Wednesday, August 8, 2018

Pringles to the Rescue: Combat Vomiting With Salty Snacks

When I first started ultras, my stomach wasn't ever an issue. Sure, I'd lose my desire to eat but I rarely got nauseous and I couldn't puke even if I tried (and I did try on a rare off day, but the attempts were always "unproductive"). The first time I puked was at the 2013 Western States and it was actually quite beneficial. Chugging a warm Ensure left my stomach bloated and upset to the point that I was uncomfortable running and I didn't want to eat anything else. And then I threw it all up in one big heave and was instantly relieved. I felt light and easy running, and my stomach was re-set and ready to take in more calories. I felt so good for the rest of the day, I was able to put 45 minutes on my nearest female competitor and finish 9th overall. I really couldn't see why people made race puking out to be such a bad thing!

But the vomiting started showing up at other races and it wasn't such a good thing. I had my head in a trash bag a Sam Merrill at mile 90 of the AC100, an issue that likely cost me the sub 21 finish I had as my 'A' goal. And at Spartathlon a few bouts of vomiting sent me into a 30 mile tailspin with low energy and the mental "blues" from not having enough sugar in the brain. And then there was this year's Western States, where the final 20 miles my stomach was tied in knots and even the tiniest sip of fluid would start a violent bout of retching. This not only ruined what had been a very good race for me, but it was horribly unpleasant and probably the most uncomfortable I have ever been at a race (the only thing that rivals is the last three hours of the 24 hour world championship running on a very sore and inflamed knee). But the worst part was that I had Badwater just four weeks later and these new stomach issues caused a lot of consternation and additional anxiety.

Of course, I did my homework. I had several discussions with sports nutritionist Meredith Terranova. Her advice to avoid nausea:
- Use simple sugar solutions (glucose/dextrose, sucrose, fructose) not the complex starches and limit protein and fat.
- Incorporate sugar into the pre-race diet. Woohoo- I just got permission to eat candy from a nutritionist!! (She did say "a little" but I figured: like miles, more is always better, right?)

I also spoke to Robert Kunz, head of First Endurance with an M.S. in sports nutrition. Not only did he have a lot of great input, but at no point did he promote his own product or suggest that I buy it, which made a huge positive impression on me especially in this day and age of "hash-tag [sponsor]" everything. He had multiple suggestions:
- For people with nausea and vomiting troubles, he suggests NO protein or fat, relying solely on carbs. While protein consumption may spare muscle breakdown, amino acids provide similar protection but are easier on the stomach. Also, liquids and gels absorb faster than solids and increase gastric emptying.
- Avoid "gummy" products (blocks, chews, gummy worms, etc.). These delay gastric emptying.
- Specific to my run at Western States, Robert thought I needed to drink a bit more fluid per hour given the heat and then take more electrolytes, particularly sodium. (After becoming hypernatremic at Western States in 2012, I have been quite conservative with my sodium consumption; Wins at Western States and Angeles Crest with no sodium tabs and less than 200mg/hr convinced me this was the correct strategy (even though I was puking at AC). But the recent puke-fest was the wake-up call that I needed to try something different).

Despite the lack of a sales pitch, I bought some EFS drink mix (300 mg sodium/bottle) and aimed to drink closer to 1.5 bottles/hour in the intense heat of Badwater instead of 1 bottle/hr + a bit extra at aid stations as I did at Western States. This seemed to be going fine for the first few hours but by mile 26 I was puking! This was horrible - I had more than 100 miles to go!! I knew I was drinking plenty of fluid so I was concerned I still needed more sodium (Tailwind, which many people swear fixed their GI issues, has 600mg sodium; Gatorade  Endurance has 500mg/20 oz and and S-cap is 341 mg so EFS is middle of the road in terms of sodium content). I grabbed a can of Pringles...and promptly spit them out because they tasted way too salty - disgustingly salty -  and since I was already queasy, there was no way I was getting any down. Obviously, my body didn't want more sodium! Unfortunately, I floundered the next 30 miles, sipping mostly on water and a few swigs of Gatorade while walking pretty much every step of the Towne Pass 16 mile climb. 

