BIGHORN TRAIL 100 MILE – A lesson in problem solving

“It’s better than descending the canyon, it’s better than descending the canyon!”  This was the phrase that, much to the annoyance of anyone within earshot, I was incessantly repeating, OUT LOUD!  I was blurting this outwith as much anger and passion as I could muster while trying to keep myself from blacking out around mile 99 of the Bighorn 100.  I slowly covering the last mile, 1 very long, hot, exposed mile of a long journey.  I was suffering from heat exhaustion, (verging on heat stroke-I had stopped sweating), sleep deprivation, full body destruction, and severe calorie deficiency.  I refused to allow myself to pass out, thereby needing medical attention and getting DQ’d at mile 99 of my 100 mile race.  The descent of the “canyon” I was using as motivation to keep moving forward had just happened. Mile 88-95 of the Bighorn 100 involves descending a 7 mile, exposed canyon trail which starts at ~7500ft and ends at ~4200ft.  Most of the rocky descent is in excess of 15-20% grade, making it a difficult journey on fresh legs much less legs with 90+ miles on them.  But this was the end of the journey; let’s go back to the beginning.

First I’d like to take an opportunity to thank a few people who made this journey possible.  First, my family who supports me and my fun little hobby, you may not understand or even like it but, you are always my number one fans!  To my sponsor Performance Running Outfitters, you truly provide me with the ability to pursue these ridiculous adventures.  If anyone should ever happen to be in the Southeastern Wisconsin area and need anything related to running or outdoor activity this locally owned business are your experts.  For my running club Lapham Peak Trail Runners and all of the individuals who mentored me, the advice was priceless.  Finally, to Team Red White & Blue, an organization driven to help those who have sacrificed more than could be imagined live happy lives.  Coming from a military family, and being a US Navy veteran myself, I am constantly in awe of sacrifices some made while serving, and if you wish to support them this is a great group, just click on the link.

I arrived in Sheridan, WY after a 15 hour drive.  After check-in I went for a little hike up into the canyon that would be the race start and (after a drive) around the courses high point, at 9800ft.  It was during this hike that I realized I was truly ready to run my first 100 mile trail race.  My training had gone well; I was fit and not injured (thanks to my coach IanTorrence).  I practiced, what I thought was a solid nutrition/hydration strategy.  I had erred on the side of keeping it simple with my gear; I figured a more minimalist approach would leave less chance for malfunction. Most importantly I had committed to a reasonable set of goals that would allow me to focus on my own race.

Goal setting was interesting for a race challenge of this magnitude.  This was my first 100 mile race so everything was uncharted territory.  I must have answered the “goal” question a hundred times in the weeks leading up to the race.  After speaking with my coach and running mentors, I chose a tiered goal that would allow me to mentally accept and adapt to any unique challenges that the course would provide.  Bighorn being one of the more challenging 100 milers (as if 100 miles is ever easy, sheesh!) would provide me with ample opportunity to practice this art.  My goals were as follows:

1.       Finish the race, un-hurt, and still having fun!
2.       Break 30 hours.  (Bighorn has a 34 hour cutoff)
3.       Break 24 hours. (Usually less than 15 people do this at bighorn)
4.       If all of the above have been met push as hard as possible for top 10.



Why there was tiered goals (Photo: Joey Luther)

I was asked a lot if I really thought I could run sub 24 or break into the top 10 in my 1^st 100.  I usually answered that I wasn’t really sure but my fitness was good and it would all depend on the course.  (Now there’s a committed answer, right!)

Well race day came (JUN 19), and I found myself calmly riding a shuttle to the race start at 10:45 AM.  Yes that’s right the Bighorn 100 mile actually starts, not at some silly zero dark thirty time but rather, at a casual 11am.  Now this late start also has its drawbacks, by 11am it is already starting to heat up!  This year WY and most of the mountainous west has had an abundance of rain and heat.  This meant it was going to be hot and humid.  The course itself was going to have mud, lots of it!  The conversation in the shuttle and at the start was pretty relaxed, and soon it was time to run.

