Sunday, August 25, 2013

Katchina Mosa 100k - The details

Katchina Mosa 100k.  Long post ahead.  It was a long day.  Lots of details.  Picture post below.  Nutrition and gear post to follow in a few days. 

Edited to add: I feel like I should give those not familiar with ultrarunning a littke idea of how it works. No I am not running 5k pace for 62 miles. I settled into a nice steady 10ish minute mile that I could trot along at for most of the race. Sometimes it was faster if I was feeling good or on a a downhill, sometimes it's a powerhike when things get steep. Trick is just to keep moving and enjoy the time and sights. 

3am start was new to me.  Got to bed late and only got about 2 hours of sleep.  I got there about 2:30am, dropped my 3 drop bags off with supplies I'd need later  in the race.  The race was supposed to start at 4:00 sharp so I walked up the hill at 3:55 and off they went about 100 yards in front of me.  Oh well.  Plenty of time to catch up :)
Running the first 2 miles north on the left fork of Hobblecreek Canyon on the road up to the dirt road we'd spend the next 14 miles on was calm and dark and quiet under a stary sky but I talked with a few people I knew including Altra coworker Brian Beckstead who kept drilling into me that I must take the first half easy, easier than I think as to not blow up.  I kept that in my mind and it was actually comforting to know it was ok to take it easy those first hours.  Before getting onto the road we ran by a field where I saw lots of glowing eyes.  Turned out to be a big herd of elk, pretty cool.
So up we went for several miles, met a new friend Dan I would be running most of the day with turned out.  We eventually crested the canyon and could see the valley below us.  I thought I knew where we were but my bearings were off.  No big deal, I was only going off of time and aid station time goals I got from the great Davy Crockett from his 2006 Katchina.  SO helpful to know about what to look for for my 16:something goal.
Got to aid station 1, 1:50, 9 minutes behind Davy but no big deal, a very early part of the day.  Still dark by the time we got there and it was neat to see a tiny white light off in the distance to run toward.  I left alone as Dan had made a stop earlier but he soon caught up.  As we headed off toward Rock Canyon it finally started getting light and the trail a little easier to run since previous to that it had been super rocky dirt road, always jumping around to find a new somewhat smoother line.  This was the longest rockiest dirt road I had ever run....so far.  Was so beautiful when the sun came up running through a forest of pines.  Into aid station 2 I was 20 minutes back at 2:55.  Into aid station 3, 3:32, I was 27 minutes off Davy's running time, but 13 minutes ahead of his goal time.  Finally time to start heading up Rock Canyon toward Lightning Ridge.  After 15 miles of rocky dirt road it was so nice to be off the real rocky stuff and onto real trail (singletrack dirt, yes I'm a purist).  I kept Brian's words in my head but know I'm a good climber and wanted to keep closer to Davy's times so I probably moved a little faster than I needed to.  Felt good to pass people though, even if many passed me back on the downhill later on.  This trail is beautiful, heading up into a meadow and looking up at the beautiful mountains and sun rising above them.  Was so enjoying the quiet and peace that is a high mountain trail when it was rudely interrupted by 2 dirt bikes.  I couldn't believe they were really coming up this trail.  This was the most beautiful part of the whole course.  Couldn't they have ridden down on the dirt road we spent so long on?  It is so high and narrow and beautiful and quiet up by Lightning Ridge and yes legally they could be there, but the noise was such an interruption to nature, not to mention all the abuse they did to the trail, loosening up all the soil, ripping up plants in some places.  I gave them some grumpy looks when I had to pull over twice to let them by.  We had some choice words for each other a few miles later as they sat in the middle of the trail just past a turn I had to make, something about how I needed to share the trail and my shoes did as much abuse to the trail as their gasoline powered dirt bikes.......right.  SO happy to be rid of them but I had to consciously tell myself to not think about them or my anger toward them, I even prayed for a clear mind from them.  It wasn't going to help me at all and I don't need to be prideful or ornery either.  So that is the last I will mention of them.

I got the top of the ridge at 4:45, 25 minutes behind Davy, but about 10 minutes faster than he did.  Had he been next to me his probably would have toasted that 10 minutes heading down into the Big Springs aid station.  It was steep and loose in places, I have been working on my downhill but this was still pretty challenging for me and I had a couple people I had passed on the up, pass me here.  Bummer.  I tried to let gravity take me and not put the brakes on at all, I can feel it in my knees when I do.  Finally getting in to Aid 4, 5:35 at Big Springs I was 10 minutes behind Davy's goal time.  Ugh.  This was my first drop bag and I moved through it as quick as I could, but it still felt like it took a while to get out of that aid station.  I stuffed like 8 gels in, left my headlamp, put my arm warmers in my pack, refilled the pack with water, sunscreened up a lot since it was warming up a lot and I didn't want to fry my stomach and back again if my shirt came off like I did in my 50.  Finally got out of there and it really did warm up.  I had a bit of a rough section from here until Windy Pass.  Just felt like it took forever, climbed forever, my legs acted tired.  I swore I kept hearing women behind me too and I didn't  want to get passed.  I think they were actually a couple of hikers in front of me.  I didn't see 1 other runner in the 2 hours it took me to get between aid stations.  I got the music out for this section.  I was 15 minutes off Davy's goal time at Aid 5, 7:40 and 40 minutes behind his actual running time.  Double ugh.  My goal wasn't super firm in that this was my first 100k so I wouldn't be super angry if I didn't get it, but I also didn't want this to take all day.  That aid station was great, the Addict 2 Athlete crew were great!  I grabbed my first flask of coke and a half a PB&J sandwich.  I saw Dan there but he left before I did.  The ridge line running for the next mile or two after this aid station was neat and a nice break to get to run again.

