Interview with Sophie Speidel, Part 2

Part 2 of my interview with Sophie Speidel on how her training and ultrarunning has changed since her 2002 Holiday Lake. Be sure to read her top five lessons learned.

Here's Part 1 in case you missed it.

Enjoy!

Training for a 50k is one thing. How do you train for longer distances like the 100k or 100mile?

Over the years I have discovered that I enjoy the 40mile- 100K distance more than 50K. For some reason it just suits my body and I feel best running for 8-15 hours at an aerobic pace as opposed to the faster pace of 50K. I do like to use 50Ks for training and “speed work,” but I truly love 40+ miles. I train for these longer distances using the same miles per week as I did for Masochists (see Part 1), with perhaps more longer days of 6-8 hour training runs. I am fortunate to live within 1.5 hours of excellent mountain trails, including the Wild Oak Trail (8,000 feet of climb in 25 miles) and The Priest (3500+ feet of climb in 5 miles). I try to run on these trails at least once a cycle when training for a long event, in addition to tempo runs and speed work during the week.

I have run two 100 milers: Massanutten Mountain Trails 100 in 2005, and Western States in 2006. I felt very prepared for both these events with training similar to what I described above, on similar terrain as the race, and with a few more back-to-back long runs of 30 miles one day followed by 20 miles the next. For WS, I ran repeats of The Priest and other steep climbs to condition my quads for the descents at WS. I also spent the three weeks before WS sitting in a sauna for up to 45 minutes, which really helped me that year…it was the third hottest WS ever. I had stomach problems at MMT and figured out that my body prefers fluids and gels instead of solid food, so now I only use Sustained Energy, Clif Bloks and Clif Shots and occasionally Hammergel during a race (along with water and Nuun electrolyte caps). So far it has worked really well for me but I have to make sure I eat and drink a lot and often, especially in the beginning of a race.

You indirectly compared the pain of your first ultra with childbirth. Since then, however, you have participated in some really difficult events. What is the toughest event you have done? Do they hurt less as you gain more experience?

When I finished Holiday Lake this year, six years after I first ran it, I felt tired at the end but nowhere near as destroyed as when I first ran it. My body is enjoying the training effect of the past six years of racing and training, with a good three weeks off in the winter and in the summer. I think taking that time off has helped me stay injury-free and hungry to keep training and racing, and as a result I keep feeling stronger each year.

I have been fortunate to have been able to have some amazing ultra adventures, thanks mostly to my husband and family who have encouraged me and picked up the slack at home (our kids are now 16, 14, and 11). My first 100, Massanutten, stands out because it was an emotional finish…I bonked badly at mile 85 but with help from my pacer Mike Broderick and my husband Rusty, I was able to suck it up for a finish. Later in 2005 I was invited to join some other runners for a Rim-to-Rim-to-Rim crossing of the Grand Canyon. I had never been there and I still get emotional when thinking about it. All ultrarunners should see the Grand Canyon that way…it is the true gift of ultrarunning that we can move around this earth so freely and unencumbered, and it was a day (and night) I will never forget. Western States in 2006 was a fantastic event from start to finish. I flew out to Sacramento with my husband on Wednesday and we checked out the last mile of the race in Auburn before heading west to Squaw Valley. I absolutely loved all the hype of the event and the WS trail is awesome. This is truly a “must run” event for the ultrarunner, because of all the history and tradition. I really suffered at the end of that race with blisters and anterior tibialis tendinitis caused by the rubbing of my chip timing device against my anterior tibialis tendon…I could barely run for the last 40 miles, but I finished with 45 minutes before the cut-off. The heat was grueling as well.

I think my toughest race besides the two 100s is annually the Hellgate 100K, which I have finished the last three years. It runs like a hundred and the midnight start in December is tough. I think Hellgate has given me a ton of confidence for all my other races. It forces me to be very organized with preparation and fuel, as well as pace and running all night. After Hellgate, all other events seem tame, but then again, I still haven’t run Hardrock or Barkley, which make Hellgate pale in comparison, I’m sure!