At the top, I decided to try some Pringles again; this time they tasted great. My stomach was still touch and go so I only ate a few, but the saltiness was no longer repulsive. On the downhill, I started taking more water and drinking soda, my energy returned, I started running and running well! My stomach recovered and by Panamint at mile 72, I was wolfing down pizza! At mile 85, I pulled out the Pringles . They tasted so good, I ate half a can. My stomach was solid and I had great energy, I was passing all kinds of people and moved into second place for the women. But ten miles later I was starting to feel a little low again and the stomach was just starting to feel a little wonky. Well, bring out the Pringles! This time I had to spit them out again but not because they were too salty. Instead they tasted like paste; there was no flavor at all and I couldn't detect any salt. I took a salt pill and was feeling better in short order. At the next Pringles taste test, they once again were delicious and I left with a handful. I had given up on the EFS as soon as the puking started and instead was using mostly soda (very low sodium compared to sports drinks) and a bit of Gatorade, so I was definitely on the low side for sodium consumption. For the next 30 miles, I was sampling a Pringle every 2-4 miles. When they tasted good, I continued on. When they tasted like paste, I took a salt pill. Using this system, my stomach was better than it has ever been at the end of an ultra and I was able to keep my energy up till the very end to the point that I ran the final 45 miles faster than ANY other competitor in the field (granted, I hadn't taxed my legs all that much early on). 

It was amazing to me how the perception of one food could change so drastically over the course of the race. But the body is amazing and it knows what it wants, you just have to learn to listen. I do believe my puking at Western States (and my other races) were due to not taking in enough sodium. However, I do think I am fairly well adjusted to low sodium running and 400mg/hr was just too much for me. Exact sodium needs are difficult to calculate precisely but Pringles* proved to be the perfect litmus test for my electrolyte needs while I was running at Badwater and I will most definitely be bringing Pringles** to all of my big races in the future.

"Once you pop, you can't stop...running!"
*Other salty snacks would likely work as well but they have not undergone the same rigorous scientific testing. ;)
**No personal affiliation with Pringles

Friday, August 3, 2018

The Cost of Badwater

Every big ultra has its critics these days, and Badwater is no different. However, if you pay attention, almost all of the Badwater criticism comes from those outside the event; those who have participated are full of appreciation and praise. I am a cynic by nature and I admit there was plenty to make me skeptical as well. However, after participating in the race, I, too am a convert and you will only hear me say good things. That being said, the indisputable fact is that Badwater is a VERY expensive race and if this race is on your bucket list you might need to start saving a few years in advance!

Here is a breakdown of my costs. I believe I spent significantly less than the average person, but there are a few places which I noted below where you could shave off a few more dollars.

Badwater entry fee - $1500. This is probably the most criticized thing about Badwater - a $1500 entry  fee and they don't even have aid stations! This starts to make a little more sense when you are there when it finally dawns on you that Death Valley is really the middle of NOWHERE and there are no locals to help out, meaning many people have to be put up in hotels. There are a few niceties offered to runners, such as a cottage room in Panamint and a post race dinner for everyone. I will say the race had more officials for monitoring and safety on course than any race I have ever been at. Race officials found me three times to try to help me with my tracker (not entirely successful, but still appreciated) and I used the cottage room and footcare available at Panamint. Yes, the race is for profit and I am sure the RD gets a decent wage from the race, but this is now fairly commonplace in ultra running. The price is steep, but the only way around this is to pledge to raise $7500 for charity.

Crew Travel: $1200. Standard practice at Badwater is for the runner to pay entirely for the crew. This includes travel, lodging and hotels. My pacer Dennis and I drove from Oregon and crew chief Jimmy drove from L.A, significantly cutting travel costs. I paid $660 for my sister's flight and $515 for my other pacers flight. It was worth every penny to have them there with me, but if you want to keep crew costs down, stick with three crew members instead of four and find crew that doesn't have to fly to get to Death Valley. (Update: Others have noted "standard practice" is to pay for crew once they get to Death Valley but for crew to pay their own travel. That would certainly mitigate expenses.)

Van: $750. I rented a van for a week for $525. I was a little taken aback when the person picking up the van added the $30/day insurance; however, this ended up being a good thing as we spilled dirty water in the van and it stunk to high heaven when we were done with it. The crew also reported there were a lot of places that it was easy to open doors into rocks. Anyway, we probably could've gotten by without the insurance, but it was nice to know we didn't have to worry about anything we did to it while racing.

Hotels: $1900. I had two hotel rooms for two nights in Furnace Creek and two rooms for two nights in Lone Pine, plus one extra night while traveling. Both places outside of Furnace Creek, we stayed at Best Western, which has air-conditioning (about half the hotels in Lone Pine don't - your crew will thank you for the AC!) and a free breakfast (decreased food costs!). I got 10% off with my Costco card. I paid $127 in Fallon, NV and $141 x 4 in Lone Pine, both of which seemed reasonable. Furnace Creek  is where you will pay an arm and a leg - nearly $300 per night per room - and anyone looking to save money should think about staying elsewhere and driving to the Sunday race briefing and the Monday night time start.  I had my crew come in Sunday, which worked out fine in the end, but most people arrived Saturday which made for a bit more leisure time and less stressful race prep, but certainly adds to the costs, especially if that means more nights in Furnace Creek.