The next section did seem long at times but not as bad as the last until the very end when I'd caught up with Dan again and thought we were were almost there when we really weren't.  I copied the race director's very detailed course description onto my phone so I had an idea of what was coming or where I was.  Turns out 1 sentence doesn't always mean you're not an hour away from the next sentence  :)  I was very much looking forward to getting to Little Valley because I was running low on water in my pack and other supplies, getting hungry for food, thought of it as my over the halfway point since it was 38 of the 62 I'd run that day, but mostly it was because my family would be there.  After finally getting to that switchback we'd been looking for for a while and realizing it was indeed the right one that was close to the aid station, passed by a trickling spring I tried to drink out of.  I could finally see the tops of some cars off in the distance and I was finally there.  30 minutes behind goal time into Aid 6, 9:57 at Little Valley.  Jer and the kids were up the road ready and waiting for me.  Was SO happy to see them!  I handed my pack off to Jer to repack with my 2nd drop bag and I ran with only my flask of water on the 1.3 mile out and back we had to do there.  When I got back I sat down (*gasp!*) and enjoyed my family for a second before heading out.  They gave me a coke, wet washcloth to wipe down with, we put new sunscreen on, a wet shirt, new insoles in my shoes as my feet were getting tired.  30 minutes later, whoops, I left.  After I got stung by a bee.  Ouch.  I was leaving at least 45 minutes behind goal pace and I had Jer let my friend and pacer Zac know so he could leave later.

Wow, it was nice knowing we had less than a marathon left, but the next almost 20 miles were so long and boring and arduous.  Gone were the beautiful vistas and smooth trail.  It was back to big rock bumpy dirt road sometimes with such deep ruts you were jumping all over the place, there was no easy running.  I caught up to Dan after a several mile climb which I was grateful for because I hadn't seen anyone in those miles or any flagging and was a little concerned I wasn't going the right way.  The sky was looking grumbly and I thought we'd get rained on but it held off.  According to Davy's goal, the next section was a long one, 3 hours before another aid station.  Turns out we either made good time or this is where Davy's day got hard.  I knew in advance that he walked the last 18 or so miles at 4 miles/hour so if I could close to back on pace and my body too cooperated I could still get that goal time.  Well, Dan and I rolled into Aid 7, Bathtub, 1 minute under goal pace at 12:06!  I couldn't believe we were back on pace, yes!  We were a little slower after this aid station, I wanted to see the bathtub that turned out to be a dirty broken cow trough bath tub and Dan had to run back for his bag, but off we went.  We walked so much of the next section.  He was starting to have asthma troubles and at this point about 45 miles in, the area around my bunions hurt so badly.  It hurt worse when we walked ironically, but he was having trouble breathing and I honestly just didn't have the go energy really and was starting to get a little grumpy.  I stayed on top of my nutrition, but this was probably one of my 3 bigger lulls in the day.  It was a lot of climbing too.  We just took it as we could.  This was another section where we were waiting for the "small rise" before the aid station we knew was coming according to the description I had.  We must have gone over a million "small rises" thinking that was it. The road was rough and we were both suffering some and you'd think I would just look at my watch and know that we were not close to the aid station based on our time, but it can still get to you.  We rolled into Dry Fork Aid 8 finally at 13:50, 14 minutes ahead of schedule.  That was great yes, although I was concerned Zac may not even get to my in time now that I'm not 45 minutes late.  I changed from my Lone Peaks to Torins knowing we had 6 miles of road coming eventually and hoping the extra cushion would help my feet.  It helped a little.  For a few miles.  We left that aid station with the warning there was a mother and baby bear down the trail a bit.  We looked at each other and agreed we'd be running together  :)

