We were in Iowa for our niece Stephanie’s wedding. At the pre-wedding reception Friday night, I heard that as part of PATOOT, there was going to be a 5k and a 10k run the next day.
What’s PATOOT?
My wife’s hometown, Peterson, Iowa celebrates PATOOT or Peterson Annual Trip on Old Tractors every year. Locals bring their antique tractors to Main Street and then ride them in a parade around the community and on nearby back roads.
“What the heck!” I thought, “I’ve never run in an official 10k race before-why not do it?”
I was planning on doing 5 to 10 mile training run anyway; I decided to do the race instead. The proceeds go to benefit the local X-country team.
Since last week, I’ve been running in my new Vibram Five Finger KSOs on trails and gravel roads. My feet are slowing getting used to running without my toes scrunched together. I love how the KSOs allow me to sense the ground below me but without the pain of going completely barefoot. The best I can describe how they feel is: they are custom removable calluses for your feet. You can feel everything, every pebble and rock- but it doesn't hurt.
I only have had some trace soreness as the muscles of my feet and ankles adapt to this new way of running. I plan on writing a more full prduct review in a future post, once I run some more miles in them.
I was curious how the KSOs might handle on a paved road. Would my feet hold up? Would it hurt?
10k or 6.2 miles is normally barely enough for me to get warmed up. If the KSOs didn’t work out, it wouldn’t be a big deal. I’d just slow down, stop or even walk if I had to. Recalling my recent dismal performance at Bighorn, I thought dejectly, “of course, your pretty good at that.”
Most of the other runners were kids in their 20s or less. There were only a handful of us old farts over 40. We started at 8AM and the young speed rabbits sprinted off. After running so many ultramarathons, it is difficult for me to begin a race quickly, even when I know I’m only going a few miles. It takes me at least four or five miles before my muscles are even loosened up.
Slowly I passed several people as I found my stride.
A woman commented about how hard these hills are going to be. I smiled and glanced back, “These definitely aren’t hills!” I said, thinking about the Bighorn Mountains of Wyoming last week.
One thing about KSOs, they force you to run with proper technique. No ground slapping or pounding the pavement with them. Doing that would chatter your teeth, rattle your brain, bruise your heels and shake every other part of your body.
On the other hand, running shoes allow you to run sloppy, land heel first and without paying attention to how you are landing. You might get away with being sloppy for awhile. However, even in shoes, after long distances such poor running technique will catch up with you.
I tried to stay on the soft shoulder when I could. When some of the gravel became too sharp, I moved temporarily onto the asphalt. The painted smooth white line on the hard asphalt felt good underfoot.
As we headed out of town, I saw a young kid in red shorts a few hundred yards ahead of me. He was pushing on and moving fast, “there’s no way for me to catch him,” I thought. We turned around at the 2 mile turnaround and headed back to town. Everyone else was in back of us and falling further behind.
With no one else near me, I decided to ease off on my pace a bit. Why rush when there’s no reason?
We passed back through town and I was surprised to when the kid with red shorts suddenly came up from behind me. I don’t know where he had gone, maybe a bathroom break? Maybe he had gotten side-tracked and missed a turn? His face held an expression of pain. I told him, “Looking good!” as he passed me but he could only muster a weak, “thanks” in return.
He moved ahead and even stopped to walk for a minute. As I caught up with him again, he started running.
I wondered, “Should I stay close behind and try fighting him for first place?”
“Nah, why would I want to do that? I’m having a really good day, I might as well enjoy it,” realizing that if I did try to race him to the finish, I’d be hurting at least as much as he was.
Go on; call me lazy if you wish. I don’t mind pain during ultras but this was just a training jog for me.
I thought, “He obviously wants this more than I do.” So I let him keep the few hundred yard lead he’d built on me.
As we turned around again and headed towards the finish, I saw the rest of the pack far behind us. I smiled, gave a “thumbs up” sign and shouted “Looking good! Run strong!” They smiled back at me.
I don’t know if encouraging other runners is proper 10k etiquette but I don’t care.
I am and will always be an ultramarathoner at heart; it does not matter whether I am running in a 10k or a 100k. Ultrarunners encourage all other runners whether we/they are in first or last place. We are all brothers and sisters; we’re in this together. We do not compete against one another but rather with each other. Ultrarunning is about the experience, facing adversity, learning about yourself and surpassing your limitations. Where you end up placing at the finish line does not matter: to finish is to win. It’s as simple as that.
Not far from the finish, I saw two 5k-ers walking. I slowed enough to talk with them briefly. None of the other 10k-ers was even close to me, so I chatted for a moment before I floated on to the finish.
Even though I had no reason to doubt it during most of the race, I was still surprised when I finished 2nd overall!
I prefer trails over roads and ultras over races on roads, but I definitely see the draw of these shorter races. After this race, I felt energized rather than exhausted as I am after an ultra. I had plenty of energy to enjoy the wedding and visiting with family. If I had run an ultra, I would have been too tired to do much more than sit, rest and eat.
The others were curious about my footwear. After the race I explained what Vibram Five Fingers are and what my limited experience with them thus far has been. My feet felt great after this, even despite running almost entirely on pavement. I only have a slight hot spot at the base of my big toe. That amazes me!
Perhaps running shoes are an unnecessary luxury as so many barefoot runners claim they are?
Perhaps the need for motion control, arch support and cushioning is a myth perpetuated by running shoe manufacturers to sell more shoes?
