When an Ultra feels like a sprint..

 So this weekend I ran the 24 hour race at NJ Trail Series 3 Days at The Fair it’s held at the Sussex County Fairgrounds ( hence The Fair) in Augusta NJ. The course is a 1 mile loop, mostly paved , mostly flat within the fairgrounds. Along with this race there is a 72 and 48 hour race going. Also there were marathons,50ks, 6 hour, and 12 hour race going on as well. This race as something for everyone, The RD Jennifer McNulty  and Head Volunteer Rick McNulty do a great job of making everyone feel special ..The whole  McNulty Family pitches in. There is one aide station at start/finish line  a full Working professional kitchen ( grilled cheese sandwiches at 3 AM..Awesome ) manned by some of the best volunteers anywhere, most of  whom are Ultra runners themselves or soon to be.It’s a place where people get bit by the Ultra bug,Just a great vibe.

  So I started out my weekend working the aide station on Thursday night. .I made more grilled cheese Sandwiches then I ever thought Possible. The 72 hour race was going on and I got to see a lot of friends who were running it.   It was a happy group,even though it had been raining off and on for part the day ( oh those Happy Canadiens)  I came out the next morning ( thanks to My wonderful partner Jackie “ get out” Kaufman) to cheer and pace a friend in her Second marathon of the weekend. The forecast was for rain and darn if they didn’t get it right,,it poured,all day into the night, The 48 hour race had started and there a lot more people out there. I can’t tell you how impressed I am with the people running for multiple days,,and in conditions that on friday that were absolutely horrendous. I don’t think that’s in my cards for the future ..but one never knows.

 So I went into this  race,having finished up the Umstead 100 mile just 6 weeks ago. with not as many trying miles in the bank. My coach Shannon McGinn Dos Santos ( http://shannon-creatingmomentum.blogspot.com/ ) told me that I needed to recover from one race and  not put too many miles in afterwards lest risking injury by doing too much. My last 100 was on the back of some serious mileage ( 100+ mile weeks ) so I have to say I was a little worried..but I trust Shannon. She has gotten me to distances and speeds that I never thought I was capable off. So if she said I was fine..I was willing to to believe that it was going to work out.

 I signed up for this race with the goal of running 100 miles in under 24 hours. Since I had done that 6 weeks ago at Umstead 22:47.. I had to set a new goal..110 in 24 hours this seemed doable. I had plan,  ( it was more so was given by Coach Shannon)   To  split it up in  6 hour splits,  hit between 34- 36 first 6 hours, 65 at the 12 hour mark , around 92 miles at 18  and  give what I have at the last 6. it  was a bit of an aggressive plan but it allowed for a big drop off at the end . I have had knee issues with my last two 100’s so this was a good plan. I always seem to work well from a plan ..plug and chug and just get it done.
 
  So Saturday morning arrives. a beautiful day. The rain from the last couple of days is gone Temps in the upper 40’s/ low 50’s, Sunshine. Perfect start weather. I arrive at the fairgrounds ( I’m only about 10 minutes away at jackie’s place..) It's a 9;00 am, start so I have time to kill. I set up my stuff along the back end of the course. Another great thing about this course is it’s like tent city, a real party atmosphere..people set up all over the course, though most were on the front half . I had time to chat with a couple friends from up north Mike and Eric from DFL  Ultrarunning podcast. http://dflultrarunning.com/. Nice guys ..positive attitudes about running and not to serious. Chatted to a few friends were running the 48 or 72 hours races, who looked like well, the had run for 24 or 48 hours in the rain..but the seemed to have a renewed optimism. It’s a great day..No MORE RAIN.

