An Interview with Endurance Expert Dr. Philip Maffetone

It was October 1993. I was standing on the side of Alii Drive watching the Hawaii Ironman. Mark Allen, four-time champion of the event at the time, had just finished the 112-mile bike and was beginning the marathon. As I watched him run by, five minutes behind the leader, I noticed his smooth cadence in the sweltering heat. Could he catch the athlete ahead of him? As the veteran chased his younger rival in the final hours of this grueling race, I knew the real race didn’t begin until the run, Allen’s strongest event. I also knew, despite being nearly a mile behind the younger athlete, Allen trained using what is now known as the Maffetone Method.

The antithesis of the "no pain, no gain" training that emphasizes pushing your body to exhaustion, the Maffetone Method is a holistic, low-stress method of training. Created by Dr. Phil Maffetone this method trains the body to burn fat for fuel, giving the athlete the key to the vault that stores the body’s energy reserves. It essentially teaches one to run slower, in order to run faster, longer. The principles behind the method are designed to maximize the aerobic system that is responsible for 99% of the energy derived in endurance events.

As the race wore on, the younger runner found himself struggling to hold his lead. His early poise slowly gave way to a grim reality. He was no longer the hunter, but the hunted. With every step, Allen’s stride grew stronger, his confidence bolder. After some 125 combined miles, Mark Allen overtook his rival to win the race, setting a new course record. Allen went on to win an unprecedented six Hawaii Ironman Championships using Dr. Phil Maffetone’s training principles.


Dr. Phil Maffetone is described as "one of the most sought-after endurance coaches in the world." He entered the endurance sports scene in the late 70’s. In addition to working with some of the world’s top endurance athletes, Dr. Maffetone has written dozens of books and articles on health, fitness and nutrition, including Complimentary Sports Medicine, Training for Endurance, The Maffetone Method, and In Fitness and In Health. I caught up with Dr. Maffetone this summer while he was traveling through Europe and giving lectures.

Will: First thank you for doing this interview. It is a pleasure and a privilege to interview someone of your stature and to share your insights with my readers. I'd also like to say thank you for the contribution you have made to the world of endurance training.

Exactly how and when did you get started in the field of endurance coaching and training?

Dr. Phil: I’ve always been athletic, especially in track and field, starting in high school. When I first opened my office in 1977, I had gotten out of shape, so I started walking, then began jogging and soon was training for the NY City Marathon. I met a lot of local runners, and many started coming to see me for their injuries. I soon realized that most injuries were associated with various training and lifestyle imbalances. I applied exercise physiology, biofeedback, nutrition and various coaching methods in addressing the needs of athletes who had a full spectrum of injuries.


A key feature of my practice from the start has always been looking at the big picture, the so-called holistic approach. If a runner had knee pain, there was a good chance the cause of the problem was not in the knee but elsewhere – and sometimes not just the foot (which was common), but factors such as nutrition or stress. Often, training was associated not only with physical injuries, but fatigue and poor performance. So it became a necessity for me to consider more than the injured part, but to evaluate a runner’s training log, diet, shoes, and whatever else could affect health and fitness. As a result, I soon began implementing "coaching" as part of my practice.


Will: One of your trademarks is the 180 Formula, which is designed to develop the aerobic capacity of endurance athletes. How did you come to develop the 180 Formula?

Dr. Phil: I started using heart rate monitors in the late 1970s, and all I had as a guide were the old 220 formulas. But training at these heart rates seemed to induce excessive stress after a very short period of time. I tried searching for the scientific rationale for these formulas and realized there were none. So I began evaluating runners on a treadmill using slower paces, attempting to find a less-stressful and more effective training pace. I eventually performed these tests with a gas analyzer (the athlete would breath through a tube so oxygen and carbon dioxide could be measured), which gave me important information on fat- and sugar burning at various heart rates (along with other factors such as VO2 max).

I began using training heart rates based on the highest fat-burning levels before the shift to more sugar burning took place. These training intensities were much lower than the 220 formulas, much less stressful, and I saw much more rapid improvements. For example, athletes could soon run faster at the same heart rate, and even burn more fat for energy (and not just while running, but at all times). I soon realized a new formula would be very useful as most runners were not able to have an expensive treadmill evaluation, and the 220 formulas were unacceptable. By experimenting with the math (I basically worked the numbers backwards), I was able to get a formula that correlated extremely well with what the treadmill tests were providing. This became the 180 Formula.

A heart monitor is a simple biofeedback tool (the hardware), and the 180 Formula (the software) is what makes it useful. Biofeedback can help any athlete because it’s a means of more objectively evaluating progress (or lack of it), impending injury and ill health, and other factors. (I’ve used biofeedback in many other ways throughout my career, including developing various biofeedback techniques such as those for muscles and the brain.)

Will: Mark Allen, six time Hawaii Ironman Champion, and Stu Mittleman, elite ultra runner and world record setter, are two athletes you've written about and that used your training program to become world champions. Now they are coaching and, I assume, using your methods. Do you still collaborate with them or other former athletes that you coached and who are now coaching themselves?

