I want to give Race Director Todd Henderson Thumps UP!!! This was a very well organized 100 miler with all the important items which an Ultra- marathon needs.
The night before Todd had a great pre race pasta dinner: Basic Salad, Fresh Bake Bread, Lasagna, Spaghetti Alfredo, local made Ice Cream and Fresh Bake Brownies.
The pre-race meeting after dinner had a guest speaker Neal Gorman, (won the Old Dominion, Grindstone in 2011). Talk about why he runs and why others run 100’s. The one thing that stuck with me was why do you run 100 mile Ultra? This is a question everyone asks you when you did or planning to run 100 miles. I normally answer this question by saying because I can or just because. I like the speaker answer, “It all about chasing a feeling, what it takes to run 100 miles”. Next, the RD gave a detail course low down, and it was like you were listening to southern NASCAR announcer. You had to listen very closely to get all the important facts. Once I ran the course, all information actual made sense and was very useful.
The school bus ride to the start was very interesting at 3:45am in the morning, but did not leave until after 4:00am to get to the start by 5:45 for 6:00am start. You would think people would want to go get sleep before the 100 miler, but everyone was talking and I think I was the only one trying to get more sleep. I did not realize the buses was following the race director in his truck until a bus had to make an emergency pit stop at a gas station for potty break, which we all had to stop and lost another 5-10minutes. When we finally turn off of the black top the bus driver did not know where he was going because when the RD’s truck disappeared on the dusty forest road the bus driver stop at the next intersection Bus driver ask if anyone knew the way. One Runner said to follow the dust cloud. I was very surprised how fast the buses moved on the narrow stone roads without wrecking it was like assessment ride that shook & vibrate the snout out of you. We finally got at the drop off point to walk to the start, only 10 minutes before the race start. This did not leave a lot of time for pre race mother nature call before the race. We were walking to the start when he heard the race will start in 5 minutes. When we finally got to the start we had 3 minutes before the day begins. I dropped to the ground and started to stretch at the starting line. I jump up and thought the race should be starting soon. Well I was right about 40 seconds later the race started. I just was happy I was at the starting instead of some of the runners were going the other way to start about 1–2 minutes later. One bad thing I never got to see Mother Nature to unload some weight.
The race started but ultras are not like 5Ks, but this ultra people took off very fast. Then I realize why, the trail became single track in 300 yards. I total forgot about the Mother Nature call and said to myself, well I have 100 miles to run today so going out slow may not hurt me, so I took this as a blessing but after 3 miles I got very anxious and impatient to pass. It felt like I was marching single file in the military to a cadence. I finally passed the groups in front of me and ran a mile or two solo until I had to see Mother Nature. The trails were awesome with pine needles , awesome views, and leaves laying over top a hard sandy / dirt surface it were like running on carpet and did not have to worry about tripping on rocks or tree roots like PA. I realize at the first aid station at 7 miles took me 1 ½ hours I realize I was probably not going complete the race in 23 hours which the same thoughts I had when I check out mile 85 the day before. The course seem easier, but I was running slower pace than I expected, but I still keep a positive attitude and told myself I have 93 miles to fix this slow pace issue.
At aid#1 stop I had water and a PBJ square, the aid station crew was great, it look like I was the first runner to stop for 1 – 2 minutes and lost about 5 positions. After leaving the aid station I was eating potato chips and the last chip I chocked that required me to stop running. I said to myself I should chew food before I swallow. Also, I was thinking headline news “Runner chocks to death running an Ultra”. Since I was running solo, I pick up the pace to make some time up. Did I say how awesome the single track trails were! In a couple of miles I caught up with the people I passed 4 miles ago. I was thinking to myself, that the Mother Nature caused me a lot of time or I am running totally to slow. I started to pass the group again and I caught up with my friend Dan. We ran to the 2nd aid station (13 miles) together and left the aid station together. Our wives were waiting for us at the next aid. I was thinking this is great we running the same pace and run together as we both planned. I was running the lead and I heard a runner behind me and I thought it was Dan, but it was not. Oops I wonder where he got to, what a friend am I, but if you know me I cannot turn my head while running because I will lose my balance. This is the great gift I have due to my Meniere’s Disease. Here are some pictures after aid#2. I continued until I got to aid#3 (18 miles) where my wife was eagerly waiting for me. She had all my extra aid supplies ready like a great crew Captain. Dan wife asked me where is Dan I said about a couple minutes behind me. My wife practice questioning drill: When did I pee last, when did I eat, How do I feel? I said 10 minutes and 30 minutes and OK. She read this two days before the race researching what are the crew captain duties. Those items are the most important things you should ask if you are crewing someone. I grabbed two turkey and cheddar squares for the road. I dump my hat, head ban, arm warmer and gloves since the start was 36 degrees and now it was 40 degrees. After that I almost forgot to check out the aid table which I grab some deep fried half cook potatoes to cut the sweet gel taste, and a couple cups of Heed(electrolytes) and water. I was told at BWI Airport by a local Alabama man that they love to deep fry everything. They can make a deep fried house shingle to taste good and the fried potatoes did hit the spot.
