Meet our Athletes
A FourteenerWorld Interview with Jeff Valliere                                     February 2007
Introduction by Steve Hoffmeyer

A member since June 2003, Jeff Valliere is very active on the 14erWorld forum. Most of us know him from his awe inspiring trip reports and regular attendance at the Fall Gatherings. Jeff finished the fourteeners in 2005 (check out his spotlight) and since then has climbed another 21 of the highest hundred Colorado mountains.
  
I am very proud to know Jeff, and to count him as one of my friends. To me he has always been an inspiration. He has no idea of the countless times I’ve bragged to friends and strangers that “I have a friend who can get to the summit of Mount Bierstadt in less than one hour!”
  
But in my many conversations with Jeff, I have come to realize that there is a lot more than just raw talent responsible for his speed and fitness. Behind the scenes there are countless hours of hard work and dedication. Hopefully this interview will highlight this as well as his achievements.

I asked Jeff to submit a trail-running/racing resume (click here for his resume) and contacted some of his14erWorld trail-running friends, asking them to submit a few interview questions. The following questions were compiled from submissions from 14erWorlders Bill Geist, Jason Halladay, Jeff Kunkle, Bill Blazek, Steve Nichols, Keith Bershader, Randall Holcombe, Jeff Valliere, and myself:
- Steve Hoffmeyer

How did you get into endurance sports and when did you first realize that you had an edge? 
Before I start, I would like to thank Steve for asking me to participate in this interview and for all the kind words.  Considering the caliber of people who are members here at 14erworld, I feel a little awkward being featured (yet flattered).  At the same time, I am excited to share anything I have learned in hopes of helping and/or inspiring others.  14erworld is such a great resource in my opinion, a I rely on it daily for information, entertainment and inspiration.  Thanks again Steve. 

To start with the above question….   growing up in rural New Hampshire, I had a very active childhood and just loved being outdoors.  Every chance I got from the age of 4 or 5, I would be outside riding my bike, hiking, ice skating, x-c skiing, swimming, catching frogs, climbing trees, exploring in the woods etc….. 

I can’t really pick a defining moment, as it has been more of a gradual progression.  My dad raced bikes in the 70’s and I think watching him race might have triggered something in me at an early age.  When I was 14 or so, I was finally able to reach the pedals on his lightweight road bikes that he no longer rode which opened up a new sense of freedom, allowing me to travel up to 50 miles from home in a day (getting home from 50 miles away would prove to be a challenge though).   

What percentage of your fitness do you think is training and what percentage do you think is hereditary?
I have often pondered this and have not yet come to a conclusion.  Genetics play a significant role for sure, and I think I have been very fortunate in that department, but I think the many years of training and dedication have played an equal role.    

 Tell us about your training schedule. How many hours per weak do you train?
It is hard to come up with an exact number, and it varies of course depending on the time of year, and what I define as “training”.  “Training” for me is real gray area, as I don’t really adhere to a strict plan.  I pretty much just love doing things outside, having fun and the fitness follows.  I try to put in long days, hard days, easy days as I see appropriate, or just depending on what comes up that week.  I guess I loosely define training as time outside elevating my heart rate.  I would say that I put in at least 10 hours per week in the winter, and 15-25 hours per week in the summer when the days are longer and I am doing more on the weekends.  I try to get out there and run/hike at least 5 days per week, average about 130 miles per month (that is running and hiking), and average about 50,000 vertical feet per month. 

How important are rest days to your training schedule and how would you define a Jeff Valliere rest day? 
I am a strong believer in rest days.  Recovery is just as important as hard training in my opinion.  I tend to at least take one day completely off per week.  This I feel helps my body to recover and helps my batteries to recharge so to speak.  I also am learning the importance of moderate or easy days.  When I first started running, I would get caught up in the fun and challenge of it and would just go hard every chance I got, trying to beat my previous performance, or somebody else.  Varying the intensity of my efforts has definitely helped me to improve, leaving me fresher and recovered when I need it most.

