Quick Red Hot 55k Run-down

A top-10 list of some takeaways from Saturday.

1. Slickrock is frustrating.
2. 7:20 pace is the warm-up.
3. Slickrock is basically an oven.
4. Japanese runners love KT tape on their knees.
5. Ibuprofen is an essential nutrient.
6. Every ultra should have Mountain Dew.
7. Steep climbs are difficult after 20+ flat, fast miles.
8. Sand gets everywhere.
9. 75 degrees feels oppressive in February; no matter what.
10. I want a shirt that says 'red meat athlete #runonbeef'

Saturday was fun, though I was distinctly unprepared for what the slickrock gave me.  Not much happened really; once I got to the slickrock at mile 20-21, my body just wouldn't really do what I wanted it to do. Likely this was a combination of low calories and my hips being locked into their stride from those first 20-21 cruiser miles.  Running on the slickrock felt akin to performing plyometrics. For twelve miles. 

I'm much more stoked about what the RMR ladies pulled off and what my Hokie friends did back in Virginia at Holiday Lake. They had four guys under four hours. Unreal.  The weekend as a whole makes me want to get my ass in gear. I see lots of circles on an oval in my future. 17 weeks until Bighorn. 

Firsts and Lasts: Promise Land 50k

I've said it before and I'll say it again--I am a closer.  I'm content to not race a 50k again for a while as I really need to figure out how to start hard enough to remain competitive at the distance. I find it amusing now, several years into running ultras that I consider 50k's too fast--or really, any ultra distance too fast.

Doing our usual pre-race discussions in the week leading up to Promise Land this year, Rudy and I decided to go out hard and try to keep with the lead.  Rudy can do that--he's on fire right now and generally faster than me anyway.  I have yet to figure out how to do an uphill start hard.  In recent memory, I have only started two races hard--StumpJump and Holiday Lake--both of which have very flat starts.  I kept up with them for the first 12 minutes or so of the climb, with Jake Reed well out of sight, before I had to pull back and start my hike-run.  That's that.  I wouldn't see them the rest of the day.

When I hit the long grassy road that overlaps the Hellgate course, my race plans changed abruptly.  Puke #1, out of nowhere.  Weird, I don't feel bad.  Not long before aid station two 9 miles in I had puke #2.  Switch to coke in my bottle, hoping that settles things.  Grunt my way up to the parkway not feeling bad but not eating.

My plan had been to switch gears into racing when I hit the Blue Ridge Parkway ~11 miles in, taking advantage of the extremely long downhill to come.  When I did hit the parkway in-race, I had not had any real calories--just the cup of coke in my bottle--since mile 5.  I decided then I would just stick with my original plan and hope to out-run my eventual bonk. I hit the gentle downhill across the parkway solidly under 7-minute mile pace, cruised past a couple guys and into the aid. I am extremely glad we had crew here this year so I could grab new gels that might work.  Steve filled my bottle with more watered-down coke and I bolted down the hill.  The technical descent from Sunset Fields is extremely fun, but also so full of loose rock that I was slightly worried about my choice of shoe--Nike Lunaracers that I plan to wear at Western States.  I wanted to try them out on real technical trail in a race setting, and they did just fine. I passed a guy on this stretch complaining about his feet and mine felt great! I love hopping on the rocks, and my stomach was empty enough that it didn't feel upset. I ran this stretch well and finally got Ginger ale into my bottle and belly at Cornelius Creek.  Two guys left the aid station just before me, and I was still trying to just outrun my bonk, so I took off down the gravel road with a nice 13:10 2-mile stretch before popping back onto singletrack.  Finally on the brief climb away from the road, my hunger won out of the upset stomach and I scarfed down two Passion Fruit Gu Roctane gels--they went down smooth and I yo-yo'd with a guy here briefly before he pulled away on an extended climb. I would pass him up the ever-brutal Apple Orchard Falls climb.

More coke in the bottle at the mile 25 aid station and I was off to the only boring part of the course, rolling service road to connect back with Cornelius Creek at mile 29. I actually enjoy this section; it's fun to cruise on.  However, my stomach decided to give me some more surprises and I lost about 5 minutes to pit-stops between these two aid stations alone.