The race organizers and 5kers who were already finished, commented on how I had jogged in effortlessly not even breathing hard. They were right; I guess that's what happens when you train for a 50 mile race and go only 18 miles. Although I had run this 10k faster than I might for a usual weekend training run, I certainly didn’t give it my all- this was just a Saturday morning jog for me.
I wonder: could I have finished first had I tried harder? I don’t know. However, I do know that that young guy in the red shorts wanted it a heck-of-a-lot worse than I did- so he absolutely deserved it.
My performance at this race was a complete surprise to me. I definitely prefer surprises such as this where I do better than expected compared to the opposite kind of surprise as happened last weekend at Bighorn 50 mile.
I feel that I’ve redeemed myself, at least just a little, by how well I did at this race even if it wasn’t an ultra. After every DNF, the demons of self-doubt creep into your mind. Are you really cut out to be a runner? Who do you think you are entering these races?
Having many more miles under my feet, the sting of a DNF is not as sharp as it used to be but it’s still there. It doesn’t disappear until you redeem yourself in another race.
After this run, I smiled to myself and thought, “Gosh, I really AM a runner after all!”
Until next time my friends: run WELL and run STRONG!
Puzzled and surprised...
That's how I feel about my performance at the recent Bighorn Wild and Scenic 50 mile Trail Run.
I was very much looking forward to seeing the Bighorn Mountains again. When we lived in Wyoming, they were among my most favorite places to visit. A well-kept secret, the Bighorns are less popular of a destination than more well-known Wyoming mountain ranges such as the Tetons, Wind Rivers and the Absarokas. However, the Bighorns have it all: solitude, scenic views, wildlife, wilderness areas, trout streams, meadows of wildflowers, and miles of hiking trails- without the crowds.
We left home Friday morning. At the pre-race registration I was surprised by the number of other runners. This was because there were four races going on that weekend: 100 miles, 50 miles, 50 kilometer and 30 kilometer.
My family and I ate pizza and pasta at Ole’s Pizza house in Sheridan on Friday evening. It was nice having them along on this trip. When I go to many of my races, I often travel alone. Although I enjoy making new acquaintances and seeing friends, I always miss having my family with me.
The bus from Sheridan to the race start left at 3:15 AM, so there wasn’t much sleep for me that night. Of course, many believe that the sleep you get the night before a race is less important than the sleep you get the week before. As long as you are already well rested, one night of less sleep is not a problem.
I felt optimistic about the race. Over the past few months, I had trained hard, running my long runs in the Black Elk Wilderness and doing intervals up and down Harney Peak in the Black Hills to train for the downhill portions of this race. I wasn’t sick with a cold or bronchitis; the weather was going to be good. Although the elevation was going to be as high as 9,000 ft, I had done a large amount of my training at 6,000 – 7,000 ft.
My two previous ultras this spring: the 44 miles at the Antelope Island Buffalo Run in March and the Strolling Jim 40 mile run in May, gave me confidence in the depth of endurance to draw from. However, I knew that I would need every bit of it. Some say that the Bighorn 50 mile is as tough as some 100 mile races.
I never got to find out but the part I did see was very rugged and beautiful.
Our bus missed the turnoff for the race start. Even though that resulted in our race starting a few minutes late, it allowed us to see how close we were to the other side; only a couple of miles.
We really were about to run across the Bighorn Mountain range.
The race started at the Porcupine Ranger station. The Hundred milers had already come through earlier that morning.
For the 50 mile race, we had a final cut-off of 15 hours or an average of 18 minute/mile- which is the same pace as for many 100 mile ultras. Some of the cut-offs were adjusted however based on the terrain. For instance, our first cut-off was 5 hours at the Foot Bridge Aid Station at mile 18, or just over a 16 min/mile pace.
A gentleman sang a nice version of the "Star Spangled Banner" and then we were off at 6:07 AM.
We were only 7 minutes late, despite the bus getting lost.
Soon the sun was in our face as we headed east. We were just under 9,000 ft and there were still patches of snow a couple of feet deep.
We all tried hard to avoid wet marshy and muddy patches but it was an impossible task.
I tried to jump one stream but miscalculated and found myself thigh-deep in ice-cold water. That woke me up! If only someone had been video-taping the expression on my face as I hesitated a second before jumping out of the water.
Now that I was so baptized, I didn't care about keeping my feet from getting wet.
They were soaked!
I ran through the muddy areas kicking up mud all over me and nearby other runners. One girl lost her shoe and scrambled around trying to find it. Soon we all were wet and muddy and laughing at ourselves.
What kind of nut pays to run fifty miles in mountains losing shoes along the way?
We ultrarunners do!
I saw a few ultrarunners I had met at previous races. It was good to see them and meet some of their friends. Ultrarunners are a small, supportive, and tight-knit community. After a while we all get to know each other. If I don't know someone, chances are they know someone I do.. The Bighorn Runs are run through the wild and scenic Bighorn Mountains. Many of the aid stations are not accessable to vehicles and must be packed in on humans or animals. At one of the aid stations, the volunteers were still chuckling. They had llamas and the hundred-milers coming in the previous night has asked if they were really there or only a hallucination.
Slowly we descended into the valley of the Little Bighorn River. I could see the canyons that lie ahead.
These valleys around us are the calving grounds of elk. I saw plenty of sign and tracks but no elk. I'm sure they were watching us from a distance
The scenery took my breath away and it wasn't the altitude. I love the mountains and the Bighorns especially.
I felt a sense of deep gratitude for the privilege of being able to be here and witness this beauty.
Soon we came to another aid station.
The volunteers saw my flute and asked that I play tune for them which I promptly obliged.
I had taken out my flute a few miles earlier and played a few short songs.