Do you use a HRM and what do you get out of it/how does it benefit you?
I have used a heart rate monitor since 1994 and think that it can be a valuable training tool if used properly.  I used to be pretty hooked on it, but have cut back on it in the last year or two.  I think part of the reason I have cut back is that I have become more conscious of what my body is telling me and can usually guess my HR within about 3 beats.  I have also found in the past that I tend to focus on it too much, which I felt detracted from my enjoyment.  They can be helpful to assist you in determining where your limits are, what your anaerobic threshold is and max heart rate.  They are also very useful for intervals, as you can tailor you workout specifically.  That being said, I know some very elite athletes who have never used one.  I think they would be the very best with or without one, but for some, every little bit helps.  I have also found it helpful to gauge the efficiency of running at a given gradient, vs. walking.  I have tried this on Sanitas and have found that I can go one minute faster when I do a walk/run combo vs. all running at the exact same heart rate, which I find to be valuable information.  If for no other reason, it can be fun to use a HRM to monitor your gains in fitness/efficiency and to keep track of your resting pulse. 

What percent of your max heart rate do you train? How many min/week do you train at 90% max?
I usually train in the vicinity of 75 to 85% of my max on what I consider to be my moderate days, less than that on my easy days and I try to get in two days per week where I maintain 90-95% of my max, typically for 30-60 minutes each time, usually on Tuesday and Saturday, or Wednesday and Sunday.

How do you develop your training program?  Is it race/event specific or do you just 'tweak' your normal routine to fit the needs/requirements of the race/event?"
I have always subscribed to the theory of replicating in training the type of terrain, distance etc… that you will encounter for your event.  I think if you will be out for “x” amount of hours, you should be used to doing that much or more over similar terrain.  This theory kind of deteriorates if you are training for really long races, but I think it is most important to stay as fit as you can, yet not be wearing your body down in the process by putting in huge mileage.  It is a fine balance, but I think if you can maintain a high level of fitness, and get used to those 8, 10, 12 hour days in the mountains just hiking and climbing, then the endurance for the long events will follow.   

Do you cross train?
I do plenty of hiking, climbing and snowshoeing plus some skiing.  I also cross train on the bike some when I get a chance, as it is a great break for weary legs.  Cycling is also great for maintaining fitness if you have a minor ache or injury.

Does your training include core strength exercises? Stretching/Yoga? Altitude training? Intervals? Speed work?
Core Strength exercises:  I am always saying that I need to, yet put it off every day/month/year.  I know that it will help, but since I don’t really have fun doing it, I always put it off.  Ditto for stretching/yoga, intervals and speed work.  I think these are definitely things that can help make anybody a stronger runner though and should probably get going with some of those things soon!  I have been doing some sit-ups lately and increasing a little bit every day, but that is the extent of it, nothing too serious.

Altitude training is a must for me, being that the Pikes Peak Ascent is my goal race of the year.  In the winter I try to get up high once or twice per month, although this winter has been pretty skimpy in that regard.  Once things warm up and the snow starts melting in the mountains, I try to get up high several times per week and push myself hard up high whenever possible.

How do you feel about tapering?
Tapering is a skill that I am still working on, but it is definitely essential.  About a week before a big event, I try to decrease my mileage and intensity.  Some say to decrease quantity while maintaining quality (speed?), but I am a little nervous of pushing myself over 80% within 3 or 4 days of an event.  I think it varies depending on the individual.

What keeps you motivated? Do you ever face periods of burnout and how do you deal with them?
Just the pure love of the outdoors and all the variety Colorado has to offer keeps me highly motivated.  Pushing my limits and setting goals throughout the year also helps keep me enthused.  I like picking a few races per year just to have something to shoot for and to test myself against others, but most of all I like competing against myself and feeling the sense of accomplishment when I complete a demanding run.  Picking a peak and seeing how much faster I can run it than I did last month or last year or running across the Grand Canyon and back really fuels my fire.  I also feel very grateful to have the opportunities to practice what I love most and feel fortunate to have good health and fitness to set high goals for myself.  I realize that anything could happen and I may never again get the opportunity to do these things, so I try to maximize what I have now.  I don’t ever want to have regrets where I wonder what I was truly capable of.

