SECOND QUARTER 2016

Straight from the GUTA Quarterly Publication of the

Georgia Ultrarunning and Trailrunning Society

GUTS NEWSLETTER

GUTS Board

Janice AndersonPresident

Sally BrookingVice President

Kim PikeSecretary

Debbi LeggTreasurer

Jeffrey GelinasPublic Relations

Laura PoundMembership

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GUTS Training RunSunday, May 15, 2016

GUTS is headed to Amicalola Falls for a training run on Sunday, May 15, 2016.

If you plan to join us, please RSVP at getguts@hotmail.com with the subject line: Amicalola. We will meet at the #4 picnic shelter and start running at 8 a.m. For those wanting to start at the top of falls, there is parking there - meet at 8:15.

Len Foote Inn and back is approx. 10 miles; Springer and back is approx. 17-18 miles. Be sure to bring hydration and substance for the run. You can refill at Len Foote Inn.

Afterwards, we will meet back at the #4 picnic shelter. Grills fire up at 12:30 p.m., so plan accordingly. GUTS will provide the burgers and veggie burgers and non-alcoholic beverages.

Please bring a side dish to share.

GREETINGS

This spring has had some fantastic weather so far. Sometimes I wonder if I am really in Georgia with such cool, low humidity days. And it seems like every weekend is packed with races and fun training runs. Amazing acts of endurance are now commonplace with GUTS runners. Check out the details below on our upcoming training run and an update to our normal Tuesday night runs.

GUTS is changing it up for the Tuesday night training run! Instead of the traditional Kennesaw run with 1st Tuesday pizza on the Marietta Square, we are meeting at the river.

We will meet in the big parking lot at Powers Ferry Landing at 6 p.m. This is across the bridge from the regular Cochran Shoals parking lot on the interstate side. Following the run, we will go to Mellow Mushroom at the intersection of Powers Ferry Rd and Windy Hill Rd.

This location will become an official 6 p.m. Tuesday night training run, so come on out and help start a new tradition. There is no need to RSVP, just show up ready to have some fun!

Happy Trails, Janice Anderson

New GUTS Members

Martha Johnson Brookhaven GAKelly Seets Atlanta GAJoseph Youker Atlanta GABilly Cole Dacula GAKaren Garland Atlanta GACheryl Howell Marietta GAKelly Kalkas Powder Springs GAScott Mastley Suwanee GAAbby Page Kennesaw GAAmy Rigsby-Mcghee Daphne ALBianca Towler Marietta GABethany Chatterjee Marietta GACallie Green Van Fleit Marietta GANatasha Heidari Atlanta GABrad Kay Atlanta GALauren Marcewicz Decatur GACaroline Peacock Decatur GACourtney Dishman Aiken SCJames Dinsmore Alpharetta GAJason Freed Woodstock GAMitchell Goodenough Acworth GANatalie Kayser Adel GAGlenn Edebohls Loganville GASean Lawford Dahlonega GAThomas Peot Marietta GAMichelle Turner Atlanta GATerri Byrd Woodstock GAGeorge Kopcsak Chatsworth GACynthia Fink Cleveland GAJohn Sosebee Winder GAWine Stephens Peachtree City GATrevor Parssinen Atlanta GAAron Young Centerville GADiana Young Centerville GAErich Hellstrom Marietta GAMelveta Royal Marietta GAKathleen Turchin Sugar Hill GAStacie Vrooman Atlanta GAPatricia Cuomo Sandy Springs GANicole Gasaway Sugar Hill GAJulien Latronche Atlanta GAMark Prater Sandy Springs GAJason Brown Locust Grove GAPeter Clarke Atlanta GAMichael Conkel Forsyth GAPhil Covington Lawrenceville GAMegan Diebold Mohn Smyrna GAScott Smith Canton GATyler Southern Marietta GARebecca Watters Mableton GADate Krambier Suwanee GAStephanie McRae Stockbridge GABill Pike Suwanee GADarah Robbins Kennesaw GA