Off I went, by this time I thought Dan would be behind me, but he was not. I kept on looking back to see if we was there, until I went back in the woods. I hope he was doing well. This is where the miles to seem to be standing still for the next 9. I passed aid #4 stop for a minute and got going. I continue enjoying the great single track and the rolling climbs that did not stop. The trail starting to look all the same winding in and out the mountain curves. 2 miles before aid#5 my ear started make a clicking sound. This normally a bad sign from my past experiences, nothing good happens. I slowed down and took a gel, but nothing changed. The clicking noise actual getting louder and my balance was getting worst. Last time this happen to me was a night training run along the river. Then I realize I probably should take an electrolyte tablet because I was running 4 hours. That did not really work either, but as soon I got out of the little stream valley everything got somewhat better. Then finally seen some real technical single track, but it only lasted for 3 minutes then I was at Aid #5 (27 ½ miles) which overlook Lake Morgan. The scenery was awesome with the leaves turn color in the background of the lake. I grabbed my gels in my drop bag and eat something. I do not remember because I was trying to figure why my balance was still not right. I decided to push through this issue even know I was getting motion sick while running. I thought I would see Dan because this was only out & back section of the course. But there was no Dan. This is where Dan dropped due to a pre race injury, runners’ knee as I found out at mile 41.
The miles started trickle off, but my mind was getting the best of me how hard is the first major climb was going to feel like. I checked into the Aid #6 (34 ½ mile) and ask how hard was the climb coming up. He said it continues a slow grade for 4 miles and you will know when you get to the top because it becomes real steep. My balance had improved a lot, but do not know if it the pressure difference in the valley or electrolytes were out of balance. I felt like I still have a chance to complete the 100 miles again. I left the aid station thinking this is not going be too bad until 5 mile into it. When I got the semi steep grade I thought I was at the top but it kept on continuing, so I thought the steep part was still be coming up. I started to hike over the rocks to save my legs for the steep part. I never found the steep part. I do admit it was a hard climb for the last 4 to 5 miles. Next thing I heard my name, but could not see anybody, then I heard it again. I thought I was losing it mentally and it was only mile 40. My wife calls my name and said look up, but if you know me I am also hard of hearing and I could not tell where the voice was coming from. I was so concentrated trying figure out the course direction, I ignore my wife directions, I ran off the course because I was following the Rock Ledge and looking at the view. After the 4 times being told I figure out the course to get onto the board walk. The board walk was the handy cap access to Bald Rock. I guess I was a little tired climbing the mountain at 2,407 feet, and it was mile 41 into the course. This was 1st board walk I ever ran on top of a mountain before and had a ¼ mile to aid #7 (41 miles).
Aid #7, like all the other had tons of food, but settle for some great fresh roast turkey on saltines. It tastes great after gels and PBJ last couple hours. I did not realize how hot I was until I wipe my face off, than I iced my neck and chew on some ice to cool down. This where I seen Dan and realize he was done for the day. It was about 3:30pm, and checked by existing pace and realized I would not make it by Dark where my crew would be. My wife ran back to the car and got my cheap head light and handed to me before I darted back in the woods. I started down the blues rock trail. I thought I was back in PA, technical downhill going over big boulders, due the extreme terrain change I cramp on the first two boulders. Once my legs were in full downhill mode the cramp was gone I could final enjoy the .88 miles of downhill fun. I passed a beautiful lake and then there was another 3 miles of exciting blacktop road. I stayed positive; because I should try starting to run faster get more mileage during the daylight. I got to aid #9 pretty quick. I hung out a little longer to refuel properly because it was 7 miles of rolling hills until the next aid.
