Another Year, Another Mile

I’ve said it before and I’ll say it again: It’s been a while. Mainly because not a ton has happened racing-wise since 2015 began and I usually focus my posts on races. I got back into running workouts, still under Koop’s guidance, and recently finished up a VO2 max phase which involved many rounds of grinding up Marincello, up to Coit Tower, and around the track 3 minutes at a time. That phase left me a bit more beat up than I had anticipated, and I felt as though I was constantly dealing with little issues that were cropping up one after another. First it was the area above my left knee, which forced me to take a couple days off following the Kaiser Half Marathon in early February. I ran a PR (1:07:56) there and 2 days later had a very strong 10 x 1,000m workout on the track but had to take 2 days off following that due to the pain in my leg. I was able to get it under control, thankfully. But then just a couple days later, two new areas started voicing their displeasure. My upper left leg and lower right leg (Achilles/Calf, specifically – felt like someone had their hand wrapped around my Achilles at times – lots of fun) posed minor problems through the last week of VO2 max, and once I had a couple of easier running days before breaking into the current tempo phase, I was able to control them too and they’ve held since (knock on wood). So now I’m about a week into the tempo phase, and I don’t know how long that will last, but I’m fairly certain it will take me at least through Lake Sonoma (April 11) and Boston (April 20).

Before moving forward, I want to touch on Kaiser. I was really happy with the way my race played out. I wasn’t sure of the kind of shape I was in coming into it, but figured it couldn’t go much worse than last year, when I attempted to pace a teammate (did a terrible job of it), my calf decided to shred itself about halfway through, and on the limp back down the Great Highway, I had to dive into a port-a-potty as I almost had to stop and poop on the highway itself. Not my greatest race, but it was PR at the time (as the only half I’d run prior to that was the Brazen half with 4,000ft of climbing yielding a slower time). So I was ready for a PR, I just didn’t know what it would be. I started out running a bit behind the lead pack and basically just stayed there. I was with a couple of others and was content to lead/be lead whenever we happened to shift places. I pulled away from a couple of guys when we turned on to the Great Highway and ended up running the next 4-5 miles with one guy. He gapped me by about 10m around mile 11 and I was content to let him go on ahead, but then someone from the other side yelled “Varner, you’re running too easily!” and I saw Jonas and his wife and they were cheering and I decided “No, I want to beat this guy.” You can even see where I made the decision on the Strava file as my heart rate ticks up right around mile 11.7 (https://www.strava.com/activities/249209907/overview). I ended up making a decisive move past the guy (don’t know who he was) and almost closing on Crosby (fist shake). At least he was running scared, or at least that’s what I heard from someone ::cough::Larissa::cough::

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Kaiser Half after the move (Photo: Jonas Oppedal)

Looking later into spring, I’m really excited to open up 2015 at LS50. The competition will be strong and already having a spot in Western, I can do what I need to do and focus on learning more about the 50 mile distance. That will definitely come in handy in May, as I was picked to represent the US at the Ultra Trail World Championships, which will take place on May 30 in Annecy, France. It’s an 85k (53 mile) race with around 16,000 feet of climbing (close to what Western has in half the distance), so we’ll be out there for a while. My teammates will be Tim Tollefson (https://timtollefson.wordpress.com/) , David Laney (http://davidlaneyrunning.com/   ), Alex Nichols (http://negativesplit.net/wddf/index.html#!/page_Home), and Yassine Diboun (http://yassinediboun.com/) on the men’s side and Krissy Moehl (http://krissymoehl.com/), Amy Rusiecki (http://runningrusieckis.blogspot.com/), and Anita Ortiz (https://twitter.com/ortizrun) on the women’s side. I think we can do some damage and look forward to putting it all out there with these folks. More info here: http://trailrunner.com/trail-news/u-s-team-trail-world-championships-announced/. In case it wasn’t evident, I am freaking pumped to have made a US team. It’s been a long-time goal of mine (and I know the same goes for a couple other members) and I am also rather excited to get some more time in France, as this makes 2 trips there this year (CCC is still on).

I think the race will be a good springboard to Western States in late June, kind of how the NYC Marathon worked as a jumping point for TNFEC back in the fall. The biggest downside is that I withdrew from the Canyons 100k (http://www.runcanyons.com/) on May 2, simply because I think it would be too much racing this spring. I hope to run that race one day, as the course looks fantastic and the race organizers have been incredibly gracious with my decision.

And speaking of Western, I’ve got my crew/pacers all lined up for this year. Since Magda decided to go and qualify herself (congrats on the SOB win!), she’s going to be my pacer for the whole thing! Just kidding, but that would be awesome. No, my crew will be Rachelle (she did such a fantastic job last year without knowing what to expect, so this year will hopefully be easier), Vargo (who was my crew/pacer last year so he knows how to deal with the bullsh*t I’ll throw at him later in the race), and Tim Tollefson (who will be warned by Vargo what to expect when you’re expecting I get ornery). So get excited, kids. Time for round 2!

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These two idiots (the one covered in mud on the left and the mug on the right) have volunteered to pace me at Western. The guy on the right even wanted to do it again!

                And finally, since my last post was a look back on 2014, here are a few resolutions I made at the beginning of the year, but forgot to share:

  1. Listen to my body. I’ve done a good job of this so far, namely with the minor issues I mentioned that I experienced during the VO2 max training phase. Hopefully I can continue to do so and nip problems in the bud before they become larger issues.
  2. Thank more volunteers. Admittedly, doing so verbally is a bit harder in shorter, faster races when breath is harder to come by, but a smile, nod, or wave/thumbs up can go a long way in showing a volunteer that you appreciate their time.
  3. Be less obsessed with mileage (kind of). I mean this in a larger context, as in not pushing to get 9 miles on an easy day rather than 8 so that my weekly mileage is higher, or needlessly extending a tired cooldown in search of the same goal. If I can do that, I’m totally fine with letting myself run a couple of circles around a parking lot at the end of a 13.9 mile run to bring it up to an even 14 (like at the end of this run: https://www.strava.com/activities/239917350 ).

So I think that’s about it for now. I will be cheering/spectating at Way Too Cool in just over a week, so for those running, good luck! And if you’re so inclined, stick around Auburn Saturday night. Should be a good time ;-)

And just for jealousy’s sake, here are a few photos from a couple runs this year:

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View from the top of Tam en route to Pt. Reyes

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Looking back at Coastal Trail en route to Pt. Reyes.

