Rocky Mountain Highs

Boulder, Colorado has become somewhat of a mecca for ultra runners in recent times.  You can head out for a trail run around Chautauqua Park or Green Mountain and stand a good chance of meeting one of the four top male ultra runners in the USA. The only problem comes that in order to chat to these guys you have to be able to run at their pace, which they may describe as “easy” at the time, but is still likely to be faster than an easy pace for most of us mere mortals! You can imagine the turnout then last Thursday evening, as Boulder Trail Runners, (host Buzz Burrell) had arranged to gather Scott Jurek, Tony Krupicka, Geoff Roes and Dave Mackey in an upstairs room at Sherpas in downtown Boulder for an informal Q&A session – to say the place was packed was an understatement!

Buzz introduced the evening, explaining that the 4 guys would first talk a little about themselves as individuals, then followed by a Q&A session with questions open from the floor.  There was huge amount of expectant energy in the room as Scott Jurek was the first to speak.

Buzz introduced Scott as “The King of Pain,”  a reference to the Runner’s World article on Scott in April 2010.  I had met Scott once before at the tail end of a run back in October in Chautauqua in Boulder -  he was running with Tony Krupicka down towards the Ranger Cottage as I was about to head back up on Mesa Trail to pick up the second group in my BOLDRUNNING entourage – at that time I hadn’t realized who the guy was with Tony – Tony introduced him as Scott; it wasn’t until afterward that I by chance came across a picture in a trail running magazine and realized who that guy Scott was!  As Scott stood to speak, he was still laughing at Buzz’s words…

“I’ve been running Ultras for 17 years” – Scott reminded everyone in the crowd, as well as maybe himself.  There was a short pause as this sank in…then drawing on the experience those 17 years have brought to him, he added: “You need to find something that keeps the fire alive.  New training partners (glancing at the other 3 guys at the table with him) – find ways to keep it fresh.”  He went on to say that his joy of running has always been there, and that he is exploring ways to keep that joy and passion alive. Scott radiates an energy that is infectious.

Next up was Tony Krupicka. I first met Tony in June 2006 when he came up to run the Estes Park Marathon.  I recall looking at the shirtless runner with his cut down shoes at the start and thinking, “this guy is going to do some damage today.” I was at the finish line as Tony came in, running easy and looking very relaxed while also very pleased with his run. Afterward I asked him how the race had gone..”It was a good training run” he answered. He had just run 26.2 miles over a challenging course at altitude (average 7.500 feet) in 2.45. His course record still stands! I knew that day there was something special about this guy. Later that year he acknowledged that the race in Estes Park had given him a big confidence boost – he had used the race as a test for his fitness and race preparation. In August that year he ran Leadville 100 for the first time and won..the rest is history!

Buzz introduced Tony saying that he had come hotfoot from starring in Jesus Christ Superstar…Tony started by talking about what has become a legendary foundation of his training – running Green Mountain. In 2010 Tony ran up Green Mountain 296 times, an incredible record…he then asked the question that most people in the room probably had on their minds…what’s the secret? Tony shared: ‘It’s a sense of place – a relationship develops every day when you run a mountain trail consistently. I can draw on that whenever I need to. I feel comfortable in that environment, and performing becomes first nature. I draw upon my surroundings every day.”

Dave Mackey followed Tony.  Dave recently won the USATF 100KM National Trail Championship in style, setting a CR at Bandera. Dave is known for being a mellow guy, and his self introduction followed that style.  Dave is 41, so a year or two older than his colleagues around the table , a fact that they light heartedly reminded Dave about on several occasions.  He started running trails 20 years ago – trail races at Breck and Leadville, then started running ultras in 2001. His main goal is “to keep it fun.” He enjoys running the occasional shorter races – whatever the distance his main love is being outdoors. Earlier in his life, he loved Nordic skiing and adventure races. An audible gasp went up from the audience when Dave proudly said that he had no injury in 12/13 years apart from a rolled ankle! How many runners, let alone ultrarunners, can say that! His weekly mileage may be half that of TK, Dave indicating that the schedule he follows works for him and allows him to balance training, racing and family!

