Name: Julia Böttger
Residence: Germany
Occupation: Personal Trainer
Age: 35
Team: Salomon Trail running Team
Home page: Trailschnittchen

Favorite trail?
Trails at Aosta Valley / Tor des Geants

Trail or race you want to run?
Andorra Ultra trail

Can you describe an ordinary training week?
Most of the time I run 5 – 6 days a week in the mountains (I hate flat running) between 2 and 5 hours. I am trying to run different trails and terrain each time and to have a good time out there. Most weeks I also go swimming and biking as well and do some core training. The rest of the day is working, eating and normal life.

For long mountain races like Tor des Geants, what are your tactics?
Well for the Tor des Geants I had no tactic as it was the first time this race took place and the first time for myself to run several nights. The most difficult part was to decide where to sleep and how long. How much sleep do you need to keep going. But normally my tactic is just to follow my own race. when you do an ultra you have to run your own speed and your own race. do not care about the others, and you have to be patient. For example if you want to run a 100k race most of the time the real race starts after 50k.

For us living in the lowland, it is quite hard to achieve good mountain running techniques. It is possible to get strong for the uphills but the downhill part is hard. When reading about this topic you can see that there are two different approaches; either you do some long and hard quad burning downhills now and then to let the legs get used to it or you can develop a smooth technique with a fast turn over and short strides.
What is your opinion on this?
I think both approaches together will help you to get very good in downhill running. And you are right – most of the runners underestimated the difficulty in downhill running. This is the part of the race most of them struggle. It is very helpful to develop a very good downhill technique but you also need strong quads. You also should do some stability exercises to improve coordination!

How do you train for good uphill/downhill technique?
As I live next to the mountains and my training is 90% in the mountains I just train the uphill and downhill during running. For improving downhill it really helps to run behind a very good runner. Just follow his footsteps and moves and you get a feeling for it and you will learn to find your way down.

What can you improve?
Me? I am kind of a slow but steady runner. And I really slow down on flat boring gravel roads. So I should work a bit on my speed.

You won the Canadian Death Race this summer, what are your plans for the rest of 2012?
I still have a lot of Trail running Camps to guide and end of October I will run the Grand Raid de la Reunion.

Will you run the Swiss Iron Trail next year?
Don´t know yet. Depends on the date and my training.

Thank you Julia and good luck!

All masters.

Photo by The North Face

Name: Elizabeth “Lizzy” Hawker
Residence: Switzerland
Occupation: Freelance writer and outdoor instructor (but scientist by profession)
Age: 36
Team: The North Face
Home page: http://www.lizzyhawker.com

Favorite trail?
Too hard a question to answer!

Trail or race you want to run?
So many dreams of trails and races to run …..

Can you describe an ordinary training week?
There is no real ‘typical’ week – my training tends to vary during the year depending on the race or challenge I am focusing towards next – i.e. whether marathon distance or shorter, city (i e flat roads) or mountain, or ultra distance (roads, trails or mountains). Each type of running requires quite different training. Over the years I have built up a high level of ‘base endurance’ – so for my next focus race I just adjust training to meet those specific needs.

What are your goals for 2012?
100km World Championships, Comrades (South Africa), Western States 100 (USA), Swiss Irontrail, Swiss Alpine Davos, The North Face Ultra Trail du Mont Blanc, Spartathlon.

For hard mountain races like UTMB, what are your tactics?
I rarely have ‘tactics’ for a race; my focus is very simple – I try just to run the best that I can at each moment of the race, to give ‘all’ that I can, to feel joy in my run, and to share an incredible experience with my fellow competitors.

For us living in the lowland, it is quite hard to achieve good mountain running techniques. It is possible to get strong for the uphills but the downhill part is hard. When reading about this topic you can see that there are two different approaches; either you do some long and hard quad burning downhills now and then to let the legs get used to it or you can develop a smooth technique with a fast turn over and short strides. 
What is your opinion on this? 
It very much depends on the race that you are training for. For a short, fast mountain race with downhill section then speed is paramount and you need to build up your confidence and technique for fast descent. For a long mountain ultra then the technique is much more conservative with small, light steps … imagine descending 1000m over technical terrain with still more than 20 hours of racing ahead of you ….
It does help if you can find terrain similar to that of the race on which to train, but it is also possible to train well wherever you are – I was successfully racing in the mountains even when I was living in the flatlands of the UK and training only on road and canal paths.

What can you improve?
I don’t think you ever stop improving – you learn from each and every training run or race. All the experiences you have give you something to take forward into the next. That is part of the beauty of life.

Can you decide by yourself which races to attend to or is it “mandatory” to run UTMB, Trans Gran Canaria and other North Face races for you and the other in the team?
For me it is incredibly important that I have complete autonomy in deciding my races – as a trail runner you have to be free to make the race choices that are right for you in each moment. Of course it is great also when it is possible to run a The North Face race.