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The French saying: Il pleut comme les vaches qui pissent (it’s raining like cow piss) is quite apt.

2015-01-01 MV to MHBB

New Year’s Day Run to MH Bread and Butter (a staple in all Marin ultra runner’s diets).

2015-02-22 Northside Shred

Northside of Tam with the SFRC dudes this past weekend (Credit: Mario Fraioli)

2015-02-22 Sunny Side

Rounding a corner on the sunny side of Bon Tempe this past Sunday (credit: Mario Fraioli)

Posted in Uncategorized | 3 Comments

2014: A (probably) Disrespectful Retrospective

Thursday, January 08, 2015

I’m rather late in getting this year-end post out, but I regret nothing. Between TNF and now, I’ve done no hard running. It’s been great. All recovery/endurance runs per Koop’s instructions. Christmas and New Year’s were fun, as Rachelle was here for a couple of weeks. We built a LEGO Death Star.

LEGO DEATH STAR #pewpew

LEGO DEATH STAR #pewpew

PROOF.

12 building hours later.

We also spent Christmas at my parents’ house and New Year’s at The Deuce (can’t get enough). Between the two, we ventured up to Mt. Baker (45 mins east of Bellingham, WA), to meet up with some of her friends from Vancouver who rented a house. I didn’t run a step during the 4 days we were in Baker, which was pre-planned, but also fortuitous, as the day before our departure, I slipped in some mud about a mile into my run and slammed my left foot against a tree trunk lying along the trail. I ran the remaining 7 miles in moderate discomfort, but was concerned I’d broken at least one toe, as my foot looked like this that evening:

12-26-2014 Toe Stub

Toejammed but not quite broken. No, my foot is not pretty. I know that.

Thankfully, the swelling and discoloration decreased pretty quickly and I was able to resume running last Wednesday, right on schedule, with relatively little discomfort (it’s now basically back at 100%). In the meantime, however, I managed to pick up a lovely little illness that saw me sleep 31 of the 33 hours between Monday night and Wednesday morning. This setback forced me to postpone my plans to start my workouts for 2015 on Tuesday, but I’m feeling almost 100% today and will start up tomorrow. Time for some VO2 max-type stuff. Anything but tempo :-P

Anyways, enough with the chit chat. Similar to last year, here are some highlights, lowlights, and lessons learned from 2014 (in no particular order):

  1. I like ultras even more than I did a year ago. I’m not sure what my favorite distance is, because I’m still relatively new (plus I haven’t yet raced the 100k distance), but I can’t wait to race more and find out.
  1. If I want to improve at the longer distances, I need to race more of them. This might seem obvious, but it’s still good to hold one’s self accountable by writing it down as a reminder. Nutrition, motivation, pacing, and training all need to be honed even more specifically for the longer races and any sort of gap in preparation will becoming glaringly evident in the later miles.
  1. The Nike Trail Team. Getting to run for Nike is a huge honor. The team members never cease to amaze and inspire, our manager Pat is the man, and the company is more supportive than I thought possible. I am very fortunate to have this opportunity and can’t wait for 2015 to unfold. Big things are in store.
XC-style start at an ultra (credit: unknown).

XC-style start at an ultra (credit: unknown).

  1. 6th straight fastest time at Dipsea. This year saw the additions of Galen and Rickey to the invitational field, and I certainly had my work cut out for me. I think my past experience may have been the only difference in recapturing that honor this year, as it was both of their first times running the race, and anyone who’s run it can tell you there’s a big learning curve.
Top 4 at Dipsea 2014

Top 4 at Dipsea 2014

  1. 7th at Western States. This finish is probably the one of which I am proudest. I trained hard (albeit somewhat blindly), ran hard, and it paid off. Surely some luck was in there to contribute, but I don’t think you get any of the luck if you don’t put in the hard work first. I will never forget coming on to the track in Auburn and rounding the final bend.
The finish line was most welcome at this point. (credit: Matt Trappe)

The finish line was most welcome at this point. (credit: Matt Trappe)

  1. People are everything. Crew members, teammates, friends, volunteers, and even strangers – everyone plays a role. Let’s dive deeper…

a. Crew members: My crew from Western States sticks out the most to me this year. Rachelle, Vargo, and Magda all selflessly volunteered to do a pretty thankless job, namely, getting me to run 100 miles. Rachelle did an amazing job getting everything I needed, being wherever I needed her to be, and putting up with more than her share of petulance along the way from yours truly (“No, this ice pack is too big!”). Vargo and Magda put up with my surliness and gel-induced peaks/troughs as I was dealing with my IT band/knee pain in the 2nd half of the race, but never let me falter and kept me moving towards the finish. Thank you. This experience truly showed me how a good crew can make a race and I’m beyond excited to have 2/3 of it back in place for WS 2015.

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Best. Crew. Ever.

b. Teammates: As I already said, being on the Nike team is fantastic. The support we receive from Nike is phenomenal, but the teammates are what really give it a spirit. It’s reminiscent of being back on a college team, with stupid inside jokes, off-color humor, basically everything except the communal showers. It keeps competition fun.

Nike train on Old Mine (that's Zach's left elbow) (credit: iRunFar/Bryon Powell)

Nike train on Old Mine (that’s Zach’s left elbow) (credit: iRunFar/Bryon Powell)

c. Friends: Similar to crew, they provide unfaltering support, although less cajoling is usually involved. One of my favorite moments of the year came just after crossing the finish line at Lake Sonoma, when I got one of the best hugs ever from Jorge, during which Matt Laye came up and said that I’d gotten a spot to Western. So here’s to the friends I’ve made, ones I’ve become closer with, and ones I’m yet to meet. Hard to believe a year ago, the #TamBros were barely a thing.

Hugs. Hugs for everyone.(credit: Tanner Johnson)

Hugs. Hugs for everyone.(credit: Tanner Johnson)

TamBros at #TheDeuce (credit: I don't remember).

TamBros at #TheDeuce. Thank goodness that beard on the right is gone.

d. Volunteers: More of the most selfless people you’ll meet. They choose to spend their day handing out electrolytes, salt, and various snack foods to runners in all manners of spirits. Race directors and racers alike rely on them for free, mostly cheerful labor and our sport wouldn’t be possible without their generosity.

e. Strangers: Generally, stranger danger is a good term to stick to, but sometimes it isn’t true. Volunteers are often strangers, for example. So are the thousands of people who line the streets/trails of a major (ultra)marathon to cheer for the runners. They provide an unending source of energy to the participants and can make a world of difference.