Last up was Geoff Roes. He was sitting next to Tony at the table, and my mind couldn’t help but go to WS100 last year and the epic battle that had tipped in Geoff’s favor that day. Geoff opened with “this is the most intriguing thing – running is the one of the simplest things we know how to do – one step, followed by another step, followed by another – I think it’s important to keep a perspective on how simple it is.” Geoff also drew reference to TK’s high mileage training, adding that he also runs half the mileage that Tony does. He then went on to add that Tony’s strength is that he is realizing what he really enjoys, a sustainable, healthy relationship with running. Geoff added that there is a huge interconnectedness in the ultra community, with runners being open to learn from others and try new ideas, and then also be willing to let those ideas go if they don’t work for you.

Next came a round from each of the guys on what is next for them. Scott was first up again: “I’d like to see what I can do on the 24 hour world record!”  A new challenge after his incredible new US record last year. The World Champs are in limbo – his biggest trail goal is Mont Blanc – itching to race after the cancellation last year. Scott drew huge applause when he declared that he is a Boulder resident, and that he loves training with “these guys” and gave thanks for his welcome to the People’s Republic.

Tony followed…with a wry grin he acknowledged Geoff’s victory at WS100, and then added with an even bigger grin that he would like to rectify that!  He too would like to run Mont Blanc, a race that has been on his mind since 2007. He would really like to get over to Europe early, acclimate, really make it happen in 2011. “Euro runners are tough though!” He also wants to finish his degree and his thesis is due in Summer 2011 as well!

Dave Mackey said that his year “was still evolving.”  He raced a lot in Winter / Spring. His win at Bandera in the USATF 100KM champs has given him an entry to WS100 in 2011. He then added he may not run, as he acknowledged he’s not a “heat runner.” He may try a 100 miler, Dirty in California – been talking with Geoff.

Geoff is enjoying “down time, “  having run 10 races in 10 months! He dropped out of the USATF 100KM at Bandera at 50K after running for a while with Dave Mackey..He’s been living close to Boulder in Nederland since August 2010 and really enjoys Nordic skiing and snowshoeing. He added there would be no focus on training until next month.  Like Scott and Tony, Geoff also declared that he wants to race Mont Blanc, following last year’s cancellation. He’s in the Hardrock lottery – he said the final decision on races would be based on which ones will have the best competition at the head of the pack. Killian wants to come back possibly for WS100 – he thought it would be great to “get all of us on the same page”, something that drew great appreciation from the crowd! He’s also looking forward to  spending summer in Alaska.

Then the questions opened up to the floor.  The first question was on the Tour de Mont Blanc, and why is it so hard for US men to race there, and not women? Scott replied that we need more N Americans to go over to Europe, explaining that racing in Europe is very tough. European races are very different, with a lead pack of 20-30 runners heading off in a compact group – the level of competition is way higher than in the USA.

Next came a great question on where do you go mentally when you run? Tony opened and said that there is a difference for him personally between training and racing. When he is racing he is completely in the moment, associative, concentrating on his body, and what he needs to be doing. “Focus on pace, fluids, salt and calories – being attentive and adjust accordingly based on feedback.” Dave added that he “tries to think about anything but running – it sucks!” (Laughs from the audience!) He sets short term goals, just get to the next pole ahead – he focuses on whatever he needs to do to get him through.

Next question was a personal one for Tony, asking why he runs shirtless even when it’s cold? Tony answered that it’s only cold at night, and “I don’t run at night at Leadville”  (big cheer from the crowd!) He explained that he just goes with whatever is comfortable and natural for him, and that means being shirtless most of the time. Tony also added that NB don’t seem to care!

