Better Than “First Aid”: Ultra Aid Kit Essentials

A few weeks ago I was running down a trail with a friend new to the amazing world of trail pounding. And then, they pounded. Caught a rock with their toe and landed with their ankle on another rock. Oof, and there goes a few ligaments.

Sure wish I had a cold pack…. Argh.

We got back to the car and I chastised myself for having such a crap first aid kit. Lots of bandaids but nothing truly essential for trail runners or even ultrarunners. Then I started fantasizing about creating such a kit myself and selling it, even a Kickstarter, the whole shebang.

But…. no. Some Kickstarters are lame and mine was about to join them.

And then I got pragmatic. Instead, I’ll tell you what will be in my perfect Trail Aid Kit for your car, and you can craft your own based on mine. No commercial first aid kits tailor to the odd desires of trail and ultrarunners, so this kit might save your butt, or make your ride home far less unpleasant.

TRAIL/ULTRA AID KIT: FOR THE CAR

The reasoning behind each of these is usually self-explanatory, but I’ll elucidate when I have something to add.

START with a basic first aid kit with bandages and the usual. Most normal first aid kits have SOOOO many bandages and not enough of the ‘serious’ stuff. Keep the basic kit and get another sack for your ULTRA kit. 🙂

  1. Instant cold pack(s). For injuries, usually, but also can be used to bring down body temp if you are finishing your run on a wicked hot day (just wrap it in cloth so you don’t frostbite anything, then stick under armpit(s), alternating as needed).
  2. Stretchy compression bandage, any kind. Tons of uses. To hold an ice pack on or create stability.
  3. Technu. (Or IvyX) Ran through a patch of poison ivy or oak? These are pretty much your only option.
  4. Nut butter or other chafing relief stuff.
  5. Electrolytes. Tons of options these days. I have definitely finished runs low on electrolytes because I misinterpreted the heat or the weather.
  6. Space/thermal blanket.
  7. Water filtration. Can help in more ways than you think. If you get to the trailhead and realize you’ve forgotten bottles, take a LifeStraw to purify water on your route (if there’s a stream/spring/lake!). If you bring bottles and run out of water, fill your bottles at a water source and bring it BACK to the car to filter later if you know you’ll be dehydrated.

CAR EXTRAS

Not necessarily in your first aid kit, but in your car: WATER. (If you keep a plastic water jug in your car, change the water at least every month because that plastic will leach… ick.) Also, some dry clothes, possibly a towel, and some calories that are heat-tolerant. Nut butter packets are great. I like to keep some protein recovery powder and my shaker bottle to have something for my quivering muscles on the drive home (or directly to a grocery store for some FRUIT).

Further ideas? What else is something you would LOVE to know is waiting for you in the car as you stagger down the last bit of trail, hurt or dehydrated or (gawd forbid) bleeding? Let me know!

For realz. Car-stable PIZZA ROLLS!

[NOTE: this post is full of Amazon links; buy your gear where you choose!]

Momentum: How Getting Faster Happens

I am a fast runner right now, and I love it.

How did that happen? Consistency. Luck. Momentum.

Newton’s first law of motion is that bodies tend to stay in the situation they are in. If moving, they stay moving. If still, they stay still. Momentum works both as actual motion as well as inertia. It is the driving force in the universe. Entropy also is a contributing factor: physics isn’t always clean and simple.

Translated from the original Latin, it reads thusly: “Law I: Every body persists in its state of being at rest or of moving uniformly straight forward, except insofar as it is compelled to change its state by force impressed.”

What that means for my running right now is that I am riding a wave of fast. I say this without braggadocio or swagger. I’ve amassed nearly a year of good training without injury (dear gawd let this not be a jinx) and slowly built up a good racing season. Joe Uhan calls this “marble in the groove“. It’s when you take that momentum and build something phenomenal, whether that’s over the course of one race, or a whole season.

After my first “A” race in June did not go entirely as planned—San Diego 100 in heat and meltdown—I focused on a sub-24 100 in September and nailed that without major issue, adoring nearly every mile of that high Arizona course. No unexpected downtime in the lead up, no missed weeks, no stressing. Just flow.

VFuel showing off their athletes, including yours truly. Wheee!

 

And then. After recovering from that race (which didn’t seem to take much time or effort, either), I broke my 50K PR set more than a decade ago. When I was 30 I ran a 5:22 over in Phoenix, and I thought that was a decent time, at the time. 2004 was a good racing year for me, with my 50 mile PR also set, and my first Hardrock finish yet to be claimed.

But last week outside of Salt Lake City, at an elevation where I do not live, I shaved 6 minutes off that PR at age 44, a full 14 years after the first one. And it was hard but not ridiculous. I was cruising, grinning, and on a goddam high pretty much all 5 hours of that magical race. I’d slept 9 hours the night before the race, but that was to make up for the 2 hours I’d gotten the previous night (umm), so it’s not like I’m some saint of sleep.

And since that race, I’ve continued to train hard. Or, hard-ish, given that I do not have another race on the horizon. I go out for “normal” runs on courses I’ve done dozens of times and set Strava segment PRs. It’s really kind of magical.

Marble, meet groove. Set last night.

 

And it has to end.

When? Dunno. Why? Because my body will hit some kind of combo of tired and unlucky. Some bug will hit me. My wackadoodle sleep habits the last month could catch up to me. The stress of moving to a new city and social engagements also adds to the physiological bill.

And, on December 1, I will know if my next 6 months of training will be as important as any I have ever undertaken. It is then that I will know if I get into Western States 100. When I run that race, it could be my only shot for years. That means I will run the race of my up-to-now life. That is the goal. There are performance goals that I will have in mind, but the main goal is to run The Best Race. Period.

If I don’t get in (and odds are still greatly not in my favor, with a 6.7% chance of getting in), I will look to a late spring or early summer “A” race again. Perhaps San Diego because that’s a stellar event. And then, there’s still the possibility of getting in to UTMB. Everything will shake out as it needs, but in the meantime I know that my volume of training is what is propelling me along now.

I will do my best to protect it and keep it sustainable. I owe that to myself and to my idea of racing well. Wish me luck.

If you want to have a go at ultra racing, I can coach you. This stuff runs in my blood and in my neurons, for three whole decades. Let’s make some awesome happen.

Brandishing my Antelope Island 50K schwag at top of Wire Mountain, Salt Lake City

5 Things You Need To Know About Running 100 Miles In A Day

It was Sunday, 10 in the morning, in the vicinity of the finish line of the Stagecoach 100 mile race. I was not functioning well as a human person.

“Hey, I couldn’t find you!” said Geoff after I’d wandered off for another unplanned nap in the back of the enormous tent. An hour prior I’d been wide awake, ringing a cowbell and cheering in other racers in the morning light. Three hours prior I was sitting in a daze after my own finish wondering if that had actually just happened (yes), if I’d feel some exhilaration any moment now (no), and why my ass hurt so much (TMI).

Okay. Wait. Back up just a tiny bit. Let’s go back a little more than a day and start this sizzle reel from the beginning. It was 6 a.m. on Saturday, I was about to run my first sub-24 hour 100 mile ultra marathon, and I felt pretty damn good. But why was I even here, with this particular goal? It all goes back to a “little” horse event called the Tevis Cup.

100 Miles. One Day.

To run 100 miles and not get “lapped” by the sun. It’s the stuff of ultrarunner dreams. Those four iconic words are etched into each coveted silver buckle from Western States—the oldest 100 miler in the country. Originally, 100 miles under 24 hours was the final cutoff for the Tevis Cup, but after Gordy ran it without his horse it was clear humans could do it, too. Now, a sub-24 at the 100 mile distance is a people’s benchmark, attainable and yet still difficult. In other words, it’s the perfect goal.

For me, it took some planning, some specific training, and a lot of base building. This race was chosen specifically; I had run my 100 mile PR here, a 26:15 five years ago. Everything seemed to be in alignment. I didn’t even get injured (more than a niggle) during training. In the end, my race was a success and yet the achievement felt incredibly numbing at the same time. I was left with so many conflicting emotions, from “of course I did it, I knew I could” to “that hurt a lot but I can do it better” to “I’m already sad and I don’t know why” to “goddamn I’m tired” to “maybe I feel a little . . . yay?

I have been doing ultras for a very long time, including 100s, yet I wasn’t sure how I would feel. Maybe I imagined it a little like Zach Miller. If you haven’t seen the end of The North Face 50 mile from 2016, give it a look. Watching that kind of redlining . . . it makes me FEEL stuff. THAT is how sport should be! And feel! And wooooooo! But for me, at 6:28 am on Sunday morning, 23 and a half hours after I started, there was not a lot of fist pumping.

Crossing the finish line I definitely felt relief that I didn’t fuck it up. See, the thing is that I knew I could break 24. My training was right, the day was right, even my cycle was exactly at the right spot. (And yes, that’s important if you are a woman trying to race. Dr. Stacy Sims, y’all.)

Weeks ahead of time, I told everyone I was going to do sub-24. It made the goal more real and more visible. And scary: what if I totally failed? If the result was that I struggled all day and finished in 25 hours, I’d feel surprised and a bit humbled and a lot embarrassed. So I needed some perspective.