  1. Undoubtedly, I experienced some of the lowest lows I’ve ever had while racing this year. At Lake Sonoma, the last 8-10 miles were interminable. I was in new territory and had no idea what to expect and it was rough. That prepared me somewhat for that I found at Western, but it was nowhere near enough, as at times it felt as though I would be running forever. I never thought of stopping, but it did seem as if I would never reach the finish line. The recovery time post-Western was also a low point, because although I was not “injured” per se, it certainly seemed like it, as my knees hurt and I was unable to run as I wanted to. Long after the fatigue was gone, my IT bands still refused to cooperate, and I realized I have a lot of learning to do about recovery.
Remember: Recovery isn't all bad.

Remember: Recovery isn’t all bad.

Edit: 9. Being named male rookie of the year by AJW and finding myself at #10 on the UROY list are hugely unexpected honors. I’ve got big shoes/expectations to fill in 2015, and will do my very best to do so.

Finally, some stats from 2014:

Total Miles: 4,001 (Strava has more, but I round my spreadsheet down)

Miles Raced: 409.4

Highest Week: 124 (Western States week)

Days off: 50 (compared to 12 last year)

Weekly Average: 77.8

Daily Average: 12.7

Feet climbed: 436,934

Tam Summits: 21

Lifetime total (that I know of): 27,008

Here are a few charts for the stat people out there:

Yearly Totals Miles by Month Annual Mileage Totals Miles Raced

I think that’s about it. Cheers if you’ve read this whole thing, and here’s to a most excellent 2015. Best of luck with your upcoming races and maybe I’ll see you out there. Speaking of races, here’s my tentative 2015 schedule:

April 11 – Lake Sonoma 50

April 20 – Boston Marathon

May 2 – Canyons 100k

June 27 – Western States 100

August 28 – CCC

Posted in Uncategorized | 2 Comments

North Face 50

First of all, a disclaimer: this is a long one.

This past Saturday, several hundred people lined up for arguably the most competitive 50 miler of the year, The North Face Endurance Challenge. Starting and finishing in Rodeo Valley, in the Marin Headlands, the course runs all over the southern part of Marin, and reaches as far north as McKennan Gulch (above Stinson Beach). 2 years ago, a large storm caused the several permits to be pulled at the last minute and the course ended up being six 8-mile loops. The result was that it was an absolute slop-fest and was very much on the minds of the racers, as several wet fronts came through Marin the week leading up to this year’s race. Sure enough, the night before the race, 2 course changes were announced. One was very minor, but the other was big. The section after hitting Cardiac for the second time that was made up of Ben Johnson-Lost-Redwod-Sun-Dipsea-Dynamite-Redwood Creek was cut out. We would run the Bobcat-Alta-Rodeo Valley loop twice and come back down Coast View-Heather Cutoff and head straight to Muir Beach. I was a bit bummed because I love the Ben Johnson descent and it meant that we would miss Muir Woods, which is exceptionally beautiful. I was getting all of these course updates during the day on Friday and we discussed them at dinner that night, with Vargo, Tim, Dan, Zach, Ethan, Billy, Alicia, DeNucci, and a few others. Another change came over the airwaves, indicating that we’d be taking the road to McKennan Gulch instead of the trail, which was pretty inconsequential, but still a change. After a nice team dinner, we hit the sack and were up before I knew it at 3am. I had a couple of nice nervous dreams that night about missing the start. The dreams progressed from me not even being on my way to the race when the gun went off to not being dressed at the start (but at least I was at the race), so I figured things were heading in the right direction at least.

We arrived around 4:15am after blasting some music (https://www.youtube.com/watch?v=nfWlot6h_JM) in the parking lot (much to the chagrin of a few runners, from what I gathered), and soon enough, we were at the start line. I wasn’t paying much attention to what was said by the race director because I was trying to jostle my way up towards the front. After a few minutes of standing, the gun sounded and we were running.

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The start (credit: iRunFar/Bryon Powell)

The first loop was relatively uneventful, with people talking and laughing. The group was huge. Probably 20-30 of us, which wasn’t a surprise as anyone who looked at the elite start list would have seen 20-30 guys who were capable of finishing in the top 5. We kept it nice and easy on the first loop. I had used the bathroom a couple of times before the race and had taken an Immodium about an hour before the gun so I was optimistic that I would be ok, but on the second loop up Bobcat, my stomach started asserting itself. I’d consumed one Picky Bar by that point (not the culprit), and with the 1st half of the second bar, I knew I’d have to stop. Looking at my Strava data (http://www.strava.com/activities/226904893), I stopped during mile 10. I quickly went from near the front of the pack to off the back, which I didn’t mind so early in the race, but I was still hurrying to get things out in a timely manner. But then, not a mile or two later, I had to stop again. Clearly I hadn’t gotten everything out in my rush to get back on the trail. I elected to stop just after the 2nd Bobcat aid station, right before the climb up Miwok. I was still near the back of the pack, but had been running with Tim Olson and Rob Krar and talking about fences, so I wasn’t worried. I’d run several repeats up Miwok in training with Koop and knew I could make up some ground without too much effort. At the top of Miwok, we turned down towards Tennessee Valley and it was totally fogged in. I switched off my headlamp at one point before noticing the guy in front of me had taken his off and was carrying it in his hand. I copied him and it made a world of difference coming down Old Springs. Towards the bottom, I was catching back up with the lead group, which had strung out a bit on the single track. In the aid station, I was delighted to see a couple of the kids I help coach on my high school team (Lizzie, Campbell, and Nye) who had gotten up to see me race. It was awesome to hear them yelling for me and was easily one of my favorite moments during the entire race.