 So start time comes around. Couple minutes to Start,,Rick gives instructions .. 9;00am  ( Rick is always on time..to the second)  the race is off . I start running  My plan is run at a reasonable pace for 3.5 loops and walk the slight ( very slight ) uphill on the end 4 loop  and do this for 6 hours. So off I go. I’m running and chatting and chatting and  running and look at my watch by the time I get to the 3.5. I’m that I get chance to walk to slow it down 8:00 PACE MINUTES..WAY TOO FAST.  So I try to settle into a pace..but I know I need to  be pretty fast while running to hit the marks .But they're not coming. My plan is to go the first 50 miles on liquids and gels ( water, Gatorade, ensure and gu’s ) this has worked well in the past..but it’s not working. My stomach is flipping, The weather is getting warmer and I’m feeling it. The upper 60”s may not seem that warm but most of my ultras have had highs in 50’s  and there is little shade on the course. There is a little breeze,which helped a lot. After about 3 hours of running what felt too fast,I decided to switch from a 3.5 to 2.5 and walk strategy   Ultras are about  changing with conditions,, not always stinking to plan.

 So I’m running along and still following of the plan, but the heat is getting to me..My stomach is flipping and I don’t know what to do..I hit the 6 hour mark and I’m at like 32 ..33 miles. I’m off pace. So I think push to get the 65 at 12 and then the built in lag will help..So push..damn push it.. I not taking nourishment well,,liquids only but stomach still quizzy. around mile 45, I start feel dizzy and lightheaded. and I do the opposite of what I've been doing in Ultras..I sit IN THE CHAIR.  I’ve always believed that the chair is not your friend. but as my coach said If you're going really slow  at an early point address the problem and get back out there at pace,,So I sit. I put my feet up  and put my chair in the shade ( thanks Anne and Otto for the advice) and sit for like 10 minutes This was my moment. It’s happened every hundred, There are peaks and valleys and a moment of decision..to go on or chuck it there may come a day when I decide to chuck it ( I did quit at a 12 hour race on this course last November, a story that  would make this blog longer than it is already..lol) but today was not that day. So I get up and start walking. When all else fails,just keep walking. so I get some S-caps and some ginger ale at the aide station, a pbj  at little ahead of schedule but hey..be amiable to change.


So I’m now focused on the marks. The first real mark is 50 at about 9 hours..Missed by about 50 minutes..Damn. I’m slower than at my last Ultra. there I hit 50 at 9;30 . So I think push on to the 65 mile/ 12 hour goal.So I try to move steadily along the loops,  adding some more little walk on some of the  (Slight) uphill sections . Hit 12 hours around 61 miles still behind but I’m moving and the Sun is going . I’m feeling better..Okay I’m not getting faster but I’m solidly doing loops. My stomach is not feeling great but  it’s not going to kill me, I’m starting to take in Caffeine ( I’ve been on caffeine taper for a week..) at around mile 65 and continue moving. Just keep pushing forward. So, I’m doing loops thinking “What is my next goal ..92 at 18 hours .. Just keep pushing”. The plan was I would have big drop off..but didn’t happen. But what also didn’t happen was a knee issues.I started wear compression and a light brace on my knee  as a preventive and it worked ..I had no knee pain ,so I could  keep walking and running. Not simply limping along for miles at time.. I’m looking at the time and with about 6 hours to go, I’m at about 84 miles. I’m moving not quickly,  but still moving. I can do this 6 hour marathon..no problem ( famous last words). Just keep pushing……

 So this is about the time My Garmin dies. It’s not a big deal.I’m wearing a watch with a countdown timer. Not really concerned. There is something I am concerned about, I’m sleepwalking..I’m getting really sleepy..out on my feet. The fact that the race started at 9:00am means that I’ve 5 hours to go at 4:00 am and I have lots of loops to go. I’m now slowing down a lot. My coach and I discussed this, being that it’s a loop course and If my loops got slower than a certain point, then I need to take a break and revitalize ( calories ,sleep..) to get back out there stronger. I thought the sleep monster wouldn’t be a problem..If I was on point to point or a larger loop course then I would press through, but the fact it was short loops means  I could take a 15 minutes and power nap  with my phone and I could recover ..the temps were getting chilly ( mid 40’s) So i jumped in my car (Another great thing about this course. .just off course parking ) turned it on. Plugged phone in Charger , Set alarm.. 15 minutes later,it went off. I got out of the car and started Running ..Rejuvenated.