Detach From Results

In order to let my legs do what they were ready to do, I put my trust in them. My heart was ready. It was the head that needed some coaching, honestly. The head controls pretty much everything, including legs and heart. It was my head that would tell my legs to slow down if it decided I was a crap runner. It was my head that would allow my legs to reclaim their spunk in the last hours to put the frosting on my race cake.

Days before the race I was in a yoga class and almost lost it when the instructor said to the room, “Your body is ready. You are ready.” She wasn’t talking to me. She was referring to all of us being warmed up and ready to do a deep stretch. But it didn’t matter. My heart heard those words and melted like butter in a skillet. Yes. I was ready.

5 Things Toward Making Sub-24 A Reality

In the end, several things helped me get to my goal. They are what you must remember. They are what I needed to relearn.

1. Running to a timetable is damn stressful.

Nearly every other ultra I have ever ran was “to feel”. Meaning, I ran what felt appropriate for the day, for my training, for the race. Not too hard. Sometimes I was fighting cutoffs. Sometimes I pushed myself harder than usual to finish strong. But almost always, I was running what felt reasonable for that day. And that made me feel unfulfilled as an athlete/animal. WHAT COULD MY BODY REALLY DO? This was a question I’d started to answer 10 years ago when running marathons, but I am just poking into it with ultras.

My 24 hour target splits were absolutely perfect for ME. They were based on two people who’d run this race the year before, finished just under 24, and raced like I do: worryingly slow in the first half, then a barely perceptible slowdown in the later miles. Based on previous races I knew this was my kind of plan. But it left little room for error. I wasn’t putting in quick miles early to have some wiggle room later. That ends up disastrously for many people, and besides, I love that feeling of “orange-lining” the whole 2nd half. Not redlining and blowing up. Bad idea. But just below that is the orange line and that is where I twiddle the dials of my Central Governor and go into the pain cave for awhile. Sustainable discomfort. Which leads to . . .

2. Everything is temporary. EVERYTHING.

Feeling bad. Feeling awesome. Being too hot. Needing to “find a tree”. Feeling hungry. Getting talkative. Wanting silence. Being lost. Getting lonely. Those fresh batteries in the super-bright headlamp.

Pretty sure I fertilized a tree somewhere around here. About mile 30.

Nothing lasts. Soon, you feel better. Or worse. Or your batteries die. Deal with it, and wait for the next change.

3. Self-talk can make or break you.

Get ready for this one; it’s not as hippie as you think. Hours and hours of “you got this” and “you are ready” and “what a great day” will tend to produce a different mindset than “oh boy I feel slow” and “this hurts my feet” and “ow ow ow my butt”. And your mindset can turn into differing performance results. It’s true that some folks can rally when faced with criticism or difficulty, but those birds are rare. Many of us do far better with encouragement, from the world around us AND our inner narrative. Even though I wasn’t able to draw my Sharpie mantras all over myself, I still thought about them as if I had.

Corollary concept: positive talk directed to other people is a double shot of goodness. Telling other racers they’re doing well, thanking volunteers, all of it feeds into this big loop of sparkles and unicorns and love. And it works.

4. The finish is what you make of it.

Didn’t have any friends to be there and go WOOOOOOOO and take photos of your grimy face and thousand-yard stare? Suck it up, buttercup. You STILL did the thing and the tiny cactus still believes in you. Pat yourself on the back as much as you damn well want. Mope. Take a micro-nap without really planning on it. EAT something, unless you will literally throw up as a result. And, most importantly, get OUT of your head. You’ve been in it for more than a day. Stand up, walk around, and do the WOOOOOOO for everyone else who is coming in to the finish. Maybe they don’t have their friends around, either. BE their friend. You both did this thing.

5. Aftercare is real and underappreciated.

No, I didn’t just deliver a baby but boy did I put my body through the wringer. For days the muscles are confused and angry, the lower legs inflamed and swollen with impressive cankles. Sleep is challenging, and then sound, and then challenging. Hunger is fickle, rising and falling with no seeming logic. I am given a free pass to eat anything I want as a “reward” for my race, but when I go to the store the day after the race I buy salad and liver and eat them with gusto. More than a week after the race I find myself having a chocolate-bar-and-bag-of-chips dinner. Really. But with more than a solid week of nutritious food already down the hatch, I’m recovering like a boss.

Oh, yeah. Emotional wackness. I get this one, real bad. Half a day of “yay, I did that” followed by a day of random staring into space and thinking, “boy is my life empty and dumb”. Repeat for a week. Or two. Throw in some sudden emotional meltdowns, such as panicking at the grocery store or bursting into tears during a run, and you have a pretty interesting post-race period. It’s sometimes called post-race depression and it can magnify any other clinical depressive symptoms already present. Pay attention and call someone if you’re freaked. Call me. There’s lots of us in this together, and we’re stepping up to be seen.

Salt encrusted shirts are THE BEST.

Ultimately, the biggest secret to aftercare is just tuning in. Need a nap? Take one if you can! Hungry? Eat something, dammit: whatever sounds good. Legs all freaky and tight? Lay on the floor and put your feet on the wall. It’s a lovely feeling. Want to go running? Go, but slow. Don’t want to go running? Don’t! But do walk around and be mobile as much as humanly possible. You might get a cold a week or two later. That’s fine. Sleep more.

And take it all in. Smile, even if you still have the thousand yard stare.

Griffith Park: My Backyard Trail

“Ugh. Griffith? I am so over Griffith.”

So sayeth hundreds of trail runners, all over Los Angeles.

And I get it, to a point. The horse trails dotted with grassy chunks of poo and, on drier days, the dusty aroma of said chunks. The throngs of families out for strolls up and down the roads leading to the Hollywood sign. The groups of hikers walking four abreast on a fire road. Walkers bearing external speakers to broadcast their choice of audible distraction to the world. The dry dust. The post-storm sogginess. The flatness. The hilliness. The hotness. And so, to many metro area runners, running on the trails in Griffith Park is judged as The. Worst.

Except that it’s not, not if you don’t let it.

christmas tree in Griffith Park

In a city that never gets snow, the holidays never end.

1896: Griffith Park is Born

“I consider it my obligation to make Los Angeles a happier, cleaner, and finer city. I wish to pay my debt of duty in this way to the community in which I have prospered.” – Griffith J. Griffith, 1896

Griffith Park started out as a bequeathed expanse of 3015 acres—nearly 5 square miles—and currently stands at a whopping 4035 acres for all of the metropolitan area to enjoy and sometimes literally get lost. Sometimes compared to Central Park in Manhattan, Griffith serves a similar function for the city but boasts far more in the way of wilderness-like experiences and rugged areas. Many acres were scorched by a fire in 2007 but is rebounding in fits and starts and with the help of several local park charities, thankfully.

For a Burbankian like myself, the closest ingress point to Griffith Park is about 4 miles from home in a little gravel parking lot south of the Travel Town train attractions. Four miles might sound like a bit much just to go for a run, but it’s doable by bike or car. Other trails I can and do run sometimes (and all still “nearby”, relatively speaking) are 10, 12, and 17 miles away, respectively.

Trail Running Travel Town 101

For all the commonly-heard complaints about crowds and horse poo, Griffith has a treasure trove of trails just waiting to be strung together, looped, discovered, out-and-backed, lollipopped, and flat out enjoyed. My get ‘er done run is a loop starts from that Travel Town parking lot with a lung busting climb, then some lovely rollers, then a screamer downhill, and then a nice stretch to get some speed and put down a fast mile and a half. Total distance? 3.8 miles. I can pop over to the park and get that bad boy done in not much more time than it takes the sun to set and full darkness to set in.

You can lead a horse to water…. (up on the Travel Town loop)

Bonus: add 300 feet of climbing (complete with another steep up and stretch-out down) with one extra spur tacked on in the middle to land at 6-ish miles. Another good “go to” run. And from there we get to some extra deviations. Different looping middle sections to tack on even more miles. There’s a lot of satisfying daily routines to be built and enjoyed here.

Tour of Golf Course and Beacon Hill

On the other side of the park are my other “marble in the groove” runs, often done in the opposite style by starting out with a flat segment before transitioning into solid up and down with some fantastic downtown scenery to boot. Best done near sunset to capture those western beams hitting the skyscrapers and the lights coming on over the expansive urban buildup to the south.

DTLA sunset from Mineral Wells trails, Griffith Park

Runners can get their jollies by looking down over the 5 around dusk to see taillights starting to stack up; here you are up on a freakin’ trail in a near-wilderness inside the largest sprawling metropolitan area in the entire country. Make 2 hours out of that run with some really steep uphill on the Hogback and wind up with closer to a lovely 10 miles, also fantastic just before (or even into the) dark. Tacos at Guisado’s afterwards is a bonus.

Of course you can go a lot farther with these linkups, too. String together those two routine runs with some connector trail/roads for 15 miles. Get ambitious and throw in some a bit of sightseeing (either of the Hollywood sign, or of the people hiking to the Hollywood sign with terribly inappropriate footwear) and you can wind up with twenty miles, no problem.

Travel Town’s immediate trails are just the tip of the iceberg when it comes to Griffith, but it is my Backyard Trail: it’s going to be a part of my training for a very long time. Happily so. Horse poo or no.

clouds over glendale

Lovely clouds make even Glendale look kinda nice.

[this post inspired by Brendan’s homage over at Semi-Rad.com more than a year ago. Fruition!]