Never did see any bears, but we sure hollered out loud as to alert them to our presence if they were around.  You don't want to get in between a mama and her baby.  So after we left that Dry Fork aid station I was concerned Zac could still come, but not even reach me till close to the finish and it's a 90 minute drive for him.  I wished I hadn't told Jer I was so behind schedule, I mean I was 45 minutes back, I guess I could have done the math and realized I could probably make it up, but I didn't really think I could.  I was supposed to meet Zac at Dry Fork but we left without him.  About 3 miles down the trail from the aid station I spotted the shirtless wonder (Zac hardly ever wears a shirt).  I had made a good friend in Dan who I felt interestingly bonded with since we'd been through 50+ miles together, but it was so nice to run into Zac and get a nice big hug.  He was full of enthusiasm and helped us carry on  down the trail that would eventually let out at the road at mile 56.  It felt like it took a while but I was running strong once I got to Zac and it felt great!  Yes my feet hurt but my legs felt great, no hip tightness or fatigue or lead legs.  We got into the last aid station, 9 at 14:48, 17 minutes ahead of goal pace.  I was excited to see 14 something, that meant I could go under 16!  I needed to eat and Zac tried to push me to, but I wasn't in the mood anymore, was actually nauseous which was either from the First Endurance Liquid Shot gel I switched to after Little Valley, some Honey Stinger chews I was playing around with, or just being that far into the day.  Nothing sounded good and I really didn't feel like anything, I think it felt so close I just didn't want to follow the plan anymore, I was almost done.  In hindsight I should have taken another gel.  That 6 miles on the road felt like an eternity.  You'd think that would go by so fast after being out for 15 hours, but I kept looking at my watch every couple minutes, ugh.  My feet still hurt badly at my bunions, legs were ok, but my mind was just ready to be done.  I feel bad.  I was grumpy and ornery with Zac and I regret that.  He was just trying to help and I kept complaining.  I kept thinking I needed to run off into the bushes which I did twice and of course nothing happened.  Frustrating.  We ran out of water with a couple miles to go so faithful Zac ran off the road to the river and filled his bottle.  I think that was the first time I've drank from a stream unfiltered but we figured we were close enough to the finish I wouldn't feel any effects till after :)  After moaning and complaining for an hour, we finally got the the finish.  My family was there waiting (I was concerned they might not be since I was ahead of schedule now) and ran with me with Zac on the side through the finish line.  I did it!  15:47!  5th place woman.  I sat right down on the finish line.  Not out of exhaustion, mostly out of humor but my feet were really happy to rest too.  My theory is the road was so rocky for so much of the race, that my feet were just fatigued and beat up.  I generally run pretty smooth trail with big rocks like that only mixed in sometimes.  Hopefully I can get a grip on that to prepare myself for a 100 next year.

I finished and was happy but not as excited as I had hoped.  Was it not epic enough for me?  It was the farthest I'd ever run and I did it!  It's one of the hardest courses in the country and my feet hurt so badly, but I wasn't trashed, wasted, did I need to feel like that to feel like I really did something amazing?  I don't know but I don't like finishing like that.  I really think all my complaining that last hour hurt my immediate post race high.  A few weeks later I am happy with the race.  I would have liked to walk less and complain less, and I spent a bit too long at some aid stations and taking pictures, but those are actually good things.  I can correct those next year and have an even better race.  I'll know my surroundings and I imagine it will go quicker or at least more predictable.  I'm very grateful for Davy and his excellent blogging.  His report helped me immensely.  I'm grateful for Zac for driving down and running that last 8 with me. It was hard but his hug and positivity and company was necessary and helpful.  And I am so very grateful for my husband Jeremy and my kids.  They were perfect that day.  Not whiny or complaining about how long it was all taking or anything.  They are my team and I couldn't do this without them.

100k, 17,000 feet of elevation gain, most of that in the first 30 miles.  62 miles, not a whole lot of flat, not a whole lot of smooth dirt, but I finished strong in 15:47 when all I wanted was 16:00-16:59.  No real nutrition issues to speak of which is a huge accomplishment, and not a lot of muscle fatigue.  Perfect cooler weather most of the day and beautiful scenery.  Done!

Sunday, August 11, 2013

Katchina Mosa 100k photo tour



3am and up the road 2 miles we go before getting on to the dirt road we'd run for the next 16 miles until getting into Rock Canyon. It was a quiet but friendly time around other racers before we eventually would end up spending most of our days alone on this long course 

Race Director John Bozung driving up to check on us


 Yes this doesn't look like much but see that tiny white light off in the distance?  It was aid station 1 and was neat to see from a distance and run to


Ahh, finally light. Running down the road around mile 14 with new friends Stephanie the geologist from Texas and Dan my new vascular surgeon friend whom I'd spend a lot of the day with


My first race potatoe, well, the last bite I held just for this pic. No I wasn't as crazy as I look at that point. Heading up on trail now toward Lightning ridge 


 Ran through lots of meadows yesterday, this one was below Lightning Ridge

I LOVE being high up in the mountains!


The top of Lightning Ridge, probably my favorite scenery pic of the day. 4.5 hours in, so beautiful


Rock Canyon and Utah County below


Dropping down toward Big Springs. This stuff beats the pants off road running any day

Where I'd be headed to run the top of in a while. This was after big springs headed toward slate canyon with Windy pass up here somewhere. That was a long climby section


Finally to the next aid station at Windy Pass with my coke. Sweet sweet coke. Waited till then to get my soft flask out to put coke in, knew I'd drink a lot for a little caffeine and to settle my stomach, so put it off as long as I could. 

Climbing to the high point after Windy Pass

Plenty of mountains below. On top of Windy looking north I believe. Timp is on the very left of this pic

Halfway point mileage wise, 31 miles on a ridge between Windy and Little Valley looking east. Was feeling great then

And then it got hot, really hot heading into Little Valley. I'm drinking a trickle of a spring coming out of this pipe


Finally rounding the corner to see my family at Little Valley. I had a great burst of speed for the last 3 miles or so, anxious to get to the aid station and my family. 


