Colorado-based long distance runner and Ultimate Direction-sponsored athlete Tim Waggoner shares some insight into his love of running, training techniques, and philosophies on hydration.
1. How did you get involved with long distance running and why do you love it so much?
I ran in grade school up through college and then took a break for about 5 years. I started racing triathlons and accidentally qualified for the Hawaii Ironman in my 3rd triathlon ever. Then I sort of had to start running long. I love being fit and fast. I think if I couldn't run I would enjoy any other endurance sport (or weight lifting) just as much.
2. What is your training philosophy and what is a typical training week like for you?
Build an aerobic base and mileage first. With out that, high intensity training won't yield results. And eat healthfully. I see too many people treating their cars better than their bodies. I plan 3 key workouts a week and then do them when it feels right. If I head out to run easy but end up feeling awesome then I run a hard session instead. And if I go out to run hard or long and I feel horrible then I do an easy recovery run instead. It's simply listening to my body and train according to my energy and mental state. I used to be a high mileage runner but at 40 years old I see far more benefit and gains from high intensity. We overestimate the loss of our endurance and I think we also overestimate the benefits of high mileage once an athlete has put in years of it. At a certain point the gains become minimal. I see too many guys putting up big weeks but there's no real specific work in those weeks and after a while, once they've adapted completely to that mileage then there are no gains. I feel I can get more out of 60 miles than most people can get out of 100.
3. You're covering some pretty long distances under stressful conditions. How do you stay motivated?
I don't! I burn out pretty quickly and need to take time off. Every year I take 4-6 weeks off completely. This allows me to come back with a sharper focus and also stay very healthy. I used to be motivated 24/7 but after 30 years of endurance training it isn't always there now. With 2 sons and a wife I see more benefit now of bagging a run when I'm not motivated and giving my energy to them instead. But with that said, when I am motivated I tend be super motivated and intense which is also why I burn out quickly. I'm pretty up and down.
4. What's your philosophy on hydration?
20-30oz an hour with sodium intake of ~300mg an hour when it's hot. I get all of my calories through fluid when I'm training simply because solids can dehydrate you further and also stress your stomach. Fluids need very little digestion. There's also something to idea that you should drink when your thirsty... your body will almost always tell you what it needs if you listen.
5. How many pairs of shoes do you go through during a typical year?
Maybe 2 pair? I buy my shoes from the thrift store and can usually put about ~1500 miles on the right pair. I also rotate shoes very frequently so if I'm rotating between 3 pairs maybe only 1-2 pair has to go each year. I'm not big in to shoes... if they fit then use them.
6. What are the biggest mental challenges during a long race?
For me personally it's staying positive and competitive. I don't really have an ego anymore when it comes to racing. I also tend to not enjoy racing so staying positive is tough.
7. What role do you feel gear plays in your races?
Certain gear is crucial to me. Sunglasses are one. I'm super careful with my eyes especially at high altitude. A good pair of polarized glasses is a must. Hydration and the ability to carry it are also huge. It doesn't matter how fit you are, if you don't hydrate and eat adequately then your body is going to shut down. At Leadville last year I feel I beat many guys much fitter than me... but my nutrition was nearly perfect.
8. What type of food did you bring? Can you describe a typical day’s rations?
Yesterday I rode for 5 hours and ate only dates and dried plums. I typically try to eat a bar every ~1.5 hours though. I drink most of my calories which is maltodextrin and sucrose or fructose. I definitely don't need a ton of calories in training. At Leadville though I did eat about 750 calories in the first hour and was then able to take in ~300-400 per hour after that.
9. You've been a UD user for quite some time. Why UD and what are some of your favorite products?
There is no better water bottle out there... I've looked. They never leak and kicker valve is genius. I used a bottle waist pack at Leadville and had a handheld with me every step.10. You've raced all over the world, what are some of your favorite memories?
I raced in Japan a couple of times on an island called Miyakojima which was nothing but white sand beach and lush rain forest. I loved that race. Plus the run was 26.5 miles which I liked. I raced the Duathlon World Championships in Barcis Italy a few years ago and got to spend ~4 days in Venice. Venice was amazing. The race was fine.
11. Anything else?
My wife is an amazing woman.
