Ultra runner spotlight: Joe Fejes

Joe Fejes at Across The Years. He wore this shirt so that friends and family back home could identify him on the race web cam. (Photo: Low Country Ultras Facebook page.)

In just a few short years, Joe Fejes has managed to put his name in ultra running lore in a major way. On New Year's Day this year, he broke the record for the longest distance run at the 72 hour (yes, 72 hour) race in Arizona called the Across The Years by running an incredible 329 miles! That's after a 280 mile rookie attempt the year before. Just a couple of weeks ago, he broke more records in Destin, FL when he set the Guinness World Record of running the most miles on sand in 24 hours. He's won or stood on the podium for countless races as well.

I first met Joe a couple of years ago when he would occasionally run with our humble Wednesday morning group and drive over 40 miles at 6am to do so. Even then, all he could talk about was about racing and he was always asking questions about others racing. He ran several trail ultras before he finally found his groove with timed loop courses and he has been excelling at them ever since. A humble runner, you'll be hearing a lot more from this guy in the years to come. Oh, and he's only 47 years old!

Joe took some questions and here are his responses...

Describe what it was like to race for 24 hours in the sand and how did you prepare for it?

Running 134 miles in 24 hours in the sand was really challenging. Connie Gardner commented after the race that she thought the Destin 24 hour in the sand was as difficult as running Badwater. The weather was chilly--low 30’s and we had a wind advisory of 15-30 mph gusts. I wore a windbreaker vest and long sleeve tech shirt to help with the cool and windy weather. I loved the 7 pm start time on Saturday night as it made running in the cold windy conditions much easier since I had relatively fresh legs during the coldest hours. I also did not experience any difficulties with sleep deprivation since I was well rested for the normally difficult 3 am -6 am time slot.  Once the morning came and the sun came up it was mentally refreshing especially with the beachgoers who were cheering and shouting encouragement each lap.  The camber of the sand made for an awkward running style and the soft sand for each 1 mile lap turnaround made it oftentimes a plodding effort. I tripped several times on the ridges that developed from the beach erosion and tidal changes. The good news is I was dialed in mentally and physically for most of the race and believe I was as in good condition for the event as any event I have run the past several years. My heart rate and breathing felt great from the beginning and I ran much faster for the 50 (7:30) and 100 mile (16:05) splits than I had planned—actually about an hour and a half faster for both.  

Preparation for the event was really a continuation of the training regimen that I have been doing the past six months.  I have been focusing on shorter two a day workouts with a 6-8 mile am run and a 4-8 mile pm run a few times a week.  I have also incorporated a weekly fast 8 mile tempo run and hill repeats from time to time.  My training the past 3 weeks before the event was spot on.  I had raced a 5k (18:01) and a 10k (36:01) a couple of weeks prior and I knew I had plenty of leg speed to have a good day.  I had no injuries and was really looking forward to running hard on race day.

What exactly is the record you now hold in the official Guinness Book of World Records and how does it feel to have it?

It is my understanding that I now hold the record for the longest distance run in the sand for 24 hours.  The old official record was 83 miles set by Christian Burke in the Hermosa 24 hour sand run in California although I believe Patrick Sweeney has unofficially run 94 miles there too.  I am not sure however how the Destin and Hermatosa courses compare to each other.  The Hermosa is run in July so the warm summertime temperatures could make it tough.  I also don’t know how many other runners in the US or other countries have actually attempted to run 24 hours in the sand. If Mike Morton wasn’t injured and had run the race I most likely would have lost by 50k. In any event the record should be taken with a grain of sand.

It is always nice to hold a record although I was really more satisfied with my effort level rather than breaking the Guinness record.  I felt like I ran as hard (if not harder)  at Destin as I did a few months ago when I ran 156 miles in 24 hours at Desert Solstice on the track in Phoenix Arizona.

Speaking of records, this past New Year’s Day you broke the course record at Across the Years running 329 miles in 72 hours. Describe your experience. How did you stay motivated for three days. What was your nutrition like? Did you ever want to stop?

You can read my full race report for Across The Year's on my buddy Christian Griffiths' blog, here. I stayed motivated by thinking about the race 24/7/365 since I came up short with only 280 miles last year. I knew if the weather was cool that I could run 300+ miles.  

Nutrition-the first 12-16 hours during a 24 hour race is a critical period for me for nutrition.  I usually have stomach issues when I am running hard early on and/or if the weather is warm. I relied primarily on Boost drinks, Coke, water and bananas for Day 1.  Day 2 my stomach settled and I was able to eat virtually any and all real food that was offered by the aid stations.  I also enjoyed the Succeed ultra drink that has a light orange tasting flavor that is much easier to handle than Gatorade or Powerade.

Did I ever want to stop? Hell yeah!!—always do and always will during virtually any ultra event!!

Go back in time, how did you get into the world of ultras and when and how did you realize that time courses were your best fit?


A few years ago I ran the Blue Ridge Relay with 5 other guys and found that I liked running at night. I  ran approximately six legs totaling 40 miles and thought it would be neat to try something longer.  A few months later I entered the inaugural Pinhoti 100 mile trail run notwithstanding I had never run a 50k or any other ultra. I dnf’d at mile 80 when my right hip flexor seized up and I couldn’t lift my leg or walk.  The good news (or bad depending on your perspective) is that I was now hooked n ultras.

