Creemore Vertical Challenge
Fortunately, there is little to report, mainly because progress continues apace with the plan. And yes, there actually is a plan, or more exactly, a Specific Action Plan. All the big projects at Honda (where I used to work before retirement) had to develop an SAP. When I first started the CVC race, I developed an action plan as a means of keeping track of tasks and their progress. My initial thought was that staging a race would be comparable to a minor project. Wrong! It is no where near as complicated as a large project, but more in line with a mid-sized project. Staging a race takes about 10 months. Yes, I will start working on the 2016 CVC race in October. There is little to do until March, but just getting ready for launching the online registration (which I strive to do by January) requires completion of about a dozen tasks. Those of you who are astute will have noticed that the Creemore race info page still shows the 2014 IAU Bronze Label certification. Yes, I did obtain Bronze for 2015, but I did so after submitting the updated race page to the OUSER (now OUTRace) website.
I have started preparing the trails, signage is complete, hard stock has arrived (magazines, pins, bibs, cups, Gatorade, Hammer Gels, tables, tents... it's a long list) and there is only one surprise. The surprise won't affect runners, but volunteers trying to get to aid station #2 are in for a detour! The bridge over the Mad river on Collingwood Street is being replaced. Collingwood Street includes the cute little Hill #1. There is a detour to get from the town of Creemore to AS #2.
The long range weather forecast for race day looks good (I told you I might lie); partly cloudy and a high of 22. Registration is down this year. As I write this, there are still 89 spots left. Hopefully there are a few procrastinators amongst the running crowd! I like signing up late when dealing with an injury. It allows for near-race day decisions. From a race director's perspective, late sign-up causes potential issues. I prefer to order T-shirts when I have a good indication of the numbers in terms of gender and size. This year is a wild guess. Those in the 25K might want to pick up your race gear early, or you might not get your shirt size.
Dirty Girls Race Report
I sort of envision 2015 as my comeback year. I am running more (being retired, there is little excuse not to...), I am injury free and I have some long runs under my belt, having run 4 ultras before Dirty Girls (DG). I am way more active now, then I was 2 years ago. I have lost weight, so running should be effortless. Yes, I am still an incurable optimist!
Heading into DG, I knew my A goal was unreachable. I would have to bag 50K in 6 hours, to have a chance at reaching 80K (my A goal) in 12 hours. My B goal; realistic, or so I thought, was to run 72K. Since I had already run 52.8K in 6 hours at Kingston, I saw no reason why I would ever have to stop before 60K, in 12 hours. Yes, it was a tough course, but please speak to the hand.
The first loop was slow, as traffic took a few kilometers to thin out. This is fine in a 12 hour race, as I would be walking before the end. The second loop is when I noticed how much I was sweating. It was very humid, although I did not feel the heat. I can normally run well in "mild heat", although there have been some spectacular exceptions. Although I was careful not to over-amp, I was hoping to put in 4 - 5 loops before resorting to walking breaks. Loop 3 was still fine, although my clothes changed from being drenched with sweat to... dry. Not a good sign.
At the end of loop 3 (24K) I was tired. This was very frustrating, as I had tapered well, with the exception of running 7.5K on Thursday. Here is my logic. Many runners run a slow, short run 2 days before a race, to stretch out the legs. Since my training was going well, I figured a 7.5K run would not affect my race. Perhaps I am wrong, but I should not have been tired after only 24K. On loop 4 I definitely felt the heat. My stomach was giving me a lot of grief, I was having trouble drinking enough, and dry clothes indicated that my hydration was off. I diligently stuck to my salt intake plan, although perhaps I should have reduced earlier, as I was not able to take in a corresponding amount of water.
Loops 5 was when I knew this was not going to be my breakout race... Okay, there is a modicum of sarcasm there, but I had prepared hard to run well beyond 50K. On loop 7, although the math indicated I could still reach 64K (8 loops), I had to pull the plug. I was nauseous and unsteady on my feet, even while walking. After only 56K, I packed it in.
After my race was over, Kinga and Stephan Miklos helped me to recover. I was very dizzy and close to passing out. They helped me to take in fluids (ginger ale) and eat some food. After a 5 minute struggle, I took off my shoes, hydration belt and socks. I went over to the hose and poured water on my head. Within 60 seconds, I felt much better! Although I was in no condition to start another loop (I think Kinga would have hog-tied me if I had suggested as much) it meant that I was experiencing heat issues. Had I used the hose sooner (after loops 4, 5 and 6), I might have made it to 64K.
Oh well, pigs cannot fly as yet... Come on CRISPR's...
So, once again I am disappointed with my race. Yes, it can be argued that factoring in the heat and humidity, 56K is not too bad. Others at DG had problems. I passed one fellow in the 24 hour race who was walking until it cooled down, a smart strategy for such a long race. The silver lining in all this is that although my distance was deplorable, it took me 9.5 hours to get to 56K. Much of ultra literature stresses that it is time on your feet that will eventually produce results.
I am hoping and waiting patiently... for results.
My next race will likely be Haliburton, hopefully the 50 mile distance. Before then, I have to prepare for the Creemore Vertical Challenge, then we are in Italy for 2 weeks, then I crew Lee Anne at the Race For The Ages, in Tennessee.
Cheers!
Friday, July 31, 2015
Tuesday, July 21, 2015
The Limberlost Challenge Race Report
Okay, these RR's are coming fast and furious. I will attempt to make this one brief, although it was supposed to be a simple race strategy and turned dark and ugly on the second loop...
Rare for me is foresight to plan a break in what is turning out to be a hectic race year. I had hoped to run 50K at Laura Secord, but after 3 - 50+K races every other weekend, I needed a break, so I ran 28K at TLC (Limberlost). Neil Jefferson is turning out to be one of the more competent race directors and his race is a pleasure to attend. It helps to have a course that is incredible to run. Beautiful scenery, challenging terrain and one of the warmest race venues in Canada.
The plan was simple. Start fast and run tired on the second loop. This was in preparation for my destination race, 12 hours at Dirty Girls. The "destination" part is a bit of humour, as the DG race site is a 10 minute drive from home. Ah humour! They say I've lost it, but I still got it!
I fully embraced the first part of my race strategy, running at such a frenetic pace that even though I slowed considerably for the second half of the first loop, I still clocked a 1:41, for 14K. Aside from the Duntroon Stayner 8K race (which turned south during the stagger back to Duntroon) I have not run far after speed work in a decade or two. 6K into my second loop (20K at TLC) I was having doubts that I could continue running. My legs were trashed, my mind was whitewash and the gas tank had been on empty for about an hour...
I grasped the opportunity to focus on repair (to my legs) and try to salvage my race. Now running at a pace that was marginally superior to a crawl, I strove to recover. And I think recovery was happening! I was not markedly faster, but I was no longer craving the desire to DNF. Then I slipped on one of the numerous muddy sections and went down. Hamstrings on both legs started cramping and I tore a quad. Standing up took 40 seconds. I could no longer run uphill or downhill. I was facing a 7K lurch to the finish.