Mike Sandrock, running author and long time Boulder resident, came up with a topical question – in the old days, races were clamoring to get runners to come and race – these days you often have to enter a lottery for example, just to have a chance to race? Scott answered on this one – “Our sport is growing – we have a sport that may only allow 400 runners  in a race – it is very tight for RD’s and they are in a tough situation. It’s unfortunate that races often don’t cater for faster runners.” Scott added that he has to pay to enter the Mont Blanc race!  The permit issues keep numbers down, and keep costs down.

Next question from the floor was that European racers are famous for ’shortcutting” – does it still happen? Scott bounced up and was eager to answer this one! He explained that there are key spots where “shortcutting” helped – where it is marshaled and you’re seen, a certain number of points are docked, and this has done away with most of the shortcutting. It’s pretty embedded in the culture in Europe. Personally, Scott said that he decided to “learn from this and come back a wiser racer.” Now the rules are changed.  Eurostyle races are a lot steeper, and you run flag to flag, and can run the straightest route to the next flag!

Adam Chase, Trail Editor from Running Times, and serial adventure racer, asked a question that most runners have thought about at some time – is there already doping in ultraurunning? If not, when will it come? Geoff was the first to answer: “Based on numbers, it must be there. I don’t think it’s a huge thing, and it’s not going to be anytime soon.” The recent North Face 50 had a big purse – as more prize money comes into the sport this may become an issue. Geoff added, “For me – I don’t – I run for me. If others do, then that’s them.” (Big round of applause from the crowd.) Scott added that doping was a big issue in France, at least in terms of testing. He has been tested in 3 or 4 races – they seem to love to look at Americans! Zero prize money and they test. Personally, Scott thought that “until there’s more money, we won’t see it.”

Next came weekly mileage in training, a point that had already been mentioned in the introductions. Not surprisingly, first up was Tony. He said that 150 or 160+ miles was standard for him this time of year. That includes a later run each day that is an hour long and very easy, sometimes barefoot.  Geoff said that he doesn’t do a certain mileage any more, he “goes on feel, and with whatever people are doing.” Anything between 60-120 miles per week – some tempo runs thrown in randomly as well. Dave opined that “he rarely does a 100 mile week.” The combination of schedule, kids, wife, life…means he has to achieve a balance. He “likes doing less – I don’t want to get tired.” Last summer (2010) he ran 40 miles per week – 2 out of 3 of those runs were slow. For Scott, this varies from year to year.  With a background of Nordic skiing, Scott is used to having everything periodized, and with more structure. He added that he will run more trails now he’s here in Boulder. Peak mileage would be around 150 miles – he said that he has always wanted to run a 200 mile week, but hasn’t achieved that yet! (Maybe training more with TK will help him achieve that goal?) He goes for a peak and then tapers back down to 110 miles. He will “hop on track or roads and also do some quality sessions. Lastly, “he likes to get in a good climb every day! ”

Then followed a question about what are your core motivations – why do you do it – especially ultras – is it an organic expression of being? Tony came with a hilarious answer that had everyone in stitches – “to lose weight mostly!”  Then came the serious answer: “Nothing compares to the kinesthetic feeling of running on a trail; it becomes habit and ritual, bound up in my identity. There is a chemical side to this – it feels unbearable when I can’t! Even when I get injured I feel better being outside.” Tony’s response then moved to a typically honest and open exposure of how he feels about racing: “Racing is 90% ego – I wanna beat these guys!” he said as he looked around the table at the other 3 sat with him. “Racing takes you to a different place – it’s not cuthroat with us, it’s a community thing.” Geoff was obviously moved by Tony’s words, and admitted that he “felt kind of lonely after running a chunk of WS100 with Tony to then run the last 8 miles on his own.” The main thing for Geoff is “to get outdoors, for it to become enough of a habit, to move through nature in pleasure. In an 8 hour run, you can get to places where you feel no-one has ever been.  for me 80% or more is enjoyment.”