After my experience playing my flute at Javelina Jundred and the postive response from the other runners (and at least one curious coyote), I've decided to make carrying my flute a tradition during my races
I won't ever make a name for myself as a back-of-the-pack runner but I might as well serenade everyone with my music!
Just call me Kokopelli!
Suddenly, around mile 10, my lower gut started aching.
The ache became a sharp pain and then a constant knife-like cramp. With every step, it felt as if that knife was being thrust deeper and harder.
It was excrutiating.
I had never experienced anything like this before. It was not upper GI. I had no nausea and didn't feel like vomiting.
No, this was much lower than that. I had used the bathroom before starting the race that morning. I thought my blowels were empty. Maybe not so I went into the trees with hopes that if I went the bathroom all would be better.
Nothing came so I feebly attempted to run again.
If I walked, I could tolerate the pain- but just barely. It was constant rather than in spasms. Running downhill was the worst of all as my tender insides bounced around, They felt as if they were slapping painfully inside of me with each step.
I thought that perhaps if I ran faster something inside me would loosen, I'd get an urge to go to the bathroom and all would disappear- to no avail.
After gritting my teeth suffering in pain at a faster pace for 30 minutes, all seemed completely hopeless. I gave up and jog/walked as best as I could bear.
I had no idea what had caused this pain but there seemed to be no way to run through it. .
All around us the meadows were in bloom.
Despite my misery, the beauty around me was not missed. If anything, my forced slower pace allowed me to spend more time observing my surroundings and taking photos.
I took some photos of the yellow-sunflower-like blooms of the Arrowleaf Balsamroot.
Afterwards, I saw a tiny baby grasshopper perched on one of the flowers. I took a few close-ups.
Cute!
Had my race been going better, I would have missed much of this as I sped past in a blur.
The trail was well marked with strips of orange fluorescent tape. Some years, the elk eat much of the tape within 24-48 hours.
The trail marker pictured above was tied to the rib of an elk skeleton. I wonder what type of individual had a sick sense of humor to do such a thing?
He/she must have been another ultrarunner.
We had several more stream crossings. Slowly the canyons wall narrowed towards us. The rush of the water became louder and the stream became a river.
The temperatures warmed up. I was glad when we entered the trees.
I kept thinking, "I must be in last place," but just when I was absolutely convinced I was, someone else came up from behind.
One woman thought the cut-off was at 10:30 AM and believed we had already missed it. I told her, "No, it's 11 AM, if you push it you can still make it."
She sprinted off never to be seen by me again. She must've made it because I never saw her at any of the following aid stations.
.We entered deep pine forest. I appreciated the shade. But my gut still hurt and I just could not pick up the pace.
A guy I met on the bus, Wayne, came up from behind and we jogged together for a while before he too pressed on..
I caught him again only a short distance from the foot bridge aid station.
We looked at our watches: it was almost 11 AM. Even if we pushed it, there would be no way to make it before cut-off, change into dry socks and shoes, refill our water bottles and be out of there by 11AM.
We decided to take it easy and walk to Foot Bridge..
However, we were very surprised when we found it only a few hundred yards away..
Still, the time was 11:18AM.
We thought we had missed the cut-off by 18 minutes but because we had not factored in the 6:07 AM start, we actually had missed it by only 11 minutes.
Nevertheless, even had I made it to the cut-off and had time to do all I needed to, I'm not sure I would have gone on.
The next vehicular access would have been at mile 34.5. Struggling 16.5 miles with severe GI pain of unknown cause was nothing I looked forward to.
Still, it was embarrassing to stop at mile 18 of a 50 mile race.
However, ultrarunners see the good in all things. There is always a silver lining, if only you know where to look.
I saw Larry whom I had met at Antelope Island 50 mile in March. It was good to see him again although not because he dropped at the same aid station I did.
I got to speak more with Wayne Not Afraid Sr. It turns out that we have run in many of the same races. We both run more for the experience than anything else. I don't know why we haven't met before. He is from Crow Agency, Montana and at 55, is the oldest member of his tribe that's a runner. However, he's gotten his family and others in his community into running.
I hope I get to see him again!
I called Jeanne and left the following voice mail on her cell phone:
"I've got some bad news and I've got some good news:
-
The bad news is that I've dropped at mile 18.
-
The good news is that I've dropped at mile 18!
I'm not tired- so we can all do whatever else we want today- together."
As expected, my symptoms vanished as soon as I stopped running..
The following day, on the way vack to home, we stopped at Devil's Tower National Monument. It was free day so timing could not have been more perfect.
Had I run the full 50 miles, or even struggled on the next aid station at mile 34.5, I doubt I would have had the energy or desire to stop.
But since I had only gone 18 miles, I wasn't tired at all.
Devil's Tower is an igneous intrusion. Hot magma approached the surface- but never erupted. As the surrounding surface crust eroded away, the tower remained.
The site is sacred to indigenous peoples. Their myths of it's creation often involve a giant grizzly bear trying to get at people or children with the earth rising to protect them. The sides were carved by the grizzly bear's claws.
We walked around the base of the tower and later through the prairie dog town.
They barked and whistled at us.
It was nice to spend some extra time with my family. They enjoyed not having to wait until my race was over at 8 or 9PM, then me being tired and grumpy the next day.
As I said- there's always a silver lining...
Once I got home, I thought more about my gut pain and DNF some more:
-
Why did this happen?
-
Is there anything I could have done to prevent it?
-
Will it ever happen again?
What is most worrisone for me is that without knowing why it happened, there's nothing I can do to keep it from occurring again.
