Time To Go To Work

Hat-tip to Eric Schranz and Ultrarunnerpodcast.com for sharing the following piece written by Mario Fraioli. As I begin my 24 week WS100 training this week, inspiration is highly valued.

Time To Go To Work

By Mario Fraioli

The dark early morning sky gives way to a rising light from the east as two runners drop down onto the dirt trail at the mouth of a coastal lagoon. Headlamps aren’t necessary at this hour, but the duo proceeds carefully as their eyes adjust to the constantly changing shadows beneath their feet.

Fifteen minutes into the run the regular exchange of words gets spaced apart without warning as the runners simultaneously press a button on their respective watches. Their tempo increases along with their leg turnover as all audible communication seems to cease almost immediately. Despite the fact that the dialogue has died down, there remains an unspoken understanding between the two. It’s time to go to work.

Year in Review: 2014

2014 will always be the year of my first 100 mile run. Popping my hundo-cherry at Western States was a dream come true, but very well could have marked the end of my ultra running career. I set up goals, knock them down and move on, usually. Running has given me a return on my investment. I can wring out some more value by striving for continued improvement. I can make 2015 even more satisfying by putting in more hard work and making some lifestyle changes. Twirly is on the verge of making me sign a contract stipulating that I am not allowed to do any adventure racing, saying she would rather see me try a 200 miler! Before we get into the trail ahead, let's take a look at 2014. 

The numbers:

• Total miles run: 1578
• Average week: 30.3
• Miles raced: 220.5
• Elevation gained: 191,652'
• Average HR: 132
• Total calories burned: 179,168
• Longest run: 100.2
• Average run: 6.12

There are some interesting year over year numbers there (see 2013 here). Another mild increase in mileage, although 85% of that volume came in the first half of the year. I really took it easy after States. As a result, I raced fewer miles. My vertical bumped up 25%, which was in line with my 2013 training goals. Bronze buckle on belt, the year was a huge success.

Other events of note for the year:

• I received my Hash House Harrier name, "Massive Crabs"
• Twirly was named "Strange Often"
• I successfully gained entry in 2/4 race lotteries
• Got into Western States again!
• 2015 Miwok will be my debut at 100k
• Ran my first Dipsea
• The Medicine and Science in Ultra-Endurance Sports conference
• Tried the ketogenic diet, which I will be using in 2015
• I was asked by Ultrarunnerpodcast.com to review some gear
• Ultrarunning magazine electronically published my WS100 race report

Overall, I learned more about myself and running in 2014 than ever before. A variety of coaches and mentors helped me get through a slew of races: the Pacifica Trail Half, American Canyon 25k, Way Too Cool 50k, Lake Sonoma 50 mile, WS Training camp and Western States 100. Taking all that the year taught me, I will be tackling 2015 without a coach. In the coming weeks I will be outlining my training plans and goals for the year. I'll be focused on a sub-24 hour finish at States this year, because who needs two bronze buckles?

American River 50 Mile

Alas, the lottery Gods have chosen my fate and blessed me with 2 of the 4 lotteries I entered this season. Gorge Waterfalls 50k and Lake Sonoma 50 mile will be enjoyed by others but remain on my bucket list.

American River 50 Mile will take the place of Lake Sonoma in April as I build towards Western States. AR50 was my first 50 mile run, and while the course has been altered I am looking forward to improving my time (9:49). 

Now that my schedule is set, I just have to survive the holidays and put my nose to the grindstone. Having a go at these distances without a coach is an exciting prospect. I am already feeling more in tune with my body as I lay the foundations for base training. I feel confident and motivated. Running is fun again, which is good, because I am not very good at it at this point in my fitness.

I have been hearing podcasts and opinions on cross training and strength conditioning occupying a larger part of training for ultras. I have to be careful not to try to incorporate too many different philosophies into my training plan this winter. I could easily sabotage myself. More strength cannot hurt though. Stay tuned for how all of this manifests...

Miwok 100k

The lottery Gods continue to stack 2015 with mighty challenges. Besides my second consecutive running of Western States, I will be toeing the line at the inimitable Miwok 100k. The timing has never been better for my debut at this distance, as it comes eight weeks before States.

Even with considerable rest post-race, I will have the Memorial Day training camp runs smack in the middle of those eight weeks. This sets up the three months going into States. Three weeks of building to a peak week and throwing in a proper rest week following the hard efforts will have me in prime form. I made the mistake of training through Lake Sonoma in 2014, and I'll be listening to my body more this go around. Rest is PARAMOUNT.

Western States Redux: 2015

The lottery Gods must have a special place for me in ultra-runner heaven (or hell), as they have blessed me with a return trip to Western States. I got in the old fashioned way this time: my ONE ticket was pulled from a bucket of over 6600! What a rush. The lottery felt like the price is right with all of the ecstatic winners running up to the stage to grab some swag and get photographed.

I have a ton of work ahead of me. I've lost all of my conditioning, gained 15 pounds since summer, and have been absolutely unmotivated. I did manage to get in four days this week though. Beginning at the beginning again... 2015 will be the year of the silver buckle.

Meet Rucky. She's Got my Back.

I knew before the race began exactly how I would commemorate my first 100 mile finish: a photo-realistic tattoo of the Western States Cougar Logo on the back of my calf. I knew who would ink it as well: Ed Slocum of Tattoo Artistry in Tucson, Arizona. Ed and I go way back to the early 1990's, and his talent has helped him become a legendary tattooer. I learned that Ed was going to do a guest spot in a San Francisco parlor, Let it Bleed, at the beginning of November. We messaged back and forth developing the design, and then I just had to wait for the day to come, which it did last weekend.

Rucky, my Western States cougar, watching out behind me

I am elated at the final product. I named her "Rucky". After 15 years without any new art, I also feel that old familiar yearning returning. Ink is addictive, and there are many other milestones which I'd like to commemorate. Have you got any running ink? Let me know in the comments!

Video: "The Ingenuous Choice"

"We need the tonic of wildness... We require that all things be mysterious and unexplorable... that the land and sea be indefinitely wild."

Emerging from a funk which saw zero miles for many weeks. This video has sparked the desire to run again.

The Ingenuous Choice - Mountain Running with Anton Krupicka from Outdoor Live on Vimeo.

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