Friday, August 18, 2017

Preparation for Coast to Coast Walk

Lee Anne and I have been organizing a trip to England for almost 6 months now; trip details, flights, trains, gear, etc., so it is a bit surreal that we depart this Monday. I have to admit that the brunt of the trip logistics was undertaken by Macs Adventure, a company that specializes in organizing walks throughout the world.  We have taken advantage of Macs to walk the West Highland Way in Scotland and the Tour de Mont Blanc in France/Italy/Switzerland.  Yes, signing on with Macs is more expensive than organizing the trip yourself, but it is a surprisingly modest increase, especially factoring in that we have no idea what hotels are fine in Grasmere, or how to move our luggage from Shap to Kirkby Stephen.

You might note that I am bandying about the names of places I had not heard of, before signing on with Macs.  You might also have noted a key nuance in the service provided by Macs...  Luggage transfer.  I decided long ago that camping was simply not for me.  I enjoy the great outdoors (I probably spend more time outside than most), but sleeping with the bugs, climbing mountains while hauling a 30 kilo pack and spending much of the day starting a cooking fire and cleaning is no longer my model for a relaxing vacation.  Ditto for hostels.  Sleeping in hotels/B&B's and donning a light day pack for a 309K hike (walk, in GB parlance) is more ideal!

The Coast to Coast walk was designed by some sadist known as Wainwright, who considered walking from St. Bees (west coast of England) to Robin Hood's Bay (east coast) through rugged mountains and bogs, to be a wonderful way to spend a couple of weeks.  The trail passes through an area in England with the most rain (over 5 meters of rain, one year) and the guide book mentions that hip waiters come in handy, in spots.

We are looking forward to a break from training.  Yes, we plan to run on occasion during the trip, but the focus will be on walking 300+K over the 2 weeks, instead of getting in 30+K runs.


Cheers!




Monday, July 31, 2017

Ottawa 12 Hour Race Report

The current OUTRace Ultra series leader Stephen Bridson lives about 10 minutes up the road.  "Up", in Creemore parlance is north.  Towards Stayner.  Fortunately, Stephen does not live in Stayner because although Stayner is much larger than Creemore, for some intangible reason, Creemorites look down on Stayner.  Not quite the Dog River / Wullerton situation, but although Creemore is tiny, it has flair, panache and some other descriptor I have never understood...  Never jokingly suggest that Creemore is a suburb of Stayner.

It makes sense for Lee Anne, Stephen and I to car-pool to a race in Ottawa.  It is a long drive and the fuel savings alone make taking only one car worth it.  Stephen was second place in the 24 hour race with a distance of about 168K (I think) while Lee Anne was first female in the 12 hour with just over 80K.  Almost everyone had trouble with the heat.  It was supposed to be a high of 24C, but I'm sure it reached closer to 27, not factoring in the humidity.  Many people were suffering during the afternoon, with no cloud cover or shade.  I claimed to those far and near that the reason I was faring badly was because my knees were not happy running on the asphalt, which is quite true.  They are causing me much grief today, but the main reason for my less than exemplary distance is that I was under trained.  Since Conquer the Canuck, I have had severe difficulty running long.  My 28K DNF at Limberlost was the only run over 20K in the past 7 weeks.  Apparently, running 5 ultras in 7 weeks causes some longer term issues!

I managed a measly 50K in 12 hours.  Actually, I took a break after reaching the ultra distance (about 43K) in a tortoise-slow 9.5 hours, then walked 4 laps to peg the 50K.  Laps were 1.8793K, which was a long enough distance to avoid getting nauseous going around in circles, but a good distance for reaching the aid station at short intervals.

I am simply not recovered yet.  As mentioned above, walking is painful today, although if you run for 10+ hours, then drive the next day for 6+ hours, conceivably, you will be stiff and sore...  But I would like to have a word with the recovery gods.  I'm interested in their time table for my recovery.  I am not overly pleased with how long this is taking.  I want results, damnit.