Gas- $500. This was 6 tanks of gas to and from Oregon, plus three tanks of gas for the van to and from LA and during the race.

Food - $500; Groceries -$150. A huge chunk of this was a $190 crew dinner on Sunday at the nicest place in Furnace Creek. On the bright side my crew didn't do much drinking and they weren't into dessert. ;) I brought a lot of groceries from Oregon and several crew members traveled with food, which meant we had snacks and race food covered.

Ice- $138. That's 200 pounds of cube ice plus two frozen water jugs. Be prepared to be gouged on the ice pricing in Panamint (and severely limited) but every place else was reasonable and plentiful.

Race Items and Supplies - $120. This is where I spent nearly nothing but you could easily rack up big bills here. Driving from Oregon meant I could bring things like coolers, sunscreen, towels, chairs, and spray bottles from home instead of buying when I got there. Critical gear includes: calf sleeves, arm sleeves, a high coverage hat, ice bandanas, and full protection sunglasses but I already owned all those things (and actually didn't pay for any of them originally either!). I also wore clear glasses for most of the second night but I used a free pair of protective eye goggles I got from the hospital where I work. I did not buy any of the "add-ons" offered by the race, such as signs or crew shirts, nor did I have any matching team shirts for my crew (they have to be in OSHA gear anyway, so not like anyone really sees them on race day!). Next time (yes, I said that!) I will buy better OSHA gear because I borrowed and skimped and we should've had a little higher quality stuff. I did buy 8 red blinky lights ($28) and 10 "Biffy bags" ($25) (cheaper online than through the race) as required, plus one OSHA vest ($8), and an umbrella ($14). I was able to borrow coolers and water jugs from a local race as well as a crew member and only bought one extra large cooler at Walmart for $60.

Total: ~$6,800. That's a hefty price tag for a single race! (Now think about the ten time finishers or Marshall Ulrich and his 23 Badwater starts - yikes!). As one friend and excellent Badwater candidate told me, "I'd much rather vacation in Europe for that kind of money." It's hard to argue with that, and as such, a lot of top runners will never be on the starting line of this race. However, there's a reason this is an iconic race and it was definitely a unique and special experience.

Friday, July 27, 2018

Fruit Leather and Fried Eggs: Record Temps at Badwater 135

When I my enthusiasm for ultras first started, there were two things I swore I would never do: eat a plain potato dipped in salt and run Badwater. Those things just sounded highly unpleasant. I made it all the way to my second ultra before I was chowing sodium crusted tubers mid-race. Well, ok, salty potatoes aren’t really that crazy (and can actually be delicious), but Badwater...That was still a very hard NO. Only a fucking idiot would run 135 miles through DEATH Valley in July, and I am not a fucking idiot. Or at least I wasn’t for 16 years of ultra-running. But here’s the thing, ultra-runners tell you they do these races to push boundaries, to test their limits and to get out of their comfort zones, but how many of them really mean it?? Within our ranks we see so many runners gravitate toward the same kind of races; they find a preferred distance, a preferred surface, even a preferred race that they go back to over and over. I still have plenty I can improve on at 100 miles and they still challenge me tremendously, but honestly, they don’t scare me anymore; it’s a mythical beast I have already slayed. I’ve had a few battle wounds along the way, but there’s been enough success to make me feel like I know what I am doing. And so in the last couple years I’ve found ways to find new challenges - running a 100 miles at my fastest, the 153 mile Spartathlon, 24 hour racing- and gradually I came around to the idea that I needed to run Badwater, too. It’s iconic, steeped in history, and rightly deserving of the title, “World’s Toughest Foot Race.” Also, it scared the crap out of me! But on paper it should be right in my wheelhouse: net uphill, >100 miles, runnable climbs, and a lot of heat. How could I not sign up?? :D

Check in with Crew Chief Jimmy at a mild 123 degrees

Western States four weeks ago was supposed to be my confidence builder, but it was the exact opposite. Due to a spring hamstring injury, training hadn’t gone the way I hoped and on race day I puked relentlessly for 20 miles. And then we got to Death Valley and it was 123 degrees!! Oh yeah, and it was going to be hotter on race day! I spent the two days before the race telling myself I was definitely a fucking idiot for getting myself into this! Fortunately, I had four super amazing people with me to keep me calm and tell me that it was going to be fine. We even had a little fun in the park on race day to keep things light.  