Dave Mackey also acknowledged the role that ego plays in the sport – he saw it as “30% ego, and 60% adventure”. He also added that “there is a dark part of it that I don’t really understand, connected to personal issues. The other 10% come from something that really drives me.”  That response brought a follow up question – do you think it’s helping you resolve those issues?  Geoff added: “It’s important to understand it, acknowledge it. At the beginning I was really defensive, I didn’t have much of an answer for why I raced.” Scott chimed in: “Straight up ego! I do it for a number of reasons – sometimes to answer questions about myself.”

The next question neatly turned the evening on it’s head – we had all come to listen to these guys that are at the top of their sport, and win races – the question was, has anyone finished last, and what advice do you  have? A wry smile came over Dave’s face, and he delivered his response with perfect comic timing: “I finished a triathlon last – my advice is don’t do a triathlon!” Scott added: “I finished dead last at a skiing race once – I think it’s important to be happy wherever you are – to have the right attitude or tools to be able to be flexible and objective about your outcome.” Geoff was grinning broadly and I wondered what his response would be to this one – I wasn’t disappointed: “I  finished last in a steeplechase once. I knew I had no chance so I ran the first lap or two at a ridiculously fast pace, blew up, and then got lapped by everyone. I was having fun with the occasion – you need to find a way to have fun.”
(I later found out that Jennifer Cline asked this question. She had heard stories of how Scott waits at the finish line for everyone to come in, and that he suggests a group should go as fast as the slowest runner..)

Next was a question on training – do the panel recommend hiring a trainer / coach, or just getting out and running? Scott jumped in first on this one: “It varies; if you’re new to running, then hire a trainer. If you just want to learn about the sport, then surround yourself with people you can learn from.”  Geoff added: “There is a level you need to get to before you can run further or faster – you can get there quicker if you hire a trainer or coach.” He also backed Scott and said that it was important to surround yourself with like minded people. “Once you have the basics figured, yo can be your best coach.”

I had been wondering what impact training together at times would have on these guys when it came to racing. My question was: When you train together you’re helping each other out – when you race is there a situation where you would stop and help your competitor? Tony fired straight back with, “I just want to beat these guys!” Geoff added: “Competing, and winning, against these guys is most satisfying. I want to beat these guys more than anybody. But then it’s friendly competition – if it was something serious, I would stop and help.” He went on to explain that at Bandera he had been having a tough race, and Dave Mackey put on a surge knowing that, going on to win while Geoff dropped at 50K.  Dave had also suggested to Geoff to get some ginger at the next aid station – friendly rivalry!

Next question was, what do you want to be when you grow up? Tony chipped in with “a Geography student. My dream ‘job’ is to work for a non-profit that is saving the world!”  Geoff added that he has had no day job since August, and that “he’s figuring it out.” Dave wants to be a physicians assistant. For Scott, it’s a physical therapist. “I want to continue being a student of life, whatever that may be…and be open to change.”

The panel was then asked if there should be a 100 mile championships? Tony thought “it would be great – it’s what the public want, as well as the runners.”  Geoff opined that “it was bound to happen eventually.” Scott added: “It is really important; look at what has happened with triathlon as a result of Kona.  We need to keep the tradition of Ultras going.”

What is your favorite race? Scott gave 2 answers on very different continents: Hardrock and Mont Blanc.  For Tony it was the White River 50; for Dave the Miwok 100K, and for Geoff the Crow Pass in Alaska – a race in the great outdoors with no aid stations.

The last question was who do you see as the next generation of ultra runners in the USA? Scott said that it was Tony. Tony responded that Dakota Jones was definitely a name to watch – he’s already at the top and he’s only 20!

Lastly, each of the 4 runners had a round up on their thoughts about the evening and ultrarunning.
Geoff opened: “It’s been fun to be here. It’s been very cool to share my running with the caliber of runners here.”
Next up was Dave: “Keep it fun. Don’t go too deep into the reasons why – keep focused on the long run, and follow your heart.”
Then Tony: “In the past year I have been more healthy than I’ve ever been. I am in this for life; it is not all that I am though! I draw on the intrinsic motivation I get from running.”
Lastly, Scott: “There is no perfect anything. It is wonderful to explore on trails, and to make it part of your lifestyle. Sometimes fun is working your butt off. Find your passion, latch on to it, and run with it!”