I saw Jordan Chang just before Cornelius Creek 2, prior to aforementioned climb, who was surviving the Boston-Promise Land double that is much hard than Boston 2 Big Sur, only 5 days after his massive PR up in Massachusetts.  The aid station was mayhem with all the people still coming down the mountain hitting it the first time and taking their time at the table.  A cup of Mountain Dew rocket fuel in my bottle and another straight down the hatch and I took off trying to keep making up time.  I ran the Apple Orchard Falls climb a full minute faster than the year before in a not-fast, but respectable 45 minutes.  I was surprised it was faster than the year before as I made a point to run every step last year and actually hiked some this year.

I also actually stopped to fill my bottle and dip my hat in a stream on the way up this year.  I felt elated hitting the top in decent time, and did not even stop. I walked through the aid station to down a cup of mountain dew, but that was all knowing I can run the last 5 downhill miles in ~30 minutes. Or so I thought. I ran hard across the field and up the last tiny climb. I tried for one last nip of gel to ensure I had ample energy to hammer all the way down to the finish, and ended up losing a couple minutes giving it back to the trail on top of the little bop out of that field.  Oh well, time to get at it.

I leaned forward and let momentum get me into a fast rhythm through the singletrack section of the descent as I tried to shake off puke #4.  One of my goals for the race was to run a sub-5 mile on the final gravel road descent.  At least I met that goal. I hit that final 2.5 mile road like a bat out of hell with the first mile on it at 4:47 and the full final 5k of the race being 16:24.  Is it still a 5k PR if it's downhill?

I passed another two people on this final road descent to end up 8th overall. I believe I was 20th or so at the Blue Ridge Parkway 10 miles into the race.  No one passed me from then on either.

Gear:
Patagonia Air Flow Tank--our new team jersey and the first shirt I don't mind wearing for a full ultra when the weather is actually warm.
Patagonia Strider Pro shorts--Love how many pockets these have so I can keep everything in separate pockets and not have to dig around looking for anything particular.
Nike Lunaracers--if I could find a way to get these cheap I'd probably run in them almost exclusively. Best ultra-racing shoe I've found.
Simple Hydration Bottle--it just works!

-----

Overall, I really can't complain. I know I was in shape to run 4:50 or so, but I'm actually pretty happy to run a 11 minute PR off so little calories. I got out for a tempo run the next day even.  I feel like I processed the run like a fast long run rather than a race, which is much better for the next two months leading up to Western States.

On the team front, Rudy crushed another one. Watch out for him at Bighorn in June. Same with Darren; that kid finally discovered the magic of gels during races--he'll be poised to crush San Juan Solstice once he gets a few long days at altitude.  Our girls team is really coming along as well; which makes me super happy. I was worried there wouldn't be more than one or two of them.

I really cannot say enough about how special the team is to me.  I hope it continues to grow.  We will be working this summer on ways to make that happen without the founding parties around.  I hope I can check back in 5-10 years and see a flourishing community of ultrarunners at Virginia Tech, even more so than we have now.


Western States is just under 8 weeks away now.  I'm planning to just keep rolling since I ended up not racing Promise Land.  Time to get into the big boy mileage.  Western States is very much my course. It is downhill and a back-half course. I hope to be picking people off for about 40 miles ;)

Recap and looking forward.

I wrote what is after the page break a couple weeks ago but didn't want to publish anything until after Hellgate.  I finished my season exactly how I wanted to crewing my ridiculously talented best bud and training partner Rudy to the crazy race at Hellgate I knew he had in him.  I think Rudy and I have shared something like 100 hours or more of trail time together since July.  I was so pumped to see him have the race he deserved.  I've been struggling with motivation to get back into more routing running, but that race gave me enough inspiration for the next six months!

I am also excited to be working with a coach for the first time since high school.  I'll be working with the master Andy Jones-Wilkins to make sure I am ready for the track meet in June.  I raced 10 Ultras in 2013 plus a myriad of fatasses and short races.  Cutting that out for 2014--it's time to get focused.

Oh yeah, I was in a magazine? Jess Daddio is a pretty stellar writer and it's great to see a semi-local magazine doing so well.
---------------

2013 was pretty awesome.  I ran in lots of places and just ran a lot in general.  PRs for every distance from half-marathon to 50 miles and I learned I can move for 40 hours if I need to.  I don't really feel like writing a lot, so here are the dirty details...

The numbers:
500,000 feet of climb reached on November 23th
I'll finish the year just over 3000 miles.