Dr. Phil: Yes, I have kept in touch with many of the athletes I’ve worked with, and some are coaching with programs based on my approach because it helped make them successful. Mark Allen is a great example. I started working with Mark around 1984, and he used my program in what I would describe as the perfect way. The intention of my program is not to give a pre-conceived, cookbook plan, but to help build a balanced body in an individualized way. For endurance athletes, developing the aerobic system is the foundation because it provides almost all the endurance energy for training and racing. It’s also important to continually evaluate our endurance needs and make the appropriate changes to training, racing, diet and lifestyle as we develop, and grow older so we can continually improve both health and fitness. As a doctor and coach, my job is to assist athletes in this endeavor, and Mark Allen was particularly good at putting this foundation, and philosophy, into practice. He learned how his body worked, performed MAF Tests regularly, used his heart monitor honestly, ate right for his body’s needs, etc. His discipline brought him success.

Will: How strict should one be when running at or below MAHR (max aerobic heart rate)? For example, if I'm running below MAHR for an hour workout, and my heart rate creeps up and over my MAHR by five beats for 10 minutes or so, is that really a big deal?

Dr. Phil: It could be a very big deal, especially if it happens often enough. The problem is, you don’t know how often is too much – you may not know it’s a problem until you do your MAF Test and find out you’ve not made progress for the past month (the MAF Test measures how fast you can run at your MAHR). The real question is this: Are you training at the proper max aerobic heart rate? If you are, you’ll get maximum training and health benefits at that heart rate. As you go over that rate, those benefits can start to disappear, and worse, you can do harm. So why risk such rewards by running at a little higher heart rate? This is an important training discipline.

Training at a heart rate higher than MAHR produces real stress. This results in the production of stress hormones that could cause a number of physical and chemical (and even mental/emotional) problems – from mechanical imbalances and blood sugar stresses to reduced fat burning. These are also the foundations of overtraining which is associated with performance breakdowns, poor physical health, depression and other problems (I have a detailed article on my website called The Overtraining Syndrome).
A very common mistake is training at a heart rate too high – and for some runners, even two or three beats too high can have serious consequences. So when using the 180 Formula, be honest. When in doubt, use a lower number as this won’t cause any problems, and the loss of possible aerobic benefits will be insignificant.

Will: Running ultras is usually synonymous with running hills, often long hills. Many runners power walk these hills, which keeps their heart rate down. Yet many elite runners do intervals on hills that are 3 or 4 miles long, running for up to 20 or 30 minutes at anaerobic threshold. Can this kind of training fit into your program?

Dr. Phil: Yes, anaerobic training can be very helpful. But whether it’s hills at higher heart rates, track intervals, or weight training (which is always anaerobic regardless of your heart rate), incorporating anaerobic training before fully developing your aerobic system can be a problem. Consider that in an ultra distance event, 99% of your energy comes from the aerobic system, and only 1% from the anaerobic system. So the more well developed your aerobic system, the more your body is equipped to race long distances. This is the foundation of training that Mark Allen and other great endurance athletes developed.


Only after you build a great aerobic system should you add anaerobic training, if at all. The MAF Test – which measures how fast you run at your MAHR – is the best guide that helps determine when you’ve accomplished this task. As you build the aerobic system, you should be able to run faster at the same heart rate, including the hills. For example, if initially you can’t run up a hill without going over your max aerobic heart rate, eventually you’ll be able to accomplish this as your aerobic system develops. You’ll also race faster – having done no anaerobic training.

Adding anaerobic training to your schedule may improve your pace further, but you risk overtraining; it’s a fine line for many athletes. Three other important features of anaerobic training: 1) it won’t take much to benefit from it, 2) you will need more rest/recovery from it, and 3) if you perform too much of it, the aerobic system can quickly deteriorate. To be safe and still obtain benefits, I often suggest only three or four weeks of anaerobic training to get maximum anaerobic effects, and for many ultra runners, just a single, longer workout once a week. Consider a 10 or 15K race as a very effective way to get an anaerobic workout.

So if you’re going to add anaerobic training, proceed carefully and only after allowing your aerobic system to become well developed, and perform a good aerobic warm up and cool down around it. Be sure to monitor your MAF Test every two weeks or so during this period, and if you start running slower at your MAHR – stop anaerobic training immediately.
Most importantly, anaerobic training is a significant stress, as I discussed earlier. The average person who has a full time job, a family and other things to do in life often has little room for another stress.

Will: Running a 100-mile race places a different kind of stress on a runner compared to a marathon or even a 50 mile race. Depending on the course and the level of the athlete, one can expect to be on their feet for up to 20, even 30 hours or more. Should one use a lower heart rate range when training for a 100-mile race as compared to training for shorter events like 10ks or the marathon?