When You Get to Barstow, Keep Driving (Calico 50K)

rocks near Calico Ghost Town

Near to, but not, the Calico 50K course

Outside of Barstow, California, up the literal hill to the north of town, is a ghost town named Calico. To get there, drive east from Los Angeles. Pass Barstow and keep going on the 15 in a Vegas-ish direction (rather than in an Albuquerque direction on the 40) for another 15 minutes until you reach the Calico Ghost Town exit at Yermo. This is where I was headed, to meander in the hills with 99 other runners on a moderately warm day in early 2015.

Every January (barring flash floods), a collection of able adults line up to run through those hills, over sand and desert scrub, paying for the privilege to pin a number to their shorts and get a little too sunburned for a late winter day. The regular visitors (read: tourists) to Calico pay them minimal mind, barely stepping out of the way as the runners finish their half day out sometime between late morning and mid-afternoon, so intent are those visitors on seeing a staged gunfight or spending far too much money on sweet shop fudge that likely came off a Sysco truck.

But for those runners, this is a relatively crucial day in the year, the day when the post-holiday indulgences are bartered against training miles over the last several months. Those runners might have plans for goal races later in the year, say, a hundred-miler far from home, a new adventure race, a destination 100K. Calico can be the first validation—or harbinger—of what’s to come in the spring.

Here’s why. For an ultrarunner (or any year-round competitive athlete, for that matter), what happens early in the calendar year doesn’t hide in the training log. It sticks with a person moreso than any event in December. In December you can write it off as “oh that was during the holidays”, or “oh that was last year!”. In January, though, it’s on the record.

And that’s why the first big test of the year needs to at least not go horrifically wrong. Anything less than a neutral result can be hard to shake (though there are some good ways to cope and move on, if you find yourself in that position), but good or positive or great results can bolster future training through the summer.

It was mile 6 of Calico 50K and I was struggling to get away from the morning’s OYP (Overly Yappy Person). Now, let’s be clear – I did begin some of the conversation by asking this guy questions about his ultra history. But he continued to talk for many minutes after my responses turned to grunts and finally pure silence. I can chalk it up to cluelessness but I still needed to escape. Ah ha! An aid station was approaching and this would be my chance. But the food table starting calling to me and I grabbed a few jelly beans, chewing while my bottle was getting refilled. Abruptly I changed my mind and jelly bean cud went into the aid station trash can. Problem solved!

(Poor aid station trash can, the brunt of all the fickleness of ultra runners or their moments of extreme despair.)

I picked up a few boiled potato chunks, dredged them in salt, and moseyed on. In that moseying my OYP had leapfrogged me and was several minutes up the trail, a fact I wouldn’t realize until much later. But at least I had some silence for a bit.

After the first bout with gentle downhill miles, we racers were ready to trudge uphill. A seemingly gentle grade of about 3 percent, relentless for the next 7 miles, meant that the truly slow were having a hard time already. I was keeping a steady clip of about 11 minutes per mile, which meant it felt neither too easy nor too hard. Good. This grade, from my course knowledge, was supposed to continue and get gradually steeper until the 17 mile mark. I supposed that when it got too steep to run I’d figure out an alternate plan for moving forward.

Around the 17 mile mark. Photo by Geoff Cordner.

I hadn’t done a 50K in well over a year and had no idea what was in my legs. My last 50K had been a mountainous romp more than 15 months prior, in western New Mexico full of fall colors and frigid temperatures. It was preparation for a 100 miler near the Grand Canyon (the Stagecoach 100) later that same year – more apt than I had even anticipated when Stagecoach’s overnight chill got down into the teens, turning cola into slush and catching aid stations and runners alike perilously off-guard. That New Mexican 50K was relatively slow but faster than one in Flagstaff a month prior where I was truly still recovering after a summer hundred-miler.

What does all of this mean? Every ultra is different, but it does mean I’d not run anything resembling a respectable pace—in any event—in a heck of a long time. My fastest 50K, a pretty decent 5:22, was already 10 years behind me. I had no expectation to get near that time for Calico, given the climbs on the course. But I had a difference race that might have tipped me off to some latent potential, and that race is Pikes Peak Marathon. I ran that bugger in 2009 in 6:02, a fact for which I am still proud. With 8000’ of climb, it is a beast of a course.

Now, how does that mean anything for Calico, many years later? Parallels. Training is all about patterns and periodization. In 2009, my weekly mileage was growing well above previous levels of “the 30s” and “the 40s”, averaging 50 miles or so. Despite the fact that that base was created to support road racing performances, it was having a spillover effect in my trail speed. Pikes Peak was a hard race but it was doable by my training level. Speed is speed and lactate threshold is lactate threshold, apparently.

Prior to Calico I had finally gotten back up to some really strong big mileage weeks, and without injury. From marathon training I know that race success for almost any distance is primarily three things: base mileage, specific speed training, and not getting over-trained. Just before Calico I had logged a good number of 50-60 mile weeks with tons of climbing. Much of that was due to my move to Los Angeles and my newfound trail running partner, Geoff. We ran and ran and ran and enjoyed the company through December and January. Barring acute injury, I was strong and potentially a wee bit fast.

Elevating the ankle post-race

Acute injury, you say? Yep! After weeks of high mileage and lots of climbing, I followed that with some accidental low-mileage weeks with a stomach flu and some travel-related sleep deprivation and holiday disrupted training time. Just one week before Calico I put together a devastating combination: I ran a flat 8 miles on worn-out shoes, AND changed the seat position in my car to make my clutch leg extend in a new way. Sounds minor, but no. BOOM. Anterior Tibialis Tendonitis. I’ve had this injury before and it’s not fun. Since then I have increased my recovery knowledge in a big way, so immediately I went with icing and anti-inflammatories. I did not cancel the race, trusting the recovery.

I went into Calico with a lot to lose but much to gain.

I slowly chugged up the slope to the half-way mark around mile 16 in three hours flat. Not bad. Jogging all the way up a hill was not my idea of fun, but I got it done and now it was time for some moderately flat stuff and then a whole lot of rolling downhill. I saw my boyfriend Geoff somewhere around here, leaving the aid station as I arrived. Or the other way around.

As I meandered down the next section I remember someone saying there is a scrambling chute kind of thing and OH YES there it is! It’s actually a bit of a rock slide and I waste a little bit of time picking gingerly down it, babying my foot and my sense of balance. When finally at the bottom I take off again, now in mile 20+ feeling a bit of a surge. There’s a long and gentle downhill that I feel like a luge sled, gently swooping through curves and trying to pick off runners. I get a few, and make my way to the scariest part of the course (to me): the jeep trails.

Jeep trails scary? Yeah, just wait until you see these things. Up and down and up and down at crazy angles with ball bearing pebbles on hard dirt. It’s a recipe for slips and butt slides, but somehow I keep it under control and my ass intact.

Woot! Here’s the final aid station with less than 4 miles to go; they are amazed that I am jabbering and in good spirits. My mood in ultras is often the opposite of everyone around me: slow and morose in the beginning, neutral and apprehensive in the middle, and giddy and “get ‘er done” at the end. It confounds aid stations but makes the end of races a huge morale booster for me when I pass people who have run out of mojo.

The last few miles drag on, and on, despite what I just said. At one point you get within a few hundred yards of the ghost town and the finish, only to loop around again through a distant parking lot and up a steep hill to gain the finish chute (thankfully downhill). I’m happy even if my leg is complaining, and cross the line in 5:44 with a slight negative split and a 1st place master’s female. Sweet.

Finisher’s awards are gorgeous: hand-painted rocks!

What happened with the tendonitis? Proper anti-inflammatories kept it tamped down, but I did have to gimp around a little in the next month and yes, it did play a dampening role on my Black Canyon 100K in mid February. But all in good training, good learning, and a good January out in the middle of nowhere, somewhere east of Barstow, that strangely large little roadside town.

It seems unlikely that folks truly intend to stop in Barstow, whether for a night or for a lifetime. I could be wrong about that. Perhaps Barstow has a bit of hidden charm. Or perhaps it is just not all that much different, for better or for worse, than any other place. When I stop in Barstow, it is for one of two reasons: a pit stop for gas and/or coffee and/or sugar, or staying at a hotel for the Calico 50K.

See you there: January 21, 2018!

Why Would Anyone CHOOSE to Run 100 Miles with Sand In Their Eyeballs?

Short answer is, well, no one. Not on purpose. But there WAS sand in my eyeballs and I dealt with it and I continued. That’s what running an ultra is often about. Certainly, that’s what the 2017 San Diego 100 was about.

Two things happened in early June. I finished my 9th 100 mile race, and I was infected with Taylor Swift. The latter is a highly-contagious condition, passed through the air in the form of sound waves, affecting those most susceptible: the nervous and tired. And try as you might, it is incredibly difficult to Shake It Off.

It started somewhere in the parking lot in the cool dawn hours before San Diego 100. I heard the chorus of Shake It Off, a song I didn’t previously know that well but now is intimately familiar. Chirping along at 160 beats per minute, nearly the perfect tempo for a jog on the trails (though too low by most exercise physiology standards), and damn if some of the lyrics aren’t good for an ultramarathon kind of mindset. You can’t blame me, can you?