Recreating a 1984 family photo with my sister! 
The Badwater Basin
Taking in the Death Valley Landscape
Monday, July 23rd, 11 pm: Badwater 135, Wave 3 begins. The sun has set and it is still 112 degrees. The pavement and the rock cliffs are still radiating heat. 30 runners set off running through this barren and desolate land partially illuminated by a nearly full moon. A light headwind increases the difficulty and desiccates the mouth and lips quickly. The other 69 runners in wave 1 (8pm) and wave 2 (9:30) are already on course several miles ahead. The race is unique in that your crew can meet you almost anywhere on course with a few exceptions due to parking availability/safety. We’ve barely gone a mile before we pass the first sidelined van with the hazard lights on. Soon the road resembles an airport landing strip with red lights blinking down the side as far as the eye can see. In fact, the best way to see where the course is headed is to follow the van lights while trying to find your own van every couple of miles for some brief aid before they leap-frog you and rejoin the line of vans someplace up ahead. Though a bit chaotic at times, I rather enjoyed the action and the energy of the whole scene.

Early on I tucked in behind eventual second place finisher Jared Fetterolf trying to keep my pace under control and to get a little protection from the wind. But I was especially glad to have company when a coyote was standing not more than three feet off the road. We both veered wide, but the coyote just stood there staring at us, probably thinking to himself “what a bunch of fucking idiots!” ;)
Day break in Death Valley
You can't even tell these two have already been up all night!
Despite what seemed like an easy pace, I wasn’t even at the marathon point in the race when I first started puking! That is quite disheartening! Miles 26-58 were a huge struggle for me. Even though it wasn’t even the hottest part of the day, I felt so drained from the temperatures, my stomach wouldn’t cooperate and the 5,000’ climb from mile 42-58 was mentally defeating. This section was a huge low for me and I fell way behind the leaders in the women’s field. And then at the top the incline shifted and so did my whole race. I took a few minutes with my crew in a chair to get a leg massage, chew a few Pringles and some “quinoa granola” (???) that my crew chief Jimmy forced on me. I washed it all down with a shot of anti-nausea liquid and it all stayed down! Running downhill was so much easier and I think the lower effort really helped me recover as well. By the time we were passing the dry lake into Panamint I was rolling, despite the mercury nearly busting out of the thermometers at that point. (The day had a record high of 127 degrees and ground temps of 158. Just for reference, the medium setting on my fruit dehydrator is 125, and you can *literally* cook an egg at 158.) However, I was in my cotton shirt with a lot of sun protection and ice, such that I felt like I was really managing the heat well.

Tweet put out by Death Valley National Park
Stopping for crew
The umbrella hat was quite a hit with the onlookers!
Jimmy told me I’d need solid food at Panamint and I would’ve bet him money beforehand that there was no way that would happen, but then I got there and downed a piece of pizza and a full rootbeer. So that’s why they tell you to have someone with experience on your crew! I also got some attention to my feet. All in all we spent 24 minutes there - almost the exact amount of time I finished behind Brenda at the end - but I think that time was critical to regroup and replenish the early deficits. Leaving Panamint, I was in beastmode and moved up about 8 places in just as many miles. Near the top we started playing leap-frog with fellow Oregonian Yassine Diboun as well as then second place female Micah Morgan, both of whom were super friendly along with their crews and it made for some good natured and light-hearted competitiveness. I also crossed paths with good friend Bob Hearn at the Father Crowley parking lot where he was taking some extra crew time so we had lots of friendly company and my spirits were high. A few clouds rolled in and we were treated to several fighter jet flybys and their sonic booms. All in all, I was loving this section right up until I was hit with a massive calf cramp that stopped me in my tracks! We hid behind a rock to do a little massage and then I stopped to change my shoes, use the roller stick, get some arnica and Tylenol to try to the fix the problem. I was totally panicking, yet smiled and acted as casual as possible as Micah went cruising by. After a few minutes of stretching, I was back on the road able to run and passing Micah just before the mile 90 check point at Darwin where we heard I was in 12th with Brenda ahead by 67 minutes. I knew it was a huge lead, but there was only one possible option: fight like hell to the finish! Plus, I wasn’t giving second female back now!
Powerhiking in the Power Sun
The next 32 miles to Lone Pine is known as the crux of the race. If you can run here, you will do well. Micah’s crew started playing their own little mind games here as they would make every crew stop almost exactly 20 yards in front of me to remind me that Micah was still hot on my heels and I am certain to time the gap. As weird as this sounds, I actually enjoyed this and kind of looked forward to seeing their van. Their crew was super nice, so it was like I saw friendly faces twice as often on the course, plus, don’t think I can’t play my own games! I was making sure to smile and never walk in front of them to let them know I wasn’t backing down. And I figured out I could use their van stops to gather info on Micah behind me by timing how long it would take before the van would pass us again. At first it held pretty steady, but then the numbers started to grow and I knew we were gaining ground. I was euphorically delusional in here and was so amused by what I kept calling “our reverse spying” (mind you, I was going into my second night without sleep, I was more than 100 miles into the race, and I had fried my brain in 125+ weather all day). Anyway, all of these antics helped this long boring section go by faster and I actually missed Micah’s van and Michael Jimenez’s van (which was also leap-frogging us) when we finally left them for good and there was nothing else out on the roads with us. Thank goodness for my pacers or this would have been incredibly lonely! We rolled into Lone Pine in 8th place overall with a 5:56 split for those 32 miles, faster than everyone else in the race including overall winner Michele Graglia, who posted 6:00 flat and Brenda who went 6:36.