In the back of my mind was this totally unreasonable voice that was (smirking) calmly suggesting that I had very successfully accomplished my goal of running on tired legs. I was not running on tired legs; I was running on trashed unstable legs. Triage continued.
For 4K, I applied everything I knew about recovering. I am not sure if the application was successful, or that I simpler grew tired of walking, but at 25K, I set out on what would have to be considered an actual run, and continued to the finish line. First loop was 1:41 and the second loop took 2:11, for a time of 3:52:29. Ouch!
Strangely, I was both disappointed with my time and pleased with upholding my goal. I am hoping that it is 6-7 hours into DG before I feel as bad as I did at the 20K mark in TLC. Perhaps I am being optimistic, and I have never run a 12 hour race before, so this feeling of hope might be supreme naivety, but one can only hope.
Hope to see you at DG!
Rare for me is foresight to plan a break in what is turning out to be a hectic race year. I had hoped to run 50K at Laura Secord, but after 3 - 50+K races every other weekend, I needed a break, so I ran 28K at TLC (Limberlost). Neil Jefferson is turning out to be one of the more competent race directors and his race is a pleasure to attend. It helps to have a course that is incredible to run. Beautiful scenery, challenging terrain and one of the warmest race venues in Canada.
The plan was simple. Start fast and run tired on the second loop. This was in preparation for my destination race, 12 hours at Dirty Girls. The "destination" part is a bit of humour, as the DG race site is a 10 minute drive from home. Ah humour! They say I've lost it, but I still got it!
I fully embraced the first part of my race strategy, running at such a frenetic pace that even though I slowed considerably for the second half of the first loop, I still clocked a 1:41, for 14K. Aside from the Duntroon Stayner 8K race (which turned south during the stagger back to Duntroon) I have not run far after speed work in a decade or two. 6K into my second loop (20K at TLC) I was having doubts that I could continue running. My legs were trashed, my mind was whitewash and the gas tank had been on empty for about an hour...
I grasped the opportunity to focus on repair (to my legs) and try to salvage my race. Now running at a pace that was marginally superior to a crawl, I strove to recover. And I think recovery was happening! I was not markedly faster, but I was no longer craving the desire to DNF. Then I slipped on one of the numerous muddy sections and went down. Hamstrings on both legs started cramping and I tore a quad. Standing up took 40 seconds. I could no longer run uphill or downhill. I was facing a 7K lurch to the finish.
In the back of my mind was this totally unreasonable voice that was (smirking) calmly suggesting that I had very successfully accomplished my goal of running on tired legs. I was not running on tired legs; I was running on trashed unstable legs. Triage continued.
For 4K, I applied everything I knew about recovering. I am not sure if the application was successful, or that I simpler grew tired of walking, but at 25K, I set out on what would have to be considered an actual run, and continued to the finish line. First loop was 1:41 and the second loop took 2:11, for a time of 3:52:29. Ouch!
Strangely, I was both disappointed with my time and pleased with upholding my goal. I am hoping that it is 6-7 hours into DG before I feel as bad as I did at the 20K mark in TLC. Perhaps I am being optimistic, and I have never run a 12 hour race before, so this feeling of hope might be supreme naivety, but one can only hope.
Hope to see you at DG!
Thursday, July 9, 2015
Canada Day Duntroon to Stayner 8K Race Report
I have not been happy with my leg speed recently. Training is going well, I am hitting 65K - 80K except on recovery weeks, so I should be able to maintain a higher speed during the races... But not yet. The solution is all too obvious - I need to incorporate some speed work into my training regime. Wednesday seems to be a logical choice as I run with Lee Anne and we normally take Thursday off. Friday is a long run. So, the Duntroon to Stayner 8K Canada Day race happened to fall on a Wednesday this year. The race is free and close to Creemore. Perfect!
Lee Anne is training for the Massey Marathon and wants to run it fast. A marathon is basically a warm-up for Lee Anne. She normally runs more than a marathon on Friday and a marathon on Saturday. Yes, every week of the year, unless she has a big race on the Saturday. I live with a person who thinks 25K is a short run. People say I deserve her. People who are not very nice.
On the way to Duntroon, we discussed race strategy. I like to keep things simple (please exclude living with someone who runs 7,500K per year) so I suggest that we run our normal (painfully) slow pace until 4K, then gradually increase speed until we are bleeding out the ears. What could go wrong? I forgot to factor in Lee Anne's approach to "extremely short" races. 8K will fail miserably to make her legs tired. Never mind that Lee Anne will be running back to Creemore after running to Stayner. My normal starting pace is slower than 6 minute kilometers. Let's say 6:30 for arguments sake. So why is Lee Anne's form dwindling into the horizon at one kilometre? I up the tempo, in a futile attempt to stay with her. Please understand that neither of us are moving very quickly, but I like to warm up slowly for the first 15K, before ramping up. 2K into the race and I am breathing hard; Lee Anne is no longer pulling away from me, but I am certainly not reeling her in. At 4K there is no point in speeding up because I am already approaching a 5 minute K. I had hoped to be at a 6 minute K at this point, in which case I could "speed up" to a 5:30 pace!
Something strange is happening. I used to run fast. In fact, when I played rugby, I was somewhere near a 4.6 second 40 yards. At 6K, my cardiovascular had finally caught up to the pace. I am still behind Lee Anne, but either she is slowing, or I am gaining. I don't think she is slowing much. With 100 meters to the finish line, I draw even with Lee Anne. There is no need to surge past her, but I am very happy that I could sustain a good pace over the last 2K. Our finishing time was 41:xx for 8K. I no longer wear a Garmin, but in order to compensate for the 6:xx kilometers at the start, we must have run at a 4:xx pace for the last 2K! We were both quite happy.
Then reality set in. Lee Anne would run back to Creemore for a total of about 23K (adequate mileage considering the speed work, according to Lee Anne) while I ran back to Duntroon to pick up the car. Just a note to those of you in your late 50's / early 60's who are attempting speed work for the first time since the 1970's... Running 8K on trashed legs is uncomfortable. Seriously?
Another "first in a long while" was my back-to-back run last weekend. In order to train properly for the Haliburton 50 miler, I need to run some B2B's. Two days after the Canada Day race, I ran 31K with Lee Anne on the Friday (she continued after I stopped) then 25K on the Bruce Trail with friends Nancy Chong and Dawn Hamel on the Saturday. Nancy and Dawn are about halfway along running the entire Bruce Trail. The 25K took us 5 hours.