SO excited to see them, couldn't wait to hug them all!

Excuse the butt shot but look at little Ella's arms outstretched!

My sweet baby. Love her hugs

Had to do a short 1.3 mile out and back here. Was nice to hand my pack to my husband and run a little lighter while he restocked it



This was a main aid station for me. Jer helped me switch insoles in my shoes for some new cushion, 
I wiped everything off with a nice wet washcloth and reapplied sunscreen everywhere. Added new nutrition to my pack and ate a little while I was there. My kids were so sweet and helpful. 
They say you should never sit down at an aid station but I was so happy to see my family I took the extra time, probably too much but it was a great break!


Stopped taking many pics after Little Valley. Things were getting harder now and I needed more focus on keeping moving. This was the cattle trough bathtub after the bathtub aid station. I was envisioning a pretty claw foot tub, but this would do


My faithful friend Zac who came to run the last eternity...I mean 9 miles with me. Thanks Zac!

An eternity, I told you.  My body revolted a little and I made a few unproductive runs in to the bushes.  

And finally, finally the finish line came!  I love this picture so much that my friend Jen took

Mostly to be funny, I sat down right on the finish line the second I finished. Although my feet appreciated it, my legs felt great actually. I love this picture too because of the hugs it shows I got swarmed with. My kids have started complaining about coming to races, and that's ok, I do a lot of races alone as to not drag them along, but they were SO sweet to me at the aid station and the finish line!  Really made my day!

My ultimate support!  He is such a great guy, a great husband, father, and friend



I came home to an awesome dirt/tan line from the protective knee taping I had done,
and this super sweet sign an anonymous neighbor posted on our door.  We live in a great place!


A long, tiring, feet so sore day. But I did it and it was beautiful and epic and I am proud!

Friday, August 9, 2013

My first 100k tomorrow!

I know, late notice, I have been toying with this race all summer but just committed this week. The race is called Katchina Mosa 100k Mountain Challenge Run. It takes place in the mountains between Hobblecreek Canyon in Springville and almost Provo Canyon in Orem. It has 13,000 ft of climbing, can be hot and exposed, and is one of the hardest courses in the country. It starts at 3am and my goal is to finish between 6 and 7pm, in the 16 hour range, for a cooperative body, and to not feel totally horrible at any point during the race. Yes I'm likely to bonk at some point, at least once, but the race is long enough to give me time to unbonk. Just have to exercise patience tomorrow. Yes I know how crazy this sounds. Happy trails!
(http://www.squawpeak50.com/100kmstr.htm)



Saturday, June 8, 2013

Daybreak Tri

I have done the Daybreak Tri from it's beginning.  Let's see if I can walk down memory lane correctly. First year 2009 was my first race back after breaking my foot.  I won the 75 yard pool swim Sprint (bad water quality) and I was very excited and surprised.  I met Jameson King and got introduced to my sweet family at the late Powertri.  2010 was right after Ironman St George, water was very cold, but not IMSG cold.  My parents and mother and sister in law came, I won again.  2011 was my 3rd go at the race and in their 3rd year I thought it would be fun to win my 3rd Daybreak to go along with the 3 themed shirt.  I did, newly pregnant with our baby girl Ella.  Loved the new point to point swim under the bridge.  So come this year I decided last minute to jump in because it sounded fun.  I seriously have not been tri training.  Tried to ride on the trainer for a few weeks but I think I have transitioned my muscles so much to running that they aren't used to multisport balance and it's locking up a muscle in the back of my knee.  Grrr.  And I hadn't swam because I am lazy and just didn't make the time.  In the last 9 months I'd probably swam 8 times and ridden maybe a dozen.  So I truly went in to this curious to see how my body would do, without the expectation of winning.  In fact, that's a big reason I signed up for olympic because I figured if I was going to lose, I was going to really lose and not tarnish my 3 sprint win streak.  My husband confirmed my thought that it's ok to go out and have a fast training day if you just can't push hard enough to race out there.

Had the opportunity to swim the course that week with a small group just to check on the water and depths and such.  Was fun and the water was a little chilly, but nothing that froze my face.  I felt ok during the swim, not amazing, but not too bad.  Hadn't spent any time biking those roads, or hardly outside at all actually, but figured I've been on them before, it would be fine (and it was).

So race day was nice because I live 10 minutes from Daybreak.  I even woke up a little late that morning so hurried out to the car and parked over there but I got a spot way in the back and got set up and wasn't even scrambling at the end to be ready to race.  Amazing for me.  Even after 15 years I can sometimes still find myself hurrying to get everything set up, and I am a minimalist transition triathlete, as many more should be, no reason to put your bucket or bag under or around your bike.  Too much stuff just takes up your time as you look over it in T1 and T2 wondering if you should grab it.  Not to mention crowding other people.  Put out the essentials and go.

  • Set out a small towel that only goes under the front OR back half of your bike, not all of it, and stager front wheels.  Your front wheel should be in-between to rear wheels for example.  Set out bike shoes, helmet, sunglasses, run shoes, hat/visor, race belt and nutrition and you are set - seriously.  If you need more space or a chair for some reason, move to the very side of the racks, but not in the isle.   