Dr. Phil: Many athletes enjoy training at heart rates below their max aerobic level, so I think this idea is fine. But it’s not necessary to train slower. Running ‘wear and tear’ is essentially the same at a 140 heart rate, for example, whether your pace is 12:30 or 9:30 per mile. (Perceived exertion, however, is different at these two paces.)

For most runners, training at max aerobic heart rate during all runs (except the warm up and cool down) is most efficient to build the aerobic system, including a high level of fat burning and aerobic speed. Ideally, training should incorporate the full range of aerobic muscle fibers – from those that move us very slow to our fastest aerobic pace that does not exceed max aerobic heart rate. This is easily accomplished when a proper warm up, which begins very slow, and cool down, is a part of all training runs.

In addition, and since the ultra races can be very long, training the body to endure being on your feet is also important. For this I prefer walking, which can be a very important part of building the aerobic system. It also incorporates additional very slow moving aerobic muscle fibers not usually trained when running slow. I even had Mark Allen walk during certain phases of training for the Ironman races.

Incorporating walking into your schedule is easy. For example, you can perform a long walk as part of a warm up, then slowly increase your pace to run at MAHR, finally slowing down to finish with another long-walk cool down. Depending on the event you’re training for, your level of fitness and time, you might make this a long weekend workout with a two-hour warm up walk (getting faster as your go), then a two-hour run followed by a two-hour cool down (getting slower at the end). Add or subtract time based on your particular needs.

For most runners, I don’t believe it’s necessary to cover the race distance, or even the estimated time of the race, during training. The body is quite capable, physiologically, of covering much more distance (and time) than it does during normal training.

Will: I've been reading some of my fellow bloggers who are using the 180 Formula in training, but are racing marathon distances (or less) at a much higher heart rate, in some cases 20 or more bpm higher than their MAHR. They seem to be getting positive results. Should one expect to have a higher "racing" heart rate than "training" heart rate at marathon distances or shorter? What about for longer distances, such as a 50 or a 100 mile runs?

Dr. Phil: When you’re in races of marathon distance and less, you normally run harder than a training run – it’s an anaerobic event. So your heart rate should be much higher in this type of race than a training run. The longer the race, the less difference between the training and racing heart rate. In events of 50 or 100 miles, this may not be the case as your race pace may be similar to your training pace.

Will: One of the biggest challenges in a 50 or 100 mile race vs. the marathon is the need to consume calories throughout the entire event to sustain energy. This is often difficult because the stomach doesn't always cooperate. What advice can you give to athletes regarding nutritional needs in races lasting up to 24 hours?

Dr. Phil: my advice is generally the same for any endurance athlete needing to consume calories during a race: find out what works for you. This involves experimenting during training (not racing). I can make some basic suggestions. The first is water – you’ll usually finish the race dehydrated, so drinking small amounts of water throughout the race, and often, is important.
Carbohydrate liquids can provide both nutrient (carbs) and water. These carbs actually help maintain our fat-burning process. I prefer monosaccharide carb liquids because they don’t require digestion (which uses energy), so there’s no stomach bloating or gas from undigested carbs, and you can absorb the sugar much easier. These liquids include fruit juice (I don’t recommend citrus) diluted with water, and honey diluted with water. Vegetable juices work well too, but I’ve known only a few athletes who used them. (I also like adding sodium chloride to this type of drink.)

Solid carbohydrate foods are important too, but use those that are easy to digest. The best are ripe fruits. While they are in a monosaccharide form and don’t need digestion to get the sugar available for energy, they do need to be well chewed.

I don’t recommend grains (flour products like breads), potatoes and most sports drinks because they contain carbohydrates bound together that must be digested before they can be absorbed. For example, white sugar (sucrose), maltose sugar products (including maple sugar products) and other commonly used carb sources contain two sugars bound together that require digestion. Grains and potatoes are made up of three sugars bound together (called starch) that require even more digestion. Carbohydrate digestion begins in the mouth and most athletes don’t chew sufficiently for this phase of digestion (especially liquids). During a race (and even training) digestion is normally very inefficient, so give your gut something easy to deal with. Creating digestive stress commonly causes intestinal upset – gas, bloating, and even diarrhea. And, you may not get the full load of nutrients from your foods.

But there’s another issue just as important. The whole idea behind building the aerobic system is to burn more body fat for energy. You’ll also burn more fat during a race, providing a significant amount of your energy needs. This makes the supplemental nutrition part – eating during a race – a lot easier because you won’t need as much. Supplemental carbohydrates are important during and immediately after racing, and very long training sessions, but not before you train and race.

Will: Your book Training for Endurance discusses the "chemical injury" which describes the impact stress can have on athletes. For those of us who work full time, have a family, and try to squeeze in training and racing, how critical is stress if we are also seeking to improve our performance?

Dr. Phil: In the truest definition, stress may be our biggest problem in sports; it’s usually the factor that limits an athlete’s potential. So the more you can moderate stress, the better you’ll train and perform, and the healthier you will be. Stress can be physical (e.g., bad running shoes), chemical (e.g., poor diet) and mental/emotional. Pick each category and do a self-assessment: many stresses can be eliminated by making simple changes, which then allows the body to better deal with those you can’t change.

