I come from an active, competitive family that did a lot of hiking and staying in huts (or “tramping” as we call it in New Zealand, where I’m from) when I was growing up. Even as a kid, I was running almost every day and racing cross country, mountains, and roads, which was normal in New Zealand.
I started getting serious about running when I was 14 years old, and as a junior in high school, I was fortunate to represent New Zealand in the Mountain Running Championships, World Athletics Cross Country Championships, and World Athletics Championships. Soon after, I took a running scholarship from the University of Portland in Oregon, but I didn’t do terribly well in the collegiate system. I suffered from stress fractures, other injuries, and overtraining, and I lacked the consistency to build up strength and speed.
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After school I moved to Taiwan to teach English and gave up running for six months, feeling burnt out on the sport. The brief hiatus offered me perspective on how important running was for my health and how I used it as a way to meet people. I got back into racing in 2013, and I won the North Face Challenge in Taiwan that year, then did a race to the summit of Mt. Fuji, and another that started at Mt. Everest Basecamp.
Things progressed quickly after that. I got a job working with Garmin, and they helped me go to Europe to race. Without their support I don’t think any of this could be possible. In 2017, I gave up that job and went all in as a professional runner, moving back to New Zealand to train full time.
My goal for 2021 has been to chase new challenges—I was struggling last year doing the same races year after year and feeling a bit stale. I decided to give the Western States Endurance Run (WSER) a go, and I finished ninth overall and was the second female finisher. It was the first time in WSER history that three women had finished in the top 10, and I was proud to be a part of that. Right after the race, I thought to myself that I never wanted to race 100 miles again, but after some time to reflect I’m eager to return next year. I know how to approach the race a lot better.
Tony DiPasquale
For me, successful training and racing starts with nutrition, getting enough protein right after a run, and a proper meal soon after that. I also get a massage weekly, and I take ice baths–I’m a big Wim Hof fan. I meditate in the mornings, which helps set me up for the day. I’m studying naturopathy, so I fit training and recovery around that.
The keys that have helped me improve the most are consistency, strength training, and finding the right people to have in my corner. Below are my tips for successfully stepping up your ultrarunning game, no matter what distances you’re planning to tackle (plus, how to decide that as well!).
Pick the right race distance for you
The big thing I have learned over the years is to pick races that motivate me and to not be in a rush to jump up in distances. For pros, there is a lot of pressure to do a 100-miler, but that can cause problems and injuries if you’re not ready. It is important to do races with the right intention and motivation, and when that is in line, you will more likely have a positive experience.
For example, when I decided to run my first ultra in 2017, I felt like I should do both Western States and UTMB, but realized I was just following the hype. My body was not ready for such distances, and I wasn’t really enjoying them, hence why I stepped back down in distance and built the strength over four more years of training.
Strength training is a must
Strength training—especially my core—is a huge priority for me. I spend the first quarter of the year loading up in the gym, then the rest of the year is maintenance work. My strength program starts with glute and core work, then progresses into lunges, squats, box jumps, calf raises, and hamstring work. My glutes used to be my biggest weakness, so that initially was a focus. The goal is to essentially tackle every muscle group.
I usually strength train three times per week for about an hour, but if my running training load is high, then I’ll drop it to twice each week. This is probably on the heavy side compared to other pro runners, but it’s helped me stay injury-free and in good form at the end of long races.
If you’re just getting started, my biggest piece of advice is to work with a coach who knows what they are doing. Everyone’s body is different, therefore everyone has different weaknesses and strengths—most generic programs don’t take this into account. When I moved back to New Zealand in 2017, I got a strength and conditioning coach who periodized strength and conditioning and revamped everything I was doing, since I was doing a lot wrong.
Cross training keeps your muscles fresh
I spend a lot of time either road biking or mountain biking. This year in particular, I didn’t do as much because I was in the middle of marathon prep. Like a lot of runners, I use cross training to stay fit without all the pounding on my legs.
Total-body recovery is key
I’ve learned that you really need to take breaks from running to avoid injuries, and I’ve become good at stepping away after a race and switching it all off. The best thing I could do for my body after Western States was a full recovery and not think about racing.
I avoid racing too much, especially ultras—I just know the toll they take on my body and like to have plenty of time after races to recover properly both mentally and physically. Like everyone else, I invest so much in these races, so I have to look after my body, which I think a lot of people overlook. It’s amazing how much you deplete your body in 100 miles.
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