Tag Archives: running

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Tips for Your First 5K

1. Sign Up, Already

Chances are, no matter where you live, there’s a 5-K nearby soon. It’s the most popular race: 7,500-plus 5-Ks held in 2006 drew more than 3 million runners. Why? “It’s only three miles!” says Mike Mahan of Tullahoma, Tennessee. Well, 3.1 miles, but so as long as you’re logging three half-hour runs per week, you can complete a 5-K this weekend, says Tommy Tomlo, fitness director for the Susan G. Komen National Race for the Cure in Washington, D.C., the nation’s biggest 5-K series. And you can run a fast 5-K with as little as six weeks of concentrated training.

2. Just Have Fun

“5-Ks are a great way to meet people and stay in good shape,” says Lois Wims of Mobile, Alabama. And they’re newbie-friendly. “I was so afraid that the ‘real’ racers would be annoyed with a novice,” says Eileen Doherty of Phoenix. “The opposite was true! The local running group cheered me on.”

3. Use 5-Ks for Speed

Runners training for a longer event, like a half or full marathon, can use 5-Ks in place of speedwork, says Teri Garzon of Ontario, California. “I run a 5-K almost every weekend in the fall,” says Cara Hawkins of Jefferson City, Tennessee. “It’s a good way to race into shape.” Mark Goldstein, 75, who has run all 114 5-K Races for the Cure around the world, runs every other day in between events when he’s racing a lot. “I run a little slower than race pace and for about 20 to 25 minutes,” he says.

Here’s how Chuck Roose of Tampa trains and runs a 5-K (or other distance) every weekend:
SAT: 5-K race
SUN: Easy run, mid-distance
MON: Rest day
TUE: Speed session
WED: Easy run, longer distance, or rest day
THU: Speed session
FRI: Rest day or easy run with last half mile at race pace

4. Eat a Little (Maybe)

You don’t need additional calories before you run a 5-K, but if you’re used to eating breakfast, you might feel hungry. “Your body needs some calories to help you wake up and keep going, but don’t overdo it,” says Sherri Abbassi of Gainesville, Virginia. “Just half a bagel with peanut butter, half a banana, or gel/sports beans/shot blocks is enough.” Gabrielle Rubinstein, who hosts a running club out of her shop, Joe Coffee, in New York City, always has her cup of coffee. “I can’t get going without caffeine,” she says. Others prefer to wait for the postrace bash. “I see no reason to eat before a 5-K, as they all have real food afterward,” says Jill Merenda of Brooklyn.

5. Drink a Little (or Not)

It’s telling that most 5-K races have only one aid station, usually located about midway. “That should be enough liquid for you,” says Abassi of Virginia. Steve Burns of Simsbury, Connecticut, points out, “Any water you take in during the race won’t affect your performance because the race is just too short.” Christian Taylor of New Holland, Pennsylvania, believes that stopping for water only slows you down. That said, if it’s hot out, grab a cup at the aid station. “Don’t drink the water, but splash it in your mouth or dump it on you,” Burns says.

6. Warm Up Wisely

“A proper warmup will improve any performance,” says Jerry Cuellar, from Middleborro, Massachusetts. He does a slow jog 15 minutes before the race, followed by a few 50-yard sprints. Warm up on the racecourse itself. “You can preview the race,” says Tim Guimond of Evanston, Illinois, and get a handle on where the hills and turns are.

7. Cut Corners

Race in the lightest running shoes that work for your foot type, says Andy Clark of Morristown, New Jersey. Studies show that if you lighten your load by six ounces (swapping training shoes for racing flats), you’ll run one to two percent faster. For a 24:00 5-K runner, that’s 14 to 28 seconds. “Don’t neglect the benefits of drafting behind other runners, especially if you’re running into wind,” says Clark. “And run the tangents–the shortest distance between two points.” Think of creative ways to motivate yourself to go faster. “For every person that passes me after the one-mile marker, I tell myself I have to pass two,” says Bob Kaufman of Windsor, Wisconsin.