Those who combine busy lives and try squeezing in training and racing can induce significant stress if not careful. This is another reason why staying strictly aerobic during all training is a good recommendation for most athletes. In addition, reduced training volume can sometimes reduce stress so much that you end up healthier and racing better. Continual and honest self-assessment is the best place to start.

Will: Are there any methods that you can recommend to athletes that can help them deal with stress?

Dr. Phil: In addition to eliminating the unnecessary stress from your life, improving brain function not only allows the body to better adapt to stress, but it can help training and racing. I’ve incorporated many types of biofeedback during my career, including EEG (electroencephalograph), which measures brain waves. The brain’s alpha waves in particular can dramatically reduce stress hormones allowing the body to recover and adapt better. Listening to music can significantly increase alpha waves.

My approach has always been to teach athletes how to do things on their own, and regarding this question, I developed a way to do a form of biofeedback that helps reduce stress easily and without equipment. I call it Respiratory Biofeedback, and on my website there’s a short article called The 5-Minute Power Break which describes this very simple technique. In a 5-minute session you perform on your own, a lot of great brain function can be established which will help reduce the harmful effects of stress.

Will: I've noticed on your website that you are very passionate about music. What are some of your favorite types of music? Who are some of your favorite artists?

Dr. Phil: About six years ago, I woke up and realized I needed to learn music because I had so many original songs in my head that had to come out. So I dropped everything and became a songwriter. Along the way I realized the music I was writing (like other music) had profound effects on the brain. Today, I include music performances in many of my lectures, play out regularly and have just recorded my second album (with more than 200 songs written). I first learned about music therapy in the mid-1970s, but being a part of the process as a songwriter has been quite fascinating.

I like almost all music, and I write what would be called folk-rock, although I’ve written a lot of rock, country and other styles.

In recent years, traveling with the Red Hot Chili Peppers as their doctor allowed me to learn a lot of music theory, and meet a lot of great musicians, many of whom I’ve listen to for years. With my songwriting, I work with producer Rick Rubin, and spending time in LA has brought me to many studios to see other music greats. I also worked with Johnny Cash in Nashville, which was a profound experience.

My favorite artists are many, starting with the Beatles and Bob Dylan. Others include Joni Mitchell, Neil Young, Mozart, James Taylor and many others. Also, discovering great but little-known singer-songwriters is a continually wonderful experience.

Will: What inspires you?

Dr. Phil: Things that get me excited. These include music (listening, writing and playing for others), learning (I still read the medical/scientific journals regularly), continually building my health and fitness, lecturing and teaching, and love.

Will: Thank you for the great interview and I look forward to reading more of your articles and books!

Dr. Phil: Thank you, Will. Keep up the good work. Almost all my articles, along with a number of book excerpts, are posted on my website (for free). And, of course, my music is there too.

Post Script: I need your help! As you can see, I don’t write this blog for money…hence no annoying pop up advertising. However I do write to encourage and inspire others. My only way to know I am succeeding is getting feedback from and building a following of readers. If you have found value in this blog post, please leave a comment below and follow my blog by entering your email at top of page or on Twitter by clicking here. 

My Western States' Suitcase

Yes, its true. I can't bring myself to unpack my suitcase.

Yes the one I took up to Western States three and half weeks ago. It still sits next to my bed. I don't even remember what is in there. I'm pretty sure everything is fine, like I don't think there are any perishables to worry about in there. Although I vaguely remember seeing a stain when I picked it up at baggage check. I think one of the high pressure sun screen dispensers blew up somewhere inside it. I remember smelling something like that.

My wife is starting to get a little weird about it all. "When are you going to unpack that thing," she's asked several times. I've gotten by with a "yea, I'll do it tonite" a few times. She hasn't brought it up for a few days now. I took a picture of it today. Mainly because I'm not sure what might happen over the next few days. One fear I have is that I will come home one day, and it will be gone. All that sits inside of it, dispersed to remote regions around the house. Not to be seen again...

Oh, the memories.

The Effect of Alcohol on Athletes

After finding out last Wednesday that the Western States 100 run was cancelled, the rudder of my ship fell off. "What now?" I asked myself. I was navigating uncharted waters with no goal or goal driven motivation. After several days I noticed I was "tipping" a few more beers or glasses of wine to make up for the loss and disappointment of it all. Then, after running a few times, I knew my liquid "Western Cancellation" diet was taking its toll on me. I started to feel physically tapped despite being in great shape. So I did a little research and found an article that gave me pause. Its entitled "Alcohol and Athletes". I've never been one to shy away from a few beers the night or week before a race, but after last week's experience and reading this, I'm thinking twice about it.

http://www.nmnathletics.com/attachments1/507.htm?DB_OEM_ID=5800

Western States 2008 Race Cancelled

The 2008 Western State 100 mile endurance run has been cancelled. The official announcement was made last night around 8 pm. Fires, smoke, danger to the runners, crews and support personnel contributed to the decision. When I heard the official news, I was not surprised, given the briefing we had yesterday at 3 pm. I couldn’t bring myself to post anything until now.

