Inov-8 Athlete Profile Interview: Paul Low

In this addition of Inov-8 athlete profile I was able to catch up with perennial mountain running stalwart, Paul Low. Paul has been busting up rugged ascents on some of the world's most challenging courses for quite a few years now accumulating USATF honors, and US team ambassador. Alongside his competitive enthusiasm, Paul just simply enjoys to run. Paul was kind enough to take time to answer some of my questions.

Inov-8 Athlete Profile Interview: Paul Low
Interviewed by: Wynn Davis

1. Can you tell us a little bit about how your running career began?

As briefly as possible, I started in Junior High when I attended a small school that only had two sports- soccer and XC. I started training and racing seriously in High School and went on to run for a very good team at Central Michigan University. After I had exhausted my collegiate eligibility, I spent a semester abroad and while in England I discovered fell running and its continental version mountain running. Since then, races that contain a large component of vertical travel have been the focus of my running.

2. Living in Vermont, could you offer a wandering trail monger any recommended trails to experience while visiting the “Green Mountain State”?

Wow, you really picked the wrong guy to ask about VT trails. I pretty much know “my” trails here on Paine Mountain in Northfield and do not get out that much. Don’t get me wrong, the Paine Mountain Trails are great but they are not what most people would consider ‘destination trails’ unless those people like running at a closed-down ski resort where you are likely to run into packs of camo-clad 19-year-olds with M-16s. I have done a little bit of running on Mount Ascutney (the region where the VT 50 is held) and this is pretty nice as well. I am ashamed to say it by I have not really run on the Long Trail yet but I hope to hit it a few times this spring/summer (its close enough the I will often ride my bike over it where it crosses the road). The LT would probably be my recommendation for a visitor to the Green Mountain State but I can’t imagine that this information would be news to anyone. Now, if you want to talk about western Mass…

3. As a Geology lecturer at Norwich College, is there a rock (s) yet to be unturned?

Yes, yes there is. (…and the Title is Lecturer in Geology and it’s Norwich University)

4. Can you tell us what running brings to your life/outlook? Is there an ultimate goal in the end or is it an ongoing process?

I am not really certain about the answer first question. I have been running for so long that I really can’t remember what it is like to not run. I am certain that running has affected my life/outlook but it would be difficult for me to say how exactly. What I can say is that I my consciousness is a collection of my experiences many of which are related to running. Running has had a huge impact on my life. I met probably 95% of my friends (including my wife) through running. As for the second question, while I am certainly have running related goals, I am more into the day to day thing. I just really enjoy running.

5. What are your strengths and what are your weaknesses?

Strengths: My strengths are a combination of strength (ability to slow down less that most people while running uphill) and my ability to slow down less than most people while running over rough ground. Another thing that I consider a strength is that I really enjoy the sort of running that tends to make a person faster on the mountains and trails. I would much go out for a run up a mountain or along a really rough trail than hit a nice smooth flat trail (unless I have a race the next day). This is a strength when it comes to preparation for mountain and trail races but not necessarily for getting faster on the road.

Weakness: Besides my recent biomechanical weaknesses (I am recovering from a July, 2008 knee surgery) my biggest weaknesses are my lack of leg speed and my inability to run for long distances on paved surfaces. Actually, I do not really lack leg speed (I ran a 53 second quarter mile relay split in HS); rather, I lack the discipline to properly develop my leg speed. The type of running that I enjoy doing tends to develop my strength and endurance while simultaneously limiting my turnover.

6. Can you tell us what your training philosophy is and what some of your favorite workouts include in preparation for a goal race?

My training philosophy is that any runner who wants to reach their full potential in the mountains should (a) increase their training volume to as much as they can with getting injured, (b) run on soft surfaces whenever possible, (c) run on hills as much as they can (unless they live in a really hilly area in which case they should mix in some flat running for the sake of recovery, (d) regardless of your biomechanical health status, mix in at least two days of cross training per week. My favorite (and possibly most productive) workout is just a hilly run. I run hardish on the uphills and easyish on the downhills. Right now, I am doing a lot of cross training as well. I do not alter my training for specific races because I pretty much gear my training for the Mount Washington Road Race with the belief that if you are in shape to race well on “the Hill,” you are ready to race well anywhere. If anyone wants to know more about my training from a day-to-day perspective, I have recently started a training blog http://www.thelowplace.blogspot.com/ where I will be updating weekly throughout the season (at least that is the plan right now).

7. Is there specific training geared toward your success in Mountain Races versus typical 10km or marathon training?

My training is definitely geared specifically toward mountain races- certainly to the detriment of my ability to run a 10km or marathon as well as I would otherwise be able. Basically, my training for the mountains involves, well lots more running on mountains. While some hill running will improve your 10km or marathon, too much will not. I also do quite a bit of cycling and this really helps with my ability to run uphill but it kills my leg speed.