The race actually went smoothly, which is probably to be expected given that I never opened it up.  I gelled every 3 laps (about every 5.6379K) and carried a bottle with Nuun on my waist belt.  I actually stayed with Lee Anne for the first 8 hours.  I think this was more because Lee Anne was struggling early in the day, than my running faster than normal.  At one point I caught up to Lee Anne and mentioned that she should not take so many walking breaks.  Her reply was that she was struggling.  I paused for a few seconds before replying because I think the last time Lee Anne declared she was struggling, was during her first marathon in 2000...  I immediately changed gears and told her to start taking more walking breaks.  It was noticeably hot.

My knees and general condition simply deteriorated over the first 6 hours.  I added walking breaks early (only 3 hours in) as I expected to be in trouble due to my lack of conditioning.  Although others were complaining of stomach issues, I fared relatively well, for such a hot day.  A significant exception to the lower mileage covered by most of the runners was Paul Chenery, who broke the 60-64 men's 24 hour Canadian record.  While most had at least one low point during the afternoon or early evening, Paul was more like a metronome - churning out the laps like clockwork.  Well done Paul!

I now have a large break, as we will be walking the Coast to Coast trail in England in August and September, returning a bit too late to make it to Haliburton.  The C2C walk starts in St. Bees on England's west coast and finishes in Robin Hood's Bay, about 309K later.

Have fun at Hali and I hope to see you at Horror Trail.


Cheers!





Tuesday, July 11, 2017

Limberlost DNF - Oops! Race Report

With 4 weeks off I figured 56K would be less of an ordeal than the pathetic 3 ultras I ran in late May and June.  If I ever make predictions about the stock market, make sure you invest heavily in the opposite direction...

Although wet, with a healthy sprinkling of mud, The Limberlost Challenge was a hoot, with perfect running weather and wonderful trails.  TLC requires considerable effort to maintain any semblance of a race pace.  Look at the results and you will note most runners seem to be taking their sweet time.  Knowing the course fairly well, I figured that 2 hours for the first 14K loop would be about right.  I was hoping to get 42K in at about the 6.5 hour mark, then slug it out with the mud for a circa 10 hour finish.

The first loop went well, with no apparent issues and completed in 2:01.  Loop 2 started well and I was confident I could keep somewhere near my schedule.  Yes, the course required a lot of effort, but I did not start too fast, was hydrating well and had no issues with nutrition.  A common theme during my training runs after Conquer the Canuck 50K, which I ran 4 week prior to TLC, was the gas tank would drop from half full to empty very quickly.  If the training runs were getting marginally better over the 4 weeks, it was never an obvious improvement.  At 20K, about halfway through loop 2, I changed from running well to barely being able to run.  Oh oh.  In most 50K's, my energy level drops progressively from about 30K to 45K, at which point I am struggling.  But struggling for 5K is normal and acceptable.  Struggling for 36K on a rugged trail is another matter.

The good news is that I experienced no cramping or knee problems.  My back fired a few shots across the prow, but all in all I was running without appreciable pain.  Or energy.  By the end of the second loop I had nothing left.  It took me 4.5 hours to run the first 28K.  Walking for another 28K and chasing the cut-off's seemed a bit too masochistic, even for me.  Although the trail was a treat, I was not prepared to endure another 6 hours and possibly face a DNF.

I plan to run in 3 more OUTRace ultras this year and if all goes well, I can still achieve the Norm Patenaude award.  But there is no more room for error.  I guess the concept of the NP award is that it is tough.  Most people cannot make it to all the races and many things can go wrong in an ultra.  Although it looks easy on paper, I am finding out it is not easy in any respect.

Lee Anne and I have the Ottawa 12 hour is in 3 weeks.  At the risk of sounding complacent, I expect this race to be one of the least difficult.  The original plan, back in April, was that I would be well rested for Ottawa, with a few 50K's and a 56K under my belt.  I would try for 80K during the 12 hours.  On paper (of course I never learn, haven't you read any of my posts?) it should be possible, even simple, as I ran 80K at Haliburton, a much tougher course, in 12:35.  80K is still my A goal, but with the way my running is going, I will be happy with 43K.


