Jim, Kaci, Gary, Tim and the Art of the 100-mile Taper

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Tim Tollefson putting the finishing touches on his 2016 UTMB. Photo: Maggie Zhang

Long story short, I have no idea how to taper.  When I didn’t think about any of this stuff and I just went running, I had no taper issues. I was running around 35-40 miles a week and then I would just take Monday, Wednesday and Thursday off, run like 5k on Tuesday and Friday and show up for my 50 mile race and feel great. 

Now, I’m running a lot more (at least 75 miles a week) with much bigger weeks peppered in during a big training block.  I’m also running a lot faster.  Things have fundamentally changed.  But I’m still trying to hydrate, eat and taper like everything is status quo.  I need to figure my shit out.  I’m on a mission to master my nutrition.  Determined.  That’s a whole different post.   For now, let’s talk taper.

When I’m running 90-100 miles a week, I feel incredibly strong. Tired, but strong.  It takes me a bit to get going (or even out the door a lot of the time) but when I get warmed up, some of my strongest training runs have come as I’m closing down back to back 100 mile weeks with tons of volume on my legs.  Things I didn’t even think were possible.  I perform better deeper into runs.  At mile 25 or 30 of my training runs, I feel strong.  I need to capture this during race day.

For my recent Backbone Ultra (110k), I ran three consecutive 100 mile weeks followed by a 93 mile week heading into my taper.  I ran just over 15 miles leading up to the Saturday race and while I initially felt fresh and rested, it seemed to turn bad on me very quickly (after only about two hours, which seems insane considering the training I put in).  If I had just kept running that week like my training, how would the result have been different? My previous Saturday run on tired legs was great. 

In an attempt to figure it all out, I took a look at what some elite trail runners, those who actually have consistent success at distances beyond 50 miles, do in their taper.  I’m not talking about the guy on social media you follow who puts up photos of himself eating donuts under the hashtag #tapertantrum.  I’m talking about the big boys.  Let’s see if Jim, Kaci, Gary and Tim can help us amateurs figure it all out.

Jim Walmsley, Western States 2016:

We all know how this went down.  Despite his wrong turn, he obviously had his fitness dialed in.  Jim runs a ton, so this should be a good indication of how to taper down from high volume successfully:

Weeks out:

Six: 140.7mi  17h 29m  22,530ft

Five: 141.1mi  17h 3m  14,285ft

Four: 120.0mi  14h 19m  10,268ft

Three: 100.3mi  12h 34m   15,349ft

Two: 65.2mi  8h 37m  11,993ft

Race Week Prior to Western States: 27.2mi 3h 5m 1,689ft;  Days run race week: Tuesday (8.2) Wednesday (8.1) Thursday (6.2) Friday (4.4)

Jim (somewhat surprisingly) does dip down in volume the last two weeks.  Two weeks out from race day, his volume is approximately 46% of his six week mark.  He only took a single day off the week of the race (Monday) which, from what I can tell, seems to be the way to handle the final leg of the taper:  increasingly shorter runs leading into the weekend, keeping the effort easy but not necessarily jogging slowly.  Like David Roche has pointed out, you need to keep your muscle tension high in order to maintain your speed. Jogging slowly in your runs before a race doesn’t do that for you. Short and fast. This certainly worked for Jim.  

Gary Robbins, Barkley 2017:

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Gary at the finish.  Photo by Michael Doyle, Canadian Running Magazine

Obviously, Barkley is incredibly unique.  There are not a lot of other courses out there that pose the challenges a race like Barkley does.  The training is specific.  It might be a waste of time to look at this data, but Gary Robbins is a smart, calculating dude and this was Gary’s second time running Barkley so he knew exactly what to expect and how to train specifically for the task.  Let’s see what we can glean:

Weeks out:

Six: 47.2mi  14h 35m  30,446ft

Five: 43.5mi  13h 22m  30,453ft

Four: 56.9mi  18h 14m  40,322ft

Three: 43.9mi  14h 42m   27,828ft

Two: 33.7mi  8h 9m  11,040ft

Race Week Prior to Barkley: 9.9mi 2h 50m 4,134ft;  Days run race week: Tuesday (5.0) Thursday (4.9)

The crazy part about comparing Gary’s Barkley taper with Jim’s WS100 taper is how similar they actually are.  You would think those two races and their different demands would render wholly different training cycles, and yet, in terms of time spent running these two tapered very similarly.  Following them both on Strava, it definitely seemed like Jim was running a lot more, but he was hanging significantly more mileage, not necessarily spending a lot more time on his feet.  Gary was tackling Barkley-esque terrain on the BCMC everyday in Vancouver, eating up massive chunks of vert each and every time he stepped outside.