 Now I’m just doing what I can,,Telling myself it’s my brain, not my body that wants to quit ( Central Governor theory.) I can push through that. I kept pushing. Loops tick by. 90 miles with 3:45 hours to go. 20 miles, no Problem (hahaah..it all seems so possible then.) But I’m just doing my best to get through. I’m still running some walking a little more..not limping. Time is moving faster, but I’m not. 97, 98, 99, 100  at 21:42 and I felt like I pushed through most it. Somewhere,  just after that ,my brain kinda shut off  to the idea of 110 and I just thought get over 100. Many people quit after they hit those marks and I came here for than a 100. So I just started walking. With about 1:30 left go I finally became part of the party of the race..up to that point I was kind  running with blinders on.. Eyes on the prize. Then I just walking, chatting.Friends came by wishing me congratulations.and we walked. I dragged other guys who said they were done out for one last loop.Told other people start walking, you’ll never know what you'll get and they got more than they expected..it was a fitting end to great race. At the end runners stood at the finish line cheering on the last runners to cross at  the official end time. Didn't make all my goals, but I really felt that this was about a solid a 100+ miler as I've had yet..I had to push harder then I had to..but I finished feeling stronger than I ever have.

106 miles in 24 hours
Men's 5th place

Umstead 100 race report

The Umstead 100 mile race was one I had been training for since the end of last year. I hired a coach who trained me harder for this race then I ever had. I Pushed myself beyond what thought was doable. 100 + mile training weeks with a PR marathon run at the end. It was to be my first big deal 100 miler ( a Western States Qualifier). It had all the elements I was looking for ..non-technical trails, some elevation ( I think it was like 10,000 feet of incline for the whole course) in fairly decent weather and one My girlfriend and I could make a bit of a destination journey of it. She as a dear friend who lives just 20 minutes away from race course, this just worked out perfectly.

 I got to the race site The William B. Umstead State Park on Friday Night for registration. Saw a few familar smiling faces and felt at home. At the pre-race briefing given by the outgoing RD Blake Norwood I heard these words “ Our job, is to get you to the finish..” and I knew I was going to be taken care of by the aide crews ( I wanted for nothing during the entire race..they even had SNOW CONES. ) Jackie ( My girlfriend, crew,Support team..who kept yelling at me each lap “Get out there !!! Hurry up!!..while bringing me stuff from my bag..got a love a woman like that...lol) and I got on line for the pasta dinner and by the way they served the 150 or so people quickly and efficiently it was obvious, they had their system down pat.

 “It was the best of times,it was the worst of times…… We were all going to Heaven,We are all going direct the other way.” Charles Dickens

So after getting a reasonable night sleep, we head out to the park . We get there as the gates open, 4;45 am and drive with a long dusty caravan to the race HQ and the start of the race. I leave a drop bag with few Items ( shirts, Ensure,hats.MT Dew…) on the Drop bag truck ..setup my stuff just a few steps off the course. The race started at 6:00am. It was still dark, so I used a small headlamp for the start ( there was so much light from everyone else headlamps ..I wound up turning mine off after the first mile.) Jackie and I wandered around a bit. I got into the starting area and thought “ Oh my god..what Have I gotten myself into..” Boom ..and we are off.

 The course consists of eight 12.5 mile loops.the first few miles are fairly flat..little inclines ( which seem to get much bigger as the race wore on...lol). and a couple of good descents. After about mile 3.5, is where the course begins to roll. Fairly long downhills followed by long uphills ( all my hill training came in handy) after about mile 5 you get off wider bridle trails and head into the interior of the park. Lots of shorter rolling sections . Mostly up and down between 5 and 6.5, where you have a second aide station.fully stocked..more food then you could want, along with drop bags ( full compliment of medicines..some of which I used later.) From here, you return to the interior of the park..with more big long up hills and down some longer downhills for about 3.5 miles. Then, you return to a section you started off with some more bigger up and down hills ( get the picture...lol) and travel back to the start. the last half mile in fairly large gravel downhill section, where many of the runners set up there stuff and crews await their arrival. it was definitely a party spot all night long. The cheers from the crews has I came down that hill each time definitely brightened my spirits. when you finally climbed the dozen steps to the end of the loop.you were rewarded with cheers from more crews and and aide station that wanted for nothing ( They even had SNOW CONES !!!)

