iRunFar.com

On Peaking for an Ultramarathon

Andy Jones-Wilkins — Fri, 17 May 2013 10:00:55 +0000

Of the many mysteries surrounding 100-mile race preparation, none is more intriguing than peaking. It seems to me that getting the peak right is the single most important component in 100-mile success. Certainly, there are many other significant factors such as training, nutrition, race-day strategy, and adjusting expectations that come into play when running 100-milers, but finding that sweet spot and peaking for a race at just the right time seems to be the most important.

And, peaking is also quite difficult. I have experimented with peaking over the last decade or so and I really feel like I’ve only hit it right twice; first in the 2005 Western States and then again in the 2011 Western States. All the other times I have been close but not quite on the dot. And, the thing about perfect peaking is you need to be right on the dot.

In my run-up to the race this year, I have been reflecting back on those two times when I “got it right” and five factors seem to indicate success or failure in peaking for that goal race:

Approximately eight weeks before the goal race, provided the foundation has been laid, each run feels easier than the last one. I have found this to be particularly true in those mid-week tempo runs when the miles just seem to flow by effortlessly. This is the time to step back and be sure not to overdue it.
The long runs no longer feel too long. For me, it has always been a slog to get out in January, February, and March and log six and eight-hour runs. However, after doing so, come the middle of May, these long runs don’t seem so long and, in fact, the general feeling of fatigue that typically accompanied such runs is miraculously gone.
Recovery between runs is faster and the “bounce” is greater. This one is funny because it’s really counterintuitive. Nonetheless, for some reason, once the switch has been switched and the training intensifies, recovery becomes easier and the ability to train harder is enhanced. If I can walk this line for three or four weeks without becoming worn down, I know I am close to hitting the peak right.
I just know when to start the taper. Many training regimens lay out a specific cycle which is made up of base-building, peaking, and tapering and I am sure that makes sense to many people. For me, I like the idea of the first two and tend to prescribe specific time periods to each. But with the taper, I like to just go with the flow based on how close to the top of the peak I have come. In 2005, I did a nine-day taper and, in 2011, I did a 15-day taper. This year, well, who knows?
An aura of calm peace descends on me with about three days to go before the race. This one, is of course, the most difficult to plan for and is, in my opinion, impossible to predict. However, when this aura of calm has come to me in ’05 and ’11, the feeling has been euphoric. I am sure others can relate to how extraordinary this can be. In fact, I recall reading a description of Kyle Skaggs’ calm aura in the days preceding his record run at the 2008 Hardrock and I felt a certain kindred spirit with him in that moment. (Even though I could never dream of running that fast.)

So, as we roll on into the 100-mile season, here’s hoping that all of you find your way to that perfect peak. Here’s hoping that events transpire to deliver you to race day rested, focused, and calm. And, most of all, here’s hoping that whatever happens, you find a way to embrace the animal in you and savor all that it means to be a 100-mile runner.

Bottoms up!

AJW’s Beer of the Week

This week’s Beer of the Week comes from Spanish Peaks Brewing Company in King City, California. Their Black Dog Ale is a simple, English-style amber that is at once smooth and complex. Kind of like the feeling that comes over you when you hit the peak just right!

Call for Comments (from Bryon)

How important do you think “peaking” is for a 100 miler?
When have you felt like you nailed peaking for a race?
Any tips for peaking at the right time?

Sabrina Little’s 24-Hour American Record Race Report

Guest Writer — Thu, 16 May 2013 16:00:59 +0000

[Editor's Note: The 2013 IAU 24-Hour World Championships took place last weekend in Steenbergen, Netherlands, with great success for the American squad. On the individual podiums, Jon Olsen won men's gold, Sabrina Little and John Dennis both took home silver, while Susanna Bon garnered women's bronze. In the team competitions, both the American men and women took home team gold. Here is Sabrina Little's humorous take on her race in which she set the women's 24-hour American record at 152.03 miles.]

Race Results:

Individual: 152.03 miles, American Record, Silver medal.

Team: Gold.

Weather: Overcast and windy, punctuated by bouts of sleet and rain.

Best Part: There were so many countries racing! It was like a United Nations summit, with all representatives wearing spandex in the colors of their country’s flag.

Other Best Part: The International Anti-Doping Agency tested me twice (once pre-race, once post-race). I am happy to live in a world where little nerd balls like me can, with sincerity, get tested for performance enhancers twice over a span of three days. How fun! I have the muscular development of approximately a primary schooler. But this will keep our sport honest.

Worst Part: Sleet.

The Voyage

On Tuesday of last week, I said goodbye to my students. They sent me away with hugs and cards and released 24 balloons into the air (one for each hour I would be competing). “It’s simple, Mrs. Little,” they advised me. “All you have to do is be the fastest.”

My husband, David, and I packed up and flew off to the Netherlands the following morning. We landed in Amsterdam and explored the city. Late that evening, we arrived in Bergen Op Zoom, a small city 15 minutes away from the race site where the American contingent would be staying.

Pre-Race

The next morning, we ate breakfast, and the U.S. athletes who had already arrived piled into a big van and drove to race site. This was good for race-terrain reconnaissance and for team building. We ran together for about an hour and talked. We bonded. When you share ultrarunning with a person, then that person remembers to ask you about all the other aspects of yourself that nobody else asks because they’re too busy asking about ultrarunning. So ultrarunner-to-ultrarunner conversations are the least socially reductive conversations available for ultrarunners.

Later that afternoon, we had a team meeting and made a grocery list for race day. We talked about expectations and assigned roles to our staff and crews. I was beginning to get nervous.

There are some exclusive clubs that are difficult to gain access to, but once you get in, life is easier. You can relax. Take Ivy League institutions, for example. A U.S. National Team is not like that. Earning the American singlet is difficult, and once you do that, more is demanded of you because running is no longer a singular pursuit. You represent your country—your coaches, your family, and your freedoms. It was weighty, so I was feeling anxious.

The day before the event, David and I were leaving the breakfast room when Coach Howard Nippert pulled me aside. He told me I was strong and fast and that I could be in the mix to place well. That was that. My nervousness sublimated into zest, and I was ready to compete. Encouragement, when it comes from the right source, is impactful and world-shaping. I could have climbed Mt. Everest if he’d told me I could do that, too.

David and I ran alongside some cow fields on the outskirts of town, and then the Anti-Doping Agency swept me away to take two vials of my blood. We took team photos, marched in the parade, ate dinner, and waited for the morning.

Race Day

When we awoke on Saturday, a cold rain was falling. Athletes scurried about, trying to stay dry for a few final moments and to set up their crews. The American contingent was a well-oiled machine, so I had no worries.

Traci Falbo and I lined up next to the Estonian team, just ahead of Canada, but when the gun went off, I lost sight of her and the rest of my teammates. The course was a 1.45-mile mix of pavement and bricks. Spectators lined the course, and locals hung their heads out of windows. It was as rowdy as an American marathon.

Sabrina Little cranking out the miles. Photo: Zane Holscher

Strategically, I break my races into two parts: 100 miles, then everything else. I try to get to 100 miles as quickly but painlessly as possible—reigning myself in but not running at a leisurely pace either. I ate early and often, primarily Honey Singers and Shot Bloks, with sliced turkey every two hours, and water with S! Caps whenever I could stomach it.

Those first 100 miles were uneventful. I ran back and forth with a man from Great Britain who called me “Miss America” all day long. Not a problem. I scarcely saw any Americans, but when we did pass, we encouraged one another. From crew reports, I knew I was leading the U.S. women, with Connie [Gardner] about a kilometer back and Traci and Susanna a couple of laps behind her, looking sharp and at ease.

At one point during the night, Traci and I crossed paths, and she was cranking out mileage. I typically wait until sunrise to push the pace but had no reservations about joining her, so I dug in, too. We noticed Susanna doing the same. The Americans were making their move.

At 15 hours, 14 minutes, I hit 100 miles and assessed myself. I felt fine and was on pace to hit 150 miles if nothing catastrophic occurred. At around that time, I noticed Connie leaving the course with hypothermia. My heart sunk because I knew we shared a race goal. Connie is a stud, and her American Record attempts have emboldened my own and refined my efforts. She is a tremendous teammate and raises the level of competition. Even though breaking records is striking uncharted grounds, it hasn’t felt that way because of the way Connie has spoken of breaking the 150-mile mark with such bold inevitability. The sleet and heavy winds took down a lot of athletes during the night, and she and Harvey Lewis (on the men’s U.S. team) encountered hypothermia. After being treated, Connie returned to the course and continued to log more miles for our team as if nothing had happened. Unreal.