2014 Plans:

February: Holiday Lake 50k
April:  Georgia Loop FKT attempt and/or Promise Land 50k
May: train like a madman
June: WESTERN STATES 100
July/August: Hang out in Colorado, climb a bunch of mountains, drink some bourbon, attempt Nolan's 14 depending on WS100 recovery
December: Hellgate 100k

Sometime: Figure out a damn 2015 Hardrock qualifier

I'm at a crossroads in life in general.  There's a good chance I'll be living in Denver come August, so I can't think about races for the fall until I figure that out.  If I'm on the east coast, you can bet you'll see me at Mountain Masochist and Hellgate.  If not, then who knows what I'll be up to. Edit: Barring exams on Friday or Saturday that weekend, I will do EVERYTHING I can to get to Hellgate 2014... We have to go back

Wyatt Earp turned me back onto this guy over the weekend.  Serious talent.

Spring Catch-Up: Pre-Cruel Jewel

VT Ultra team

Promise Land Recap: Started with cramping calves, ran up Apple Orchard. Made it from Sunset Fields to the finish in 32 minutes.  Felt like I could keep going for a while at the finish; good tune-up for Cruel Jewel. I also squeaked into the top 10 for the first time at a Horton race, pretty excited about that. I passed 9 people in the last 5 miles.

We had 5 in the top 15!!

I peaked with a 92 mile training week, 104 miles on a 7-day span. Nearly what I did for Grindstone, but I did this one earlier.  Everything this Spring has been MUCH faster than I was running last autumn though, so I know I'm fit right now.   Also in March, I did 3 ultras in 15 days as a training experiment that ended really well, and gave me a lot of confidence in slogging.

One new thing this year is, thanks to my Suunto Ambit, I'm tracking my climb.  January through April, I climbed 35,050 feet, 42,950 feet, 45,000 feet, and 60,100 feet.  Pretty awesome progression, and plenty of gain I think for Cruel Jewel's (likely padded) 30,000 feet of climb.  Max week was ~25,000 feet of climb as well, back in February just for fun.

This past weekend, I headed up to Ohio with Rudy and Wyatt of VT Ultra. They were running 50s For Yo Momma, a 50 mile (Rudy) and 50k (Wyatt) done on a 5.2 mile loop course.  Rain for days prior caused it to be a sloppy mess after only a couple laps.  Rudy still pulled out a WIN in a solid time and Wyatt pulled off 3rd place on a less than stellar day.  I paced Rudy is last two laps, got covered in mud, and realized a little bit of information.  The week before Grindstone I paced Rudy to his first win at the Uber Rock 50k. A week later I ran a great Grindstone for my first 100.  Great confidence boost for Cruel Jewel!

Lots of mud for 10 miles

Fun gang

Virginia Tech Graduation is this weekend. I'll be down in Georgia racing the Cruel Jewel 100 with my friend and mentor Eric Grossman rather than walking.  During the ceremony, I'll have been traipsing through the woods for 70-80 miles already, likely hallucinating, falling apart at the seems, and loving every minute of it.  That will be my graduation; the woods are my school.

.Cruel Jewel Profile

I've worked my ass off; now it's time to play.

Terrapin Mountain 50k.

4:55, 22 minute PR. 65 miles last Saturday, 35 the Saturday before.

This race was nothing but caffeine, ibuprofen, and willpower.

I felt bad until mile 18, and then I felt good.

At Mile 21, Rudy said I was going to be first Hokie, so I ran hard to do that.

Best race report ever.  50ks feel short.

2 Down, 6 to go.

Data: http://www.movescount.com/moves/move11901862

Holiday Lake, aka the 32 mile tempo run

The evening before Holiday Lake this year,  I hoped with people that my race strategy was going to be a 1:50 first lap followed by a 3 hour second lap. My real goal (decided on Saturday morning) was to keep the chase pack in sight as long as possible.  Well after a 7:57 first mile they were already 20 seconds up and never to be seen again except for on their way back on their second loop.

From here I settled into a comfortably uncomfortable pace with Kristeb Chang and Kaylyn Peck, who were hovering near each other in 2nd female position.  After several miles we all began to wonder why everyone was young so fast.  From the first aid station, I was consistently picking up my pace mile by mile while still getting passed.  Kristen was curious about the pace so I checked my was (that I had programmed a 50k time estimator onto). 4:12 pace. Shit.  The absurdity made me chuckle, in the days before the race while I dealt with a cold, little sleep, little appetite, and a nagging left achilles/calf strain, I figured I should aim to break 4:30. We were running along in close to 30th place at 4:12 pace.  I shrugged it off since I wasn't breathing too laboriously and kept trucking along.   When fellow VT ultrarunner Wyatt L. caught up to me toward the end of the flat/fast 10 miles leading into the single track on the backside of the lake I did my best to keep with him, he's much better at turning over on the smooth terrain than me.  I love LOVE single track, the more technical the better, so when we left the mile 12ish aid station, I starting to push the effort a little.  This next 1/3rd of the course (4 miles in and 4 miles out of the turnaround) is mostly winding singletrack and I really enjoyed it.  I was able to shorten my stride a little bit, closer to the much more comfortable "ultrarunner trot" which help mixed things up, and every downhill was a nice reprieve for my hamstrings.  Somewhere in here I caught up to local speedster Jordan Whitlock, someone I didn't think I had any business being near in a race, and half-jokingly asked why everyone was running so fast.  The pace still didn't feel right for an ultra.