8. Take It Easy–At First

Even though it’s short, it’s still possible to start out too fast and run out of gas. “Your breathing pattern may get messed up, and then you have to stop or walk to catch your breath,” says Susan Harmeling, race director of the Gasparilla Distance Classic in Tampa, one of the largest 5-Ks in the United States. “Start out in the middle or back of the pack, force yourself to run slower, and wait for that first mile split to determine your race strategy,” says Kaufman of Wisconsin. Jim Dolan of Princeton, New Jersey, suggests “running moderately fast at a pace that feels faster than your daily runs, but not so fast that you feel that you’ll need to stop soon.”

9. Or Start Fast

“At a recent race, I decided to start much stronger than usual and see if I could hold on for the entire race. I beat my previous PR by 59 seconds!” says Taylor of Pennsylvania, who ran 10 5-Ks last year. Starting fast helps you beat the pack in more than one way. “You don’t get trapped near the back,” says P.J. Van Beurden of Los Osos, California. “It takes a lot less energy to start fast than it does to weave in and out of people.”

10. Finish Strong and Celebrate!

“Once the finish line is in sight, kick with everything you’ve got and leave people in the dust,” says Van Beurden of California. The short, concentrated amount of time and distance means the race can be over before you know it. “If you finish using every drop in the tank,” says James Vaughan of Twin Oaks, Oklahoma, “it doesn’t matter if you’re first or 200th, you’ve already won.” And then pat yourself on the back. “It is absolutely necessary to drink a pint of a fine brew afterward!” says Tom W., of Allston, Massachusetts. “What’s a race without a postrace party?”

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Tips for Your First Race

You signed up for your first 5-K, and religiously followed a training plan for six weeks. Here’s what to do on the last week to make the most of your experience. And once you reach the finish line, remember to give yourself a big pat on the back.

HOW MUCH SHOULD I RUN THIS WEEK?

Do two or three easy runs of 20 to 30 minutes. Take one or two days off before race day.

SHOULD I EAT A BIG BOWL OF PASTA THE NIGHT BEFORE? No, loading up can lead to “unloading” during the race. Eat a normal portion of your regular healthy dinner.

SHOULD I WEAR THE RACE T-SHIRTTO THE RACE? Unfortunately, most race shirts are made of cotton and become heavy as they absorb sweat, so save it for bragging rights after you cross the finish line.

I SEE PEOPLE SPRINTING BEFOREHAND. SHOULD I DO THAT, TOO? No. Warm up 30 to 40 minutes before the race begins by walking for five minutes, jogging for five minutes, then picking up the pace a bit for the next five minutes. Finally, walk to the starting line.

WHERE SHOULD I LINE UP? At the very back of the crowd, where the atmosphere is relaxed. Start on a side so you can move over to take one-minute walk breaks for every one to four minutes of running.

SHOULD I RUN AS FAST AS POSSIBLE FROM THE START? No. Even if the folks around you take off quickly, restrain yourself so you have energy to finish.

WHAT IF IT RAINS? The race will still be held. Wear a cap and a garbage bag with holes cut for your head and arms that you can discard before the gun goes off.

WHAT IF I COME IN LAST? You probably won’t, but if you do, the crowd often cheers loudest for the last person. Congratulate yourself for beating the thousands in your community who are still in bed.

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Choosing the Right Running Shoes

You can go a long way toward discovering what you need in a running shoe by looking at your feet. There are three basic foot types, each based on the height of your arches. The quickest and easiest way to determine your foot type is by taking the “wet test,” below.

Wet Test1) Pour a thin layer of water into a shallow pan

Wet Test2) Wet the sole of your foot.

Wet Test3) Step onto a shopping bag or a blank piece of heavy paper.

Wet Test4) Step off and look down.

Observe the shape of your foot and match it with one of the foot types at the bottom of the page. Although other variables (such as your weight, biomechanics, weekly mileage, and fit preferences) come into play, knowing your foot type is the first step toward finding the right shoe for you.