Not sure of where to look- I consulted Tim Noakes' bible on all things running: "The Lore of Running."
He spoke of various reasons for lower GI pain and loose stools while running: lactose intolerance, irritable bowel syndrome, fructose consumption. I ate a bite of creamy spinach past the night before but doubt that could be the explanation.
Then there was mention of "cecal slap" where the colon gets irritated on running downhills, especially after running a prolonged and steep uphill. It sure sounded like what I had. The downhills definitely hurt worse than the flats. My bowels did feel as if they were slapping around inside me.
I've raced and trained on uphills and downhills and had never had this happen to me before.Some believe that food in the gut can make this worse. I did eat a breakfast but exactly the same as I normally do. They suggested avoiding breakfast entirely to see if symptoms improve.
That sounds fine for a 5-k or even a marathon, but I cannot contemplate starting an ultra on an empty stomach. However, if this recurs I may have no choice but to not eat breakfast and instead eat a hearty meal the night before.
Also, anti-spasmodics supposed to help but I'd prefer to avoid meds if possible. There is no way to know for sure how medication will react in a body dehydrated and exhausted from running an ultramarathon. For example, NSAIDs (ibuprofen and naproxen) are asociated with a higher risk of hyponatremia.
What would an antispasmodic do? No one knows.
Strange. Whatever this was, I hope it is a one time freak occurrence and I won't have to worry about it ever again.
The most annoying thing about this all was not that I DNF'd but that I was forced to stop before I was ready. I knew that there were miles of scenery out there I never got to see. I wish I didn't have to wait an entire year before I get another chance.
But I shall be back. This is a race I will plan on doing again- no matter if I finish or not.
As perplexing as this all is, I don't have too much time to think about it. Lean Horse is coming up in only a couple of months.
In only three days I will be running the Bighorn Wild and Scenic 50 mile trail race! I'm so excited!
The Bighorns are among my favorite mountain ranges. Above are photos taken from last years 2008 Bighorn Ultra at the Dry Fork Aid Station (turn on the sound). I'm looking forward to seeing this scenery for myself.
Us 50 milers have 15 hours max to finish the distance- and I plan on using every minute of it. At 18:00 min/mile as the slowest possible overall pace, it will be perfect training for my next hundred miler in August.
Why rush when you can go slow and enjoy the scenery?
Slow hurts a LOT less too!
These last few days I will focus on not stressing out too much at work, preparing my drop bags, gathering my gear, getting a good night's rest every night, and RELAX-ing (always easier to say than do). Oh yes and my favorite part of any pre-race taper: CALORIE-loading. Carbs are great but carb-loading is for short distance runners (marathon and less).
Now that I have several 50 milers under my belt, I'm much less apprehensive than I have been before such races in the past.
After all, this will only be 50 miles! A nice training run.
Below is the trailer for the documentary "Dancing the Bear." As per their description:
"The ancient tradition of long distance trail running continues in modern times, stripped of its mythology but still potent as a transformative event.
The Bear 100-Mile Endurance Run is the backdrop for the story of two women and their emotional journey through southern Idaho's Bear River Mountain Range. Pushing their bodies to the limit, they strive to accomplish the impossible, to run 100 miles of wild mountain trails in less than 35 hours"
Although it may be on the fringe right now, going long has been a part of human history ever since we first got up on two legs to hunt/gather our food, run away to safety and stay in touch with our neighbors. For many of us, ultrarunning is as much a spiritual endeavor as it is a physical one. There is something primal about running all day and all night through difficult terrain and under impossible conditions.
This is an inspiring video; another to keep in the library and watch before an important race. For non-running friends and family, this documentary confirms how nuts they already know we are; for ultrarunners, it reminds us of why we do what we do. The DVD is available for $21.95 at my favorite on-line running store: ZombieRunner.
Hmmm....this sounds like a race I might want to attempt someday.... another ultra to add to my wish list.
It's been over a month since I ran the Strolling Jim 40 mile Run on May 2nd.
The last few weeks have been very busy with work and family committments. I've spent most of my time these last few weeks going to work, preparing for several upcoming lectures, with my family, doing chores around our property and training for the upcoming Bighorn Wild and Scenic Trail 50 mile ultra.
So I didn't get around to downloading photos or writing my race report until now.
We arrived to Tennessee a few days early and enjoyed spending time with my family who live in the Nashville area.
Strolling Jim is run on the rolling country roads surrounding the town of Wartrace, TN- located about 1 hour and 15 minutes south of Nashville.
I am a dedicated trail runner and was not sure what to expect from running so far on pavement. I still remember the excruciating pain after running in my last last long road race, the Chicago Lakefront 50 mile in Fall '07.
I hoped to not have a similar experience, especially with Bighorn coming up only a few weeks later.
Tennessee and the southeast had been having severe thunderstorms and rain all week. There were widespread flash flood warnings. The route of the race had to be detoured due to the road being flooded.
We started in a downpour and were soaked within a half mile.
I remember thinking, "If only this rain would stop!"
Then after it did, wishing "If only it would start raining again!"
We do not get such humidity where I live in the Black Hills. It made the for lush plant growth and verdant scenes but was difficult to run in.
This is the 31st year that Strolling Jim was run. It is a friendly, informal event. I know many ultrarunners in the upper Midwest and also Colorado/Rocky Mountain region. However, there were no names on the entry list that I recognized. This is an entirely new ultrarunning scene.
No matter, I looked forward to making new acquaintances and contacts in this region of the country.
The organizers were excited to have me run in the race. In the 31 year history of this event, I was the first entrant ever from South Dakota. They told me I had no choice but to finish. I told the not to worry- I would finish no matter what. I would finish unless something unexpected happened, such as getting run over by a truck.