The Limberlost Challenge
TLC is in 2 days. I am running the 28K as I have a date with the Dirty Girls 12 hour race the following week. I am looking forward to the shortest race so far this year. I am hoping to open it up a little and see what the legs will do. Yes, I only have 2 speed work sessions this year (this decade...) but I am hoping to push hard for the entire race. Although realistically, at Limberlost, maintaining a leisurely pace requires quite the push!
I have no recent pictures, but the totem pole is almost complete and has been moved to the laneway, where it will be erected. It is difficult for those of us who have put so much effort into making the pole, to realize just how incredible the totem appears. It is nowhere near as majestic as the western poles, some of which are 5 feet in diameter. Our pole averages merely 1 foot in diameter, but at 35+ feet tall, it has a presence.
Down to the short strokes leading up to the Creemore Vertical Challenge. The prizes look amazing (Lee Anne is becoming quite the potter again) and even the finishing medals have appeal. 60 prizes for a race capped at 250 is probably ludicrous, but we have had fun making the pottery and maple syrup this year. Perhaps in future years, some form of pragmatism will evolve, as we are spending about 6 weeks each making the prizes...
There seems to be some interest in the CVC from afar. There are people signed up from Scotland, England, Dubai and even Nepal. The 50K men's record holder Calem Neff has signed up, which is fantastic. Last year, Mike Tickner came within a minute of breaking Calem's record. Mike was 42 minutes ahead of second place. If Mike had someone to run with, I feel he could have fared better. The young women from Nepal was in the 2004 Olympics, so this year could be interesting!
Hope to see you at Limberlost!
Lee Anne is training for the Massey Marathon and wants to run it fast. A marathon is basically a warm-up for Lee Anne. She normally runs more than a marathon on Friday and a marathon on Saturday. Yes, every week of the year, unless she has a big race on the Saturday. I live with a person who thinks 25K is a short run. People say I deserve her. People who are not very nice.
On the way to Duntroon, we discussed race strategy. I like to keep things simple (please exclude living with someone who runs 7,500K per year) so I suggest that we run our normal (painfully) slow pace until 4K, then gradually increase speed until we are bleeding out the ears. What could go wrong? I forgot to factor in Lee Anne's approach to "extremely short" races. 8K will fail miserably to make her legs tired. Never mind that Lee Anne will be running back to Creemore after running to Stayner. My normal starting pace is slower than 6 minute kilometers. Let's say 6:30 for arguments sake. So why is Lee Anne's form dwindling into the horizon at one kilometre? I up the tempo, in a futile attempt to stay with her. Please understand that neither of us are moving very quickly, but I like to warm up slowly for the first 15K, before ramping up. 2K into the race and I am breathing hard; Lee Anne is no longer pulling away from me, but I am certainly not reeling her in. At 4K there is no point in speeding up because I am already approaching a 5 minute K. I had hoped to be at a 6 minute K at this point, in which case I could "speed up" to a 5:30 pace!
Something strange is happening. I used to run fast. In fact, when I played rugby, I was somewhere near a 4.6 second 40 yards. At 6K, my cardiovascular had finally caught up to the pace. I am still behind Lee Anne, but either she is slowing, or I am gaining. I don't think she is slowing much. With 100 meters to the finish line, I draw even with Lee Anne. There is no need to surge past her, but I am very happy that I could sustain a good pace over the last 2K. Our finishing time was 41:xx for 8K. I no longer wear a Garmin, but in order to compensate for the 6:xx kilometers at the start, we must have run at a 4:xx pace for the last 2K! We were both quite happy.
Then reality set in. Lee Anne would run back to Creemore for a total of about 23K (adequate mileage considering the speed work, according to Lee Anne) while I ran back to Duntroon to pick up the car. Just a note to those of you in your late 50's / early 60's who are attempting speed work for the first time since the 1970's... Running 8K on trashed legs is uncomfortable. Seriously?
Another "first in a long while" was my back-to-back run last weekend. In order to train properly for the Haliburton 50 miler, I need to run some B2B's. Two days after the Canada Day race, I ran 31K with Lee Anne on the Friday (she continued after I stopped) then 25K on the Bruce Trail with friends Nancy Chong and Dawn Hamel on the Saturday. Nancy and Dawn are about halfway along running the entire Bruce Trail. The 25K took us 5 hours.
The Limberlost Challenge
TLC is in 2 days. I am running the 28K as I have a date with the Dirty Girls 12 hour race the following week. I am looking forward to the shortest race so far this year. I am hoping to open it up a little and see what the legs will do. Yes, I only have 2 speed work sessions this year (this decade...) but I am hoping to push hard for the entire race. Although realistically, at Limberlost, maintaining a leisurely pace requires quite the push!
I have no recent pictures, but the totem pole is almost complete and has been moved to the laneway, where it will be erected. It is difficult for those of us who have put so much effort into making the pole, to realize just how incredible the totem appears. It is nowhere near as majestic as the western poles, some of which are 5 feet in diameter. Our pole averages merely 1 foot in diameter, but at 35+ feet tall, it has a presence.
Down to the short strokes leading up to the Creemore Vertical Challenge. The prizes look amazing (Lee Anne is becoming quite the potter again) and even the finishing medals have appeal. 60 prizes for a race capped at 250 is probably ludicrous, but we have had fun making the pottery and maple syrup this year. Perhaps in future years, some form of pragmatism will evolve, as we are spending about 6 weeks each making the prizes...
There seems to be some interest in the CVC from afar. There are people signed up from Scotland, England, Dubai and even Nepal. The 50K men's record holder Calem Neff has signed up, which is fantastic. Last year, Mike Tickner came within a minute of breaking Calem's record. Mike was 42 minutes ahead of second place. If Mike had someone to run with, I feel he could have fared better. The young women from Nepal was in the 2004 Olympics, so this year could be interesting!
Hope to see you at Limberlost!
Wednesday, June 24, 2015
Niagara Ulta Race Report
A few people have mentioned they heard that we are carving a totem pole. Lee Anne, Kinga, Stephan, Nathan, Jim, Gavin and I have been carving for most of the month of June. Totem poles take years to carve. Still under the influence of Honda, I set the completion date in late June. How hard can this be? Kinga and Stephan Miklos (if the name seems familiar, they won the mogul miles Trophy Series awarded by Trail Runner magazine) have been up almost every weekend. Stephan will head north alone this weekend, as Kinga has travelled to Vampireland.
What do we know about carving a totem pole? Plenty! Stephan has actually seen one before and I have read a book on carving totem poles. An incredible pedigree! I know, reading a book on how to play the violin, then trying Tchaikovsky's violin concerto is not a recipe for success, but a theme throughout pole carving literature is that there is no set approach. Sure, you can use standard animals, stories and colours, but the rule of thumb is that there is no rule of thumb...
As the pole approaches completion, I will admit that knowing how to carve might have been a distinct advantage, but all of us learned quite quickly and our mistakes have been incorporated into the pole as "features"...