But I digress, on to the race.

Swim - 26:50, #1 out of the water!  That swim felt great!  My old wetsuit wasn't squeezing my arms or legs like it has much of the past, my arms didn't get tired, the water was great temperature.  I loved the swim!
T1 - 1:04, #2  Quick and dirty.   Love the shoes attached to the bike as always
Bike - 1:05, #3.  Surprised I held on to the lead from Sue Pope as long as I did.  She didn't catch me until right before the turn around, but I held her close by (not drafting close of course) until the long downhill from Kennecot where she made up about 2.5 minutes on me.  I didn't feel comfortable going into aero on a long downhill with so little time on the bike recently so I didn't.  And that's fine.  I did call a guy out hard after sucking down his gel and just throwing the wrapper on the ground.  No slip out of his pocket, a deliberate littler.  Ooooh that irks me!!  There is NO reason for litter.  If you got it out of a pocket, it can go back in one, or down your shorts.  I don't care.  Don't drop it.
T2 - :46, #1  In and out.  Love running in barefoot, racking bike, helmet off, pull Altra 3Sum tri shoes on, grab race number and run out.  Simple = happy
Run - 46:44, #2.  Left in a hurry to go find Sue as I was confident I could hunt her down.  Was  Thanks Steve!  Was still a little worried about being hunted down by someone till the end, but that last 1/2 mile was pretty great knowing I had held on for a win I DID NOT EXPECT.
surprised when I saw how much ground she had on me but figured I'd just run hard and be patient.  Nice thing about this course is there are many points you can see someone in front of you, start counting when they pass a particular point then stop when you get there.  I would do that several times to track how much closer I was to her.  Shortly after mile 2 I passed her and would have liked to slow down because it hurt to run 7:30 pace after all this ultra running, but I didn't trust that I could and kept running at probably 90%.  Ran with a great guy I met on the course named Steve I believe that was a big motivator and help.

2:20.31, 1st woman, 12th among the men.  35 second ahead of the next woman who I never saw but was hauling on the run.  The only one to run under 50 minutes with me.  I really truly do not want to come across prideful, boastful or anything of the sort when I say I hadn't been training much and didn't expect to place or win, but did.  I am very grateful for the muscle memory my body retained apparently, muscle memory I have worked hard for for more than 10 years.  I can tell you that olympic distance was my limit, I wouldn't have had the same results in a longer tri, and that olympic wasn't easy at all.  It felt uncoordinated a little on the bike and a little more on the run, but went fairly smooth.  Definitely lit the tri flame a little and while I don't have any more planned for the year, I'd like to find one or two maybe, and while I'd love to get by on no training like I did before, I would actually like to train this time  :)
9 month tapers really work - Kidding!!  Training is good  :)

Saturday, May 25, 2013

Timp Trail Marathon

I've done the half twice and have put in so many more miles and wasn't 3 months postpartum this time so I decided to give the full a go.  6am start so I did bring my headlamp but didn't need it.  Started the race with arm warmers but not gloves convinced I wouldn't even need the arm warmers but had my pack on so I could take them off and store them if needed.  Turns out I'm glad I had them because no more than 5 miles into the race it started raining.  Very hard at times, and didn't stop for hours.  I wish I'd had the gloves but was grateful at least that my core or legs and head weren't cold.  My hands were cold and numb and felt swollen most of the run which is something I haven't experienced.  Thoughts?



Anyway, sorry for the detail lacking all over the place report, but waiting over a month to blog this hasn't done good things for my memory or writing.  The course was so muddy.  Thick squishy pull your shoe off muddy in many places, very slick wet stuff on others, particularly on steep up and downhills.  There were many very short, like 10 feet, sections that I couldn't believe I made it up because there was just zero traction anywhere.  I'm sure most of the time my making up those little bumps was attributed to grabbing nearby grass or trees.  Going down at first I was worried I would slip but turned out when it's thick enough it's kind of fun to sink down in, takes some impact off the joints and is a fun sliding/surfing feeling.  The mud was still there on the long mile before the last 2-3 mile descent, but at least the sun was out.  Sure is hard running at times though with 5lbs on each foot and no where to kick it off you won't just add it back on.

Racing/place wise I started with a friend Ashley who asked me if I was going out to win it (which not necessarily, but that would have been fine) and told me how awful her stomach was feeling and how much time she'd be in the bushes.  Yeah, she took off from the start and went on to easily win it.  Nice bluff friend ;)  I was in second until 8 miles or so when a girl I know is a great ultrarunner Brita passed me.  I was able to stay within 30 seconds of her for a long time, but stopped to retie my shoe and never saw her again.  I like to think I'm a good uphill runner and by golly there was a lot of steep uphill for a good chunk of the middle of the race.  One hill taking us from the BST east up the mountain that seemed to be a 4 wheeler track or something.  Straight up, no switchbacks and so steep, probably the steepest uphill I'd ever done.  I have no idea how any vehicle made it up there.  I worked it as best as I could up the long climb up Grove Creek Canyon, but saw a lady coming up in view toward the top.  Tried my best to stay ahead of her but she eventually ran me down at the start of the big downhill.  So I hung around in 4th for the rest of the race.  That's ok.  Wasn't my best race for sure but I actually won't write it off all together.  My goal after averaging out the past 3 year's top 3 women's times was 5:15, and that was for not necessarily dry, but reasonable conditions.  Not sure I'd call all that hard rain and mud fest reasonable, and I ran a 5:18, so not too bad!

