2015 ICE AGE TRAIL 50 MILE PREVIEW

2015 Ice Age Preview

The 2014 edition of the Ice Age Trail 50 mile was a race that some said would never happen. Combine moderate temperatures, extremely fast like-minded competitors, and a dry course and you get the fastest single day in Ice Age history! The relatively cool air temperatures at the start which rose along with the humidity through the day challenged the hundreds who took part in the Ice Age 50 Mile. One word described the men’s race, speed, and Max King ended up being the fastest resetting the course record (5:41:07) in the process! The women’s race was a little more spread out with Kaci Lickteig taking the win and the course record (6:41:39)!

The 2015 edition of the Ice Age Trail 50 miler has undergone some changes.  First, the sponsor changed from Montrail to Salomon.  Second, the race will no longer be offering automatic Western States 100 entries.  What has not changed is the fact that this is a storied race, on a deceivingly difficult course, with a very fast field.  The Ice Age Trail 50 has always drawn those newer to ultras, those with incredible road speed, and the wily veterans.  This year will be no different.  Following is a short breakdown of those who may contend for the top spots on Saturday!

MEN’S PREVIEW

Joshua Brimhall (AdiUltra/Nathan Sport)

Josh definitely fits into the veteran category.  With more than 60 ultra finishes you will rarely see a finish lower than 5^th; in fact most of Josh’s finishes are 1^st or 2^nd.  Most recently Josh took fourth at the Zane Grey 50 miler, a race most would describe as the hardest 50 miler in the States.  Josh has also won a 50k in 3:34.  The last time he raced Ice Age (2013) he fell a little shy of his goal of a win with a 6:25.  Expect Josh to come ready to race, and looking for some payback from this course.

Zachary Ornelas (Skechers)

There seems to be one thing in common with all “Skechers” sponsored athletes (Meb Keflezighi, Kara Goucher…) they are all ridiculously fast.  Well Zach is no different.  Zach just obliterated the competition at the US 50k Road Championships at the Coumsett 50k with an otherworldly time of 2:52:17!!  That’s right; only 6 North American’s have run a faster 50k.  Zach, a teacher from Michigan, is new to ultras.  He gave ultras a go in 2014, while also running his first Marathon, a 2:20! (Yes he still plans to go for an Olympic Trials Qualifier) Expect Zach to come ready to chase down Max King’s CR and anyone else who gets in front of him!

Zach Bitter (Altra)

Another Zach, one who is not new to Ultras or Ice Age is Zach Bitter.  This will be Zach’s 4^th Ice Age 50.  He has a 1^st, 3^rd, and 6^th.  As impressive as Zach’s Ice Age stats are, it is the rest of his resume that sets him apart from most other runners.  The 100 Mile American Record (11:47), the 12 Hour world record (101.66 miles), the 200k American Track Record (16:23:33), and the 6^th fastest 50 mile time ever (5:12:36) to name a few.  To top those off he also represented the USA at the 2014 world 100k Championships in Qatar finishing in 6^th (6:48). Recently Zach attempted to better his own 100 mile American record and go after world record, only to succumb to some severe quad issues.  In the past when a race has not gone according to plan for Zach he has shown the ability to channel all of the frustration into his next event.  With Zach’s intimate course knowledge expect him to come ready to hammer this course!

Chris Rubesch

Chris has finished 27 ultras, garnering 26 top 10’s, 7 wins, and a few course records.  He has raced Ice Age twice now with an 11^th and 10^th place finish.  Chris has a 100 mile PR of 16:40, and really knows how to push through the suffering.  Look for him to push hard with the front.

Stuart Kolb

Stuart is a Wisconsin native with 14 Ice Age 50 Mile finishes.  13 of those have been top 10’s!  Stuart has a 50 mile PR of 6:10 and an Ice Age 50 mile PR of 6:32.  With his experience and course knowledge look for him to run right behind the front pack waiting to pick off any who struggle!

WOMEN’S PREVIEW

Jessica Garcia

Jessica is a Wisconsin native who races to win.  Jessica has finished 9 ultras in her career with 7 of those being top 3 finishes.  She ran Ice Age in 2014 placing 6^th in 8:14.  She recently took 3^rd at the Chicago Lakefront 50K.  Expect Jessica to bring her speed and toughness to this race.