“. . . I keep cruising . . . Can’t stop, won’t stop moving”

But first, how did I get here, to this hamlet of a resort a few hours south of my current home, on this sunny weekend in June? Of course, it started with a little website called Ultrasignup and a credit card. San Diego 100 joined my 2017 race list in January, thanks to a tip-off from a few friends that this historically hot race was actually pretty darn fun and scenic, to boot. This meant I’d be able to focus all of my spring training on bulking up miles and doing heat acclimation, the latter a task I actually rather enjoy. Cycling through the recently-typical but still frustrating loop of train/injury/train/injury, I cancelled a 50K, skipped a long-awaited 110K, and finally toed the line for Leona Divide 50 in April, dropping down to 50K when it was evident that even 50 miles was too much, too soon.

All of these race cancellations and punts put doubts in my mind and a little nagging voice in my head that said, “whoa, there, cowboy”. Who wants long-term injury woes when the evidence points to just taking some REAL healing and rebuilding time? No one . . . except many of we ultrarunners when it comes down to it. You know you shouldn’t eat that extra snack if you’re trying to lose weight, but holy crap is it hard to soldier on when treats are all around us. To ultrarunners, that snack buffet is the massive list of races just waiting for your credit card and itchy typing fingers.

My coach bounced (literally, knowing him) between unbridled enthusiasm/support and cautious warnings to back the heck down. That 110K (Coyote Backbone)? Definitely cancelled. Leona Divide? Not advised, but worked out pretty OK. Jemez 50K in late May, bumped up from the 15 miler? Tentatively accepted. Even the whole shebang of getting to the start line of San Diego? Not adviseable with the extent of my recurring pain patterns. But then again, I’d found from my PT that much of my discomfort was NOT in fact a hamstring injury but rather some extensive referred nerve pain. I didn’t know whether to be estatic or freaked. Nerve issues can be long-lived, but then again so can hamstring complaints. At least I didn’t feel like I was going to be actively risking a muscle tear. THAT made me feel way, way better. Armed with exercises to retrain movement patterns and relieve that nerve, I (ill-advisedly?) decided that running with and through my rehab was an OK proposition.

andrea at jemez 2017

At Jemez 50K, sailing.

And so, despite any sensible long-range recovery plans, my need to run San Diego persisted and I followed it right to that starting line at 6 a.m. on June 9th. We set out slowly down singletrack. Actually really slowly, like walking a lot of the first mile, chuckling as we came crashing to a single-file halt from each brief jog. It was necessary through the swampy meadow, the path set through the grass and cold misty air. That cold was almost painful now but we knew we’d love to have it in about 8 hours.

A bit about San Diego 100’s weather: this is known as a hot, hot race. Want to run ‘downhill’ in the heat? You do Western. Want to run in the mountains in the heat? You do Angeles Crest. But in the last decade, the appeal of running moderately tough trails in the heat has brought a lot of talent to San Diego, making it well known as a sleeper tough 100. I prepped for heat for months; it’s what any pragmatic runner should do. Actually, I’d make a case for doing heat training in late spring to ALL ultrarunners, just because it better prepares you for any heat you encounter, and makes you a more efficient sweating machine in all temperatures, too.

All that in mind, I had no fear about heat. I knew to drink more than I want to (already being one of those low-drinker types), and to just not push the effort level under the mid-day sun. We ambled along out of the meadow and up a good fire road climb with ample rocks. I chugged along and said hi to a few known faces (hi, Summer! hi, Robert!) until we crested the climb and started down a fairly nasty Zane Grey-ish trail. The moniker of “sneaky hard” 100 owes some of its reason to ample sections with bad footing. If some runners find their weakness in long or steep climbs, I find it in technical terrain. I can grind out the worst longest steepest uphills and leave some folks in the dust, but throw me on a flat trail strewn with rocks and everything balances out. That’s a long way of saying that quite a few people passed me here, and that it’s not a concern. Some of them I’ll pick off on climbs later, some of them I’ll pick off in the last 30 miles, and some of them I’ll never see again. I’ll run my race and try to have a good day while finishing strong.

As the sun inched upward, any full blast of rays was just a teaser for how quickly the thinner air at a mile high can transfer heat to our skin. A dry breeze came and went, along with preemptive advice from early aid station volunteers to “drink up, drink a lot—that wind will dry you right out!” We passed through mile 8 aid, mile 12 on a friendly little out and back where I spotted more friends like Constance Wannamaker and Amy Chavez, two ladies I knew would do well and I’d likely not pass them later on unless they bonked hard *and* I had a phenomenal race. (They didn’t, and I didn’t.) Onward to the first major stop with drop bags and crew at mile 21. This would be mile 91 on the way back, and boy did that ever feel like a LONG way away at 11 a.m. with the temperatures rising. My crew and able photographer Geoff Cordner refilled bottles, fetched snacks, and sent me on my way to the next stop at 28. I made a note to really try to get through aid stations quickly as they can be quite a time-sink.

andrea coming into mile 21 san diego 100

Mile 21, stripping down to refill.

“…I’m dancing on my own; make the moves up as I go…”

Today—like usual—there is nervous and friendly chatter in the early miles, but my threshold for engaging in conversation varies widely. Some moments I’m the chatty one, other times I just grunt when someone is more chipper than I have bandwidth for. Today I wanted to say hi to a few known friends, and have a few quick meet & greets with new faces. After that, I’m usually good for the next 24+ hours of near solitude. Running solo is my preferred way to train, giving my brain the space to just wander. Oh, and music? Not my gig, either.

I talked a little with a guy from Ventura named Mallory nicknamed Mooey (Mooie?) (http://www.ultralive.net/sd100#tracking/runner/107) wearing RaceReady shorts. I complimented him on his old-school style, but he’d just bought them recently on a running store recommendation. That company was pretty much the only game in pocketed-shorts-town back in 1999-ish (check out this chafing discussion in 2001 and this gear summary from 2002). These days, I’m more of a better-than-naked fan, but hey, those mesh-pocketed pioneers carried my gels through a few ultras back in the day. Glad to hear the company is actually still around.

As the heat rose, I felt pretty good, all things considered. I was taking it at a medium-effort, staying near many of the same faces at least for now. Miles 30-45 can be the crux of this race: hot, with a pavement section that can destroy some knees, followed by an uphill trail slog with the sun directly on you as you clamber over technical terrain. This is Noble Canyon. It is 3pm and yes, it is toasty. But actually, it’s not *that* toasty. We are surely lucky, for now. Last year’s high was about 108. This year will barely crack the 90s.

mile 95 desert clouds

Nothing beats desert clouds, really.

Since San Diego almost fables itself as a scorcher, I had a vision of Race Director Scotty Mills seeing the mild forecast and then placing an Amazon Prime order for hundreds of cordless hair dryers, one for every runner to make up for the missing heat. Ultimately, the race had one of its mildest years on record, but that doesn’t mean we had pleasant temperatures. And boy was that wind dry, sucking the moisture out like a straw. I still saw serious ashen faces at aid stations and saw one guy step off the trail to launch his lunch. In the end, the race probably went through hundreds of pounds of ice instead of thousands.

The weather bonus was yet to come: we were about to be delivered a very different “treat” out there after dark, out in the moonlight. Don’t worry, we’ll get there.

I chatted a bit with a guy from somewhere near Redlands about his first 100 miler (this one). He was a little worried about what would happen after 12 hours, as he’d never gone that far before. He worried about lack of sleep and hallucinations but at least I reassured him they’re not crazy or trippy like pink elephants and stuff. I hope. My experience has been more like this: hey, an SUV parked near the trail, nope, that’s a rock; whoa, a big tent next to the trail, nope, that’s a rock; why is there a house out here right on the trail? nope, that’s a big rock; are those folding chairs sitting next to the trail? nope, that’s a tree. And on, and on. Mundane but out of place things is my style of visual fuckery. I would have a much harder time with night running if my hallucinations were actually scary. Now let’s hope I didn’t jinx everything forever.

Speaking of night, here it comes. The day’s heat dissipating, I roll into the 48 mile aid station just after dark, more or less on schedule. I’m not as fast in the dark (who is, really?), so this next stretch might take a little extra effort to keep things moving. It’s 7 more miles before our big honkin’ out and back downhill to the turnaround point at mile 64. I know, 64 miles is the turnaround? Hang tight.

Here’s the general layout of the course: picture one long out and back with a little loop at the beginning and a bulge in the middle where the trail diverges. Like a snake with a huge head and a gopher in its belly, and we’re going to follow the outline of the snake body. We do the loop (8 miles), then go down the first stretch of trail for about 20 miles; we’ll come back on this later. Then the trail splits and we go one way for about 25 miles, then join the snake tail for a 14 mile out and back, then come back up a different and shorter split of the trail for 20 miles, then join up again for the last 9 miles. Confusing? Yeah, I get it. Take a peek at the map on my Strava file: https://www.strava.com/activities/1032406160/overview

“…I don’t miss a beat; I’m lightning on my feet…”

Remember how we we dodged a bullet with the “pretty warm” temperatures instead of “scorching hot”? Here’s where things got interesting. Just when the moon was rising full and buttery over the PCT on that 7 mile downhill, it came: 50mph sandblaster dermabrasion treatments. A moonlight spa right there on the PCT, yeah, that’s what it was. I bet some destination resorts charge for this kind of torture just to tighten up the pores, or something. What it did for us was tighten up our jackets, and made me wish I still had my sunglasses to protect my eyeballs from dust. I’d turn my light up full blast to make up for the glasses and just get on with it. One switchback with blinding gusts, kind of sort of running, then the next with a tailwind so strong it was chilly without gloves. Repeat . . . until you almost can’t take it anymore, and then it’s another half mile to the aid station. I saw Constance on this stretch, headed back uphill and chilled without a jacket due to a mixup with drop-bags. Boy did I wish I had gloves to give to her since she does NOT have fun when it’s cold.