Metrics:
The pole will be 5 feet below grade, possibly 4 feet below ground with ballast "rock seats" adding support. The problem is that I might hit water below 4 feet, as the current plan is to locate the pole about 50 meters from the Mad river. Above ground, the pole will reach about 35 feet. Fairly impressive, although it is only 20" diameter at the base. The carvings will be, from the ground up: Runner (Stephan, AKA Picasso), Turtle (Lee Anne and I), fox (Kinga), owl (Pierre), Badger (Nathan and I), 4 runners on switchback (Pierre), fish (Gavin), Celtic ducks (Jim) and Blue Heron (Pierre). The wingspan of the heron is 8 feet.
The pole weighs about 1,000 pounds, so Sharon will be the resident engineer during the erection phase. Hmm. Perhaps I should ask Sharon if she can help...
Niagara 50K Ultra
Okay, running 3 ultras in 4 weeks is exhausting. Think of all the race reports! I have many impressions from the race. I was disappointed in my time (5:34) as I really wanted to be closer to 5 hours. Again, one hour into the race, I was bone-weary. Yes, I should have realised there is a price to pay for running three 50K races in 4 weeks, but I was hoping I had turned the corner and would start getting faster. Apparently not! The bright spot in all this is that I reached 50K without ever reaching the point where I could not run. I took 3 - 4 walking breaks, in order to gel or hydrate properly, but I never needed to walk and these breaks lasted no more than 30 seconds.
Aside from being tired and slow, I had a great race! I like the format of Niagara, where you see all those faster than yourself nearing the turn-around, reaching the falls with its cool spray, then greeting those few runners who are still on their way to the 25K turn-around. Henri puts on a fine race and although not my favourite surface (pavement with a bit of camber) I love the scenery and "relaxed" atmosphere of the tourists. One drawback of Niagara is that there are all those wine tasting stations along the way, which a serious runner must ignore. Perhaps I should suggest a strategic option to Henri, for future years!
Lee Anne had another amazing race, clocking a 5:14 50K and is now third on the Ontario Ultra series leader board. I am doing well in my age category, which at 120 people, is the largest category.
Creemore Vertical Challenge Update
Plans are progressing well at this point. With 77 people signed up, the "small jug of maple syrup" perk is quickly coming to an end. I met with most of the land owners, who gave consent again this year, although they think that anyone trying to run 75K in the Creemore hills should be seeking medical aid...
Hammer Nutrition
Not sure how many of you purchase gels, electrolyte, etc. online, but Ryan at Hammer Nutrition says it is okay for me to divulge a small secret. You can get a 15% discount at the online Hammer store by using the following promo code:
Store: www.shophammernutrition.ca
Promo code: hammerCAN15
Most people reading this know about Hammer gels and HEED, but Lee Anne and I are now using Fizz, an aptly named electrolyte tab that dissolves in your water bottle. Hope this helps!
Cheers!
Aside from being tired and slow, I had a great race! I like the format of Niagara, where you see all those faster than yourself nearing the turn-around, reaching the falls with its cool spray, then greeting those few runners who are still on their way to the 25K turn-around. Henri puts on a fine race and although not my favourite surface (pavement with a bit of camber) I love the scenery and "relaxed" atmosphere of the tourists. One drawback of Niagara is that there are all those wine tasting stations along the way, which a serious runner must ignore. Perhaps I should suggest a strategic option to Henri, for future years!
Lee Anne had another amazing race, clocking a 5:14 50K and is now third on the Ontario Ultra series leader board. I am doing well in my age category, which at 120 people, is the largest category.
Creemore Vertical Challenge Update
Plans are progressing well at this point. With 77 people signed up, the "small jug of maple syrup" perk is quickly coming to an end. I met with most of the land owners, who gave consent again this year, although they think that anyone trying to run 75K in the Creemore hills should be seeking medical aid...
Hammer Nutrition
Not sure how many of you purchase gels, electrolyte, etc. online, but Ryan at Hammer Nutrition says it is okay for me to divulge a small secret. You can get a 15% discount at the online Hammer store by using the following promo code:
Store: www.shophammernutrition.ca
Promo code: hammerCAN15
Most people reading this know about Hammer gels and HEED, but Lee Anne and I are now using Fizz, an aptly named electrolyte tab that dissolves in your water bottle. Hope this helps!
Cheers!
Tuesday, June 9, 2015
Kingston 6 Hour Race report
Okay, here we go. Uncharted territory. If I'm being honest with myself (and this does happen on occasion. Think of Maple Leafs winning the Stanley Cup) there has been a twinge of envy when talking to one of those runners who can crank out an ultra every 3 days, with ease. I talked to Kim Van Delst during the Kingston 6 hour race. She had her usual smile, but perhaps her pace was not the effortless stride for which she is known. Then I remembered that she ran 100 miles at Sulphur. Here I was, struggling after only 1 hour, because my legs had not recovered from 50K at Sulphur... Kim covered 161K and although not striding at speed, still lapping me!
Nevertheless, 2 ultras separated by 2 weeks is not my norm. Here's where it gets interesting. I have Niagara 50K, 2 weeks after Kingston! 3 ultras in 4 weeks is new territory for me. Something my back and knees have vetoed in the past. I have been running since 1973, but I have no idea what to plan or expect at Niagara! The evil little gremlin in the back of my mind is urging my to run it at my 10K pace...
A timed race is also difficult to peg. The concept is pure simplicity. Run for 6 hours. Start at a comfortable pace, pick up speed gradually, then stave off the decay. However, 6 hours is a long enough run that nutrition maintenance plays a big role. Kingston (this year, due to construction) is a 1.1K loop. You are never more than 7 minutes from an aid station or your drop bag. It sounds so simple! Hydrate when you want, eat when you want and pop a salt tab on occasion. The tricky part is that even though you are looping past the treats every 7 minutes, you have to constantly monitor the last time you had sports drink, food, salt, Advil, gel, electrolyte, calcium and something else... Hmm. Oh yes, water! For fun, here is what I derived as a "nutrition plan" for the race:
Water/electrolyte: Drink when thirsty (I had a water belt to avoid numerous drinking stops).
Advil: 200 mg at 1 hour and 200 mg at 3 hours
Gel: Every 45 minutes
Salt tab: One at 45 minutes, then 1:30, 2:30, 3:20, 4:15 and 5:00
Calcium: At 3 hours
Food: When I could stomach something...
If you attempt to figure out my stops, given the above schedule, you are in for a logistic nightmare. Factor in the effect of running for 3, 4 and 5 hours, on the brain, and it spells trouble. Notice I did not mention bathroom breaks, GI issues and "running" problems (sore feet, tired legs, cramping,...). There is a tremendous amount of cerebral processing needed simply to keep the running machine on track.