You where almost 3 hours ahead the second woman in your impressive win of UTMB last year. Is that the way you like it or do you prefer a hard duel all the way? 
As I said for me it is more important just to think about running the best that I can in each moment of the race. Each and every race is different, so whether I am leading from the start or have a hard duel, I enjoy it for what it is.

Did you run solo all the way or did you run with some guys?
It varied throughout the race, sometimes I was completely alone for long stretches, at other times there were male runners in sight or near.

Thank you Lizzy and good luck!

All masters.

Photo by Salomon

Name: Julien Chorier
Age: 31
Residence: Saint Thibaud de Couz (FR)
Occupation: Safety and Environment Engineer
Team: Salomon

Favorite trail?
I like ultra races in the mountains, for the aspect of discovery and the mental challenge. I think that I’m starting to really perform around the 80km mark.Variety is good. My weight (quite heavy) does not make it easy for me on snow.

Trail or race you want to run?
The next one coming up, I hope. I really enjoy discovering new regions as a runner. The change of scenery and being in the mountains, that’s what makes these adventures memorable.

Can you describe an ordinary training week?
I do 6 sessions, one of them on a bike. Out of the 4 running sessions, one of them is a ‘nature’ outing lasting from 1.5 to 2 hours, one is a track session (in the Spring it’s about 15x500m, more in the Summer) and one specific session (work on ascents: 30/30). I try to keep Mondays as my day off. The organisation in conjunction with my job is difficult, I train either at 6am, at midday or at 7pm…

What are your goals for 2012?
My schedule is almost finished the first half. February 12 Phoebus trail, trail citadels April 8, May 5 trail Nivolet-Revard, May 18 ultra trail of Mount Fuji, June 23 Zugspitz ultra trail. I should also go through Chamonix at the end of August for UTMB.

For hard mountain races like UTMB, what are your tactics?
My tactic is simple, try to concentrate on my own race. I go to my pace without experiencing the pace of others. Then I focus on the trail, my diet, my hydration …

For us living in the lowland, it is quite hard to achieve good mountain running techniques. It is possible to get strong for the uphills but the downhill part is hard. When reading about this topic you can see that there are two different approaches; either you do some long and hard quad burning downhills now and then to let the legs get used to it or you can develop a smooth technique with a fast turn over and short strides.
What is your opinion on this?
My opinion is that you have to train long downhills. We must be vigilant and make this type of training a long time before a race for recovering.

How do you train for good uphill/downhill technique?
I live near the mountain and makes a lot of jogging on difficult roads. I do not work specifically this type of effort.

What can you improve?
I hope to improve my velocity.

You had a great 2011 with two big wins in Hardrock 100 and Grand Raid Reunion,
are you in the shape of your life or is it increased experience in mountain running that makes the difference?
I think with experience I prepare better my objectives. This experience also allows me to run better.

You have a family, are they joining you on the trips?
Yes, on most of the races I’m moving the family. My wife and my daughters give me assistance, supplies. It’s was a great help.

How do you combine work, family and training?
It’s hard but with a lot of organization I manage to juggle my training, my work as an engineer and my family. Since early 2011 I work a little less to try to be better on running and have time with my family.

How do you compare UTMB, Hardrock and Grand Raid Reunion?
These three very different races have in common the same distance (100 miles) and the same ascent (approximately 10,000m). Otherwise the trails, climate, altitude, make the races completely different.

Thank you Julien and good luck!

All masters.

Jez Bragg UTMB 2011. Photo by The North Face

Name: Jez Bragg
Age: 30
Residence: Dorset – south coast of England
Occupation: Construction Project Manager and member of The North Face Global Athlete Team.

Favorite trail?
The West Highland Way in Scotland.

Trail or race you want to run?
Race: Western States 100 in California. This year will be my third time. It lures me back each year….
Trail: This summer I hope to run the Tour de Monte Rosa through Switzerland and Italy as part of my race training for UTMB. I love exploring new long distance trails in the Alps.

Can you describe an ordinary training week?
I typically run 100-120 miles per week during peak training in preparation for a race like UTMB or Western States. I will run twice a day most days with long runs at the weekends, quite often on back to back days. Nearly all my training is off road, either along the spectacular Jurassic Coastline in Dorset, or in the mountains of Scotland or Wales. My training will be very specific to the race I’m preparing for – trying to replicate the trail conditions I will face.

What are your goals for 2012?
My long term goal is to continue to improve as runner. So far, in my 8 year career, I have got faster every year! Clearly I hope to maintain this in 2012. I will be focusing on the Western States 100 and UTMB races, both of which I will really be aiming to perform well at. The podium is a target for both.

For hard mountain races like UTMB, what are your tactics?
My approach to the really long races is to set off at a sensible, sustainable pace, and maintain it throughout. It’s how I’ve run my best races, and it’s the way I can bring out the best in myself as a runner. The UTMB’s field of elite runners is so deep that many of the top runners are racing hard from the start, which in most cases is not sustainable. The smart runner is the one who is most likely to succeed at UTMB.