I ran my first 24 hour at Black Mountain Monster a d won the race with 116 miles. I then ran Hinson Lake 24 hour and finished 2^nd behind Mike Morton with 132 miles.  I learned a few days later that if I could run 140+ miles I had a shot at making the US 24 hour team. Although I thought my chances of actually making the team were slim I felt like I could run 140+ under ideal conditions. I therefore set out to improve my performance by training harder and working on the little things (weight loss, less breaks during race, better nutrition, etc.)

You had the chance to represent the USA last year at the IAU World 24 Hour Run Championships in Katowice, Poland and helped the USA take third in team standings. What was the experience like and what can you share about your teammates Mike Morton, Harvey Lewis and others?

Representing the USA in the World Championship is surreal.  It is difficult to describe the emotions I felt wearing the USA jersey and toeing the line with World Class athletes such as Yiannis Korous and Mike Morton as well as many others.  I kept wondering if it was a dream and questioning what the hell Joe Fejes was doing there.  I did however make a pact with myself before the start that I would run my ass off in case my performance could in anyway contribute to the team’s success.   I was an alternate that was running in the #6 spot so I had very little expectations or pressure to perform well.  The atmosphere of a World Championship is electric and super charged—adrenaline rush for sure.

Mike Morton-warrior, humble, quiet--motivates by actions, possesses unbelievable mental toughness and physical talent--little wonder he is in the Special Forces. 

Harvey Lewis-probably has the biggest motor on the team, fierce competitor, loves to run fast, lookout this year- I expect even bigger miles out of him.

Phil McCarthy-great roommate, consummate professional, veteran of many World Championships,  American record holder in 48 hours, quiet, he will be missed on this year’s team.

Serge Arbona-consistent, tall powerful runner, quiet, focused, capable of 160+ miles.

Jonathan Savage-encyclopedia of running knowledge, always experimenting-- always looking for ways to run better, he will also be missed on this year’s team.

What’s next on your racing calendar and what are you most looking forward to in 2013?

I am running the Palm 100k on March 23 in Fort Lauderdale and the Draggin Tail 50k in Bristol Florida on April 6  as tune ups for the 24 Hour World Championship that will be held on May 11 in Steenbergen Netherlands.  The USA team is loaded with talent this year with Mike Morton and Harvey Lewis returning along with Jon Olsen and newcomers Nick Coury and Scott Traer.  I am also super excited and very scared of attempting my first six day race in December at Across the Years in Phoenix. The three day event beat the hell out of me and I am not sure how I will fare over six days. 

What would you recommend to someone training and preparing for a 24 hour race?

Training- (1) Lose weight. (2) Run a bunch--I would recommend a minimum of 50 miles a week consistently over 6-7 days. I usually top out at about 90 miles a week primarily getting my miles in via two a day runs of 8 miles in the am and pm.  I also recommend incorporating into your training dedicated hill repeats, tempo runs and speedwork. I do not believe in tapering other than cutting back slightly on your miles- I run up until race day. (3) Race strategy is key into maximizing your mileage—you need to stay on the course as much as possible moving forward—no time for chit chat.  If you take a break during the race make sure it is planned for a purpose (potty, food, drink, rest legs, etc.) and keep it to a minimum. I also recommend that you have a race plan. I usually have simple benchmarks: 3:45 first marathon; 7:15 (50 miles); 78 miles (12 hours); 15:30 (100 miles), “balls out” last 8 hours. (4) Weight training-if you can find the time it doesn’t hurt to condition your core and supporting muscles just to give you a mental edge that you are fit from a whole body perspective; (5) Plenty of sleep the last few days before a race. 

Joe, thanks so much for taking the time to answer a few questions and good luck this year. I have no doubt that you will accomplish all of your goals.

Javi, thanks again for giving me the opportunity to talk shop on your blog.  Looking forward to running with you in 2013.

Trail runner Spotlight: David Riddle

David Riddle crosses the finish at the 2013 Mt. Mist 50K setting a new course record with a 3:36! Photo: Eric Charette

I first heard of David Riddle when he won the Stump Jump 50K in 2011. I ran that race too, and when I arrived at the finish line and learned that someone had not only set a course record, but had also gone sub-four for the first time in the race's then ten year history, I was blown away. Soon after that, it seemed that I would read about David every where. As you'll read below, he had quite a year in 2012. Then a couple of weeks ago, I would once again run a race that David would win and also set a course record with a 3:46! This year's, Mountain Mist 50K in Huntsville, AL.

I had a chance to ask David a few questions and you can read his responses below. I'm grateful to David for taking the time for this Q&A. He's an amazing runner, and a humble one at that despite his accomplishments. You'll be hearing a lot more from this guy in the future.

Hi Dave, How did you get into the world of ultras and trail running and what motivated you to do so?