The Kingston 6 hour race is an incredible event. I watched Hans Maier break the Canadian 6 hour record, for male 75-79. It was incredible to see someone who is 76 push hard for 6 hours! This race is also quirky because my bib number was "Pierre". My laps were recorded by a gentlemen (of course, I have forgotten his name... Damn you synapses!) with whom I made eye contact and greeted every 7 minutes. This race is so far beyond the Toronto marathons, you have to run it to understand. I keep thinking that this is how races must have been organised 100 years ago.
The Race
I was quite concerned about the impact of going out too fast, 2 weeks after running 50K in 5:42. I needn't have worried. My pace started slow and after only 1 hour, I was tired. This was to be expected, but frustrating nonetheless as I was in a RACE! I had fervently hoped that my legs had magically healed during the 2 days I had not run. In retrospect, I should have anticipated that I would experience fatigue 2 weeks after racing, but as with all ultra runners, optimism usually clouds realism...
So, 1 hour into the race I am tired and slowing down from a not-fast pace. As there was nothing I could do (except DNF), I simply attempted to avoid any mistakes that would reduce my pace further. I experienced a fairly significant low spot from 1 to 3 hours, after which, I hit an equilibrium, allowing me to steadily cover the miles. I consciously tried to avoid any unnecessary walking breaks and make the most of the few short breaks I had to take. My A goal was to push hard for 3 hours, then try and hold on until the end. What with slowing after only 1 hour, I realized early on that passing 55K was out of the question. My "other" A goal was to run 50K in less time than at Sulphur. Although Sulphur is a trail run (Kingston is flat and on paved and dirt roads), it would be tough to beat 5:42 on tired legs. At 44K, I started walking 40 meters every 2 laps, but skipped the break at 49K, which allowed me to hit 50K in 5:40.
The end of Kingston is an exciting time. Everyone gets a small bag of sand with their name and continues to run. When the 4 cars on the course sound their horns, you drop the bag. Someone with a wheel then figures out how far you ran, down to the meter! I was 14 meters from the start/finish line on my 47th lap, so I covered 52.786K. This happens to be the furthest I have ever run, beating the 51K I ran during the Haliburton 50K, after getting lost for about 1K!
Lee Anne had an excellent race and was on the leader board for the second half! She lapped me a few times and made it past 56K for first in her age category. The Kingston race keeps going! After packing up the timing area, the amazing volunteers pull a wonderful meal out of nowhere. Most runners stayed for the meal and awards, enjoying a pleasant day in the sun.
Niagara 50K is next. I posted my PB at this race, back when the Earth was cooling. Although my days of running a 4:23 are long gone, my secret A goal is to finish somewhere near 5 hours. To break 5 hours would be fantastic, but realistically, not in the cards yet.
Cheers!
Nevertheless, 2 ultras separated by 2 weeks is not my norm. Here's where it gets interesting. I have Niagara 50K, 2 weeks after Kingston! 3 ultras in 4 weeks is new territory for me. Something my back and knees have vetoed in the past. I have been running since 1973, but I have no idea what to plan or expect at Niagara! The evil little gremlin in the back of my mind is urging my to run it at my 10K pace...
A timed race is also difficult to peg. The concept is pure simplicity. Run for 6 hours. Start at a comfortable pace, pick up speed gradually, then stave off the decay. However, 6 hours is a long enough run that nutrition maintenance plays a big role. Kingston (this year, due to construction) is a 1.1K loop. You are never more than 7 minutes from an aid station or your drop bag. It sounds so simple! Hydrate when you want, eat when you want and pop a salt tab on occasion. The tricky part is that even though you are looping past the treats every 7 minutes, you have to constantly monitor the last time you had sports drink, food, salt, Advil, gel, electrolyte, calcium and something else... Hmm. Oh yes, water! For fun, here is what I derived as a "nutrition plan" for the race:
Water/electrolyte: Drink when thirsty (I had a water belt to avoid numerous drinking stops).
Advil: 200 mg at 1 hour and 200 mg at 3 hours
Gel: Every 45 minutes
Salt tab: One at 45 minutes, then 1:30, 2:30, 3:20, 4:15 and 5:00
Calcium: At 3 hours
Food: When I could stomach something...
If you attempt to figure out my stops, given the above schedule, you are in for a logistic nightmare. Factor in the effect of running for 3, 4 and 5 hours, on the brain, and it spells trouble. Notice I did not mention bathroom breaks, GI issues and "running" problems (sore feet, tired legs, cramping,...). There is a tremendous amount of cerebral processing needed simply to keep the running machine on track.
The Kingston 6 hour race is an incredible event. I watched Hans Maier break the Canadian 6 hour record, for male 75-79. It was incredible to see someone who is 76 push hard for 6 hours! This race is also quirky because my bib number was "Pierre". My laps were recorded by a gentlemen (of course, I have forgotten his name... Damn you synapses!) with whom I made eye contact and greeted every 7 minutes. This race is so far beyond the Toronto marathons, you have to run it to understand. I keep thinking that this is how races must have been organised 100 years ago.
The Race
I was quite concerned about the impact of going out too fast, 2 weeks after running 50K in 5:42. I needn't have worried. My pace started slow and after only 1 hour, I was tired. This was to be expected, but frustrating nonetheless as I was in a RACE! I had fervently hoped that my legs had magically healed during the 2 days I had not run. In retrospect, I should have anticipated that I would experience fatigue 2 weeks after racing, but as with all ultra runners, optimism usually clouds realism...
So, 1 hour into the race I am tired and slowing down from a not-fast pace. As there was nothing I could do (except DNF), I simply attempted to avoid any mistakes that would reduce my pace further. I experienced a fairly significant low spot from 1 to 3 hours, after which, I hit an equilibrium, allowing me to steadily cover the miles. I consciously tried to avoid any unnecessary walking breaks and make the most of the few short breaks I had to take. My A goal was to push hard for 3 hours, then try and hold on until the end. What with slowing after only 1 hour, I realized early on that passing 55K was out of the question. My "other" A goal was to run 50K in less time than at Sulphur. Although Sulphur is a trail run (Kingston is flat and on paved and dirt roads), it would be tough to beat 5:42 on tired legs. At 44K, I started walking 40 meters every 2 laps, but skipped the break at 49K, which allowed me to hit 50K in 5:40.
The end of Kingston is an exciting time. Everyone gets a small bag of sand with their name and continues to run. When the 4 cars on the course sound their horns, you drop the bag. Someone with a wheel then figures out how far you ran, down to the meter! I was 14 meters from the start/finish line on my 47th lap, so I covered 52.786K. This happens to be the furthest I have ever run, beating the 51K I ran during the Haliburton 50K, after getting lost for about 1K!
Lee Anne had an excellent race and was on the leader board for the second half! She lapped me a few times and made it past 56K for first in her age category. The Kingston race keeps going! After packing up the timing area, the amazing volunteers pull a wonderful meal out of nowhere. Most runners stayed for the meal and awards, enjoying a pleasant day in the sun.