Unfortunately, the deficit was just too big from my early low to catch her. But we did have two “carrots” on the climb that kept me motivated to keep the pedal to the metal, but more than anything I was just ready to be done. We passed the two guys early and there was little fanfare after that. We didn’t have enough real estate left to catch Brenda, there was no one else on the course near us and we were definitely going to break 29 hours. My entire crew joined me for the finish as we trotted across the line together: Official Badwater finisher, 6th place, 2nd female, 28:48, with lots of hugs all around.

Team "Boot and Rally" at the finish! We did it!
I owe a mountain of thanks to my crew, Megan Alvarado, my sister Sarah, Jimmy Dean Freeman, and Dennis Gamroth. These people were instrumental to my success in this race and they deserve every bit as much credit because this was a team effort! They basically had to participate in their own feat of endurance and put up with the same temps all while catering to my every need. Love and gratitude; I am forever in your debt!

My finish allowed us to hang out with RD Chris Kostman and his crew for a bit, drive down the mountain, shower and hit the hotel hot breakfast right as it opened at 5 am - how’s that for good timing! I was too wired to sleep, but the crew crashed for several hours for some well deserved rest. Later that afternoon we went back up to the finish to honk and cheer for those still climbing the hill (then 38-41 hours into the race depending start times). We passed more than 20 runners making the climb after two full nights on the course. We enjoyed lovely weather with ice cream and beers at the top watching people finish until it started to pour with HAIL. That’s right, the mid packers had two days of scorching temps and sleep deprivation, only to be pelted by ice and flash floods at the finish! These guys and gals are serious tough-as-nails rock stars!! 

After doing this race, I understand why it is so special and why people want to put themselves through this challenge. It really was the most difficult race I have ever done, but the location and the people were amazing. In fact, I would go so far to say that anyone who has finished Badwater is a Badass in my book, and not, in fact, a fucking idiot. ;)
Flash floods on Day 2
Hanging at the finish with my crew to cheer on other racers
Nothing like an efficiency engineer (and Mom of three) to keep your team organized and act as "Team Mom!"

Monday, January 8, 2018

Belize It Or Not, I'm Blogging

If you want to write more, you have to sit down and write more. Seems fairly obvious but in the hustle and bustle of daily life, the activity of blogging didn't just get put on the back burner, it got packaged in foil and stuck into the far reaches of the freezer! Of course, I have been contributing to iRunFar with Gina and Liza for the past two plus years in our monthly column, Trail Sisters. I also recently joined the Ultrarunning Magazine staff as a monthly columnist for 2018 (look for my first article in February!). But those aren't the same as just rambling to your heart's content about whatever you want. And so I am dusting off the blog!

This year, I am headed back to Western States after a two year hiatus, thanks to a sponsorship spot from Active Joe (be sure to check out their races!). But before jumping into training for 2018, we headed down to Belize for a little post-holiday sunshine ("Belize Navidad!") and to celebrate my mother in law's 70th birthday! I only ran twice down there and enjoyed true vacation life, so now I am 8 days behind on the New Year, training, and resolutions (not to mention a bit overweight - thank you Belizean cuisine!). The days will go fast, but right now it feels like June is still a long way off with plenty of time to get in shape.

So for the time being, here are a few shots from Belize.

 Mayan ruins at Altun Ha
 A trip to the Belize zoo
 Hammock time
Our cabin at Monkey Bay Wildlife Preserve
 Exploring St. Herman's Cave
 A dip in the blue hole at Blue Hole National Park (not so blue after a night of hard rain)
 Our house on the beach
 A wildlife cruise on Monkey River

 Relics at Nim Li Punit

A trip to Laughing Bird Caye for an afternoon of snorkeling

Sunday, March 5, 2017

Riverbank 24 - My Most Successful "Training Run" Race

Well, here we are in March and I am finally getting around to putting something up on this site! So obviously, “Blog more frequently” wasn’t exactly on my list of New Year’s resolutions. However, I did write a couple articles for iRunFar, which I hope you check out, if you haven’t already. Here are the links:

Apples to Apples, Not Oranges (Follow up: Aravaipa gave Gina the extra money and Gina donated it to Girls on the Run. I decided to donate the (much smaller!) article payment to the Salem chapter of GOTR as well. Everybody wins!!!)