Eventual winner Kris Brown’s race report summed it up well, “A beautiful and serene day turned into a chaotic and violent night, but by then I was engaged.” I was engaged, too. Focused on getting the heck down that trail so I could go back up and get OUT. So here’s the thing: I passed about 15 people on this stretch. That’s where I can do alright at these things: when the going gets obnoxious, I can soldier on better than most. When folks around me are having the shit annoyed out of them, I see that and I get just a little stronger, seeing their trepidation. A fondly remembered high school XC teammate used to make us both chant as we strode upward, “I love hills! I love hills!” Everyone else’s bummer was our chance. Thanks, Robin.

“…I stay out too late; got nothing in my brain…”

I leapfrogged at least a few down at the aid station, and then trudge/jogged back up the trail. I passed a few more here, and started getting into my later-race groove: count the people you pass, try not to let any/many pass back. Repeat until finish line. These solitary miles were what I came here for: all static in my brain slows, all planning and worrying and scheming dissipates. During ultras I don’t have big brainstorms and new ideas, but I don’t have much of anything else that clogs my neurons, either. I just GO. Sometimes that’s all I can think about and it is a relief to the psyche.

As the night got deeper and we left the climb for more mild trail, I tried to reel more folks in but it was getting harder with how spread out we were. So I just went down into my cave and just tried to move as efficiently as possible when your feet hurt, you ass hurts, your actual ass hurts, and you could do with a little nappy right about now. Coffee instead? Yes, indeed! Leaving the 3:30am aid station with a jolt was just what I needed to get on with getting to my pacer at mile 84.

Only 5 more miles to the next aid, my drop bag, new socks and shoes, and a place to ditch my lights as soon it will finally get a wee bit light. But first, more miles in the dark, more gusty winds and sand blasting, and a bit of a slowdown in my pace. This is one of my slowest sections, despite the coffee. Just before dawn is often sleepiest, tiredest, and so on. Most runners have pacers through here (though San Diego is set up *perfectly* for solo runners and awards them accordingly with a different buckle), but mine will join me for the last several hours. This is a choice I make often, to run without a pacer or with one only for a short key section, or only if they want to join me. Just another introvert thing, probably.

At mile 80 the aid station is here and the light is indeed coming, so I ditch the headlamp and handheld and sit down to swap out shoes, but realize with my feet already swollen my new pair are just not going to cut it. So, I wipe my feet down and change socks only, which feels at really good. It turns out (after later inspection) that one of my socks had worn a big hole right in the heel over those 80 sandy miles. That could have been just one more of the sources of foot discomfort. Ok, get the heck out of here; I’ve already blown at least 10 minutes doing this swap out.

Despite the dawn, the winds do not abate and in fact become a bit stronger on this stretch, nearly picking me up on a few switchbacks over this open terrain. It’s an incredibly scenic section but difficult to enjoy with sand in my eyes. I picked up a few things on the trail that must have been dropped or blown off their runners, to hand off at the next aid station. I wonder how many things were blown off that didn’t land on the trail but are far, far away…. I’m a little hungry but not feeling the food situation. This leaves me low, mentally. A little sad, a little melancholy.

Actually, repeat #3-#5 for hours as necessary.

Mile 84 arrives and with it another drop bag full of gels (VFUEL gets my vote for the last year+) and one more pack of chews for extra salt and, well, just something to chew on. I’d exhausted my ginger chews already. This aid station and last actually had salty rice balls so I ate ate least one of those on my way out. They are hard to chew and move, but seem to deliver good calories. Must experiment more with this, as I don’t eat enough in these races to, well, race.

My crew/pacer/cattle-prod Geoff and I set out, now making better time because I still think I can crack 30 if I don’t majorly mess up. Earlier one of the pie-in-sky goals was 27, but I knew that would be a stretch. So I marked out the splits for 28, 30, and “finish” to be prepared. Mostly I’d been hitting the 30 hour splits but was behind those by 30 minutes right now. It is hard to apply last year’s results to this year as the heat was awful then, but it’s all I had. I know I am relatively strong at the end compared to most folks, so I can usually beat late-race projections, so off we went.

I was in a mental low point a few spots here, needing to run, wanting to run, but not actually getting the mojo. I felt a bit queasy, even a little dizzy for a spell, but realized that was because my stomach was completely empty. So it wasn’t bad food nausea, but rather NO food. This is actually a common problem for me: I get behind on calories not for lack of appetite but just because I don’t accurately refeed at the level I require. Sometimes I think I eat enough by grazing at the aid station but usually it’s far from the target. This is still something I am working out in order to be able to RACE ultras rather than just complete them.

So we ran, sometimes slowly but what I could muster.

andrea-mile-87-san-diego

And I walked, sometimes crabby and morose.

walking crabby at san diego 100

I was told at one point that my pace was falling off and that almost made me burst into tears. Not at the concept of missing any time goal, but because I felt like I was being scolded. Low points in an ultra must be like being a toddler again. No cookie? Wahhhhh! This is what having everything magnified feels like. Honestly, the emotional ups and downs that we 100 mile runners feel should go a long way to helping dudes understand, just a little, what PMS is like, when these moods and emotions just seem to come out of nowhere. How ya like that now, boys? Super-fun, ain’t it? But the key in both situations is this: know that it is normal, and wait it out.

Math in my head showed me that going sub-30 was a sure thing, and now it was just a matter of by how far. So we ran. I passed a few more folks but everyone was moving pretty well so staying in front of them was work. That made me happy: I was surrounded by runners like me, strong at the end. One quick pitstop and I lost another place, but it was totally necessary. The end of Wasatch in 2014 was nearly catastrophic, so I hoped to not repeat that situation.

We rounded the lake, and saw a finishing chute, all uphill, and I had to run it. No walking at this point, no way. Not like my jog was anything resembling a kick, but walking across a finish line just doesn’t compute. And then, it was done.

Andrea after finishing San Diego 100

Aftermath and notes for future injury assessments: my ass hurt in several ways, only one of which was a deep aching at the inside hamstring attachment (not the priformis, that one I know well). But with that pain now gone I am not worrying about it. Some outside knee pain, the same kind as over the last month. Receded after 10 miles never to return. Hip/groin flexor pain: a little and manageable. Painkillers: 6-ish ibuprofens, plus 10 of these buggers after learning about them on a physio podcast: Meriva Curcumin. Can’t hurt, and maybe they helped even more than I realized.

That song? Yeah, it was in my head throughout the race without me even knowing all the verses. It’s actually not a terrible little pop song. Now, of course, I know it well, and now I can infect you, bwahahaha: Taylor Swift’s Shake it Off.

The gear:

  • Salomon Sense Ultra 3 pack (a little too big even in size S, but otherwise very comfy)
  • Salomon old style soft flasks – the new ones with the firm bottom hurt my ribs.
  • Target C9 Champion shorts circa about 2011: the only shorts that NEVER chafe me; this black pair have been with me on at least 4x 100s start to finish.
  • VFUEL shirt: nothing special about the shirt, just what it represents as my first ever ambassadorship in ultrarunning. Curious about VFuel? Give it a go with 20% off: use the code ANDREA20%
  • Julbo photochromatic shades: darker in sun and lighter in shade. I could have used these overnight against that wind!
  • HOKA ONE ONE Speed Instinct shoes: just a tiny bit too “light” for a 100? But really nice wide toebox and good but not aggressive tread. A thin rock plate would make these perfect.
  • Smartwool socks: super comfy but prone to getting holes when abraded
  • The food:
  • VFuel: about 15 gels in all flavors, plus Ginger Twist drink taken double-strength. I might lobby VFuel for chews, too, with the same flavors as their drinks. Or, maybe… maple bacon WAFFLE! Waffles are huge right now. Hint, hint.
  • Waffles: 3 GU gluten-free waffles. I like these except that they are too sweet. A little more savory, guys?
  • Chews: Clif chews mostly in margarita flavor for the salt.
  • Aid station food: not a heck of a lot. 2 rice balls, a handful of m&ms, a few pieces of potato.
  • Total estimated calories: 2500-3000? Not terrible if I were a better fat burner. Not enough for a carb burner.

I almost feel bad that I wiped off my feet at mile 80, which ruined the awesomely black coating of grime on them for this post-mortem photo op. My leg “tights” are still pretty impressive, though.

Like my tights?

Almost Too Wild & Tough: Three Dawns at Hardrock 100

Q: What’s brown, long, and sticky?

A: First of all, where did your dirty mind just go because . . . EW! Secondly, the answer is a stick. A Stick.

These are the kinds of jokes that propel me along at mile 90-something of a 100 mile race. It’s not in the telling, actually, but in the run-up in the miles before: thinking about delivery, planning for when I am going to unleash my childish humor on my pacer, wondering if they will smirk or eye-roll or chortle at my selection of amusements. I thought about this one for nearly an hour before it tumbled out of my mouth in the darkness of the 2nd night here out on this course, 2016’s Hardrock Hundred, while we are both fighting fatigue and potential failure.