I passed Debbie [Horn] and Carilyn [Johnson], long-time veterans of the U.S. team and wonderful friends. They were focused and racing hard. Susanna, Traci, and I found ourselves in the top four. The stronger I ran, the more I genuinely felt like I was in the right place, being myself. It’s like Aristotle says, “The true nature of a thing is the highest it can become.” And how Justin Beiber says, “If you need me I’ll come running from a thousand miles away. When you smile, I smile. Oh wh-o-o-o-a-a.” (Is that relevant here?)

In the final four hours, I was tired. Mike Spinnler and Howard started checking my lap splits and making sure I was on pace for the record. I whined and told them my legs were done. Also, at that point I had arrived at the idea that an “American Record” was an arbitrary consignment of value, since if Pangaea had split in a different way, America might have been a bigger landmass with more people on it capable of beating me anyway.

The miles did pass, and I got the record by over two miles. As I dropped my partial-lap wooden block at the sounding of the horn, a woman from the Anti-Doping Agency peddled up beside me and told me she was there to escort me to a drug test. I asked if David could come. I didn’t want him to miss such a fun time. Sharing is caring!

At the awards ceremony press conference, we were awarded Team Gold. We were wobbly and tired, so the French women kindly helped us climb onto the top podium block. When the U.S. National Anthem played, I got chills. But I also had the chills because the Anti-Doping tests took a long time, and all of the hot water was used up in the showers by the time I got in. After the press conference, Dr. Lovy’s team wrapped me up in metal blankets, rubbed down my limbs, and fed me hot soup through a straw. The taste of victory! Dream come true.

Thanks so much for all of the love and support, especially from David, my family and friends, Howard and his staff, DryMax, and Dr. Lovy’s medical team. It was a neat weekend.

Brooks PureGrit 2 Review

Adam Barnhart — Thu, 16 May 2013 10:00:39 +0000

Nearly two years ago, when Brooks announced that they were going to be offering a trail shoe as part of their “Pure Project,” I joined many of you in being solidly excited about this offering. Minimalist shoes were still coming into their own and to have a model coming from a mainline maker, such as Brooks, was a signal that we might be seeing more options for lighter/nimbler rides on our trails.

As soon as the original PureGrits (iRunFar review) hit the market, I had a pair of them on my feet. And, I was generally pleased with the results. Brooks put together a shoe that wrapped the heel well, provided excellent ground feel, and had a last with great room in the forefoot. But, there were a couple of flaws: the slippery soles, the thin tongue that had a tendency to bunch up, and the “Nav Band,” whose function was so mysterious to me that I cut it off.

This year, Brooks put out updated versions of all the Pure Project shoes (and added a new model). The PureGrit received considerable attention and redesign as part of this update. The “new” Brooks PureGrit 2 ($110) has made some significant strides in important areas, but left a few quirks in place.

The Brooks PureGrit 2.

What the PureGrit 2 Does Right

Outsole

The sole on the original PureGrit was one of the most questionable aspects of its design. The combination of the soft-edged lugs and the type of rubber used made the soles prone to being slippery… dangerously so at times. Clearly, Brooks heard this feedback loud and clear.

The original tread has been replaced by a consistent geometric tread. In my side-by-side comparison of the two shoes, the difference in traction is quite clear. There is better adhesion to rocks and grabbing power in the mud is greatly improved. To my eyes and fingernails, the rubber appears to have remained the same between the two models.

The Brooks PureGrit 2′s outsole.

Tongue

Gone is the thin and bunchable tongue of the original PureGrit! In its place stands one of the best updates to the shoe, an asymmetrical, padded tongue that is reinforced by asymmetrical lacing. The tongue on the PureGrit 2 is a continuation of the lateral (outside) upper. It wraps over the top of the foot and tucks under the medial (inside) upper.

This is a huge improvement for me over the original. I had consistent problems with the original tongue bunching up under the laces and not staying in place. Not only does the asymmetrical design guarantee that those two issues do not happen, it also allows for the laces to run down the lateral side of the foot, eliminating any pressure points on the top of the foot. If you haven’t caught on already, I am sold on this design. It is quick-to-lace, comfortable, and fairly hassle-free. (Or, as hassle-free as a tongue can get.)

The Rest

Other than those two major improvements, the best thing Brooks did with the PureGrit 2 was to NOT change much else (a few exceptions below). The last has remained the same. The heel lock remains consistent and comfortable. And the midsole provides a semi-firm ride without sacrificing much ground feel. They kept what made and continues to make this shoe an incredible model.

What the PureGrit 2 Doesn’t Do Right

The “Nav Band”

There are some shoes that have designs aspects I will never figure out. Altra has their trail/tail rudder. And, the Pure line has its “Nav Band.” On the original PureGrit, the Nav Band was a 2-inch piece of elastic that connected between the two sides of the upper. I never found it to be useful. In fact, it usually got in the way of lacing up the shoe. In the end, cutting it off didn’t change the feel of the shoe to me at all.

On the PureGrit 2, the Nav Band remains in all its mysterious glory. It has shifted to the side of the shoe to coincide with the asymmetrical design of the lacing. And, Brooks has sheathed it under some clear mesh, which protects it (for now) from my shears. As I lace and run in the shoes, it remains slack. The elastic only takes tension when I am putting my foot in or out of the shoe. Perhaps my feet are just too low-volume to appreciate its true purposes. But, for now, I still consider it extra material that adds weight and doesn’t do much other than look marginally cool.

Weight

The reported weight on the PureGrits has gone up from 8.7 to 9.7 ounces for a US men’s size 9. I can’t whine too much because it is still a great trail shoe under 10 ounces. And, more importantly, I’m sure some of that extra ounce is in the thickened tongue and the increased tread. So, while nobody wants to see weight creep up on a model of shoe, I would contend the ounce gained is worthwhile.

Overall

This is an easy model of shoe to mark as a winner. For me, it handles all lengths of runs capably. It scores bonus points for correcting two major issues from the previous model, while leaving all the pieces in place that made the previous model a great shoe. Brooks did a great job moving the PureGrit line along and I hope they continue to make as many or as few tweaks as necessary in the future to keep it on the market.

Another glance at the PureGrit 2.

Call for Comments

If you ran in the original PureGrits, what did you think of them?
Anyone out there get some miles in the PureGrit 2s, yet? If so, what did you think?
What are your experiences with the asymmetrical design of the tongue and lacing?
Have you found the Nav Band to be a useful feature?

Emelie Forsberg’s 2013 Transvulcania Race Report

Emelie Forsberg — Wed, 15 May 2013 16:35:40 +0000

Two days after TNFEC50 in San Francisco, December 2012, I was standing on my skis again. I had in mind to try ski mountaineering so that was what I did. I got really fascinated and it captivated me the whole winter.

In February, I started to think about what races I wanted to do in the upcoming summer. Many of the Skyraces flickered through my mind. The vertical, the main, and the ultra series interest me, so I wrote a schedule for all three. Still, the summer felt so far away. And the World Championship for ski mountaineering was nearing. So running wasn’t on my mind at all!

I think I started to plan my running a little unconsciously because when March arrived, I was standing on the start line for a marathon in Spain. My first real run of the year. And like that it continued. I found myself thrown between skiing and a few days of running the weeks between March and May.

Emelie enjoying a March run with friends in New Zealand. Photo: iRunFar.com/Bryon Powell

Then suddenly I was on my way to La Palma.

Oh lord!

Am I going to destroy myself? I counted my days of running, and the amount of real runs (not just 10-minute runs to the supermarket) was around 20. Since December.

I realized that I couldn’t think like that when I was going to stand on the start line, so instead I started to think about all the meters I’ve been climbing in the winter. Also, I had one week of running in the heat on La Palma before the race. The heat training was really important. And the fact that one day I did a run with 2,000 meters of vertical. I did this just to ease my mind because I like to know that I have run half of the amount of meters the race contains. So some days before the race I started to feel confident. I knew it was early in the season and that I really shouldn’t expect anything. Anyways. Feeling relaxed and confident on the start line is wonderful and important!