I came into the turnaround and fumbled for a minute trying to get gels into my shorts pocket. I hadn't had any dexterity in my hands since I took off my l/s shirt at AS1, so after a frustrating minute or so, I just got Rudy to do it for me--great crew! I glanced at my watch to see my split--2:09:51--and it was the fasted I had EVER run 16 miles before. OK.  On the next several miles of singletrack I made my first surge.  Wyatt had gotten into the turnaround about 30 seconds after me, and I knew he would catch me on the flat stretch if I didn't gap him here.  I ignored my breathing for the next 4ish miles into the next aid station and hammered all the way except for one climb where I had to hike in order to force down a gel.  Some brief conversation with Holly Bugin who went onto a new female course record and I started to focus on keeping my stride long. By mile 20, my hamstrings started to scream.  Another gel and I was able to grind to the mile 24ish aid station--15th place, much higher than I thought I was. I guess that surge on the singletrack worked.   Leading up to this aid station, I saw 3 people ahead of me fairly spread out so I figured I'd try to catch them.  It gave me motivation, and I sorely needed that.  I hit the marathon at 3:32, a 20 minute PR on the distance (though I've only done one very STUPID marathon), and kept trucking along.  I came into 11th place just before the final aid station, dumbfounded to be in that position.  It was the highest position I had ever been in at a Horton race, and Holiday Lake doesn't play to my strengths. From a glance at my watch, I hoped to force a sub 4:20 finish.From that aid station, I was very excited to get to the final hills and finally use some different muscles.

After the final "climb" I "sprinted" (as much as an ultrarunner can sprint) the last mile, windmilling my arms on the downhill road, to finish in 4:19:22, a 20-second negligible negative split, and after handshake from Dr. Horton and his remarks on my big PR (which are very meaningful coming from him!) I collapsed on the ground and stuck my feet up in a chair, laying there for about 10 minutes with a big, exhausted grin on my face.

Beast race #1 is done.  Next up is the back-to-back insanity of the Georgia Death Race 60-mile and Terrapin Mountain 50k, so back into the mountains I go.

Some info:
Nutrition:
<5 Huckleberry Hammer Gels (I didn't actually finish a couple of them)
~50oz water
2 cups mountain dew
Basically, very little calories.  With my regular nutrition pretty dialed, I don't think I crave carb as much during my runs, but part of this was that the fast pace being new and uncomfortable to eat through.

Shoes: Nike Streak LTs--5.3oz road flat.  GREAT shoe, who know Nike could do it?  Never had any issue during the race, and my feet weren't sore at all the next day.  A lot of underfoot protection for the weight.


This was also the first team race for our newly formed VT Ultrarunning Club, and I'm really happy for  how well everyone did.  We had several first 50ks and first ultras.  Everyone did very well, and more important, I think almost everyone finished with a smile.  I'm really happy we've developed this community to help each other push our limits.

End of the year.

Well, it's all done.  This post is pretty long and probably doesn't make a lot of sense.  You've been warned.

Some numbers for 2012:

8 ultras, 400 miles, 78 hours 30 minutes, and more gain than I feel like adding up.  Basically, a LOT of running.

The BEAST Series is a pretty special series.  Having the "faster" events of Mountain Masochist and Hellgate after the Grindstone 100 makes for some interesting decisions regarding recovery and training between events.  Regardless of what certain people might say, 100 milers put a great deal of deep and lingering fatigue into the legs, enough so for me that aside from the week of MMTR, I never ran a week over 55 miles all fall.  I substituted mileage for quality, doing 1-2 workouts per week which worked out well for MMTR, but by the time Hellgate rolled around, I felt pretty drained and somewhat de-motivated.  When anyone asked me about Hellgate recently, my normal response become "Well, I'm ready to be done."  That said, if I don't get into Hardrock for 2012, there is a very good chance that I repeat the series.  I've learned a lot this year, and I love Grindstone much more than any other event I've done, so I want to be back there every year for a while.