I started running competitively many years ago on my 7th grade track team.  I continued racing on the track, roads, and cross-country courses, gradually improving as I progressed through high school, college (at Auburn), grad school, and then post-collegiately.  After college, I tried for a few years to qualify for the US Olympic Marathon Trials, but they lowered the standard from 2:22 to 2:19 around that same time.  Although I was able to win the 2009 Rocket City Marathon, my 2:26 finishing time and PR left me far from the trials standard.  I grew up just outside of Huntsville, and had moved back after college to begin my career as an aerospace engineer.  The passionate ultra runners living in the area (think Dink Taylor, Dewayne Satterfield, Rob Youngren, etc.) started rubbing off on me, and it wasn't long before I was running on the trails.  I jumped into a Fat Ass 50k as a long run one day with that attitude that I could drop out whenever I felt like it.  I never dropped and broke the course record.  I guess my personality just meshes really well with the running lifestyle.  Trails and ultras were just another way to continue enjoying the sport and improving myself.

You just came off a course record setting win at the Mountain Mist 50K. How do you feel about this win and given this year's muddy conditions, do you see yourself coming back to Monte Sano for yet another record attempt on hopefully a drier course?

I feel really great after the win at Mtn Mist this year.  I think that was my best race in almost a year.  It's a huge confidence boost and shows that I have a great combination of strength and speed right now.  I don't think the muddy conditions affected me too much. The trail was actually drier than I was expecting.  It could have been a very different experience for those father back in the pack as the trail tends to get chewed up quickly, but it was in pretty good shape for me.  I plan to continue coming back to Mtn Mist simply because it's basically my hometown 50k, but breaking my new course record is going to be really tough.  I'd also like to get a 10 year finisher jacket, so you'll see me running in the Mist again.

Riddle and Henshaw lead the pack at the
'12 IAU 100K World Championships.
Photo: Darryl Schaffer 

You raised a lot of eyebrows in 2011 when you won and broke the 17-year old course record at the JFK 50 and then earned the top American spot at the 2012 IAU 100k World Championship. Describe both of those experiences.

Breaking the course record at JFK was a surreal experience.  I really hadn't even dreamed that I could run that fast.  It was just a very special day where all the ingredients came together perfectly and I ran an amazing race.  Having the chance to run down Michael Wardian in the last few miles of the race allowed me to push my body to a place where I couldn't have gone without some external motivation.  That race gave me a new level of confidence that I could compete against some of the best ultra runners in the country, and it also taught me to stop placing limitations on my abilities.

The 2012 IAU 100k World Championship race in Italy was another great race for me.  I knew I was in excellent shape going in, but I wasn't completely sure how fast I'd be able to run.  I started the race uncharacteristically fast and really got caught up in the international competition early.  I didn't back down though, and just tried to hang on as long as possible.  It started to unravel for me with 20k to go, but I was able to hold it together enough for a 5th place finish and top American spot.  The 100k hurt a lot more than JFK, but I was really proud of how I handled the pressure and toughed out a strong finish.

In your first 100 miler attempt at last year's Western States, you came in 11th with a sub-17 hour finish. Do you have plans for another 100 miler any time soon? If so, what will you do differently, if anything, to improve upon your Western States finish?

Riddle at '12 Western States.
Photo: Dusty Davis

I don't currently have any plans to run a 100 miler this year.  I was really pleased with how my first 100 miler turned out at Western States, but my biggest limitation is my lack of trails and terrain to train on for a big mountain 100 miler like that.  I gave it a go last year, running some longer, more mountainous stuff, but it's clearly not my strength.  I plan to get back to my specialty and run more moderate 50 milers and 100k's this year.  I think one day in the future I will run a hundred again.  I think I can make huge performance improvements at that distance by adjusting my training and dialing in my nutrition.  I've already mentioned lack of elevation change in my current training, but also I don't do many super-long, slow runs that would help my 100 mile ability.  And having your nutrition right is so much more critical in a 100 mile race than it is in a 50 mile or 100k.  If I can really get my fueling figured out, I think I could run a great 100.

What's in store for you and racing in 2013?

My racing schedule for 2013 is a mess right now.  I am traveling a bunch over the next few months both for personal trips and work, and just haven't been able to schedule any races in the near term.  I've been wanting to do the Chattanooga Stage Races for a while, so I am hoping to do that one and then I'm on the US 100k team again.  That race was supposed to be in South Korea in October, but South Korea had to back out just a few weeks ago.  The race is supposedly still on, but they are looking for a new venue to hold the race around the same time frame.  That's a tough question to answer, because I really just don't know. 

What would you recommend to someone doing their first 50K?

It's hard to make general recommendations for a first 50k, as my advice could vary significantly from person to person depending on their experience and ability level.  But, typically I'd like to see someone who has a couple road marathons under their belt.  Then, assuming the 50k is a trail race, I'd highly recommend this person get some decent mileage on trails similar to the race course.  I think many road runners underestimate how different the trails can be, and allowing the body to learn how to be dynamic on the trails is very important.  I don't think a first time 50k-er needs to boost their mileage a lot over what they'd run for a road marathon.  And if this person is spending a good bit of time on the trails, then their weekly mileage might actually come down.  Total training time becomes more important than straight mileage when preparing for a trail 50k.  Finally, I would caution a first timer to go out very conservatively in their race.  A tough trail 50k like Mtn Mist can easily take 1.5+ times as long to finish as a road marathon even though its just a few miles longer.  For this reason, you can't afford to bonk, so the beginner needs to go out easy and eat steadily throughout the race.

