Keith Straw

This week I’m going to introduce you to Keith Straw. You may know Keith as the guy who runs in a pink tutu, he’s been spotted at various races in the area and around the country. But did you know that Keith is an avid ultra runner and a pretty impressive one at that? He’s competed in many well known ultra races and places very well: Badwater, Umstead, Western States, Rocky Racoon, Burning River (just to name a few) as well as several 24 hour races.

How did you first get started?
I started doing multiple marathons in 2004 and found that it was easy to sustain this distance every few weeks once you got used to it. I got to thinking that going a bit further than 26.2 shouldn’t be so bad.

What was your first race and what was the distance?
The HAT run 50k in Maryland. Local, fun, trails, and so much easier than 26.2 of asphalt.

How many marathons had you done prior to your first ultra experience?
37

How many miles a week do you run, on average?
70

How many weeks does it take to train for an ultra?
A 50k trail is a lot easier than 26.2 miles of pavement, so marathon training is more than enough. If you’re already doing marathons then you’re good to go for an ultra.

Patience has got to be the biggest key to ultra running. Did this come naturally to you …
I’m not naturally patient. I have mantras. One is “Let it go”. As soon as thoughts come into my mind of how far I still have to travel, then I bring out that mantra.

… or is it something you had to learn?
Yes. I had to learn mantras that worked for me. In particular, I really did have to learn to “Let it go”. That’s been a useful mantra in many other parts of my life.

What are some of the biggest lessons you’ve learned in ultra running?
I’ve learned to “Let it go”.

I’ve also learned that this is one area of my life that I have a competitive arrogance. When the road is long enough I set off slowly with the certainty that I will catch most people out there. I’m a lion stalking its prey. I wouldn’t be on the start line of a 24 hour race if I didn’t have that arrogance. In all other areas of my life, I’m a wuss.

What have you learned about yourself from your experiences?
I have an arrogant, competitive, mean streak. I’m out there to nail your ass… But only while running. I’m a softy all other times.

What is your greatest ultra running accomplishment to date?
Badwater would up there. It’s long, it’s hot, it’s tough.

Then maybe the 150 mile McNaughton Park. That was a long couple of days and was the only time I’ve truly hallucinated on a run.

But I’m most proud of the 137 miles I covered in the 24 hour championships last year to be fourth in the nation that day. Not bad for an old guy who can’t do a decent 5k to save his life.

What are your goals for the future?
At 55 I’m on borrowed time. I don’t know how long I can stay competitive. So my goal is to be prolific. This year, I intend to polish off the Grand Slam (The four oldest hundreds in the US) with Badwater thrown into the mix, plus the 24 hour championships again.

What distance would you recommend for a beginner?
I’d recommend a 50k. It’s only five miles longer than a marathon. In particular, I’d recommend the HAT 50k

How would someone get started with ultras?
Sign up for HAT as soon as it opens! And find yourself a local running club to share the training miles and talk about this stuff. Get into the lifestyle of being a distance runner. Swap stories. Learn from others. Share the journey.

What is it that you love most about ultras?
There’s only one thing that I truly love about ultras: I’m good at them. In other races, I’m just another skinny old guy that shows up and shuffles to the finish line. At an ultra, and I mean a good long ultra, then I’m a winner. It’s my game. I own it. In a word, it’s all about EGO. There. I’ve said it.

Are you currently training for any races in particular and which one(s)?
I’m ramping up the miles for Western States in June. After that, all hell breaks loose with Badwater and the remaining Grand Slam 100’s.

Is there anything I’m missing here? Advice, wisdom, wit, camaraderie?
I think your questions just about cover it. I’ve had a lot of fun putting these ideas down in print. Thank you for the opportunity. What follow are just some random thoughts. No special significance:

- I race to win, but there’s a part of me that can’t take it seriously. It’s just running. No biggy. Running is something that kids do two steps after they’ve figured out how to walk.

- And because I can’t take it seriously, then I sometimes wear the pink tutu. It reminds me that it’s supposed to be fun, ‘coz I sure as heck don’t get paid to do it.

- Although running is not a serious matter, there are some races that you should have some respect for. Western States for starters. It’s a majestic trail over spectacular rolling hills. It’s 100 miles that should be given reverence. I almost had tears when I crossed the finish line and had my hand shaken by legendary champion of that course, Tim Twietmeyer.

- Badwater is an interesting test of patience, and a lesson in how long you can endure low-level torture. The distance, the hills, the heat, all conspire to grind you down.

- With races like Badwater, and other long ones like the McNaughton Park150, it’s not about athletics. There’s nothing athletic about trundling along at 10, 11, 12, or more, minute miles. No, it’s about how bloody minded you are to get the job done.

I’m not an athlete.

I’m just bloody minded.