Scott Black Woodstock GAChris Crumbley Woodstock GAAmber Pruitt Stockbridge GADeborah Lee Taylor Roswell GAMeredith Beatty Marietta GAPatrick Garner Albany GAJeff Unterreiner Canton GASmitha Barki Marietta GATim Beatty Marietta GAClotilde Despointes Roswell GAJamie McLaughlin Tallahassee FLDavid Dehaye Huntsville ALGabi Narbutaite Roswell GAFord Thigpen Hiram GAPon Mason Marietta GAClaire Georges Atlanta GAClyde Barnett Newnan GARyan Brown Marietta GAPamela Hall Athens GADale Hills Marietta GANicole Bent Cumming GARusty O'shields Suwanee GAJake Roberson Kennesaw GAJohn Runnion Acworth GARachel Johnson Sharpsburg GASteven Jacobik Mableton GAVanessa Rodriguez Lawrenceville GAMark Vescio Woodstock GARand Haley Roswell GAStephanie Sordelet Acworth GAKimberly Daniels Atlanta GANadezda Dhadiala Atlanta GALarry Young Columbus GAMatt Risner Atlanta GAShelly Powell Dallas GABayberry Shah Marietta GADavid Grudzien Lawrenceville GACindy Griffin Atlanta GASarah Ohm Midland GASuzanne Simkin Atlanta GAMarty Ducay Marietta GAMarc Jastremski Duluth GAVivian Suarez Atlanta GALayla Soileau Atlanta GAMissy Merson Dallas GAKaty Malone Acworth GAErin Vilines Decatur GAMatthew Clark Alpharetta GAJudy Alexander Tallahassee FLBrian Corbin Tallahassee FLAlex Guenault Atlanta GADana Stetson Tallahassee FLKimberly Nelson Canton GA Joe Domaleski Fayetteville GAMary Catherine Domaleski Fayetteville GA

Rebecca Smith Rabun Gap GATracey Meaders Marietta GABethany Quinn Marietta GASonia Torrey Smyrna GAEdward Ford Tucker GABrandan Lail Dawsonville GABrad Watson Frisco TXChristopher Greyard Suwanee GACarissa Liebowitz Suwanee GAOrrie McCrea Waycross GADan Joseph Atlanta GALaura Page Acworth GAAmy Henseler Atlanta GACarl Houghland Alpharetta GABenjamin Poxon Montgomery ALJeromy Risner Cumming GABrian Bohrer Wilmington NCHilary Krueger Asheville NCNaretha 'Timberlake Decatur GAJennifer Rawlins Conyers GABrandon Steele Decatur GASheltie Talley Leeds ALBeau Talley Leeds ALChristian Biorn Marietta GADenis Savenkov Atlanta GATam Shakur Atlanta GAErin Lawson Barnesville GAJennifer Barger Alpharetta GADiane Jones Snellville GAHenry Bednarz Knoxville TNRebecca Thurman Atlanta GALisa Weinert Marietta GAJerry Brown Smyrna GADavid Christy Birmingham ALGail Mercer Mableton GAMeridith Ussery Dunwoody GABobby Hall Kennesaw GATony Hammett Douglasville GATony Taylor Columbus GABarbara Hook McDonough GASeth Bailey Atlanta GAMichael Clarke Locust Grove GAKatheryn Pettus Atlanta GAAdam McCorkle Acworth GAJohn Pollard Locust Grove GAJonathan Fague Hoover ALJay Coull Midland GAAaron Pincus Pine Lake GASarah Williams Atlanta GAPhil Morris Columbiana ALSarah Quintero Lawrenceville GA

We look forward to seeing you on the trails soon!

GUTS Member Spotlight: Rebecca Watters

1. Name: Rebecca Watters

2. Age: 29

3. Hometown: Atlanta, Ga

4. Years running: 14

5. Trail Runner: Yes Ultra runner? Yes

6. Favorite Quote: “Only those who risk going too far can possibly found out how far one can go” –T.S. Eliot

7. Personal Philosophy: When you wake up tomorrow morning, make sure you are proud of your decisions today.

8. Personal hero: My sister, Rachel Watters

9. Current Book: “Wild” by Cheryl Strayed

10. Favorite vacation location: Mountains

11. Pet peeve: When people ask me stupid questions about being a twin. No, I don’t feel it when she is hurt.

12. Favorite place to run: Springer Mountain via the Approach Trail

13. Favorite time of day to run: Early morning. I love starting in the dark under the moon and then watching the sunrise!

14. Short term goal: Knock out a second 100 miler. Next one on the calendar is Yeti 100 in September 2016.

15. Long term goal: Western States

16. Best race experience: 2016 Cloudland Canyon 50 miler. The only DNF I have ever had was this race in 2015. I wanted to come back and redeem myself. I ended up placing 2nd female and 11th overall. Most importantly, I had an absolute blast and enjoyed every minute of the race!

17. Most monumental struggle during a race: 2015 Pinhoti 100 miler. Dealt with terrible nausea and awful weather conditions. I stopped eating, bonked, and my feet were trashed from the rain. I somehow dragged myself to the finish line. It wasn’t pretty!