Thanks Dave. Good luck this year!

~~~~~~~~~~~~~~~~~~~~~~~~

You can follow David on Twitter at @rundavid1 and check out his blog at http://riddleruns.blogspot.com/.

Goin' Muddin'!: Mt. Mist 50K 01.26.13

Not all, but a good chunk of the GUTS runners represented at the 2013 Mt. Mist 50K

Before I jump into my race report for the 2013 Mt. Mist 50K, allow me a moment to dust off the old blog by catching you up on what's happened since my last race report, last year's Double Top 100K. It's hard to believe that it's been ten months since my last completed race. Because of one thing or another, I haven't been able to  put in the miles that I would have liked, both on the trail and on the road. First, I rolled my ankle back in March shortly after Double Top and although I had plans to dial back my running miles over the summer anyway, I still had the SweetH20 50K to tackle in April. I lined up at the start of that race but ten or so miles into it, my ankle started complaining. I made it to the river crossing and pulled out at 18 miles. It took a while after that race before my ankle started feeling normal again. Then in July, I dove down a flight of stairs in my house after my son who was falling and when I landed on my back I tore the ligaments out of my left shoulder and clavicle. I had surgery to repair it and I was basically out for a month and a half from consistent running. In September, I started back up in earnest. I didn't think I had a Fall race in me due to my low mileage, but I thought if I put a race on my schedule that it would help to motivate my come back, so I signed up for Mt. Mist. In the meantime, I had the opportunity to sweep the second half of the Duncan Ridge Trail 50K. Running the sixteen miles over the difficult terrain of the Duncan Ridge, but at a slow pace, was going to fit right in with my training for Mt. Mist, but something strange happened.

Me and Woody pre-race in the lodge.

At Duncan Ridge 50K, I helped the turn around aid station out until the last runners came through. At around 1pm, I left the aid station and made my way down the trail towards the finish. I soon turned a couple of runners around. Only three miles in, my ankle started to hurt. Six miles in and I could barely walk. I called the RD and he was able to find a couple of other runners to finish sweeping for me. I was disappointed. I guess my injury from earlier in the year came back, but the strange thing is that a few days after trying to sweep the course, the ankle felt more or less fine. In December, I had a second surgery on the shoulder to remove the hardware that was installed in the first one. While not as intense as the first surgery, I ended up not running for about a week after this surgery. Which puts me at the Holidays about a month before Mist and my weekly running mileage was averaging 20-25 miles. Not where I needed to be. I took part in the annual GUTS Fat Ass in January and ran three loops to get 15 miles in. That would end up being my longest run in about six months...

…and my longest run leading into Mt. Mist 50K. 

The Mt. Mist 50K has been on my short list for quite some time. Here in Georgia, a ton of trail runners make the pilgrimage to this race every year. The race is one of the most popular ones in the Southeast and sells out quickly. I had missed the opportunity in the past because I was too slow to sign up before it capped out. Except for this year, which I made it a point to sign up the day it opened. My buddy Woody signed up as well. Fast forward to this past weekend, Woody and I headed up to Huntsville on Friday and after a mandatory pit stop dinner at Terminal Brewhouse in Chattanooga, we arrived in Huntsville at the Monte Sano State Park Lodge with just a few minutes spare to pick up our race packets. We ran into a few friends and caught up but quickly headed out to get some rest at our hotel.

The alarm clock went off way too early, but it didn't take long before we had eaten breakfast and were on our way back to the lodge. The top of Monte Sano sits at about 1,600 feet which is about 900 or so feet higher than the average elevation of Huntsville. So up the mountain we drove. The night before we dealt with a thick fog, but the morning of the race the skies were cloudy but no fog. The race was set to start at 7:30am and we pulled in around 6:30am, quickly found a place to park and picked up our timing chips. I was able to make the group photo with the other GUTS runners, about 50 or so taking part in the race. We then lined up right outside for the start. Woody made his way towards the front of the pack and I stayed back a bit with my buddy, Andrew. Andrew was going for his tenth Mt. Mist finish which would earn him a special jacket. I was happy to be there to witness Andrew get his jacket, but more on that later.

The gun went off and 400 or so runners started off on what would end up being a beautiful day for running. Tons of rain fell the day before and the earlier forecast called for doom and gloom on race day, but the sun broke through the clouds about an hour and a half into the race and temps would peak in the high 50's later in the day. Perfect conditions except for the mud. From the start, we had mud and muddy puddles all over the trail. We were goin' muddin'!

Powerline cut out.

I got into a nice pace with Andrew and the first few miles went by rather quickly as we were talking and catching up. Much of the early miles are down hill and except for occasional rocks and the mud, it's actually a tame part of the course especially compared to the later miles of the race. I was feeling pretty good as we were geting into a good pace. We followed the side of the mountain for a bit then came up to a flat section that I later learned is part of the course of the Dizzy Fifties, a loop race later in the year. Here the mud was manageable and we got in a couple of decently fast miles. Andrew and I were running at this point with a group of other runners, many of them also GUTS runners like Steve, Sarah, Kim and Janice. After a short technical decent, we came out into a powerline section that ended up being one of my favorite of the course. Out of the trees, you had a chance to look around and see the surrounding foothills. Plus the sun was starting to break through the clouds.