Anyway, if you did get a chance to check out the first article, you’ll know I was pretty burnt out after Spartathlon and 100km World's last fall, and with good reason: it was 215 miles of racing with two trans-Atlantic flights and 4 nine hour time zone adjustments in 8 weeks! (Not to mention getting back to work the day after coming home each time!). So instead of running all through December and starting 2017 in good shape, I ended up taking 5 weeks off and starting 2017 completely out of shape.

But January 2 was the day to turn over a new leaf! (Never the 1st - too cliche! And too hung over! (more from staying up late than actual alcohol these days)). Just to make sure I felt especially bad about my fitness, I did run the half marathon on January 7 that I had already signed up for. I proceeded to run a 1:32, which was a personal worst (PW) by 4 minutes! *sigh* But the good part of being out of shape is that you can only get better and the gains come quickly! And so just four weeks later, I had a strong race at the hilly Zena Road run (15k) and managed first place with a decent time to surprise myself (and a few of my running friends!).

Despite seeing good gains, being in top ultra shape takes time and seven weeks was not enough to get there. My original intent for the Riverbank 24 hour run on February 25th was to be in great shape and go all out, but I just didn’t have enough miles on the legs for that. I knew I was not in shape to better my current 24 hour Worlds qualifying mark of 143.6 miles from last May nor was I in shape to PR at 100M, and I couldn’t come up with a good reason to dig myself into a big hole physically to put up a non-PR performance, so I decided I would truly run this as a training run.

Now, I have done many ultras as stepping stone races to get in shape for more important races later on, but I pretty much run those super hard too. Even if I am not tapered or have not trained specifically, when I pin on a bib I go into *race mode*. Basically, I suck at running races at non-race effort. And yes, that 1:34 half means I was running with everything I had to get that PW! But I was holding myself to 100 miles for this one, which I knew would not be a competitive total and since it was a 24 hr race, it really didn’t matter how fast I got there: Hence, a training run race!

And I am happy to say, I kicked ass at this goal! :)

I ran at a good steady pace through 50M (split - 6:53; still much slower than my road 100 km pace), took a short break then jogged to 100km (9:09, also a road PW for the distance). Then I took advantage of catered dinner - I never get my money’s worth from the food at these long ultras, but this was the day! - and walked/ate till I hit 300 laps (12:06). I knew I could easily finish up the ~25 miles I had remaining in the early morning hours so I headed to my car for a NAP! Napping in an ultra - oh yeah, I was definitely killing it in the non-competitive department! And not just a little nap either - I was in my car for just over FIVE hours and I managed to sleep a good portion of that time. I woke up feeling surprisingly good for having 75 miles on my legs already.
Clicking off early miles with Gina Slaby right in step. I am not usually one to "push" product, even from sponsors, but I LOVED the new Injinji compression socks.
Getting back to the track at 3:00am let me check up on the rest of the competitors and a lot had changed in 5 hours. Early race leaders Gina Slaby and Chikara Omine had both suffered after the 100 mile mark. Gina was valiantly walking to the time limit while Chikara did some napping of his own before coming back to the track in the daylight. Rich Riopel and Courtney Dauwalter had steadily ticked off the laps to take over the top spots. Courtney would go on to finish with a new American Record of 155 miles and first overall, while Rich would put in 151M for the #4 spot on the 24 hour qualifying list. A few others were going strong, like Yvonne Naughton who ended up earning a spot for the Irish 24 hour team, but many others were struggling or going through lows. I took the time to run or walk laps with several of the competitors as well as RD Jon Olsen and a couple of the “spectators”, knowing that I had plenty of time to cross the 100 mile threshold.

Besides getting to 100M, my only other objective became eating as many cookies as possible. I didn’t actually mean for this to be an objective but I just got so hungry that I was alternating Oreos and Mother’s oatmeal cookies almost every mile! Pretty sure I ate near 20 cookies for breakfast! I got to 100 miles right around 23 hours clock time and ~17:30 on my feet. And then I took my chair and more cookies trackside to cheer everyone on for the last hour.

