Win The Mile You're On
Running the Grand Canyon with Matt Smyth
The Why
"Prepare. Prepare. Prepare. This isn't something you can just go do. You have to train for it. But you must also expect the pain. It's 90% mental. So, you have to be mentally strong. But the last mile is the best part." - Matt Smyth
The Grand Canyon National Park had over four million visitors in 2022.
But only one percent of those visitors venture below the rim - an even smaller percentage attempts to go from one rim to the other.
The Grand Canyon Rim-to-Rim is a worthy addition to your life's resume. It's 24 miles of strenuous, awe-inspiring trekking through one of the seven wonders of the world.
Depending on when you go, you'll leave from the South Kaibab Trail on the South Rim. You'll descend 7 miles and 6,000 feet to the Colorado River, where you'll connect with the North Kaibab Trail.
From there, you'll make your way to Phantom Ranch, a historic lodge on the north side of the Colorado River.
Once you leave Phantom Ranch, you'll enter The Box. In the depths of the Grand Canyon, The Box is the most notorious section of the Rim to Rim.
The Grand Canyon's walls tower over you. You're enclosed in granite, creating dangerously hot temperatures in the summer. Temperatures often exceed 120 degrees Fahrenheit in the shade.
You're awarded little reprieve once you leave The Box, though. The North Kaibab Trail is a 5,860 ft climb out of hell. On average, a Rim to Rim trek through the Grand Canyon takes 12-15 hours to complete.
Now, imagine doubling down and running back to where you started. There are a few who attempt the Rim to Rim to Rim. Matt Smyth and his cousin are among them.
"The whole experience ended up being 47 miles. We finished in 19 hours and 15 minutes," says Matt. "It was the coolest thing I've ever done. And it was hands down the hardest thing I've ever done. Mentally, physically, and literally, there are many ups and downs."
Running 47 miles is a tall order. Loads of things play a role - your training. Your nutrition. The weather. Even a little bit of luck helps.
All these elements are out of your control once you're at the trailhead, though. And at some point, you will hit the wall. Something will go wrong.
How you respond when that moment happens will determine your outcome. The Rim to Rim to Rim is more of a mental feat than a physical one. The one who can sit in discomfort the longest succeeds.
"You reach a point where you can't stop. You have to keep moving. As long as your legs can carry you, it's all mental, especially toward the end," says Matt. "Everything hurt. Everything was past its breaking point at the end."
A helpful mind trick is to break down the task into manageable chunks. Thinking about the Rim to Rim to Rim or any big goal in this sense makes it seem less daunting.
Giving yourself milestones that correlate to small victories is a powerful strategy. We're hardwired to seek progress.
So, by breaking up a large goal into smaller milestones, we increase our chances of success. The dopamine we receive from the progress we're making pushes us onward.
For Matt and his cousin, that meant thinking about the experience as four different hikes. Instead of thinking they had 30 miles left, they focused on winning the hike they were on.
"Prepare. Prepare. Prepare. This isn't something you can just go do. You have to train for it," Matt, "But you must also expect the pain. It's 90% mental. So, you have to be mentally strong. But the last mile is the best part."
The Training
The round trip distance for the Rim to Rim to Rim is 48 miles. There's a total elevation change of roughly 20,000 feet. You'll cover technical terrain and be on your feet for 15-plus hours. So, your training must mimic the experience as best it can.
Strength
You're going to be climbing quite a bit. Each Rim has an elevation change of roughly 10,000 feet.
Single-leg movements are great for trail runners. Prioritizing these exercises builds strength and helps with stability.
Time on feet
Time on feet is the name of the game. Matt lives in Utah. So, he has access to some of the best trail running in the States. But he also prioritized being on his feet for as long as possible.
Rucking is an excellent, low-impact way to rack up miles and build strength.
The Food
It’s easy to get caught up in the physical training. But you must also practice your nutrition. Experiment with different items during training. That way, you’ll know which things work best and how your stomach handles them.
Matt’s nutrition strategy
Before
Carb load the night before. Matt opted for a classic pre-race meal: pizza and pasta.,
Don’t gorge yourself on carbs the night before, though. It’s recommended that you start carb loading 3-4 days from race day.
You also want to practice carb loading as your mileage increases during training. Remember, you want to train your stomach as well as your muscles.
During
You’ll be at a caloric deficit the whole time. So, it’s best to eat early and often. This slow-drip strategy ensures you’re feeding your body consistently. Few people can stomach gels and goos for 14 hours. So, experiment with what works for you.
During Rim to Rim to Rim, Matt munched on various items. Some notable items included Honey Stinger waffles, dried fruits, especially mangos, candy, and PB&Js.
After
Don’t be shocked if you can’t eat immediately after. Your body is under immense stress and needs time to return to equilibrium. But you must continue to fuel once you’re done.
When Matt finished, he nursed another slice of pizza and drank his amino acids. Your recovery drink is essential. You need to do everything possible to help your body repair itself.
The Gear
Matt’s gear kit
Pro tip
Invite friends or family and put them to work as your crew. You’ll pack less because they’ll have extra rations, your spare shoes, and socks.
Other items:
Extra socks
Running hat
Sunglasses
Garmin watch
The North Face windbreaker
The Advice
Matt, on chasing big goals:
When things get tough, focus on the mile you’re on. Win that mile. It’s going to be hard. Expect the pain cave. But the last mile is the best part.”
My $0.02
I’m always working to live up to a future version of myself.
I believe this is an admiral endeavor. But it’s also a tricky one.
If you’re always working toward a version of yourself that doesn’t exist, you fail to recognize the person you are today.
So, an arguably more worthwhile mission is vying for the respect and praise of yourself. Now. At this moment.
When your day ends, if you can say you did the best you could with the tools you had, that’s pretty good. Celebrate that.
Win the mile you’re on.
Hey Jake! This is an AWESOME post. One day I would like to do this. Quick question.. how much water did you bring? I've subscribed!