ANYWAY.  Hellgate.  That funny little 100k race in December in the mountains of Virginia. On a lot of horse trail.  There's nothing like it.  This was the snow year of MMTR and the warm year for Hellgate.  If I had been running better toward the end, I would have been extremely comfortable with my shirt off. I believe the high was almost 70.

The race:
Starting off, I took off a little bit, but quickly (within minutes) realized I didn't want to run all night alone so I slowed to run with Rudy and Fletcher, a couple friends and both good runners.  We made good work of the first climb, running most of it but not really working that hard.  Fletcher fell back because his foot went numb (and yet he finished), so Rudy and I proceeded to run together through ~mile 40.  Rudy and I have shared a lot of miles this year, so we work well together and could mover very efficiently over the course. We made good work of the following sections, just ticking off the miles talking about anything and everything.  There are some super fun single track stretches through there.  Somewhere in here, I managed to spotlight a dear with my headlamp.  I think that is a good testament to the Nao.  I started caffeine early (about 3:00 am) because it was all the calories I had left halfway through  the 10+ miles between AS 3 and  AS 4.  At dawn, I stopped to water the trees and could feel my heart beat doing some funny things, mainly being way too fast, so I cut out caffeine for 90 minutes or so to help settle it.  Rudy ran on when I stopped again at mile 40, and then began having peroneal tendon pain (MMTR strikes back)as I got through the rock-garden downhill switchbacks that caused me to have a complete breakdown last year.  Coming into Bearwallow, I took an Ibuprofen and left quickly hoping to pick off some people on the easiest(?) third of the course.

I am very, VERY glad Wyatt, another VT ultrarunner and friend, volunteered to pace.  He kept me moving when I was in a good deal of pain, and without him, there is a good change I would have walked down the entire final 3 mile stretch.  The pain in my peroneal tendon go worse and worse the last marathon until I began wondering if it was a stress fracture.  Leading to Bobblet's gap, I passed 1 guy, then going through the forever section, I passed 2 more and got passed by 3 or 4 and I started slowing.   I had told people prior to this that I didn't care if I had to crawl across the finish line, I would finish Hellgate this year, and the day almost came to that.  This was the most physical pain I've run through, and the hardest I've had to grind in a run or race before.  The next day, my ENTIRE body was sore.  Arms, legs, chest, core, shoulders, neck.  I seriously gave everything I had to Hellgate this year, and even though my time isn't what I wanted it to be, I know I did everything I could and I'm extremely happy with the outcome.  I'm not exaggerating one bit when I say I would have dropped last year.

The only thing I truly wanted out of ultrarunning this year was to get tougher, and I did.

Addendum:

Dr. Horton, our wonderful race director and inspirational ultramarathon guru, underwent a 7-way bypass today and this had me thinking a lot.  I'm not sure if I've seen Dr. Horton even 20 times these past couple years, but he has had a great impact on my life, not only through his races, but due to the spectacular sense of self-appreciation and encouragement.  I was quite honestly scared out of my whits during late summer as Grindstone began to approach and conversations with Dr. Horton had me feeling that I would not only finish, but finish well.  His attitude is contagious and he is one of the best overall people that I have met in my short life.  I heard his surgery went smoothly, and I am very happy for that, for him and his family.

Weekend in Pictures:

The start!

Aid Station 4

Anguish

The nice lump on my foot Sunday afternoon.

Beyond done.  Check out that sweet form, heel strike all the way!

The gang.

5 Down, 1 To Go

Aside from a nagging achilles tendon (fixed with a shoe change), recovery from Grindstone went smoothly.  I took it easy basically the entire race there, which I guess helped a lot.  I did two interval workouts in the two middle weeks between races, and a couple tempo runs as well.  What else can you really do to prepare when you have a race only a month out from a 100 miler?  I topped out at a 48 mile week, which might actually have been more than I should have done, but everything worked out for the best. 