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BCMC repeats all night long. 

If you start three weeks out, Gary actually tapered a lot less than Jim in terms of time and vertical gain.  He only ran ~10 miles race week prior, but the three hours he spent was the same as Jim (who almost ran 30 miles).  Both athletes were very specific to the demands of their individual race but tapered in a shockingly similar way when you compare the numbers side-by-side.  We might be getting somewhere here…

Kaci Lickteig: WS 2016:

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Photo: iRunfar.com

Kaci is a beast.  She runs a TON.  And fast.  She’s similar to Walmsley in that regard (although she probably trains on flatter terrain than him day in and day out, living in the Mid West). She looked so, so smooth at last year’s WS100 and according to her Strava data, she spent less than twenty combined minutes stopped at aid stations during her 100 mile win.  She just kept rolling and never even looked tired.  I want to taper like her.  Let’s take a look:

Weeks out:

Six: 102.1mi  14h 18m  10,410ft

Five: 111.7mi  15h 48m  9,429ft

Four: 129.8mi  17h 56m  10,282ft

Three: 100.4mi  13h 34m  5,902ft

Two:  86.6mi  11h 7m  2,365ft

Race Week Prior to WS100: 27.9  3h 5m 787ft;  Days run race week: Monday(10.2) Tuesday(10.4) Wednesday (7.1)

She tapered down her volume less than Jim, but her peak wasn’t as high.  She’s running at 85% of her six week total two weeks out from race day.  She peaked in volume four weeks out (just like Gary did for Barkley) which is in contrast with Jim’s peak six weeks out.  Kaci and Jim’s race weeks were eerily similar in terms of distance/time:

Kaci: 27.9mi and 3h 5m

Jim:  27.7mi and 3h 5m

Jim grabbed about twice the amount of vert but the big difference here is that Kaci took Thursday and Friday off, while Jim did not.  Unless she’s not putting a run on Strava (and she seems to log just about everything) Kaci took two full days off before Western States after averaging over 106 miles per week the five weeks leading into the race. Something David Roche suggested not doing (which made a ton of sense to me when I read it).  But it definitely worked for her.  Interesting…

Tim Tollefson UTMB 2016:

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Consistency. 

Tim is an impressive dude.  He almost never takes a day off.  Sure, he took a couple after UTMB and single day after this year’s Hong Kong 100k, but in his training cycle, never. He comes from a background of consistency in his running and he sticks to it.  Even if there’s 10ft snow of the ground in town in Mammoth Lakes, Tim is out there getting it in.  And, as far as I can tell, he runs everyday leading up to his races (Side note: Tim’s Strava really makes me want to live in Mammoth Lakes.  Like really bad.)

The 2016 UTMB was Tim’s first 100 mile race (easy first, haha) and he threw down one of the best performances ever by an American athlete.  He ventured into unknown territory and did it flawlessly.  As someone who hopes to race 100 miles for the first time in the future, I’ve spent a lot of time looking at his training and preparation for this race. (Fun Fact: Tim stood on the UTMB podium without running longer than 55k in training.)

Weeks out:

Six: 101.2mi   15h 4m  15,942ft

Five: 86.9mi  11h 36m  7,251ft

Four:  107.1mi  15h 32m  17,074ft

Three:  92.9mi  12h 30m  9,195ft

Two:  75.3mi  11h 25m  9,889ft

Race week Prior to UTMB: 36mi 3h 19m 2,503ft;  Days run race week: Monday (10.0)Tuesday (8.0) Wednesday (8.0) Thursday (6.0) Friday (4.0)

Thirty-six miles seems like a lot leading into a race like UTMB, but when you look at his overall time, he only ran 14 minutes longer than Walmsley and Lickteig leading into Western States.  He did hang a lot more vert than Kaci and Jim that week (which means he was running FAST; muscle tension!) but that’s specific to the demands of a course like UTMB which has much more vertical gain/loss and poses a more technical challenge.  Not the vert or technicality of Barkley, but somewhere in between the two, where it seems like Tim found that sweet spot in his training.