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Seeing friends at TV (credit: iRunFar/Bryon Powell)

Heading out of the TV aid station, I found myself running with Jorge. Just before we started the climb up Coastal over to Pirates Cove, he and I both had to take pit stops (my third of the day). It was quick, however, and I didn’t lose much time. Amazingly enough, despite TV being fogged in, Pirates Coves was basically completely clear and we hit it just as the sun was beginning to lighten the sky, so it was pretty magical (as evidenced by Matt Laye’s, Nate Dunn’s and iRunfar’s photos galleries here: (https://www.flickr.com/photos/natedunn/sets/72157649611906916/ ; http://i-rn.fr/14TNF50-Photos). I could see the rest of the guys up ahead of me and was completely content on where I was at that point. Jorge and I ran down to Muir Beach together before separating a bit heading into Heather Cutoff. It was on the way into Muir that he asked what I thought about yet another course change. I said, “What do you mean?” He said, “You didn’t hear the RD at the start line announce that we’re taking Steep Ravine up to Pantoll instead of Dipsea?” No. Dammit. Steep Ravine is beautiful but drags the climb out a lot longer than Dipsea, which becomes runnable at the top of the stairs coming out of Steep Ravine. This threw a wrench into my race plan, which had been to make a move (wherever I might be in the pack) at the top of the stairs on the Dipsea Trail out of Steep Ravine (side note: everyone refers to the stairs on the original course that you hit coming out of Stinson heading up Dipsea Trail to Cardiac as the Dipsea Steps. These are not, in fact, the true Dipsea Steps. Yes, they are steps on the Dipsea Trail, but the real Dipsea steps are those that lead up out of Mill Valley, in the first mile of the Dipsea Race and are not on the course at all). With that change looming, I figured it would be best to wait and see how things shook out. I still held on to a glimmer of hope that he was mistaken, though.

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Jorge and I post-race (credit: Chris Douglas, Presidio Sports Management)

On the climb up Heather/Coast View to Cardiac, the longest (timewise) on the course, I steadily made my way back up to the leaders and crested Cardiac with them. At the aid station, several guys stopped to refill their bottles. I didn’t and moved up a couple spots as a result. Then, heading through the Pantoll parking lot, Zach and Tim and Dakota went about 10 yards out of their way, and I passed them crossing the road onto Matt Davis. I was suddenly in 3rd or 4th, behind Sage, Aish, and a Salomon guy. I’m very familiar with Matt Davis and so was able to push a bit more than the other guys, knowing the turns and rises/dips. Dakota came up behind me shortly thereafter and he and I put a gap on the others. Little did I know, that would be prove to be the decisive move of my race. On the out and back to McKennan Gulch, I saw Topher, Kim, Max, Jenny, and Matt taking pictures and cheering (thank you!). We moved well down the road (new section due to aforementioned course change) and hit the aid station maybe 30 seconds back of Sage, who had gone off the front a bit. On the way back, we were able to see where guys were and get a better feel for the gaps. There were several guys near Dakota and I, but the closest was probably a minute back (DBo and Aish I think?).

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Datkota and I on the way back from McKennan Gulch (credit: iRunFar/Patrick McKenna)

As we made our way down towards Stinson, Dakota went by me and I stopped to pee right near the top of Matt Davis. On the descent, I kept thinking people would catch up, but never heard or saw anyone. I could hear people clapping for Dakota head of me but no one behind, which I took as a good sign. My legs were holding up pretty well despite the pounding descent and I entered the Stinson Beach aid station alone. A friend was supposed to meet me there with my Gu’s for the rest of the race, but I guess I got there too fast and when I yelled her name twice and got no response, everyone went dead silent. It was awkward, so I said, “Balls!” loudly and just moved on – nothing I could do about it. I had a drop bag at Cardiac with Gu’s and was still holding out hope that Jorge had been wrong about the Dipsea/Steep Ravine course change, and that we would indeed be going up Dipsea and not Steep Ravine. No dice. Up Steep Ravine I went. Having run up this deep in the pain cave during my first 50k at Headlands back in August 2013 helped a lot as I knew pretty well what was coming and where to push. I caught a glimpse of Dakota a couple of times but didn’t seem to be making up any ground on him. I couldn’t see anyone below me. My legs were starting to get tired at this point as well, as we were past the 50k mark, and I was worried that the 2 Gu’s I had remaining wouldn’t last me to the finish. I must have simply forgotten about the drop bag at Cardiac, as I went in there, grabbed a handful of salt, 2 cups of Coke, refilled my bottle (used half Clif electrolyte drink/half water the whole time), and was on my way. Lisa was up there, along with Allen and a few others who I’m sure I’m forgetting (thank you for your efficiency). I bumped into Ethan (aka The Ginger Runner) here and we high fived. I absorbed his power and started cruising down Coast View. The hardest part about this section was that there were 50 mile and 50k runners coming up towards me, as well as 50k runners going in the same direction as me (their turnaround was at Cardiac). Most were quite courteous and I saw several familiar faces (Greg, Ashley, Olivia to name a few). I’m sure they said things to me, but I was pretty concentrated on what I was doing and didn’t process their words (apologies, especially to Davidson College track/xc teammate Greg who apparently yelled at me: “IT’S A GREAT DAY TO BE A WILDCAT!!”).

Coast View was a bit muddy and slick at times, but it was nothing compared to Heather. If it wasn’t 2 inches of running water, it was 2 inches of mud. I was tip-toeing at times, avoiding runners coming up at me, passing runners heading in the same direction, and trying not to go down. It was very telling that at the end of the race, almost everyone I talked to who fell did so between Cardiac and the bottom of Heather. On the descent, I didn’t notice Dakota or Sage, although I’m sure they were in view at times, and I didn’t see anyone behind me. I began dreading the 2 climbs left and just wanted to be done. I took my 2nd to last Gu on Redwood Creek trail and hit the Muir Beach aid station (mile 40 – 2 cups of Coke and 2 cups of water plus a bottle refill) alone. I was told that Sage was 5 minutes up and Dakota was 2. Good to know, but I had a feeling I wasn’t going to be picking either one off unless they blew up majorly. I was immediately reduced to a powerhike heading up Coastal. I ran when I could but that climb is steep and never seems to end (probably because I don’t know it well enough). I finally made it on to Miwok and down to Tennessee Valley (Sage 5, Dakota 2). Marincello was all that remained. Again, I was forced to alternate between running and powerhiking, picking little elements out on the trail and using them to pull myself up bit by bit. I finally crested Alta and turned onto Rodeo Valley (Sage 5, Dakota 2). I could see Dakota about 600-700m out in front of me but knew that I wasn’t going to be able to close. I had been continually checking behind me since Muir Beach to see if anyone was closing on me, and no one was (or at least not that I could see). Heading down Rodeo Valley for the third and final time, I was just relieved. I came up on Travis, who was running the 50k, towards the bottom and he and I ran together for a bit. Sam was also down on the turn off of Rodeo Valley cheering, which was greatly appreciated. I turned onto the road and made my way to the finish, making sure to soak up the moment. I crossed in 6:14:06, about 2 minutes behind Dakota and 7 behind Sage.