 I had 2 goals for this race; One is a sub 24 hr 100 miler or 2nd is to simlpy finish in 30 hours.I had a plan. First, I was going to try to run as much of the first loop as possible..get real feel for the course. Second, no music till after first loop (I’m a distracted runner and feed off the beat) and Third to shoot for 10:30 50 miler and then hang on. One of the reason I chose this race was the runnability of the course..it”s packed or slightly loose gravel. makes for fast times and little worries about footing ( didn’t fall once during the race). So off I go..feeling good..running comfortably, not really looking at my pace. Thinking , “Am I breathing hard? , No, okay..keep it up.” got to the first long down hill. , then the first long uphill..ran that, got up a on steady pace. The next few sections had some more bigger hill sections and decided , maybe I should walk a little and did. I tried to run the next big hill, found out I was breathing too hard and said “ that was a mistake” and backed off . Got to Aide station 2 felt great.. took a gel ( I also planned no solid food till at least the 50 mile mark,,so it was Gu’s Ensure Water and Gatorade for the first half). After that, the course is more up then down for a while..ran most of it, walk a little but still cruising..There is one long downhill from mile 9 to 10 ( Downhills are my friend) and I hit it hard. this leads to another long up hill ( up and down,,up and down..that’s the course..lol) and to a rolling section. finish up the loop and feel great. I look at my time and think way fast. 2Hours 6 min..

So I decided it’s time to take it easy..Walk the hills..attack the downhills.. Put on some Tunes ( Stevie Ray Vaughn ) and just cruise . I’m using a hand held water bottle at this point..The weather is about 60 degrees..I’ve taken off my arms sleeves that I started with and ready to run. So the second loop just feels great. Easy, but pushing on those down hills. it was pretty uneventful just I nice run in the woods. I’m still moving faster than I should be, but it feels good. I’m about to finish my 2nd loop when I feel this twinge in my knee.I think oh ,a little niggel..it will pass, but it doesn’t but I finish my loop, take and Ensure and get back out…..This lap was about the same as my first..with way more walking. 2hrs 7min.

 I went out for My 3rd loop , changed music, GreenDay and this little knee problem got bad really fast. This happened to me at my first 100 miler at mile 87 and I had to walk in the last 13 miles...THIS WAS MILE 25!!. All I could do was walk .Any kind of running was incredible painful..so I just started walking. I kept walking..a few miles of pretty flat trail. I thought to myself. “ So this is how all the training ends..With a walk,.....a long walk . I don’t to be walking another 70 + miles. Maybe, I should just bag it. I keep walking.I know from past experience that Ultra have Highs and lows,,BIG SWINGS. I figured out that 100 milers have a moment ..whether you quit or finish, just wasn’t expecting mine so early. So I say to myself..” What Can I do.,,Not What can’t I do.” I know this is going to hurt alot..but you have to try something. So I come a upon a downhill sectiom around mile 3, and I start to Jog and It hurts like hell..but I can to do it and the longer the downhill lasts,,the less it hurts.So I keep up this strategy..and I’m finding I can run the downhills ( painfully…) pretty quick and survive the ups and a little painfull running on the flats at the the 2nd aide station I get something to drink and a couple of Ibuprofen ( lifesavers), an Ensure and go on. (Another Strategy I followed..know what you want before you get to the aide station..get it and be gone).I got through the second half of the loop which has much more up hills and couple of long down hills. I continue to struggle,hurting but moving. Just finish this lap. I’m walking a lot..but still moving. Finish the lap..put on a knee brace that I had ( Thank GOD) grab some Ensure and Gatorade ( not everyone tastes,,but it works) and off I go walking through the next lap. 2hrs 31 min.