Wednesday, May 8, 2013

Desert R.A.T.S Fruita 50

After my failed attempt to do my first 50 at Antelope in March I worked hard to get my leg better (chiro, laser, heat/ice, ultrasound, rolling etc)  Things were feeling good and timing was right so I selected this race as my redo.  7000+ feet of climbing over 2 lolipop loops.  Not flat, but closer to flat than climby in my opinion which is what I was looking for for this first....er second....whatever - for this 50.  I wanted to be able to run it. 
Only 4.5 hours away northeast of Moab is Fruita, Colorado.  I'd never been to Fruita before or run in Colorado.  Beautiful desert scenery similar to some of what we have in Utah.  We got in late Friday night, attended the pre race meeting and set up the tent in Rabbit Valley, an excellent free camping option closer to the start than even the hotels.  The air was warm out and I slept really well that night.  I was up at 4am to eat my typical all natural PB&J on wheat, we packed up the tent and headed to the race about 10 minutes away. 
I hung out in the car as long as I could because I hate cold and it was a little windy.  It really wasn't that cold but I'm a baby.  As per my usual I was scrambling a little at the end putting on some KT tape (of which only some stayed in place) and getting my reusable fabric race number and pack together and on.  I ran to the line just as they'd said go.
In this race they had a $100 bill for the first man and first woman up the hill at 1.3 miles. I figured I'd test the waters and go for it if I had a chance but decided to rein it in after being 3rd at close to the 1 mile mark.  No biggie.  It did take me several miles to get my heart rate back in check, probably not the smartest move, but didn't hurt me in the end.  The 5.9 miles to the first aid station were almost exclusively technical slickrock.  Not my favorite stuff.  It seemed to be either switching back up or down and just didn't let me take my eyes off my feet to see the scenery around me.  The runners behind me were also running what to me seemed really fast and I was getting a little tired of having people breathing down my neck and having to pull over to let 4-10 of them pass at a time or running hard to stay in some open space and avoid being passed by a wagon train.  Finally after that first aid station the slickrock went mostly away, the course flattened out and the field spread out.  I could settle in to a groove and just get running.
Reference splits

I went into this race truly just wanting to finish.  Yes I had some splits written down but that was mostly just to see how I was doing and gauge when I'd be to the next aid station approximately since I chose to wear a non-GPS watch (too easy to look at the mileage every 3 seconds).  I wanted my leg to cooperate and I wanted to finish solid.  So I ran the majority of the race at a very conservative effort, simply a pace I could settle into.  I don't know exactly what it was but I bet it was between 9 and 10 minute miles on average on the flatter terrain.  I walked when it was steep which wasn't too often (I maybe walked 20% of the race, maybe). 

I met 3 ladies around mile 13 and ran with them for the next 10 miles.  That was nice.  I put my headphones in earlier than usual because there just wasn't anyone to talk to.  Most of the time we were fairly spread out.  I don't mind being in my own head, but it was nice to chat and pass a few hours by.  Heading back to the start/finish to get ready for lap number 2 I was feeling a bit tight and sore and hoping the next 26 wouldn't feel like this, but no quad specific pain and no question I'd head back out.  Enjoyed pushing what felt like a good pace on the mile of dirt road back to my husband.

He had everything ready for me including my ingenious idea of simply switching packs.  I know not everyone has the luxury of having 2 hydration packs, but being in the industry, we do.  I wore an Ultraspire Surge for the first half and had my Nathan VaporShape waiting for me already filled with the gels and pills and food and water I wanted.  No worrying about forgetting to switch something or calculating how many gels to reload with.  Perfect.  I used the bathroom even though I didn't really need to (no portapotties and really no bushes out on the course so might as well I suppose) and decided to throw on some CEP compression socks as my ankle kept feeling weird when I'd land on a rock wrong, like it was compressing more than usual, and my right soleus was a little sore.  It was a good choice.  They also helped keep the new KT tape I put on to help with some plantar pain I've had flare ups of lately.  It had been overcast and cooler the first have, but now I wanted to switch shirts as it was warming up.  I decided to pack a tank top with me and run just shorts and sports bra.  Felt good.  We got lots of sunscreen on my face and arms and neck.....but failed to put any on my stomach.  I kind of took my time in 'transition' if you will (the triathlete in me), and my husband tried to hurry me back out onto the course.  I came in at about 4:48 and left right around 5:00 (timer time, not time of day).