It had been an amazing evening with 4 of the top ultra runners in the USA sat around one table with 200 attentive listeners. It would have been great to have Nick Clark along as well..maybe in 2012? I also had the chance to talk to Scott a little about his planned book that is due in 2012. He said that it would not be a runner’s program kind of book, but that it would include information on his vegan nutritional philosophy and how that has impacted not only his running, his life as well. He described the book as being mainly biographical. I for one am looking forward to the release of Scott’s book – I dare say I won’t be alone…

Many thanks to Buzz and BTR for arranging this incredible evening, and to Pemba and his team at Sherpas for providing a warm and welcoming place to meet, as well as some of the best food in town! Special thanks also to my gorgeous wife Jacqui for taking the pics and for surviving a packed night in a small space!

Footnote – Geoff Roes has just been announced as UltraRunning Magazine’s men’s ultramarathoner of the year. Geoff pipped Tony, with Zach Gingerich edging Nick Clark for 3rd place.

Melody Fairchild, my good friend, running buddy, and member of the coaching team for Active at Altitude and Running Vacations,  crafted this beautiful piece a few weeks back on her thoughts about training at this time of year – Inertia. With her permission, I recreate the words on this post – enjoy!

INERTIA

As the seasons turn towards the darkest and coldest of them all, and the one we associate with “slowing down,” my inner-coach is revealing some vulnerability: “Will I slow down, too?” Fear of failure and reaping what I’ve sewn are motivators to respond soundly to this vulnerability:  I’ve a Marathon to train for, and I’ve done the hard work of  callousing myself to the mileage for a good six weeks now. I’m ready, to do twelve weeks of “serious” training: focused, intentional miles and specific workouts to prepare for the pace I need to run.

Some days, as I notice the trees around me grow bare and the days are get shorter and colder, I especially feel “Inert.” I want to rest like the trees, whose sap will rise again in spring, able to sprout green, dancing leaves, and like the bears, who take a lovely, 6 month nap. The definition from the world of Physics for Inertia is: “the property of matter by which it retains it’s state of rest…so long as it is not acted upon by an external force.” When winter finally takes hold of the earth with the strong grip of a true hard frost and then a heavy blanket of snow, the inaction of bears and trees are a reminder of the power of going within. Their clear message to the world lets us know that no “external force” is going to alter their plan for rest and rejuvenation. Mother nature is so perfectly wise. I will use the strength of those hibernation messages to go within for the next 12 weeks and summon the focus and conviction I need to achieve my running goal. Often while running on unusually warm days in winter, I get a whiff of air or hear a sound which takes me time travelling to a warm, spring day, infusing me with hope and excitement for new beginnings, and gratitude for the barrenness I see and feel in winter, knowing what beauty it will bear in the Spring. “Inertia” for nature, is medicine; inactivity for part of the year is the secret to it’s success.

Inertia for a runner is often something we battle and something we fear.  While I’d like to be in sync with the trees and the bears, the calendar and my urgency to to qualify for the Olympic Trials Marathon with a 2:46 or faster on January 30th in Houston, call for serious activity right now.  Perhaps one reason for the timing of many of the world’s biggest marathons is so that runners can slow down a bit during winter.

However, if I’m having a day where I am really fighting inertia, I try to remember: “what we resist, persists,” and it is a day to learn from the Bears and the trees and slow down a bit, even while I am training for a marathon very important to me.

While inertia can connote being “stuck,” and losing the battle against the shoes sitting by the door which on some days goes from being a piece of wood with a knob on it, to the Great Wall of China, I might just very easily win it, by allowing the changes outside to be the “external forces” which inspire fresh and, when needed, gentle approaches to the daily rigors of training. Luckily, we don’t have to sleep for 6 months or lose our skin. Very gratefully, we can daily infuse ourselves with joy, through our senses, spicing-up our seasons of running.