Please list the top 5 lessons learned over your 6 years of ultrarunning.

5. Each event presents a new challenge and demands flexibility: for example, my stomach can only tolerate gels and fluids for the long events, so when I couldn’t get my fuel from my drop bags at Hellgate last year, I should have eaten some of the aid station food…instead I tried to get by on what I had in my pack, and as a result, I bonked hard.

4. Staying with the flexibility theme…I have learned the importance of being able to stay mentally positive even when faced with a bonk, blisters, getting passed by another female, or whatever challenge is thrown my way. For me, a lot of the fun of racing ultras is being able to overcome the tough stuff without dropping out (and I am proud to say, I have never DNF’ed--yet)!

3. I try to train with people faster than me, and who love adventure, and have great sense of humor. It’s a great combination for an awesome day in the woods!

2. I avoid overtraining by taking time off (at least a week or two) after a long event, and by cross training. I swim and lift at least 2-3 times a week, and as a result, I have avoided many overuse injuries.

1. My family’s support is the most important gift that I have received during these six years. Without it, my time on the trail would feel empty and hollow; with it, I am able to set new goals and have some wonderful adventures. I only race and train when it completely fits my family’s schedule, and I won’t miss any of my kid’s athletic events or performances in order to race. This keeps my life balanced, and as a result, I start races feeling very grateful and fulfilled…so whatever the outcome, it’s all good!

What are your ultrarunning goals for the next 6 years?

My kids are at ages where I want and need to be home with them, supporting their activities and needs…so the next six years will most likely be local races that fit my schedule and training time. I would like to remain competitive in the 40-49 age group, and some races I would love to try once the kids are out of the house include Miwok 100K, Where’s Waldo 100K, Hardrock 100, and a stage race like the Trans Rockies. I would love to run in the Alps and in Ireland and Scotland.

-----
Thanks Sophie! Keep running strong.

Interview with Sophie Speidel, Part 1

A couple weeks ago I posted Sophie Speidel's story from Running Through the Wall. This is the first part of a follow-up interview with Sophie. Enjoy!

Holiday Lake 2002 was your first ultra. Describe how you trained for your first. Did you follow a detailed training plan? What was a typical training week like as you prepared for the 50k distance?

I trained for HL2002 by running the 2001 Richmond Marathon in November, and then running a 16 miler and 21 miler in December and January, along with track workouts with long repeats and shorter trail runs. I didn’t know about tempo runs back then, but I did have a good deal of residual fitness from 2 years of training for short- course triathlons. It wasn’t enough, though, because I developed IT band issues halfway into HL and had to walk/run to the finish! In hindsight, I should have put in a few more miles per week (I estimate that it was 45 mpw max), added tempo runs and run back-to-back long runs. I learned a lot at that race and continue to learn with every ultra that I run! I also would have taken advantage of running a training run on the course, but in 2002, Horton didn’t have training runs prior to the race.

How has your training evolved over the last 6 years? What did you do differently as you prepared for HL 2008?

This year I ran Holiday Lake two weeks after racing the Uwharrie 40, which is a tough event in NC. Typically I am very conservative about when I race…I rarely race more than 6-7 times a year but this year I am racing six ultras by the end of June! I am doing this because all the races work well with my family’s schedule (for example, I am racing the Highland Sky 40 in June not only because it is an awesome event, but also because my husband and I are making it a weekend getaway since our kids will all be at camp that weekend). I am also considering running the Grindstone 100 in October, so I want to race “fast and short” during the spring and then train for “long and slow” in the fall. 100-milers make me slow for many months afterwards, so I want to have fun with speed before I get slow again!