Cheers!



Monday, June 12, 2017

Conquer the Canuck 50K Race Report

I was going to add some witty addendum to the post title, such as "Though Shalt Not Runneth 3 Ultras in 2 Weeks", as the reality for me is I need longer than 6 days to recover before a 50K.  Period.  I don't know how certain people can run 50K or much longer and are ready to go the following weekend.  I could name a few, but as I'm intimating they are freaks, let's let  this one slide.  Just out of curiosity, how is the hole in your shoulder, Stephen?

This was my first time at Conquer the Canuck, so called because the highlight race is a 50K on Saturday and a marathon on Sunday.  To avoid confusion, it was decided not to include the "stage race" as part of the Ontario ultra series, so only the 50K is in the series.  The marathon is not an ultra, so it was anticipated that some of the runners would question why it was in the ultra series.

The Canuck course is a well maintained gravel or grass broadpath, with a few gentle rolling hills.  If you enjoy extremely technical surface, this race is not for you.  But if you are looking for a fast trail race (please don't look up my results just now...) or your first effort off the pavement, you are in for a treat.  With several starts and ample room to pass, there is no bunching at the beginning.  The lack of technical footing is a bonus as the race progresses and the legs tire.  There is a small navigational component, as the course meanders through forest and field.  It was well marked, but you needed to pay attention to signage to stay on the correct path.  I took one wrong turn at a T intersection, where (obviously) the arrow indicating turn right meant that I should turn left.  I had seen the arrow, but decided it indicated turn left, before I was close enough to focus on it...  Fortunately I gave it one last glance, as the runner behind me shouted that I was off course.  An interesting component of the marking was yellow tape at about 8 feet above ground on trails that were not part of the course.  Yes, there was one above me when I took a wrong turn.  Normally trail marking is at ground level, as runners are looking down.  Unfortunately, low signage blocking a trail tends to be "repositioned" by people who are not part of the race.  This has caused me a few worried moments during other races.  At Canuck, the yellow tape remains in place, unless someone deliberately tampers with it.

Conquer the Canuck Race Report

Let's nickname this race Dante's Inferno, as there was little positive while my race descended into the pits of hell.  Let me be clear that the race itself is excellent.  The race kit included a beach towel (I was sad, as I am down to my last 148 race T-shirts) and finishing included a unique medal AND a bottle of wine.  I'm going back!  Yes, I did finish, although the only reason I started the fifth loop was because I am striving for the Norm Patenaude award (you need to complete 8 ultras in the OUTRace series) and I can't make it to some of the races.

The course is 8.33K, or 6 loops for the 50K.  I was hoping to clock near 1 hour for each of the first 4 loops, then introduce walking breaks during the last 2 loops.  Did I mention I had run 2 other ultras in the previous 2 weeks?  The Sulphur Springs and Kingston 6 hour races caught up to me in fine fashion.  Having some inkling that my race was going to be less than ideal, I started at a conservative pace and walked all the gentle hills.  The legs were tired even at the start, so I was hoping they would improve after the warm-up.  First lap was clocked in 59:16 which although slow, was on pace.  The marginal recovery anticipated during the second loop never happened.  I remained tired and my stomach started to act up.  Oh-oh.  Loop 2 chimed in at 1:01, but by loop 3 I was struggling.  No power or speed and I was starting to have trouble taking in enough fluids.  The day was getting hot.  Many runners have difficulty during the first hot race of the year.  I think this was a factor in my stomach problems.  I was taking in salt, gel, calcium and I had electrolyte in my water bottle.  Loop 3 was completed in 1:04, then the wheels fell off.

I've talked before about causal relationships during a race.  20 years ago, approaching my 40's, my problem was with my back and knees.  At that time, I only had surgery on my left knee, so I would favour it.  Over the course of hours, this slight limp would inflame my back, which would result in some spectacular pain and discomfort.  If this happened early enough in a race, I would inevitably see the 3 letters DNF beside my name in the results.  Loop 4 was carnage.  I was no longer able to ingest fluids aside from a small sip here and there.  This led to cramping of my (again!) left hamstrings.  Only 28K into the race and I could not run.  The word frustrating does not truly describe how I felt.  As mentioned above, I would have packed it in after 4 loops if it wasn't for that albatross called Norm P strapped to my genitals...