On the powerline section, the mud was intense. Before the start of the race, Woody talked me into wearing my Saucony Peregrines, which even though I had never run long in them had more traction than my other shoes and were a little lighter. This actually helped out a lot during the course. I was glad I had listened to him. The mud caked up on the shoes with the grass and it made the rocks that much harder to handle. We came off the powerline section and had our first real climb of the day some where around 9 miles in. Andrew said the climb was nicknamed K2. What ever it was called, it was something to see a whole line of runners just walking their way up the switchbacks ahead of us.

Once we leveled off, I thought I'd try to pick it up a bit and see how that would turn out. So I slowly made my way past a few folks, left Andrew and the other GUTS runners that were with me behind and soon found myself running alone for a bit. I came in to the second aid station, grabbed a few peanut butter stuffed pretzels and Coke and kept on. I was thinking to myself that I was probably going to regret this push on the early miles but it would end up fine.

Coming into aid station #2 (photo: Vikena Yutz)

I caught some other runners and we made our way up and around another decent climb. The trail wrapped around and interestingly enough came up to a summit of a hill where these giant stone formations formed a cave. I later learned these were called the Stone Cuts. These things were beautiful. You literally have to squeeze between gigantic rock formations. You could also see holes in the rocks which looked pretty dark and deep, but there was no time to explore. Plus you had to respect the two Emergency Rescue volunteers that were waiting on the other side of the Stone Cuts. There must be a reason they were there. I got through the rocks, came out of a steep little ascent and I was back on the trail. Down we went again and then back up towards aid station #3.

When I got to aid station 3, my buddy Joe was haning out and cheering on friends. While I grabbed something to munch on, he mentioned that the station was around 17 miles in. 17 miles, huh? Well, I was feeling pretty good and better than expected. This was now officially the longest I had run in over six months. My legs were holding up well though, but I knew the hardest part was yet to come. We crossed the road and hopped back on the trail. Down we went on the Bluffline Trail. Lots of rocks and mud made the descent a bit tougher than it would normally have been. I ended up tagging along with another runner for this section and the next several miles. He had run Mt. Mist 13 other times previously and knew the course well. I stuck with him and we had a decent pace going navigating the mud and rocks. The Railroad Trail section of the course was more of the same mud and rocks. When we hit aid station 4 at around 21 miles, I thought "this is it, I'm going to burn out any minute now." But I kept up. The next couple of miles were, you guessed it, rocky and muddy. We crossed the same creek a couple of times and that made me think of the famous Waterline waterfalls that we were soon to hit.

The famous waterfall on the Waterline Trail.

We left the Railroad Trail behind us and switched to the Alms Trail until we finally hit the bottom of the Waterline Trail. Now I had heard so much about this climb. And admittedly, I was bracing myself for it. But the first few miles of the climb are disarming. It's a straight medium grade trail on top of a stone bed that while is relentless going up, it wasn't very technical at all, until...

I saw a rock formation up ahead and then I noticed all the runners to the right at a stand still. The runner in front of them was looking across to the left and was obviously studying how to go across and then scramble up the waterfall. When my turn came, I crossed the waterfall and then scrambled up the side of it following every one else up and up, grabbing small tree trunks and what ever I could to help me up. I'm sure everyones blog entry for this race has an aside for this section of the course, but it really is that crazy of a climb from the waterfalls. Once above the falls, there is still some more climbing to go. By the time we got all the way up and started approaching aid station 5 at 26 miles in, we basically earned back all the the descent miles from aid station #3 to the bottom of Waterline. At the aid station, i refueled again on pretzels and Coke while sucking down a GU. Once back on the course, we descended and on the way down I picked up Eric, a local runner who I had run with before, and the two of us chatted while making our way. As we made our way down, he had me stop and take in this giant rock well off the trail. It was impressive. It must go hundreds of feet down. Eric joked and said that local trail runners would toss a rock in there as they ran by to see if one day they could fill it. What ever the case, I didn't want to be falling down that thing.

Smiling at the finish!

After a short ascent past the well, the next section was pretty technical and the mud reared back its ugly head which once again made traversing the rocks difficult. Down we went into what's called McKays Hollow. I was feeling the effort now from the big climb earlier. The footing was lousy and being tired, it was hard to get a good groove going. Down, down, down. I knew there was only 3-4 miles left, but I also knew that we were going to pay for all this downhill. Eric dropped me and I ran alone for a while. But before he left, he mentioned something about free tacos for all the finishers. That was incentive to get this done. The trail leveled off at the bottom and I crossed a creek. It wasn't long before I saw what was in store. I looked up and a few runners were ahead of me. We came around and soon started climbing. And climbing. Happily, I got a second wind at this point and picked up my pace. Now I wasn't running, but my power walking got me past the other runners and I surged up the hill. Up and up I went. I heard voices and eventually I was at the last aid station. I asked a volunteer how much was left and he said, "1.8 easy flat miles back to the lodge." This put pep back in my step and those last 1.8 miles ended up being my fastest of the whole day. Although I was passed by a runner or two, I did some passing of my own. I could hear the murmur at the finish line before I could see it. Once across a little footbridge, the finish line was in sight. Ran in at 6:46:46. No where near my fastest 50K, but given my base mileage going into the race, I was quite happy with that. It was good to have a race under my belt again.