Annie Weiss

Annie, a registered dietician, burst onto the trail ultra scene in 2011.  Crossing over from a road racing background she quickly won her first two ultras (50k’s) and took second in her first 50 miler.  Then injury struck.  Annie started her comeback in 2014 and is now being coached by Tommy “Rivers” Puzey and comeback she has!  So far in 2015 Annie has taken 5^th at the uber competitive Black Canyon 100K, and a 3rd at the Chippewa 50k.  Look for Annie to continue that comeback.  OH as an aside the last time Annie raced an Ice Age Trail event it was the 50k and she won.

Serena Wilcox

Serena ran her first ultra in 2008, so she knows a thing or two about racing.  She also happens to know something about winning while suffering.  She won the 2011 Vermont 100, and last year took 12^th at the Western States 100.  She has a 50 mile PR of 7:35 so she also knows how to run really fast.  Serena is slated to run Western States again this year.  She has already run a 50k and 50 mile as tune ups.  Watch for Serena to run her own race, and if she’s in position take it out for the win.

Also for your reading pleasure, here is the link to the www.iRunFar.com "This Week In Running: May 4th 2015" article including the Ice Age Trail preview information.  Please check back in to the www.iRunFar.com site on Monday May 11th for a recap of the action for the race!

2103 Indoor Ice Breaker 5K Race Report

Round and Round The Petit I Go!

A short race report for a short race.

Like last year I decided to jumpstart my 2013 training by entering the Icebreaker Indoor 5k.  I am lucky the venue where this race takes place is less than 2 minutes from my house, so it’s convenient.  That being said indoor track was never my forte.  So I planned to show up a little early, run a good warm up, and then get ready to hurt!  Well I showed up 10 minutes before the start (kiddo issues), so best laid plans and all that right.  I quickly warmed up by pinning on my bib and throwing on a stocking cap, well I felt warm!

I walked to the start line where I was promptly ridiculed for my mangy, duct taped trail shoes and dirty bandana.  Oh well, guess the start of an indoor 5k, with track people, is a little different than a trail ultra. The gun went off and so did I.  I ran comfortably in 6^th place for a few laps then decided to pick up the pace.  I moved up the field till there were 2 laps to go.  A good and bad thing happened here, they announce how many laps you have left.  A good thing for me I was starting to hurt so I only had 2 laps to suffer, bad because I now knew that 3^rd place was out of reach, but good because I learned that 5^th place was almost 45 seconds behind me.  So I let off the gas a bit in the final 2 laps.  I was able to finish in 4^th and win my age group. (I didn’t learn that till the next day!)

This is a fun race series, they do a 5K, ½ marathon, and full marathon (90+ laps).  Speaking of the marathon it was crushed by another runner from my trail running group, Zach Bitter, with a screaming 2:31 CR. (His race report).  If you are looking for a fun early season run (really early) you can’t get better than an environmentally controlled race.

RACE RESULTS

(Race photo 1 & 2)

Indoor Icebreaker 5K

19:06 4^th Overall 1^st Age Group

2012 In the Rearview, “Fast” Forward To 2013

It is that time of year when everyone begins to review the past year.  We spend this time embracing the bright spots and attempting to learn from the mistakes.  First I need to thank my family for being apart of this journey, you are my inspiration. Second I want to thank my two sponsors Performance Running Outfitters and VESPA for all of the support and advice you gave me, it is because of you that 2012 was so successful.  For me this past year can be summed up with two words “training consistency”.  My goal coming into 2012 was to add to my trail ultra distance experience, and do it in an injury free manner.  I guessed the best way to accomplish this was to run slower in the beginning and then gradually increase my total running mileage.  Now this may seem very elementary but seeing that in 2011 I went directly from 5 mile races to a 50 mile trail race, I figured basic volume training was in order.  This past winter was pretty mild so my longer tempo and long runs were all done outside on the trails.  This had a 2 fold benefit; first as I was running on trails and not roads I went slower, and second there are always hills on trails.  Because I was running slower and up hill, I was staying injury free while adding leg strength.  I was able to race almost the entire season without injury. 

During 2012 I made a dramatic shift in my diet and race day nutrition strategy.  I began to realize the diet I relied on for racing 5k’s and short events was a hindrance in longer events and was not as healthy as I would have liked.  With a lot of research as well as trial and error I slowly began to add in more healthy fats to my diet and lower my protein and carb intake.  I took this one step further by eliminating gluten from my diet as well.  During this process I had the privilege of speaking with Peter Defty of VESPA, and the pleasure of becoming one of their sponsored athletes.  VESPA coupled with my changed diet of 60%+ fats, 25% lean protein, and 15% carbs, allowed me to not only race faster with more sustained energy, but also quickened the recovery time I needed after races and hard workouts.