Back to Holiday Lake…I came into the event not completely rested from Uwharrie and Hellgate 100K from back in December. I could feel it in my legs during the latter part of the race when I just didn’t have any zip. However, I chose to race these events close together, so I knew HL was not a target race for me…it was actually a great training run for the Bull Run Run 50 in April. One thing that works for me is to have target races and to not just race randomly, without a plan. I like to compete in the Masters age group and I like to try to set PRs while I still can, so my main goals tend to focus on setting a PR on that course (weather permitting) and being competitive in the Masters category.

A good example of how my training has changed in six years is what I did for Masochists in 2007. I worked with a coach, Mark Lorenzoni, who is a very successful road racing coach in Charlottesville, but he also does a great job with the longer distances, so he put a plan in place for me for the 2007 Mountain Masochist 50. I told him I wanted to run a PR (sub-9:40), and he had me running upwards of 75-80 miles per week in July and August with very little speed work, and then he brought me down to 50-60 mpw with track workouts and tempo runs in September and October. A typical week in September looked like this:

Monday: 8 miles easy on dirt roads with 15x 30 seconds hard, 30 seconds easy toward the end of the run

Tuesday: 5 miles easy on roads in the a.m., 5 miles easy p.m. on rocky technical trail; Lift (upper body)

Wednesday: Track workout. 2 miles easy warm up, then 5x 1200 in 4:50 (6:40 per mile 5K pace) with an 800 meter hill repeat between each 1200 off the track, then 3 miles cool down for 10 miles total

Thursday: 5 miles easy on dirt in a.m., 7 miles easy on trail p.m; Lift (lower body)

Friday: Tempo Run: 3 miles easy warm up, then 3 miles at 7:10 pace on hilly dirt roads, 1 minute rest, then 2.5 miles at tempo pace up and over big hill climb for 8.5 total.

Saturday: Long run of 20 miles on very hilly dirt roads at 8:45 pace with last 4 miles at 7:40 pace, which is marathon pace for me

Sunday: Easy trail run or day off, depending on how I feel.

As a result of this kind of training, I had a great race at Masochists…I ran 9:34 and felt great the entire race. By comparison, I ran Masochists as my first 50 in 2003 in 10:25.

-----
Editor's note: Thanks Sophie! I love seeing ultrarunners doing track intervals and tempo runs. We all have lots of slow years left in us. Let's enjoy the fast years while we can. Now get out there and run!

Excerpt: Running Through The Wall

In this excerpt from "Running Through The Wall: Personal Encounters with the Ultramarathon," Sophie Speidel discusses her first ultrarun. Sophie has gone on to become an excellent ultrarunner with some very tough races and top finishes under her belt. Read more about Sophie and her ultra adventures at her blog. I'll post a follow-up interview with her soon to see how her training strategy has changed over the years.

Confessions of a Happy Ultra Mommy

Name: Sophie Speidel

Age: 40

Residence: Charlottesville, VA

Years running: 20+

Years running ultras: 2

The journey to my first ultra, the 2002 Holiday Lake 50K++, probably began when I was a child. I have fond memories of playing for hours in woods near my childhood home in Princeton, NJ. When it was cold and my friends wanted to play inside, I could always be found outside, exploring. As a young teacher, I convinced the school where I was teaching Physical Education to help finance a nine-day Outward Bound course in Western North Carolina. The mental and physical challenge of long-distance hiking around Pisgah National Forest struck a chord within. Despite the pain, I really liked this stuff! I did my first triathlon in 1988, and my first marathon, the Marine Corps Marathon, in 1990. My time at Marine Corps was a respectable 3:40, after a long day of struggling with an IT band injury. I then took a few years away from triathlons and marathons to start my family. My husband, Rusty, and I have three children, ages ten, eight, and five.