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Happy to be done (credit: Matt Trappe)

As I watched the other guys come in (DBo was 5th, Jorge 7th, Tim 8th), we greeted each other with muddy hugs. The camaraderie at the end of these ultras never ceases to amaze me. Everyone is happy and proud to be done, but also overcome with fatigue and a tremendous sense of accomplishment. In this case, everyone was also rather muddy. I was interviewed by Eric Schranz (http://ultrarunnerpodcast.com/) who was working with Ultrasportslive.tv  (http://www.ultrasportslive.tv/alex-varner-nfec-california-2014-3rd-male/). He kindly gave me a beer, asked me a few questions, and then booted me out of the interview area in favor of DBo (gotta make way for the future mayor of Mill Valley). We milled around for a bit and I got a chance to catch up with Chris Douglas and Michael Stricklan, who represent me (and DBo and Jorge and YiOu) at Presidio Sports Management (http://www.presidiosportsmgmt.com/), as well as Eric Senseman and Sarah Lavender Smith who were helping out with iRunFar and USL’s coverage, respectively. Chris was out on the course cheering, taking pics, and crewing a bit for me as well, which was greatly appreciated and Michael ran the 50k but had to drop due to a bum hip (get it healed!). I was also interview by Bryon Powell of iRunFar.com (http://www.irunfar.com/2014/12/alex-varner-post-2014-tnf-ec-50-mile-interview.html), which is always a blast. After the awards, we headed back to my place, showered, and made our way to the 2AM Club. The Deuce was a blast. Team members from North Face, Nike, Salomon, Montrail, Hoka, and everything in between were there alongside many, many people who raced or cheered earlier that day. It was a great end to an amazing day of competition, as everyone unwound and rehashed their races and either toasted their success (SAGE BUYS A ROUND!) or their bonk. I think the night was best summed up by a regular local who asked The Big Stapler: “What’s with all the puffy jackets?” Thanks to everyone who came out. It really was a special evening and I hope we can do it again next year.

Me, Chris Douglas, DBo (5th overall) (credit: unknown)

Me, Chris Douglas, DBo (5th overall) (credit: unknown)

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Tim got his money’s worth (8th overall) (Credit: unknown)

Podium (credit: unknown)

Podium (credit: unknown)

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#TheDeuce (Credit: Billy Yang)

On another note, I’ll likely have one more post up here before 2014 comes to a close. It’s fun to do a post looking back at the year that was and I’ll also reveal what I’m thinking about in terms of racing for 2015. So keep an eye out for that, if you’re so inclined.

And finally, here’s the gear I used at TNF50:

Shoes: Nike Kiger 2 http://store.nike.com/us/en_us/pd/zoom-terra-kiger-2-running-shoe/pid-1488481/pgid-1488482

Other Clothing: Nike Team Kit (sorry, not available for retail)

Headlamp: Princeton Tec Fuel http://princetontec.com/fuel

Hydration: Amphipod Hydraform Handheld (but I removed the strap and instead used a piece of surgical rubber to hold it which worked great and had the added benefit of keeping it from slipping down my crack when I stuffed it in my shorts) http://www.amphipod.com/products/hydration/bottles-handhelds/handhelds/hydraform-handheld

Food: 2 Smooth Caffeinator Picky Bars, 8 Gu’s (Espresso and Vanilla), Clif electrolyte drink (available on course) cut with half water.

GPS: Suunto Ambit 2 (Strava data here: http://www.strava.com/activities/226904893)

To those who made it this far, best of luck with your training and racing in the coming months!

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2014 TCS NYC Marathon

November 6, 2014

On Friday night, I flew out to NYC on the 9:35pm red-eye. I’m a pretty firm believer that the sleep you get 2 nights before a race matters much more than the night before, so  I wasn’t sure how my body would respond on race day to fitfully sleeping 4-5 hours on a place 2 nights out from the NYC marathon. Not much I could do about it, however, and I arrived bright and early in New York at 6am on Saturday morning. I headed to my cousin Austin’s apartment near Central Park, slept for another hour, and then got up around 8am and ran into the park to see the Dash to the Finish 5k, where my college teammate Andy was racing. It was cold, wet, and windy, but the racers still gave it their all and it was exciting to see them coming all the way up 5th Ave. and into the park. Andy and I “cooled” down together (really we were trying to warm up more) and also met up with Jarrett, a California Nike Pacer, who was in town for the race. Eventually, I ran back to Austin’s where I showered and we got some breakfast nearby (omelette).

Since I couldn’t check in to my hotel until 3pm, I dropped my bag off and took a cab over to the expo, where I met up with Ethan (http://gingerrunner.com/) and Kim (http://milelonglegs.com/). Kim wasn’t racing, as she ran her first 50k a couple weeks ago, but Ethan and I would both be toeing the line the next morning. We picked up our bibs, wandered around a bit, and then got some lunch at a nearby bagel shop. The weather hadn’t changed much since the morning – still cold, wet, and windy. Forecasts were calling for less rain on Sunday, but still lots of wind and cold temperatures (around 40-45 F). After lunch, we parted ways with plans to meet up for dinner and I napped until 6pm. We met for dinner around 7 at a nearby pasta restaurant and after explaining the inner workings of the communal table to some French people, it was back to my hotel room where I passed out quickly. The daylight savings time switch afforded me an extra hour of sleep, which was greatly appreciated, as I had to be up around 530am to catch the sub-elite bus to the start. I woke up on time, which was a great relief (although the worst case scenario would have found me arriving an hour early, not an hour late, so it wasn’t that stressful, but still, nice not to have any issues). Fortuitously, the pickup spot for the elite and sub-elite buses was only 3 blocks from my hotel (completely random), so I walked over there and before I knew it, we were being taken to the started with our police escort.