The Bighorn 100 is an out and back course, it has 3 big climbs and descents, an elevation gain over 17,000ft, and a peak elevation of 8,950ft.  Being that it is an out and back you cover 2 of the climbs in the first half, and 1 on the return.  This means you have to be somewhat conservative with your quads in the beginning of the race as you have 2 really steep, technical descents later in the race.  The race begins with a 7 mile climb straight up a very exposed canyon.  Since the heat was out in full force I took this climb pretty easy.  I watched the lead group fly up the canyon at what seemed like 5k pace.  The leader of this group was a 19 year old runner from OR named Andrew Miller, he would eventually go on to smoke the course in 18:29 and set a new record.  As for the rest of the group running with him, a lot of them would end up dropping out.  Coming to the top of the canyon I stopped to admire an absolute breathtaking view, and then began to run the up and down the bumps which would bring me to the first real downhill of the day.

View of Tongue River Canyon from top (Photo: Andy Wellman)

I was running with a group of about 20-30 people, a little back from the leaders, many whom had run this or other similar 100’s at a very comfortable pace.  This early in the race my only priority was to manage the heat, keep eating, and to try not to make any silly mistakes.  I was working hard to stay cool by wearing a bandana filled with ice, keeping ice in my hat and water bottles, wearing a cotton t-shirt which I kept soaking wet, and soaking myself with water from the mountain runoff every chance I could.  It seemed all the 100 mile veterans were doing the same.  Then one by one all of us started to have stomach issues.  I realized something was not right with my stomach when my adductors and quads all cramped climbing up a pretty easy hill around mile 11.  I stopped to stretch everything out, and realized that although my stomach was allowing me to eat it was not absorbing anything I was putting in it. My muscles were not getting any glycogen and they cramped.  The only thing I could do at this point was slow down, keep eating, and manage the pain.  It was really frustrating watching the group I had been effortlessly running with, although now smaller, run away from me.  But that only lasted for a brief second as my mind was busy trying to solve my current problem. (Scratch goal #4)

I managed to run off and on dealing with the cramps for the next 10ish miles before coming to a mountain creek that would allow me to fully submerge myself.  I did, for several minutes.  I am not sure whether I finally cooled my core enough to turn my stomach back on or it just gave up and started to work, but suddenly my cramps were gone and I had a ton of energy.  Luckily for me this energy and abating of cramps happened right before the first huge descent into the mile 30 aid station.  I happily ran down this insanely steep (think 2200ft in less than 3 miles) trail into the Footbridge aid station.  I was greeted by what looked to be a combat field hospital.  There were runners in all states of destruction.  I am pretty sure I moved up 75 spots by just moving in and out of Footbridge Aid in a few minutes.  Upon leaving this station you begin climbing all the way up to the turn.  That’s right, almost a 20 mile continuous climb.  Unfortunately for the runners, the previous weeks had been so hot that all of the snowpack up high had melted creating a swampy muddy mess for a majority of this climb. I was able to run/hike most of this climb, when I wasn’t loosing shoes in ankle to knee deep mud.  It was somewhere in between 35-40 miles that my next problem appeared, BLISTERS. 

Bighorn Canyon, Jaws Aid is far away in the middle (Photo: Andy Wellman)

Let me back up a bit, I have never had a blister, EVER, on my feet.  I ran my first 50 miler without socks and did not get blisters.  So when at mile 35ish I began to feel this weird sensation on the bottom of my feet could only guess that the mud and water was finally taking a toll.  Well I was right because around mile 40ish two huge blisters one on the ball of each foot exploded.  (Scratch Goal #3) This was a whole new level of pain that took my breath away.  Unfortunately for me, I land on the balls of my feet when I run, so I had two options.  I could change my running gait, possibly causing some other injury to appear, or I could grit my teeth, keep running, and accept the pain.  I chose the latter.  I made decent time to the turn-around point (Jaws Aid Station), and even though my feet were trashed, I was in pretty good spirits.  I had been eating well (Gels, broth, and PB&J quesadillas) and had great energy.  I quickly changed shirts, grabbed my headlamp, and ran back into the night.

Being above tree line, at high altitude, in the middle of the night, during a new moon (no moon) makes it appear as if you can reach out and touch the stars.  The night sky was beyond impressive.  Other than being asked what my goals were for the race, I am pretty sure the next question I answered most was how I was going to run all day, night, and some of the next day without sleeping.  Well with such inspiring star filled skies at night and mountain/canyon filled vistas during the day my mind was so overwhelmed with beauty it forgot to even recognize fatigue.  I moved (hiked/jogged) pretty well down the technical, muddy descent back to footbridge aid (mile 66) arriving about the time the sun came up.  It was here that I decided to assess my feet.  I removed my mud soaked shoes and socks and cleaned my feet.  The damage had been done, all I could do was cover them in Vaseline, put on clean shoes and socks, and move out.  (Lucky me they stayed dry and clean all of 30 seconds!) That same insane downhill I ran to get into Footbridge back around mile 30, I would now be climbing out.  There were several times over the next 3 miles where I was scrambling on all 4’s to keep going up.