I had a very different thoughts going into Mountain Masochist compared to Grindstone.  Being 50 miles on an easier course,  I knew it would feel short and fast, and I had just spent about 5 months preparing to go slow for a very long time.  I was also excited to go and Hurricane Sandy only exemplified that.  I love bad weather and snow, so I actually thrilled to hear of snow on the second half of the course.  I figured that the snow would slow everything down a little and force some slogging (exactly what I can do right now).  I also figured that I wouldn't suffer as much as a lot of people nearby me, which would be beneficial late in the race.  I can never seem to get the right combination of clothes for 30ish degree weather, and I was warm once the sun was up, ditching my arm warmers at AS #3, and taking my gloves on and off all day.  Nothing really happened in the first half of the race.  I ran from mile 13 to the loop with Rudy, and we just methodically moved up through the places all the way. Relentless Forward Progress.  I stopped to fertilize the trees and he went on to a super great finish in 12th place in his second 50 mile. With the loop came snow, high up my shins in places.   The footsteps of those in front of me hadn't yet flattened out the snow, but just formed footholds awkwardly spaced apart, forcing a lot of awkward running and hiking.  If I had realized how big of a break this ended up being in the middle of the race, I would have probably run most of the climb up to Buck Mountain, but so it goes.  The snow was a blast, and I ran with complete reckless abandon on the downhills--something that I really love to do in the snow when everything is soft and smooth.  Talking to people after the race, I seemed to be the only person who really enjoyed going through all that snow.

 The snow got pretty deep and slog-worthy after leaving the mile 42 AS.  I left just ahead of Gary Robbins who (of course) caught up soon and we shared a couple miles together working through the awkward snow/ice covered trails.  He had actually run an extra 4.5 miles (the only way we were near each other) and was making his way back up, still having a blast.  Since I was wearing Montrail Rogue Flys (great shoe), he asked about them and the conversation turned to races and Grindstone as he was there too.  He told me my Grindstone time was "fucking awesome" which as a pretty great boost trudging up the steepest climb of the race before we go downhill the rest of the way to the finish.  Gary moved on and I stopped one more time before taking off after him.  I hit the last aid station with 4 miles to go at 8:36, determined to make a sub-9 hour finish, so I took a cue from cross country days, and started windmilling my arms to drive up my momentum.  The final mile of downhill ended up being ~5:56, super fast for mile 49 of a 50 mile race.  I took two bottles of my Succeed slurry, several packages of chomps, and two cans worth of mountain dew, plus some food at the aid stations.  The slurries have made racing a lot easier, I have energy throughout, and I think I've gotten pretty good at burning fat for fuel.  Few the few days after races, even after I've made up the calorie deficit, I seem much leaner than I used to.

I squeaked by in 8:58, meeting my original time goal for MMTR--before hearing of the snow conditions.  Plus 20th out of 297 starters is kind of cool, I'm not used to that.  This race actually took more out of me than Grindstone, so I'm taking it easy all week before putting in some focus work for Hellgate next month.  That will be fun.  Hellgate is something special, and so far everything this Fall has gone smoothly.  I won't DNF this time; I'm ready to suffer.  As soon as I crossed the finish line at MMTR, Dr. Horton said to me, "I hope you saved something for Hellgate."  I hope so too, I've got some redemption to take care of there.

Side note/more important:  This is the VT Ultrarunning Club's first true team race, and we had some great placing and 100% finisher's rate! Something that is definitely made even better by the course conditions.  Rachel maintained second in the LUS on her bum ankle, cringing all the way to the finish line.  David persevered through a rough day, Wyatt had fun all day, and I should probably ask Kelly how her run went.  Seeing people finish at and after twelve hours was very inspiring--those guys and gals are MUCH tougher than the rest of us, that's a long time to be out there and it hurts a lot more.  I was finishing back there just last year, I know how that feels.

See you people in 5 weeks.

Beast Series

Two Races left in the next 8 weeks.  I did my second run since Grindstone today, 6.5 miles in 70 minutes on Lookout Mountain--decent pace for that terrain.  Since I'm recovered well from Grindstone I thought I'd finally take a look into all of this race series business.

The top 5 for the Beast Series are below, pulled from Horton's website.

	1	Knipling, Keith	4:36:14	5:12:39	5:24:03	22:34:42			37:47:38
	2	Murase, Yosuke	4:23:22	4:57:53	5:16:50	24:50:06			39:28:11
	3	Myers, Michael	4:33:45	5:32:25	5:57:04	23:46:55			39:50:09
	4	Love, Guy	4:59:59	5:16:57	6:15:07	24:51:12			41:23:15
	5	Jasinski, Bob	4:45:53	5:30:19	6:55:21	26:08:31			43:20:04

Keith is clearly untouchable.  He's a great runner, and it was fluke that I was a few minutes behind him at Terrapin.  I am curious to see if I can make up the 93 minutes on Michael though, and more so the 115 minutes on Yosuke in the next couple races--that one is probably not doable unless he's really hurting and I'm running really well.  I wish Masochist was one week later so I would have a chance to get out on the first half of the course that I've never seen and learn it, but so it goes.  I won't be pushing it until close to "the climb" anyway--I can't move fast on flats, but apparently I've learned to climb up and down mountains with reasonable proficiency.