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Dash for the Finish 5k Leaders

New York is the second big city marathon I’ve done (the other being Boston), so I knew what was in store for Ethan and the vast majority of the other 50,000 runners. There’s a lot of looking for somewhere comfortable to wait, and then a lot of waiting, as the race-organized transit options get you to the staging area very early. The sub-elites not only get their own bus, but their own staging area complete with coffee, pastries, water, a heated tent, and most importantly, their own port-a-pottys. We shared this area with the elites, so it was pretty cool when Deena Kastor dropped her stuff at the table where I was sitting before heading out to warm up. Before marathons, I like to run about a mile, mostly just to loosen things up, if you know what I mean. We were allowed to warm up on a nearby road that ran perpendicular to and under the Verrazano Narrows Bridge where the race would start. Heading up the short hill, I encountered an enormous head wind. To the point where the elite men who were heading back towards me laughed and waved in commiseration. It was going to be windy. Oh and I forgot to mention that the race organizers sent out an email at 1am saying that high winds were forcing them to take down tents and signage along the course.

Anyways, after getting my “warmup” in, we were walked up to the corral where we could continue running a big on the bridge itself. The biggest problem with this set up was that we were put in there around 30 minutes before the race started and there were no bathrooms. So guys and girls were relieving themselves between buses and behind signage. Not ideal, but that’s what happens. Another benefit to being in the sub-elite is that you are at the front of the first corral. As we lined up, with several thousand other runners now in the area with us, I was simply excited. Not nervous at all, but just excited to experience the race and take in everything it would offer. Going into it, I had settled on a goal of time of 2:25. With the winds, I was content to let that time go, but when another sub-elite guy (Jerry) asked me what I was shooting for and I said 2:25, he said, “Me too. Let’s go for it.” So I figured why not.

Right before the start, they did the introductions for the elites (who were on the other half of the bridge, with that row of aforementioned buses between us, about 400m back from where we were starting), and then the howitzer sounded and we were off. It was pretty amazing to be at the front of the race crossing the bridge. The elites hadn’t yet caught up to us (still on the other half), so there was truly no one in front of us as we ran up and over into Brooklyn. Helicopters were flying overhead and you could see Manhattan, where we would finish. The wind was ferocious. Guys were getting blown into one another every other step, so I moved out of the group and into the middle lane so run alone. Even if I had to work a bit more, it was worth it for me to not worry about catching someone’s foot and going down. As we turned off the bridge, I moved into the front of the group, kidding to myself that I was leading the race for those 100m. I was also hoping that the elites would take the same route we did and that we would get buzzed by Meb and Mutai and Kipsang, but alas their half of the bridge took a slightly different route coming into Brooklyn and upon making a right turn, all we saw were their backs speeding off about a block up, as our routes had finally merged.

Runners make their way across the Verrazano-Narrows Bridge during the New York City Marathon in New York

Sub-elites on the bridge (I’m barely visible in the bright yellow). (Credit: unknown).

The first several miles were spent in a group of 5-6 guys. I was content to sit in the middle of the pack for a couple of miles, but the winds were having the same buffeting effect they had on the bridge. I soon found I greatly preferred leading the group to sitting in it, despite the extra work associated with leading in a headwind. It also allowed me to set the pace, and soon we were clicking off 5:30’s through Brooklyn. The streets were wide and the crowds were OK, but needed some prodding to really start cheering for us. I wasn’t too surprised at that, as it was cold and the masses of runners were still to come, but it was nice when people cheered of their own volition. I found myself smiling early and often and was really enjoying the run.

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Our group in the background. (Credit: Unknown).

The pack began to break up around mile 10 and soon it was down to 3. There was one guy who went off the front and got maybe 200m on us, but never moved farther ahead than that, so I just concentrated on him and maintaining the distance. Around the halfway mark, it was just me and another guy (Jerry who was the 3rd guy with us stayed, around 100m behind for the rest of the race which I wish I would have seen since it would have been nice to run with someone) and he pulled away a bit heading over the 2nd bridge of the day. I was content to let him go, although he only put about 40-50m on me so I just tried to maintain again. Heading onto the Queensboro Bridge into Manhattan (mile 16), I was surprised to see how long of an uphill it was. It was probably twice as long of a climb as I had expected, but there was nothing I could except put my head down and get past it.

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Being hunted by Lee Troop. I passed him around mile 16 and he passed me back around 21, shortly before coming out of my dark place. (Credit: Unknown).

Everyone says that coming onto 1st Ave. is an incredible experience, as the crowds are 5-6 deep and it’s just a wall of noise. I did not have that experience. Yes, the crowds were plentiful, but again, I had to ask for support with my arms and was a little disappointed by that. A couple of blocks down 1st Ave. and I very clearly heard “Alex Varner! I used to live with that guy!” Turns out it was Reed, and I turned and waved and said hello. The fact that we could have practically a conversation on 1st Ave. should indicate how quiet the crowds were. I guess I understand, as the leaders were long gone, and the guys near me were stretched out down the road, about 100-200m apart, running solo in no-man’s land. It was on 1st Ave. that I really began to grind. To that point, I had taken a Gu every 4 miles, and I had 2 left, with the plan being to take one at mile 20 and the last one at mile 22-23 depending on how I felt. The second part of 1st Ave. was tough. My stomach started to get a stitch which made breathing difficult and the wind was beginning to take its toll. I was still ticking off solid splits, so I wasn’t too worried, but it was definitely getting tough. The thinning crowds didn’t help either, as I climbed the Willis Ave. Bridge, there was one photographer and that was it. I ate a Gu crossing over the bridge and the stomach cramp intensified, making my breathing increasingly labored. I hit a rather dark patch in the Bronx, right around where the proverbial wall comes into play, and wondered if I had worked too hard in the wind early on. Thankfully, the stitch relented as I got onto 5th Ave. and I was able to start moving again. At this point, I was also starting to reel in some of the straggling elite men and women which helped further boost my spirits. The grind up 5th Ave. was tough (seeing my friend Esther helped a bit though) and resulted in my slowest split of the day (5:58 but 5:32 GAP per Strava), but once over the hump, I rolled into Central Park. The crowds were getting thicker but still lacking in noise, except for the turn right at mile 24, where Angela was cheering quite loudly, which I greatly appreciated. The guy with whom I had been running through the half was still in sight and I began to play the old game of “Do I really want to go get him?” I vacillated between wanting to move up and catch him and being content with where I was, as I was running against the clock and not concerned with place.