18. Favorite piece of running gear: Nathan’s Hand Torch. I HATE headlamps. The hand torch rocks!

19. Favorite post-run food/drink: hamburger

20. Chronic injuries?: Nothing chronic (thank goodness!). But my right knee gets pretty mad at me if I am running a lot of steep downhills.

21. Favorite pacer and crew: Pacer – Daniel Murphree; crew – Rachel Watters. Those two really believe in me and would never let me quit!

22. Most intriguing item found on the trail: I must be too focused on running. I’ve never found anything cool!

23. Favorite non-running leisure activity: Exploring and going on adventures

24. Interesting fact about you that we’d never think to ask: I hate the smell of cooked bacon

GUTS Member Spotlight: Michael Richie

1. Name: Michael Richie

2. Age: 35

3. Hometown: Atlanta, Georgia

4. Years running: 4 years a trail runner

5. Trail Runner: ultra runner?

6. Favorite Quote: “Reality leaves a lot to the imagination.” – John Lennon

7. Personal Philosophy: to be mindful of thoughts and actions. By stopping to examine what’s going on in my head and how my body reacts physically, I am able to better understand the source of my actions and thoughts and can then guide them with more intention. Being mindful, present, and self-aware are the keys to being happy more often than not. It is also my secret for a successful trail run!

8. Personal hero: Katie Fisher

9. Current Book: The Bluest Eye by Toni Morrison

10. Favorite vacation location: Anywhere in the Caribbean

11. Pet peeve: People that only talk about trail running.

12. Favorite place to run: The Cherokee National Forest in Eastern Tennessee/The Grinder

13. Favorite time of day to run: Late afternoon/sunset

14. Short term goal: To get into Western States and hopefully snag one of those shiny buckles.

15. Long term goal: To stay healthy and injury free so that running can always be a part of my life.

16. Best race experience: Running the first 40 miles of the 2014 Thunder Rock 100. The most scenic miles I have ever run.

17. Most monumental struggle during a race: Climbing up the Chimney Top at Frozen Head State Park

18. Favorite piece of running gear: Pearl Izumi N3 trail shoes….band aids for my nips is a close second

19. Favorite post-run food/drink: QT roller food/an ice cold craft beer

20. Chronic injuries?: I’ve had lingering ankle issues but nothing too serious

21. Favorite pacer and crew: I don’t usually do pacer or crew☺

22. Most intriguing item found on the trail: I think I’ve found a couple of Richard Schick’s daisies before.

23. Favorite non-running leisure activity: Spending time with my nieces, Bailey, Ella, and Olivia

24. Interesting fact about you that we’d never think to ask: I’ve seen Phish 47 times

This was an awesome race!  I went up there for my 29th birthday with my girlfriend, and met up with fellow Georgia runner John Mollenhour. He ran the 50k, my girlfriend, Jill, ran the half marathon, and I ran the 50 miler. It was the most out of my element I have gotten in a long time. I like hard mountain races, like the Cruel Jewel 50M. This was flat, and all through sand dunes, with no trees (read: completely exposed). But, it was a 50 miler ON my birthday. I got to celebrate my life by doing my favorite thing in a beautiful place.

Monument Valley 50 Miler by Kat Schuller

There were other Georgia runners there as well, including Tyler and Jennifer Giles. Knowing people on the course made it even better, because I got to run into friends along the way.  The race started with a beautiful sunrise and prayer ceremony and we were off!  We got to run through many parts of Monument Valley and Navajo Nation that are traditionally closed to the public. The views really made the race worth it! 

The views were spectacular, but my legs were burnt out after about 16 miles. I really wanted to stop then, but knew there was only one climb, which I had to make it to. That climb started at mile 36, so I knew I would finish if I could stand the sand a few more hours.

I got off course around mile 25, and came into aid station at around 28 miles crying. I had already dumped sand out of my shoes at least 7 - 10 times, had blisters on my toes, and didn't see a trail marker for about 2 miles. That was the only low point (the red loop). Then I went out on the next loop (the white loop) and really had a good time! There were arches to see, wild horses, natural hogans, and I started passing people like crazy, sharing my lube, Advil, cheerful attitude, and Tiger Balm with runners who were also really struggling with that crazy sand.  A Navajo man on a horse encouraged me by telling me I only had another mile of sandy washes before it firmed up. Well, you can sort of call that encouragement. Another mile in sand is a LOT.  