Emelie relaxed and confident on the starting line. Photo: iRunFar.com/Bryon Powell

So when the clock turned six and we started our run, I immediately found a good pace. The first 20k was only uphill and my heartbeat was steady and not too high. The first 10k I had an unknown French woman in front of me and I was convinced that she would drop off pretty soon. So she did. Then it was only Nuria Picas and me. The woman that had beat me in every race longer than 42k. I was in the front on whole the uphill and I listened to her breath and said to myself that she was actually breathing harder than me.

And when I felt like I needed to run alone, I just sped up. But I was a little afraid to burn myself out. I had done it before with Nuria. It was warm but the heat wasn’t bothering me as I thought it would, which was a big relief.

When I was 30k into the race, I was thinking that I should take a salt pill. I had put them in a small pocket so I would have full control of them because I thought that they could be important for me in this race. I was looking there and everywhere, but goddamn I couldn’t find them! I almost panicked. But one part of me was taking it cool and I started to think about other solutions. So I started to lick my arms. That was good but not enough.

Then I saw a familiar face, Joe Grant. He wasn’t feeling very well. He got the same flu as Anton. I asked him if he could spare me some salt pills. He said he could and, Jesus, he saved my race.

Emelie running into Reventon at 34k. Photo: iRunFar.com/Bryon Powell

Around 60k in the race with almost all of it climbing, I was running with Nuria again. A 20k downhill was waiting for us and I had decided that I wanted to run that with her. That would make us more relaxed. We ran fast but didn’t push. When we were close to the last aid station we realized that we had a good time. Neither of us had expected this and I started to second guess my decision to run with her instead of trying to make a gap on the downhill. Me, who likes downhills! But I realized that I didn’t have it in me this time to make the push too early. I didn’t know if I would have enough power.

At the last aid station I grabbed two bottles of water and dipped myself in a big tub of water. Then I sprinted out. Six kilometers to go. It was uphill on asphalt and paved road. I raised my pace and after some minutes Nuria had dropped off. I was close to the finish line and had my first thoughts that I actually might win a long Skyrace. I forced them away. It was a long way to go. The closer I came to the finish the more people were cheering and giving me energy. Wow. Could I do this?

My first big race of the year. And I did it! I crossed the finish line with a big smile and then jumped in the arms of my Salomon teammates. Thank you to everyone who believes in me and gives me so much strength!

[Editor's Note: We've also published a post-race video interview with Emelie.]

Nuria Picas congratulating Emelie on her run. Photo: iRunFar.com/Bryon Powell

When Records Fall

Dakota Jones — Wed, 15 May 2013 10:00:45 +0000

I am confident in the direction to which I have put my energies this spring, and this trip to Alaska confirmed that I am doing exactly what I want to be doing. And what I want to be doing is alpine climbing… some of the time. I loved climbing in Alaska, and I hope to do it much more in the future, but it’s a taxing sport, with many hardships. At its core, it is hard work in a cold place, and my mind can only take so much of that. So I’m excited to return to the world of mountain running and start logging big miles in small shorts. When we flew out of the mountains last week I eagerly caught myself up on the latest happenings in the ultrarunning world, and to my surprise I found that many terrible things had happened. The world of mountain running was in a dark place indeed.

I knew before leaving that my Lake Sonoma course record had been broken. Sage Canaday had tattooed my splits onto his arm and run several minutes faster than my time from last year. I called him to congratulate him on the effort, but inside a deep bitterness was brewing that I knew would have to be satisfied someday, most likely violently. So you can imagine my surprise upon learning that both my Grand Canyon double crossing record AND my Transvulcania record had been broken in the span of a week (Rob Krar – 6:21:47 at the GC; K-dog – 6:54:09 at TV). With those records went my few claims to success in the ultrarunning world, and with those claims went my credibility as an athlete. I felt lost. After much thought I realized that my only recourse would be to do what any self-respecting loser would do: deny the point of the records at all and deride the people who put stock in them.

So here goes. Records are arbitrary human machinations that have little bearing on the lives of anybody. They are pointless benchmarks used to categorize people of little distinction into rankings. They are modes to facilitate social statuses and at heart they provide empty value for shallow people. People like Sage, Rob Krar and K-dog pump out their chests because they can run faster than others in places that under realistic survival conditions would be detrimental to their health and the health of their families. At best they are putting themselves into dangerous physical conditions of their own volition; at worst they are using too many resources to do something with little to no tangible benefits to the world.

Ouch. That hurts. I can just see everyone reeling back in shock and surprise right now, unsure of where to go next. That was my plan – by taking the offensive I have effectively diverted attention from the fact that I simply have been surpassed this year. Those guys ran better than I did, and for the same reasons, and clocked faster times. I may know deep down that if I say those things above I am speaking as much of myself as of anyone else, but I’m going to ignore that fact for at least the rest of this paragraph and do my best to lay into everyone else. Basically, if I can’t be the best, the sport is stupid.

Now that I really think about it, though, now that I actually consider the negative version of racing and records, I can’t help but think of a rebuttal for every point I made. Records may be arbitrary human machinations with little bearing on the rest of the world, but that doesn’t mean they are pointless. By setting standards we challenge others to improve, and the quest to better oneself always has positive effects on people and those around them. Every endeavour marks its progress somehow and constantly strives to extend its limits, the act of which proves its health. Politics are human machinations too, but that doesn’t mean they are pointless. They were put in place with a specific purpose – to govern – and they harbor many benchmarks themselves in order to reward accomplishment and record advancement. Running is little different. The act of running is healthy, and the sport of running brings people together to challenge each other in a positive way. In that sense, records actually do have bearing on the lives of others. Positive bearing.

Human beings are competitive in all fields. Running is a particularly black-and-white sport that easily lends itself to rankings. Perhaps other cultures have less competitive ways, but the Western culture in which we are all indoctrinated prizes competition as a way to inspire achievement. We rank ourselves in our everyday lives based on a series of values we develop over time. Similarly, we rank ourselves in running based on time and constantly work to outdo each other with faster times. Some people see negativity in this and choose to avoid it. But I view this competition as a positive way to bring about personal improvement and general advancement. Competition is what pushes the limits of what is possible.

And to say that records facilitate social statuses and stoke the egos of the superficial is just not true. Not in mountain running, at least. Not in the people that I know. Perhaps that could be true in fields of little skill and high distinction, but to be good at mountain running requires lots of work and incredible dedication. Those qualities are not to be found in superficial, egotistical people. From what I have seen, long-distance runners are generally humble people with a willingness to learn about and accept others. The great debate is whether the influx of money to the sport will change these qualities in the competitors, but I hope not. I hope that as long as I am a mountain runner I get to spend time with the positive, healthy and motivated people who have made this sport so special.

As for Sage, Rob Krar and Kilian – they’re awesome. They are the people who are pushing the boundaries of the sport, the people who have the abilities and the drive to see what is truly possible. Sage and Krar both come from road running backgrounds, and to see the speed and ability they have brought to the trails is to see the focus their earlier training has inspired in them. They know how to train, and they know what they want to do. The results have been stupendous. Kilian is, of course, the best. Nobody can deny that. The times that I have run with him have been some of the highlights of my time in the sport, and I have only the highest respect for him. He is an inspiration and a challenge, a carrot dangling far in the distance that I want desperately to catch. He, more than anyone else, is changing mountains sports for the better.

These people demonstrate a powerful confidence that belies the arbitrary nature of records. I would expect that all three of the above mentioned – and most of their competitors, too – would readily agree that records have little tangible effects. But we all work to achieve them because they are the standards by which we judge our success. They are the epicenter of what inspires us to be better and faster and stronger every single day. When you think in terms of tangible productivity, mountain running is a pretty useless sport. But if that is the case, why is it one of the fastest-growing sectors of the outdoor industry? Why do thousands of people return year after year to some of the hardest footraces on the planet? The reason is simple: because people like to challenge themselves. We have chosen to do so through the venue of mountain running, and that venue has provided incredible rewards to its practitioners for as long as people have been doing it. Long-distance running makes us happy, so we want to do it as much as possible. Simple as that. We can be confident that we’re doing the right thing because we love what we’re doing. I don’t believe any other reason to be so powerful.