Normal (medium) Arch

Wet TestIf you see about half of your arch, you have the most common foot type and are considered a normal pronator. Contrary to popular belief, pronation is a good thing. When the arch collapses inward, this “pronation” absorbs shock. As a normal pronator, you can wear just about any shoe, but may be best suited to a stability shoe that provides moderate arch support (or medial stability). Lightweight runners with normal arches may prefer neutral-cushioned shoes without any added support, or even a performance-training shoe that offers some support but less heft, for a faster feel.

Flat (low) Arch

Wet TestIf you see almost your entire footprint, you have a flat foot, which means you’re probably an overpronator. That is, a micro-second after footstrike, your arch collapses inward too much, resulting in excessive foot motion and increasing your risk of injuries. You need either stability shoes, which employ devices such as dual-density midsoles and supportive “posts” to reduce pronation and are best for mild to moderate overpronators, or motion-control shoes, which have firmer support devices and are best for severe overpronators, as well as tall, heavy (over 165 pounds), or bow-legged runners.

High Arch

Wet TestIf you see just your heel, the ball of your foot, and a thin line on the outside of your foot, you have a high arch, the least common foot type. This means you’re likely an underpronator, or supinator, which can result in too much shock traveling up your legs, since your arch doesn’t collapse enough to absorb it. Underpronators are best suited to neutral-cushioned shoes because they need a softer midsole to encourage pronation. It’s vital that an underpronator’s shoes have no added stability devices to reduce or control pronation, the way a stability or motion-control shoe would.

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Hot Weather Running

As the dog days of summer hit, you may be tempted to abandon running for jumping through a sprinkler or napping in a hammock. If that makes you feel a little guilty, take heart: It’s not (just) laziness—it’s self-preservation. “When the outside temperature increases, our bodies can’t dissipate heat as effectively,” says exercise physiologist Julia Moffitt, Ph.D., assistant professor of physiology and pharmacology at Des Moines University. “Therefore, our bodies have a natural inclination to become less active.” Add other hot-weather roadblocks, such as allergies, dehydration, and even interrupted sleep, and you may think about storing your running shoes in the closet until fall. Not so fast. Your performance doesn’t have to suffer just because temperatures are ramping up. Here’s how to put the sizzle back into your summer running.

Summer Setback: HOT TEMPS MAKE YOU LAZY

“When we go out in the cold, our brain tells our muscles to contract, which generates heat to keep us warm,” Moffitt says. When it’s hot, the opposite happens: The brain instructs the muscles to relax to keep body temperature from increasing. “That’s why you may feel more motivated to hang out under a shade tree—it’s your body’s attempt to avoid overheating,” says Moffitt. Also, the process of sweating to stay cool diverts blood away from muscles, which may leave them feeling sluggish.

COOL RUNNING Avoid that lethargic feeling by easing into hot-weather running, says Moffitt. Do your main workouts before 10 a.m. or after 6 p.m., and go for a 15-to 20-minute light run or walk in the heat of the day. Increase the intensity and length of your hot workouts by five to 10 minutes over two weeks. Allow even more time to adjust to humid environments, and replace fluids lost through sweating with sports drinks. “When we are gradually exposed to warm environments, our bodies respond by being able to more efficiently distribute blood flow, which helps us increase sweat production so we can maintain effort without overheating,” Moffitt says. To stay cool during a run, dump water over your head, which will help drop your core temperature, says Lewis Maharam, M.D., medical director for the Rock ‘n’ Roll Marathon Series. Also, a recent study shows that runners who drink ice slushies run about 10 minutes longer than when they have a cold drink.

Summer Setback: AH-AH-AH-CHOO!

Pollen from ragweed, Bermuda grass, Blue grasses, and Red Top grass are common during the summer, and if you’re susceptible to allergies, running can exacerbate symptoms, such as itchy eyes, sneezing, and congestion. “Runners have a higher respiratory rate than less active people do, which brings more pollen into the nose and lungs,” says Nathanael S. Horne, M.D., an allergy and asthma specialist in New York City.