After the white loop, finally I was at mile 36 and got to do the climb up the mesa to see the whole valley I ran through! Incredible! I was grateful for the climb and beyond ready to finish!  After you get done with the climb, you pass through the last aid station, with three uphill dirt-road miles to the finish. Torture, but at least I was almost done. 

I finished a little over 11 hours (a GOOD time on that course), and almost cried picking out my finishers award, a medal made with natural materials from the course. The half marathoners got these really cool Navajo bracelets, and the 50K runners got a mug. 

There was one main aid station called Three Sisters, which I had to pass through about 5 times. This made drop bag organization easy. The race also had tons of wonderful volunteers, Navajo people all over the course to support us (even some on horses!), and organic and gluten free food at aid stations. It was really well put on by Grand Circle Trails.  Overall, if you can even think about sand running, it's a great race. I personally hope never to see sand again!

After that, we road-tripped to Mesa Verde, Durango, Valley View Hot Springs, and Denver, where I met up with another Georgia Runner, Jenn (Smiley) Coker!  Best birthday I have ever had!

The Arkansas Traveler 100 and the Javelina Jundred Double by Michael Walcott

October is a great month for 100 mile races, but given the recovery time after a race, it’s difficult to get more than one in a month or so. Given my age, I don’t know how many years I have left, so I’ve begun planning my October 100s to optimize the time remaining. The AT 100 is early October and JJ 100 is at the end and in 2015, they were four weeks apart. I figured four weeks might be enough recovery time so I could run each in a respectable time so I went for it.

Arkansas Traveller 100

The AT 100 is a well organized race through the Ouachita National Forest west of Little Rock.  It is run primarily on forest service roads of varying conditions with a short section of single-track near the beginning. The course follows a 16 mile figure eight and a 42 mile out and back. The race begins with a short section of road followed by several miles of gently rolling FS road with an overall elevation gain. Around 8.5 miles you begin the only single track for the race. It’s not real technical and rolls for about 8 miles and dumps you out just below the start at the Lake Sylvia aid station. From this point on it’s all FS roads, some pretty smooth and some not-so-much.  

Lake Sylvia to Pumpkin Patch (5.7m)  You begin with a pretty good climb of almost 2 miles on a pretty good road.  At the top of the hill you enter an abandoned FS road to takes to you the PP aid station.  I found this section very tough on the way home; it was dark, I was tired and I kept tripping over the loose rocks. Knowing I had less than seven miles helped keep my head in the game.

Pumpkin Patch to Electronic Tower (2.3m) Easy section on good road

Rocky Gap to Lake Winona (3.3m) After a short section of rugged road the course merges with some well maintained gravel road, but there is a fair amount of local traffic as well. If it’s dry, you will get “dusted” as the locals zoom by kicking up choking clouds of dust.  As you near Lake W, you’ll pick up a lot of race traffic as well since the crews will be coming in and out of the area.

Lake Winona to Pigtrail (4.2m) Good roads, minimal traffic, and long rollers to climb and descend.

Pigtrail to Club Flamingo (3.3m) The smooth road ends and you’re back on unmaintained FS roads.

Club Flamingo to Bahama Mama (3.8m) Mixed section of good to fair road

Bahama Mama to Powerline (4.8m) Tough section on the outbound leg.  Steady climb early on what appeared to be a 4 wheeler path with some road near the end.

Powerline to Copperhead to Turnaround (9.9m) This entire section was on good, rolling FS road.  Once you reach the turnaround, you run the course in reverse to Lake Sylvia and then finish on a half mile paved road (all uphill) to the start.

Race Report - There is lots of historical data on previous runnings of the AT 100 and I was able to build a reasonable pace chart to run a sub 24 (the A goal),  I tend to start slow and move up as the race progresses.  It’s not that I get faster, I just slow down at a slower rate.  

My daughter came along to crew me and we camped in the group area less than a mile from the starting line.  The pre-race dinner was very good and there was lots of food.

The weather was perfect - clear, high in the low 70s, low humidity and the course was dry. The race began promptly at 6 am and I forced myself to walk every little hill even though I felt great. As I neared the 8 mile mark near the beginning of the single track I looked behind me and down through the switchback and there was no one behind me that I could see. I wondered if I had started too slow. (Note: You cannot start too slow).

Soon after I entered the single track I started catching other runners and I estimate that I did not get passed by more than three or four runners over the next 22 hours that I didn’t catch again later in the race. I hit every aid station within a couple of minutes of my target time through 52 miles. Then I started losing chunks of time.