To be honest, I am excited that my records were broken. I was proud to set them because I knew they would offer a challenge to the next people to come. Now those people have come. I hope very much to return to all three of those places in the future and reclaim my records, but in the meantime I’m going to go after others. The breaking of records is a positive affirmation that we are growing and improving in our sport, and the ability to be part of that legacy – to set my benchmark above the rest, even temporarily – is a privilege and an honor. Many people will never set a record, of course, and in the end those are the people who are most to be admired. They can truly say that they love the sport for itself, with no ego-based lust for notoriety. I can’t deny my ego, and I won’t stop seeking to break records, but as long as I can keep that love for the sport within me too, then I think I’m doing okay. The point of all this is to be as good as you can be. But the real accomplishment is doing it as long as possible. I hope to be a mountain runner long after I can no longer compete. But I will always value the records and those who set them.

Arm Swing: The Canary in the Coal Mine

Joe Uhan — Tue, 14 May 2013 10:00:18 +0000

Ever heard of someone injure an arm from running too much? Maybe tumbling down a canyon, or slipping on ice. But in my years of sports-medicine work, I’ve never heard of an overuse running injury to the upper body. As such, the upper body gets scant attention by most runners and sports med folks.

Yet, the arm swing can tell us a lot about what is happening below. Moreover, the key to fixing lower body aches, pains, and inefficiencies very well may lie in addressing the arms.

The Role of Arm Swing in the Distance Run Stride

The author demonstrates the left elbow downward drive, enhancing left leg upward drive, and right leg downward drive.

As mentioned previously in the Synergistic Model of stride mechanics, our legs move in synergistic, oppositional, and reciprocal patterns: one leg flexes up and forward, the other extends down and back; one gets long, the other short. The same is true for the arms: an arm drives back, the other forward. To add further depth to the picture: the arms and legs work reciprocally:

a rearward arm drive on one side corresponds to – and enhances – same sided leg upward/forward drive!
a rearward arm drive on one side corresponds to – and enhances – the opposite leg push off

Complicated as it may seem with words, it is beautifully simplistic: long and short, short and long. It is a remarkably efficient system.

Until something throws it off.

Arm Swing as a Symptom of Leg Pain

Weakness, stiffness, fatigue, or pain can cause inefficiencies in The Pattern. Those inefficiencies can then create even more weakness, stiffness, fatigue and pain; and on and on it goes until something gives (the Third Law of Running Injuries).

Because of the reciprocal arm-leg connection, a faulty arm swing will often appear as a result of a leg issue – and may appear even before leg pain or injury occurs!

The good news is that an arm swing issue is typically easier to identify and correct. And it stands to reason, then, that fixing the arm will help fix the leg.

Faulty Arm Swing Patterns

Below are a couple common arm-swing faults, and some possible corresponding leg issues:

1. Arm Pattern: “The Crossover.” This is where the arm swings forward and wide across the body.

Lower leg mechanics: A crossover arm swing is typical with inadequate hip push-off, and very often a narrow stride width. Deficiency in hip extension will present in a deficiency in downward elbow drive with the opposite arm. Without a strong downward elbow, therefore, it is prone to “float” forward, and cross midline of the chest.

2. Arm pattern: “Wide elbows.” This is where one or both elbows “float” and swing wide; very often this is accompanied by a “swivel-like” motion of the upper trunk on the pelvis

Lower leg mechanics: A wide, floating elbow swing is typical of inadequate (same sided) hip forward and upward drive. A wide-swinging elbow usually provides some hip push-off, but the elbow must drive down, in order to help the same-sided hip go up (and forward). “Wide elbow” runners typically have deficient hip flexion, and a “braking stride” – where the foot lands in front of the trunk.

Abnormal Arm Swing and Pain

The following pain issues often present with abnormal arms swings:

A faulty left arm swing may result in:

Left heel, plantar or lateral foot pain
Left lateral knee (ITB), or patellar pain
Left hamstring tightness
Left hip-flexor pain
Left lumbopelvic pain

Why: A poor, same-sided arm swing results in a sloppier forward drive. A sloppy forward drive results in braking forces (greater impact stress of the foot, knee, hip and back), and makes the “drive” muscles (hip flexor and hamstring) work harder.

A faulty left arm swing may result from:

Right chronic foot/ankle pain
Right chronic knee pain
Right lateral hip pain/tightness

Why: when the push-off of one leg is compromised (usually from acute or chronic pain), the opposite arm won’t drive as strongly.

Tackling an Arm Issue – Why It’s Important

Correcting an arm-swing issue might seem trivial, but it looms large for injury treatment/prevention and performance for two reasons:

Addressing the legs alone ignores the “bad habits” developed on the upper-body half of the run pattern. Leg issues – inefficiencies and pain – are more likely to recur unless the arm swing is also addressed.
A faulty arm-swing pattern is, in my opinion, both easier to identify and address. Perhaps because the arm is smaller and not engaged with the ground, faults are easier to see with the naked eye. For the same reason, they’re frequently easier to correct: correcting an arm driving takes less energy (as it swings continuously through the air) than a leg (which pushes off the ground and acts against gravity).

Treatment Approaches for Arm Swing Correction

The leg pattern for running is a straight-up-and-down flexion and extension. When we start running, that forward momentum results in the circular, elliptical pattern seen in motion. Likewise for the arm, it is an upward and downward force that results in the forward-and-back arc seen in the run stride.

For distance runners, developing a strong arm swing is simple: Drive the elbow downward!

But more specifically, the elbow, bent at approximately 90-130 degrees, and shoulder blade should drive downward, as if it is headed into one’s back pocket.

The following are a few exercises to strengthen the arm drive.

Standing Band Pull

Put a stretch band – knotted in the middle with two ends hanging – high in a door. Pull down on the band, maintaining a bent elbow. Visualize both the elbow and shoulder blade sliding straight downward toward the back pocket. The motion is quite small and down, only – not swinging back. Hold three seconds. Perform ten to twenty reps per side.

Alternating Leg Extension + Elbow Drive

Begin on all fours on the floor. First extend the leg – straight beneath, in line with the trunk and pelvis. The opposite arm – with bent elbow – should drive straight downward, again with emphasis on “into the back pocket.” Hold three seconds, keeping trunk and pelvis level across. To rest, allow both leg and arm to float forward. Repeat the same side, ten to twenty repetitions.

Marching and Skipping

Perform the marching and skipping drill mentioned previously in these columns, with heavy emphasis on a strong, downward and inward elbow drive. Note how that affects your upward-knee drive and opposite-leg push-off!

The Importance of a Strong Arm Swing in Ultrarunning

Injury or no, a strong arm swing is vitally important in all running, but ultrarunning in particular:

A strong arm swing will:

Propel you uphill! The key to an efficienct ascent is a strong push off and equally strong hip and knee drive. A strong, efficient arm swing will enhance both hip actions for greater ease and speed uphill.
Cushion your downhill! While it may be tempting to let your arms flop on a steep down (indeed, a wide arm carriage may enhance balance), a downward elbow drive – even on a steep downhill – will enhance the opposite hip’s ability to act as a cushion and stabilizer – thus saving your precious quads!
Keep your stride compact and efficient! A strong downward arm drive results in a more compact up and down stride. You’ll be less likely to overstride or brake, saving precious energy – and leg stress – on the long run!
Keep your momentum forward! A strong arm drive – downward and rearward – keeps the trunk momentum forward. While running, visualize the elbows “grabbing the ground and pushing it behind you.” This keeps all your momentum – and you – going forward!

So, whether you’re injured or not, don’t forget those arms! They will enhance the legs and enhance your running!

Emelie Forsberg, 2013 Transvulcania Ultra Champ, Inteview

Bryon Powell — Mon, 13 May 2013 10:02:45 +0000

Emelie Forsberg bested Nuria Picas to win the 2013 Transvulcania Ultramarathon after taking second behind Picas in 50-mile races twice last autumn. In the following interview, Emily talks about how she ran a smart race, what it’s like running Transvulcania, and her advice on moving up in distance from shorter trail races.

[Editor's Note: We've also published Emelie's Transvulcania race report.]

[Click here if you can't see the video above.]

Emelie Forsberg, 2013 Transvulcania Ultramarathon Champion, Interview Transcript

iRunFar: Bryon Powell of iRunFar here with Emelie Forsberg after her win at the 2013 Transvulcania Ultramarathon. How are you, Emelie?

Emelie Forsberg: I’m better than I thought I would be today.

iRF: Why is that?