In summer, with first light smiling on the peaks above Boulder before 5am and energizing the earth until after 9pm, I am drawn outside with the Sun, getting in mountainous running adventures as much as possible, motivated to play until the last rays of the sun  go down, so I don’t “miss out” on something beautiful.

Halloween has just passed, a day which most around the Front Range of Colorado figure will be our first snowfall. No snow yet. Each morning (which comes a bit later each day), I wonder if that stillness which precedes a good dumping if snow will impregnate the airwaves, and then the silence of a big snow will slow the world down for a while. If it does happen, I will enjoy it, letting myself mirror the mood of my immediate environment. Yes, I will welcome slowing down. There is a Zen saying: “Go Slow, Slow, so you can go Fast, Fast.” Arthur Lydiard, the Father of the jogging movement back in the early 70’s and a famous New Zealand coach of multiple Olympians, had sayings echoing this sentiment: “Run Easy”,” Train smarter, not harder.”

I’m grateful for the seasons, which call for a change-up in my inner mood and outer action, four times a year. They allow me to stay connected to my instinctual self, and in-touch with my sensuality. Recently, on a visit to Cleveland for a wedding, I ran with my friend Lori through Rockefeller Park, along Martin Luther King Blvd. The leaves were thick in the grass alongside the sidewalk and she darted over to them,  exclaiming:  ”I have to run through them! hear them! and feel them crunch under my feet!” (She even said “I need to run over dog-doo too!” though I don’t think that’s seasonal ). After our playful, care-free run to the waterfront of Lake Erie, I zipped along for a 40 minute tempo run, senses awakened, playful, creative side “On.” I felt totally Alive. When that first snow comes, I am vow to dart into it, celebrating the new experiences for my senses: re-hydrating with snowflakes on my tongue, leaving memories of parched runs in summer heat behind. I won’t fear the darkness; I’ll be especially motivated to manage my time, so I’m not out on icy roads after dark. I recently saw a quote: “Dreams keep one young.”

Whether it’s the Olympic Trials, or a dream to run all four seasons with joy, no doubt the external forces of Nature will keep us peering into the internal frontier  with child-like wonder, at where our senses will take us to next.

Here’s to allowing the external forces of our coming winter season to nudge us toward our shoes, so we may express, through the Art of Running, our playful and focused, quiet and ambitious, slow and fast selves. When we do, we’ll give ourselves the gift of realizing that every day is beautiful.

I had the great pleasure to spend a few hours with Brit ultra runner, Nick Clark, now based in Fort Collins, Colorado. Nick first introduced me to his local trails on Horsetooth Mountain Open Space, taking me out for an 80 minute run on a glorious clear December day. Luckily for me he was on an easy pace, and conversation kept flowing most of the way round. He has a way of floating effortlessly over the ground on ascents on a technical trail that belies belief! After we returned to his home above the Open Space, we talked about 2010, his best ever year racing ultras, and his plans for 2011:

Terry – 2010 was the year that Nick Clark was recognized as an ultra- running superstar. Did 2010 run out the way you expected, and what was your highlight of the year?

Nick – (Laughs at being described as a superstar) 2010 was definitely a better year than I was expecting, however, I knew after two years of really consistent running after a long injury lay-off in 2007 that I was fit and ready to run some strong races. Going into the Western States 100, I especially felt like I was in great shape, so I was confident. My main goal there, given the depth of the field, was simply to finish in under 17 hours, so to finish just a few minutes north of 16 hours was a pleasant surprise. Finishing less than an hour behind Geoff (Roes) and Tony (Krupicka), and running down Kilian (Jornet) when they were all going at it hammer and tong really helped boost my confidence as well. It’s the biggest 100-miler in the country, so that race was definitely a highlight.