By the turnaround I knew a sub 24 was history and by 70 miles I feared a sub 25 was history.  Then weird thought entered my head. The finish line is down a driveway lined with led lights and it looks very cool in the dark. I decided I wanted to finish in the dark and that meant i had to finish in 24:45 or better. So for the last 30 miles I focused on finishing in the dark and made it with a few minutes to spare (24:32). The post breakfast bash was excellent as well with a good variety breakfast foods from which to choose. Even with a cushioned shoe (Skecher Go Run Ultra) my feet felt like they had been beat with a hammer by the end of the race. The rocks took their payment.

I would highly recommend this race even for a first timer.  It does have a fair amount of elevation change (12,000’), but the climbs are not wickedly steep and the support is excellent.  The race does sell out a few months in advance so you need to plan ahead.

Javelina Jundred

The Javelina Jundred is a 100 mile party in desert east of Phoenix around Halloween.  In 2015 it started on October 31.  It’s costumes galore as many runners take the costume awards seriously.  I dressed as an ultrarunner - running a 100 miles is hard enough without worrying about a costume.  It is one of largest 100 mile races in the country and combined with the 100K put over 600 runners out on the course.

The course:  It’s six laps of a 15.3 mile loop with a shorter seventh loop to get the 100 miles.  Loops are run in washing machine fashion, clockwise for laps 1, 3, 5, and part of 7 and counterclockwise for the even numbered laps.  Think of a plate, tilt it about 15 degrees, start at the bottom and go clockwise and when you reach the bottom, reverse direction and go back.  The course undulates, but when you reach the higher points you can see back into the valley.  The overall elevation change is around 5200’, so it’s not a hilly course and for the most part the trail is very runnable.  The washing machine laps keep the race interesting.  You are never alone even at night.  There is always some coming at you or you can see headlamps in the distance.  Warning - do NOT brush up against vegetation in the desert.  It’s all covered in quills.  I moved over to let a runner by, brushed something and had to stopped to pull the quills out of my thigh.

Race report - My “A” goal was the sub 24 buckle (the larger version of the finisher’s buckle).  My concerns were the fatigue from the AT100 and the heat of the desert.  I again plotted a reasonable race plan and tried to be very conservative early.  The race began before dawn and the sunrise over the desert was worth a moment to stop and admire.  It wasn’t a hot year by normal standards, but it got warm.  Fortunately I was able to get ice at the aid stations and wrap it around my neck.  It really helped during the heat of the afternoon.  In the afternoon someone put out a cooler of popsicles in between the second and third aid stations.  It was a welcome treat.  I was hoping some would be left when I came through the other way, but they were gone.

Memorable moments:  Aid station #2 - Jackass Junction might have been the most interesting aid station I’ve ever seen in any race.  As I arrived on my third lap in the mid to late afternoon I heard the MC announce, “The bar is now open!” and a cheer went up.  Later on that evening during another visit I was unable to get service at the tables because most the volunteers were on the dance floor having a much better time than some of the runners and it was so loud nobody could hear anyone. It was surreal, not what you expect to find in the middle of the night in the middle of the desert.

In the middle of the night I noticed something moving in the brush and focused my headlamp in the area.  I saw a coyote trotting parallel to trail, eyes glowing in my light.  He did not appear threatening, just going about his business.  I saw several others cross the trail during the night as well.

When you start your final lap you get to wear a glow ring necklace which signifies you’re on the last lap. I got my necklace with a little over two and half hours to run the last nine miles to break 24 hours.  Very doable, but there was a nasty 2-3 mile section after the first aid station that was uphill and lots of loose rock.  The fourth time through really wore me out.  We had not run the cut-through trail back the start/finish and I had read it was good footing with lots of downhill.  It was true and I was able to make good time back to the main trail and less than 2 miles from the finish.  I covered the last nine miles in 2:09 and finished at 23:28 and collected my JJ100 buckle.

Like the AT100 I highly recommend this race, especially for a first attempt at 100.  The hardest part is the temptation to drop at the S/F line at the end of each lap.  If you complete four laps you get the 100K buckle and nearly 100 runners dropped at the 100K in 2015.

Wondering how your fellow runners fared at Operation Endurance (OE) 2016? Check the results online at https://ultrasignup.com/results_event.aspx?did=35284 

GUTS Wheel of Misfortune brought runners to the trails of Pine Mountain Recreation Area near Lake Allatoona Dam. Much fun/pain was had by all!

It was a pleasure to have 450+ runners and volunteers out on what turned out to be a near perfect day for some nice trail running.

