|Courtesy of UltraRacePhotos.com|
First, “How much do I run to train for ultras?”! I will cover this in a future post detailing my training for this season as well as nutrition and recovery! There 1st question answered. I know procrastination right!
Second, “What the Hell do you think of for that long on the trail?”! I am going to use my most recent race to answer this. TNF Madison is a really easy ultra to wrap your brain around, as you can break it into distinct sections. The first 7 miles are road and hilly ski trails, the next 5 are hilly and sand filled horse trails, followed by 9 miles of fast Ice Age Trail running, and the final 10 miles on the sandy horse trails. Now here is a breakdown of how I mentally handled the race and its challenges. For a similar take, during a much longer effort, on race reporting check out Adam Condit’s (3rd place) Podcast “TNF 50MileAudio Recap”
I arrived at the race about an hour early, which gave me time to warm my legs up a bit and head to the first aid station to watch the lead 50 Mile racers as they came through. The first two through, Tyler Sigl and Brian Condon, were moving insanely quick for a dark mile 7 with 43 to go. No worries for these two though, Tyler would go on to finish 1st in 5:38 setting a new course record, with Brian right behind in 2nd with a 5:55. Anyways back to my race, I got to the start line so let the fun begin, welcome to my mind! (It will be in italics and underlined!)
Wow this is cold, good thing I brought this crappy old long sleeve shirt to stay warm! Time for some VESPA. Wait what did that guy just say? As I was lining up a guy, looking like he stepped directly out of Trail Running Magazine, was laughing at the individual in front of him, wearing only Hokas, shorts, a head band, a torn up long sleeve shirt, and no bottle, stating “This joker should be farther to the back!”. Well that guy was me, and my bottle was tucked into my shorts so I could keep my hands warm. Oh yeah buddy, we’ll see what good all that compression and anchor(Hydration Pack)are doing you out at mile 25! Is that Dean Karnazes, huh why is he talking about Francis Scott Key? A history lesson?? Whatever, I guess he did write a book! 5, 4, 3, 2, 1, GO!
Alright we are running, man this road sucks I am so glad it is only 1.5 miles till the trail and that 1st hill. Man I just went from guy #20 to guy #120 look at these fools running at 5k pace. Hmmm, Maybe I should be running faster, nope, I feel like crap! Man I need to get off of this road. Look there’s ANTON! No wait it's just some guy with long hair, beard, and full ANTON kit, funny! Wow when will this road end, oh wait there’s the trail and that first hill, time for some power hiking! I dropped down a gear as this first hill is pretty lengthy and steep enough that hiking it at mile 2 is preferable. Holy shit, what the fuck! Why are these people running this hill at 5 min pace, am I really moving that slow, man I feel like crap, come on legs loosen the hell up! I glanced down at my watch for the 1st of only 3 times the whole race to learn that I was in fact “hiking” this hill at 9 min pace, so no I wasn’t moving slow they were just going way too fast for mile 3. Screw these hosers! I’ll catch them later, WHAT is going on with my MOTHA F’N LEGS!!! My grandpa could move up this hill faster than me! Oh well screw it, look at this awesome trail! Maybe if I think more happy thoughts my legs will loosen up. Man maybe I should have warmed up a bit more. Wait here’s the down hill.
|starting to pass people downhill|
This was the thought process that would accompany me for pretty much the first 7 miles. Early on, about mile 4, I met up with Andrew Hollatz from Madison. He was running his first ultra, and had a few questions regarding the course and how it raced. The conversation was flowing smoothly and he and I were running similar paces, though he was pushing the climbs while I would catch him on the descents. We ran through the mile 7 aid station in 30 something place, not bad for crappy tight legs that refused to climb.
Let the 5 mile loop on the Horse Trail begin. Man these legs are finally starting to work, I must be getting old it now takes me 5+ miles to warm up. Hmmm I’m getting hungry must be time for some honey. Man I LOVE running on trails! For this race I simplified my nutrition plan to consist of a flask filled with honey that was diluted with coconut water. I planned to use this, VESPA, and the odd orange or potato chip at an aid station until mile 22 AS then switch over to coke in my water bottle for the remainder of the race. Man that honey was good, and so easy. Who says never try anything new on race day, this was a great idea. Well, maybe I should have tried it in a long run. Ahhh who cares, I have a stomach of steel I could eat dirt if I had to. Wow these hills are coming easier, and the downs are really starting to heat up! BLAMO buddy, yeah that’s right, you there, guy who was making fun of me at the start line, why are you running 10 min pace down this hill! SWEET the final long hill into the aid station before we hit the Ice Age Trail, my legs feel awesome, it’s time to pick it up! Man this hill is insane awesome I frickin love running down hills! For the second time during the race I glanced down at my watch to see that I was holding 4 min pace down this hill. I blasted through this aid station to learn Andrew and I were now in 20 something place. Now it was time to run fast.
|Dropping sub 5 min mile|
The Ice Age Trail section of this race runs really fast, similar to a fire road. There are a few hills but they are rollers and you can really fly through the open meadows with the cool AM temps. I was able to move through this section and maintain 6:50-7 min pace pretty easy. Hell yeah, I am killing this trail. Hey, I know this guy he went screaming by me on that first hill, why is he walking, this is flat? Oh man I feel awesome. Wait it’s starting to get hot I might have to loose this jersey soon. MAN AM I HUNGRY, where did that come from. Hmmmm, crap this honey is almost gone. How long have I been running, ahhh that’s why it time for more VESPA! Whew! Now I feel better, I hope the honey will last, I only have a bit more to go till aid. Where is this damn aid station? Oh here we go, I am starting the horse trail. MAN, I hate this sand where the hell does it all come from!