COOL RUNNING Pollen counts are often highest between 5 a.m. and 10 a.m., so you might find relief by running later in the day, Horne says. Allergy sufferers should check pollen.com for updates and hit the treadmill when pollen counts are very high. Shower immediately after running; pollen that settles on hair, clothes, and eyelids can continue to trigger reactions. Runners with contacts might fare better wearing their glasses, which may serve as a shield. Because rain often removes pollen from the air, Horne says you might want to lace up after a storm. You can also try an antihistamine such as loratadine or cetirizine.

Summer Setback: LONGER DAYS = SHORTER NIGHTS = LESS SLEEP

The additional hours of light during the summer reduce production of melatonin, a hormone that makes you feel sleepy. This may keep you up later and wake you earlier. “Even if you are sleep-deprived by only a couple of hours, your normal run can seem harder,” Moffitt says. Skimping on shut-eye during the summer can be especially problematic if you’re training for a fall marathon, as sleep is important for muscle recovery after long runs.

COOL RUNNING Evening runs mean cooler temperatures and less pollen, but don’t head out too late. Your brain will be stimulated and your heart rate and body temperature will be elevated for two hours after your run. To ward off night sweats that could disrupt your sleep, the National Sleep Foundation recommends using an air conditioner or fan to keep your bedroom cool (between 55 and 75° F). And use black-out window shades to block out early-morning sun.

Summer Setback: SUPERSWEATY WORKOUTS LEAVE YOU DEHYDRATED

According to a recent British review, losing just two percent of your body weight through sweating and dehydration can diminish your running performance up to 20 percent and as much as 60 percent in a hot environment. More important, heat illnesses, such as cramps and heat exhaustion, can begin when core temperature rises only a few degrees above normal, often related to dehydration from sweat losses (see “Danger Zone,” below).

COOL RUNNING Start by determining your sweat rate, says Mindy Millard-Stafford, Ph.D., director of the exercise physiology laboratory at the Georgia Institute of Technology in Atlanta. Weigh yourself naked on a digital scale before and after a run. For every pound of weight loss, rehydrate with 16 ounces of fluid. When you run, sip a sports drink or water when you’re thirsty, but don’t drink more than the amount determined by your sweat rate. To replace salt and other electrolytes lost through sweat, eat a snack such as baked pita chips dipped in almond butter after a run.

Danger Zone

Recognize—and deal with—harmful heat ailments.

Heat Cramps

SPOT IT Spasms in the abdomen, arms, calves, or hamstrings

TREAT IT Stop running for the day; sip sports drink; gently massage the cramp.

Heat Exhaustion

SPOT IT Heavy sweating, headache, dizziness, nausea

TREAT IT Stop running; get in shade; sip sports drink; see a doctor if symptoms continue.

Heat Stroke

SPOT IT Confusion, rapid breathing, fainting, cessation of sweating

TREAT IT Stop running; call for emergency help; get in shade; cool skin with water.

Sunblock vs. Vitamin D

A RECENT STUDY reports that many runners are low on vitamin D, a nutrient our bodies make by absorbing sunlight. Another study reports that marathoners show an increased risk for skin cancer. So how should we approach sun protection? Experts say wear sunscreen (SPF 30 or higher) while running. If you aren’t prone to sunburn, get 10 minutes of midday sun exposure three times a week. If you are, take a multivitamin. “Most daily multivitamins contain 200 to 400 IU of vitamin D,” says dermatologist Barbara A. Gilchrest, M.D. “That’s more than enough for a healthy runner who inevitably gets some sun. Even with a layer of SPF sunscreen, 20 percent of the sun’s UVB rays will enter the skin and produce the maximum daily amount of vitamin D your body needs.”

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Cold Weather Running

Just years ago, runners had valid reasons for skipping runs during the winter. It was too cold, too dark, too forbidding. While winters are still cold and dark, those excuses have melted away with the advent of apparel that keeps us warm and dry in subzero temps, headlamps that light our way through the gloom, and affordable treadmills for the days you have to stay inside. Here are solutions to your other winter running woes.

EVERYTHING IS COVERED WITH SNOW!

SOLUTION Look for snow that’s been packed down—it will provide better traction. Fresh powder can cover up ice patches. If the roads and sidewalks are sheets of ice, stay in.

