Traci Falbo Interview Oct 14, 2013 -- Below is my interview with Grand Slam finisher, Gold Medal winning US 24hr Team member, pilot, wife, mom, pediatric physical therapist, and soon to be 50 marathons in 50 states finisher, Traci Falbo. Thank you to Traci for taking time out of your very busy schedule to give us this great interview! You are an inspirational runner for us all. -Zane
You have had a pretty exciting year thus far propelling the US Woman’s 24hr Team to a gold medal with your 4th place finish and then completing the grueling Grand Slam of Ultra Running (Western States 100, Vermont 100, Leadville 100, Wasatch 100). How are you feeling physically?
2 weeks after Wasatch 100, I paced (3:55 group) the Air Force Marathon in Dayton, OH and it was waaayyy harder than it should have been. I have been running very low mileage and trying to recover, but I still don't feel quite right. I just did a double marathon this weekend (10/12 & 10/13)[3:23 & 3:27]. I didn't know what to expect and thought my goals were lofty, but somehow I met my goals! I know that my speed is gone and I need to work on getting it back.
Sub 3:30 double marathons seems pretty speedy!
You always seem to be one of the most cheerful and positive runners in the field, how are you doing mentally after the GS?
After watching me in the Netherlands and seeing me after Leadville, I am glad you still think that I am cheerful & positive :) When it gets rough, especially at the end of races, I lose my cheery. Mentally, I am ready to start training hard again. Doing the 24 hr World Championship, the Slam, and running as much as I did in between them was rough. I had some mental lows from Vermont 100 until about 2 weeks ago.
Well maybe not 'always' cheery :)
Let's go back to the 24hr World Championships, each time you came to the aid station the last several hours I was sure you could not continue, but you did. Can you talk us through the last few hours of that race?
Geez...I knew I didn't look good, but not like I was going to keel over :) The last few hours I was done...stick a fork in me. I had gone out faster than I knew I should have in the beginning. But, it was only my 2nd 24 hour race and I knew I was in better shape and thought, "hey maybe I can hold it". Ha ha ha....NOPE...I hit 100 miles in 15:30. It took me 8.5 hours to squeak out another 42ish miles. Shortly after I was at 100 miles, I wondered if I could even run the 137.98 that I did when I qualified. The weather in the night was brutal. I told Jon Olsen that it seemed daunting around 6 hours to go...he just said "try not to think about it" How do you do that when all you have is time? The only reason I kept going was for the team. Mike Spinnler ("bad cop") told me every lap (with slight variations) for the last 4 hours...Japan is within 5K. You have to keep going. Then, he would look at me and say something like "start shuffling." I wanted to walk, but he wouldn't let me. Then, Howard Nippert ("good cop") was there saying he was proud of me and he knew I could do it. I thought back to Howard's inspirational talk the day before about representing our country. Both coaches motivated me in different ways and I am soooo thankful for them!!! I just couldn't be the reason we lost the Gold that we were in contention for. I kept going for the team and for the USA. It sounds hokey, but I didn't care about a personal PR...I felt pressure and couldn't disappoint.
You certainly did not disappoint. That was one of the gutsiest performances most of us there had ever seen and you definitely earned that gold medal! You are an auto qualifier for 2014-what are your goals for next year's World Championships?
I am excited to have earned a spot as an auto qualifier. My goals this year going in were: score for the team (lofty with Connie, Sabrina, and Suzanna), be in the top 10 in the World (I also thought was lofty, given I was ranked in the upper teens), and get a PR. That is the first time I have ever accomplished all my goals, as I tend to aim high. For next year, I'd like to run 150 miles and score for the team. I would like to help defend our Gold Medal!
The US is certainly shaping up to have a great 24hr Team for 2014 and I know many of us are looking forward to see you all run!
So how did you get started in running?
I started running a marathon a year. Then, I found out about the 50 states club and started rapidly accumulating states, doing more frequent racing and even started doing doubles (Sat/Sun marathons).
Then why make the jump to ultras?
My running partner, Jeff Mires always wanted to do a 100 miler and asked me if I'd train and do one with him. My mileage wasn't far off from the Ultraladies training plan (maxes out at 75 miles/week). So, I said why not? I did my first 50 miler in October of 2011 and a subsequent 100 miler in December of 2011. We trained together and ran the whole thing together for fun. I couldn't believe it wasn't horrible. I ran another 100 miler in March of 2012 and won in a fairly good time. That's when I realized I was good at the distance. It just sort of snowballed from there. I didn't even know about the 24 hour team until the end of October 2012, when Connie Gardner told me about it at a race. I saw that I had until 2/14/13 to qualify. I was in good 50 mile shape, but not 100 mile shape. I saw a race in NC on New Year's Eve. Only 2 months to get my mileage up and try it. I was sooo excited I managed to qualify on my first go at 24 hours.