I might be slow, even need a cattle prod, but after all this was only a 40 mile training run!
One thing this race is known for, the inspiring, encouraging phrases painted on the pavement by Race Director Gary Cantrell.
Gary is also known as the RD/founder of the infamous Barkley Marathon. Since that race began in 1986, only 8 runners out of about 700 have finished within the 60 hour cutoff. It takes a sick and twisted individual to invent a race like that.
Of course, all ultramarathoners are sick and twisted...some Barkley runners continue to return year after year, knowing full well they have absolutely no chance of finishing.
What kind of person runs in a race like that?
This race has a low registration fee. Because of this, there is minimal aid, primarily gallon milk jugs of water every few miles. If you're like me and need specific nutrition and fluids during your ultras, a crew is essential.
Fortunately, because this is a road race your crew can meet you anywhere along the course. Nathan and Jeanne did an outstanding job keeping me going and not spending too much time getting what I needed. I could not have finished without their assistance.
They were awesome!
The scenery was beautiful but soon the humidity caught up with me. Only five people passed me but I noticed that they all had southern accents. There is something to be said for training and acclimating for race conditions.
"Isn't it great how cool the weather is today!" one runner said.
Sure. Easy for you to say, I thought. But he was right, it could have been much worse. The sun could've come out and it could have been hot and humid. Nevertheless, for me the humidity was challenging.
I wondered what is worse: vomiting in the dry heat of the Arizona desert as at Javelina Jundred last November or struggling to keep going in this humid-jungle they call Tennessee now?
Oh well, as the saying goes: what doesn't kill you makes you stronger...
On the way back towards Wartrace, we entered the "Walls." These were several rolling hills in a row. This was one part of the race that I was prepared for. The hills were very similar to those I train on daily. The only difference was the humidity and the pavement.
I met up with another runner who had passed me earlier: Sarah. I prefer to run with others who have a similar pace as I. I'll even slow down to stay with another runner. Others have done the same for me, I do the same for others when it is my turn.
Sarah wasn't feeling too well. Her stomach had turned. I know only too well how quickly that can happen.
Fortunately for me, despite the humidity sowing me down, my stomach held out. I only had a twinge of nausea that dissipated after taking an electrolyte cap and drinking fluids.
Sarah and I ran/walked together for the remainder of the race. She suggested I go on but I didn't really want to. Race conditions had forced me to slow down. I could have taken off on my own and finished before her and probably a couple of other runners but I didn't care. It was nice to have an excuse to go slower.
So what if I finished sooner?
Running ultras are all about going the distance and not so much about our times. I felt it was more important to stick with someone else as so many others had done for me at other races in my times of need. Now was my turn. I'd gladly do it again.
Because of the flooding, the course had to be re-routed onto a more busy highway. It added a couple of mile to the race.
I would have preferred to stay on quieter back roads. However, I run ultramarathons not triathlons. I didn't relish the idea of fording or swimming floodwaters.
Sarah told me about the tradition of soaking your feet in the cold waters of the fountain at the race finish. The last few miles, I looked forward to it. Unfortunately, the fountain was drained for repairs- no foot soaking for me today.
Maybe next year?
My finish time was closer to that of a fifty mile rather than forty mile race but no problem. My hydration and nutritional intake went according to plan and I avoided GI issues. Despite race conditions I was not used to, I finished anyway and that's what counts.
My brother David, his wife Gina and my nephew, baby Elek came to meet us at the finish.
Before the race, I told him that watching an ultramarathon is like watching the grass grow. Afterwards, I told him that in my case- watching the grass grow may indeed be faster...
A week off from running and then it is back to training for my next ultra: Bighorn Wild and Scenic Trail 50 mile race in June.
Run well, my friends, run well.
This is funny and not far from the truth...
"Brooks knows we'll go the extra mile for running, but little did they know we'd go the extra 120 miles. In this video, they followed us around one of Carls ultramarathon training sessions. The results speak for themselves, as long as you are fluent in exhaustion-induced gibberish."
-from http://www.runningsuperfans.com
A common question I am asked: "Do you run the entire way?"
"No, of course not! Why the heck would I do that? It would hurt too darn much and I wouldn't get there any faster!!!"
Road runners of short distances who are unfamiliar with ultrarunning sometimes sneer when they hear that. It is as if they consider me less of a runner because I walk on purpose and am proud of it.
How ignorant and foolish they are!
Many, if not most, ultrarunners intersperse walk breaks with their running. Unlike shorter distance races where walking may be seen as a sign of weakness or failure, in ultrarunning taking walk breaks is a tactic and sign of intelligence (and there are very few things about ultrarunning that are intelligent!). There are some ultramarathoners such as Ulli Kamm, who walk the entire distance and finish before many of the runners. Even the elite walk at times during races.
Taking walk breaks allows us to use a different set of muscles from those we use when running. This prolongs endurance and minimizes delayed onset muscle soreness. A walk break is a perfect opportunity to drink or eat, or catch our breath while tackling a hill.
Jeff Galloway popularized the use of planned walk breaks in mainstream events such as marathons. However, walking has always been a part of ultramarathoning. Once they get over the stigma of walking, many very average runners are surprised to discover that they are able go distances they never before could've imagined, and with less pain at a better overall pace.
Welcome to the world of ultrarunning!
Our mantra is: "Every step forward is a step closer to the finish line! Run, walk, or even crawl if you must, but no matter what: keep moving forward!"