This is weird for me; when I first started thinking about my goals for 2012, one of them was squeaking into top 5 for the Beast Series.  Now I'm hunting down 3rd.  It's interesting how much you can improve in this sport since mountain racing has so many variables that just don't come into play in shorter (or even just flatter) races.  I suppose Grindstone was what people call a breakthrough race? I didn't run an amazing time by any means, but I ran faster than people expected me to, and I ran that time in a very conservative race.  I think that will definitely help me in the next couple months as I won't have trashed myself before the last 120 or so miles of racing.  The variables of mountain racing are spectacular If one person has a bad day at a race like Masochist, they can very easily fall back 40 minutes to an hour off their normal race time.  Don't get me wrong, I know full well this could easily happen to me.  In a series where the 100 mile kicks off the fall racing, there is bound to be some carnage in the next two races.  I'm really looking forward to suffering at Hellgate.  I hope the weather is horrible.


On the VTUltra front, 6 of us are running MMTR, two people as their first 50 mile.  For the fast people, Rudy is the fastest of us; he doesn't have any time goals, but he's a good racer and he'll deliver on November 3.  Rachel--I'm predicting somewhere under/close to 9 hours and maybe top-3, depending on who shows up.  It's time for her to hammer a race I think.  Myself, I think I'll be somewhere near Rachel, but the faster the better. It's going to feel so short.

Promise Land and Updates

Some days go smoothly.  Some days are trials of mental strength.  Promise Land was the latter.  Early this year I had set this as a focus for the year, and trained through both Holiday Lake and Terrapin Mountain earlier in the year to be able to peak leading up to Promise Land.  I felt pretty much back to normal only a couple days after Terrapin Mountain last month, so I put in 3 solid training weeks with long runs, tempo runs, hill work, and climbing workouts before a structured two-week taper into Promise Land.  I was really tired by the time I finished that third week of training, but I figured two weeks would be plenty of time to regroup before the race. Apparently not.  I went through some ups and downs in energy levels in those couple weeks, and was sick for about 5 days in the middle.

Starting up the climb from the start Saturday morning, I knew I didn't feel right.  I felt pretty low, even though I had actually eaten a 300 calorie breakfast an hour before the start.  I settled in to some alternating hiking up that climb to take in some Gu and hope things turned around.  I started with a Lemon-Lime gel to avoid caffeine so early, and the taste made me gag. So there's another gel flavor I can't take anymore.  I was actually surprised at how mellow the grade was all the way to the first aid station and then again on the climb to the parkway the first time.  If I'd had energy I would have made that much faster.  I took a roctane gel on the stretch of path alongside the parkway and that perked me up a little.  I had still been running very conservatively all the way to Sunset Fields 1 waiting for my energy to come.  I thought the upcoming downhill would help since I really love technical downhill.  I got stuck behind a group of 8 guys here that were trotting down and several of them were not very courteous to my passing.  After a couple minutes I made it through the pack and started rolling downhill.  I had fun with this section and it perked me up a bit, but I felt the descent a lot more than I should have.  The section from Cornelius Creek to the mile 21ish aid station was uneventful.  I had taken a couple ibuprofen and was downing Clif Bloks as best I could to get some energy.  When I got to the mile 21 aid station just before the long climb back up to Cornelius Creek and then Sunset Fields, I was frustrated that i still did not have energy so I just said "F*** it" and decided that I might as well try to make up time.  I ducked my head down and began to grind.  I ran every step from that aid station to the 176 steps (except for a single 6-step set of stone stairs).  I guess those uphill treadmill workouts did some good.  I passed several people through here and it was a little motivating as I was trying to salvage my day as best I could.