Anyway, I had a great weekend in California despite not “killing it” in the race. A big thanks  and congrats to Jon Olsen for putting on such a high quality race for people trying to qualify for the US 24 hour team. Also, a big thank to Richard P who volunteered to crew for me the first half of the day and who was on top of everything, even when I forgot all the nutrition I had packed at my parents’ house two hours away. (Who does that?!? Apparently me! OMG - what an idiot! Good thing it wasn’t my ‘A’ race!).
Only idiots are doing emergency shopping at 7 am on race day! On the bright side, all this stuff worked great. So glad Raley's carried Honey Stingers!
I am currently sitting with the #5 qualifier and top 6 get selected. Right now, it is just a sit and wait game for a month when the team gets announced, with two major qualifiers between now and then. Pouring over the entrants’ lists, my chances look good, but nothing is a guarantee and I’ll be a little nervous waiting the final results of those races. This women’s US team is going to be incredible and I hope to be a part of it. For perspective, only 12 or 13 North American women have broken 140 miles in 24 hours and we now have 6 of them lined up to be on the team. The team world record is 441 miles or 147 miles average for 3 ladies and the top US qualifiers have bests of 155, 151, and 148 miles and I also hope to go 150+. And the women’s individual record is 158 miles with Courtney and the winner of the European Championships both coming within a few miles of this. So world records could be falling in Ireland this July and I hope to be there! Fingers crossed!
100 miles is still 100 miles!

Saturday, December 3, 2016

Muscle Memory, Old Ladies and Team USA: 100km World Championships

“Muscle memory,” Traci told me a day before the race in response to some of my pre-race anxiety. “Once you get going your body will do fine running at that pace.” I hoped she was right as I really had done very little training specific to 100km pace. Late withdrawals by Sarah Bard and Camille Herron meant the US Team was down to three ladies - the minimum needed for a team score - so the pressure was on to deliver. My less than ideal training and the uncertainty of asthma had me concerned.

“Muscle memory,” I repeated to myself in the first dark miles along the beach. My plan was to be conservative at the beginning, knowing there was no room for error (and also, because that is always my plan). While I was definitely in the back half, I was already in the low 7:40s for the first three miles. “Slow your roll,” I thought, but still I drifted down into the 7:30s and the pace felt comfortable. Maybe the muscle memory was kicking in after all.
Team USA
I spent the first half of this year training for the Dawn to Dusk to Dawn 24 hour race and 100 mile attempt and all summer training for Spartathlon, which was only 8 weeks prior. While I did keep some speed work in the schedule for those two events, there was basically nothing at 100 km pace (7:30-7:40) as that is much slower than the speed work and much, much faster than all the long slow runs for D3 and Spartathlon.  My average mileage for the 8 weeks after Spartathlon was around 50 mpw, with only two runs over 20 miles (21 and 22). But I wasn’t worried about endurance. My focus was on speed, mobility and strength and I felt I did a good job doing a lot of extras beyond just the miles in the running log. I was a regular at yoga (1-2x/week) and I was killing it with the strength training (in terms of attendance, not actual pounds lifted!). In fact, I even competed in a 5 workout CrossFit competition during that time, placing 37th out of 274 ladies in the scaled female masters category (aka “handicapped old ladies”). I felt like I did the best I could with the short time frame (with recovery and taper, it was really only 4 weeks), but it was far from my ideal build up.

The Team
Besides myself, the other two US ladies were Meghan Arbogast and Traci Falbo, two of the best and most consistent ultra-runners in the country - a very good thing when the team doesn’t have any “insurance” for bad days. What I particularly loved about our team is that we were all masters athletes with an average team age of 47.5 years! While I made a couple “old lady” jokes on social media, the truth is, I was pretty excited about this fact. I love that we are defying age not with silicone and botox, but by representing our country on the world stage!
Old ladies ready to rock! (Wait!-who are you calling old?!?)
The Course
The course was a 10k “loop” repeated ten times. The loop started in front of our hotel, ran 1km through town and then turned onto a beachside promenade with a surface composed entirely of 2 inch tiles. Right before the 4k mark, the course turned off the beach and took a very convoluted route through mostly residential streets with several out and backs. The course looked pancake flat on paper but the out and backs had a very slight incline (1% or less) on the way out and the same slight decline on the way back. While it doesn’t seem like much, it was perceptible on the run and more so as the day went on, making the out and backs even more of a pain. I really liked running by the beach with it’s fairly straight course, nice scenery and lots of people out for strolls. The out and backs got a bit tedious but I did enjoy being able to watch the race ahead of me unfold not to mention being able to keep tabs on the runners behind.
The course map - switchbacks on a road course!
The Weather
We started in the dark at 7 am with temps in the low 50s. The temperature gradually warmed for the first four hours and then we were hit with rain for an hour or so. The rain itself was not bothersome, but several lake-like puddles formed and persisted the rest of the day and in some places the tiles were a bit slick. The dip off of the boardwalk required 3-4 steps through ankle deep water.