All in all I consider 2012 to be a huge success in terms of racing results, I had 2 top 5 finishes and an age group win in my two 5k’s, an age group win in a trail ½ marathon, a top 15 finish and PR in my first trail 50K, and a 2 hour PR in my second trail 50 miler.  Along the way I met many fantastic people who also happen to be great runners.  I learned so much from all of them and I eagerly look forward to applying it to my training for 2013!

Speaking of 2013, just like everyone I have begun to review my race schedule for the 1^st 6 months.  I am going to take a different approach to training this year.  In 2012 I was concerned with volume and consistency; I would like to make 2013 the year of speed.  I plan on structuring my weekly routine to include many of the following workouts; intervals done on the track or as fartleks (5:00-6:00 depend on distance or time) on the road, race paced runs (6:45-6:50ish), sub race pace tempo runs (6:30-6:45ish), active stretching, and functional strength/plyometric training.  The increase in the amount of time I will be running fast will require me to truly take my easy runs easy.  Although a new approach for me, this is not revolutionary in terms of training methodology.  Two great runners I have had the pleasure of running with or meeting after races have written articles recently regarding their similar approaches to training for 2013 (Zach Bitter & Eric Senseman) while another prolific racer adopts this as his normal training cycle (Ian Sharman). 

My current plan is to race a 5k in early spring then a ½ marathon as a longer training run all in preparation for the Mad City 50K.  Both of the runners I mentioned earlier Zach & Eric, plan on being there as well.  Zach is going to take a crack at the 100K championship race, while I am going to do my best to keep Eric in my sights in the 50K.  My plan is to then recover by hiking a lot of hills for 3 weeks and take the speed from the 50K into the Ice Age 50 Mile.  I am excited to give this new routine a crack.

As always in my monthly training recaps I will detail several of the key speedier workouts I am completing as well as if they are helping or not.  Also going forward I plan on compiling several detailed posts related to my diet both during the week and pre-race.  I look forward to seeing you all outside!

2012 Racing Totals
100+ miles raced in a little over 15 hours with a total elevation gain of 10,000+ ft.

2012 Ice Age Trail 50 Mile Race Report - Cramps n PR's





2012 Ice Age Trail 50 Mile Race Report

To run or race the Ice Age 50, that was the question I had rolling in my mind for the last month.  To accomplish the latter, racing, I was going to have to very comfortable in my ability to do the former, run.  Going into the race I had been able to consistently train without major injury.  I also was able to more closely dial in my nutrition and gear for racing.  I had better trained my body to burn fat, was using VESPA, and had just received my new shoes, the HOKA stinson evo.  Friday arrives, my bottles get filled, packets get picked up, and I pretend to sleep for a few hours.

The morning of the race I had the pleasure of sharing a ride with, the eventual winner, Zach Bitter.  The conversation was non-stop from the moment we got into the car, man were we wide awake for 4:30 in the morning!  We caught up on training, eating, and racing.  We also talked about our goals for Ice Age, his were slightly loftier than mine.  After the destruction of my body in my last 50 mile race, a 10:35 finish, I had set my main goal as an 8 hour finish, with a stretch goal of seeing that finish time start with a 7.  We got to the race and quickly got our things together.  This was the first time I have ever seen the line for the men’s bathroom longer than the women’s.  Well everyone got ready, Jeff gave us the course run down, told us about Craig and his Ice Age 500 (extra crazy!!), the national anthem was sung, and bang off we went.

The front of this race was FAST!!!  This concerned me as I have trained my body to run on fat, and if you begin to tap your glycogen stores too quickly that is what your body will utilize, and in an ultra that just won’t work.  I fell in with a large contingent of LPTR’s and we quickly blew through 5 miles in a little over 40 minutes, yeah everyone seemed to be moving fast.  Around mile 7 I caught up to my friend David Schmidt, whom I paced last year at the Kettle 100.  We compared race goals, settled in, and began conversing.  Anyone who runs with me knows I LOVE to talk while running; it seems to make me faster!  Well it must have been working because we cruised into highway 12 in about 2:30ish, which is a 7:30 finish.  I was feeling great, the pace seemed sustainable and my nutrition was spot on, I was using VESPA and a combination of coconut water and gels.  Dave and I refilled, re-grouped, and headed out.