I was thinking about this as I made the right turn onto Central Park South, where the crowds were, once again, 5-6 deep but not making any noise, except for another college teammate Alex, who called my name and I heard him perfectly and even yelled back to him, which he heard. [Speaking with Kim and Ethan after, Ethan would tell me that the crowds were deafening at this point and Kim said there was no way Ethan could have heard her (she was near that point when he came through), so I’m still not sure what the deal was with the New York crowds. Maybe it was just cold, but I didn’t really feel the love.] At the right turn with maybe 600m to go, I was still debating whether or not I wanted to kick it home. The guy in front wasn’t going anywhere, but I just wasn’t sure I had it in me. Then we hit 200m and he was still right there and I realized I wanted to go. So I took off, passed him with about 75m to go, and just like that, was done. 2:25:45 was my official time. I was 28th overall (26th male – the top 2 women ran low 2:25) and 7th American. Strava data here for those interested: http://www.strava.com/activities/214897640

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Closing in on the finish. (Credit: Austin Varner).

I was greeted with a space blanket, bottle of water, finisher’s medal, and was walked up to the elite/sub-elite tent near the finish line (another huge perk was having a separate bag check to the finish with our own tent). The tent was rather small (maybe 20ft x 20ft) and filled with all of the elites who had already finished. It was pretty damn cool to be sharing the same space as them and stepping over their feet to grab a Gatorade. I changed and made my way out of the park where I met up with my cousin Austin and a couple of her friends. We talked for a bit and then made our way north to where Renee (Rachelle’s sister) and Gus were waiting. At that point, Austin and her friends went their own way and Renee and Gus and I continued north, eventually ending up at West NYC and then Communal, a pizza and beer place right next door. We hung out with Russell of Stance Socks and Knox (who also ran the marathon) of the Black Roses Runners and were joined by Ethan, Kim, and my friend from UNC, Rob (who ran as well). After a couple hours Ethan, Kim, and I headed over to the Skechers post-race party where we saw Meb and Kara and did an interview with a French vlogger. Then we made our way back to our hotels, changed and grabbed some dinner with Jeff of ElliptiGo. I then met up with Pete from WVTC at another bar where we sang karaoke (I Saw the Sign is always a hit) before climbing into bed. My flight home on Monday morning was uneventful and before I knew it, I was back at my desk on Tuesday.

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Me and Austin post-race.

Raymond H Project

R to L: Me, Ethan, Kim, Russell and The Raymond H Project (http://instagram.com/raymondhproject)

The whole weekend was fantastic and it’s hard to believe it already happened after such a long period of anticipation. I took Monday completely off, ran easy Tuesday and Wednesday, and will be back on the workout horse this afternoon in preparation for North Face, which is just around the corner! Best of luck to everyone who’s training for it. I’m rather excited.

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No man’s land (Credit: Unkown).

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The Month Before NYC

Four weeks already? I’m really slacking with this whole posting regularly thing. The week after Willow Hills, I did a similar workout/race at Presidio on Oct. 4, running 3 x 15min tempo intervals before lining up for the punchy Presidio XC course. That race was considerably less fun than Willow Hills, mostly due to the sand hill with newly added logs to hurdle. I finished decently, but was quite spent from the morning. I got in a quality long run the day after though, so that was nice and hit it hard the following weekend (4 x 15 on Friday and 4 x 12 on Saturday) with another decent long run on Sunday. The weeks of Oct. 13 and Oct. 20 saw Koop pushing me pretty hard with 3 workouts each week. I was tired but got it done, although it was made a bit more difficult by the fact that I was in Vancouver the first weekend and down in Ontario, CA for the Mt. SAC XC Invite the second weekend. Getting workouts done away from home is a good way to test one’s will. It wasn’t too hard in Vancouver, what with the beautiful sea wall being right there, but knowing that I had 4 x 15 that I had to do early Saturday morning in Ontario hung over my head for most of the week. I was lucky enough to find a bike path that allowed me to knock it out fairly consistently, and I was immensely relieved once it was over.

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Sunrise Bro Summit for a photoshoot on Oct. 9. (Credit: Unknown Bro, probably Galen or Brett).

As I mentioned earlier, I was down there with my high school team for the Mt. SAC XC Invite. I got to run there once as a senior back in 2002 and the course has stayed largely the same with 3 big, tough hills in the last 2 miles. It was a blast getting to know the kids on the team, and getting to travel with my old coach as well as old teammate/classmate Will who came along as well. I was also reminded of how much fun big high school meets can be. The kids are so excited to be there and check out all of the other teams. By the time you get to college, big meets have become a bit more of the norm and the novelty has worn off for the most part. This year, the team brought both and guys and girls squad, which is great because the guys squad has been on a downswing the past couple years and hopefully this marks the beginning of an uptrend. The girls’ team performed quite well in the tough conditions too and everyone thoroughly enjoyed the post-race dinner Friday night.

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Start of the Girls D5 Sweepstakes Race at Mt. SAC.

This week sees a big step back in the workouts (did 3 x 8mins yesterday and it’s easy runs for the rest of the week), as I’m prepping for the NYC Marathon on Sunday. I’m really, really excited to run this race. I’ve heard great things from friends who have done it before and it’s not an easy course, which I think plays into strength I’ve developed over the past couple weeks working with Koop in this tempo phase. From the outside, while this may seem like a taper, I view it as a kind of half-taper. Yes, I’m running less with less intensity, but I haven’t done any sharpening workouts so it’ll be interested to see how Sunday feels. The goal is to run fast but not put myself into too much of a hole because I need to jump back into training pretty quickly for North Face on Dec. 6. Either way, it’ll be a fun day of racing and I can’t wait to get to the start line. If you’re going to be in NYC this weekend whether running, racing or working, let me know! If you’re not in town, ESPN2 is broadcasting the race live. And my bib is #246 if you’re interested in tracking. We start at 9:40am. Good luck to everyone racing!