By the time I reached mile 70 a combination of the food I had been eating plus the sun rising allowed my running legs to find another gear.  I only had two smaller climbs plus the final huge descent left, so at this point if my body wanted to run hard then that’s what I was going to let it do.  I moved really well for the next 12 miles, making the obscene climb up to the final big aid station at mile 82.  Here I made my second big mistake of the race (1^st was the feet), I sat in a chair! Persuaded by a great medical volunteer, that she might be able to help with my feet, I SAT.  I should have known they were beyond help at this point, but the promise sounded so good.  While sitting in the chair I realized I was going hypotensive (my blood pressure was dropping), I began to shake, and was quickly losing all the valuable energy that had propelled me that last 12 miles so effortlessly.  I got up and out of that station as quickly as I could but it took me almost all 5 miles back to the top of the canyon to pull myself back together. 

So as they say what goes up must come down!  Well this race started with a 7 mile climb up a steep, exposed, technical canyon and now with 88 miles in my legs and destroyed feet I was going down that same route.  I ran down as hard as I could before I would have to slow myself to keep from blacking out due to the pain in my feet.  It took a supreme effort of concentration through the fatigue to stay upright in this mess.  (Plus some gum from the aid station volunteer so I wouldn’t crack my teeth while gritting them!)  I managed to make it to the bottom of the canyon to the final 5 miles of flat, completely exposed, sun baked road during the hottest part of the day! (Lucky me!)  That brings me back to how this report started, with me trying mightily to not be disqualified at mile 99 of a 100 mile race for passing out and receiving medical attention.  I somehow managed to pull myself together enough to jog that last mile through the finishing arch, (100 miles in 29:45:26) where I immediately fell to the ground.

“I am done!” That was my first thought as I lay on the ground, on my back, with tears streaking down my face.  I am not sure why I was crying (although tearing up may describe it better).  I am pretty sure at that point my body was going to do one of two things vomit or cry, and I guess it chose the latter.  I say my body chose because my mind had finally shut off and I had zero control over my body.  Amazing, thirty seconds earlier I was running and now I couldn’t even move.  Well I eventually got it together enough to enjoy a post-race soak in the creek, dinner, hanging out re-hashing the race with all the other finishers, and a few hours of sleep.

The next morning was the awards ceremony where it seemed I was not the only one with feet that felt like smashed hamburger.  I left WY a little more tired and beat up then when I arrived but elated with the fact that I had finished this adventure.  This race tested me and my problem solving abilities like no other.  I told people at the finish that this was the second hardest mental and physical challenge I had ever completed.  Amazingly finishers of multiple 100 milers all said they agreed that this race was a whole new level.  Over 440 people started the race and barely 190 finished.  That’s almost a 60% DNF rate.  The Bighorn 100 mile course had claimed many victims but I was not one of them.  There are things I will do different in my next race, and things that will stay the same. (I will write about that coming up.)  Overall though this was a spectacular race, the beauty of this course is beyond words, hopefully some of the pictures do it justice.  I can’t thank the race organization and volunteers enough, you are all first class!  As for me I am taking a few weeks off, then focusing on some strength training (Got to look good for the beach, yeah right!), and then shifting my fall focus to some cross country (think 5k-8k) trail races I have always wanted to do.

Enjoy the race photos and gear list below!!

 

 

Gear

Shoes: Hoka One One Challenger ATR (Performance Running Outfitters: PRO)

Shorts: Pearl Izzumi 3/4 Ultra Tight (PRO)

Jersey: Performance Running (PRO)

Socks: Smartwool: PHd Outdoor mid crew (PRO)

Hat: Team Red White and Blue

Nutrition: GU (regular & Roctane) & S-Caps (PRO)

Bottles: Amphipod 20oz & 12oz (PRO)

 

Race Photo's

Pre-Race Napping (11am start time)

 



Single Track up Tongue River Canyon with Needle in background (Photo: Andy Wellman)

Tongue River Canyon Trail (Photo: Bighorn100)

Trail Outbound (Photo: Bighorn100)

Final 1 mile of road (Photo: Bighorn100)

100 Miles Complete!!

 

Thanks for reading; I hope you enjoyed the write up.