Forsberg: My legs just feel okay. I thought they were going to be destroyed. They’re tired but not destroyed.

iRF: Maybe tomorrow?

Forsberg: Hope not. We’ll see.

iRF: It was a 50-mile effort. It was hot. Does the rest of your body feel okay, too?

Forsberg: Yes, I feel okay.

iRF: That was your fourth 50-mile race. Do you think it was your best 50-mile race?

Forsberg: I think so. I felt so good the whole time. I think I did a smart race. I didn’t go out too fast. I always had Nuria (Picas) was behind me on the uphill. I felt that I wanted to see where she was. Sometimes I made some more minutes, but I knew where she was. That’s nice for your mind to not get worried—Is she trying to catch me? Does she have more power? I saved power, I think. I didn’t push all the time so if she caught me, I knew that I was going to follow her.

iRF: You had more left.

Forsberg: Yes.

iRF: When did she catch you during the race?

Forsberg: Yes, because sometimes I wanted to run with her. It’s nice to run with someone, but sometimes it’s also nice to just run by yourself and get in the pace and everything. It’s nice to have that mix.

iRF: I saw you at 34k with Nuria. Was she ever ahead of you? Did you always stay with her?

Forsberg: In small parts of the uphill, she was in front. Mostly I was a bit in front of her on the hills. On the long downhill, she was in front the whole time.

iRF: Did she ever put more than a couple seconds on you?

Forsberg: No we were running [together] because we didn’t want to push the downhill. We said it’s early in the season and we have nothing to… we were close to the record, but we didn’t want to push. We just wanted to get down and not destroy ourselves.

iRF: You had an agreement not to… or an understanding?

Forsberg: Almost, I think we had an understanding.

iRF: You came into Tazacorte together?

Forsberg: Yes, she was some seconds in front of me, but we were together.

iRF: Then did you make a strong move on the climb or on the flat?

Forsberg: Yes, we were together and I finished some six minutes in front of her. It was 6k? I feel strong in the uphills this season.

iRF: Did you run up the road climb?

Forsberg: Yes.

iRF: The one that everyone else walks?

Forsberg: I think I’m in the mode of small running instead of big steps.

iRF: You’re used to the mountain running with the steeps and small steps.

Forsberg: Yes. I felt tired, but when the people start cheering for you, you get more energy.

iRF: What is the atmosphere like here at Transvulcania?

Forsberg: It’s amazing. It’s almost like Zegama, but I think this is even more maybe because it was sunny and more people were out.

iRF: Zegama was 0 C and snow and rain.

Forsberg: Amazing. And the ridge we were running on was so beautiful and we got to see the sunrise.

iRF: That sunrise was unbelievable.

Forsberg: Yes, you saw it. It was super beautiful. It’s so amazing that there are so many people that love trail running. It’s amazing.

iRF: And love nature and love being outside. Were you running with any men for any long period of time?

Forsberg: Not for a very long time. Some guys came and left and came back.

iRF: Not for 10 or 20k.

Forsberg: No, it was me and Nuria for the whole race.

iRF: Did you have any low points during the race?

Forsberg: Not really. I felt very comfortable the whole race. That’s why I’m happy about it because I think I managed it the way I wanted to.

iRF: To have that control…

Forsberg: Yes. It’s a new feeling. I hope I will feel it again, but you never know.

iRF: It’s magic when it happens.

Forsberg: Yes, it just felt really good.

iRF: Going into the race, you were worried about the heat. How did that aspect of the race go?

Forsberg: It was warm. I had salt pills but I lost them. I was so worried because I sweat a lot especially this early in the season. I had a lot of water with me. I think I had almost one liter in between the aid stations and I poured myself with water. I didn’t drink so much. Then I met Joe Grant and he had two extra salt pills, so he saved my race. Thank you, Joe!

iRF: What’s up next for you?

Forsberg: Zegama.

iRF: What’s after that?

Forsberg: Mont Blanc Marathon and some small races in Sweden.

iRF: You’re going to go race in Sweden? Is that exciting? Here you are on the world stage, literally, and there are huge crowds. What’s it like when you go home and race a small race in Sweden?

Forsberg: I like it. I almost have more pressure there because people think I’m going to be so good. In Sweden the trail running is pretty flat and it’s not my specialty, but I do it because it’s fun. It’s the Salomon Trail Tour and I like to do that.

iRF: Here everyone knows you because you’re one of the best in the world. There everyone knows you because you’re Emelie from Sweden.

Forsberg: Exactly.

iRF: Now that you’ve run four 50-mile races, do you have any advice for people moving up from the shorter races?

Forsberg: I think it’s important to do the slow progress. If you’ve run a half marathon, maybe you can run a 35k and maybe one more, and then maybe a marathon, then maybe 50k. Take it slow. If you just go from marathon to a 50-miler, it can be… of course it’s possible, but I think it’s more convenient for you if you do it slow. I think you have more pleasure with it.

iRF: Don’t rush it. Well here we are on La Palma, a very relaxed island. Don’t rush your day and enjoy it.

Forsberg: Thank you!

Kilian Jornet, 2013 Transvulcania Ultramarathon Champ, Interview

Bryon Powell — Mon, 13 May 2013 10:01:33 +0000

After coming in third at the Transvulcania Ultramarathon in 2012, Kilian Jornet returned to win the race in 2013. In the following interview, Kilian talks about how his race went, whether he gets extra satisfaction from winning a race in which he didn’t win his previous attempt, the challenges he’ll face on the Matterhorn later this year, and much more.

[Click here if you can't see the video above.]

Kilian Jornet, 2013 Transvulcania Ultramarathon Champion, Interview Transcript

iRunFar: Bryon Powell of iRunFar here with Kilian Jornet after your Transvulcania win. Congratulations, Kilian.

Kilian Jornet: Thank you very much.

iRF: This year’s race was a very dynamic race. Early in the race, Sage (Canaday) went out ahead, yes?

Jornet: Yes, he went out very strong. We were knowing that was going to happen because he was telling that and with all the races that he does and he ran with Cameron (Clayton). We knew he was going to start really strong. It was not a surprise. If they go two or three minutes in front, it’s okay. We were racing with Luis Alberto (Hernando) and Miguel Caballero, but yes, they started sprinting. It was like, “OKAY! They keep this pace to the finish they will break the record in four hours.”

iRF: So you didn’t worry about them?

Jornet: No. We were thinking that and then I was thinking that Sage could be first on the uphill, but on the downhill, they’re not really technical downhillers. So we knew on the downhill that we could catch them.

iRF: You caught them before the downhill.

Jornet: Yes, I think he pushed a bit too much. After El Pilar we started running a bit faster with Cameron and Luis on the flat. Then we saw Sage at the beginning of the uphill. During the uphill, we started running a bit harder with Luis and we caught him. Then the surprise was that Luis did an awesome attack. He started run really, really, really fast for the last 8k of the uphill. I said, “Oh, this is going to be hard!”

iRF: So that was more of a threat.

Jornet: Yes, because I know Luis well. He’s a good uphiller, and he’s not bad in the downhills. He can run fast. I don’t know how he was in the long distance because it was his first ultra. It’s awesome to finish like that. I was thinking that two or three minutes behind Luis in the downhill was okay.

iRF: You caught him how far after Los Muchachos?

Jornet: In the middle of the downhill, maybe 7k downhill, I caught him. I wanted to be really conservative during the race to not take risks because I remembered last year was super warm in the last part. I was running not easy but not hard and not pushing during the uphill. I was drinking, drinking, and I carried water almost the whole time.

iRF: You? Kilian Jornet had water?

Jornet: Yes! Almost half of a liter during the whole time.

iRF: Half of a liter?

Jornet: It was good, I think. Then it was running fast, but never pushing, pushing, pushing. When I started the downhill I finished my drinks and said, “Okay, now it’s time to go fast.”

iRF: So you felt that once you hit Tazacorte with 6k to go, you felt confident that you could run ahead?

Jornet: Yes, when I passed Luis Alberto I knew that he was not this good on the downhill and he started to be tired. I know that I was a bit afraid of the flat part before the uphill because I knew on the uphill I would to be well. But on the flat, I really don’t run because it’s just the beginning of the season. I’ve run six days, but I always run on the uphill. We ran one day here flat so I was feeling really bad on the flats yesterday. I was afraid about this two or three kilometers, but then I had 1.5 minutes in front of him. So it was okay.

iRF: That was a good barrier or cushion. I’ve seen you race many times now. You looked energy-wise okay all race, but I’ve never seen tired like you were when I saw you at Mirador del Time. It looked like your quads were tired on the downhill.