Looking at his last six weeks, Tim peaked four weeks out (the same as Gary and Kaci) and had a small dip in volume during week five (the same as Gary and Kaci).  Something about that small stagger in their training weeks is interesting to me.  Sure, Walmsley’s nice straight lines that are always building toward or descending away from his peak are strangely satisfying to look at, but there seems to be something to the five-week-dip into a four-week-peak.  Take a look at Dominic Grossman’s training for the AC100:

Dominic Grossman AC100 2016:

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Dom in his happy place.  Photo: Dominic Grossman

Weeks out:

Six: 72.2mi  11h 30m  13,480ft

Five: 45.6mi   6h 33m  7,424ft

Four:  54.1mi  13h 34m  19,114ft

Three: 66.3mi  11h 30m  13,555ft

Two: 36.3mi  6h 2m  7,520ft

Race Week Prior to AC: 18.4mi  2h 49m  3,109ft

While Dominic may not be running as much as the rest of them (he has a full-time job to balance with his pro running career) he is super consistent and he has a ton of experience, especially when it comes to running the Angeles Crest 100.  That’s his race.  So, despite slightly lower volume overall, you would expect him to have his training and taper dialed in.

With him, you see the same four-week-peak (the most time by over two hours and 5k more vert than the other weeks) after a similar dip during week five.  Dom’s training is very specific to the course demands (almost all of his training was done on the course) and he clocked the appropriate amount of vertical gain and wound up with a third place finish.  On a rugged, high-elevation, point-to-point mountain course that eclipses Western States in difficulty in all categories.

Tapering is a specific thing.  Each race offers a different list of challenges and demands.  Everyone has different goals.  That being said, it’s very interesting to me how similarly the elites taper.  Even for races as different as Western States and Barkley.  They’re doing it right based on experience and wisdom.  And, surprisingly, essentially in the same way. If I want to run 100 mile weeks and train at a volume similar to elite ultrarunners, I need to start tapering like one.

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During last year’s pre-race briefing for The Rut 50k, Mike Foote, standing behind a podium at the Bozeman Running Company store, was asked how much we should be tapering the final two weeks before the race.  

Mike smiled and said, “Well, at this point the hay should already be in the barn… but you don’t want to turn the faucet off completely, you want to keep it running.”

Well said Mike. Well said.

 

Fear & Suffering in Big Sky, Montana

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Race Director Mike Foote getting his selfie on before the VK

We were skirting the West edge of Yellowstone National Park, the pedal of the Jeep Wrangler smashed all the way into the floorboards when Lone Peak first came into view. I don’t exactly know how to describe the sensation, but something unique happens the first time you witness a big mountain in person. It’s some scattered combination of awe, fear, excitement, anxiety and desire. It’s a deep, spiritual sort of feeling, one that reminds you that you’re alive.

Bugs exploded against the windshield as we swerved into the left lane to pass yet another Subaru, driving well below the posted limit, obviously without anywhere to be, admiring the put-all-your-wallpapers-to-shame magnificence draped all around us.  If only we were so lucky.

It was Friday at 1:50pm Mountain Standard Time and the gun for The Rut Vertical Kilometer was going off at 3pm.  I left Santa Monica at 4pm (PST) on Thursday afternoon and had been in the car ever since, literally without a single minute of sleep. It had been about 18 hours of driving and a couple scattered hours sitting in diners and watching my wife charm her way out of a ticket (she was going 80mph in a 60mph construction zone- if that was me driving, they would have found some way to arrest me, but naturally, she got off with a warning).

By the time we finally pulled into the Big Sky Resort, I got changed and jogged the 200 meters to the starting area, it was 2:40pm.  I was a little shocked that I actually made it.  18 hours and seven states (CA, AZ, NV, UT, ID, WY and MT) later, my Altra Superiors were laced up and I was ready to go.

All the speeding and driving through the night aside, the whole thing just seemed surreal, the surroundings were taking my breath away everywhere I looked.  I may have been delirious… but it was probably just the altitude. Standing at 7,800’ staring up at Lone Peak another 3,400’ above me, it was hard not think about the fact that I hadn’t slept since I’d left the beach.

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Lone Peak

As per the notification I received from the staggeringly useful Run the Rut app, winter was coming sooner than expected in Big Sky country and a lightning forecast from 3-6pm forced Race Director Mike Foote to make the tough call to stop the VK short of the summit.  From Mike’s email:

Don’t worry too much, the plan B course will still be hard!  It starts in the same area and climbs just over 2,000 ft in 2.4 miles on a mixture of ski runs, single track trails and scree fields to the base of the Lone Peak Tram.

Honestly, I was relieved.  I felt surprisingly good for spending so much time in the car but I knew that I soon as I started demanding high-end performance from my body, it was going to be a different story.  I was entirely out of touch with my whole gastro-intestinal array; I didn’t know if I was hungry or I needed to take a shit. I probably needed a nap. I figured I would still be able to tag the summit during the 50k on Sunday and I definitely needed a warm up at (slightly) lower altitudes.