 I'm going out on my 4th loop and I’m hurting,,,but I’m moving. and I looking at my Garmin and it’s telling me that I’m almost an Hour ahead of my goal 50 mile split time, So I keep up with the same strategy.. run the downhills,walk the ups and do what I can on the flats. I’m definitely slowing. but I’m moving and I’m not falling off the pace by that much. I’m doing this..I finish lap 4. I see Jackie , who has just come back to the course. she ask What I need, I tell her my knee is killing me. She gets my stuff, I grab a Mountain Dew ( a treat I’ve been saving up with a week long caffeine fast,) She give me my stuff..Tells me “Get out there,,Hurry Up..” and kisses me goodbye, Ain’t love Grand…………………….. lap 2Hrs;50Min , 50 mile split 9hrs34min

So laps 5 and 6 were pretty similar.This was the hottest part of the day,temps in the high 60’s maybe low 70’s but it never really bothered me. At one point I tried putting Ice in my cap as a cooling method..it was just more annoying than anything else ( I’ve used the technique in another desert race,,but that’s another story, ) I just stuck with Plan,,I just kept trying to keept at that 12:30 per mile cumulative pace. Run the downhills , Walk the up. It was nice to see some of the same face on each loop, this told me I was on the same constant pace they were. Sometime ahead, sometimes a little behind,,but always around them. I had switched to a race vest with two water bottles that I was having filled at each of the two manned aide stations and was eating a liitle bit ( peanut butter and jelly sandwichs,,simple easy food)at each of the aide stations.My knee was actually begining to clear up a little bit on the 6th loop and I had some period when running wasn’t a painful chore..and lap 6 was faster then laps 4 and 5. Laps 2Hrs53Min and 2Hrs47mins

So lap 7 is when things begin to slow up a lot.It’s night. I’m running ( walking limping,...) in the dark which by itself will slows me down. My knee pain returns,I had take some Tylenol at the begining of the loop.Still eating. (As I left,each loop Jackie would make Sure of it..lol) but the run to walk ratio is less less run and more walk. My garmin is saying I’m still slightly ahead of a 21 hour pace for the 100..if I can keep hanging on.I’m thinking I’m going to fade but maybe 22 hours is possible. I just about get to end of my loop when My garmin battery dies. I set the chrono on my watch at the start so I know my elapsed time. I'm pretty sure I’m going to beat my sub 24 goal but hoping for that Sub 22..I walk my way to the top of the last loop, grab an Ensure .some more MT DEW,a turkey sandwich. a kiss from Jackie and I’m off think of a line told to me by a friend “ Suck it up Buttercup”.......lap 3HRS23mins.

 A famous Ultra runner once said that ” A 100 miles is not that Far..” what he didn’t say was that The last 10 miles when your dying can take forever. My mp3 dies..bummer. My knee is screaming at me every time I try to run now. Of the first couple of miles I might have only run a ½ mile . Then I was mentally screaming whila couple of te running the longer downhills..but still really slowly, By mile 5 I began to develop some sever pain in my right arm and I couldn’t move to swing for a run stride. Probabaly a result of using a handheld bottle for too long. ( In my slight delirium, I was thinking I might be having a heart attack due to all the caffeine I was ingesting after going on caffeine taper for a week..LOL) So, here is the picture.. My left knee won’t bend to run and My right arm won’t move to swing..Sad shape..but I know I can finish this.So I do what I can. I walk side up hills almost dragging my leg to get it up the hill. I keep going. I’m losing Perspective of time..I’m thinking. “ Oh my god..I only have 2 ½ hours to go 6 miles..will I make it?” The hills that were easy are now mountains that go on forever. Downhills stopped being a friend and became just taunting areas to my falling apart body ( Okay..getting a liitle Melodramatic,,but that’s what I was like at 94 miles,,lol) I’m getting passed ( I ‘m glad didn’t know I was third in my age group at start of loop , it would have made the suffering worse.) I just think, keep moving. Walking down the last big hill..almost there. last ½ mile walk down the hill . A woman who I’ve been running around me all day passes me..Oh well, I’m almost done. Last few stair steps to the top. I call out my # ...“ 88” the RD come out and shakes my hand, gives me My silver Belt Buckle 100 miles ..One day. I let a scream “YEAH!!!!!... Lap 4hrs10min ..Finish 22hrs 47min 9 sec. 45th place ... 5th in age group 50-59