Wow, that is a pretty rapid progression! What is your life like outside of running?
I am a pediatric physical therapist for children age birth to 3 years old. I am part of the Early Intervention program in my state. I go from home to home and work with children who aren't meeting gross motor milestones for one reason or another. I have 2 children: Mackenzie 16, and Logan 14. Mackenzie runs track and cross country. Logan is going to try out for the golf team this year. My husband, Mike and I enjoy traveling and flying. He is a flight instructor and took me from no knowledge about planes to getting my private pilot's license. Those things keep me pretty busy. My friendship/socialization time is combined with running. I run 4/5 days with friends.
I know you have one of the best crew chiefs around [since all of us pilots are great planners :) ], and also a very dedicated pacer for your grand slam. Can you brag about them a little?
My husband, Mike Falbo is my crew chief. He has been at both of my 24 hour races (standing in cold, windy and rainy conditions both times). He crewed all 4 slam races. He puts up with my crap, which is admirable, because I lose my cheery as the race goes on :) He knows that crewing is critical in saving me time when it counts and does his best to anticipate my needs when I start deviating from my spreadsheets. I wouldn't be successful without him. He has also been supportive of my crazy race schedule, as my running passion pulls time away from us. Troy Shellhamer is a phenomenal runner in his own rite. Somehow, he was nice enough to pace me for the 3 mountain races which were all horrible in my opinion. I puked at all 3 mountain races, was bitchy, had to walk due to all the puking and not being able to keep calories down. He always stayed with me (even when I irrationally asked him to leave me), kept me going when I didn't want to, and for some reason is still my friend :) despite seeing the depths of me!
It sounds like there were some challenging points during your GS. Walk us through the Grand Slam race by race. You had ups and downs, what were the most trying times and the most rewarding?
I did well at Vermont and not so well a the other races. It humbled me and made me question my abilities as a runner. I realized that I am not a mountain runner. I think I am built for constant running. The running/power hiking component to the mountain races is difficult for me as I don't have the ability to train in that type of terrain. The most trying time was at Wasatch. I really didn't want to run Leadville mentally (not a good way to start 100 milers) and absolutely didn't want to run Wasatch. I stayed positive at Wasatch until we got lost for 2 miles and consumed about 45-50 minutes around mile 65. From that point on, mentally I lost it and physically the course is a booger from 79-89 (very technical/rocky/difficult to run terrain). The most rewarding was talking a friend out of DNF'ing at Wasatch at mile 61 aid station. He had the paper out and was ready to sign it. He finished strong despite his brief mental low. I helped someone else that day and that will stay with me forever. A guy name Jimmy Dean helped me at Leadville with my pack. I thanked him...he said "pay it forward"...I did at Wasatch. That's what is great about ultras and the people involved in them. It's a community that helps each other...down to earth people that genuinely care.
I couldn't agree more about the ultra community.
How did you train for the GS?
I didn't. That was my problem. I trained for 24 hour Worlds in May and tried to get trails in. I was focused on Worlds and had limited time between the two :) I had the endurance, but not enough time to get hill work and trail work into my training.
In race nutrition can be an issue for all 100 mile runners, esp at altitude. How do you tackle this challenge?
I don't think I have it figured out. I got sick at all the mountain races. I tried to use the same things I normally do. I tried to stay hydrated and keep taking in whatever calories that I could get down.
As one of the top female ultra runners, what are your tips for other females just coming into the sport?
I don't see myself that way, but thanks for the accolades. There are sooo many other better ultra runners in the sport that I look up to. Tips for female runners: Anything is possible if you set your mind to it. The McMillan calculators don't work for me. I can run much better the longer I go. So, just run, have fun, stay positive and aim high! Try everything and see what you like. I am fairly new to ultras and am still trying to figure out what I like best.
Who in the sport today do you look up to?
Connie Gardner who I don't think gets enough credit. She's won something like 20-100 milers, and I have no idea how many ultras. Pam Profitt Smith who is a great runner and genuinely nice person. Sabrina Little whose first race of any kind was basically a 100 miler! Suzanna Bon, Denise Bourassa, Joelle Vaught. On the men's side: Ian Sharman who is a fantastic land speed runner and now has proven himself a phenomenal mountain runner...not many can do both. Keith Straw-pink tutu man as some know him. He has done at least 300 marathons and ultras. He never has crew or pacers except at Badwater and has never DNF'd.
What are your goals for the next year?