Loop 4 was comprised of a slow run during the gentle downhills.  I would immediately cramp if I tried running the steeper downhills, flats or uphills.  My time was 1:18 for 8.33K of gentle broadpath.  The 2 aid stations were at 700 meters after the start, about 3K, and nearing 7K (aid station 1, again).  AS1 had an outdoor tap which emitted a fine spray.  I used this at every occasion and it definitely helped, which suggested I was experiencing some heat issues.

One reason I decided to start loop 5 was that I kept hoping I would recover sufficiently to start running again.  My legs were very tired, but it was the cramping that was forcing me to walk, not over-exerted legs.  To run, I first needed to settle my stomach, so that I could increase my fluid intake.  However, the racing gods were asleep at the wheel, because nothing I tried resulted in the slightest improvement.  I didn't know it at the time, but it would be late Saturday night before my stomach finally settled.  Loop 5 was a study in triage that left me wondering if I would ever run again.  Nothing worked, I could not drink, I could not run.  I don't think heat was a main factor, as other runners were moving steadily, if not at their normal pace.  The combination of starting a 50K on spent legs and a severely restricted fluid intake did the damage.  Loop 5 clocked in at 1:30.  Almost 6 hours for less than a marathon.  Not my day!

I started loop 6 because I had enough time to finish under the 8 hour cut-off.  No other reason.  It was a repeat of loop 5, although I had resigned myself to walking the 8.33K.  I was tired and had an occasional dizzy spell due to being dehydrated.  I kept up a very positive attitude when speaking to people (as I normally do) to avoid having someone ask me about how I truly felt.  The loop 6 death march finished in 1:33.

After completing 4 ultras in the previous 6 weeks, I had been hoping to run well during a gentle 50K trail race.  Nothing spectacular, but somewhere slightly over 6 hours.  I did not expect it to take me 7:27:00 to complete.  It seems like there has been no improvement since the beginning of the racing season.  I don't mean this is some depressing fatalistic viewpoint, but that for me, running 3 ultras in 2 weeks is not a good idea!  So I will only ever do this again if someone pays me 1 billion dollars or more.  I won't even consider it for a mere 100 million...

An interesting post-race departure for me was that I got a massage.  I think the fact that I couldn't eat and there was nobody at the massage tables played a part.  I needed to hydrate before I could drive back to Creemore, so why not?  I'll tell you why not.  My first (and last, before Canuck) massage was at the Damn Tuff Ruff Bluff Run in Owen Sound, staged by a good friend Doug Barber.  I had never had a massage, but how bad could it be?  The therapist said she provided "deep tissue" massages.  Having no idea that it was a euphemism for TORTURE, I lay down on the table.  It took me 2 weeks to recover from the massage.

With more than a little trepidation, I lay down on the massage table.  Since it was not busy, 2 therapist went to work on my calves, which were twitching.  They had some fancy name for what was happening (let me guess:  It is related to dehydration?) but they had never seen it quite so pronounced.  This happens after almost every long run, so to me it was nothing new.   The massage actually felt quite good and did not leave me in a coma.

The ride back to Creemore was interesting, especially when trying to work a clutch during heavy traffic while my legs were cramping.  I had eaten very little during the race (see stomach, above) but forced myself to eat some supper when I got home.

Well, I am most pleased to announce that I will not be posting a RR for the next 4 weeks!  I'm looking forward to running less than 25K next weekend on legs that have somewhat recovered.  I need to recover before Limberlost, as the 56K will take me close to 10 hours to complete.  TLC has a beautifully scenic course through forest near Huntsville.  The course is technical, although not overly so, but it constantly changes direction and pitch, so there is never a chance of reaching race pace.

Hope to see you there!