Coming into the halfway point
Left the halfway point feeling good.  Didn't push as hard going back out as when I was coming in, but I felt fine.  Felt good to have my shirt off too.  We did the second loop backwards so there was a steep downhill section around mile 30; really bothered my knees so I ended up walking most of it.  The first aid station of the second loop came a little faster than I expected which was nice.  I put an ice pack on my knees for just a minute.  My husband was there waiting for me and said he would meet me at the next aid station and run the last 12 miles with me.  Sounded good.  I left that aid station feeling amazing!  I was seriously flying for what felt like an hour.  Anything seemed possible then!  Unfortunately all good things must come to an end I guess and I went into a low. It wasn't a true bonk, wasn't a nutrition bonk, I stayed right on top of that.  No real pain in my legs, more of a mental bonk I guess.  I expected to be able to see the next aid station for a quite a while, even if it weren't close, and it just never came.  I went around hill after hill thinking it would be there.  It was really warm out now (70 maybe which is warm for a spring runner from Utah), I had just run out of water, was way behind schedule for any goal I'd written down.  I was convinced they had moved the aid station.  Had periods of fast walking just to keep moving because I was pretty discouraged. 

Scenery with the blue skies was so great in the afternoon!
Finally finally finally I saw the aid station and came tromping in a little grumpy and ready to see my husband.....who wasn't there.  Oh boy let me tell you, I was as mad as a wet hen!  I'd been without water for half an hour and was due for a gel a while ago but wasn't going to take it without water, went through a discouraging hour+ and all I wanted to see was him.  We left the kids at grandma's at home so they weren't his excuse, this Crossroads aid station was a 10 minute hike over the finish line hill.  He had no excuses.  I tried to stall for a couple minutes watching the ridge hoping he'd come but had to keep going.  I was moving slower now and wanting to be done soon, but not dying.  I think I was mostly tired of how winding the course was.  He happened to show up a mile or so down the trail after getting lost and going to the wrong aid station.  He waved to me.  I didn't wave back  :)  I told him I was happy to see him but not very happy with him.  We kissed and made up quickly after I hassled him and were on our way.  Was nice to have him there, someone to talk to.  I ate a little at the second to last aid station, Pizza Overlook, just a few chips and some watermelon, the most I had eaten at any aid station and the longest I had stopped at one.  We hung out there for a few minutes eating, putting on more sunscreen...still not on my belly though...then carried on.

I figured once we got the last aid station I knew we had 5.9 to go and could set a new goal.  We'd be almost done, pretty much home free.  What I forgot was how winding and how many blasted slickrock switchbacks there were in that next 5 miles.  I had wanted to finish that 5.9 in an hour but between waiting for my dear pacer, bless his heart, and walking up more than I remember being down I didn't make that goal.  That really was ok though.  I came to finish and was happy my husband was with me.  Yes I did want to run ahead and go faster, he wasn't having the best day, and we'd both run out of water again thinking that section would be faster, but I didn't want him to feel bad.  With probably 2 miles to go though I listened to him and took off to try to get in under 11 hours.  Was grateful to FINALLY see the road to head down to the main road, both of which felt like they were taking forever, but I ran the best pace I could -probably a 9 min mile :) and finished with a couple minutes to spare.  52 miles - 10:55.  5th woman, 2nd in my age group.  Finishers dog tag and shirt and good post race food afterwards.

Love that sunscreen white tan...
My second loop was about an hour slower than my first which is more than I'd like, but not too bad in my mind actually, considering the low that felt like a couple hours in an of itself.  I never felt a ton of pain, never a ton of tightness or lead legs.  I never bonked nutritionally, a little mentally, and the heat didn't get to me as I worried it might.  I never looked at the clock really and thought "Uhg!  I have x number of hours left!".  In fact I remember looking at my watch on that last mile back to the finish and it was 5:20PM. The first time I knew what time of day it was.  It astonished me I had been litterally running all day, since 6:30AM.  I had probably only stopped moving for 20 minutes at most.  I had run ALL day! 
I didn't finish or come away from the race with this big "Wow I did it!" or big epic feeling and I'm not sure why.  I did train really well I think but I never ran longer than 30 miles, 50 is indeed a lot longer than 30.  I wasn't unhappy with my time or placing, I wasn't concerned with it at all during the race.  The scenery was great, not amazing but I did stop 5-6 times to take pictures.  It was beautiful.  So I don't know.  It was more of just a satisfaction and check, got the 50 done.  I certainly wouldn't say it was easy, but maybe it's that it wasn't "smash me, kill me, leave everything out there" hard.  I took it conservatively like I wanted and finished strong.  It was never a death march and that I am really happy with.  And I am SO grateful my leg played nice!  It was a really good experience taking it at a reasonable pace like that and while I would like to improve upon that time and maybe even actually race this distance, I still think I'll go into it with the same attitude of running a pace I can hold but maybe push the last 6-10 miles more and see where I end up.