Jornet: Yes, this downhill is super long. It’s 20k of downhill. When it’s technical it’s okay because you can pause, but when it’s a road like this it’s like, “I don’t want to run this.” Then, sure you can run really fast and you can save lots of time but then you are lost because the time you run there and your legs are destroyed for the uphill and for the flat. That’s why I didn’t want to push my legs and then on the technical part, just to push it. That is the warmest part of the race and there’s a lot of heat there so it started to be warm so I need to take care.

iRF: You have a famous list of races that you want to race and win and you checked them off. Last year you came to La Palma and Dakota (Jones) and Andy (Symmonds) beat you. If you go to a race and you don’t win, does it make you want to go back and try to?

Jornet: Not all the races, but here last year it was a really hot race for me. Dakota and Andy had super good races. People here share a lot in me. The ambiance and the organization are so nice. I need to come back and wanted to win it not for me but for all the people on the island. Naturally it’s nice to have victories, but it’s nice to spend a week here with all the runners to share with the people.

iRF: To share in the beach?

Jornet: Yes, to share in the beach. It’s good after the winter to go in the warm holidays. So a week here at the beach… yeah. It was a good race, but still a good week.

iRF: You’ve spent almost a week here now. What have you enjoyed most about the island?

Jornet: Yes, being in the warmth is good sometimes. It’s a beautiful island. Yesterday in the morning when we first went up the volcano, the sunrise was awesome with the landscape. We saw all the islands all around. The light was incredible colors with the rocks and the green trees. Wow, I wanted to stop here and stay until the sun was higher to just enjoy the moment, but not the other runners. So we needed to keep running.

iRF: So you’ll enjoy it today?

Jornet: Yeah, maybe today is going to be a relaxed day—maybe the beach.

iRF: Maybe only two or three hours of training today?

Jornet: Maybe not this much. It’s different.

iRF: Maybe a little swim?

Jornet: Maybe a few meters swim because I’m really not a good swimmer. I swim more like “this.”

iRF: No triathlons in your future?

Jornet: No. No triathlons. The water when it’s solid is okay but not when it’s wet.

iRF: Speaking of solid with snow, you’re not going back on the skis this year?

Jornet: I will be in Chamonix on Tuesday and a lot of friends say the snow is super good, so we need to go to Mont Blanc with the skis next week and then we have some couloirs to do and then in June it’s still possible. All May it’s good and a mix of both.

iRF: What races or projects are you really excited about this year?

Jornet: More races. It’s nice to do Zegama which is going to be the sixth time. I’ll do other races like Ice Trails Tarantaise, a route I’ve never raced before. Also in America UROC is going to be exciting because the level of competitors and then Cameron and Sage are going to be very strong there.

iRF: Especially with it less technical there.

Jornet: Yes, it’s going to be exciting. Then the most focusing thing for the summer is in “Summits of My Life” which are the Mont Blanc record and the Matterhorn record.

iRF: That’s this year?

Jornet: Yes. Matterhorn is going to be hard because it’s really fast and it’s technical. When I talked with Bruno Brunod who has the record, he told me that in the downhill he took a lot of risks. The risk there is not to break a leg. The risk there is to disappear. I need to train a lot. It’s good.

iRF: Is the climbing also technical?

Jornet: Yes, it’s like a Fourth Class climb. I think what it is in American, I don’t know, but maybe 5.7 or 5.8 for 2000m.

iRF: Do you use ropes?

Jornet: No, just some ropes in the last part, but not so much.

iRF: Is it similar to the Grand Teton?

Jornet: Maybe the last part of the Grand Teton but for 2000m so it’s big and beautiful. It’s huge.

iRF: Do you put in a lot of training in that?

Jornet: Yes, I’m going to train a lot in Cervinia and in the ropes to know when it’s steep how it works.

iRF: Different than just going out and running Teton.

Jornet: Yes, different to be prepared but I like to… I think the fun thing is to race. Last week the skimo race, this week the running race… next week I don’t know maybe the couloir things… then Zegama. I like the change. It’s nice.

iRF: You’re going back to Zegama for the sixth time. What is so special about Zegama?

Jornet: I think it’s because I know the people there for six years. It was the first year I ran and I was really young. The race organization I know everyone—it’s like my family. It’s beautiful, it’s technical, it’s almost always cold. One year it was warm, but it’s almost always snowing or raining. So I like that, too.

iRF: Do you think after yesterday you have the “running in the heat” thing figured out?

Jornet: I think every year I improve more and know how to drink and run easy for some kilometers.

iRF: So maybe we’ll have you back at Western States one of these years?

Jornet: Yeah, maybe. I’m not sure. It’s going to be interesting one year.

iRF: Congratulations on your win yesterday and good to see you again.

Jornet: Thanks a lot, Bryon.

Greg Vollet: Le Patron

Robbie Lawless — Mon, 13 May 2013 10:00:37 +0000

As the manager for the Salomon International Team, Greg Vollet has found himself as something of a figurehead for the sport of trail and mountain running, a constant presence at races and at the shoulders of some of our sport’s biggest names. His journey there is an interesting one, encompassing a sport-filled youth, professional mountain biking, disillusionment with a sport he once loved, and an online job application that would, ultimately, lead to him becoming ‘The Boss.’

iRunFar: Greg, you were born in Fontainebleau, France in the mid-seventies. The highest point of the area is a little over 200 meters! When did the mountains become a real passion for you? Can you remember your first visit to the Alps?

Greg Vollet: Being born in Fontainebleau and living along this big forest was very a big opportunity for me. The Poligny forest is, for me, one of the most beautiful forests to have fun in during a run or a ride. It has plenty of big rocks, roots, sands, pine, and technical singletracks where you always need to adapt your body to the path. It’s not really a normal forest for me, it’s a playground where I can have a lot of pleasure for many hours! So this forest influenced me a lot in my choice to have an outdoor life. My parents brought me to the Alps when I was a kid, our holidays were always one year to the sea and one year at the mountain to hike. My favourite holidays were always to the mountains!

Greg on a recent work trip to the mountains of New Zealand’s Kepler Track. Photo: Bryon Powell

iRF: Cool. Tell us a little about growing up there, the events and people that influenced your young self and, perhaps, shaped the way you are now. You always loved the outdoors, right?

Vollet: I started with sport at six years old. That was with running. I was in a club until I was 16 years old and my passion was to run cross country in the mud during the winter! I had a coach, Jean-Pierre Lucien, who supported me for many years, always with the same passion. He was an important person to me because he gave me confidence in my ability. My father didn’t want me to get a cycling license before I was 16 years old, so I was waiting to turn 16 to start what became a deep passion. The mountain biking came naturally because of my passion to ride in the forest and for the respect of the nature.

iRF: Those early running years sound fun. Did you ever think about continuing your running career? I mean, were you getting some good results and enjoying the races. Or, was the plan always to get the bike license once you hit 16?

Vollet: The fact was that my brother, who was six years older than me, was competing in road bike, and many of my best friends, too. So I was influenced by them. The mechanical approach of the sport was also way more interesting for me at this period where I was able to spend hours disassembling and rebuilding my bike!

iRF: Of course France has a long history and culture with bike racing, the Tour de France and Paris-Roubaix being world-renowned races. In the 80′s, when you were a kid, the likes of Bernard Hinault and Laurent Fignon were the kings. You rode cross-country mountain bikes later, but did the bike culture influence you when you were a kid? Was that your main outdoor activity back then?

Vollet: When I started to become a real MTB addict–reading all the MTB magazines, spending time working on my bike, and focusing all my life on my passion–John Tomac from the US was my inspiration. He was a spectacular rider who always had a lot of technique. A poster of him was attached above my bed! He was able to win cross country or downhill races in the world cup series! He was certainly the most talented rider that I have never known. And he showed me how the enjoyment is important to perform.

iRF: Moving on to your cross-country days, Greg, you raced on the world cup tour, winning a stage in Sydney (beating future Tour de France winner Cadel Evans) and finishing second in the European championships in 1999. Can you tell us how you came to race professionally, your journey to the cross country world cup?