|I found the sand but still having a blast|
As the 9 mile fast Ice Age Trail ends you are introduced to the horse trails by a long climb that seems like 2 hills but is really just 1 long one with a false top. Andrew and I were still running together at this point, but my season of racing was catching up with me. My body and mind were tired. I would be hiking all the rest of the ups, and running the downs and sandy flats as fast as possible. Andrew told me he was feeling strong, I encouraged him to go smash it and catch as many as he could! HE did! Andrew ended up finishing 3rd 6 minutes ahead of me! Man, this stupid sand, this is why I said I would never run this race again! Where is this mile 22 AS? Why is it so hot? Man I feel like crap, I am so tired I just want to sit down! That tree looks pretty comfortable! Oh there’s someone, crap I should try to pass. AHHHHH why do my legs hurt so much, passing was not a good idea. CRAMP!!!! FUCK!!! Where are my S Caps. Man those taste like shit when you chew them! Sweet no more cramp, works every time! Through experience I have found that when I start to develop a cramp if I chew salt pills or drink a super salty liquid, pickle juice, my cramps will abate within a few seconds. No real science to back this one up, just my personal experience.
As I ran through the mile 22 Aid I learned I was now in 12th place, and I was feeling pretty good and ready to finish my last race of the season! There is the 22 mile AS, man I can’t wait for that coke! Man I am so hot this jersey is coming off now! WHAT, PEPSI, who the hell drinks fucking PEPSI!!!! Fine who cares its sugar and caffeine, it can’t taste any worse than chewing these damn S Caps! Alright I feel so much better without out that jersey. Man if only this carbonated Pepsi in this stupid bottle would stop spraying all over my like some jungle shower! Sweet there is the lead women, I am not going to be chicked today! Man I am moving ok through this sand. It is time for some tunes. That’s right bitches I am rocking Aerosmith and now you all get to enjoy my lovely voice as I run down this trail. Man I love running. WOW, it is getting hot again, crap I can’t pour this stupid Pepsi over my head. Is that a water faucet, it is ahhhh, sweet relief!! At mile 24ish there is a water faucet a few feet off of the trail, and it makes for a great cool off station.
|Man a Pepsi Shower, REALLY!|
Just a few more miles of sand and then you come upon the final hill that leads back out to the road and the finish. It was running down this final hill that I checked my watch, for the third time, to learn that I was running another 4 min mile! Man I CAN NOT WAIT FOR THIS SAND to END!!!!!. I hate sand!!! Man this music is awesome, I hope this mp3 player doesn’t die. Arrrgghhh!! When will this sand end! Oh wait I am coming up on that final hill. Holy sweet mother of GOD I only have 2 miles left!! ARRGGGHHH, I will run this hill, I will run this hill, I… I am running this hill. There’s the top time to let it rip!!! Kamikaze!!!! Is that Dean K running at me, look out Dean I am going too fast to stop. Right on, that’s another 4:30ish mile!! Holy smoke this feels awesome! Wait what’s that cop doing down there at the bottom. WHAT, wait here WHAT!!! I don’t have time to wait I want to be done with this race.
The final 2 miles on the road to the finish, unfortunately you can hear and see the finish but it always seems to be just too far away. I just have one final stumble through a ditch to the finish arch, and the announcer trying his hardest to pronounce my city’s name, Wauwatosa, then giving up and just saying Milwaukee. Yes, I can see the finish! Yes I can hear the finish! Man I must be crushing this pace right now! I was only running 6:55 pace but it felt more like 5 min effort! I can see the finish! I can see the, WHAT THE…. when does this damn thing end. Screw you cramps I am just going to keep running! Where is the damn…ooooffff…who the hell puts a ditch right before the finish! Finally, the END! Smile nice for the camera, make it seem easy! What the heck is the MC saying, ha ha he can’t pronounce Wauwatosa! Oh man am I glad to be done. I NEVER DOING THIS AGAIN! Well we’ll see how I feel tomorrow ;)!
|A Welcome Finish|
I was pretty pleased with my race, my pacing, and my nutrition. I started off slow and got faster. I was never passed the entire race and worked my way up the field from somewhere around 40th to 7th overall and a 1st place in my age group! As for not trying something new on race day, the diluted honey worked great. The rest of my nutrition plan consisted of VESPA, salt, water, and Pepsi. Keep it simple, right! I want to thank my family who always support me no matter how crazy my next adventure is. I also want to thank my sponsors VESPA and Performance Running Outfitters, your support and advice allow me to pursue and conquer great challenges. I had a great racing season and cannot wait to start planning for next year.
I hope you enjoyed the report, I know it was different, but I hope it gave you a feel for how my mental state changes throughout a race, and how important it is to keep a good mental outlook when things are starting to go wrong. For those of you still racing this year, let it rip! For the rest of us, sit back have a drink, and enjoy the rest!
RESULT4:20:41 (7th Oveall) (1st Age Group)
GEARHoka One One Bondi 2 - iRunFar
TNF “Better than Naked” Shorts - PRO
Drymax Trail Socks - PRO
PRO Sugoi Race Singlet - PRO
Ultimate Direction Hand Bottle - PRO
Nike Head Band - PRO
2 hours before
2 Justins Chocolate Hazelnut packets
1 Green Tea with coconut oil
1 VESPA Ultra Concentrate
1 Multi Vitamin, 2 Fish Oil, 1 Vit D, 1 Magnesium,
6 Capra Flex
45 min before1 VESPA JR
Race1 VESPA JR
6oz honey diluted with coconut water
2 UD bottles of pepsi
Post Race1 Guinness
1 recovery smoothie
1 hard cider
1 Large meal followed by several more large meals