Woody was at the finish to greet me. He threw down a 5:07! The winner was David Riddle who broke the course record with a 3:36!! Pretty impressive stuff given the mud. Woody pointed me in the direction of the free tacos and beer and I made a bee line for it once I picked up my finisher's award, a really cool slate shell with some original art. With food and brew in hand, I went and sat with the fellow GUTS runners and we cheered others as they arrived. It was good to see Andrew cross the finish line about 10 or so minutes after me and earn his jacket for having run ten Mt. Mist races.

I really enjoyed the race and I was glad to have finally run it after having heard so much about it. I plan to come back and be in better shape. Next up, the Georgia Death Race in March, a 60-mile race from Vogel State Park to Amicalola Falls State Park in North Georgia. We'll see how that goes.

Course profile
Course route
2013 official results

I tried to capture the mud on my shoes,
but this photo doesn't do it justice.

2013 Mt. Mist finisher's award

Great swag! Love the visor and shirt.

Trail race spotlight: Georgia Death Race 03.16.13

Sean Blanton running on a segment of the Duncan Ridge Trail and the Georgia Death Race.

A couple months ago I saw a post on Facebook from local Georgia ultrarunner, Sean Blanton, describing a new race he was working on that he called the Georgia Death Race. While I wasn't impressed with the name he chose for the event, I was intrigued by the route he had selected. 

Basically, the race will start in Vogel State Park, hit the Coosa Backcountry Trail up to Coosa Bald and then get on the Duncan Ridge Trail, easily the toughest trail in Georgia. I've run this trail and the Coosa Backcountry and both are challenging trails. Another race, the Duncan Ridge Trail 50K has the same route except you turn around after 25K to head back to Vogel State Park. 

The Georgia Death Race continues on the Duncan Ridge Trail and connects with the Benton McKaye. You should look back through my blog to read my running of the Duncan Ridge Trail last year. There are no switch backs. It is straight uphill running and then straight, quad busting downhill running for several miles. Although, you are rewarded with amazing scenery. 

Once the course reaches Three Forks, it takes a series of non-traveled trails and forest roads all the way to Amicalola Falls in an effort to avoid the Appalachian Trail. Not due to difficulty, if anything the race route is harder, but because organized race events are not permitted on the AT. The course covers 60 miles and promises over 30,000 ft. of elevation change on mostly challenging single track trails.

Sean recently announced that race registration for the Georgia Death Race would open on Monday, October 8. Obviously, runners like to test their mettle, as 25 participants signed up in the first 48 hours. Before you rush to register for the Georgia Death Race, take a moment to read my Q&A with Sean regarding the race.

Sean, you've traveled the world and run trails from Hawaii to Nepal to Switzerland. How do the trails in North Georgia, your home base, compare to other trails in other parts of the country and the world?

Trails here are awesome. They are rocky, hard and untouched. Trails around the world get lots of wear and tear from locals and tourists. Not many tourists to North Georgia and most locals don't hike or run much on the trails we selected for this race, the Duncan Ridge Trail and a section of the Benton McKaye Trail. The majority of hikers and runners go to the Appalachian Trail or stay in the state parks. Our trails have some incredible views. I have run for 40 miles on these trails on a Saturday and not seen a soul. I hope to share these trails with others.

What was your inspiration behind creating the Georgia Death Race and why did you choose that name for it?

The inspiration for the race came from me and Brad Goodridge always trying to come up with god awful run ideas up in North Georgia. This was a mutation of one. Our favorite trails and the hardest trails we know. The name is more for show. No one is going to die. I mean how many races do you hear the name and have no idea where it is. This begs the question. Plus it sounds awesome to say you finished the Georgia Death Race.

With a cap of 150 runners, describe some of the challenges and the highlights that race participants will encounter while racing the GDR.

First of all, the runners will experience running at night on single track trail with a 4 am start. With the leaves being down around this time of year, the views are stunning and runners will be able to see into the distance at the mountains around them. They will see the sunrise over the back of Brasstown Bald, the highest point in Georgia. There are several rocky peaks along the Duncan Ridge Trail that allow for amazing unobstructed views. You will cross over a fun swinging bridge. We will have some fun surprises at the aid stations. The hardest climb will be done in the dark. You will think it goes on forever. It's about 2,300 ft. gain in just 3.8 miles. There is close to 20,000 ft of elevation change in the first 40 miles. 

What would you advise to anyone eyeing the Georgia Death Race as their first race longer than a 50K?

I would advise them to look at the race as a fun organized hike run. We have a 28 hour cutoff. You can walk it in that time, I assure you. But it is all about training properly. I would focus more on up and down more than distance in training. Hiking would be a good idea because unless you're an elite runner (and even then) you will be hiking most of the up. Don't be scared. I will do everything in my power to help you cross that finish line. We'll have aid stations every 4 to 8 miles.

What about the race swag? What is each participant receiving with their race registration and when they finish?

Everyone will receive a custom Race Ready tech tee for the race. Top 3 male and female will be receiving A LOT of prizes from our sponsors as well custom awards. All finishers will receive the coveted Georgia Death Race nail. Its an old railroad spike engraved with "Georgia Death Race Finisher". Why? Because if you finish, you're tougher than nails! Also we will have SO much stuff to raffle off at the pre race meeting its not funny! You will leave with a smile and some gear.

I understand you are trying to string together the Georgia high peaks into a race course. What other race courses are you planning?