IT’S SO COLD, IT HURTS TO BREATHE!

SOLUTION Research has shown that running in temperatures below zero won’t harm your lungs. Some runners may experience throat irritation if they breathe cold air directly—avoid this by wearing and breathing through a scarf or ski mask.

MY FEET WILL FREEZE!

SOLUTION Many shoes are designed for maximum venting, so wear warm socks that will keep the chill out.

I DON’T KNOW WHERE TO RUN!

SOLUTION Stable footing is the goal. Run on the street if it’s been plowed, provided that it’s safe from traffic, and watch out for areas that could have black ice. Run on the sidewalk if it’s clear of ice or slippery snow. Find a well-lit route, slow your pace, and make sure you’re familiar with areas of broken concrete.

THERE’S ICE ON THE ROAD!

SOLUTION When the roads are covered with ice, take your workout inside. If you can’t bear the treadmill, other exercise modes that will maintain most of your running adaptations include the elliptical and stair machines, NordicTrack, and running in the deep end of a pool. Perform these alternatives for 100 to 150 percent of your normal running time.

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Running Form

Head Tilt

How you hold your head is key to overall posture, which determines how efficiently you run. Let your gaze guide you. Look ahead naturally, not down at your feet, and scan the horizon. This will straighten your neck and back, and bring them into alignment. Don’t allow your chin to jut out.

Shoulders

Shoulders play an important role in keeping your upper body relaxed while you run, which is critical to maintaining efficient running posture. For optimum performance, your shoulders should be low and loose, not high and tight. As you tire on a run, don’t let them creep up toward your ears. If they do, shake them out to release the tension. Your shoulders also need to remain level and shouldn’t dip from side to side with each stride.

Arms

Even though running is primarily a lower-body activity, your arms aren’t just along for the ride. Your hands control the tension in your upper body, while your arm swing works in conjunction with your leg stride to drive you forward. Keep your hands in an unclenched fist, with your fingers lightly touching your palms. Imagine yourself trying to carry a potato chip in each hand without crushing it. Your arms should swing mostly forward and back, not across your body,between waist and lower-chest level. Your elbows should be bent at about a 90-degree angle. When you feel your fists clenching or your forearms tensing, drop your arms to your sides and shake them out for a few seconds to release the tension.

Torso

The position of your torso while running is affected by the position of your head and shoulders. With your head up and looking ahead and your shoulders low and loose, your torso and back naturally straighten to allow you to run in an efficient, upright position that promotes optimal lung capacity and stride length. Many track coaches describe this ideal torso position as “running tall” and it means you need to stretch yourself up to your full height with your back comfortably straight. If you start to slouch during a run take a deep breath and feel yourself naturally straighten. As you exhale simply maintain that upright position.

Hips

Your hips are your center of gravity, so they’re key to good running posture. The proper position of your torso while running helps to ensure your hips will also be in the ideal position. With your torso and back comfortably upright and straight, your hips naturally fall into proper alignment–pointing you straight ahead. If you allow your torso to hunch over or lean too far forward during a run, your pelvis will tilt forward as well, which can put pressure on your lower back and throw the rest of your lower body out of alignment. When trying to gauge the position of your hips, think of your pelvis as a bowl filled with marbles, then try not to spill the marbles by tilting the bowl.

Legs/Stride

While sprinters need to lift their knees high to achieve maximum leg power, distance runners don’t need such an exaggerated knee lift–it’s simply too hard to sustain for any length of time. Instead, efficient endurance running requires just a slight knee lift, a quick leg turnover, and a short stride. Together, these will facilitate fluid forward movement instead of diverting (and wasting) energy. When running with the proper stride length, your feet should land directly underneath your body. As your foot strikes the ground, your knee should be slightly flexed so that it can bend naturally on impact. If your lower leg (below the knee) extends out in front of your body, your stride is too long.

