Racing 100 miles
An interview with Matt Urbanski
So Matt, we are a week out from the Rocky Raccoon 100. How do you feel?
I’m ready to race. I feel fit and fast. However, there are so many things that could happen in such a long race so I try to contain my excitement and optimism so that I’m ready to adapt should something unexpected happen.
You’ve done this race before, correct? This time it’s the USATF trail 100mile championships, though. Do you think that will bring out even more competition and fast times?
It’s actually my third year running this race. Once was a DNF and the other a battle from food poisoning. I’m hoping for big things this time around. I think we should have good competition but every year I’ve raced has included big comp. I ran in 2011 when Sharman ran 12:44 and Koerner won the next year I raced so I’m used to seeing fast guys out there. I hope there’s a good contingent of people out there to work with.
What shoes do you plan on wearing?
I plan on wearing the Pearl Izumi N2 Trail shoes. They worked well for me at Bridle Trails. I’m hoping they won’t get quite so muddy this time around though.
Your first race as a Team 7hills runner went really well at the Bridle Trail 50k. That has to have you feeling confident?
I’m feeling fired up and ready to race. I’ve done a lot of track work so I have a good idea of where my fitness is currently, and each time I’ve raced over the past couple months, I’ve felt strong. I am definitely confident, though always a little cautious, especially since I’ve yet to crack a good 100 miler.
I know one of your other long runs in preparation for Rocky was a 20 laps around Green Lake joy ride. What were some other key runs or preparation that you have done?
I’ve had three good races, the Evergreen Trail Runs Grand Ridge 50k in November, the Seattle Marathon in December, and the Bridle Trails 50k this month. Outside of my 56 miler around Green Lake, I have mainly focused on fitness. I have consistently been on the dirt track at Green Lake since October primarily focusing on tempo work but also including some interval work as well. I have gradually lowered my tempo pace down to around 5:40 pace. For me, feeling fit through aerobic threshold training is key for good racing. I had the races and the one long run mixed in to remind myself that I can still run long too.
How has being on the Team been? Has anyone recognized you as a shop sponsored runner yet?
I’m really happy to be part of the Seven Hills team and the Seven Hills community in general. There is a lot of camaraderie and support and that has always been one of my favorite parts of running so I’m glad to have found you all upon moving to Seattle. I was on a group run out at Cougar last Sunday and a couple people figured out who I was through the 7Hills posts and photos from the Bridle Trails race a couple weeks ago. No celebrity status but people are definitely into the trail scene here and know who is running near the front in the local races.
I see that in the middle of your Rocky training, you started a coaching career? And you are in Nursing school? Also you have a book being published soon? How do you find time for all that?
My wife is awesome and keeps us really organized. I generally do a little of a lot of things. I mainly coach people living outside of Seattle so I do everything over the phone and internet. Julie and I are working on the book together so she keeps me on task. Running has been part of my life for nearly thirty years and if I go very long without working out, I feel it and I don’t like it. I don’t do as many miles these days but I don’t like to miss quality days. So the short answer is that I prioritize. I know what training I need to race optimally so that happens first. I know what school work needs the most attention, and most importantly, I know my family is the number one priority. Life is good, and I like to be busy.
Do you have any Seattle coaching clients yet?
No Seattle clients yet. I am working with a few people remotely but am looking forward to hopefully getting in some one on one training with Seattle runners. In the past few weeks I have gotten my business license, set up an LLC, and obtained USATF coaching certification so I’m ready to get started here in Seattle.
Do you dare give yourself a predicted time or finish for the big race on Saturday?
My first objective for the race is to run the entire 100 mile course. I’ll stop at aid stations to refuel but if I’m on the course I want to be running. If I accomplish this goal, I think sub-15 hours is really doable. If all went as well as I could imagine, sub-14 hours isn’t a ridiculous dream but my knees, feet, mind, etc. would all have to cooperate on race day. Placing depends on more than me but I’d love to sneak into the top three and get a Western States qualifier.
A lot of other team runners and local runners are doing the Orcas Island 50k on the same day as Rocky. Any part of you wish you were only running 50k this coming Saturday, too?
I love racing and want to do just about any race I can so I would love to be out there on the Orcas course. However, Rocky has a special place in my heart and I am really eager to get back to Texas with hopes of finally cracking the 100.
(Note: Matt gave this interview prior to a pain in his lower leg that prompted him to get a last-minute MRI. The doc’s cleared him to go, but his confidence has been shaken. When asked if he was still going to make the trip to Texas he said simply, “I’m racing.”)
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