Wednesday, June 7, 2017

Kingston 6 Hour Race Report: Leg Warranty Has Expired

I wrote this RR during an internet outage which lasted from 9:00 AM Monday morning until Tuesday evening...  It appears some neophyte at Bell accidentally disconnected our line.  Rather than converting all the time/date references to reflect that today is Wednesday, it would be much easier if you go back in time to Monday morning, then read this post.  Thanks.

Sri Chinmoy Self-Transcendence 6 Hour Race Report.

There's a mouthful! In ultra-fashion parlance: The Kingston 6 Hour race. This race is truly a gem, with a very civilized starting time of 9:00 AM, and no stress regarding cut-offs or a potential DNF. I find the 1.1K loop rarely gets boring, as the scenery is diverse, with views of Lake Ontario, the old Fort Henry and the interesting architecture of the Royal Military Academy. In fact, when the going gets tough, the 1.1K course is a godsend, as it eliminates the need to focus on locating directional cues. You can turn off your navigational processing and concentrate on putting one foot in front of the other. There is also no need to worry about nutrition, as the aid station is never more than 6 - 8 minutes away.

Other aspects that make this race interesting is the constant meeting of other runners, as they pass you, or you pass them. Timing is accomplished by an actual human, as a pleasant contrast to most chip timed races. My timer was Pratyaya, which I mispronounced on every lap, as I greeted her yet again. I think the proper pronunciation is “Prataiya”, although I developed some interesting variations as the race progressed.

Kingston is quite the historic town, so although travelling from Toronto the morning of the race is an option, staying in or near Kingston is worth considering. We stayed (via AirBNB) the night before the race at a home roughly 10 minutes from the race. It was a rare event to have breakfast the morning of a race!

Race Report

Leading up to the Kingston 6 hour race was truly uncharted territory for me. I had never run an ultra 7 days after completing a 50K. I also had to factor in Conquer the Canuck, another 50K race I hope to complete just 7 days after Kingston. Compressing the recovery period and the taper into 6 days is something I have never even thought about. How does one do this? What makes sense? Fortunately, the condition of my legs and knees left little room for dialogue. After the Sulphur 50K, I had to take 2 days off. So, on Tuesday, I attempted a short recovery run. Nothing too long or intense, perhaps 7.5K? I made it 2K before my legs starting complaining. Loudly. I turned around and headed back home. So, with a less-than-impressive 4K run, how far do I run Wednesday? I realized that I was not going to run on Thursday or Friday, before Kingston. I ran 7.5K on Wednesday, which would have to suffice for my extensive recovery and taper runs...

Running 2 ultras in 8 days is actually quite simple, as all of your options are stripped away from you, gratuit. Should I start fast at Kingston? No. Should I continue much further than my B goal, of completing an ultra? Not going to happen. Long before the halfway mark of the race, my legs were informing me that at 43K, it would be time to pull the plug. Having little choice, I graciously complied.

The breakdown at Kingston was simple. Run the first 25 loops (about 27.5K), then introduce walking breaks at the aid station. The hope was that the legs would recover more quickly for the 50K next week. Although tired and slow, I never had much problem running when I was supposed to. In fact a few times I “forgot” to walk when I reached the aid station. After 39 loops (42.9K) I told Pratyaya that I would be walking the next loop, which would be my last. It took me 5:11 to reach 39 loops, so I was not breaking any speed records, although it felt like the correct thing to do – avoid any fast running with another ultra only 7 days away. Walking the 40th loop for a total of roughly 44K was actually more painful than running. My knees made it quite clear there would be no 41st loop! Near the end of the race, each runner is given a small bag of sand with their name. When the race hits exactly 6 hours, car horns sound and runners drop their bag of sand. 2 gentlemen with a wheel, trace the course and mark down how far each runner went on their last (partial) loop. The leader-board only shows the full loops completed.