I'd like to finish up running a marathon (sub-4) in all 50 states, run on the 24 hour team with the above goals, and break 3 hours in a marathon. I want to do some new races, run with friends, and meet new ones!
You have had a pretty exciting year thus far propelling the US Woman’s 24hr Team to a gold medal with your 4th place finish and then completing the grueling Grand Slam of Ultra Running (Western States 100, Vermont 100, Leadville 100, Wasatch 100). How are you feeling physically?
2 weeks after Wasatch 100, I paced (3:55 group) the Air Force Marathon in Dayton, OH and it was waaayyy harder than it should have been. I have been running very low mileage and trying to recover, but I still don't feel quite right. I just did a double marathon this weekend (10/12 & 10/13)[3:23 & 3:27]. I didn't know what to expect and thought my goals were lofty, but somehow I met my goals! I know that my speed is gone and I need to work on getting it back.
Sub 3:30 double marathons seems pretty speedy!
You always seem to be one of the most cheerful and positive runners in the field, how are you doing mentally after the GS?
After watching me in the Netherlands and seeing me after Leadville, I am glad you still think that I am cheerful & positive :) When it gets rough, especially at the end of races, I lose my cheery. Mentally, I am ready to start training hard again. Doing the 24 hr World Championship, the Slam, and running as much as I did in between them was rough. I had some mental lows from Vermont 100 until about 2 weeks ago.
Well maybe not 'always' cheery :)
Let's go back to the 24hr World Championships, each time you came to the aid station the last several hours I was sure you could not continue, but you did. Can you talk us through the last few hours of that race?
Geez...I knew I didn't look good, but not like I was going to keel over :) The last few hours I was done...stick a fork in me. I had gone out faster than I knew I should have in the beginning. But, it was only my 2nd 24 hour race and I knew I was in better shape and thought, "hey maybe I can hold it". Ha ha ha....NOPE...I hit 100 miles in 15:30. It took me 8.5 hours to squeak out another 42ish miles. Shortly after I was at 100 miles, I wondered if I could even run the 137.98 that I did when I qualified. The weather in the night was brutal. I told Jon Olsen that it seemed daunting around 6 hours to go...he just said "try not to think about it" How do you do that when all you have is time? The only reason I kept going was for the team. Mike Spinnler ("bad cop") told me every lap (with slight variations) for the last 4 hours...Japan is within 5K. You have to keep going. Then, he would look at me and say something like "start shuffling." I wanted to walk, but he wouldn't let me. Then, Howard Nippert ("good cop") was there saying he was proud of me and he knew I could do it. I thought back to Howard's inspirational talk the day before about representing our country. Both coaches motivated me in different ways and I am soooo thankful for them!!! I just couldn't be the reason we lost the Gold that we were in contention for. I kept going for the team and for the USA. It sounds hokey, but I didn't care about a personal PR...I felt pressure and couldn't disappoint.
You certainly did not disappoint. That was one of the gutsiest performances most of us there had ever seen and you definitely earned that gold medal! You are an auto qualifier for 2014-what are your goals for next year's World Championships?
I am excited to have earned a spot as an auto qualifier. My goals this year going in were: score for the team (lofty with Connie, Sabrina, and Suzanna), be in the top 10 in the World (I also thought was lofty, given I was ranked in the upper teens), and get a PR. That is the first time I have ever accomplished all my goals, as I tend to aim high. For next year, I'd like to run 150 miles and score for the team. I would like to help defend our Gold Medal!
The US is certainly shaping up to have a great 24hr Team for 2014 and I know many of us are looking forward to see you all run!
So how did you get started in running?
I started running a marathon a year. Then, I found out about the 50 states club and started rapidly accumulating states, doing more frequent racing and even started doing doubles (Sat/Sun marathons).
Then why make the jump to ultras?
My running partner, Jeff Mires always wanted to do a 100 miler and asked me if I'd train and do one with him. My mileage wasn't far off from the Ultraladies training plan (maxes out at 75 miles/week). So, I said why not? I did my first 50 miler in October of 2011 and a subsequent 100 miler in December of 2011. We trained together and ran the whole thing together for fun. I couldn't believe it wasn't horrible. I ran another 100 miler in March of 2012 and won in a fairly good time. That's when I realized I was good at the distance. It just sort of snowballed from there. I didn't even know about the 24 hour team until the end of October 2012, when Connie Gardner told me about it at a race. I saw that I had until 2/14/13 to qualify. I was in good 50 mile shape, but not 100 mile shape. I saw a race in NC on New Year's Eve. Only 2 months to get my mileage up and try it. I was sooo excited I managed to qualify on my first go at 24 hours.