I was really looking forward to this section of the course, not for its technical aspects, but rather because the turn around at Rice Lake would allow us to see who was in the race lead.  I had earnestly thrown my vote in Zach’s direction and was hoping that would be the case.  Well Dave and I were making great time so the course leaders, Zach in front, did not pass us till after Esterly Rd, which meant they were only about 4 miles ahead of us!  We hit the turn and off we went.  This was very exciting; the last ultra I ran had 60 starters, while this one had 350.  Being that Dave and I were probably in the top 40 meant we passed a lot of people after the turn, and it was fun seeing everyone have a great time.  Right around mile 25 I started to have issues running up hills so I told Dave to go on, I would power hike the hills, and catch up after highway 12.  I also began to feel small cramps in my hip adductors and calves so I swallowed every bit of salt I had.  I ran through the highway 12 aid station, begged some salt tabs, and took off. (Photo 1, 2)

27 miles into the race I was still on a 7:30 finish pace, but that was about to come to a screeching halt.  At mile 28 my body locked up in a full assault body cramp, from my forehead to my toes every muscle I had seized up.  I stopped running, started taking in more salt, began walking, and tried to figure out what was going on and how I was going to fix it.  Barring a disastrous injury I had never before let the DNF thought cross my mind.  Had I not been between aid stations I would have called it a day.  As soon as that thought came, I realized it was time for the mind to will the body into motion.  (Photo: Smiling through cramps) I began a process of jogging and stumbling, while cramping, which would have impressed even the best drunken Frankenstein impersonators.  During this stretch between highway 12 and Horserider camp I had the pleasure of running with and getting to know some great people, amazing enough the only muscle that seemed to be working properly was my jaw so the conversation began!  The first of these guys was John Nagel, from Juneau Alaska.  The minute he told me where he was from I mentally pictured myself running with Geoff Roes, why you ask, well I figured if he was Geoff and I was keeping pace with him, then I was still ok!  Come to find out John not only knows Geoff but works as a guide at Geoff’s Alaskan Ultrarunning Camp.  The second individual was Logan Polfuss.  Logan has run an impressive list of races already this year and has several more to complete.  He was battling his own demon’s this day and he was working through them by talking, well holy smoke that works for me!  We started talking, my mind told my cramping legs to shut up, and I am pretty sure everyone we passed was extremely impressed at how quickly we both were running while seemingly not breathing due to speaking.

Shortly before Horserider camp the leaders passed us again with Zach in the lead, I informed Logan my bag was in Zach’s car so I either need to pick up my pace or pray that he stuck around after his finish!  We ran into Horserider where I saw Dave’s wife, I asked where he was, and she promptly lied saying he was only about 20 minutes ahead of me.  I didn’t see Logan so I put on the tunes and took off looking for Dave.  By this point I was angry with my body and decided to remind it who was in charge by promptly picking up the pace.  I began to pass people hoping to catch sight of Dave.  Well I did, except he passed by me about 25 minutes before the aid station, Dave’s wife had told me 20 minutes when it was more like 60, but I was cutting that time down.  I hit the turn and then raced back to Horserider where I dropped my waist pack, grabbed my hand-helds, and flew out of there like I was racing a 5k.  The final 7 miles Ron Bero, a fellow LPTR, and I began playing tag on the trail.  He was feeling the climbs and I was smashing the down hills, not sure if this was my anger or my new shoes!  Ron and I were passing people and running for home.  Ron pulled ahead about 30 seconds and we ran through like that.  I came around the corner, sprinting, with a huge grin on my face, and was greeted by a finish time of 8:35, a 2 hour personal best!!!  I was ecstatic I had met my original goal of finishing in 8, but more importantly I had overcome a debilitating 11 mile stretch of cramps to finish strong.  My energy levels remained consistent, even through the cramps, and I credit both VESPA and my higher fat diet for this!  My recovery has been fantastic, 1 day post race I went for a monster bike ride. I credit my diet, and my new HOKA's for my speedy recovery, these shoes are fantastic and a review of them will be coming shortly.

Congratulations to everyone who raced on Saturday.  Congrats to Zach Bitter on his win, and thank you for not leaving with my bag!  Thank you to all the volunteers and everyone else who graciously helped me out through the lows!

Gear Used
Shirt - Sugoi Race T - Performance Running Outfitters
Shorts - CW-X Stabilyx Ventilator - Performanace Running Outfitters
Calf Sleeves - CEP - Performance Running Outfitters
Hydration - Nathan 2VElite waist pack - Performance Running Outfitters
Shoes - HOKA ONE ONE Stinson Evo, provided by iRunFar
Nutrition - VESPA, Gels, Coconut Water, Salt

Still not tired of talking, John Zinzow and I

Dave and I at the Finish