Run Steep, Get High.


As I’ve reflected on the past year, I’ve decided that I do not run enough hills. Sure, I got them here and there – it’s not exactly flat around here. However, I did not get enough of them and it was apparent in some of the races I participated in. In fact, I think I was lacking more in the downhill department than the uphill department.

To remedy this, I am implementing a new strategy for 2015. I am going to get in at least 100 feet of vertical for every mile I run. 5 miles = 500 feet, 10 miles = 1000 feet, etc.

I’ve already started so that I can get an idea of what I need to do. The chart above was a 6-mile run that included 800 feet of vertical. Not bad! Unfortunately, it means lots of little loops and/or repeats. That’s okay – I think it will pay off in the long run (LOL, I’m so punny).

I should be able to cover approximately 3,000 miles next year – that would be 300,000 feet of vertical. That is way higher than this guy:

Do you seek out hills? Do hill-specific workouts? Avoid hills? Get high in other ways?

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What’s New?

I know I haven’t been blogging as much lately – but there are a few stories over the last few days that I think are noteworthy.


The organizers of the Badwater 135 ultra announced over the weekend that the race is going to return to the original course in the Badwater Basin at Death Valley National Park. Apparently, the course has been deemed “safe.”

Traci Falbo

Traci Falbo, who I’ve written about before, set a new American trail record for 100 miles. She ran 14:45:25 at Tunnel Hill. That was about 12 minutes faster than the previous record (Jenn Shelton). Wow. Not surprisingly, Traci was the overall winner (over an hour in front of Troy Shellhamer).

The Weather

The weather is insane right now for about half of the country. It is really cold, and in some places, really snowy. The Buffalo, New York area is getting hit with as much as five feet of snow (yes, you read that correctly). The area just north of me is also getting several feet. There are still several races left on the calendar for this year (including the last race in the Peter Glavin XC Series) – they should be… interesting.


Wesley Korir has introduced a bill in parliament in Kenya that would make doping a crime (it would be a crime for athletes, agents and doctors that assist athletes).

OMG, OMG, The Cuse is in The House!!

The final men’s cross country coaches poll is out and Syracuse is ranked number two in the country. The Orange ran by Oregon and trail only Colorado (see what I did there?).

Colorado is only the 2nd team in the last 18 years to be a unanimous #1 for the entire season. The last team with this honor curse was Wisconsin in 2006 – they lost at NCAAs.

Syracuse won the national championship in 1951 and finished 4th in 1957 – can the Orange pull off the upset on Saturday? The forecast is for rain and wind – perfect XC weather :)

Have you seen any interesting running news lately?

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Movie Reviews


I recently had the opportunity to check out two great running movies. Here is a quick review of each, but I encourage you to check out both of them on your own!

Western Time (see below)

This short film by Billy Yang features the story of Sally McRae at this year’s Western States. The movie is less than half an hour. It gives you some great shots of Western States, and it has some nice (and heartbreaking) background on Sally. For more on her story, click here. And here.


Transcend is the story of Wesley Korir. The movie depicts his rise to running greatness. It then follows along as he tries to win a seat in the Kenyan parliament. The movie includes great clips featuring Haile Gebrselassie, Ryan Hall and others. The movie is approximately one hour and twenty minutes. It is available for purchase or you can rent it on iTunes ($3.99 for SD or $4.99 for HD). I have included the trailer below.

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Must Love Jogs: 2015


I am approaching my one-year anniversary of blogging – woo hoo! I’ve been on the fence about 2015. Blog more? Blog less? Stop blogging? Decisions, decisions…

I have decided that I’m (probably) going to continue blogging. However, I’m going to use a new format in 2015. My plan is to post once a week. In that weekly post, I will include:

The News

My Upcoming Races

My Training (including at least one workout per week)

Race Recaps (when applicable)

Shoe/Equipment/Nutrition Reviews


How has your blog changed over time?

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The Fruitarian Experiment: Day Two


3 apples


3 oranges


2 lbs. of carrots


3 pears


1/2 pineapple
1/2 cantaloupe
1/2 lb. of broccoli

I finished up my two-day experiment with fruitarianism. It went well. I found that it is a lot easier to get enough calories than I thought it would be. The carrots were a little rough, but maybe I just overdid it with the quantity. Also, I need to get bananas and watermelon in there next time!!

I am definitely going to do a longer trial with this diet in the near future. This was pretty much my test run. I’ll have more details on that soon!

Have you been eating enough fruits and veggies?

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The Fruitarian Experiment: Day One


Now that I’m in my offseason, I’ve decided to toy around with a few different things – diet, workouts, etc.

I’ve decided to start off with a 48-hour trial of fruitarianism. Fruitarianism means different things to different people, but generally, the diet revolves around acid fruits (citrus, pineapples, cranberries); subacid fruits (sweet cherries, raspberries, figs); sweet fruits (bananas, melons, and grapes); nuts (hazelnuts, pistachios, cashews); seeds (sunflower, squash, pumpkin); oily fruits (avocados, coconuts, olives); and dried fruits (dates, prunes, raisins).

What made me want to try being a fruitarian?

Until recently, I was only familiar with one fruitarian – ultra runner Denis Mikhaylove. Then, I recently listened to a podcast with another ultra star, Mike Arnstein – also a fruitarian. A tiny bit of research informed me that Steve Jobs was a fruitarian (—> Apple), as was Leonardo da Vinci.

The Research

To be honest, there isn’t much out there.

The Critics

If you only eat fruit, your diet will be missing X, Y and Z. Also, you won’t get enough calories.

The Response

Denis and Mike haven’t had any problems, and they are running (and winning) one hundred mile races (full disclosure: Mike takes a B12 supplement and Denis may or may not be taking supplements as well). They go years at a time without being sick.

Day One

Here’s what I had on day one:


4 apples (500 calories)


3 oranges (300 calories)


2 pounds of carrots (350 calories)


3 pears (375 calories)
1 apple (125 calories)
1 cucumber (75 calories)


1/2 pineapple (250 calories)
1/2 cantaloupe (150 calories)

Not bad for my first day as a fruitarian. I managed approximately 2125 calories and I had a decent variety of fruit. As you may have noticed, I also ate carrots and a cucumber. I’m having some vegetables in addition to fruit.

Check back tomorrow for an update on my fruitarian diet!

What is your favorite fruit?

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2015: Tentative Race Calendar


April 18 – Springtime 10k

May 3 – Mountain Goat Run (10 miles)

May 31 – Cayuga Trails 50 (50 miles)

June 20 – Vegan Power 50k

July 4 – Finger Lakes Fifties (50 miles)

August ? – Green Lakes Endurance Races (100km)

September ? – Virgil Crest Ultras (100 miles)

October ? – Empire State Marathon

Have you started planning out your race calendar for 2015?

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