So it goes. I paid good money to be at Hardrock this year, to take time away from the day-gig, to hand over money to local businesses and boarding establishments, just so that I could be cold out in the mountains after dark, falling asleep on my feet. If the Stoics lived now, they would surely say, “first world problems.”

So, then, WHY?

Ultrarunning is something you could call selfish. But so, I’d argue, are a lot of things. Things that are hard and personal and that we crave acceptance for are also “selfish”. Things that we like to get recognition for from friends or loved ones or just our community at large. How much different is it to the greater social population when evaluating one person’s accomplishment over another’s? Let’s say you’ve always had a problem with getting through the written word ever since small, but you worked hard for weeks and finally finished Don Quixote? That’s an achievement to be sure. Maybe you spent some sleepless nights worrying about the fate of the characters; perhaps meals were skipped, meetings missed. You suffered to get that book done. But get it done you did. And now, you can deservedly receive some congratulations.

When I think about it, an ultramarathon might not be much different than the non-reader finishing a great novel, smiling in contentment at their book club’s congratulations. Or standing back and admiring the deck you just built with a circle of friends over for a BBQ. Or completing your first (or 10th) knitted sweater and showing it off to the needle club and your Facebook group of knitting maniacs.

Ultramarathons are something that I personally pay (not a tiny amount of) money to enter, spend considerable time researching and crafting training plans. Then I must travel and ultimately do some literal suffering to complete the task. Afterwards my gait is a little stiff, my immune system compromised, and my ankles have taken a trip to third-trimester pregnancy status. Even my skin is sunburnt in odd places like one little strip on the right arm and a band on each calf. But I’ve done something that required time and a bit of discomfort, even if that something has no meaning to everyone on the planet save for myself and other participants. Getting a high-five from a small crowd of them is pretty awesome.

To the world, an ultramarathon is at worst stupid and at best a personal victory that is still mostly inconsequential. But to another ultramarathon runner (or “novel reader”), it is really something.

The Janked Up Knee: 2016’s Hardrock Hundred Preamble

I janked up my knee at Fat Dog 120 last August. In the bad weather, the cold, and the petroleum-jelly clay-mud, my knee started doing strange things at mile 25: random shooting discomfort, instability, and, most disturbingly, outright collapse. Most of these symptoms I had had before, so I knew them well. But that was years ago. It was the sudden appearance that was troubling.

To make that long story tolerable, the knee worsened from run to jog to walk to hobble to DNF at mile 80. The 8 months of treatment afterwards (including a couple of unfortunate months of stalling) made me think that it might have been a good idea to DNF at mile 50 instead of 80, but in the moment it is really hard to know what’s going to happen in the aftermath…. whether that’s a long term injury or a finish (or both).

2016-07-07 15.13.47

I don’t always camp, but when I do it’s at 10,800 feet.

After my name was drawn in the Hardrock lottery in December, it got real. I doubled down on actually rehabbing my knee (by then a hamstring/glute problem instead) and pondered the coming summer. By March I was doing some medium length runs. By April, days of 25-30 miles were doable, though still infrequent. By June I’d done a 70-mile 3-day weekend and things felt…. stable. This might actually work.

I never looked at my training mileage to compare it to previous years: it was less and I knew it. BUT, it was likely more than the first time I finished back in 2004. Those days I ran weeks in the 30s with barely a double-weekend in there for fatigue training. And yet I finished, in a not-horrible time. Although, I was 30 and living at 7000′ elevation, both of which were factors. Now I’m 42 and this is a good thing in many regards. My legs have way more experience with 100s and mountainous trails in general. But, I live at 500 feet these days and have learned that with each passing year I both value and need my sleep hours. With the prospect of a 2nd night out at Hardrock, I was leery.

Heat training occupied my late spring, partly for the planned pacing stint at Western States, partly for the altitude-like EPO effects from increased blood plasma volume. A little bit of time training between 6000 and 10,000 feet helped, too, but nothing at all like actually living there. So I set off 10 days early for Silverton with my work projects in tow and began camping at 10,800′ to make some more red blood cells. Because this course averages above 11,000 feet. Yeah:

Hardrock's Course Profile

Hardrock’s Course Profile

My Secret Sauce for Finishing 100s With Gas Left

And then, quickly, race day Friday morning came and we started climbing and I was right back to how things were in 2004. Up to Putnam basin and ridge, slowly like always as I start races. Honestly, I know a lot of folks who find success at 100s by holding back in the beginning so that they have legs and stamina in the middle and final stretches. Previously at Hardrock and at other 100s, my 2nd halves have been barely slower than the 1st half of the race. What’s my secret? Honestly, I think I don’t have a top gear. No top gear means I can’t go out too hard. I just go at what my speed is, and I can do that speed, more or less, until I’m done. If that’s a secret, it’s not a sexy one.

The women of 2016, 16 of us, had decided that we are all going to finish and make history. The word is passed around the field: no woman drops. I like this pressure. Just a little bit of extra push to keep me going. Not that I planned to drop, but who does, really?

By KT (the first aid station), I was exactly on the same pace as 2004. This is neither a good nor bad sign – if much faster I might have been happy but worried. If much slower I would have *definitely* been worried. When chatting with another runner nearby we talk pace and I mention that I of course plan to finish but that 40-44 would be ideal. At this moment I have the thought of a finish right before the end, something like 47:59, and I shudder. That sounds really, really awful. Two full nights out? Dear gawd.

Then the hike up to Grant Swamp pass ensues and the marbles-on-hard-dirt descent. Along the way, Geoff is taking photos and the flies are biting. Luckily the latter isn’t going to last or else I might go out of my mind in the space of a few hours.

On the way to Grant Swamp Pass.

On the way to Grant Swamp Pass. Photo by Geoff Cordner

Like usual, I’m doing a combination of steady but measured uphills, jogging downhills not as fast as I’d like, passing on the ups, getting passed on the downs. Quite a few folks slip by me on the way down Grant Swamp, where I am as timid as a 90-year-old on crutches. Per Josh Gordon, “That was straight up hazardous!”

Over the next miles I meet a few friends that will spend some back and forth time with me over the next 40 hours: Tina Ure on the way to her 5th finish, Mark Heaphy of a bazillion finishes already, John Horns, Ellen Silva of Santa Fe, Ken Ward, and more. Not all will finish, sadly. But many will do fine. They always do.

Not eating enough: an ultra-only problem

I struggled mightily on a few of the ups, more so than my usual. Enough that it was clear things were awry. Calorie intake in 100s is typically a problem for me, but I don’t always notice it with the ease of other runners who crash on the side of the trail for lack of blood sugar. I’ve seen spectacular bonks in my friends that let them know loud and clear they need more food. With me, however, I just gradually slow down and feel sluggish. Cueing into that should be a key to better race performances, and then not eating the point of gut upset, also a common problem in races. Basically I don’t eat enough, I slow down, I feel slow, I get actually hungry but then I get nauseous because my stomach is empty. It’s a circle.

The slog up Oscar’s at mile 20 was fine. I passed a few folks. After Telluride, however, the climb to Virginius Pass and Kroger’s Canteen was painfully slow and, disturbingly, a little wheezy. But then that climb was over (sketchy final bit done, sketchy snow slide done, sketchy rock/snow slide done, whew) and I was running down the road to Governor’s Basin, and then, Ouray. In the darkness I ran what I could, hoping it was not too early to be doing that. But I made a food mistake while sitting in the warmth of Ouray. Leaving Ouray with eggs in my belly was the wrong approach. Hashbrowns would have been smarter: carbs and a little bit of fat/protein, rather than a boatload of both and no sugar.

Once on the Bear Creek Trail I wanted to stop about every 5 minutes, so I did, breathing hard and then slower and then slower. This is not like me. I typically just grind, grind, grind, passing folks who are stopped for a breather. Now I was the breather girl and folks were passing me. It was embarrassing. Finally Engineer Aid arrived and I realized I need more starch. Potatoes, yes. GU, yes, but yuck. Coke, yes.

Not surprisingly, the rest of the climb to the pass was far better, and the run down into Grouse almost tolerable. Despite being almost an hour behind “schedule”, I felt a bit better and ready to pick up Brenden, my pacer. We warmed up in the tent, pounded down a small amount of food, and set off again into the dawn light. Again I wanted to know if all the women were still in it. You know, just in case I thought I might need to drop and didn’t want to let everyone down. No one had. Off we go. I made it to the Grouse-American pass without too many pauses for recombobulation.

Handies, too, was OK. Slow as I anticipated but not awful. My lungs still felt weird. Not fully “full”. But I was still moving OK, I think. I worried about the descent on the other side, loose and scrappy as it is. But it was far more tolerable than Virginius and that was a relief. We did what I figured was some jogging on the way down to Burrows for more calories. Coffee with hot chocolate? YES. Fried rice (hello, wonderful folks of Burrows!!)? Oh, heck yeah.

For the entire run I took in gels but not enough. They started tasting not so great after only a third of the race, and later on the second day I had to eat each one in 3 stages rather than just knocking each one back in a go. Stay down and digest, digest you little calories! At least they all stayed down. Whew.

The heat on the way to Sherman was noticeable, tolerable. I thanked my hot spring yet again. Then I waited to get to Sherman to ask if any women had dropped. Nope, not yet. Good for all of us! Yet my mind still said, this sucks and maybe you might have to drop, just don’t be the first or only woman. Up the nearly 10 miles to Pole Creek and I saw the aid station in the distance no less than twice before it actually was there in my vision like a mirage. The first time I spotted white and I swore we were almost there. I bet Brenden that the white tent we saw was it.

