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

September 2012 Training Recap

SEPTEMBER Training Recap

The first thing you will notice about the month is the severe drop in running millage coupled with an in crease in bike and swim volume.  I competed in The North Face Endurance Challenge (Madison) 50K in September and this was the last race of my ultra season.  I had run on the course several times during the month of August so I knew what to expect.  Unexpected, however, was my inability to walk with out crushing pain in my right knee 7 days prior to the race.  After several chriporactic appointments, ART sessions, a lot of time on the roller, and very little in the way of movement, I managed to show up for the race with the ability to walk and hopefully run pain free.  I raced conservatively and still managed to finish in the top 15 (12), with a 50k PR.  After the race I called it a season. Stay tuned for a post related to my diet, VESPA,  and some of the things I changed to include more fat and eliminate carbs, to increase my fat burning efficiency, to enhance race day performance and recovery!

TOTALS

Run     47.1 miles        7:31:19

Swim   10.8 miles

Bike     154  miles

Race Result

50K (31miles) 4:35:51

12^th Male 13^th Overall

9^th AG (26-35)

Dean Karnazes and I

Breaking knees and PR's - 2012 North Face Endurance Challenge 50K Race Report

The 2012 North Face Endurance Challenge (Madison) 50K Race Report

Ouch!!.... Followed closely by OH NO!!!!...  These were the first two phrases that popped into my head when, 9 days before The North Face Trail 50K, I attempted to walk across a grocery store parking lot only to be stopped short by an excruciating pain encompassing my entire right knee.  Now I have battled on and off with a tight IT band but this was not even close.  While IT issues are more localized to certain areas of the knee, the pain that I currently felt was like something had exploded inside my knee cap.  I decided right there, ha my knee decided, that I would not run another step till race day.  So it was time to reacquaint myself with interval session on the bike and ladder sprints in the pool.  I usually swim, bike, and lift weights while running, but for the next 10 days these would become my focus.  I also made an appointment with my Chiropractor Dr Charles “Buck” Blodgett.  It took him 5 whole seconds to deduce that my tibia and femur were no longer aligned and my knee was rotated, YIKES!  Well he adjusted me and I swam and biked away my frustration.

Sunrise mist (Photo from TNFEC)

Race day started out like always; up early, eating while getting ready so your body doesn’t realize you are filling it with food at 3:30am, and driving to the race.  The morning air was a bit chilly, so I chose to wear arm warmers.  The great thing about arm warmers is that once the day heats up you can roll them down and they are great for wiping sweat out of your eyes. Well the call to get ready came, everyone left the comfort of the heaters, lined up, and off we went.  Due to the knee issues I decided I would hang just off the front and take it easy through the first 10 miles.  The first 10 miles run through the Scuppernong Ski trails and a northern section of the horse trails, and are hilly.  While not long hills they are steep and relentless.  They were also made all the more beautiful by the fog which had settled due to the cool temps.  My plan was to make it through this section in the top 20 then see how my knee was holding and begin to pick up the pace.  I ran this first section with several guys from my trail running group, The Lapham Peak Trail Runners.  We were running a comfortable pace and the conversation was flowing just as easily.

The next 10 mile or so section is on the Ice Age Trail, which has some small hills, but is mostly fast and non-technical.  I decided here, since my knee was holding, that I needed to pick it up.  I settled into a pretty fast pace and began to reel in both people and the trail.  Throughout the race I was blown away by the number of aid station staff and road guards from the LPTR group, it was a huge boost to see so many friendly faces while pushing hard.  I road this wave of energy to the final turn onto the horse trail.

The horse trail is soft sand which you can not avoid, even if you run off trail.  Soft sand is not something you want to face at the end of a race.  But I decided to turn on the tunes and maintain the best running pace I could.  I was still moving pretty quickly up the hills, just not as fast over the sandy flats.  I managed to reel in several more people.  I started to cramp a little in the final 2 miles.  Up the last big climb I went and then I let gravity do its thing on the other side.  I made it to the final .8 mile section of road before being seized by full cramps.  I managed to run through the finish and hold off a hard charging Adam.

I was extremely happy with my results at this race.  I managed to run a 4:35 (results) for 12^th (13^th overall, yes I got chicked), set a PR, and had zero knee issues the entire race.  Sometimes I guess you just need to go for a really long run.  My nutrition was spot on and powered by VESPA, stay tuned I plan on detailing what I eat before a race and how I fuel in a future post.  The course is very beautiful, the volunteers are spectacular, and the event itself is well put together.  If you are looking for a fun and somewhat faster course then I would highly recommend this race.  At the end of the race I had the pleasure of hanging out with the winner of the 50 Mile, and new course record holder, Ian Sharman as well as the third place finisher Eric Senseman.  Both Ian and Eric ran amazing races and were great people to end the day with.  I also got a consolation picture with Dean Karnazes for getting “chicked”.

Dean Karnazes and I

50 Mile Podium
L-R Eric Senseman, Mike Bialick, Ian Sharman



My Cheerleaders

Race Result

50K (31miles) 4:35:51

12^th Male 13^th Overall

9^th AG (26-35)

Gear Used
Shoes - Hoka One One Stinson Evo B (www.iRunFar.com)
Socks - Drymax Trailrunning (Performance Running Outfitters)
Calf Sleeves - CEP (Performance Running Outfitters)
Shorts - Salomon Exo S-Lab II (www.iRunFar.com)
Jersey - Sugoi Team Jersey (Performance Running Outfitters)
Hat - Headsweat (www.iRunFar.com)
Bottle - Ultimate Direction Access (Performance Running Outfitters)
Arm Warmers - The North Face (Performance Running Outfitters)
VESPA - www.vespapower.com
Gels

AUGUST 2012 Training Recap

AUGUST Training Recap

This month I focused on building speed into my training as well as consistently running back to back long runs, for the upcoming North Face 50K in Sep.  I began the month by shifting my first two runs of the week to be a sub race pace tempo run and an interval workout.  I was running my tempo runs near a 7:00 pace, and the 800 intervals were being run near a 2:40 pace.  These runs were completed Monday and Wednesday.  On Tuesday I was swimming an interval set in the AM and biking hills in the pm.  On Thursday I would do a tempo swim for 1.5 miles.  Then on Friday I was doing a 3 hour long run a little above 50K pace, and then on Saturday AM I would run for 1-2 hours easy.  This training schedule seemed to allow me to get in quality work and some distance as well. 

At the end of the month one of the members of my trail running group, Lapham Peak Trail Runners, celebrated his 50^th birthday by running a 50K fat ass, at Lapham Peak State park.  He consistently podiums in ultras so, as a test, I decided to run with him.  I was planning on running 3 of the 5 loops about 17.5 miles.  I did this, but near the end of the run my right knee really started to hurt.  The pain did not go away with ice or rest in the following few days, so I made an appointment for some chiropractic and ART (Active release Therapy) work.  The ART was good, but as usual the chiropractor worked his magic and within a few days the pain was receding. 

During my long runs I was really able to dial in my use of VESPA and race nutrition, to the point where I would take 1 VESPA JR 45 min before the run and another at the 2 hour mark, and only take 1 or 2 gels for the entire run.  I feel as ready for this 50K as I can with the fact that I could not descend stairs a few days before.  Stay tuned for a post related to my diet, VESPA, and some of the things I changed to include more fat and eliminate carbs, to increase my fat burning efficiency, to enhance race day performance and recovery!  Also for the race report from The North Face Endurance Challenge 50K.

TOTALS

Run     182.9 miles      27:14:01 hours

Swim   11 miles

Bike     77 miles