See you outside!!

7 Minute Decision guide to choosing and preparing for your 1st 100 mile trail ultra

My 7 Minute Decision guide to choosing and preparing for your 1^st 100 mile trail ultra - How I chose to run the Bighorn Trail 100 Mile!

Deciding to complete or compete in a race of any distance can be a very taxing process, and much like life the more outlandish the race the more complicated the decision process becomes.  I am writing this as a mini-guide to how I chose my 1^st 100 mile trail race (Bighorn Trail 100 Mile) in hopes that it simplifies things for you.  I figure you need about 1 minute per step, there are 7 of them. As always this is my warped thought process so utilize the steps that make sense and disregard the rest.

Step 1: Decide to run 100 miles.
For me this process was easy, I wanted to run 100 miles.  Why you ask, why not!  Word of advice disregard all commentary that ends in (xxxx’nt), such as “I wouldn’t do that, you shouldn’t do that, and you can’t do that.”  The preceding statements are all crap and designed to deter you from achieving something meaningful!

Step 2: Choose a race.

For this I say choose something that scares you, A LOT, so it motivates you to train and finish the race. One example of how a race could scare you would be, “I chose this race in Europe and it cost a ton of money to get here, if I come home with a DNF (Did Not Finish) my significant other will kill me in my sleep” ie… you will finish the race. Or in my case choose a race that is at altitude and has an elevation gain profile so big, I couldn’t specifically prepare for it, that’s scary! (ie.. Bighorn Trail 100 Mile)

This is the elevation profile of the Bighorn 100 from JoeyLuther

Step 3: Start running.

This means you need to be healthy enough to consistently train (run).  No weird aches or pains or anything broken.  I don’t care what Karl says, a hundred miles is that far!  To ensure I not only started running but kept running injury free I decided to get some assistance from a coach, which leads to #4.

My Coach Ian Torrence

Step 4: Get a coach!!!

If this is your first hundred or the first one you want to race, I would highly suggest getting a coach.  My advice in choosing a coach is, “Get one who is not afraid to argue with you!”  What I mean by this is your coach first needs to be able to understand what your goals are and if they are realistic.  Second, they need to be able to argue with you when you are acting crazy.  You know you have found “your coach”, when you can have a heated argument/discussion 1 second, then be laughing with them the next.  Really, it’s no different than a significant other.  Also if your coach scares you a bit that is good as well.  Here is an example of the 14 days prior to my 9 day taper for Bighorn.  I was more frightened for these than the race!

 


Step 5: Figure out your stomach.

This boils down to practice your race day nutrition/hydration during your long hard runs.  Rule number one, if it makes you soil your shorts or vomit uncontrollably DO NOT utilize this strategy or product during your race.  Rule number two if you feel like a rock star and are killing your training run, determine how to replicate this nutrition/hydration strategy during your race.

Step 6: Choose appropriate gear. (But not too much!)
This step can be as complicated or simple as you choose.  My vote is to keep it as simple as possible.  Look at the weather forecast, aid station distances, race time splits if available, course map, and elevation profile.  All of these will help you determine what you may need for the race.  Much like your nutrition, whatever you plan on using should be practiced beforehand.  A good example is, if it makes you bleed or pass out, probably not the best choice.  If you barely notice it’s there, use it again.

My Basic 100 Mile Gear

Step 7: Determine if you need an entourage. (ie.. Crew & Pacer)

This is a personal choice.  For me I feel a pacer would be a distraction, I would be more worried about them and not focusing on me.  As far as a crew, although I’ve never had one, I feel it would be awesome! (Any future volunteers.)

Step 8: Show up and race smart!

Congrats you’ve made it now have fun!

All in the above steps took me about 5 minutes to work though mentally and looked something like this:

1.       I am going to run 100 miles,
2.       Bighorn Trail 100 Mile scares me and I can drive there for free!
3.       I feel good to start running, even if it is -50 degrees out! (Wisconsin winter)
4.       Ian Torrence, with McMillan Coaching only made me cry a little ;)
5.       Try and Try again, eventually I will have something convenient and stomach friendly!
6.       Keep it simple! (Not quite Anton simple though)
7.       I am driving to the race for free and dirtbagging it, not really sure who would like to do that as well ;)
8.       I am at the start line for the Bighorn 100 and I feel both scared and ready!
 