Ankles/Feet

To run well, you need to push off the ground with maximum force. With each step, your foot should hit the ground lightly–landing between your heel and midfoot–then quickly roll forward. Keep your ankle flexed as your foot rolls forward to create more force for push-off. As you roll onto your toes, try to spring off the ground. You should feel your calf muscles propelling you forward on each step. Your feet should not slap loudly as they hit the ground. Good running is springy and quiet.

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Anton Krupicka presents New Balance Minimus Trail

At New Balance, we know that people are actively looking for ways in which they can keep running throughout their lifetime. Naturally, that’s something we are interested in supporting! The current trend towards minimalism is creating curiosity and buzz around running, which we hope will bring more runners into the fold. As the NB Minimus story continues to unfold over the next few months, we’ll continue to bring this story to the running community.


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Return to Leadville

Ultramarathoner Anton Krupicka meets the 100-miler head on once again.

How does one of the world’s most remarkable athletes approach one of the world’s most remarkable sporting events? Three days before toeing the starting line at the Leadville 100-Mile Run – the notoriously difficult ultramarathon he conquered in 2006 and 2007 – we sat down with Team New Balance’s Anton Krupicka to talk about the course, the field and his mindset as he prepares to return to the race that’s been witness to some of his greatest triumphs and struggles.

Leadville Trail 100

Leadville Trail 100 MTB Race Map

One of the best-known 100-mile races in the country, the legendary Leadville run began in 1983. Aptly nicknamed “The Race Across the Sky,” the run courses through the heart of the Colorado Rockies on forest trails and mountain roads, its low point clocking in at 9,200 feet.
Leading for much of last year’s run, Krupicka had to pull out at mile 78 after being plagued by a stomach bug for most of the race.
Western States 100

Leadville Trail 100

Run in June near Squaw Valley, California, The Western States 100 is one of four races (along with Leadville) that comprise the so-called “Western Slam” – a series of 100-mile races that also includes The Wasatch Front 100 and the Angeles Crest 100. In the 2010 event, Anton finished second to Geoff Roes in what is widely considered to be among the best ultra races ever run.

NewBalance.com: How are you feeling?
Anton Krupicka: Good. I mean, in terms of being ready to race, I’m feeling well.

NB.com: Last year [before Leadville] you said you were feeling pretty good on Thursday and Friday. Are your legs feeling about the same?
AK: Yeah, you know it’s weird. I didn’t enter the race officially until yesterday. I guess that was a result of just not getting around to doing it. But I didn’t actually decide to race until last week, so the usual anticipation and emotional and mental build-up to it has been a lot more subdued – which I think is a good thing, actually.

Before the Western States 100 earlier this summer, I’d been thinking about it for at least two months – thinking about it every day, several times a day. For Leadville, it’s a little more laid-back, a little more relaxed. Last year I felt a fair amount of pressure going in [to Leadville], and this year I don’t feel much pressure – so, yeah, it’s good.

NB.com: You’ve mentioned on your blog a number of times that the reality of running a 100-mile race doesn’t even kick in fully until you’re out there running it.
AK: Yeah, you can mentally prepare for it, but it doesn’t really hit you until you get to 60 or 70 miles, and you’re like “Jeez…I’ve kind of put in a lot of mileage already today, and I’m only 60 percent done.” It’s tough to wrap your mind around that.

NB.com: I think it’s tough for anyone to wrap their mind around what it is you do. Trying to articulate the scale and scope of a 100-mile run over mountain terrain and what that really means is pretty difficult.
AK: I think I may have written this someplace before, but the first time I did it I was really interested in just finding out what it was like to run 100 miles, and I came away thinking that it’s a big deal – and not a big deal. It forces you into an emotional, physical and mental place that not many people experience in their day-to-day life. Everything is stripped down to almost this sense of survival. On the other hand, it’s just running. It’s just a 50-mile race, and you just keep going – you keep eating gel, keep drinking water, and put one foot in front of the other.

NB.com: At what point is it really more about not stopping as opposed to continuing to run? Is there a distinction there?
AK: Oh yeah. I used to think that there was a point where that happened. Then at Western States this year, I learned that it really was possible – at least for me and a few of the top guys – to race the whole way, just because I was pushed so hard all the way to the finish, and eventually passed and beaten.