That is a fun run as it takes place in a lot of wilderness area. I am planning on about two to three races next year. And four to five in 2014. My races are different than all the other trail races. I see a lot of people just picking any old trail and hosting a race. Those races end up with rolling hills through the woods with no views and no reward. I plan to change that. EVERYONE OF THE RACES I PUT ON INCLUDE A VIEW AS A REWARD. When I run, I have a lot of fun and I have my own epic races coming up. I run to see beautiful things I can't see from my car. I use this philosophy when designing race courses. I promise, if you run the Georgia Death Race or any other race I put on that you will stop mid race to admire the view. So carry a camera! 

Last one…describe the Georgia Death Race in five words.

I only need one.....EPIC!

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There you have it. Ready to earn your GDR rail spike (that has got to be one of the more original race bling out there)? Then register at UltraSignUp. The race is capped at 150 runners and starts at 4:00am on Saturday, March 16, 2013.

Follow Sean Blanton on Twitter at @runbum or like the Run Bum page on Facebook, and hit him up if you have questions about the Georgia Death Race. Happy trails!

Trail runner Spotlight: Hal Koerner

The North Face sponsored ultrarunner, Hal Koerner

A week or so ago I received an email from The North Face asking me if I would be interested in asking Hal Koerner a few questions for my blog. After pondering this for a moment (more like a nanosecond), I said, "Interview Hal?! This year's Hardrock 100 winner and all out ultrarunning living legend? Duh, hell yes!" I was flattered and honored for the opportunity. I didn't waste any time in typing up a few questions and I forwarded them on. I waited patiently to get the email back with the answers and I was excited to see the email today with Hal's responses. Below's my Q&A with Hal…enjoy!

Congrats on your Hardrock 100 win this year! Will you briefly share how that experience went for you and what it meant to you to win that race?

Hardrock is such a special race, it takes a ton of commitment both physically and mentally.  The extremes are unlike anything in ultrarunning and with that, the highs and lows become incised like no other endurance event I know. It was really special for me to head back to Colorado, where I grew up and cut my teeth as far as trail running is concerned, and then to have my family and friends there to experience it well that is what ultrarunning is all about.     

I was reading on your blog that you've had some time to rest and recharge. How are you feeling going into The North Face Endurance Challenge 50 in Georgia?

Hal refueling at the Western States 100
(photo: ultrarunnerpodcast.com)

Funny that you mention that, I’m actually writing you from Utah where I’ll be competing at the Bear 100 this weekend.  I’ll have to get at the recovery side of things here on Monday, but I always look forward to the shorter distances after a hundred. They just seem to fly by.  At The North Face EC race in Georgia, I would like to run faster this year, because I was out there for a long time last year and I do enjoy the finish line festival. 

You ran and won this race last year. What do you recall of running the Pine Mountain trail last year and what would you advise to someone running the course for the first time this year?

It’s deceivingly long in that you would think a first rate effort for a seemingly “flat” course would take much less time. That being said, I think folks need to take it easy and prepare for being out there a long time.  Execution will be key, take the time to stay up on nutrition and hydration as well as pacing. Then, when you think you have nothing left you can tap into a little bit of that ultrarunning grit to get you across the finish line. Also, watch out footing wise. It’s a rather technical, windy/weaving course that doesn’t allow for much speed. Knowing that will keep you from burning out on the front end.    

As far as racing is concerned, what's left for you in 2012 besides the TNFEC Georgia and what do you have planned for 2013?

My oh my, I’m still trying to figure all that out.  I would like to run in New Zealand this year as well as take a stab at UTMB one more time.  I’m looking into some cool expeditions with my TNF teammates like traversing the Wind River Range in Wyoming as well as attempting a speed record on the John Muir Trail in California.  I’m sure I’ll find a few other things as well.  

Seems that running the fastest Grand Slam in history is a goal for several top ultramarathoners next year. Is that something that appeals to you and would we ever see Hal Koerner running the ultramarathon Grand Slam?

Definitely, although I don’t think it’ll be next year.  I want to be really competitive at Leadville 100 and Wasatch still and that’s an impossibility considering the SLAM.  I like the idea of running well at Western States too, but it’s a quick summer when you start running a 100 every few weeks.  More power to them, I hope they set the bar high.

Last question, can you hook me up with a Rogue Valley Runners sticker?

Sure, it's in the mail. Ha, ha!

Thanks Hal and good luck at Bear 100!

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Hal tackles the Bear 100 in Utah this weekend before making his way to Georgia in a couple of weeks for The North Face Endurance Challenge 50 Miler on Saturday, October 13th. You can follow Hal on Twitter at @HalKoerner and you can follow his blog at http://halkoerner.com/. Visit his The North Face team profile page at http://www.thenorthface.com/en_US/exploration/athletes/4-hal-koerner/.

You can toe the line with Hal at The North Face Endurance Challenge Georgia which takes place at Pine Mountain, GA on October 13-14 weekend. Register at http://tnf.ec/0o and follow @TheNorthFaceECS on Twitter. 

Trail runner Spotlight: John Dove

John Dove crossing the finish line on the final day of The Dragon's Back Race in Wales.

When I think of the local ultrarunning community here in Georgia, I'm hard pressed to name someone with a more impressive racing history than John Dove. There are only a handful of others that surpass his accomplishments. A veteran of thirty 100 milers, an avid adventure racer and a dedicated mountain bike rider, John is at once humble and personable. He's always good for a laugh and he's supportive of trail running enthusiasts of all abilities.