Actually getting them done took a bit longer and was all part of the wonderful journey to The Bighorn 100!
Stay tuned for the Race Report!! 

Enter My Racing Mind: My North Face Endurance Challenge (Madison) 50K Report

Courtesy of UltraRacePhotos.com

I have the same conversation weekly.  It usually takes place while in some non-trail running social setting.  Casual banter with others who run usually leads to questions of what races I have run, places I like to train, or distances covered.  My response, that I run ultras and specifically trail ultras, always elicits the same reaction; disbelief, curiosity, awe, and fear.  Several responses are; “You ran how far?”, “That’s INSANE!”, “I don’t even like to drive that far!”.  My favorite two though are “How much do you run to train for that?” and “What the HELL do you think about for that long on the trail?”  Well I will answer both of these in the context of my last race, The North Face Endurance Challenge (Madison) 50K.

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 1^st 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 (3^rd 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 1^st in 5:38 setting a new course record, with Brian right behind in 2^nd 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 1^st 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 1^st 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 3^rd 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 12^th 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 40^th to 7^th overall and a 1^st 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!

RESULT

4:20:41  (7^th Oveall)  (1^st Age Group)

GEAR

Hoka 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

NUTRITION

Pre Race
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 before

1 VESPA JR

Race

1 VESPA JR
6oz honey diluted with coconut water
2 UD bottles of pepsi
Water
S caps

Post Race

1 Guinness
1 recovery smoothie
1 hard cider
1 Large meal followed by several more large meals

“You Run To Find Quiet” –2013 Ice Age Trail 50 Mile Race Report

“You Run To Find Quiet” – Ice Age Trail 50 Mile Race Report

“Daddy I know why you run for so long in the woods!”  This was how my daughter started a facetime conversation with me while I was in NJ, the morning before the race.  I asked her why and she responded; “When you run in nature your heart is talking to God.”  I was shocked, as I usually am, by the crystal clarity my daughter’s statements can provide during hectic times.  The days leading up to the Ice Age Trail 50 Mile race had been truly hectic.  I believe that racing ultra-distance events prepares you for the challenges of life, and I was about to fully test this theory.

It started three weeks earlier when I raced the Mad City 50K.  I had a great race but had really punished my legs.  I have never raced 2 ultras so close together before so I was entering uncharted territory.  Then a week before the race my boss called to ask if I was busy the following week, race week.  I told him my birthday was on Wednesday and Saturday I was racing 50 miles.  His response was, “good you are free Thursday and Friday, we need you in NJ.”  Finally the winter in WI had been exceptionally brutal and had not really dissipated until the prior 2 weeks.  This meant that I had zero race specific training for a hilly, trail, 50 mile race.  As I was flying home Friday evening the guy next to me asked if I had plans for the weekend, after telling of the race he commented that I seemed really relaxed for someone about to run 50 miles. I was, deep down I needed this race, the trails, the challenge, and the quiet of nature so my heart could talk to God!  Well, let the challenge begin, it was time to find my quiet.

Racing the Mad City 50K had left my legs tired, but I was pretty sure they had recovered enough to finish and possibly race the 50 miles.  Keeping this in mind I lined up in the middle of the crowd, and decided to take the first 9 mile loop extremely easy.  I say crowd because there were over 400 starters for the 50 Mile race.  Due to my starting position as well as the slower beginning pace (11-12 min miles) I got to run with some incredible individuals.  One such gentleman was Mike Price from Salt Lake City, UT.  Mike is 62, started running ultras in the early 80’s, and has run almost all of them (over 200).  Clicking off early miles with him involved an awesome game of name that race.  I named them, he told me how many times he finished, DNF’d, or DNS’d, and how to train for them.  This was awesome and the early 9 mile loop flew by.  As I came into the aid station (mile 9) I decided my legs felt good so I would gradually pick up the pace.  I made the decision here that I would not be passed by ANYONE in this race, I would only pass people.   I normally run ultras on water and gels, well I surveyed the aid table and there were no gels.  The volunteer apologized, I smiled, thanked them for everything, and told them; “No worries, you guys are awesome, time to run my first ultra on ginger ale.”