I’m not quite sure what to say, as this kind of thing is difficult to put into words. I’m in the best shape of my life. I’ve focused more on this race than any before. Just to get to the race took two years. Qualifying, the lottery, training, now its gone. Just like that. My disappointment is shared by thousands of other runners, crews and volunteers. Many of these folks have come from overseas.

But the world continues to turn. And the running gods will speak to all of us another day. Sure, we all lost out to mother nature. But no one can challenge her when her mind is set. As they say in ultras, there will be times when you feel terrible, and times when you feel good. You just have to keep moving forward. I must now set my sights on another race, and move forward, for another day.

Unofficially I was told that all the runners that were in this year will have a slot next year if they choose to run. That is a long way from now, but if it turns out to be the case, I’m in for sure. In the mean time, I’m looking to get into another 100 miler this summer or early fall. I need to put myself on the line, and waiting a whole year won’t cut it.

I want to thank all the people that got me this far. My wife, Jen, who has made so many sacrifices for me to be able to train. Rob McNair, who has been there without fail to train with me from the day I got into Western States. My two daughters who don't have their daddy to “hang with” on weekends when I’m out running all the time. Jeff Padilla for running my first 50 with me and being part of my WS crew along with Jen and Rob. And everyone else who has offered their words of encouragement and advice along the way. Thank you all. I’m saddened yet appreciative of all that its taken to get here.

The journey continues.

Holy Smokes--Update Number 2

Hold Your Breath. Drum Roll....

Hiking up to Emigrant Pass. Race Still On?

First Time WS Runners Receive Briefing on Fire Situation

When I awoke his am, it appeared to me that the negotiation between the running gods and mother nature was progressing fairly well. Coffee in hand, I strolled outside around 7 a.m. From the base of Squaw, I looked up to the summit, which was not visible yesterday as it was shrouded in smoke. Today I could see it clearly, despite a light haze that still hung from the sky.

I jumped on the tram to high camp and hiked the rest of the way to Emigrant Pass. Again, the air seemed decent, and the visibility good as well. I could see for what seemed like 10 to 15 miles. The wind was also starting to gust a little from the west, and seemed to be pushing the soot over Lake Tahoe and hopefuly all the way into Nevada. At High Camp I glanced at the weather instruments and noticed the wind speed was 10 miles an hour, and moving the smoke along. Could the running gods be making progress? Is mother nature willing to concede the weekend to a few thousand people?

What hope I had was dashed at 3 p.m. today when we received a briefing from a Western States board member. “It doesn’t look good” was all I remembered from the “official” presentation. Off the record I heard there was only a 10% chance the race will be held. Fires are burning on both sides of the trial and they are not being fought by firefighters due the sheer number of fires still raging in Northern California and the lack of fire fighting resources. Access roads for crews are being shut down. We were told that we will be given a definitive answer on the race this evening.
Yea, I know yesterday I said “whatever happens, happens”. But that was before the nasty, poor, brutish and short reality was delivered to me today. I’m now trying to pick myself up off the floor. The Sierra Nevada in my hand makes that difficult. From my vantage point down here it would appear that the running gods are being outmaneuvered by the almighty, mother nature.

My fingers remain crossed. But my spirit is beginning to fade.

Holy Smokes!

First Day in Squaw Valley. Not what I expected!

View From WS Trail 1 mile from The Village of Squaw Valley

As I sat in the back of the plane in my window seat, I glanced across the horizon when we started our decent into Sacramento. I nearly did a double take. Do I see what I think I see? What appeared out the window had me baffled. The sky was enveloped in a thick, grayish/brown layer of soot. Was it smog? Couldn’t be. Way too thick. Fog? No way. This was smoke folks. Thick smoke. The kind you’d find at a Cheech and Chong bong party.

First 3 miles of WS Trail. The Mountain in middle you can't see? 1 mile away.

Being from Orange County, CA, I’m not easily alarmed by a fire, or soot filled skies. Last October I had to train indoor on a treadmill two weeks before my 50 miler because of the dreadful fires near our home. So I decided to take this one in stride. I picked up my rental car and set forth on the road to Squaw Valley.

“There is a health advisory in place, people are advised to not engage in any physical activity” the radio man clamored. “The air quality is hazardous”. Oh boy. I continued down the road trying to find pockets of blue sky. But there were none.

As I drove along I decided to pull off the highway to stretch my legs. I happened on a ranger station. Big Bend ranger station in fact. The ranger explained to me the reason for all the smoke was that there were, as we spoke, 10 fires burning in Placer County, or more specifically in the forest area where Western States will be run this Saturday. These were set by hundreds of lightening strikes over last weekend. The good news, as I interpreted it, was all but two of these fires were “contained”. The other good news is that today is only Tuesday, and there are three days for this stuff to clear.