However as simple as this technique sounds, there are many questions:
- What it the best ratio of running to walking?
- At what pace do you need to run and walk in order to finish within our goal time?
Some choose to walk all the uphills and run the flats and downhills. In a hilly race, that tactic works well. I've used it many times. I am still amazed when I power-walk uphill past runners who would normally leave me in the dust in a flat race.
In races without hills, we instead divide our running and walking by time. Some prefer a 5 minute run to 1 minute walk ratio; others believe 25 minutes running for every 5 minutes walking is better.
In my own experience: running over 10 minutes is too long and walking less than 2 minutes is too short. In longer races, or when I am struggling, I may walk as much as 50% of the time until I find my second (or my 5th or my 15th) wind. Everyone is different. Finding your own best run/walk ratio comes with experience.
Then too, every race is unique. Weather, altitude, humidity, fitness all dictate how we should pace ourselves. If I am not sure whether it is time for me to begin running again, I look at my heart rate. If it has not come down to <120-130, I'll continue walking until it does.
Often late in a long race I feel fatigued and don't feel like running again. However, if my heart rate has come down, then I know it is time to start running, even if I don't really want to (as if I can call what I do late in a race to actually be "running").
Out of curiosity, I made my own Ultramarathon Run/Walk Pace Calculator in an Excel format to compare various race strategies, paces, ratios of run to walk and so on. Unable to post that here, I found someone elses* running/walking pace calculator online and modified it for my own needs. I converted the Excel formulas over to HTML and embedded it below.
Have fun playing around with various ratios, times and paces of running to walking while still finishing your event within your goal time.
Don't forget to add extra time for bathroom breaks, stopping at aid stations, BS'ing with volunteers, changing shoes/socks, fixing blisters, removing toenails, dry-heaving, avoiding wildlife, getting lost, hallucinating, etc.
Enjoy!
*I must give credit where credit is due. The basic design and HTML of this calculator was created by Scott Glazer. I used his calculator as a starting point and added/changed a few things for my own needs.
There is no better way to get psyched up for a race than to watch a running movie. This coming weekend I will be doing Strolling Jim 40 miles in Tennessee. It'll just be a training run before my main spring race: Bighorn 50-m in mid-June. My left ITB is still a bit tight after Antelope Island Buffalo 50-m so I'm going to take it easy.
On the advice of an ultrarunning friend, I recently acquired "The Long Run." It is available from ZombieRunner.
This movie is about the Comrades Marathon a 90-k race in South Africa, the largest ultramarathon in the world by number of entrants (12,000+). The movie is about an aging running coach, a Namibian female runner and the complex relationship that develops between them. Although the movie was slow at times, I thoroughly enjoyed footage of the location and 1999 race.
It amazes me the number of runners and large crowds cheering on the Comrades participants. All of the ultras I have ever run in have had at most a couple of hundred runners along with a few dozen volunteers and family members on the sidelines. Though I enjoy the small informal non-commercialized atmosphere of most races I do, a large event like this might be fun to do too.
Not this year nor the next but someday, I'd like to do Comrades.
Anyone care to join me?
An Ultra'thoner's blog is about my personal experiences training, trail running, and running ultramarathons. However I also have a professional blog with posts occasionally published as columns in print issues of the medical journal: Endocrine Today.
Most of the time my other blog is about boring doctor stuff, but occasionally my passion for ultrarunning overlaps with my professional interests.
I recently wrote the post "A hunter gatherer's physiology in a modern world" while running the Antelope Island Buffalo Run. It literally popped into my head as I was running. Check it out...
I LOVE it when my personal and professional interests intersect!
Now if only I could put some of my understanding of metabolism, nutrition and physiology to use so I that I won't DNF any more races!
However, knowing and doing are two very different things!
PS Yes, that's me pictured on the front cover. A couple of months ago they interviewed me about a story on the effects of the internet on medicine. Now that issue happens to be the sample cover posted on the website link to renew your subscription.
As I flew in to Salt Lake City, Utah last weekend, I caught a glimpse of Antelope Island, where I would be attempting to run 50 miles the next day.
Antelope Island is the largest island (42 square miles) in the Great Salt Lake, the largest saltwater lake in the western hemisphere. This ultramarathon is called the Antelope Island Buffalo Run, after the herd of 500 or so bison living on the island.
I looked down and wondered what to expect. I had just come down with a yet another bronchitis only two days previous. It was my fourth infection in six weeks. Only two months earlier I was hoping to attempt a personal best for the fifty mile distance. Now, I was both frustrated and angry. All of my hard training side-tracked by a series of viruses.
Due to the repeated illness over the last six weeks, I had run half the mileage would normally run, and only 1 to 3 times per week.
I wondered: "will I even finish?"
I got my rental car, picked up my packet at the Striders running store and registered at the hotel. Soon, I got a phone call from Lisa, one of my ultra-running buddies. I met she and her friend Jarom and went along when they picked up their packets.
Afterwards, eight of us went out to eat. That was fun. It isn't often that I get to sit around a table with other utra-running fools sharing stories of previous and upcoming races, bonking, dehydration, hallucinations and lost toenails. Most of the time I struggle to explain why I do what I do to others who can barely walk around the block, much less run- so usually I don't bother.
Lisa tried to convince me to do the 50-kilometer race with her. That was extremely tempting. We both have a similar pace... ie slow. It would have been fun to catch up while running with a friend. However, I decided to try to do the 50 mile anyway. I thought it would be better to DNF at the 50 mile than to finish the 50-k and realize I could've gone further.