The Race
187 runners from 37 countries lined up for the World Championships. The headline for the men’s race was the presence of the South African team - on paper a team that should’ve decimated everyone else. Indeed, two of their runners were out quick and their final three were just behind with only Jonas Buud and Hideaki Yamauchi hanging close. The first South African lapped by me at just 36k (46k for him). I know the guys are going to lap me at this race, but, holy cow - I was barely a third of the way in! I was going to have to watch out for being triple lapped at that pace!

But mile after mile, I stayed consistent while the South Africans faded a bit and I am happy to say that none of them managed to even double loop me, though men’s champion Hideaki Yamauchi of Japan lapped me for the second time with less than 100m to go on my lap 8. That meant I got to see him finish and I could pretend the crowds were cheering for me! Of course, I hated him for being done while I still had twelve and a half miles to go. And at that point, I was feeling the pain - the stiffness and the twinges in the legs with every step that let me know I was going to be dealing with some very sore legs when this was all over. But my bigger problem at that point was a very urgent need for a bathroom stop and the nearest port-a-johns were three miles away! Those were my slowest and most uncomfortable miles of the day as there was absolutely no discreet place to duck off the course. But with business finally attended to, I was ready to get those last 15k done!
Smooth handoffs with no slowing down!
I had been closing on Meghan, who had been leading for Team USA all day, for a couple laps but the gap once again opened after my pit stop. Still I had her ahead to focus on and her presence helped keep me moving. As I hit the 10k aid station for the final time, our Team doctor Lion told me Meghan was “exactly 47 seconds ahead” so I put in a little surge hoping to catch her so I could have someone to run with for a bit as I hadn’t really been with anyone all day. I finally caught her on the boardwalk and got to run a few minutes with her. Even that small amount was enough to lift my spirits and I could tell we would both finish strong. But I had just a step more in me at that point and Meghan encouraged me to go ahead since time matters (scoring is based on aggregate team time, not places like X-C). From that point on, it was just counting down the kilometers and being thankful that this was the last time I had to pass every little landmark on the course. 

I ended up finishing 12th place in 7:56:48 for my 5th sub-8 100km. While I was a bit off of my 7:43 PR, I feel like I ran a smart and well paced race and it went as well as I could have hoped for given the circumstances coming into the race. Meghan finished right behind me in 13th for a huge 55-59 age group world record and Traci posted a 17 minute PR and stayed really tough all day to finish a strong 16th. The solid efforts by all three runners put us on the podium for a bronze medal! Additionally, this event was the World Masters 100km Championship, and I was second master overall for silver in my age group and Meghan and Traci were both “golden oldies” taking home top honors in their categories. The men’s team also finished third overall and Patrick Reagan had a remarkable last lap to pick up an individual bronze medal. The men’s team was composed entirely of youngsters so no masters medals for them! (Getting old does have some advantages!). All in all, it was a great day for the US Teams. The South African men's team did end up winning, but only by 5 minutes over Japan and Japan took home top individual honors with only one South African on the podium.
Ladies podium: Gold-Japan, Silver - Croatia, Bronze- USA!!!
Bringing home the hardware!
Besides a great day on the course for the team, I had more fun with the team this year than any other year, in part because the team was small and most of us traveled without crew and in part due to some spunky characters on the guys team. Sunday night after the race, we had a great time celebrating with the Finnish team and a few Norwegians at a wine bar into the wee hours of the night (hey, when you are old like me, 1:00 am counts as wee hours!). On Monday, Traci, Zach Bitter and I traveled Alicante for a little touring and a nice meal with Patrick and his support crew to wrap up the time in Spain.

I qualified for the team this year essentially “by accident” as it was a split in my 100 mile attempt at D3 and I wasn’t planning on going. Fortunately, Meghan made a convincing plea and I decided to go. Meghan is so wise! I am so glad to be there so that we could have a full team and the time in Spain was a great experience. Team USA needs more ladies and USATF just approved more funds to support the ultra World Championships, which will hopefully cover the majority of the costs in the future. Worlds are now going to an every other year cycle, so there is plenty of time to get ready for the 2018 event (location TBD) - if you are a speedy lady, please consider trying to qualify for the team.
Pre-race site seeing: Roman theater in Cartagena
Cartegena city hall and plaza 
Santa Barbara Castle in Alicante

The knights of the Santa Barbara Castle
Alicante Gothic Basilica
More beach front tiles in Alicante
A big thanks goes out to my husband Mac, who not only supports me but also watched our kids while I was gone AND spent Thanksgiving with my sister and her kids! - Heaps of husband super bonus points to him! Thanks to all the wonderful members of Team USA for making this such a great event and especially Timo, Lin ,and Lion for their leadership. Running for Team USA was especially great this year and I am even more excited now to be donning the national kit again next year for the 24 hour World Championships.
Recovery food in Spain means huge chocolate pastries!