I started to run up the stair section, but on the first step my calf seized and the cramps began.  I started an arm-swinging power hikes, lifting from my hips and keeping my feet flat to not flex my calves.  This worked fairly well actually, and afterwords the grade became level enough to run without cramping.   When I hit Sunset Fields for the last time, the sky was dark and storms were beginning to roll in.  The temperature felt lower than the 45-degree start at 5:30am.  I ate a handful of salt (they were out of potatoes) and left quickly for the downhill to the finish, fearing the storms as I was shirtless and did not have a shell or anything.  I have to admit, when the rain, then sleet, then hail hit on the grassy trail just down from Sunset Fields, running scared of hypothermia put some extra pep in my step.  I ran this section pretty fast even though I was definitely suffering down the mountain.  I was on the very of cramps still and the hail coming down on my tensed-up skin was stinging a good bit.  I got to the gravel road section and another guy showed up right behind me.  We both left for the finish, sprinting down the service road as fast as we could.  My form was poor from here on as I had adjusted to put most of the hammering onto my quads.  We really flew through this and I was just glad to be done when I hobbled across the finish line after my right leg cramps up just before crossing into the field.  All told, I only ate 2.5 gels, 6 clif bloks, and an orange slice all race.

So after the fact, I am content with how the day played out.  It was not the race I trained for and not the race I wanted, but I do think it was what I needed.  Holiday Lake, Terrapin Mountain, and my Spring training had gone off without a hitch, and I hadn't suffered in a while.  This is the most I've suffered to have still finished a race, and it gave me confidence in beginning my training for Grindstone in October.   I'll definitely be back to Promise Land, most likely next year, and knowing the course now, I'm excited for that.

--

In other news, I, along a few friends, have set up a Virginia Tech Trail/Ultrarunning club team.  Pretty pumped for this to be official and to hopefully get more people out onto the trails next year.  Further, I heard back yesterday and we are confirmed for Gu sponsorship for the following year!

Holiday Lake!

Yesterday was the 17th running of the Holiday 50k(++) near Appomattox, Virginia.  It's  fun race in its own right, and it's pretty fast; although it is a bit flat for my taste.  The two loops make for interesting play as you can try to negative split if you'd like.  I can't really write an exciting report of the race since the terrain is a bit uninspiring compared to a mountain race, and possibly since it's my second time at the race, but here you go.


I sort of tapered for the week leading up to the race in that I skipped my long run last weekend, and then got miserably sick on Sunday, preventing me from running much the past week even if I'd wanted to.   Toeing the line Saturday, I felt itching to run, but I wasn't really sure how I planned to run the race.  I got hurt last year after Holiday Lake and had to pull out of Promise Land in April, so I didn't want that to happen.  A nagging IT band the days leading up to the race had me planning a conservative race, and that's what I did, if only just to have fun.  My IT band was sore leading up to Horton's sound-off at the start, but after that I haven't felt it again. It's funny how those things work.  I picked a couple of the faster ladies who was running a nice pace and followed in behind her for a while, just cruising along.  After a few miles, they took off for faster times and I just kept hanging out.  After running with a Liberty student I've run with before (nicknamed Idiot...I wish I knew his real name), he told me he was aiming for sub-5.   Sub-5 is a nice little benchmark and it would be a PR for me so I decided then it would be nice fitness test to see if I could run comfortably all day and still hit that...and that's exactly what I did!

I coasted through the halfway point not paying any attention to the time and after grabbing a bag of energy chews (Pink Lemonade Honey Stinger are delicious!) from my bag, I headed onward.  After a while, a lot of people who had passed me early in the race started coming back as I just held my comfortable cadence, hiking the couple super steep hills and grinding out the rest of them.

There's long section of soft doubletrack that follows some powerlines at around Mile 22-24, and somewhere in there, the unexpected heat of the day and my adjusted stride from my still healing right ankle cause my right hamstring to grab.  Another awkward stride change to keep the leg straighter (I'm glad HL isn't technical!) and I was still trucking along.  At the next aid station I just grabbed salt off a plate and ate it,  which helped.  The two super cold stream crossings locked it up again though, so I grabbed more salt at the last aid station before moving on.

I felt a bit low with 3ish miles left (no calories for a while) and a nice Australian man gave me a gel that I sucked down and started picking up the pace some; he followed suit.  Somewhere around here, local runner/friend Rachel Corrigan passed me on her way to finishing 11th overall. She had a bit of a breakthrough race yesterday! The Australian and I were moving along nicely with like a mile left and he mentioned we were starting to cut the 5-hour mark a little close, so when we hit the road, I leaned into it and just let gravity take me down all the way to the finish.  I just squeaked by too.

So, I finished the first race of the Beast Series (which I'm leaning toward over the LUS) still feeling pretty fresh.  Today, I was a little stiff, but other than a nagging right knee from the awkward form I had for a while, I don't feel any worse for wear.  Next up is the Gahuti Ring-of-power challenge on March 3 in Georgia!