamson

I thought long and hard about commentary I'd like to add to this video. And, honestly, there isn't much to add. Just enjoy it and remember to let your light shine for others to see.