However, winning the Wasatch 100 was personally much more satisfying, especially coming back from getting lost the way I did. For some reason, the magnitude of the Wasatch course – running across a mountain range – and the beauty of the surroundings really inspired me. I guess I was also a little more enamored of the race, which involved a minimum of BS – no pretense, just a get-out-there-and-get-it-done attitude – so it was a very satisfying way to cap off the season. From a competitive standpoint, it certainly wasn’t Western States, but given that there’s a more than 30-year history of results to challenge yourself against, there was plenty to be chasing. Geoff ran 20.01 his first time out in 2008, so I was definitely shooting for that; I finished in 20.20 after getting lost for 40 minutes, so in my mind I feel like a went a little quicker even if the results say otherwise. Kyle Skaggs had also run around 19.30, so that was another mini target. I’m not sure if I would have dipped under 19:30, but it probably would have been close had I not gotten of course. Anyway, as I say, it was a great experience in a beautiful location, on a challenging course, with great aid stations – so definitely a highlight.

Highlights locally? The growth in the Fort Collins Trail Runners group and the Fort Collins Running Club, both of which I am actively involved with, has been great to see. I moved here direct from NYC 4 years ago, and while it took a little while to plug into the local running community, I have certainly become much more engaged in the last couple of years. I took over the Tortoise and Hare race series three years ago now, and we have recently been seeing record attendance at those with an average of 40-50 members running at each race. More recently, I have become a little more active with the FCTR (Fort Collins Trail Runners) and try to meet up with those guys at least once a week, in addition to getting the ball rolling on the bi-weekly Towers time trials.

Terry – Were you ever a road runner?

Nick – I started out running roads, however, I really haven’t been running all that long. I grew up in Canterbury, Kent (famous as a pilgrimage site, with many historical buildings including the cathedral, and home to one of the oldest schools in England) where I was definitely a team sports guy, playing rugby at a fairly high level – mostly scrum half and fly half – until two years post college. I never ran for the sake of running as I just didn’t enjoy it! The only thing I enjoyed about running was getting ready for rugby.

I always used to watch the London Marathon though with my dad as a kid – it was inspirational and very much a life goal for me (I still haven’t run it, but I will). In my mid 20’s I wasn’t really that active, but once we moved to NYC I decided to get fit, so I trained for and ran the Detroit marathon (2003) in a pretty modest 3.28. Initially, I thought I would be one and done, but of course I got the bug and kept going.

As I got fitter, my marathon times started dropping and I was running comfortably under 3 hours before moving to Colorado in 2006. And then I found the trails, which meant I pretty much completely left the roads behind, at least for training. I am a self-confessed trail junkie, and am very fortunate to live so close to the fantastic trail network up here in Horsetooth Mtn Park and Lory State Park.

Anyway, about the roads, so last October (2009) I was back in the UK for a friend’s wedding, so decided to jump in and run the Dublin Marathon with my brother and finished in 2.43, which relit that flame a bit. After a strong season on the trails and another year of training consistency, I am curious to see what I can push out in February in New Orleans with some specific road training.

Terry – When did you first start running trails, and what turned you on to run off road?

Nick – Arriving here in Fort Collins, Colorado turned me on to trails. What more motivation do you need than to be out here? Between my local trails here at Horsetooth and Lory State Park, I have access to probably 50 miles of dirt.  Bobcat Ridge just down the road has another 20 miles of trails, then there is Blue Sky, Devils Backbone, Indian Summer, Coyote Ridge for another 20 or so – all essentially from my front door. I consider myself very lucky and just love to be out on the trails. And the added bonus is that the trails here are so fantastically runnable – nothing stupid-steep like some of the stuff up the east side of the Front Range in Boulder – but still a great variety of challenging terrain.

Terry – Your Towers handicap sessions are legendary – we ran part of Towers today, and it’s a tough climb – how important has hill work been for you and has anything changed in that department in 2010?