Really my only regret of this race?  Not putting sunscreen on my stomach - OUCH!  I'll take that regret though over anything else any day!
LOVED these canyons!  Seeing them more than running in and out of them  ;)
Technical stuff
Course:  Mostly hard packed dirt single track but a fair amount of slickrock too and a little bit of dirt road.  Felt like a rolling course with a few uphill specific sections.  A hard course, but not brutal and mostly runnable.  Almost zero shade.  Lots of winding trail going in and out of small canyons above the Colorado river
Aid Stations: 5 aid stations each 26 mile loop approximately 4-7 miles apart.  They had Hammer Gel, potato chips, peanut butter and jelly, chocolate, trail mix, oranges, watermelon, bananas, ice water, HEED, ginger ale and Coke.  They also had first aid stuff, chairs, ice, electrolytes, and excellent and very helpful staff!
My nutrition:  quick and dirty - water every 20 min, gel every 40, electrolyte pill top of every hour, 3 granola bites/2 hours, Coke at every aid station and halfway in between.  Totals to around 140oz of water, 14 electrolyte pills, and 2000 calories.  Breaks down like this
  • Drank about 4oz of water from my pack around every 20 minutes, my body has gotten good at an internal clock.  I took 70oz with my on the first 26 miles and did not finish it all.  Emptied a little of my 1.5L, 50 oz Nathan bladder a few miles into the second half because it felt heavy and I figured I'd fill it up later (note to self, remember to do so).  Drank A LOT more water the second half of the race. Filled it up at mile 35 and should have again at mile 46.  Drank probably 140oz total.  
  • Carried a 5oz flask with me during the race.  Easier to carry with you than a cup and less messy.  Sometimes I had room to put it in my pack, other times not and I just held it, no big deal.  I would fill it with Coke at every aid station and drink about half of it there, then half of it before the next aid station.  Around 500 calories.  Does a number for settling the stomach and adding a little caffeine and sugar.  And it just tastes good and I'm not a Coke drinker.  NOTE - you must shake it up and slowly let the carbonation out several times or it will leak out all over you and make a sticky mess.
  • 1 electrolyte pill, SaltTab or Metasalt (yes I use whatever I have) at the top of every hour - 10 pills total.  The only time I would look at my watch was for the top of the hour but I had a pretty good idea when it was. Kept them in a small Mentos container with a tissue packed in so they weren't noisy. I also took 4 SportsLegs pills.  Should have had more but forgot to pack more. I also believe I took 400mg Ibuprofen but I honestly can't remember where in the race.
  • I have a 40 minute repeating time on my watch.  Every time it went off I had a gelVI for most of them, Gu Roctane for the caffeine as every 4th gel, every 3rd gel miles 26-52.  Stayed right on schedule except for one gel while chatting with the ladies around mile 15.  Got back on schedule after that.  Consumed 15 gels total, 1500 calories
  • Kept a 10oz Nathan bottle in my second pack with First Endurance EFS drink.  150 calories worth then filled it with another baggie of 150 calories worth of powder - 300 calories total. 
  • Real food wise I had organic flax seed nut granola bites from Costco, consumed 1 about every hour totaling about 600 calories.  They pack well because they're reasonably moist but don't crumble.  Kept them in a snack size baggie.  Also had a couple pieces of watermelon, a few chips and a handful of trail mix at mile 38 - about 100 calories.  That was my only aid station food.  I do well with gel.
Gear:  Ultraspire Surge pack - love it, but the nozzle was leaking bad enough I had to reroute the hose to loop up under and elastic and was still getting things wet so moved my pills out of the awesome electrolyte pocket to my shorts pocket.  Was easy to stuff my ear warmer into the back pocket without stopping.  Nathan VaporShape pack - a nice change of feel and no leaking hose.  And it's cute.  Ace brand knee strap to keep my quad happy.  Soleus watch.  No GPS, just a cute orange and yellow watch.  I did bring and use our little iPod shuffle too.  Love that it clips on.  Yurbuds are the best earbuds ever.  I only listened with one ear for safety reasons.

Clothing:  Altra Lone Peak 1.5 trail shoes the whole time.  LOVE THEM!  Worked great, protected from rocks well, never needed to change shoes.  Wool socks and gaiters first half (didn't need the gaiters), CEP compression socks second half.  Started with arm warmers, cheap stretchy gloves and a fleece neckwarmer on my head, shed the gloves and neck warmer by 10 miles in, arm warmers came off at halfway.  2 Altra tech shirts, my favorite blue RaceReady shorts my husband hates (have to go for comfort and trust in a long race like this) and sunglasses the second half of the race.


Had a chance to talk with the race director Reid from Gemini Adventures a few days after the race for some Q&A.  This race of his is not just a race, but a festival.  They start a pre race dinner at a local hotel on Friday, the marathon and double on Saturday followed by awards and a party, then a half marathon and 5 miler on Sunday.  A whole weekend of events.  I wish we had time to stay for awards and the party, but had to head home quick.
Gemini Adventures prides themselves on scenic courses, and this one does fit the bill.  They have several other events that would be worth looking into as well.  I'm pleased with the way the race was run.  Organized, scenic, plenty of aid station support, good flagging, and very supportive race staff all over the course.  It is a race I would recommend, especially for someone newer to ultra running or someone looking for an early season race not too challenging.  Thanks for a great race Reid!


Before I make this race report sound like it was easy, it wasn't....
...and the drive home requiring me to lay in the backseat (with a seat-belt awkwardly on) on a sleeping mat and sleeping bag prove my point
But I did it and I'm proud!Thanks for reading!