I have my ups and downs like anybody, but I honestly have not even come close to burnout.  I think my not getting burnt out is due to the above factors along with listening to my body and not get physically burnt out, varying my workouts, exploring new places and having enthusiastic training partners who share your passions.

Obviously you try hard to be the best that you can be. Do you think you could be as dedicated if you were just “average”?
Although it can be satisfying to place well in a race or run up a mountain fast, I don’t really put any stock in classifying myself or comparing myself to others.  I am faster than some, and slower than others, but that has no bearing on how much I enjoy myself when I am out there on the trail, “in the zone” so to speak, or how dedicated I am.  If you are out pushing yourself, getting your heart rate up, enjoying the trail, your surroundings, your company, the views etc…. it does not matter whether or not you go up a mountain in 1 hour or 5 hours. Regardless of speed, I just love being out there pushing myself and if at the end of a run or a race I can honestly say I gave it my all, then I am more than satisfied with that.

How do you explain the fact that you are nearly twice as fast as a normal person?
It’s all about getting home in time for dinner.

Do you generally consider yourself a competitive person?
Yes, but in a very lighthearted way.  I guess I am mostly competitive with myself, and yes, when you race, you are competing against others, but I am never upset when others are faster as long as I know I gave it all I had.  I have found the trail running crowd to be amazingly supportive of one another and see very little egotism.  It is all just for fun.  I will admit that often times when out on the trail and I see somebody ahead, I have been known to engage in a little “friendly competition” from time to time, but it is just a fun way to train a little harder. 

What's been your favorite race/event and why?
My favorite race is the Pikes Peak Ascent.  I just love the challenge and simplicity of running nearly 8,000 vertical feet from Manitou Springs to the summit.  I love that it finishes on a 14er, I love that most of the trail is runable, I love the competition and the huge crowd of 1,800 people.  Just the vibe and pull that this race has on me is unlike any other.

I would have to say that my favorite run of all time is the Grand Canyon Rim to Rim to Rim.  The trail is great, the scenery is stunning and the challenge of it is like none other in my opinion.  It is long enough to be a big challenge, but short enough to be able to go fast and run most of it.  I love the feeling of standing on the South Rim, looking all the way over to the North Rim and visualizing running there and back.  Dropping 5,000 feet, gaining 6,000, then turning around and doing it all over again.  It is just so inspiring to me, maybe even more inspiring to me than simply running up a peak.  I have only done it once, it was my longest run ever by 16 miles and the heat really killed me, but it was the most amazing run I have ever had and I look forward to going back.

What do you enjoy most about races?
Seeing where my limits are and pushing myself harder than I ever would otherwise.

How do you deal with pre-race jitters?
That is the crux for me.  Most races start early, I get nervous, eating properly is difficult.  I think understanding why you are nervous helps, along with reminding yourself why you are there, to have a good time!  I just try to visualize the course, how I will pace myself and also feel confident that I have put in the hard work and training to get to this point.  I also try to not get too intimidated by looking at others.  Often times it is the ones you don’t notice who take off and you never see again and the ones who look like they just stepped out of the Trail Runner gear guide are off the back, so “sizing up the competition” can be quite flawed.  Just realize that you signed up for the race just for the fun of it and that pain is temporary.  Before you know it, you will be home writing a TR for 14erworld!

How would you compare the excitement of mountaineering with the excitement of cycling, trail-running, or racing?
They are very similar in that they all produce that euphoric high that we so often seek, just are delivered via different methods.  In mountaineering, you are striving for a summit which is usually the common goal.  In cycling or trail racing, I guess you can compare the finish line to the summit in a figurative or literal sense in some cases.

As I photographer I have found that although mountaineering and photography are extremely complimentary, I still find myself making compromises to photography because I’m more into peak-bagging sometimes. Do you ever find similar conflicts and compromises between trail-running and peak bagging?
Occasionally.  I sometimes revise my weekend trail running plans to peak bag with Allison and Sierra and/or other friends, but luckily they compliment one another well.  I do manage to strike a balance for the most part.  Even when I am hiking, I know that I am still getting a good workout, getting in great acclimatization time and building endurance by being out on my feet all day.  Occasionally I will run ahead to a summit if I feel I need to fit such a workout into my training schedule (by choice, I only do this if the route is non-technical and straight forward).  This works well, and if I feel inclined, I will run down until I meet my group and then join them on the way up to the summit.  If I play my cards right, I can get them to carry my stuff and then I can go really fast!