8. You have had great success in the Mountain Running circuit for years both in the U.S. and around the globe (i.e. 8 U.S. teams, 2 time National Champion, & 3 time USATF Mt. runner of the year) Is there anything you attribute your consistency to?

First of all, I have only won the national champs once (I was second twice- both by pretty small margins and was forth once). Anyway, I think that my “consistency” is the result of the fact that I decided early on in my running career that I wanted to focus specifically on mountain and trail running. Pretty much right out of college, I spent a few years trying to run well on the roads and track and mountains but more and more every year I focus on the mountains. Basically, I think that I race well in the mountains and on the trails because I train more specifically for the races than my competitors have.

9. Living below altitude do you feel altitude is overrated and/or that focus on speed can make up for the lack of altitude acclimation? It seems as though it did not affect Blake once again at Mt. Washington last year.

My feeling is that training at high altitude allows an athlete to better develop their cardiovascular system and training at low altitude allows an athlete to better develop their leg strength and speed. Certainly, someone training for a race that requires speed (shorter than, say 3km) would be best served by training at lower altitude while someone who is training for a marathon or ultra would be best served by training at high altitude. In training for the mountains, I honestly do not know which is better. Personally, I love the feeling of overall fitness that I get from training at high altitude (I have spent periods of training at high altitude in the past); I also love the feeling of slamming uphills at low altitude.

As for the Mount Washington race specifically, I do not think that athletes coming from low or high altitude training situations necessarily have the advantage. An analysis of past result suggests this as well. Of the 96 performances of 65 minute or faster on the hill, 29 came from athletes training at high altitude (4999 feet above msl) and 67 came from athletes training at low altitude (42’ to 1400’ above msl). Taking into consideration that the race is in a region where most of the population lives at low altitude (thereby adding a very difficult to quantify independent variable), this seems like a pretty even split. What is really odd is that no one coming from between 1400’ and 4999’ has ever run faster than 65 minutes. Weird.

It should go without saying that athletes that are trained at high altitude have a notable advantage in races that are held at high altitude. Anyone who says otherwise is stupid or lying.

10. Being a native Upper Midwesterner of Michigan, can you divulge what your favorite Bell’s beer is?

Yes, I was born and raised in the Central Michigan Town of Mount Pleasant and if you have heard of one Michigan Microbrewery, it is probably Bells. I hate to sound like I am straddling the fence on this one, but I am not someone who has a favorite beer- even from a single brewery. My favorite beer depends on my mood and varies a lot with the season. Right now, I could sure go for a Kalamazoo Stout, thought!

11. What do you know now that you wish you would have known when you first started running?

Early on, I made allot of mistakes with my training that got me some pretty serious injuries (two major stress fractures before I left high-school). With the knowledge that I have now, I realize that both injuries where totally preventable. Hindsight, of course, is 20/20 and most of the injuries that I have had in the past (I have not had very many) could have been avoided quite easily. I when I was first getting into mountain/trail running (the racing part, at least) there were not anywhere close to the racing opportunities that we enjoy today; nevertheless, I wish that I would have known earlier on about some of the classically competitive mountain and trail (Mount W, Pikes, et cetera) races that were around back then. I must have been living in a cave. In my defense, the internet was not as helpful for putting together a race schedule back then.

12. Is there a particular INOV-8 shoe that you gravitate toward and why?

I train in the Roclite™ 295, the Roclite™ 320, and the F-Lite™ 320 PK (though not at the same time)- all three are lightweight and versatile and can be used at a variety of speeds on a variety of surfaces. For racing, I like the Mudroc™ 280- very versatile and fast If I am headed out for a new race and I have not seen the course, I used to bring along 3-4 different pairs of racing shoes. Now, I just take the 280s- they are good for almost anything that is not a road race. This is really important for me as I am a bit obsessive about packing lightly! I am looking forward to trying out the X-Talon™ 212 on the trails this summer and I will be wearing the F-Lite™ 230 at Mount Washington. I also use a prototype of the RacePro 18 a lot- it is easily my favorite running backpack that I have tried.


13. Any unfinished business left at the competitive level? Do you have a favorite race?

I certainly have unfinished business left at the competitive level. I would really like to actually win Mount Washington (after finishing second three times). I would also like a top-ten individual finish at the World Mountain Running Champs and I would like to contribute to at least one more team medal at Worlds.

I do not have one favorite race. Some of the races that I have really enjoyed in the past (limiting myself to ten) are (in no particular order):
The 7sisters trail race (MA)
The Merrimac Rivah Trail Race (MA)
Pittsfield Snowshoe Marathon (VT)
Any race in the WMAC snowshoe series (New England)
Mount Washington (NH)
Cranmore Hillclimb (NH)
Barr Trail Mountain Race (CO)
Sierre-Zinal (CH)
Challenge Stelina (IT)
World Mountain Trophy (varies)

14. My mother once told me that, “Patience is the art of rock tumbling”; from a geologist’s perspective, any thoughts?

I have never tumbled rocks before.

Thanks Paul!