I lost.

The real Pole Creek consisted of a good literal pit stop, some food, and then we were setting off for Maggie, 4.3 miles that passes like about 43. You’re not yet at that barndoor stage of the race, not with this many miles to go. It’s afternoon and I am falling asleep on my feet, 36 hours into the race. I mention to Brenden that we have at most 12 more hours to get through, which doesn’t at all sound like my idea of a fun weekend.

Nap Time

Suddenly, I wanted to take a nap. The desire was so pervasive and NOW that I think it sounds like an OK tradeoff to just lie down, doze off, and let the race clock run out. This is new. Let’s talk about the past and being 30 and 31, when I first finished this race. How mountain adventures are pretty, well, adventurous. Scree slopes with crazy angles and trails cut into them for a band of runners to traipse over? Awesome. Nighttime storms? Bring it on. Two nights without sleep? Nothing but a few hallucinations and a little surreality.

Oh, but now this body is 42. Sleep is suddenly something of importance for regular functioning. All of those Hardrock “old timers” in their 50s and up who do go the 48 hours without sleep? At this point they are gods. Youthful sleeping habits are surely wasted on the young and the ability to keep standing and moving forward on singletrack trail for two days straight is all of a sudden a fantasy nearly untouchable.

Sleep right at that moment, mid-afternoon on the second day, sounds awesome. So I tell Brenden, “10 minutes. Now.” and set my pack down as a pillow in the low sunlight. For about 3 minutes I am disappointed when sleep does not immediately take over. Then I decide to just get up and keep going and Brenden says, “that was 8”. So I guess there was a little shut-eye, despite my worry. But does it help? Not a lot, and I trudge up the hill.

Into the sunset goes the sleepy runner.

Into the sunset goes the sleepy runner. Photo by Brenden Goetz

I went deep into my head here. I realized that a lot of what I was feeling is what I was supposed to be feeling, and what I expected to feel. Including the desire to stop. But that didn’t remove any of the feelings or desires, unfortunately. Still, my brain plotted how to be OK with DNFing, even after the last 36 hours of work and toil, and the 36 weeks before that of training, planning, and hoping.

Deciding to DNF

When did I decide that it was going to be the end of my race? I’m not actually sure. I knew that my lungs felt off and not quite up to par. I knew that my legs felt totally fine. But I worried about my speed. Maybe I was just monitoring everything from miles 40 onward, that awful climb up out of Ouray, watching the clock, worrying. By mile 80 I was definitely concerned. And so I gave myself a good talking to, in which I made the very sane assessment that dropping is OK, if that is what needs to happen, if I have junk in my lungs and I cannot climb. I cried just a little at this realization, because I do want to finish. Maybe that’s a good sign, if the pending DNF gets me all sad. Or maybe it’s just a sad thing and not a sign. I think about the races I’ll have to do to re-qualify for this and for Western, the fall training. All of it occupies me for the better part of 5 hours. It seemed perfectly logical. Dropping seemed like all I could do. How could I finish? I could not. Therefore, I should stop. It seemed simple, even if it was difficult to admit.

And then we hit Maggie, finally. Everyone there is happy and that is awesome. Kristina Irvin is here and I ask her how she deals with being sleepy. She says, “sometimes I wake up in the bushes.” Har, and hmm. Not what I was hoping for. Otherwise, I like this aid station because I feel like the climb out of it is not so bad. But I do always forget the climb is two-fold. The first one is OK. The second one is gnarly. I take it slow and feel the lungs doing their icky thing again. I wonder if I am imagining it. Imagining what pulmonary edema feels like without really knowing. Maybe I’m not so bad off. But then I get sad again.

Green Mountain descent right, Divies ascent left, Cunningham center.

Green Mountain descent right, Divies ascent left, Cunningham center. Photo by Geoff Cordner

For the record, the final descent from Green Mountain is FAR FAR FAR better in the light. Remember that. In the darkness I am reduced to scared tip-toeing down the sliding trail using my poles as legs and generally freaking out nonstop for an hour. In that mess we pass by a huge herd of sheep, bleating in the dark, the yips of their dogs measured and urgent. I thought to turn off our lights and just LOOK through the moonlight to see them, but somehow I never said anything or did it. I regret that. And then I start sliding down the hill again. It ain’t pretty.

Brenden knows what has been going on with me wanting to drop. He is a little resigned about it, too. In retrospect that’s not a great sign, but he doesn’t know me. What is he supposed to do? He is supportive but nudging without being a commander. For the most part, that’s been working. We keep going down, then I get my second dose of brisket for the race. Within a half mile of Cunningham there is someone posted as a trail guardian who warns us about the next stretch and asks how I’m doing. I say that my lungs feel junky and he says that I have “Brisket” and should get down ASAP. Yep, I’m on it, dude.

At the bottom of the trail into Cunningham stood 6 people, silent, with their lights off. It was eerie and a bit somber. Like they were watching our horrible progress and just waiting to see what terrible shape we must be in, what help we might need, what medical attention was required. But all I wanted was someone to listen to my lungs. I plopped down on the chair in the tent and was promptly swaddled in massive blankets, Jabba the Hut style. Two separate med folks listened to my lungs and proclaimed me clean.

Wait, what?

Now that that was resolved and there were 5 and 3/4 hours left on the clock, Cunningham was all business. My friends from Albuquerque set out on their task of getting me out of the aid station and headed up that last crazy mofo climb. But. But… I was done. Quit? Why in the hell would I do that? I had plenty of time (and in fact one of them actually asked me, did I want to take a nap!?) and my lungs were perfect: what’s the problem here? The problem was this: nothing but a whiny ultrarunner who thinks that they can just stop when they want to.

I was to be ferreted out of the tent and back on to the course without even a peep of recognition that here was the place that I was going to drop. Those sentiments were just not heard. When it seemed true that I *was* continuing, I still could not wrap my head around it. I even said out loud, “I just talked myself into being OK with dropping fro the last 4 hours!” To flip that around was excruciating. But according to the folks in that tent, nope, not gonna happen at this aid station. We’re mile 91 and everyone leaves here with a solid chance to kiss that rock. So shove food in my maw they did. Change my socks they did. Instruct me on how to cross the river in backup shoes so that I could put dry shoes on after I crossed and then throw the wet ones over to them. Dang, those guys were genius.

So I guess I’m going…? This is happening. We left at 12:45, a full 4 hours after I left in 2004. I have 5:15 to finish, and I know I’ve done it in 4:50 but that year I felt pretty good. This time, what’s going to happen? I’m going to bust out the poop jokes, that’s what. Brenden brings out his knock-knock joke:

Knock Knock.

Who's there?

Britney Spears.

Britney Spears who?

Knock Knock.

Who's there?

Britney Spears.

Britney Spears who?

Ooops, I did it again.

And we carry on up the hill. That awesomely steep climb I did 4 times in the last 10 days as part of my testing and training. We get up it in 2 hours, the same as in 2004. I am massively relieved, because I know the downhill is ugly. And scary. Some of the singletrack high up has slide areas that make me almost whimper in fear. I make Brenden watch me just in case he needs to stick an arm out. I make it across them all, shaky.

I go back into my head on this downhill, where I ran with my brother 12 years ago. I think about what is happening. What my body and brain have been doing to me. Where does the physiological meet the psychological? In the realm of the psychosomatic, that’s where. In an ultra it explains everything perfectly. Why the lungs didn’t seem to be at full capacity, but there was nothing actually wrong with them when listened under stethoscope. Why the stomach rebelled at the idea of food but then usually would digest what was eaten. Why the arms became sore, why the achilles tightened and moaned, why the ass chafed: because they are SUPPOSED to in a race like this. It’s expected.

In the pre-dawn tinge, Brenden and I still didn’t know how far to the finish. I told him about 2 miles. He says, “it’s 5:15 and I’m worried. Do you think you have another gear?” So I run. Or it feels like running but I’m quite sure it is a 14 minute per mile gimp-jog. The light begins to appear. We bust out above town, bumping down the hill to the ski hut and I see Geoff waiting. We jog. Another runner is coming behind us. I hope it is the doubler guy (Alan Smith), but it is an unexpected treat: Kris Kern, friend and president of Hardrock’s board of directors. He’s had a rough 2 days, too.

We run the last few blocks together before he lets me go ahead—after I tell him he is welcome to the caboose award train tickets with a grin. Knowing we’ll be the last few finishers is dawning on me. The dawn, too: that’s dawning on me. Boy, my brain is fried.

Before this weekend began, before the unraveling mental state, there was that baseline expectation: a finish. It comes.

A hat-head hanging heavy.

A hat-head hanging heavy. Photo by Geoff Cordner.

So That Happened.

And, the surreality. 16 hours after finishing my third Hardrock 100 I have had two “sleeps”, two meals, and one awards ceremony and none of it seems like it actually happened. I’d been planning on Hardrock for a long time, through injury and training and thoughts of a decent time despite any setbacks. And yet, here it had JUST HAPPENED but you could have told me that that was just a dream and Hardrock was still weeks away and I would have accepted that. The brain is a strange animal, in coexistence with my animalish body. And I love that.