What’s your position on performance enhancers, steroids, doping?
I am absolutely 100% against it.  To me it is no different than getting a ride to the finish and then claiming a victory.

How much influence do you think these substances have in the amateur world?
That is hard to say.  I would guess that there are cheats in any amateur sport where there is a competitive environment and lots of pressure to one day turn pro and make money.  I have never heard of it in trail running, as there is very little, if any money on the line.  I think the richer the sport, the greater likelihood of cheaters within that sport.

Since you are a trail runner and speed runner, have you ever thought about going for the 14er speed record?
I enjoy shooting for speed records on individual 14ers, but all of them in a row sound a little daunting to me as far as logistics are concerned.  I also think I would not be able to deal well with the sleep deprivation aspect, not to mention the risk of storms and the increased chance of mistakes from being fatigued.  It is intriguing and I give huge credit to those who undertake such challenges, but I don’t think it is for me.

I heard you say “I’m really not into running, I just like to get up the mountains fast” Please elaborate on that.
Ha!  You really got a kick out of that statement.  I guess I should clarify.  I don’t really like running for the sake of running.  My trail running started with “how fast can I get up Sanitas?”.  That started as a fast walk and progressed into a mix of speed hiking and running.  The whole thing quickly progressed when I started wondering how fast I could go up this mountain or that mountain, or combinations of mountains.  I guess doing them as fast as possible entails running, so there I was, I found myself running more and more.  I know it sounds silly and overly simplistic.  The thought of plodding along a flat, boring trail, or running on the pavement for mile after mile sounds like pure torture to me.  For me, the challenge of mountains, ups and downs, interesting technical terrain and beautiful scenery really gets me motivated.  Some people consider themselves runners and will run anywhere, just for the sake of running.  I am enthralled with the trails, the solitude, nature and consider myself more of a hiker that often times likes to go fast, and if that means running, so be it.

Who are your athletic hero's/idols?
Off the top of my head, some athletes that I greatly respect for their achievements, modesty and great attitudes are:

Dave Mackey, Andy Hampsten, Gerry Roach, Ed Visteurs

Describe what "Runners High" is like and give a couple examples of when you've had it.
“Runners high” is my drug of choice.  I usually get it when I get to a summit faster than I ever have, or faster than I anticipated.  Being out there on a high mountain trail, going fast, not getting tired or out of breath, running steep stretches of trail I have never been able to run before, being “in the zone” so to speak and then arriving on the top with a quick time really gets me buzzing.  I feel so energized, like I could conquer anything.  I would say that I am addicted to the runners high, I am constantly seeking it.

Do you think trail running is an addiction?
It can be addictive for sure (see above), like anything that provides positive feelings and positive experiences.

Generally speaking how would you describe your diet?
My diet is a real mixed bag.  I try to eat healthy meals for the most part and be sure I get a wide variety of foods.  I eat a lot of fruit and try to get plenty of protein from lean meats such as poultry and fish.  All that being said, I have no problem pigging out on pizza, burgers and fries occasionally, I just try not to do it often.  I do eat much better now than I did in the past, thanks mostly to my very health conscious wife, Allison.

How do you stay so trim? Do you have to watch what you eat, either in terms of quantity or types of foods you eat? Or are you able to eat as much as you want of anything you want?
As I get older, I do have to be a little more careful about how many empty calories I consume and how much junk food I eat.  Lots of exercise, a high metabolism and portion control have been beneficial to me, along with genetics to a certain extent I am sure.  I usually do a good job at eating just enough and not more than I need.  I do eat about anything I want, I just try not to indulge too often.  I also don’t really drink, maybe a glass of wine with dinner once every few months, or a few margaritas once every year or two.  It helps that I just don’t really like the taste of alcohol, especially beer (I know, I know, the shame of it!!), but ever since I was a kid, I have always looked at alcohol as something that could detract from my performance.