In the past though, after running for 70 miles, I was always focused on just keeping moving for the last 30 and getting to the finish line. Now though, I think that if you mete out your effort all day long you can get to 60 or 70 miles and really be ready to race and actually run hard, relatively speaking. It’s strange how the more experienced you become, the more possible it is to actually race the entire way.

NB.com: You had noted last year, after you and Tim Parr went out so quickly, your urge to race early on had you both running at a pace that was a little too fast. Does this new mentality reflect a learning you’ve had over the last year?
AK: Absolutely. It was definitely a lesson that I learned from the Leadville 100 last year. It’s a really fine line that you’re riding between going too fast and not going fast enough. It’s really easy to step over that line in a 100-mile race because in the first half (of the race) everything feels really easy – even if the pace is too fast. You won’t know that the pace is too fast until you get to the second half and you’re blown out [laughs].

In Western States this year, I just decided it was going to be all about racing and not chasing any kind of time standard – and that’s definitely the attitude I’m taking to the race [Leadville] this weekend too. I just want to compete well, and if that happens I’m sure that I’ll be in the ballpark of running a very fast time.

NB.com: You said last year that any finish time that started with a number higher than 15 (a 16-hour or longer time) was going to be disappointing to you. It sounds like your thinking has evolved pretty dramatically.
AK: It has changed, yeah. This year, I don’t care about the finish time. I just want to win. If I get to 70 miles and I’m on course record pace, I’m certainly going to be keying on the splits and trying to get the course record. Early on though, I’m not going to be concerned about time splits at all. I’m not going to consciously push the pace to be on course record time. I’m just going to be running within myself and competing against the other runners.

NB.com: To what extent does familiarity with the terrain play a role in a highly technical race like this?
AK: I have really mixed feelings about this. I used to think that course familiarity was really important. Over the last couple of years though, I’ve had a number of good races on courses I’ve never set foot on before – the Western States 100, Miwok 100k, even the White River 50 last year. I’d never really previewed those courses before going and racing them, and while it’s nice to know where the key climbs are, there’s something really refreshing about being on a new trail on new terrain. It helps to know what you’re in for, but not knowing every step and stone is kind of a nice thing.

At Leadville, I know that course inside and out, but I haven’t set foot on the course itself since the race last year. I’m really excited about that, actually, because I know every rock and root, but when I get on the starting line this year will be the first time that I’ve been on the course for 12 months and it’s going to be really fresh and exciting for me. It’s funny that in the last few years it’s been kind of mundane and boring.

NB.com: I think most people when thinking about ultramarathons have this idea of a “lone wolf” runner. Clearly though, you have a team of people that play a role in a race like Leadville, don’t you?
AK: Oh yeah. Especially at Leadville, your crew and pacer are crucial because your pacer is allowed to carry stuff for you – in most 100-milers that’s not the case – and your crew can see you in every single aid station, except one at Hope Pass which they can’t get to. So you get to see your crew a lot, and your pacer has a much more involved role than just keeping your head in the game and keeping you company.

Like I said before, there’s a big difference between training and racing. When I’m training, I really like the solitude and being out there in a place where I’m self-reliant and stripped down to the bare essentials. In racing – it sounds really alpha – but it’s really results-oriented, and I’m exploring a much different part of my running psyche through racing. It helps to have that support crew to really facilitate that by making everything as efficient as possible. When I say “making things efficient,” I mean that the crew is essential to shaving minutes off of the final time.

And it’s fun. A few years ago I had one guy, (New Balance Outdoor Ambassador) Kyle Skaggs, pacing me the entire last 50 miles. When you have that, you’re running half the race with that person. By the end, you really feel this bond of “Wow, we just did something.”

NB.com: So at Leadville this year, there are some 780 entrants. Most probably won’t finish. Only a few have a shot at contending. At the risk of asking a politically tricky question, how many of those people belong in a race so arduous and demanding?
AK: I don’t think that too many are putting themselves in harm’s way. Leadville’s a special case because there’s zero qualifying standard. [To enter] Western States you have to at least show that you can run 50 miles in less than 11 hours, which is a super-soft time anyhow. At least it’s something though, that you can run at least 50 miles.