When my youngest child turned four, I decided that I wanted to improve my fitness and return to racing the sprint triathlons I had given up ten years prior. My neighbor Susie Burgess, a mother of five, was training for her second Ironman, and she asked me to join her for Tuesday morning workouts at the pool, in addition to my running and biking workouts. Susie is such a great training partner because she is a mom and understands the demands that family and work can put on a woman. I believe it is important to be around other women who can relate to what I am doing, not women who come up to you at parties (as they have done to me) and ask “are you still running like a crazy woman?” I work full-time as a counselor at an independent school, so I needed to be creative and flexible in scheduling my workouts. I began to get up at 5:00 a.m. in order to be home by 7:00 a.m. to get everyone off to school. I learned to be more organized the night before…I would organize my clothes or pack my gear bag and make the kid’s lunches. As I found that I enjoyed the way I felt after early-morning workouts, it became part of my regular routine. I used to try to squeeze in a run in the afternoon, but the morning afforded me more guilt-free time, which of course made my training more enjoyable. I started to go to bed earlier (around 9:00 p.m.) and found that I was less interested in staying out late on the weekends. This was fine with the kids, since this led to more “family movie” nights. My husband, who is a former triathlete and runner and now enjoys biking, has been very supportive and understanding of my new lifestyle. We do make time to go out together, but I’d rather spend time with him that go to a huge party. On the weekends, he does breakfast duty while I get in a long run, but I don’t have the luxury of training for more than 3 hours at a time. When I read about other ultrarunners getting in 8-hour runs in the mountains, I am jealous but also grateful that I am able to do what I do. It works for me.

After a season of racing sprint triathlons, I started talking to a colleague and friend, Peter York, about his ultrarunning experiences. Pete is a veteran of the Holiday Lake race as well as the popular JFK 50 miler, and he told me that given my age, experience, and desire for a challenge, “the time was right for an ultra.” I laughed at his suggestion, and didn’t give it another thought until I read “To the Edge,” by Kirk Johnson. In his book, Johnson tells his story of running the Badwater 130-mile race in memory of his late brother. I was particularly taken by his reflections on the “mystery of endurance.” I have always been fascinated by adventure stories about ordinary people who have survived the elements and long distances, and “To the Edge” was a prime example. I also read a story about the Hardrock 100 Mile race in Outside Magazine, and I started entertaining the idea that running an ultra just might be a great new challenge for me. I signed up for the 2001 Richmond Marathon with the idea that it would be good training for the Holiday Lake 50K++ scheduled for February 2002. I told my husband of my plans. He didn’t believe me at first (“you want to run how many miles?”), but he has since become my biggest fan. I also told my running friends and mentors, all of whom embraced the idea, supported me unconditionally, ran with me, and helped me all along the way. I don’t think I could have trained properly for Holiday Lake without them. The friendships I developed with them is one of the main reasons I want to keep running ultras.

My training for Holiday Lake began in earnest in August as I started preparing for the Richmond Marathon. In addition to long runs in and around my hometown, I also included at least three days of swimming and water running, as well as a weekly spin class at the gym to give my legs a break and to maintain fitness. I also did one day of speed work on the track. As the Holiday Lake race approached, I tapered just like I would for a marathon. I felt rested and ready. I arrived at the race site the night before and stayed in a small cabin at the park, rooming with three other women. We were all first-time ultrarunners. I tried to get to bed early, but sleep was hard to come by. I was excited about the race, and a little nervous.

The alarm went off at 4:50 and I began to prepare for the 6:00 a.m. start. It was quite cold that morning. I ate pop-tarts and drank water and green tea (what I usually had in training), milled around the lodge with the other runners, and at the last minute changed from running tights to shorts. It was a good thing, too, because the temperatures climbed into the 60s later that day.