The gun went off and I started out fast, probably somewhere in the top 15.  I had warmed up with a few hill repeats and felt decent but I could tell instantly that this pace was far beyond my current capacity. I started gasping pretty quick and then my biceps starting cramping, something that has never happened to me before, under any circumstances, even after climbing for two hours and then doing pullups. So that was a little weird.  Then my abs joined in.  Then I was being passed by someone every couple of steps.

The trip up to the bowl directly under Lone Peak, at the top of a large scree field took me 42 minutes.  My Suunto had me at 2.35 miles.  Hardest two miles of my life, without a doubt.  I’ve been above 14k’ before but I’ve never sucked oxygen like this.  My throat and lungs burned with every inhalation of the crisp, mountain air.  I crested the top of the gigantic choss pile, walked through the Run The Rut archway and proceed to projectile vomit all of the water, coffee and bile my stomach had to offer.

Then I continued to gasp for air until I had jogged about halfway back down to where we started from. Then I ate a burger, drank a beer and fell asleep for thirteen straight hours.

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Feeling wrecked after the VK

____________________

 

There’s something about this race that is just different than other races.  For one, it’s the only race in North America that belongs to the International Skyrunning Series, which is a series of eight races around the world (well, mostly Europe with a single race in China and the US, respectively) that draw the best mountain running talent around the world.  Kilian Jornet has run this race. The Men’s podium for the VK went Spanish, Bulgarian, Catalan.

Secondly, the race directors/creators are world class mountain runners themselves, so it’s fun to be interacting with them and running a race conceived by them that was so fucking epic the International Skyrunning Federation had to include it.

It also ended up being a fun, inclusive environment captured by the Big Sky Resort and centered around the race.  With three days of racing, the majority of the people at the resort are runners or there to support the runners in some capacity.  It seemed like most people were hanging around the events they weren’t running in, watching the show put on by a bevy of world class mountain runners.  Oh, and you could just walk around the whole resort with a beer in your hand like it was Mardi Gras or some shit.  Somehow slightly reminiscent of my college days.

Saturday for me was mostly spent sleeping and eating.  I watched the first 15 runners finish the 28k (unfortunately the early leader, Dakota Jones, rolled an ankle around mile 14 and dropped- it would have been nice to watch him win) and, in some misguided and wholly worthless attempt to acclimatize to the elevation, I rode around on the chairlifts up as high as possible.  The views were nuts.

By the time Sunday morning rolled around, I was feeling pretty good.  Presumably ready to run hard.  A full-on winter advisory warning had been issued for Sunday and they expected upwards of eight inches of snow to fall on the big peak by Monday morning.  My second chance to bag Lone Peak for the weekend was ripped away in the chilly  pre-dawn dusk. Fucking lucky 28k runners…

Mike Foote assured us once again the course would still be hard- albeit with slightly less distance and elevation gain.  As disappointing as the announcement was, it carried the slightest twinges of relief.  I had pretty much fully convinced myself that my VK woes were due to lack of sleep more than pure elevation. I thought all the sleep I had gotten the past couple of nights was going to manifest well, but I was still a bit worried.

Sure, I had been up to 14,000’ before and I had spent plenty of time running above 10k’ but the reality was, I had never raced up this high before.  I had never demanded the kind of top-end performance that racing requires above about 7,500’.  The Skyline Mountain Marathon in the Wasatch Mountains flirts with 8,000’ a couple times but it’s nothing sustained.  After just flying up from sea level, I was running in 5th in that race through 22 miles (in 2013) when severe ab cramps on the final descent forced me to walk far enough that I slipped to 18th.  Then I threw up for the rest of the night.

I tried to shut off my brain as the Elk Bugle sounded and I, along with the rest of the first wave, charged off into the damp darkness. I went out hard but quickly realized that I was pushing an unsustainable effort. The weird bicep cramps came back. I felt like I was hammering up the initial fire road climb but a glance down at my Suunto revealed that I was chugging along at a mere 11:30/min pace.

Then things started to get really steep.  I settled in to what I thought was an easily sustainable power hike, something I could have maintained for hours on the steepest pitches in the Santa Monica Mountains.  A mile and a half into the race, as I reached the top of a particularly gnarly pitch, I did something I’ve never done before, ever.  I stepped off the side of the trail and proceeded to pretend like I was taking a piss.  Probably thirty runners passed me as I gasped for air through a wide mouth and teetered from side-to-side, happy to be standing up at all.  I clicked the light on my headlamp off in embarrassment.