Nick – We typically get anywhere between 20 and 40 runners showing up for the bi-weekly Towers sessions, which has been really encouraging. I set it up as a hard session, so to get that many folk out to bust a lung up a tough hill twice a month is just great. If nothing else, the hill provides good fitness feedback for anyone who wants it. The route doesn’t change – although the conditions obviously do – and there are always lots of runners to help stay motivated as you feel yourself slowly dying as you move on up the hill. The Towers runs start from the Soderberg Trailhead, and start with half a mile of rolling, then 3 miles & 1,600 feet to the summit at approx 7,200 feet. We start runners at staggered intervals based on their previous time or expected time to the summit, with the idea that everyone approaches the summit around the same time. Done at race effort, it’s a punishing run.

With regards to my training and hills, I was very much focused on racking vertical this year. If you’re planning to run mountain 100 milers, then there really is no substitute. In the build up to Western States I was hammering away at a couple thousand feet of vert every day in training. If you look at the training of the top five guys at WS this year, you’ll see a very similar training philosophy, centered squarely on vertical gain and descent. Hills build strength and endurance, in addition to callusing the brain. And certainly the mental aspect of super long distance running is key. For shorter races you have to fine tune of course, but stamina for me is built with consistent hill training, and from that platform you can refine for whatever race is the next goal.

Terry – You mentioned as we were running up Towers that you used descending Towers as a key preparation session for WS100. How did this help?

Nick – There are two key elements that you need to train in order to be ready for WS: heat and downhills. The last 20 miles of that course are rolling and very fast, but you have to get there with legs that can still run. You’ve run 18-19,000 feet of vertical descent up to that point, so if you’ve already blown your quads then you’re going to be hiking a whole bunch of stuff that you wish you were running, and running fast. From Foresthill at 62 miles down to the American River on what they call Cal Street (which is buffed out singletrack on the WS Trail) it’s a 16-18 mile stretch of mainly downhill running, which comes on the back of some seriously fast and long descents from Robinson Flat. It’s on Cal Street, famously, that races are won and lost. Your legs are either up to the task or they’re not. I felt great running down to the river this summer, and it was there that I got a lock on 4^th place after passing Zach (Miller) and Hal (Koerner), and then after the big climb up from the river to Green Gate, I still had the legs to chase Kilian for third. It was an awesome feeling to be moving that well at the tail end of a 100 miler. I hammered the last 20 miles, and especially the last seven or eight from Highway 49, when I was really smelling Spanish blood. I knew I was closing on Kilian and when I got word at Hwy 49 that he had imploded it was off to the races. However, as soon as I caught him, two or three miles from the finish, he was immediately back into race mode and he managed to outkick me over the last mile after a couple of miles of brutal back and forth. It was a tough end to a great race and I have great respect for Kilian in that he found the gumption to get back in the race after suffering for so long.

Anyway, I used repeats on Towers before WS – 2, 3 or 4 times up at a moderate pace then run hard down. Also Round Mountain, just west of Loveland was another great training hill with 3,000 feet of climb in 4.5 miles. I would run that steady then run back down hard. I ran 15-25,000 feet of vertical gain and vertical descent every week for 3 months @ 100-120 mpw. As far as a training load goes, I tend to find that my fun level is at about 70-80, with the extra 40-50 mpw being more work than play!

Terry – You crossed the finish line at WS100 with your son, Alistair – how does he react to your runs, and is he likely to follow in your footsteps?

Nick – Alistair loves to run right now. He does the kids races in town at the local 5ks and whenever we are out on the trails he’ll see a hill and break out the run! Obviously he understands that I like to run – a lot – and so tries to emulate that to an extent, however, I don’t want to be pushing it on him. I think he’ll always enjoy the outdoors – run, climb, hike, whatever it may be – but really the only thing I’ll be encouraging as he gets older is to be active. Whatever shape or form that takes is fine by me.

Terry – With the move of several ultra runners to the Boulder area, how does the Fort Collins community and area compare to Boulder, and d