After the aid I ran another 200 yards and darted back in the woods for another 12 miles of fun until I see my crew. The first hill had a shelter at the top with an awesome view. I look at my watch I was going break 11 ½ hours for the first 50. This is the first time in this race my mine failed me. I thought the next aid was 55 miles and it was only 52. Oops, but least I was running pretty hard to get miles done before night fall. I ran this canon type trail and see a small gorgeous double water fall. I ran off the trail down to the creek to snap a picture. I was off course, but it was worth it. I ran up a hill and turn around and seen the gorgeous little waterfalls. I knew I was getting tired after pushing for 2 hours because I was finding reasons to slow down. Well this was the last picture I took during the race due to night fall. I made it to mile 52 aid station; an Australian runner said your legs are working pretty well for this time of day. I told him I was good on the hills because of the terrain I train. But you would pass me on the flats with no issue. Then he said you keep same pace up and down hills matter how tired you are. I said thanks. Off I went to pick my wife up at the next aid. This section was only 3-4 miles but it was all uphill with small breaks. After this great complaint my legs final started to hurt enough to hike a little with a mile to go. Then it got dark in five minutes with very rocky footing up to the aid station. I was amazed back at mile 41 that I call this one right, that I would need my head light before mile 55. It would have been a long mile without my headlight.
Aid station #10 was 55 ½ miles which around 12 hours 15 minutes. At the pre race dinner the RD said multiple your time by 2 for your finishing time. It would be 24 hours 30 minutes, I said to myself I can break 24 hours. I refuel and my wife started to pace me. It was amazing she was out running me, I told her to give me a break I started to walk for 2 minutes, I told her you cannot believe your eyes, she said you better start running if you want to break 24 hrs. We started up again, I said run my pace not a 5 miler pace that will make me bonk. I ask my wife why was all the people at the aid station, she said about 10 runners are dropping. So what place does that put me in? Remember you do not want to know, I said that’s right, thanks. This was great to have pacer to talk to after running solo for 55 miles. We clip the next 5 miles off in less than hour. I made a quick stop at the next aid #11 and had small amount of ham & beans and talk to long again, you cannot believe that one! This aid station is ran by an Ultra family (His 14 year old daughter ran her first 100K this year), what a great family.
The next 5 miles went slower than exempted. I had to see Mother Nature again, and take two piss breaks. My legs started feel sluggish. Every since mile 28 I was taking electro every 1 ½ hour. I said to myself I just have to make to Pinnacle which was the last large climb. I slowed down a little to save energy because Pinnacle is 2nd tallest peak in Alabama. I made it to aid #12. I need something else to eat, my wife got me cheese quesadilla and had water and Heed. My wife asks me if everything OK as she walked with me until I went into the woods. I see you at the next stop I said. I do not remember much on this stretch other than we went up and slowly climbed to the next aid station. I think my mind was taking a nap.
Final reach aid #13 the last stop before big climb of Pinnacle. I had water and Heed and water down coke. I lost track of time and I will not see my wife/crew until 17 more miles. About a mile into this I had to see Mother Nature again. I went around Lake Scott but I could not see the lake. I thought I was still doing pretty good I am going to break 24 hours I said to myself. Then was a stream crossing, which I hit rocks with both ankles, now I was hobbling up Pinnacle but did not know it at this time. The pain went away in five minutes, I said to myself I think this is pinnacle, but where are the switch backs they promise. I kept a good pace. Going up a gradual climb, I passed two runners on a plateau but then started to go up hill. The switch backs started to be short and the turns were steep, I said this is not too bad. I keep on running or jogging after I hit the 5 switch back I started to hike. I think my quads were going to explode. I hike the corners and try to jog easier grades. Finally the switch backs become longer which help me to jog longer. Finally I reach Pinnacle aid station #14. I had their famous egg cheese sandwich, Heed, and water. I think that egg cheese sandwich the best. The aid volunteer gave me to load down for the rest of the course, which was very helpful.
Finally left the aid station eating my egg sandwich, I made a right turn on the forest road which my mind failed me the second time, I turn around because I thought I went the wrong way, it was only 200 yards to the intersection. I look at the signs and I was going right, I turn around start to run to make up the 7 minute I lost. By the way I was not at top of pinnacle yet. I have another 1 ½ mile to go yet per the aid station. I continue going up, but my legs were finally falling me, so I kept a fast hike going. 2 runners passed me and disappeared, at this point I just wanted to complete the race. I started to concentrate on my running form by practicing Chi running techniques because my quads were hurting. The next 2 miles went quick and a nice 10mph breeze kick up. I passed the 2 runners that passed me. The breezes were cool one minute and hot the next, but still refreshing. I finally got in a rhythm after Pinnacle, and then aid #15, mile 80 appeared out of the woods.