John recently found himself looking for a new challenge. A buddy clued him into a multi-day stage race in Wales called The Dragon's Back Race. It's a grueling five day stage race covering almost 200 miles and an insane amount of climbing along a Welsh mountain range. Originally run in 1992, it took a twenty year hiatus until the next time it was produced, which was earlier this month. Only 29 out of 90 participants finished all five stages this year.

After returning back to the States, I recently had an opportunity to catch up with John and ask him about his experience. Here's how it went…

John, congrats on your Dragon's Back finish! I'm curious, how did you hear about this event and what inspired you take it on?

Thanks! My friend Jon Barker saw the race mentioned on the Sleepmonsters website. We had been talking about doing a multi-day adventure race or multi-stage running race for a few years. We signed up back in November, so I had a lot of time to think about what I was getting myself into. I wanted to do something out of my normal ultra running comfort zone. Not to say that a 100 miler is ever easy, but after completing thirty of them I wanted to do something that challenged me in a different way, something unknown to me.

What would you say is the biggest difference between racing in the states and racing overseas?

The biggest difference is the navigation aspect of most of the races in the UK. This was not a marked course. Each morning you were given a map with several checkpoints marked on it. It was my decision what route to take. Now some of the route choices were very obvious, trails, roads bridal paths, but sometimes your best route didn't include any kind of path or trail, just pure cross country running. We scrambled up climbs and ran through miles of grassy, sometimes muddy open land to get to the checkpoints along the course. The closest thing we have to this in the States is our adventure races, but the navigation in the Dragon's Back was much more straight forward.

Racing stage races involves a whole different approach than racing ultra distance races. How did you prepare for the Dragon's Back Race and what would you advice to someone considering their first multi-day stage race?

I ran every day for 131 days leading up to the race. I would run the day after an ultra when I really felt bad, run in the rain, run when I was lazy, anything that would mimic how I might feel during the five days of the race. I did a few three day weekends where I ran 30, 30, and 20 miles and the Chattanooga 3-Day Stage Race in June to see how that third day would feel.

My biggest advice would be to make running routine especially back to back long runs. Also try a lot of different food in training. What I eat during 100's is fine, but on day 3 of the Dragon's Back I was absolutely sick of my food choices and had a hard time getting it down. Luckily, we passed through a couple of villages and I was able to grab some food. Taking 60 gels and a handful of bars was not the best food plan. I will have a much bigger variety at the next one I do.

What was the most grueling day of the Dragon's Back race and why?

I would say day one. It was 37 miles and had 15,600 feet of climbing. That's a lot of climbing in such a short distance! Most of the day was spent on the ridges so there was no water sources. I went a couple hours without water in the first half of the day and really paid for it later. I felt my best on the final day, Friday, better than I did all week. Guess it was knowing it was the last day.I was surprised that I had any pep left in the legs on Friday and that I was still able to run well for the second half of the last day.

Next up for you is the Pinhoti 100 in November, a race you have won in the past…how are you feeling going into that race and how are you managing recovering from Dragon's Back Race to racing a 100-miler a couple of months later?

Right now I am not thinking too much about Pinhoti. I know I will feel better closer to the race, but it is too early in the recovery process to start thinking about running a 100 mile race. I had been doing some short runs and some mountain biking up through the weekend (a week after the race) and felt okay. I got my weight back up to what it was going into the Dragon's Back, so I thought I was coming along well. Then I ran for an hour at lunch on Monday and went back out that afternoon for another hour and thought "ok I am ready for some mileage." Tuesday morning I was dead and I dragged along all day at work. I got home and couldn't motivate myself to get out and run.

So 11 days after the race and I am still feeling fatigued. I will listen to my body and not force anything for the next week to 10 days. I am racing the Stump Jump 50K in 17 days on October 6th. That will be a good time to push hard and really see how my recovery is coming. After that I will have a month to run some higher mileage weeks to get ready for Pinhoti. I hope all the training I put in for the Dragon's Back and the 192 miles I ran during the race will help me at Pinhoti.

What's in store for you in 2013?

For 2013 I will throw my hat in for another chance at the Hardrock 100. If I could run only one 100 miler a year that would be my choice! Also put in for Wasatch 100. I have never run it and the course looks great. I will do a few endurance mountain bike races again early in the year and a couple 50k's. I will also run the Chattanooga 3-Day Stage Race again in June to see if I learned anything over in Wales. I want to run the Double Top 100 in March and of course, Pinhoti 100 again in November and maybe the new Deliverance 100 mile in South Carolina in late November.

Ha, ha! John you went from saying you'd like to run one 100-miler every year to rattling off five different 100 milers in 2013. What'll it be?

Too many races out there to choose from, I guess.

John, Thanks for answering a few questions. Good luck at Stump Jump and Pinhoti and hopefully, if my injury recovery goes well, I'll see you at the Chattanooga 3-Day Stage Race next year.

Thanks, my pleasure! See you then.

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You can follow John on Twitter at @jcddove and you can follow The Dragon's Back Race at @TheDragonsBack. Check out John's blog and his race report of the race at johndoveblog.blogspot.com.

View an amazing gallery of photos from The Dragon's Back Race on the UK's Guardian website, click here.

Great recap videos of all five stages are on YouTube, click here.