How important is your body weight to your performance?
Excess weight is a huge factor, especially when going uphill, every gram counts.  The trick is to find a balance where you are as light as you can possibly be, yet not sacrifice strength or endurance.  I try to maintain my weight year round and keep it within 5lbs of average for the most part.

What supplements do you take and how often?  What vitamins, etc., Daily? Do you use protein supplements at all? If so what type?  Soy, Whey, other?
I don’t really take any supplements or vitamins, as I try to get what I need from real food.  I do make a lot of fruit smoothies and throw in a scoop of Soy protein powder though.  Not sure if it really does much for me, but it can’t hurt.

What do you eat and drink during races?  What is the longest race you have done and do you eat/drink differently for short little races like PPA vs. any longer races you've done?
It depends on the length of race.  Anything less than an hour, I will not eat or drink anything, unless it is really hot, then I will have a few sips of water.

1-2 hours - I will drink 16-20 oz of water and maybe an energy gel.

2-4 hours - water/electrolyte drink, 2-4 energy gels, maybe a banana, Clif Shot Bloks  or whatever I can stuff down.  Usually races less than 4 hours are so fast and intense, it is difficult to actually chew and swallow anything solid.

4+ hours, I am still experimenting with that.  I recently purchased Hammer Perpetuem on the recommendation of Jason Halladay and Bill Geist.  I am hoping it will get me through runs lasting 4-10 hours, along with energy gels and electrolyte tablets.  Running “Ultra” distances is still very new to me, as I have only run the Grand Canyon once and have never raced over 25 miles, so I am experimenting to see what works best (and is easiest to swallow and digest).  Jason and Bill have been a great resource regarding my questions about long distance running.  My current plan is to steer clear of simple sugars during endurance runs since they produce a sharp spike in insulin levels.  The Hammer products do not have the simple sugars and claim to burn more steadily, so I will try to leave behind the candy and the junk food that tastes so good on the trail.

My longest race was only a 25 miler that took just over three and a half hours, where I probably had 40 ounces of water, 3-4 energy gels, a handful of chips, a few M and M’s and a banana or two.

Running the Grand Canyon was the longest run I have done, which took me a little over 10 hours.  I carried a lot of food, but I did not eat much of it, as I only ate half a p b and j sandwich, 4 energy gels, an apple, a granola bar, some salty snacks and as much water and Cytomax as I could get down.  It was 95 degrees and the heat made it difficult to eat and drink enough.  Keeping up on fluids was nearly impossible and I ended up cramping severely.

Experimenting with what foods and drinks work best in training is key.  Different things work for different people.

How did you get started in the sport of trail running?
It was kind of a natural progression really, just a gradual merging of passions.  I have always loved hiking and have been climbing mountains since I was 4.  I was also really into racing road bikes in my teens and 20’s.  I think I was looking for a new physical challenge beyond cycling and beyond casual hiking.  Some of my friends were into trail running and took me out for some long runs through the mountains, which I really enjoyed.  I also started running Sanitas a few days per week at lunch in the winter to stay fit when it was too cold to bike.  Bumping into Bill Wright’s speed climbing website also did a lot to get me interested, as he lists many fast times on local trails.  This really inspired me to go out there and see how close I could come to the times listed on his site.

What do you like most about it?
Aside from keeping fit and pushing my limits, I really appreciate the freedom and the solitude trail running offers.  I like getting out there in nature and being away from traffic, noise, crowds etc….  It is a great opportunity to focus on the here and now and not worry about anything else, a great way to clear my head and keep me sane.  I feel very refreshed and invigorated afterwards.

Do you ever get injured, if so, what kind of injuries and how have you dealt with them?
Knock on wood, I have been pretty lucky.  In August 2005, I had a pulled Achilles which interrupted my training for a few weeks and was a problem for the PPA.  This was probably my worst running related injury to date.  I twisted my ankle last May wearing a new pair of shoes I was not used to that forced me to ride the bike for a few weeks.  I am currently suffering from a mild case of what I believe to be “runners knee” and have been taking it pretty easy for the past 3 weeks (luckily it is only February), so hopefully I heal soon.  In all instances, I just stop running and take some time off of my feet.  When I feel it is appropriate, I will hike easy, ride the bike or walk on the treadmill and gradually build back up to running as I feel appropriate.  It is very tough to force myself to not run and stay off the trails, especially when I have upcoming goals, but full recovery/long term health is my number one priority.