The race began at 6AM on Saturday. I awakened early so I would have plenty of time to eat, gather my gear and tape my feet. Ever since I began preventively taping my feet, blisters have become a thing of the past.
I had a bit of GI distress from the fried food consumed the night before. I almost never eat greasy fried food so my bowels did not remember how to digest such high fat. I thought it would be smart to make a pit stop before the race. While doing my thing in the porta-potty, I heard the race director shout, "Go!" and then cheers from the crowd.
"Darn," I thought... "Today is not off to a good beginning...my stomach's cramping, I'm coughing from bronchitis, the race has barely begun and already I'm in last place!"
I gathered my gear and joined the other runners, only a few hundred yards behind the pack. I have all day to go, no problem I thought.
At least I'll be out of the way of anyone wanting to run faster.
I saw the line of headlamps moving up the hill. Soon, we crossed over a ridge and could see the lights of Salt Lake City and other communities along the Wasatch Front. I didn't want to take the few minutes to set my camera on a rock and take a decent photo, so instead waited until there was enough light.
I started out slow, knowing that if I had any chance of finishing, it would be by just squeaking by the 12:30 hour cut-off. My legs were strong... but how could they not be? I hadn't run much at all for a month and a half! However, my lungs burned and I coughed so hard I couldn't catch my breath. I had no choice but to do a lot more walking than I had anticipated.
Nevertheless, I stayed at my target of 14:45-15:00 min/mile. To my surprise, I discovered that with concentration I could power-walk for an extended period at a 14:00 min/mile pace with a heart rate barely over resting. I even passed some other runners!
So that is how Uli Kamm the legendary ultra-walker does it! If I practiced this sort of walking I could be even better at it, maybe even finish a race before cut-off!
As we headed up the hill, we reached the Elephant Head aid station, we had a short out and back (about one mile give or take).
Along the way, I spotted a small herd of bison for which the island is famous for. A small herd was introduced onto the island in 1893. Descendants of this herd played an important role in re-populating this species across North America after near extinction.
Apparently, the herd got frightened and ran near some of the other runners. I guess there is some advantage to running back in the pack after all!
My bowels complained again about last night's meal. I had to find a private place among the boulders. I shall not make the mistake of eating fried food the evening before a race ever again. I will also never forget to pack toilet paper again. Cheatgrass makes a poor substitute. Ouch!
Back at the aid station I turned west. The most rugged part of the race was the first 25 kilometers. The 50-k'ers would do this loop twice, we 50 milers would do it once and then head to the other side of the island.
The views were magnificent. This was the most challenging terrain of the race. However, the scenery made it worthwhile. We run ultras for the experience and not only about the distance or time. I was grateful that we were running this section in morning instead of later in the heat of the afternoon.
I came across another runner: Thor. We ran together for awhile but soon he sprinted off. My heart rate was too high, even when walking. I had to be cautious. I did not care about m pace or even finishing. I wanted to get as far as I possibly could. I know well that the only way I had any chance of doing the 50 miles today is if I did it as slow as possible.
Near the top, I came across an old horse corral.
Brigham Young introduced some of his best stallions and brood mares to the island in the 1850s. Raised in a rocky, harsh island environment, these horses were prized as surefooted, tough cowboy and calvary steeds. At one point, it is estimated 1000 horses roamed the island.
Many horses attempted to return to their beloved home whenever the had the opportunity. This posed no challenge. They willingly swam across the Great Salt Lake to reach the island. The legendary Sheriff Lot Smith's favorite saddle horse swam back several times, once while still wearing his saddle.
When the island changed ownership in 1884, the horses were considered a nuisance and removed. Now the island is populated by bison, antelope, deer, coyotes and a number of waterfowl and other wild bird species.
Soon, the 50 milometer runners started passing us. These were the elite. Most of the rest of the pack we passed coming towards us.
Nikki Kimball glided passed me, floating easily. She said "looking good!" or something similar. I love how supportive ultra-runners are of each other. Even the elite have something encouraging to say to us mere mortals in the back of the pack.
She would later go on to finish as first female 4:45:35, 7th overall. Wow!
We took another loop back to the start-finish. Around a bend, I could see it below. At that aid station I filled my Camelback and water bottle. I find that I drink more from a water bottle in my hand than I do from a Camelback.
Usually, I keep my bottle full of sports drink and my Camelback with plain water. On a hot dry day, I might switch over to water entirely, making sure to take in extra SUCCEED! S caps to replace the sodium lost in perspiration. One an hour is about right.
Today, I carried Boost as my main source of nutrition. I packed extras in my drop bags. I took sips off the bottle about every 15 - 20 minutes, followed by a swallow of water. At 240 calories, 41 gm carbohydrate, 10 gm protein, and 4 gm fat- one bottle should last about one hour, somewhat longer if taking in extra nutrition as I did today. I tolerated it well, without the stomach upset I seem to get from energy gels after 30 or 35 miles. Boost will be an important part of my race nutrition in the future.
After passing the start-finish line, we headed towards the eastern side of the island. The sun came out and the day began to warm up. I saw Thor as was coming back from the Mountain View Trailhead (mile 21.4). He had passed me early in the race and was surprised to see him behind me. He started out too quickly and was paying for it now.
Ultras are all about pacing yourself. This is more difficult than it sounds because your body is constantly trying to trick you into stopping or slowing down. On the other hand, sometimes the messages it sends you are real and must not be ignored. The challenge is to learn how to tell the difference.
We began heading south towards Field Garr Ranch.
I soon saw "the Nick Kid" or Nick Pedatella age 25 from Colorado. He nodded. I had barely made it to the half way point and here he was already in the home stretch only 9 miles from the finish.