Vollet: When I was at university, nothing was more important than my MTB life. I was in the middle of France, Clermont Ferrand, to study sport. At this period, I had 18 hours of school each week, and I was on my bike almost 25 hours per week! All my focus was on MTB at this time, and I was able, in those mountains, to develop my technical side, which became my strength in every race. If it was sometimes difficult for me to follow the best rider going uphill, I was able to make a real difference in every downhill. It is that skill that meant that I won some good races!

iRF: You mentioned once that trail running can learn from the countless mistakes that cross-country mountain biking took in their transformation to professionalism – we will talk about that later – but was that a factor for you finishing your cross-country career? Or was it just time to try something different?

Vollet: When I started MTB it was really similar to what trail running is today. All the races were new experiences where it was possible to explore new trails and where the technical side was really important because of the adaptation and improvisation needed on unfamiliar trails. Then, after cross country became an Olympic sport, all the spirit of MTB was modified, and riding on a loop a few kilometres in distance was not fun. Plus, I was not able to make big differences on the technical sections anymore because there was no more improvisation, everybody was able to ride fast on downhills. I was sad with the evolution of the sport.

iRF: After your mountain-bike career, you became very involved with team adventure racing and multisport events, right? Tell us a little about these times.

Vollet: Yes, when I was a product manager within cycling equipment, I made a partnership with an adventure racing team who was competing in the world cup series. One day they asked me if I would be interested in coming and competing with them! It was an opportunity to travel again, and explore new horizons. It was a fabulous experience where I was able to help all the team. It wasn’t an individual sport, and I was able to push myself to the limit to help my teammates. I have a lot of good memories from those times where the collaboration, the team spirit, was the main value of this sport.

iRF: Cool, Greg, so let’s talk trail running! Your own journey to trail running seems quite organic. Biking led to adventure races. You mentioned in another interview that you struggled with the trail runs during these early adventure races, so this led to entering some local trail races and improving, finding your rhythm, and building it up from there. Can you give us some more insights into this transitional phase?

Vollet: After a cycling carrier, my legs were not adapted to the shock of running, and I was struggling on the trail running sections during the adventure races. So I started to train and to take part in real trail running races to improve my capacity, always with the goal to help my teammates. But I had real enjoyment when I discovered a sport that had similar values, very close to what MTB had at the beginning of the 90′s!

iRF: When you began to focus on trail running again, did your experience and technical ability from MTB help with the technical descents in trail races, you think?

Vollet: At the beginning, no! I was not able to run fast on the downhills, not even for a few minutes. I had too much pain in my legs! Also, I was running without any technique, from the heel to the toe! But when I started to run with Kilian [Jornet] and I saw how I should run to go fast downhill, then I discovered the real enjoyment, the same as when I mountain biked, completely the same feelings of speed, fear, and jumps! Today, it’s my favorite part!

Greg having fun on a run in Moab’s Arches National Park. Photo: Bryon Powell

iRF: So from trail running for fun, the freedom and the culture and lifestyle that surrounds it, you become the head of marketing at Salomon and the boss of the international trail team. How did that happen?

Vollet: After some years as a product manager, sales manager, and marketing manager, trail running was really becoming a deep passion. I applied to a job that was on the Salomon website! Without any expectation I was selected from more than 100 people to a final selection. It was crazy and completely changed my life!

iRF: Cool, did you realise how visible your role would be? I mean, you are quite a recognised figure in the sport now.

Vollet: No, I work as much as I can in the shadow. Sometimes I need to express my opinion for people to react, to help the sport take the right direction. I feel like a guardian of the sport in some ways.

iRF: So, you are four years in the job now, right? During that time trail running has been experiencing a huge boom. Going back to your statement about learning from cross country’s failure while becoming ‘professional,’ it’s essential that trail running doesn’t sell its soul, isn’t it? How do you think we can prevent that from happening?

Vollet: To understand what we need to do to take care of our sport, we need to look at what happened in some other sports. I will tell you about MTB because it was my sport, but this is also true for snowboarding, etceteras. When MTB was booming and becoming interesting from a business standpoint for a federation, the UCI was developing their plan to help the sport become an Olympic sport and creating the opportunity to receive more money from the governments. For that to happen, they started to make a UCI world ranking, where the athletes were ‘forced’ to compete in the UCI events if they wanted to be part of the ranking. They organised a world championship, national teams, and all that was needed to follow their business plan.

They changed the essence of the sport to become more spectator friendly, where the athletes rode 10 loops of 5k to attract more spectators and to be able to film the events more easily for television. No one was asking the everyday riders if they were happy about this modification. And these people disappeared from the races because, when the first rider was catching a rider who was one lapped, then that rider was obliged to stop the race. That’s why some races finished with less than 50 riders sometimes. Today, MTB has completely changed, and for what? For 50 riders who are on the Olympic start line every four years? And then four years later MTB doesn’t know if it will still be part of the next Olympics because it’s too expensive to film and to build an artificial race loop.

Today, I see a IAAF World Championship that will be on five loops in Wales. I’m not sure that the IAAF really understands what the values of trail running are today, freedom, nature, respect, humility, emotions, sharing, pure, inspirational, open, challenge, discovering, simplicity, spirit, improvisation, adaptability, enjoyment, cohesion. This is what makes trail running, and this is what we should take care about.

If we lose these values, we will lose our sport. We will inevitably change the state of mind and the essence of our sport. Some sports have made the choice not to be part of the Olympics, and they are continuing their dreams. This is the case for surfing and skating, for example. What we have today that we didn’t have 20 years ago in MTB is social media. The full community of trail running can become stronger than any federation today. If the whole community wants to take care of these values, of our sport, then we should all be part of the same group who will have the power to influence the sport in the right direction.

iRF: It’s a very interesting topic, you mentioned surfing, Greg. They have their professional ‘Dream Tour’ which is all about the best-of-the-best surfing, the best waves in the world in the most amazing locations. It’s obviously an elite tour, not open to the masses, but do you think the Skyrunning World Series is shaping up to be our sport’s equivalent, except everybody can take part!?

Vollet: For me, skyrunning should remain on their points of difference, which is the most technical terrain in the world’s toughest places. Of course, the elites are looking for this type of racing, and this circuit is attracting more and more runners and teams each year because it is the only credible international circuit today. What is interesting in skyrunning today is that they highlight a global circuit of high-level competitions and not a federation. Everyone can remain free and that equals the essence of the sport.

iRF: So what would your personal vision for trail running in, say, five years? What would you like to see with regards to professionalism and races?

Vollet: I would like to see all the brands investing in trail running in term of teams, organizations, and product developments. The more the brands invest, the more the sport will grow and the more consumers, athletes, retailers, and media will benefit. For the consumers this will mean a larger choice of products, races, magazines, and social media.

In term of races, I would like to see some downhill races, some enduro races, some new formats that will bring a lot of fun into our sport to reach a new, younger population who desires the most exhilarating sensations. And, also, another circuit dedicated more to the masses, more accessible and where each one will be able to dream to run a trail legend. Not necessarily with a ranking, but more as an accomplishment.

iRF: Okay, great. Let’s talk about the international team. Without doubt, an amazing group of athletes! Some of them were involved with Salomon when you joined but how did you go about creating the team model that we see today?

Vollet: When I arrived at Salomon, the international team did not exist. It was for me an opportunity to develop the awareness of the brand. For that, I used all my different experiences that I had during my personal sport career to find the best way to work with the athletes.

iRF: Can you tell us a little more about the birth of the international team? Do you remember the first meeting with the original athletes? Who was there then and what you discussed?

Vollet: Yes! It was at the Advanced Week 2010, at Mont Ventoux. the last week of March. It was the first time I met trail running athletes from several countries all gathered to give their opinions on product development. After a week, I had promised to put them on an international team and take care of them. There was Kilian, Thomas Lorblanchet, Ricky Lightfoot, Ryan Sandes, Jonathan Wyatt, and others! Six months later, it was done!

iRF: Now the team seems to have a very strong synergy, which has led to dominance in a majority of races. Yet you have said yourself that there is no pressure put on the athletes to win. Do you ever think ‘wow, I’ve created a monster?’