Going back to my real life is too fast, even now, a week later. I want a slower on-ramp. I want an easier chute into the hubbub and meetings and deadlines and expectations. Again, to hear the Stoics in my head is therapeutic:

“Dwell on the beauty of life. Watch the stars, and see yourself running with them.” – Marcus Aurelius

The postscript and material stuff details:

Gear: Ultimate Direction AK pack circa 2011 or so. Altra Lone Peak 3.0 for first 40 miles, then Hoka One One Speedgoat. Both had excellent traction and crappy water drainage. Tech t-shirts, arm sleeves, Target running shorts that have finished at least 3 100 mile races so far. Switched into Pearl Izumi 3/4 tights in the first night for extra hamstring support. Black Diamond Polar Icon headlamp, Fenix E25 handheld. Black Diamond Z poles. Tailwind drink, GU gels, various real food. 

Total eaten during the 48 hour stint: 12+/- gels, 1 cup instant potatoes, 2 cups coffee, 2 cups hot chocolate, 1 cup hash browns, 1 cup soup, 1 cup instant mashed potatoes, 1 handful M&Ms. 1 bite of brisket that stuck to the roof of my mouth for 10 miles. So…. not a lot. Oh, and 2 scrambled eggs which, as mentioned, were a lead balloon in the gut.

**Brenden was a 4-star Yelp review kind of pacer. He packed everything he would need in this tiny little vest, from pants to jacket to foods to extra lights. Why not 5 star? Only one niggling little thing; nothing I fault him for. He took a quiet wait-and-see approach to my idea that my lungs were janked up and I would not be able to finish. It ultimately worked out fine. Next time he paces me I’ll ask for a little more dictator kind of handling if needed. Thank you, Brenden, for the company and the pushes when we were on our way in!

The packed-up gear pile ready to go home.

The packed-up gear pile ready to go home.

Post Ultramarathon Funk And How it Sucks Balls

It is pretty well known that the more a person does ultramarathons or marathons, for the most part, the quicker one recovers. Recovery from one’s first 50 miler is nothing like the 10th or the 20th or even the 5th. The body figures out, bit by swollen bit, just what in the bloody hell was laid down upon its bones and joints and muscles and skin and how to look around and pick up the pieces. You’ve Humpty Dumpty’ed yourself over and over again and the king’s horses and the king’s men are getting quite good at this game.

However.

The rest of it, the head stuff, is weird and troubling and kind of common.

After an ultra, I have a day, maybe two days, of a kind of awesomeness. I’m tired. Blissed out. Exhausted. Content. And then, things happen in the brain and it all goes kaflooey. It doesn’t happen to everyone. A few studies have even “debunked” the whole idea of feeling like crud after endurance races. I’m not convinced by one study – maybe familiarity with a mood test taken daily for weeks on end makes you feel better about your life in general, who knows.

At any rate, a scholarly search on this phenomenon gives me some great stuff to work with like theories about amino acid depletion and such, but that doesn’t tell you the STORY. The story of feeling like a old bloated whale with arthritis who never lived up to Moby Dick’s expectations and is likely to end up as lamp oil ASAP. The story that digs into why it might happen, with a little science as background but a lot of first person experience to bring it together in the flesh. I’ll run through the stages, best as I have known them.

Stage One: Finish Day

So here we are. It’s that first day, the day of the finish. There’s a few hours of just shock. You walk around a little bit, making sure you’re warm and fed (if hungry, though that can take hours to come back normally, too) and not bleeding all over the place if you took a trail stumble or bashed up your feet. Mingled with that shock is some bliss, coming from endorphins and a general sense of accomplishment. People are probably telling you ‘great job’ and ‘nice to see you out there’ and stuff like that. What happens from here on out varies, depending on the length of the event and the time of day you finished. After a 100 I generally fall asleep mid-day, often during the awards ceremony. After a 50, it’s evening-ish already and all you need to do is try to eat something and get back to where you’re sleeping.

Stage Two: Sleeping

That night of sleep can vary as much as any night of sleep can. You could toss and turn in pain and get little rest at all, or you could sleep like a baby on benadryl with possible short interruptions for a muscle cramp here and there.

Stage Three: DOMS day(s)

The next stage is a lesser version of immediately after the event. You’re sore, a bit stiff, a bit hungry, and still basking in the congratulatory glow. Maybe you’re back at work with a tan and some trail wounds and someone there actually gives a shit about your weekend. But at this stage, the glow is fading. The muscles are beat all to hell and while they feel better by the hour, the real damage will take weeks to repair.

Stage Four: FML

Ok, so now you’re in the place we came here to talk about. Song lyrics appear in your head full of melancholy: My head is an animal. It’s empty in the valley of your heart. That kind of stuff. Your body is well on its way to repair, though it has a long way to go. You get out for a run, or two. It feels ok, or it doesn’t. Sleep is better. Legs aren’t as twitchy. But you, in your head? You feel like that event was a mirage. It barely happened, the pain was barely perceptible, the joy was fleeting, and it seems like you won’t feel that excited about something again for a long time, maybe ever. THAT’S IT. It’s a funk, or its depression, or its the suck, and you’re in it.

Why does it happen? Here’s a theory, cobbled together from research and experience (my own and others‘). Firstly, some people are more prone to this than others, and those people often seem to have general issues with “lower” moods throughout their life. They aren’t necessarily what you’d call full blown depressives, worthy of medication. I’m simply talking about us who get a little anxious, get a little nervous, get stomach pains, get a little obsessive. The sensitive people. It seems we get that post-event funk/blues/suck moreso than others.

So that’s the correlation, but the causation could be something more real and simple: amino acid deficiencies. See, brutal and prolonged exercise really hammers on a few key amino acids like choline, but depletes them all to some degree, including tryptophan, tyrosine, and phenylalanine. Those three are required to make your happy chemicals serotonin and epinephrine. So there’s one of the big theories. The combination of a person with melancholic tendencies coupled with a huge hit on key nutrients = FUNK. Serious funk.

we got the funk

Now what? Basically, wait it out. Feed the amino acid machine – eat great quality food: eggs, sustainable organic meats, cheese if you want, sardines. Get your levels back up to normal, the real food way.

And, don’t beat yourself up if you engage in guilty pleasures. I’m known to abuse a little of the chocolates during this time, and snack food in general. I just need to remember to eat good protein and sleep lots. And it will end. Really.

 

Running Ruminations (a fancy way to say daydreaming)

I joke that there should be an implanted audio recorder in my body so that I can take notes while I run; it’s not really a joke that great thoughts often spring out of the kind of unfettered rumination repetitive exercise allows. In childhood they called it daydreaming. In adulthood it is trampled out of existence by cell phones, family, television, radio, and an iPod in every ear when working out. (In certain cases, using music to enhance a workout experience is desired and OK – here I’m just talking about the default headphones mode that many runners and joggers revert to for every single outing.)

For many, the only chance at quiet consciousness is when unconcious. We dream, we wake up, we might recall that something in the dream was good and it should be written down, but then we forget.

Go take a walk with zero electronics or friends to talk with.

Don’t listen to music.

Allow your mind some unfettered time.

See what develops.

Why I Forfeited My Ticket to Ancestral Health Symposium 2013

Feet of AHS12Not long after attending Paleo f(x) in Austin this spring, I lept on the chance to sign up for late summer’s Ancestral Health Symposium. Why not? I had attended 2012’s Symposium on the Harvard campus, but I was just 6 months into the thrall of Paleo and ancestral pathways. I had a blast meeting new friends, mentors and inspiring brains by the dozen. Also, I took foot pictures.

Like a hummingbird I circled around Robb Wolf, Abel James, Chris Kresser, Nora Gedgaudis, Gary Taubes (whom I’d met years earlier doing early website work for his book), Denise Minger, Diane Sanfilippo, and Terry Wahls. Each had made a distinct impression on my sponge-like brain.

And yet, those were just a few of the well-known-to-me folks, and due to being famous their time was extremely limited. It was the folks who were behind the academic scenes or who were more like me – students enthralled by the knowledge – that ended up being the charm of the whole event. People like Adele Hite, Amber Dukes (who lives here in ABQ!), Chris Williams, Matt Lalonde, Stefani Ruper, George Bryant, Amy Kubal, Patrick Earvolino, Josh Whiton, I could go on. These are just a handful of the ones who want to make this a bigger part of their lives – maybe even the biggest part of their lives. Soon, I will join them, though I haven’t found my ancestral calling, yet.

Which brings me to the topic of this post. Why the bloody steak aren’t I in Atlanta RIGHT NOW for Ancestral Health Symposium 2013, reacquainting myself with everyone in a ritualistic rubbing of neurons?

Basically, I’m a chickenshit. In one year I have done a ton of research and a smidgen of writing about health, nutrition, and paleo-esque lifestyle. I bought some cutesy ancestral domain names. But researching ain’t crap, and neither is domain squatting. When I meet up with these amazing minds again it should only be in the context of collaboration and contribution. MY contributions to furthering this better way of life to those that are looking for answers.

Those contributions and collaborations are coming, but by forfeiting a few hundred bucks in that ticket, I resolve to invest TIME to actually make things happen. Not research. Writing. Not mulling. Making. Not “if”. Now. By not spending another grand in travel and lodging, I pledge those resources to more local use: my ancestral emergence.

Will it be:

All I know is that what is needed is ACTION. It starts today. It starts every day.