Once I arrived to my hotel in Squaw Valley, I hiked about half way up the face of the mountain, doing my best to stay on the WS trail. I stopped several times to look around and assess the sky, the wind, wondering along the way what the running gods might have in store for us come Saturday. As one must often do when mother nature rears her head, I continued along the trail with some solace that what ever happens, happens. Will the running gods speak to her? Will they convince her to calm these raging blazes and push this soot through with her winds? As I write this, I look outside at the graying sky from my bar stool in the Blue Coyote Sports Grill less than 100 yards from the start. I cross my fingers. Tip my Sierra Nevada. And hope these formidable forces of nature and fate take care of us runners this weekend.

Tapering Up High

Countdown…One Week to Western States!

Yes, I’m starting to feel a little anxious. What is one to do? I can’t run much because I’m tapering. Uh oh, does that mean I should starting worrying about the race? How hot will it be? What will I feel like at mile 80? Will I be able to run? How will my stomach perform? Will it help me along the way? How will my legs perform. Will they stand strong? Yes these thoughts have crossed my mind. At this point, though, I figure what happens, happens!

Here are a few photos of some hikes and runs I did this last week in the San Bernardino Mountains. My favorite was a 5 mile hike that took me to the foot of Sugerloaf Mountain, a dome shaped peak that stands an elusive 9,952’ feet (I made it to 9,000’). I took the 2E18 trail which approaches Sugerloaf from Bear Mountain ski area. This is really cool single track trail that gently rolls up and down from 8,500’ to over 9,000’ in elevation. It’s the highest I’ve found in the Big Bear area.

Sugerloaf Mountain (9,952') from the western ridge

Big Bear Lake in distance. Standing at 9,000' on 2E18 trail to Sugerloaf Mt.

All I can do now is reflect on the work I’ve done and the fun I’ve had along the way. I’m pretty confident that, regardless of what happens on race day, I will be able to look back on this experience with a smile. Its been a great ride!

Tree People...Run!

Running Central Park, New York

Start Spreading the News

When my plane touched down on the runway at Kennedy Airport, I glanced at my watch. Traveling cross country takes its toll on a runner. This trip was no exception. It was after midnight. And the trip to my hotel was far from over. After passing through a logistical labyrinth just to get from my seat on the airplane to my hotel, I finally laid my head down on the pillow. It was 3:30 am. My morning running plan was now officially scrapped. Yes, it looks like an evening run tomorrow.

So Many Runners

Central Park is one of my favorite places to run. There is an energy that seems to emanate from here, maybe because there are always so many runners in the park. I’ve run the park in the heat of summer and the coldest of winters. And I’ve never run alone here. With dozens of Central Park runs under my belt, I’m still exploring, still in awe of a scenery that lifts my senses every opportunity I get to come here.

Only In New York

Yesterdays run was no exception. As I strolled into the park an hour before dusk, I made my way toward the Jackie Onassis Reservoir. I meandered through the Sheep Meadow, The Boat House on the Lake, Belvedere Castle, and around Turtle Pond. Once to the reservoir, I began a series of intervals ranging from a half mile to a mile.

My legs turned in a relaxed rhythm as my mind wondered, back to my distant past. I pushed the pace. My legs responded. My stride lengthened. As I strode toward the last turn I remembered, long ago, when I was able to run with so little effort, so swift.

Its good to be back in the saddle.

Jackie Onassis Reservoir

Around the Reservoir At Dusk

San Diego 100

Congratulations to my friends that finished the San Diego 100 mile endurance run. Bill Ramsey finished 6th overall with a time of 23 hours and 29 minutes. This guy is a 50+ year old stud who simply keeps churning out great times and results. He also brews a mean beer I hear. I checked Bill's time as I was tipping beers in his honor yesterday, and he was WAY back in the pack. Things changed quickly though, as temperatures rose, Bill moved through the pack quickly and into 6th place overall. Bill has given me major input for WS 100, and the main focus is of course to run very conservatively during the first 50 to 60 miles.

Also completing their first 100 mile run where Gina Natera-Armenta (26:44), 1st overall woman! and Greg Hardesty 26:57. Good job guys, you rock! I've run with both Gina (Unknown ultra) and Greg (Saltwater and Unknown Ultra) and both of them are great talents. Gina picked up running less than just couple of years ago and Greg did his first ultra run (over 26.2) at Saltwater 5000 in 2006. These two have been gunning ever sense.

Mountain Miles

Saturday, May 31, 2008

No long story here. Just some glimpses of my run in the San Bernadino Mountains.

Total miles: 26.02.

Average elevation during run (est): 7,500'.

Total Climbing: approx. 3,200' (Big Bear Lake to top of Snow Summit 1,200', down Clarks Grade back up to Snow Summit 2,000').