We had the closest finish in the men's race I've ever seen, with Evan Dare just edging Matt Feldhake by 9/100's of a second. In the women's race, Kay Starosciak took the overall win. Full results are available on the GUTS website and have also been uploaded to Ultrasignup.  

What an amazing post-race event this year, with some hot chocolate to warm us up a bit, some awesome cookies from the Great American Cookie Company, and some of the best soups I have ever tasted from Executive Chef Ryan Cobb. 

It was great to have the nice people from Georgia Sports Chiropractic, Fleet Feet Sports, Mini of Kennesaw, and Food Should Taste Good out at the finish treating our runners. I'd also like to thank Samantha Taylor of Samantha Taylor Photography for taking some great photos of our runners. She is a great photographer and a super runner. Pictures are posted in a few albums on Facebook. 

Thanks to MHP (a Porsche Company), J Mclaughlin, CalyRoad Creamery, and a ton of other sponsors for a great set of prizes at the Raffle Tent. 

I'd also like to share my personal appreciation to the 51 volunteers that came out to make sure the event ran so smoothly. I can't imagine having a better crew. 

What a great day we had for the 9th Annual Red Top Rumble back in February!

Next year will be the 10th Annual Red Top Rumble and we hope to make it the best yet! Tentatively, mark your calendars for the race, Feb 5th 2017, and registration opening 10 am on Nov 7th.

2 Continents. 2 50ks. by Janice AndersonThis past January, I was finally able to achieve my long held desire of running a race in Antarctica. And as a bonus I ran a race in Chile too. The White Continent races offered the opportunity to fly to Antarctica, spend 1 night, and then run a marathon or ultra while visiting. The chance for a short flight vs a very long (8-10days) and rocky boat ride, was exactly what I was looking for. The visit was more than I expected. The summer weather was great for running (mid-30s) and the course was fun (hills, penguins, mud, gravel, snow). The scenery was drastic, stark and beautiful. Other than a bit of moss there was not a single bit of greenery.

Several days later, WC held the Punta Arenas (Chile) races. While Punta Arenas was a great little historic city, founded in 1841, and located north of the Strait of Magellan, the run itself was an endless stretch back and forth on the sidewalk along the water way. Although my Chile 50K time was a good bit faster than Antarctica, it was much tougher to run 50k on the sidewalk. If I am ever able to return, I would gladly fly back to Antarctica, but next time I’d run my Chile race on the trails.

SPILL YOUR GUTS “Don’t let a bear do it for you…..” Q: Can you explain trail etiquette….like passing on tight single track or how do you get rid of someone running behind you that you don’t want to run with?

A: If you are passing another person, first tell them “I would like to pass”. At the next spot that you feel comfortable tell them which side you will pass on, “passing on your left”, and then get it over with fast. To get rid of a “heel clipper” there are really only 2 options – either speed up enough to break them or find an excuse to let them pass (potty break, take too long at the station, tie your shoe, trip and fall).

Q: How can speed work benefit ultrarunners?

A: One of my mottos is “train slow, race slow" - by that, I mean if you train slow all the time, then you are going to race slow too. I am not prescribing that the average ultra-marathoner head to the track and start pumping out 200 meter repeats, but there are some cardiovascular benefits to anaerobic training.

Consider that faster running improves VO2 max, lactic acid threshold, and develops stronger muscles. So, what is VO2 max? It is the max volume of oxygen you can process. This max could be reached trying to run a 6 minute mile OR...trying to run up a mountain. Same difference. And what is lactic acid threshold? When you exercise you generate lactic acid in your blood. The higher the exertion, the higher the level of lactic acid. This by-product of exercise accumulates in the blood and causes muscular fatigue.

Studies show that anaerobic work over time, and therefore increasing lactic acid, trains the body to buffer the lactic acid and allows the body to exercise further without fatigue. Ultimately, maxing out your anaerobic system via speed work, can help you reach greater fitness overall, and greater capacity for high volumes of exercise.

Each quarter, we'll see just how well you know your fellow GUTS members. So ... take a wild guess at the mystery runner below.

Who is it?

Last quarter, our mystery person was Greg Myers!

Got GUTS news/info/updates? Don't wait for that email you always

delete, go ahead and send it anytime! newsletter@getguts.com

GUTS FatAss Donation

GUTS purchased and donated a $380 fancy backpack leaf blower to Sweetwater State Park.

This donation was made to recognize the park’s support for our events, specifically for the support of this year’s FatAss 50K.