In Leadville, if you’ve got the $350, you can be on the starting line. You see that this year – it’s easily the largest 100-mile field ever assembled in North America, almost double any other race ever. Historically, the finishing percentage at Leadville is 40%. This year, I’d expect it to be quite a bit lower than that, which is kind of sad. When less than 40% of people finish, that’s a lot of disappointed people going home.

NB.com: This year, for the first time, Burning Man is hosting an ultra.
AK: No way! Really?

NB.com: Yeah. And while Burning Man isn’t exactly mainstream, there seems to be a sense to which the sport is gaining a lot more mainstream attention.
AK: For sure. Books like Dean Karnazes’ Ultramarathon Man and Chris [McDougall]’s Born to Run are inspiring people to get out there and be active, and that’s great. Part of what’s happened is that ultramarathons have really gravitated towards trail racing. They used to be a lot more road-oriented, but now it’s much more a trail sport. Hopefully those folks are inspired by the landscapes that they’re running through and come to value those things. Those have become the things that I value highly in my life, and it’s a great feeling when other people value them too.

NB.com: What kind of training have you been doing over the last several weeks – even as you weren’t certain that you’d enter – in preparation for Leadville?
AK: Well, the White River 50 was only three weeks ago. There’s a 7-mile downhill in the last 15 miles of that race and you end up running that really hard. That descent was really hard on my right knee, which has been chronically sore for the past year and half. I was really up in the air as to whether it could withstand 100 miles. Thankfully, about ten days ago, it completely cleared up and I’ve been feeling 100%.

I think I’ll be coming into this race about as rested as I ever have for a 100-mile run and easily the most fit I’ve ever been, too. It’s been a matter of getting in enough long runs to keep feeling confident and being rested enough to be healthy and ready to race.

NB.com: You sound confident.
AK: Good! I’m really relaxed about it, which is kind of strange. There’s not a lot of pressure. I’ve already done a 100-miler this summer [at the Western States 100], and it went well. I had a really good race three weeks ago [the White River 50], so yeah, I’m feeling confident. I love racing. There’s nothing like being recovered and ready to roll and getting to be out in the mountains cruising all day. It’s a blast.

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Support Our Troops

We came across Braxton via Twitter (@Re_return). Let’s see if we can help him meet his goal of $1500 and his commitment to running the Marine Corps Marathon for a third consecutive year! We’re cheering for ya here at TriCity New Balance!

MCM 2009, circa mile 20. The smile might be a little bit forced.

Hi everyone! It’s almost that time of year….I have committed to running the Marine Corps Marathon for a third consecutive year and will once again be fundraising for a fantastic organization, USO. Please help me reach my fundraising goal of $1,500. I have been fortunate to travel to Germany, Dubai, Korea, and Okinawa and have seen firsthand the positive impact that our amazing employees and volunteers can have on our troops and their families. They really know how to get the most bang for our bucks! This year, I have this crazy idea that I’m going to attempt to qualify for the Boston Marathon with a new personal record under 3 hours, 10 minutes. Can I do it? You’ll have to come out to the course on race day to find out….I would love to see you out there!

(source: Braxton Bragg’s Fundraising Page)

ABOUT TEAM USO

TEAM USO was developed in response to volunteers looking for new ways to support the troops and their families.  This site provides everyone a fun, fast and easy way to support the men and women who protect our country every day.

Our online resources allow you to reach out to an endless pool of possible donors.  Spread the word to everyone you know and ask them to spread the word as well.  You will be amazed at how responsive people are!

We provide guidance, tools and resources to make your fundraising event a success whether you are emailing, baking, biking, running, collecting, dancing or anything else.

TEAM USO is made up of all kinds of individuals who share the common interest in supporting our troops and their families…until everyone comes home.

About the USO

For nearly 70 years the USO has been offering its special brand of care to our troops and their families.  Through offering many unique programs and services, we are able to shrink the gap between the home front and the frontlines.

(source: TeamUSO site)