____________________

 

I got going a little bit on some downhills and I began thinking that my body was settling into a groove.  I was running well on some of the climbs, about every other one, and I started to pass some people. I had been nurturing some very early thoughts of dropping out of this race, but now I was thinking that a finish was within reach.  

With so many racers on the course, there was never a moment where there wasn’t two or three people visible and it seemed like every time I slowed down a bit I got passed and every time I sped up a bit I was passing a couple of people. Frankly, it was annoying. I did get lucky enough to glance an elk, full on devouring his breakfast as I jogged by. He paused his massive jaw for a split second and peered in my direction before resuming normal activity.

We started picking our way up a scree field a couple of miles below the Swift Current aid station (about 14 miles into the race) and the temperature had dropped a bit, the weather now exhibiting some combination of rain and snow, and I was finally forced to pull my jacket out of my AK vest and cover my t-shirt.

This is about the time shit started deteriorating fast. I honestly don’t remember exactly what happened.  I was hopping across a scree field one minute and the next I was trying to remain upright as vomit splashed against my shins as it ricocheted off the flat talus below.

By the time I was done yacking, I was shivering uncontrollably.  The average temps in the various mountain ranges I frequent in Southern California have been in the 80s and 90s recently.  I haven’t worn a shirt on run in as long as I can remember.  I came into this race (unintentionally) heat trained.  Sweating early and often. I don’t think the sub-freezing temps would have been a problem by itself, without the elevation slowing me down so much, but the combination of the two left me in pretty rough place.

As I hiked into the Swift Current aid station, Luke Nelson was standing at the edge of the drop bag pile with my bag (he had placed 8th in both the VK and the 28k the previous two days).  I quickly changed my shirt and my jacket and added a second long sleeve layer.  The shaking continued. I walked over to the table, looking to get something warm and found myself a delicious smelling cup of broth that lasted about 45 seconds in my stomach.

I found a volunteer to inquire about what exactly I had left on the course and for what I hoped would be some solid motivation (it’s been my experience that aid station volunteers will usually do whatever necessary to get you back on the course if they feel like you still can). The guy I talked to did everything short of carrying me to the chairlift himself.

“Look man, you can be back down below 8,000’ in a hot shower in less than 20 minutes.  The chairlift is right there.” I was shaking, I couldn’t keep anything down, my head ached and it was dumping these massive, fluffy snowflakes.  I wanted to keep going but I couldn’t wrap my head around the decision.  I wasn’t thinking clearly.

I told the station captain that I was dropping, he brought me inside for a minute to try and warm up before riding the chairlift down and within a few minutes, I was back down in warmer temperatures and lower elevations, feeling infinitely better.  It was only 9:15am. I had barely gotten started.  I had only been running for three hours. Did I really just drop?

After a shower, a nap and a bag of chips I felt pretty good. I barely felt like I had gone running that morning. I felt stupid for dropping.  I couldn’t remember why I dropped.  The condition was so fleeting…

When I had dropped in the past, I had been in bad shape for days after the race.  Laying on the grass as my quads and hamstrings took turns seizing for hours as I desperately drank bottles of coconut water.  A couple hours after this drop and I was feeling fine.

After wrestling with these feelings for far too long, I’ve decided that I need to trust myself. Whatever I was feeling up there that caused me to drop, I suppose I made the right choice. But I still can’t help but wonder what would have happened if I had just left that aid station.

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Another reason The Rut is such a cool and unique race: they offered free tattoos of their logo (which is dope) and gave anyone who got one free entry into next year’s race.  There has never been better motivation for me than a DNF.  It always spurred my training and my drive. My best performances as an ultrarunner have come on the heels of  DNF.  

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My fresh Rut logo tattoo

So, naturally, I figured that if I DNFed, then got a tattoo of the race logo and entry into next year’s race, I would be motivated as hell.  Not only would I have the memory haunting me as I tried to fall asleep every night, I would also have a very obvious reminder permanently inked on my body. A good performance at next year’s race would turn that mark of shame into a trophy.

Despite my relatively poor performance in the VK and my DNF in the 50k, I still had an incredible time.  Montana open my senses to a whole new type of experience while firmly cementing my beliefs that I want to spend as much time in big mountains as possible.  My Run the Rut tattoo and I will be back next year, for no less than two weeks this time, and for better or worse, ready to run steep, get high.

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The view from my tattoo chair.  The Montana Mikes.