Vollet: My main goal is to create a real family. A group of people who have fun together, who are happy to meet during races and where each one will be able to help the other, the team spirit. There is no pressure, because nothing is imposed. It’s the athlete who chooses the dream they want to realise. I’m just here to support them and to give them advice.

iRF: Sounds good! So if one of the team turned up one day and said, ‘Greg, I don’t want to do races anymore. I just want to become a soul runner, live in a cabin in the mountains, and send out video posts of the places I run,’ it would be okay with you?

Vollet: Ha! I already have a request like that! And if the athlete is able to assume a good communication around what they are doing, then yes! Trail running is not only about competition! It’s a lot about freedom, and this is what I try to show across all our videos. We are not communicating about a victory, but around our spirit which is a much deeper part of our trail running passion.

iRF: It seems the team’s dominance, though, has led to some negativity. But I guess there is nothing stopping other major companies within trail running from creating their own international teams and investing heavily in the sport like Salomon has. Why do you think this has not happened yet?

Vollet: I think that we were a little bit in advance, ahead of our time, on sport marketing. But now a lot of brands are following our way and will be able to develop the sport with us. With more competitors, our dominance will be less and the stories will be better!

For me, the more the brands invest in trail running, the more the sport will be developed, more the consumer will be happy. It’s easy to understand. Trail running is a small cake, and Salomon is X percent of the cake now. If tomorrow, with the investment from all the brands, trail running will become a big cake, but Salomon keeps the same percent of the market, it will be growth. The athletes will be able to have financial contracts, the organiser will have a better field, the mass people will have more races, the retailers will sell more, the brands will develop more products, the consumer will find the exact product that they need. This is why I’m very open to showing the other brands in the Salomon videos, to show our respect, to incite the brands to invest. My role is to develop the sport all around the world.

Greg takes a break from spreading trail running to the hobbits. Photo: Bryon Powell

iRF: Trail running in the last couple of years has really become an international community, with more than a little help from the Internet and sites like iRunFar. You guys have really embraced this aspect, too, with Salomon Running TV and your social-media involvement. Do you believe this online community has an important role to play for the future growth of trail running?

Vollet: To develop a sport, you need to respect the community and to be part of the community. It’s never easy when you are part of a brand, because people have no confidence from people who want to do business. But this is not my first role. Somewhere, business will come naturally with the sport’s development. It’s important to be an inspirational brand, to be legitimate and credible in the community. This is why we developed many videos and why our athletes are very active on the web.

iRF: You raced a bit in 2012, too, and it seems like you have been spending much time in the company of amazing trail runners. So much, in fact, that you have become one. Fifth at Pikes Peak, 10th at Zegama, and 14th at the TNF50 to name just a few results. Any plans to give up the day job?

Vollet: I have the job of my dreams, and I dedicate my life to my deep passion, trail running. I run just for the pleasure, my career is behind me. I’m here to pass the relay on to the young generation and to show them that they don’t need to be serious to perform!

2013 Transvulcania Ultramarathon Results

Meghan Hicks — Sat, 11 May 2013 11:39:48 +0000

The 8,000-plus-foot tall volcano that makes up the island of La Palma served up another dose of big climbs, rocky descents, a sweet-but-always-exposed contour around the caldera rim, and a little bit of heat in the 2013 Transvulcania Ultramarathon.

In a race that was very close until the last six kilometers, Kilian Jornet (post-race interview) pulled away from his competition and emerged as the men’s champion and new course-record holder, finishing officially in 6:54:09. The women’s race played out similarly, where champion Emelie Forsberg (post-race interview and race report) won by putting a last-minute surge on her competition in the same last 6k to win in 8:13:22.

In addition, you can find our full play-by-play of the race as well as a collection of our pre-race interviews and previews on our 2013 Transvulcania Live Coverage page.

As usual, we’ll be updating this article with additional results as well as links to Transvulcania-related articles, photo galleries, and race reports.

Ps. To get all the latest ultra news from iRunFar.com, subscribe via RSS or email.

2013 Transvulcania Ultramarathon Men’s Race

All day, Kilian Jornet (Salomon) played the role of the lingerer, hanging out among the top boys but never in the lead. Even at kilometer 57.8, Kilian was sitting in second position. The 8,000-foot descent from there, though, showed that his downhill legs and endurance, even at the very beginning of his running season, can outmatch everyone. By about two-thirds of the way down, he’d already dug out a minute lead that he would build on until the finish. Kilian’s 6:54:09 won the race and bested the course record of 6:58:44, set last year by Dakota Jones.

Kilian Jornet, 2013 Transcvulcania Ultramarathon Champion

Luis Alberto Hernando (Adidas) ran his first 50-mile race today, and he didn’t do too shabby at all. Early on, he hung back, playing it safe. He seemed to slowly but surely let himself loose, though, over the highest and most exposed terrain on the course. During that time, Luis led the race for a spell, including building a 2-minute, 30-second lead at kilometer 57.8. But he was passed by Kilian on the long downhill, and after that he maintained his second-place position all the way through the finish.

Luis Alberto Hernando, 2013 Transvulcania Ultramarathon second place

Sage Canaday (SCOTT Sports) set the race’s pace from the proverbial gun. At Los Canarios, just 7.4k in, he ran off the front of the rest of the guys. By kilometer 26.8, he’d built himself a three-minute lead over a major climb. But his lead didn’t last. By kilometer 34, the chasing men were within one minute of him, and at kilometer 57.8, the high point of the race course, Sage had settled into a third-place position. He didn’t fade from there, though. He held strong on the long descent back to the ocean, as well as the grinding last climb to the finish line, and maintained his third spot.

Sage Canaday running at kilometer 34.

[Editor's Note: As lots of folks have asked, Anton Krupicka did not start the race due to a case of the flu.]

2013 Transvulcania Ultramarathon Men’s Results

Kilian Jornet (Salomon) - 6:54:09* (pre-race and post-race interviews)
Luis Alberto Hernando (Adidas) - 6:58:31
Sage Canaday (SCOTT Sports) - 7:09:57 (pre-race interview)
Timothy Olson (The North Face) - 7:11:53
Patrick Bringer - 7:17:19
Francois d’Haene (Salomon) - 7:17:43
Cameron Clayton (Salomon) - 7:17:47 (pre-race interview)
Miguel Caballero Ortega - 7:30:49
Cristofer Clemente - 7:37:40
Marcin Świerc - 7:52:21

*new course record

2013 Transvulcania Ultramarathon Women’s Race

Well, well, well, what a ladies race! Today was, for certain, the Emelie Forsberg and Nuria Picas show. Except for at the first checkpoint, Los Canarios at 7.4k, where Nathalie Mauclair temporarily led out the women, Emelie and Nuria ran within sight of each other the entire day, and passed through almost all of the checkpoints within two to four seconds of each other. Clearly, these ladies were working together.

Emelie Forsberg and Nuria Picas running together at kilometer 34.

With just 6.3 kilometers to go, the ladies remained tied. However, over the last distance, which included about 1,200 feet of climb on paved roads and cobblestone paths, Emelie turned on another gear or two–or possibly seven–and surged to victory. In the end, that last-minute work was good enough for a win in 8:13:22 and six minutes faster than Nuria. Anna Frost’s record of 8:11:31 remains just barely safe for another year.

Emelie Forsberg, 2013 Transvulcania Ultramarathon Women’s Champion

Third-place finisher Uxue Fraile (Adidas) might have, among all the top runners, executed today’s smartest race. She seemed to have found her own pace from the get go, unafraid of being a couple minutes behind the lead women. Last year, Uxue was the fifth-place woman and 90 minutes back from winner Anna Frost, but this year her careful pacing led her to a podium finish just 31 minutes behind Emelie Forsberg.

2013 Transvulcania Ultramarathon Women’s Results

Emelie Forsberg (Salomon) - 8:13:22 (pre-race and post-race interviews and race report)
Nuria Picas (BUFF) - 8:19:30
Uxue Fraile (Adidas) - 8:44:48
Nathalie Mauclair (LaFuma) – 8:46:14
Emilie Lecomte (Quechua) – 10:14:05
Karine Samson (Salomon) – 10:37:05
Mar Ferreras – 10:47:57
Raquel Antonia Delgado – 10:51:33
Luciana Moretti – 11:02:54
Lidia Gomez (Studio 54 and Helly Hansen) – 11:16:37

2013 Transvulcania Ultramarathon Articles, Race Reports, and More

Articles and Photo Galleries

Race Reports

Luke Nelson