Niagara 50K is next. I posted my PB at this race, back when the Earth was cooling. Although my days of running a 4:23 are long gone, my secret A goal is to finish somewhere near 5 hours. To break 5 hours would be fantastic, but realistically, not in the cards yet.
Cheers!
Sunday, May 31, 2015
Sulphur Springs 50K Race Report
Summary: I had a good race. There. Those in a hurry can skip to the bottom and read about the totem pole (Ridiculous Project #201505-32A).
About 12 years ago (age 45'ish) I would consider a 6 hour 50K to be on the margin of disaster. For years I tried to run the Ganaraska 50K in under 5 hours. Although long gone, Ganaraska shared some of the trails with Pick Your Poison. Hills, then more hills, then for the sake of variety, some big hills. I never did crack 5 hours. 5:15, 5:10, 5:09 and 5:06, if memory serves me correctly. Today's reality on the modern version (PYP) is shooting for 6 hours. I always add 15 minutes for the first long race of the year, so my "A" goal at PYP was 6:15. I ran it in 6:24, which is close enough to be considered a healthy attainment of B goal. But setting goals at Sulphur gives me heartburn. Yes, it is a trail race and yes, there is some vertical, but if the trail is dry, it is a very fast trail race, borderline road racing. And this is good for people who are trying their first trail race, as many do at Sulphur. I chatted with a young woman who had never run a trail race, In fact, the weekend before was her first run on a trail. I mentioned that trail races are tricky, because you don't run based on your "race pace", but on your "race intensity". This is something that a lot of road runners don't typically monitor.
So, there I was, lined up at the start, when I normally determine my realistic goals. I can factor in current information on injuries, training, sleep and overall health. I had no clue what would be considered an A goal! I was not injured, PYP was 4 weeks in the past, I had slept marginally well and training was on the lighter side, what with 2 weeks of recovery runs. No idea! So I did what I normally do when faced with too many unknowns and set an arbitrary goal of 6 hours.
I also decided that I should push for 30K, much more than the 12.5K at PYP. Sulphur 50K is a 10K "spur", followed by 2 loops of the 20K course. For me, pushing on a relatively easy trail course such as Sulphur means hovering near 6 minute/K. The first 10K was completed in 57 minutes, a bit too fast, but not a blow-out. At 30K, the clock registered 3:13, which indicated an acceptable decay in pace. Of course as soon as I noticed my 30K split, I started doing the math. One tangible result of proper training is that you can continue to "dream" about your race result, even after running 30K. In other words, I was no longer thinking 'the next 20K is going to be carnage'. I had enough confidence that although I knew I would be slower, I could hope that my pace would not degrade exponentially.
One advantage in having run these silly ultras for so long is that when I encounter a rough patch, I know that there is a good chance things will improve. This assumes I have trained sufficiently... At 35K, I was getting tired, but still able to maintain an acceptable pace. Quickly thereafter, things went south! When we arrived at the race site, the temperature was 2 degrees. By the race start, the sun was up, but it was still cold, trending to cool. I started the race with fingers that I could barely feel! Nearing 40K, it was starting to get warm, borderline hot. I was still running, but not moving very fast. I took another salt tab, increased my fluid intake and took a calcium tab. The trick is to hold on to your pace and understand that eventually, you will get over the rough patch.
I don't know if it was because the finish line was getting nearer, or a modicum of recovery, but at 45K, I felt a bit better. I had been having mild stomach issues earlier, which cleared up. I was able to increase the pace and walk the uphills more aggressively. About this time, I took a tumble on a steep root strewn downhill section. I rolled, but hit hard nonetheless. The runner in front of me stopped and asked if I was all right! This is significant as he could not of seen me fall, but must of heard the impact. Maybe it was because I cried out for my mommy. Nothing more serious than a bruised shoulder, but it is incredible how long it takes to get back your rhythm. It was at least 500 meters before I was running smoothly again.
Sulphur Springs has an elevation gain of 580 meters over the 20K course. I would estimate that the 50K has about 1.2K of elevation gain. This is considerable, even compared to my race (Creemore Vertical Challenge), which has 1.75K elevation gain over the 50K. A sizeable chunk is at the very end, where you climb a big hill just before the finish line. The hill is climbed 3 times during the 50K. Each time, the hill gets bigger. During the first 2 loops (the 10K and the first 20K) I ran the bottom and very top of the hill. Walking hills is a good idea, giving the legs a much needed break and avoiding an undue increase in lactic acid. You might be able to run the hill, but someone walking it beside you will take off at the top, while you struggle to eliminate the lactic acid in your legs and lungs. On the third time up the hill, I had to walk most of it, which was frustrating. At the end of a 50K, the ability to rationalize something as simple as walking up a big hill (hey, it won't affect your overall time by more than a minute) goes out the window. I was worried that the 6 hour mark was fast approaching. It wasn't! I crossed the finish line in 5:42, my best 50K time in 5 years!
Well, I found a tree in the river. It is a 52' Eastern white cedar tree, 20" in diameter at the base. Cedars in Ontario don't typically get that big. I have always wanted to make a totem pole, so how could I possibly let this opportunity slide? Step 1: Convince friends with drawing talents to help out. Stephan and Kinga Miklos readily accepted - the challenge is on! More on the pole later, as it takes shape.
Cheers!
About 12 years ago (age 45'ish) I would consider a 6 hour 50K to be on the margin of disaster. For years I tried to run the Ganaraska 50K in under 5 hours. Although long gone, Ganaraska shared some of the trails with Pick Your Poison. Hills, then more hills, then for the sake of variety, some big hills. I never did crack 5 hours. 5:15, 5:10, 5:09 and 5:06, if memory serves me correctly. Today's reality on the modern version (PYP) is shooting for 6 hours. I always add 15 minutes for the first long race of the year, so my "A" goal at PYP was 6:15. I ran it in 6:24, which is close enough to be considered a healthy attainment of B goal. But setting goals at Sulphur gives me heartburn. Yes, it is a trail race and yes, there is some vertical, but if the trail is dry, it is a very fast trail race, borderline road racing. And this is good for people who are trying their first trail race, as many do at Sulphur. I chatted with a young woman who had never run a trail race, In fact, the weekend before was her first run on a trail. I mentioned that trail races are tricky, because you don't run based on your "race pace", but on your "race intensity". This is something that a lot of road runners don't typically monitor.
So, there I was, lined up at the start, when I normally determine my realistic goals. I can factor in current information on injuries, training, sleep and overall health. I had no clue what would be considered an A goal! I was not injured, PYP was 4 weeks in the past, I had slept marginally well and training was on the lighter side, what with 2 weeks of recovery runs. No idea! So I did what I normally do when faced with too many unknowns and set an arbitrary goal of 6 hours.