My mind was falling again because I just could not remember what the last station said about the course. I had some bake potatoes and heed, coke w/water, water, pretzels and chips. I look at my watch I had to get going if I was going to aid #16 by 3:00am -3:30am pick up my wife for the last 15 miles. I started down a jeep road and Mother Nature calls again. I thought this is impossible, I said to myself I will never eat whole wheat bread again on my sandwiches. The next 3 miles went Ok but it was an average of 1-3% up. I was concentrating on my running form help these miles to clip off. Finally I was heading into the woods again. I have 3 miles until the aid. Then I realize my quads did not like running down hills anymore. All I say this sucks when you cannot use downhill gravity to help you run anymore. Well I got to the Aid station #16, my wife asks how I was doing, and I said I need new legs. This was a dark aid station because there generator ran out of gas. I had some water down coke and I cannot remember the other items at this point.
3:30 am my crew captain/pacer and I were off on the stone road. I was walking at this point trying to eat noodle out of a cup, it was not a pretty sight. My wife was trying to make me run, but I said give me a couple minutes. About 5 minutes passed and started to run again the hills and the down hills. The next 4 miles was under an hour and I said I am going to break 24 hours. I hit aid #17, talked for a while, probably too long. A runner we passed a mile ago pull up and off he went before we left I thought who I will never see me again. We passed him again about in 2 miles where the course was not marked at the intersection. My wife said if there is no flags do not turn, so I actual listen to her again. The next 3 ½ miles went pretty fast until hit the watershed area. The grass was wet and slippy and about 5 degrees colder, and rutty. The next 2 miles went slower than I expected. I tell you what I think I drove my pacer nuts by saying are you sure we are going right?
We reach the last aid#18. I eat something but did not remember. Off we went and hit some more rutty trails with grass and leaves covering the ruts and my head light started to dimmed, but OK. We were finally on good footing trails. The cows and donkeys were restless as we ran passed the fields. We passed 2 more runners and but I was not going make 24 hours because it was 24 hours 7 minutes. We final got to the road which was the last 3 miles. My legs did not like this one bit, but in 3 minutes I was running again. The one runner passed us; my wife was just keeping up find. When I hit the track my wife said I thought running together at the finish line. I said run faster. We finished in 24 hours, 33 minutes, 50 seconds.
I want to thanks my wife Stephanie, and Dan, and June for assisting me to complete my 1st 100 miler. This is the hardness thing I ever did. I feel like this was a very successful race due no injuries and health issues. I place 26th out of 108 finishers with 234 starters. Next 100 will be Grindstone to qualify for Western States and Hard Rock if I make the lottery.
My diet during the run:
- Water
- Heed – Hammer electrolyte
- 18 Hammer Gels
- 1 PBJ
- 2 Turkey and Cheddar sandwiches
- 1 Egg Sandwich
- 1 Casadia
- Cup of ham & Beams
- Approx 2 cups of coke
- Peanut M&M
- Cup of Noodles
- 3 1/2 Potatoes (All different ways)
- M&Ms
- Potato Chips (10 handfuls)
- Pretzels
- Grapes (20)
- 18 electrolyte tables(S-Caps)
- Turkey & Saltines
- 6 Pack of peanut butter crackers
- 1 Payday candy bar
Prerace Do’s:
- Penne pasta
8-9 hours before a race
- I use very little of any sauces – do to stomach and mother nature issues during the race
- West Australia Carb loading Plan – It really helps race performance and improves recovery. This really work for me, this only is my opinion
Post Race Do’s:
- Recovery Drink:
Endurox R4 (4:1 Carbohydrate Protein Formula)
- Also used after any training that was more than 2 hours
- Eat with a meal in 1 hour of finishing
- Sleep/Rest at some as possible
- Leg Drains
- Eat again 2 hours later.
My ultra running training plan:
- Ran 50 miler, spring 2011
- Ran 100K 6 month later
- Ran 70 Miler in June 2012
- Ran 60 Miler in Sept 2012.
- Start running 40 miles in 48 hours starting 8
weeks before.
- Incorporated Trail Race into the training
- Run at least one 10-12 hour run at night. ( Run
for time not distances)
- Should run after working all day to know how your body will react with no sleep. Do not take a cat nap before the run.
- Run to 55 miles in 48 hours, for last 2 weeks before
3 week taper
- Incorporated marathons & 50Ks into training.
- Cross training:
- Bicycle riding/Spinning 3 days of week with 2-3 mile run.
- Core Exercises 3 times a week
- Rock climb one day of the week ( 2-3 hours).
- Listen to your body.
- I gave my body 2 rest days a week with no training for recovery.