When I decided to run the Holiday Lake race, I committed to run the race slow and easy, just to finish and not worry about time or place. After all, it was my first ultra. Unfortunately, I have a very strong competitive streak and before I knew it I had run the first six miles in a too-quick 8:30 pace. But I was feeling good, so I didn't think too much of it. I was running with a group of guys who were also first-time ultra runners, and we got into a great rhythm that was hard to abandon for a slower, more conservative pace. I also neglected to walk the uphills as I had been advised to do. That would turn out to be a big mistake! At the first stream crossing, David Horton (the Race Director) informed me that I was the second woman, which of course just got me going even faster. All was well as I entered the turnaround at mile 16 in 2:25, and then I saw who was behind me: many more women! A couple miles later, as fate would have it, my IT band started to tighten (having never done so in training), and for the rest of the race I stressed about getting passed and about how to run with a tight IT band. I walked all the uphills the entire way back to the finish. Another woman passed me at mile 25 (going uphill!), and that really deflated me. As the pain in my leg increased, it was all I could do keep the run/walk pace going. I had to really dig deep to find the mental fortitude to keep moving. I had no intentions of quitting, but I did have a few intense conversations with myself on the subject. I think my experience in other sports definitely prepared me for the mental discomfort of the race, and having played and coached team sports helped wash away any notion of stopping. In a national-level lacrosse game, with your team depending on you, you can't stop just because it hurts!

A rush of adrenaline over the last 100 yards helped me cross the finish line in style. I finished in 5:17, the 3rd place woman. But I was hurting. All I wanted to do was lie down. Finishing that race was the hardest challenge I have ever faced, childbirth (three times!) included. But I did it, and overall, I enjoyed it. I definitely got what I signed up for! And just like childbirth, the memory of the pain faded quickly and I soon found myself planning my next ultra.

Training for and running my first ultra has allowed me to explore a beautiful world that I otherwise would have never discovered. I have given myself a real gift: the goal to finish an ultra, and the satisfaction of having reached that goal. Life is so much more interesting when we have something to look forward to outside the routine of work and family. Ultrarunning is a sport anyone, at any age can do and enjoy. You don’t have to be fast, just willing to set goals and challenge the voice inside that says “You can’t.” You can. Sure, training for an ultra is hard with a young family of five. It requires flexibility (if my husband has to go out of town, I either take the day off, or get a sitter), communication with my family, a sense of humor, and the realization that it is all for fun. Training and racing are tremendous gifts that I am giving myself and that my family is giving me. I try to never take it for granted. My family has been incredibly supportive because they know this makes me happy, and a happy Sophie is a happy Mommy!

Yet another ultrarunning website...

Google "ultrarunning" and you'll find a decent selection of sites that offer information on races, gear, training, etc. So why would I want to create yet another website? What could I have to say that others have not already said? Probably nothing. But I'm doing it anyway.

In 2002 I wrote a book called "Running Through The Wall: Personal encounters with the ultramarathon." This book is a collection of 33 first-person encounters with the ultramarathon. From the veterans and champions of the sport to the first time ultrarunners, this collection describes in detail what it is like to run the ultramarathon. When I started working on the book, I was relatively new the sport or ultrarunning. I had completed a handful of 50-kilometer races, several ultra-distance adventure runs, and one painful 50 miler. I was pretty sure at that time that I would never run a 100-miler. I did not have the desire, nor did I think it was possible.

Working on the book, I met a bunch of talented and experienced ultrarunners. As we wrote those stories together, I learned from some of the best what it takes to prepare for and complete some of the toughest ultras out there. I began to take their experiences, their training tips, and their lessons learned, and apply them to my own running. My running started to improve...

I ran my second 50-miler in the fall of 2002, and found it was much better than my first. Then, ironically, the weekend that the book was published in April of 2003, I ran my first 100-miler, finishing 8th place overall in a time of 19 hours, 16 minutes.

In just over a year I went from ultrarunning newbie to someone with a pretty respectable 100-miler time. And I credit a lot of that transformation to the knowledge that I gained from working with other ultrarunners. That is the reason for this website. I want to collect the experiences, lessons learned, training tips, and more from ultrarunners everywhere so I can further improve my ultrarunning. If it happens to improve yours too, then great!