I also decided that I should push for 30K, much more than the 12.5K at PYP. Sulphur 50K is a 10K "spur", followed by 2 loops of the 20K course. For me, pushing on a relatively easy trail course such as Sulphur means hovering near 6 minute/K. The first 10K was completed in 57 minutes, a bit too fast, but not a blow-out. At 30K, the clock registered 3:13, which indicated an acceptable decay in pace. Of course as soon as I noticed my 30K split, I started doing the math. One tangible result of proper training is that you can continue to "dream" about your race result, even after running 30K. In other words, I was no longer thinking 'the next 20K is going to be carnage'. I had enough confidence that although I knew I would be slower, I could hope that my pace would not degrade exponentially.
One advantage in having run these silly ultras for so long is that when I encounter a rough patch, I know that there is a good chance things will improve. This assumes I have trained sufficiently... At 35K, I was getting tired, but still able to maintain an acceptable pace. Quickly thereafter, things went south! When we arrived at the race site, the temperature was 2 degrees. By the race start, the sun was up, but it was still cold, trending to cool. I started the race with fingers that I could barely feel! Nearing 40K, it was starting to get warm, borderline hot. I was still running, but not moving very fast. I took another salt tab, increased my fluid intake and took a calcium tab. The trick is to hold on to your pace and understand that eventually, you will get over the rough patch.
I don't know if it was because the finish line was getting nearer, or a modicum of recovery, but at 45K, I felt a bit better. I had been having mild stomach issues earlier, which cleared up. I was able to increase the pace and walk the uphills more aggressively. About this time, I took a tumble on a steep root strewn downhill section. I rolled, but hit hard nonetheless. The runner in front of me stopped and asked if I was all right! This is significant as he could not of seen me fall, but must of heard the impact. Maybe it was because I cried out for my mommy. Nothing more serious than a bruised shoulder, but it is incredible how long it takes to get back your rhythm. It was at least 500 meters before I was running smoothly again.
Sulphur Springs has an elevation gain of 580 meters over the 20K course. I would estimate that the 50K has about 1.2K of elevation gain. This is considerable, even compared to my race (Creemore Vertical Challenge), which has 1.75K elevation gain over the 50K. A sizeable chunk is at the very end, where you climb a big hill just before the finish line. The hill is climbed 3 times during the 50K. Each time, the hill gets bigger. During the first 2 loops (the 10K and the first 20K) I ran the bottom and very top of the hill. Walking hills is a good idea, giving the legs a much needed break and avoiding an undue increase in lactic acid. You might be able to run the hill, but someone walking it beside you will take off at the top, while you struggle to eliminate the lactic acid in your legs and lungs. On the third time up the hill, I had to walk most of it, which was frustrating. At the end of a 50K, the ability to rationalize something as simple as walking up a big hill (hey, it won't affect your overall time by more than a minute) goes out the window. I was worried that the 6 hour mark was fast approaching. It wasn't! I crossed the finish line in 5:42, my best 50K time in 5 years!
Well, I found a tree in the river. It is a 52' Eastern white cedar tree, 20" in diameter at the base. Cedars in Ontario don't typically get that big. I have always wanted to make a totem pole, so how could I possibly let this opportunity slide? Step 1: Convince friends with drawing talents to help out. Stephan and Kinga Miklos readily accepted - the challenge is on! More on the pole later, as it takes shape.
Cheers!
Wednesday, May 20, 2015
Nutrition
Sulphur Springs Trail Race is in 3 days. It is a favourite on the Ontario Ultra and Trail series for several reasons. The trail is not overly technical, which can be a blessing when you are approaching the end of your rope. Technical trails are my favourite, when running 15K. You run at a heightened processing speed. Not sure how else to describe it. At speed on a technical trail, your brain is processing information (terrain, camber, obstacles, wind speed, exertion rate, altitude) at a phenomenal rate. After 30-40K, technical becomes "tricky". That's a great word to describe why you are suddenly bleeding in 4 different areas. Sulphur is technical enough that you won't fall asleep (100 milers excepted) but won't have to write up those annoying accident reports!
For me, the greatest aspect of running Sulphur is the varied starts and areas of 2-way traffic. Although the course can be a bit confusing (am I the only one running in this direction?), it is a great chance to greet people as you meet them, overtake them, or they overtake you. Being able to cheer on friends and fellow runners every few minutes can detract from dwelling on the rough patches that surface on occasion, during a race!
Before I move on to the topic of nutrition, an update on the pond.
I might be prejudiced, but Lee Anne had the easy part. She watched me struggle to clean out the pond (I was responsible for the 3 months of rain we had last Autumn), then instructed me to fill it in. Simple! After 2 weeks, she asked me how long it would take. I believe she thought it would take me 2-3 afternoons. I flippantly replied "3 months". Be careful what you say...
There is an amazing amount of work in filling in a pond. Now try it without any land fill readily available. No, I'm not going to order 30 truckloads of fill - that's cheating. One job, after terraforming for 3 weeks, picking rocks, rototilling, picking rocks, raking, seeding grass and picking rocks, is to water 3,000 square feet of new grass. I ran my well dry. This was not as easy as it seems. I bought a lawn sprinkler with a timer. I set the timer for 30 minutes. I then forgot to wait 2 hours before moving the sprinkler and setting the timer for another 30 minutes. 3 times!
Overall, the pond project is going well. I removed and burnt the 2 wooden bridges in an impressive bonfire. The upper 70 feet of pond is done, including a rock path designed to allow pedestrian traffic should water flood the pond area. This is a very real possibility, as the pond was made on the old Mad river bed. During floods, the water will naturally follow the pond's "valley". The lower 80 feet I will leave semi-landscaped (yes, another new word...) and allow nature to determine what vegetation grows. If it is all weeds, more grass seeding will occur next year.
Nutrition
Of all the components of running, there are few to match the difficulty of dialling in proper nutrition, when attempting a longer distance race. To run a 5K race, there is no need for nutrition. The body can manage adequately with the stored reserves. Even running 10K does not always benefit from nutrition. I would argue the time spent downing a gel is not worth the benefit. I have skipped drinking while running 10K, in cooler weather.
At the half and full marathon distance, nutrition, fluids, electrolyte and salt can help delay bonking, hopefully until after the race is over. At these distances, gels are optimal, as they don't require stopping to grab some food, can be ingested in seconds and provide the nutrients needed to continue running at speed. My preference is Hammer gels. As most gels are similar in nutrient value, I go for ease of operation and taste. My favourite is Apple Cinnamon. I like Hammer gels because I can get them open and eat them in the winter, before my hands freeze. The Espresso contains caffeine, which is of benefit in the latter part of a long run or race.
At the ultra distance, nutrition takes on a whole new meaning. Yes, you can complete a 50 miler without eating, but I don't think your body is going to thank you. When running 50K and longer, eating real food is important. It can provide your body with long lasting energy. The problem that many people have with real food, is the impact on their stomach. Running for 5+ hours while attempting to digest is not in the Homo Sapien owners manual. Gels are a great option for avoiding GI issues, or to obtain much needed nutrition when experiencing GI issues. Eating real food also takes more time than quaffing a gel. Elite runners have posted impressive times (world records) while eating nothing but gels.