What kind of gear do you bring along for different types of events/races?
I enjoy running with no gear, which works well on the majority of my training, or I will carry some energy gel and a small bottle of water.  For longer runs, I will use a Camelback that I can carry up to100oz of water and stuff in plenty of food, a windbreaker, hat, gloves, flashlight etc…

When racing, I usually just rely on a hand bottle that I fill up at aid stations and carry energy gel.  For Pikes, I carry a 12oz bottle, a few energy gels and some gloves, maybe a long sleeve shirt or windbreaker if it looks really sketchy.

Do you run solo, with groups, partners?
For the most part I run solo, but I have a few regular training partners.  Like minded running partners are great when you are not feeling super motivated to go hard, it is great to bounce ideas off one another, encourage each other and push each other.  I also equally enjoy going out on my own and love the freedom and independence of going solo.

I understand that you were once a professional bike racer. Please tell us a little about that career.
I participated in road racing for a few years at the professional level, but it was far from a career.  I raced for a 5-man team based in Florida and we were sponsored by GT bicycles, as well as a few other sponsors.  We traveled to most of the big races up and down the East Coast and had an amazing time.  We did well in the local races, and were quite competitive, but in the big pro only events where the likes of Lance Armstrong and some of the Euro teams would show up, we would get our doors blown off.  It was quite humbling in fact, but I was so fanatical about bike racing and had followed it so closely most of my life.  It was a dream come true to pull up at the start line next to my heroes, all the guys I would watch on TV and read about in the magazines.  It was very surreal, almost like a dream being out there trading pulls with these guys, hob nobbing with Phil Liggett and Paul Sherwin at the race hotel, hearing 750,000 screaming fans in Philly with 4 helicopters hovering overhead, the whole bit.  I sometimes feel that I gave up on cycling without fully seeing it through, but I got a little burnt out on doing the same thing every day.  I was just itching to move to Colorado to climb mountains, ski bum and do different things.  Being even remotely successful as a professional athlete takes 100% commitment and I was not willing to devote myself to it.

What are some of your most notable achievements/proudest moments in any sport?
Racing in the U.S. Pro Championships in Philadelphia, and just racing as a pro in general (see above), doing well at the Pikes Peak Ascent, Collegiate Peaks 25 miler, and a few other local trail races.  Aside from racing, some of my proudest moments involve simply meeting or exceeding challenges I set for myself on local peaks around Boulder, or various 14ers.  Finishing the 14ers was also a great feeling.

What are your future goals? 2 years? 10 years?
I don’t really have any specific goals beyond this year really, other than to stay healthy, fit, have fun and see how long I can continue to improve.  This year, I would like to run the Grand Canyon again and go a bit faster than I did last year.  I also signed up for the San Juan Solstice 50 miler in June, which should be a blast.  My primary goal for the year is the Pikes Peak Ascent, where I would like to improve upon last year both in time and placing.

Have you had to make sacrifices in other parts of your life (relationships, other interests) because of your time commitment to working out?
I guess that one is open for debate and it depends who you ask J.  From my point of view, I have never looked at my activities as a sacrifice, as I am just out there having a great time and doing what I love most.  Being fit and active are key components of who I am, and I think I am a better person because of it.  Because of my commitment to bike racing and ski bumming in my 20’s, college was put on the back burner and it took me until I was 30 to get my Bachelors, so I guess you could say that I have made financial sacrifices to a certain degree.  I am also very fortunate to have a wife that joins me in all of my activities, and understands what drives me, so from that perspective, I have been very fortunate.

Who would you recommend that we interview next in our "Meet our Athletes" series?
My first pick would be Jason Halladay, no, Bill Geist, no, Jason, no, Bill…… you guys just flip a coin on it!

The End

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