Wow, that is a pretty rapid progression! What is your life like outside of running?
I am a pediatric physical therapist for children age birth to 3 years old. I am part of the Early Intervention program in my state. I go from home to home and work with children who aren't meeting gross motor milestones for one reason or another. I have 2 children: Mackenzie 16, and Logan 14. Mackenzie runs track and cross country. Logan is going to try out for the golf team this year. My husband, Mike and I enjoy traveling and flying. He is a flight instructor and took me from no knowledge about planes to getting my private pilot's license. Those things keep me pretty busy. My friendship/socialization time is combined with running. I run 4/5 days with friends.
I know you have one of the best crew chiefs around [since all of us pilots are great planners :) ], and also a very dedicated pacer for your grand slam. Can you brag about them a little?
My husband, Mike Falbo is my crew chief. He has been at both of my 24 hour races (standing in cold, windy and rainy conditions both times). He crewed all 4 slam races. He puts up with my crap, which is admirable, because I lose my cheery as the race goes on :) He knows that crewing is critical in saving me time when it counts and does his best to anticipate my needs when I start deviating from my spreadsheets. I wouldn't be successful without him. He has also been supportive of my crazy race schedule, as my running passion pulls time away from us. Troy Shellhamer is a phenomenal runner in his own rite. Somehow, he was nice enough to pace me for the 3 mountain races which were all horrible in my opinion. I puked at all 3 mountain races, was bitchy, had to walk due to all the puking and not being able to keep calories down. He always stayed with me (even when I irrationally asked him to leave me), kept me going when I didn't want to, and for some reason is still my friend :) despite seeing the depths of me!
It sounds like there were some challenging points during your GS. Walk us through the Grand Slam race by race. You had ups and downs, what were the most trying times and the most rewarding?
I did well at Vermont and not so well a the other races. It humbled me and made me question my abilities as a runner. I realized that I am not a mountain runner. I think I am built for constant running. The running/power hiking component to the mountain races is difficult for me as I don't have the ability to train in that type of terrain. The most trying time was at Wasatch. I really didn't want to run Leadville mentally (not a good way to start 100 milers) and absolutely didn't want to run Wasatch. I stayed positive at Wasatch until we got lost for 2 miles and consumed about 45-50 minutes around mile 65. From that point on, mentally I lost it and physically the course is a booger from 79-89 (very technical/rocky/difficult to run terrain). The most rewarding was talking a friend out of DNF'ing at Wasatch at mile 61 aid station. He had the paper out and was ready to sign it. He finished strong despite his brief mental low. I helped someone else that day and that will stay with me forever. A guy name Jimmy Dean helped me at Leadville with my pack. I thanked him...he said "pay it forward"...I did at Wasatch. That's what is great about ultras and the people involved in them. It's a community that helps each other...down to earth people that genuinely care.
I couldn't agree more about the ultra community.
How did you train for the GS?
I didn't. That was my problem. I trained for 24 hour Worlds in May and tried to get trails in. I was focused on Worlds and had limited time between the two :) I had the endurance, but not enough time to get hill work and trail work into my training.
In race nutrition can be an issue for all 100 mile runners, esp at altitude. How do you tackle this challenge?
I don't think I have it figured out. I got sick at all the mountain races. I tried to use the same things I normally do. I tried to stay hydrated and keep taking in whatever calories that I could get down.
As one of the top female ultra runners, what are your tips for other females just coming into the sport?
I don't see myself that way, but thanks for the accolades. There are sooo many other better ultra runners in the sport that I look up to. Tips for female runners: Anything is possible if you set your mind to it. The McMillan calculators don't work for me. I can run much better the longer I go. So, just run, have fun, stay positive and aim high! Try everything and see what you like. I am fairly new to ultras and am still trying to figure out what I like best.
Who in the sport today do you look up to?
Connie Gardner who I don't think gets enough credit. She's won something like 20-100 milers, and I have no idea how many ultras. Pam Profitt Smith who is a great runner and genuinely nice person. Sabrina Little whose first race of any kind was basically a 100 miler! Suzanna Bon, Denise Bourassa, Joelle Vaught. On the men's side: Ian Sharman who is a fantastic land speed runner and now has proven himself a phenomenal mountain runner...not many can do both. Keith Straw-pink tutu man as some know him. He has done at least 300 marathons and ultras. He never has crew or pacers except at Badwater and has never DNF'd.
What are your goals for the next year?
I'd like to finish up running a marathon (sub-4) in all 50 states, run on the 24 hour team with the above goals, and break 3 hours in a marathon. I want to do some new races, run with friends, and meet new ones!
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