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Lactate (In)tolerant

October 2, 2014

My, how time flies when you’re running. I could have sworn it had been 2 weeks since I last posted, but it’s been 3. A busy 3 weeks, apparently. I would consider myself mostly fully entrenched in Koop’s (Carmichael Training Systems – http://trainright.com/) plan. It’s taken some adjustments, but overall, I’m really happy with him as a coach and with the plan. Right now, I’m focusing on lactate threshold which means lots of tempo runs. The tempos he has me running are different from your (or maybe just my) usual tempos in that they’re broken up with periods of rest. Sort of like long fartleks. I wasn’t sure of my feelings on them at the beginning, since I’m used to think of a tempo more in the sense of: 8 mile tempo. Go. The difference with the mindset that I find accompanies that sort of workout is that you may go faster than you should (because it means you’re done faster), which isn’t always a bad thing, but when you’re trying to accomplish something in particular, it might actually work against you. With the time-oriented tempo, you have to run the whole time. If you go faster, you’ll go farther during the interval, but you won’t run any less time. It really makes you conscious of how you’re pacing the workout because no matter what, you’re going to run the 40 or so minutes of tempo. With the set distance, I’m often tempted to run faster to get it over faster. And I’ve come to really like the breaks between my tempos, not just because I like rest intervals, but because I can tackle each tempo interval as its own beast because I know I’ll get some recovery afterwards. If I put myself in the hole too soon, I have less time to suffer through it and can reset on the next repeat. That’s not really the case with the longer tempos, where I usually end up stopping early if I dig too deep too soon.

On a slightly different note, I ventured up to Folsom this past Saturday and ran in the Willow Hills 5k XC race. It was a nice change of pace (harharhar) from the tempo work I’d been doing, and despite the fact that I did 3 tempo intervals before the race, I was able to move a bit faster than the intervals on a punchy course. I was more fatigued than I would have been had I lined up fresh, but simply being back on the start line energized me. I will admit to looking for opportunities to power hike during the race, but managed to keep my hands off my knees. I did run into a big tree branch about ¾ of a mile from the finish, which wasn’t ideal, but it was quite superficial and didn’t bleed much, which was about as good an outcome as I could have wished for. Then, on Sunday, DBo and I had a nice 20+ mile run on the mountain. It’s my longest run since Western States and I had no issues whatsoever with my legs, which I will admit wasn’t much of a worry heading into it, but I still want to acknowledge it because for a while there, anything above 15 miles was treacherous. I did have a wart removed from my pinky toe 2 weeks ago and that has been a bit of a nuisance as it heals, but I know it’s very superficial and it’s getting better so I can deal with it until it’s back to 100%.

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Willow Hills XC Start (why are we running so fast?) credit: Dayu Tao

Looking forward, I’ll be doing a similar workout to Folsom this weekend – 3 tempo intervals and then racing the Presidio XC race on Saturday. My next longer race is the New York Marathon, on November 2. I won’t be doing any real marathon prep work for the race, but I am interested to see how this training will have me feeling on race day. I’ll be doing more tempos between now and then, and will start incorporating some back-to-back workouts which I imagine will be rather fatiguing, but I’m excited for it. It’s great being back on a plan. I didn’t realize how much I’d missed it.

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Cha-cha-cha-changes

September 11, 2014

For the moment, things seem to be back on track. I’ve been pain free (knock on wood) since I started running again a week and a half ago. The Mt. Tam Hill Climb was the biggest challenge to my legs and their health and everything worked great. I ran a PR for the route (34:19) but was again unable to stay with Galen, as he pulled away fairly early on for a win in 33:30 or so, I believe. My goal (aside from winning) was to stay within a minute of him, so I was pleased. I was also convinced at the top that I had run faster times in previous years, but a perusal of my running log upon returning home proved me wrong. So I’ll take the PR. The rest of the day was spent eating and drinking and hanging out with friends on an absolutely beautiful Labor Day. Thanks to Ryan and Sarah for taking this race over and ensuring its survival, and to everyone else who was out there helping. It was a great event and I can’t wait for next year.

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Reaching for the door at the Mt. Tam Hill Climb. Please note, it doesn’t count as a summit if you don’t touch the door.

Last week, I focused on upping my mileage. I kept the intensity low because, well, you really shouldn’t raise intensity and volume at the same time, and I didn’t want any more setbacks. I spent the weekend in New York/New Jersey with Rachelle for Abby and Rob’s wedding. It was a lot of fun seeing friends I hadn’t seen in a couple of years and I managed to make it home to SF on Sunday without being too tired or hungover. However, I will say that running in NYC in the summer can be brutal. On Friday and Saturday, it was 85+ degrees with a ridiculous level of humidity. My shoes squelched both days within 8 miles (gross) and I had to cut my planned 20 miler short to 17 miles on Saturday because it was so hot and humid. Also, don’t bother running in Central Park on the weekends. There are way too many people there. I’ll be sticking to the waterfront in the future.

The biggest news, however, is that this week marks my first week working with Jason Koop from Carmichael Training Systems (http://trainright.com/). He comes highly recommended and I’m really excited to see what I can do under his guidance. The hardest thing for me (and I can already tell after 1 official day of following his training plan) will be letting my daily training be dictated by someone else. Ever since college, I’ve been in more or less total control of my training. I’ve decided how far to go on easy days and long runs and now those decisions are being made for me. I’ve had great coaches since then (Carl and Jack most notably) and have done workouts with a seasonal goal in mind, but the plan Koop is putting together for me is longer-term in scope. It’ll be quite different from my training methods in the past, not necessarily in the workouts themselves, but in the duration of the phases. I’ll be working on honing one aspect at a time over several weeks before moving on to the next phase. Instead of looking for results in 2-3 months, I want them to show up in 8-9 months (guess where). Already, I can tell that the plan (not the running itself) will take some getting used to. Looking at a calendar and seeing every day planned out for weeks ahead is a little daunting, but also a relief. I don’t have to think about what I’m doing any given day. I just do it. I take my rest days when they’re scheduled (something I am notoriously bad at) and having someone to oversee my recovery after longer races will be a huge benefit, as I often try to come back too soon. Seeing the schedule laid out in advance will give me a better feel for what we’re trying to achieve with each workout and week. It may also mean that races I originally wanted to peak for have to be run at less-than-peak, but that’s part of the plan. It doesn’t mean I won’t run well at them, it just means I won’t be targeting them in and of themselves. In the words of Dana Carvey as George Bush: “Stay the course. A thousand points of light.”

And speaking of politics (this isn’t about to get deep, trust me), seeing as today is September 11, maybe take a second and reflect. That’s all.

And a few more pics from the Hill Climb for good measure…

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Brett and Galen with Bon Tempe and Pilot’s Knob in the background (north side)

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So many bros

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It’s a nice view from the top (credit: Hal Rosenberg)

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The Big Stapler bringing it home

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