Water consumed: 5 x 20 oz. bottles (had to lug 4 up the mountain!)

Total time: 5 hours, 55 minutes.

Est. Calories Burned: 3,968.

Muling Water

?????

Mt. San Gorgonio

Clarks Grade from Hwy 38.

Clarks Grade from Clarks Grade

Western States Training Camp -- May 2008

Saturday morning, May 24, 2008. At first I thought it was just a dream. But the sound grew louder and louder until it hit me like a cold slap of reality as I lay in bed. Raindrops. They first hit their mark above my head one at a time. Then they came with greater frequency. Finally, to a wet, roaring crescendo.

Participating in the "official" Western States training runs is recommended for first time WS runners. You get to experience the trail, understand the challenge in front of you and, weather permitting, taste the heat you’ll encounter race day. Apparently the weather permitting section wasn’t in the cards for us this weekend.

Waiting for our bus

Saturday’s run started with an hour long bus ride along Mosquito Ridge to a drop off point 5 miles from the actual WS trail. From there we ran along a very wet dirt and gravel road lined with pockets of snow. As the runners tread upon soggy trail, the grey skies wept with cold rain and sleet. My Asics Trail GT 2130’s were soaked to my skin in the first 10 minutes, but held on firmly around my feet.

Greetings along the trail

Our first contact with the "official" WS trail was Dusty Corners, an aid station 38 miles into the 100 mile course. From there we dropped into a meandering single track trail under a shadow of dense pine. The rain continued to fall in the dark forest when we reached Last Chance, mile 43.3 of the course and the starting point of the wicked "canyon" section. Under typical race day sun, temperatures of this section push well past 100 degrees. After Last Chance we continued into a 2.5 mile, 2’200 foot decent to Deadwood Canyon followed by the most difficult section of the race, a 1'800 foot climb to Devils Thumb.

Rob and I stopping for water

The Ultra Encounter. As I stood on the side of the trail taking yet another blog picture, I heard my pacer Rob McNair yell to a runner passing. "Hey Tweet, its Rob McNair". I glanced up and saw it was Tim Twietmeyer, 25 time finisher and 5 time winner of Western States 100. The two trail veterans exchanged a few words as I fumbled with my camera. Then, just like that, "Tweet" was off. Rob and I continued down the steep lower section of the canyon.

Just like that....Tweet (white jacket) running down trail

When we came upon the small footbridge at the bottom of Deadwood Canyon, Tweet and his friends were waiting for another runner. Rob grabbed my camera and asked Tweet if he would take a photo with me. Of course as I stood there watching Rob (wearing wet gloves) attempt to take a photo of me with one of the greatest ultra runners of all time, I realized the running gods would have to be in complete alignment. And just as Rob pushed the button, and the blackberry slipped from his soggy hands, it occurred to me that this moment was deemed by the gods to be captured only in my mind, and not to be recorded in the trivial annals of my blog. Then Tweet asked if this was my first WS run, and I said it was. He pointed out the river below us was a good place to douse yourself during the race, before climbing the 1’800 foot Devils Thumb in 100+ degree heat.

Rob and I pushed on, up the relentless Devils Thumb switchbacks, talking with several others as we power walked up and into the dripping clouds. Once we crested this brutal incline and started running again I slipped on some loose mud and ended up nearly head over heals and on my butt. Unhurt, but with an orange like slime dripping from my butt cheek all the way down my leg, I wondered if others wouldn't see this as some other kind of accident. As we came into the aid station I turned to see Twietmeyer running up behind us. Observing the grime dripping from my hip, Tweet asked if had taken a spill. "Yea I took a dive", I said, to which he replied "Rookie!" I had to point out amidst the laughter from the other runners that if I could choose anyone to call me a rookie, it would be Tweet.

"Rookie" running down the trail

When we finally finished the run, we’d run down to El Dorado Creek, up to Michigan Bluff then back to Bath Road and Forest Hill. We’d covered 27.1 miles and we were soaked to the bone. After finding a pitcher of beer in Auburn, we drove back to the home of Earl Towner and his wife Jennifer Mitchell, who graciously put us up for the weekend. That night, Earl, a 10th place finisher of Western States, shared many tactics with me about how I should run the course on race day. Key among them was to start slow! Jennifer, a local poet who has written many poems about Western States and experiences in the Sierra Nevada Mountains, made us all a great home cooked meal. After some good conversation I climbed into bed by 8:30 and was fast asleep.

Sunday morning, May 25th. This next day brought better weather and more ultra encounters. We started from Forest Hill and ran along the side of the Middle Fork of the American River. The trail progressed all the way to Rucky Chucky, where runners normally cross the river and head toward Auburn. This 16 mile section of the trail is beautiful and ideal for running. It’s mostly downhill single track, with a few short uphill sections. Many runners flew down this section, which may or may not be possible on race day with 62 miles under your belt.