Whether you plan on using gels or other nutrition sources, it is important to manage your nutrition during ultras. This does not simply mean taking a gel at every other aid station (although this is a reasonable plan), but to assess your body and translate the symptoms into a nutrition reaction. I.e. perhaps you need to eat before reaching the aid station. Perhaps you forgot to eat at the last aid station!
The same goes for hydration, salt, electrolyte, calcium, magnesium, etc., a future topic. The important aspect is to understand that you need to manage your body's requirements. One of the better Ontario runners, new to ultras, was not aware that taking salt during a hot 50K race was critical for a best performance, until Lee Anne mentioned it to him. I'm not sure if he would like me to use his name, so I won't, but make a note to ask Mike.
Another benefit of having a nutrition management plan before going into a race is because at some point during the race, you might not be completely rational. For 100 mile runners, pacers are a distinct advantage. They are typically not allowed to carry anything for the runner (muling) or physically assist the runner in any way. So, why is the pacer of any use? After running for 18 hours, early in the morning, sleep deprived, exhausted and delirious, the runner has the mental acuity of a 3 year old. The pacer plays Mommy to the runner, explaining that it is time to take a salt tab (I don't want one - they're yucky!) or refill a water bottle. Although less severe, the same issue tends to crop up in shorter ultras. Without a pacer, your nutrition plan becomes your mommy.
So, decide what you want to eat, drink and pop during your next race ahead of time, what works for you (note this implies you have tried product X during training) and what would be a reasonable schedule. But also keep in mind that during the race, you need to determine if the plan is indeed working for you. It is 30C and your finger are swelling. You have taken a salt tab spot-on every hour. Perhaps you need to take more salt than you did during your training run in 16C weather?
Cheers!
For me, the greatest aspect of running Sulphur is the varied starts and areas of 2-way traffic. Although the course can be a bit confusing (am I the only one running in this direction?), it is a great chance to greet people as you meet them, overtake them, or they overtake you. Being able to cheer on friends and fellow runners every few minutes can detract from dwelling on the rough patches that surface on occasion, during a race!
Before I move on to the topic of nutrition, an update on the pond.
I might be prejudiced, but Lee Anne had the easy part. She watched me struggle to clean out the pond (I was responsible for the 3 months of rain we had last Autumn), then instructed me to fill it in. Simple! After 2 weeks, she asked me how long it would take. I believe she thought it would take me 2-3 afternoons. I flippantly replied "3 months". Be careful what you say...
There is an amazing amount of work in filling in a pond. Now try it without any land fill readily available. No, I'm not going to order 30 truckloads of fill - that's cheating. One job, after terraforming for 3 weeks, picking rocks, rototilling, picking rocks, raking, seeding grass and picking rocks, is to water 3,000 square feet of new grass. I ran my well dry. This was not as easy as it seems. I bought a lawn sprinkler with a timer. I set the timer for 30 minutes. I then forgot to wait 2 hours before moving the sprinkler and setting the timer for another 30 minutes. 3 times!
Overall, the pond project is going well. I removed and burnt the 2 wooden bridges in an impressive bonfire. The upper 70 feet of pond is done, including a rock path designed to allow pedestrian traffic should water flood the pond area. This is a very real possibility, as the pond was made on the old Mad river bed. During floods, the water will naturally follow the pond's "valley". The lower 80 feet I will leave semi-landscaped (yes, another new word...) and allow nature to determine what vegetation grows. If it is all weeds, more grass seeding will occur next year.
Nutrition
Of all the components of running, there are few to match the difficulty of dialling in proper nutrition, when attempting a longer distance race. To run a 5K race, there is no need for nutrition. The body can manage adequately with the stored reserves. Even running 10K does not always benefit from nutrition. I would argue the time spent downing a gel is not worth the benefit. I have skipped drinking while running 10K, in cooler weather.
At the half and full marathon distance, nutrition, fluids, electrolyte and salt can help delay bonking, hopefully until after the race is over. At these distances, gels are optimal, as they don't require stopping to grab some food, can be ingested in seconds and provide the nutrients needed to continue running at speed. My preference is Hammer gels. As most gels are similar in nutrient value, I go for ease of operation and taste. My favourite is Apple Cinnamon. I like Hammer gels because I can get them open and eat them in the winter, before my hands freeze. The Espresso contains caffeine, which is of benefit in the latter part of a long run or race.
At the ultra distance, nutrition takes on a whole new meaning. Yes, you can complete a 50 miler without eating, but I don't think your body is going to thank you. When running 50K and longer, eating real food is important. It can provide your body with long lasting energy. The problem that many people have with real food, is the impact on their stomach. Running for 5+ hours while attempting to digest is not in the Homo Sapien owners manual. Gels are a great option for avoiding GI issues, or to obtain much needed nutrition when experiencing GI issues. Eating real food also takes more time than quaffing a gel. Elite runners have posted impressive times (world records) while eating nothing but gels.
Whether you plan on using gels or other nutrition sources, it is important to manage your nutrition during ultras. This does not simply mean taking a gel at every other aid station (although this is a reasonable plan), but to assess your body and translate the symptoms into a nutrition reaction. I.e. perhaps you need to eat before reaching the aid station. Perhaps you forgot to eat at the last aid station!
The same goes for hydration, salt, electrolyte, calcium, magnesium, etc., a future topic. The important aspect is to understand that you need to manage your body's requirements. One of the better Ontario runners, new to ultras, was not aware that taking salt during a hot 50K race was critical for a best performance, until Lee Anne mentioned it to him. I'm not sure if he would like me to use his name, so I won't, but make a note to ask Mike.
Another benefit of having a nutrition management plan before going into a race is because at some point during the race, you might not be completely rational. For 100 mile runners, pacers are a distinct advantage. They are typically not allowed to carry anything for the runner (muling) or physically assist the runner in any way. So, why is the pacer of any use? After running for 18 hours, early in the morning, sleep deprived, exhausted and delirious, the runner has the mental acuity of a 3 year old. The pacer plays Mommy to the runner, explaining that it is time to take a salt tab (I don't want one - they're yucky!) or refill a water bottle. Although less severe, the same issue tends to crop up in shorter ultras. Without a pacer, your nutrition plan becomes your mommy.
So, decide what you want to eat, drink and pop during your next race ahead of time, what works for you (note this implies you have tried product X during training) and what would be a reasonable schedule. But also keep in mind that during the race, you need to determine if the plan is indeed working for you. It is 30C and your finger are swelling. You have taken a salt tab spot-on every hour. Perhaps you need to take more salt than you did during your training run in 16C weather?
Cheers!
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