The next 14 or so miles down to Rice Lake (mile22) went pretty smoothly.  I took the technical sections closer to the lake pretty easy, especially the climbing.  I had mentally prepared for this eventuality as I had zero specific trail hill training for this race due to the disaster that was the WI winter.  I power hiked most of the hills, where I ran them last year.  (A great article regarding specific race training and it effects is Zach Bitter’s (3^rd place).)  A holdover benefit I received from my speed training for Mad City, similar to Zach’s, was my enhanced ability to descend the technical trails.  My descending, normally strength, was enhanced by the speed work which increased my foot turn over allowing me to “fall” down the hill more efficiently.  I had slowly picked up the pace, and by the turn at mile 22 was running pretty quick.  I was really feeling connected with the trail and my surroundings and was about to have even more time to acquaint with them.

I had been waiting for some deep hidden fatigue in my legs to slow me.  It was a driving rain/hail storm that got to me first.  Luckily I had kept my arm sleeves on and rolled them back up, right on hypothermia averted!  Then right after leaving the mile 26 aid some deep fatigue in my left quad, a hold-over from Mad City made itself known.  While descending a small hill I felt a small hot bomb explode inside my quad, ending my ability to descend quickly.  What I found truly amazing was that when this happened instead of causing my mood to sour, I suddenly began to enjoy the trail even more.  I ran mostly alone, other than passing people, till the next turn at mile 40.  During this time I reflected on just how lucky I am to be able to run in such a beautiful environment, and how truly blessed I am to have the ability to enjoy it in a manner that, as my daughter told me, allowed my heart to talk to God!  I was finding my quiet.  I was keeping good on my plan to only pass people and not be passed.  Filling my bottles shirtless, in 50 degree temps, and with 10 miles to run I had huge grin on my face that really fired up some of the volunteers.  I was suddenly ready to run hard.  I left and let my body float down the trail.

The final 10 miles to the finish were some of the most exhilarating miles I have ever run.  My quad had either gone numb due to effort, or my mind had shut the pain out, and suddenly my ability to descend returned.  I took full advantage of this and my euphoric mood to push the pace to the finish.  I ran truly feeling the trail, becoming one with my environment.  I ran hard.  I ran fast.  I danced down the descents like a child running to a playground.  I ran because I needed to, I had found my quiet on the trail.  I cannot really explain why I felt so at peace 7+ hours into a run, but 50 miles suddenly didn’t seem long enough.  During some of the flatter sections I glanced down at my watch to see that I was holding 7 min pace, and on a few of the descents had dipped into the 5 min range.  This fast running allowed me to finish the race in 53^rd place.  I was never passed the entire race!

I crossed the finish smiling.  I was truly happy; not to be done, not because I had achieved some great race result or time, Just Happy!  I had found my quiet, my heart truly had its chance speak with God, and my body had a chance to be rejuvenated by nature.  I am truly thankful to Jeff Mallach, the RD, and his exceptional crew of volunteers form making the 2013 a great race, and great experience.  Thank you also to my family who supports my desire to push my body and discover just how far I can go!  Thank you also to my sponsors; Performance Running Outfitters and VESPA, your gear, support, and advice make racing and self discovery so much fun! As a side note now that my mind thinks 50 mile/ 6-8 hour runs are business as usual, it may be time to increase distance and stretch to a new challenge!

Finding my quiet, heart talking to God! Photo by Ali Engin

Race Gear & Nutrition

Nutrition

Pre-Race

1 VESPA Concentrate
1 multi vitamin, fish oil, vit D
4 Capra Flex
3 Justin's Chocolate Hazelnut Butter packets
1 Green Tea w 1 TBSP of coconut oil
1 VESPA JR

Race

48oz coconut water
1 VESPA Concentrate
4 VESPA JR's
3 Gels
Ginger Ale
Coke (Final 10 Miles)
7 S-Cap salt tabs

Post Race

Guinness and good food!!!!
8 Capra Flex
1 multi-vitamin & fish oil

Gear

The North Face - Better than Naked shorts, & arm sleeves - Performance Running Outfitters (PRO)
Hoka One One Bondi 2B - iRunFar.com 
Ultimate Direction - uno waist pack (1st 25 miles) & hand held (final 25 miles) - PRO
Drymax - Trail runner socks - PRO
Salmon S-Lab Hydro Set (2 8oz flasks) - PRO