Running single track from Forest Hill

Once we reached Rucky Chucky many of us walked down to the river and soaked our feet. It was a nice break before the last three miles up hill we had to do to get back to the buses. On this day there was again no shortage of runners with impressive resumes. Included in the group was Jenn Shelton, (14:57:18 at Rocky Raccoon 100 miler), ultra god Jorge Pacheco, Ashley Nordell, Luis Escobar among many others. For me, this day was a very fun, yet humbling experience.

Walking down to the river

Cooling the feet

Ashley, Luis and Jenn

Overall this Western States training trip was well worth it. Not the ideal race simulation weather I was hoping for, but nonetheless vital experience for this "Rookie". I owe a special thanks to Rob McNair for introducing me to so many other runners and to Earl Towner and his wife Jennifer Mitchell for putting up with Rob and I over the weekend. Thanks guys and we will see you all again in June!

Earl, Jennifer and Me

Jorge, family and friends at the Airport

Into the Heat

Just when I thought I was getting strong from my training for Western States, mother nature sent me a message:

"Tread lightly along this journey, don’t be overconfident, because you are in my hands now". This weekend I heard her message loud and clear.

The Western States 100 mile endurance run takes place on June 28th when temperatures in the Sierra Nevada Mountains can reach 110 degrees. During the race, runners must consume massive amounts of liquids to compensate for the amount of sweat the body excretes to keep its core temperature down. The challenge is to keep your stomach "working" while you push fluids, salt, gels and food into it while your heart continues to pump blood to the muscles and organs. This is complicated because an active stomach must divert precious blood supply away from the working muscles, or else it shuts down. If this happens, well, the game is over. Dehydration, hyponatremia, nausea, vomiting, heat exhaustion, and a host of other complications rear their ugly heads. Many a runner of great promise has been dwarfed by a failure of this simple, yet symbiotic relationship between the heart and stomach.

This weekend marked my first foray into heat training for WS 100. I had no plans, no strategic route to run. I just knew it was going to be hot and I needed to get out and run in the heat. This would allow my body to adapt to conditions it will face come race day. To date most of my runs have been in relatively comfortable conditions with no real mishaps. Something told me this was about to change.

Saturday, May 17, 2008: Seeking the sun at its highest arch, I started my run at 1:30 in the afternoon. It was 95 degrees when I left my house. I started with two 20 ounce water bottles, E-Gels, salt tabs and Cliff blocks. As I ran the first few miles up Buck Gully, I felt sluggish. My energy felt like it was evaporating from my body. I pressed on until I got to the hot, single track trail at Coyote Canyon.

As I entered the trial I noticed several black dots swirling around ahead of me. I continued up the trail until I was surprised by a loud buzzing in my hair. I looked up and I was in the midst of a swarm of bees. I turned around and immediately started running back down the trail while slapping at my head. I couldn't get the little bugger out of my hair! Then, just as I was expecting a sharp sting to the skull, I looked down and the little guy was stinging my arm. As if training for a 100 mile race in a heat wave isn't enough already! Note to self: did I really sign up for this program?

Single Track Trail...Seconds before Bees

I continued on and on a more positive note, found myself the middle of beautiful Bommer Canyon which I hadn't run before. After I climbed out of the canyon I encountered another swarm of bees. This time, while they chased me for several yards, I turned before they established radio contact with my sauteed skin. With no other options I had to cross the 73 toll road to finish my run via the top of El Moro and Spyglass Hill.

73 Toll Road Crossing

I planned on running Sunday with my WS pacer Rob McNair in Chino Hills. "You need to get into some radiant heat before Western" he kept telling me. This is heat that comes at you from all sides, the ground, the sky, the canyon walls. As if getting "cooked" on one side at a time isn't good enough. One must be "baked" on all sides to gain a real appreciation of heat.

So after spending five hours at my daughter's swim meet in 96 degrees of "radiant" heat, I met Rob to follow him out to Carbon Canyon, one of his recommended hottest places to run in Orange County. As we were driving I realized I forgot my shoes. Looking down at my flip flops, I had to make a choice: bag the run in Carbon Canyon, or figure out a plan B. I pulled over to a donut shop and, before Rob could lodge a single complaint, I told him to follow me, because the donut shop keeper informed me there was a Big Five Sporting Goods store two blocks away. I found my ASICS Gel Strive II's on sale for $49.95 in less than two minutes and we were out the door.

Asics Gel Strive II, $49.99 on Sale

Carbon Canyon is nestled in Chino Hills and is an ideal place to run in sweltering heat. There is no shade and not a whole lot of breeze. We started the run with two bottles of water each. Since it was 12 miles to the next water stop, we had to conserve as much as we could.

Once we made it to the ranger station to refill, I was beginning to realize what it was like to be hot and thirsty. A good sign that my body was being tested. We doused ourselves to bring our core body temp down as much as possible. When we finally made it back to our cars, the temperature reading was 104 degrees. Total mileage for the weekend: just under 36 miles. All in all, two solid training runs in conditions similar to the grand trail coming June 28th.