For us living in the lowland, it is quite hard to achieve good mountain running techniques. It is possible to get strong for the uphills but the downhill part is hard. When reading about this topic you can see that there are two different approaches; either you do some long and hard quad burning downhills now and then to let the legs get used to it or you can develop a smooth technique with a fast turn over and short strides.
What is your opinion on this? How do you train for good uphill/downhill technique?
Efficient down hill running is obviously extremely important for UTMB. It is difficult to recreate the conditions without training on mountains with 1,000+ of vertical ascent/ descent. I personally don’t have those sorts of climbs close to where I live, so I travel to places to find the right terrain. My UTMB training will often just involve repetitions of 1,000m+ mountains in Wales or Scotland. Maybe four or five repetitions in a day. Quick footwork with short, fast strides, is very important for downhill running. You are likely to damage your leg muscles by prolonged overstriding. Weighted lunges from a raised step is a good core strength exercise to help prepare your body for the rigours of long, technical, down hill running.

What can you improve?
I am always trying to improve as a runner. This winter I’ve been focusing on core strength training and cross training to help build strength for the season ahead. I have taken around 6 weeks off running completely to help my legs recover from last season, and to recharge my body and mind. Ultra distance trail running is very tough on the body so it’s a way of helping to stay healthy and prolong my career.

What was your feeling before you got sick during last UTMB, were you heading for the podium?
I was in 12th place and was starting to move through the field. My legs felt great but I couldn’t breather properly due to a chest infection. I had trained really well for the race but it was something completely out of my control. It was very disappointing, but it has helped to re-motivate me and I can’t wait to get back to the big races this year.

Is it your turn to win UTMB this year?
I hope so – I’m due good year!

Thank you Jez and good luck!

All masters.

Photo by Salomon

Name: Iker Karrera
Age: 37
Residence: Tolosa, Basque County
Occupation: Rural Development Technician
Team: Salomon

Favorite trail?
Anyone in Aralar or in the Pyrenees, (near my home).

Trail or race you want to run?
There are many, more than I could run in my life. Because the world is full of beautiful mountains and I would like to run at all.

Can you describe an ordinary training week?
It depends on the season of the year. In winter I can run less, I do other activities too as nordic ski and bike. More or less I try to training 6 days a week and the other day I do active rest. Not too many hours a day and in weekends running or skiing from 8 to 10 hours.
Spring and Summer season, with better weather, there is no snow in the Pyrenees and we are already in racing season. The workouts are longer lasting, more charge, more intense and still doing a day of active rest.
On weekends increases the volume of hours over the winter but also depends on my work as I can organize my week depending on it.

What are your goals for 2012?
My goals are to improve my quality, run better and have fewer physical problems (I have had not many injuries but,….). Enjoy running, the results come if I´m training well and enjoying the mountains. I have no specific target.

For hard mountain races like UTMB, what are your tactics?
Train very hard and prepare all the detail of the race as well as possible; the weather condition, food, clothing,…). Trying to read the race as good as possible. Being mentally flexible, making decisions, to go and have someone you can trust to follow during the race, which gives you support throughout.

For us living in the lowland, it is quite hard to achieve good mountain running techniques. It is possible to get strong for the uphills but  the downhill part is hard. When reading about this topic you can see that there are two different approaches; either you do some long and hard quad burning downhills now and then to let the legs get used to it or you can develop a smooth technique with a fast turn over and short strides.
What is your opinion on this?
It depends on the slope, the type of ground, if it is grass, loose stones, rocks, tree roots, if the way is straight or curvy, wet or dry,… according to this, you have to go for length and frequency of the past. There isn´t a technique-fits good to all. Also depends on how good is your technique, your physique, if you are big or small, heavy or light,… always looks for maximum energy efficiency with minimal physical effort.

How do you train for good uphill/downhill technique?
I have ran in the mountain in uphill and downhill from I was a child. I haven´t worked too much on the specific technique. I do it in a so natural way that I can.

What can you improve?
Everything can be improved.

2011 was the year of your big breakthrough, how come?
I want to think it is because the consequent of years of progression and a lot of work training in the mountain. Also because in the main races, from my viewpoint, the things went well with good results. The mass media do that people start to hear your name. Many circumstances that come together at one time.

During UTMB last year, Kilian increased the speed on the last section and took the first place 8 minutes ahead of you. Was it a team order to let Kilian win or was he just too strong?
Kilian won because he was the stronger. He was the stronger during the whole race. We could realize about this during the race.

Is it your turn to win UTMB this year?
In this moment, on the dates we are, I´m not thinking about that. I just think in train well, try do make good races before the UTMB and to be in the beginning of the UTMB in the best condition as is possible. Then the race will put each of us in our place.

Thank you Iker and good luck!

All masters.

In a new series of interviews called “Mountain Masters” we will learn from some of the best mountain runners in the world. Stay tuned for the first interview landing tomorrow!

/Erik