He ended up winning the 50 mile and also setting a new course record in the process: 6:43:01!
Amazing!
To the east we were rewarded with beautiful vistas of the Wasatch Front. I saw a few bison grazing on the green spring grasses. Occasionally, pairs of chukar scolded me as I passed by.
The afternoon grew hot. I began to get a dull headache and realized that I hadn't peed for at least a couple of hours. I had gotten dehydrated without realizing it.
Quickly I began sipping water. In a half hour I had to pee and my headache disappeared. Fortunately, I recognized what was happening before it became more than a minor problem.
At the Fielding Garr Ranch turnaround mile 32.8, I ate some chicken-noodle soup, refilled my Camelback and water bottle, and got another bottle of Boost from my drop bag. Although I was going slow, I thought I had a chance of making it the full 50 miles, as long as I kept my current pace.
Fielding Garr Ranch is notable as the oldest continually inhabited building in Utah, from 1848 through 1981. The nearby Garr springs have been used by wildlife and ancient peoples long before the Anglos arrived. It is the largest and most reliable of the total of forty springs on the island. Archaeologic evidence confirms human activity at this site for at least 1000 years.
I turned around and headed the last miles towards the finish. In a mile I saw Thor. Looking dejected, he said, "Today is not my day!"
I replied,"It's not mine either... but here we are and isn't it beautiful?!"
I came into the Lower Frary Parking Lot aid station and changed into my short tights. That felt better!
One of the volunteers wore a Kettle Moraine 100 shirt. It turned out that he was at the race last year as was I. His name was Larry. We spoke about the thunderstorms, lightining and tornado for a bit. We agreed: "Some race that was!"
I had to say goodbye and head down the trail but before I did, Larry asked me, "Do you know what the difference is between a 10 hour 50 mile and a 14 hour 50 mile?"
"I don't know.... four hours?"
"A fourteen hour 50 mile hurts a LOT less!" He's right!
Larry is going to be at the Bighorn Wild and Scenic Trail Race this June as will I. He is registered for the hundred mile but because of recent surgery, he may be dropping down to do the 50 mile. I hope I get to see him!
As I came down a hill, I felt a sudden twinge in my left iliotibial band. Immediately, I slowed to a walk. ITB injuries kept me from running for almost 8 months a couple of years ago.The possibility of such an injury returning haunts me still. After a half mile, the pain disappeared. I don't know why it came and why it went but I changed my gait and tried landing differently so perhaps that was the reason.
As I arrived to the Mountain View aid station mile 43.8, I saw that they had mostly packed up and only two volunteers were still there. Although they did not come out and tell me that I had to stop, I could sense they really would like me to.
"Only six miles to go." I thought, "I can make it if I keep going."
Then one of them made an off hand comment that by the time I get to the finish the folks with the food will be packed up and gone. Well, that made up my mind for me.
All afternoon I had been eyeing the bison and thinking: "You... or I should say your brother or sister... is going to be tasting good in the bison stew tonight!" Before the race, we all brought a can of vegetables and the race organizers supplied bison meat. They cooked it all day for the runners to enjoy after the race.
So decided I'd had enough and I hopped into the nearest truck. "Let's go! I might be slow but don't call me late for dinner!"
The bison stew was remarkably tasty. Good enough to be worth running almost 44 miles for and also worth dropping only 6 miles from the finish.
Had no one been at the aid station, I would have kept going and made the full 50 miles... eventually. I would have kept moving on... slowly... until I finally made it.
But what would the point been of that?
Before the race I wasn't sure I could even go 20 miles, much less 44. I am very pleased by how far I did go, considering that most folks would have stayed home in bed.
Thor dropped after me. He was dejected and discouraged. I told him to not be so hard on himself. No one can have a good day every time. As long as we do the best we can under the circumstances, that is all anyone can do. I told him to focus on what did go right.
For myself, besides going farther than I had expected, I took satisfaction in knowing that I consumed proper nutrition, addressed dehydration as immediately as I realized it, and stuck to my planned race pace.
My pace might have been too slow for a 50 mile but it would have been right on for a 100 mile race. My friend Dave Elsbernd pointed out that as a budding 100 miler, 50 mile races are technically "speed" training for me.
Hah!
Today as I write this, I look off my back porch onto the canyon and hills beyond. The chickadees, woodpeckers, nuthatches, crossbills, juncos and jays are active on our birdfeeders. A wild turkey gobbler came by and gazed over the cliff for 20 minutes before moving on.
Yesterday we had another spring blizzard with a foot of snow, the third in two weeks. If I don't run, I might go snowshoeing later this afternoon. My lungs feel better and I'm not coughing so much. Will this be the last infection of the season? I don't know but I sure hope so. I can't wait for the snow to melt and trails to open.
The Black Hills have got to be among the best places for a trail runner to live. If you don't believe me, come out here on vacation. Make sure to bring your trail shoes!
One benefit of running slow: my legs feel great, even better than after a 26.2-mile or a 50-kilometer. This might not have been my fastest 50 mile but it did turn out to be a nice long training run. I made several new ultra-runner acquaintances. I hope to see them again sometime.
Strolling Jim 40 mile will be here in only four weeks, barely enough time for me to rest, recover and taper. I'm planning to do a lot of tempo and intervals to increase me leg speed these next few weeks. I need to get back the cardiovascular fitness I lost during the series of infections. I also will need to focus on doing mountain running and strength training for Bighorn in June. My quads ache just thinking about it.
Well friends, thank you for reading, be well, and keep dreaming of spring!
Inyanka yo!
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