Some of the other runners at Kingston need mentioning. April Boultbee lapped me more than 20 times! April pushed hard and I believe she either achieved or was close to a Canadian record. Pablo Espanosa also went by me like clockwork, completing 63+ laps. Both of these incredible runners will represent Canada at the World 24 Hour race in Belfast on Canada day (July 1)! Paul Chenery placed 2nd male with 57+ laps, which is outstanding for someone in my age bracket. Well done Paul! Another good friend Charlotte Vasarhelyi (also going to the 24 hour Worlds) cranked out 55+ laps for second place female. Speaking of runners I know, Lee Anne Cohen placed 3rd female, which is astounding for a 63 year old. Well done dear!

Many of the runners ran stupid-long distances at the Sulphur Springs race last weekend. It was almost embarrassing when I mentioned I had “only” run 50K the week before. I am typing this as a text document instead of on Blogspot because our internet is currently MIA, so I can't provide the distances run by Paul Chenery, Ron Gehl, Jeff Ishazawa et al, at Sulphur, but it was something to behold.

I am also typing this on Monday instead of Sunday as I worked in Toronto yesterday, helping my son-in-law Daryl rip carpeting and trim out of his new house. That was not easy, although recovery is a bit better than last week; I even toyed with going for a brief recovery run. In retrospect, it would not have been wise.

I am very much looking forward to having a few weeks off after the Conquer the Canuck race this coming Saturday! Even factoring in the ultras, my weekly distance has decreased. I am spending too much time recovering and tapering. It will also be good not to drive somewhere far for a weekend.

Cheers!


Sunday, May 28, 2017

Sulphur Springs Race Report: The Tank Be Empty!

Well!  The optimism evoked by how I felt after the Seaton race was a tad premature.  Apparently running 50K every 2 weeks catches up to you on the third race.  For this report I will skip the fueling breakdown as I think it is as good as it can get, for me.  I was a bit too fast for the first (10K) loop, comfortable for the second (20K) loop and disaster reigned rampant for the final (20K) loop!

I'm calling this report "The Tank Be Empty", but rather than envisioning a scenario where I simply run out of gas, think in terms of leg muscles, knees and ankles achieving meltdown.  It was ugly to behold.

Sulphur Springs is a 20K loop, which lends itself to having all sorts of ultra distances.  It also caters to the 10K and 25K distances, which is reflected in their numbers, as the race caps out at 1200.  To say the course meanders is an understatement.  This is more of a plus than a detriment as the course is well marked, so going off course takes care and planning.  However, since there are so many distance options, the course portions with 2-way traffic allows one to meet and greet a multitude of friends throughout the day (or night!).  The 10K is a segment of the 20K loop, the 25K and 50K run a 5K or 10K spur before tackling one or more full course loops.  The (take a deep breath) 50M (ile), 100K, 100M, 200M and relay races travel the 20K loop between 4 and 16 times.  With 1200 people on course, shouted greetings ring out every few minutes.

The highlight for 2017 was an interesting frictionless mud, generously sprinkled on a total of more than one kilometer of the 20K course.  I'm not sure how much this special mud costs, but the race directors (Andrea and Tim) certainly got their money's worth!  I decided to wear road shoes.  Obviously my decision ignored the fact that the 200 mile runners would have run through pouring rain for most of Thursday and Friday, chewing up the course.  I envisioned a few muddy spots that I could easily avoid, or "hop over".  Since the average mud track was about 50 meters long, the hopping concept did not fare well.  In fact, circumventing the mud was most difficult.  The easiest method was to run through the mud.  This resulted in a statistical range of results from your foot planting firmly in the mud, to your foot sliding to the right, left, forward or backward, all with about the same probability of occurrence.  This had the distinct benefit of keeping the runners sharp, but the disadvantage was the effort needed to undertake corrective action.  If the times this year seem a bit slower, the mud was a factor.

I mentioned above that I went out a bit too fast.  My thinking was that this was my third 50K in 4 weeks, so I should be "getting used" to the distance, hence I could step it up a notch.  This assumption was horribly wrong.  Factor in the mud and the first loop is a bit fast for me:

Loop 1 (10K):  1:03:12
Loop 2 (20K):  2:37:35
Loop 3 (20K):  3:06:29

Total for 50K:  6:47:28

You should be able to spot the anomaly - almost a half an hour slower on the third loop...

One mistake I made, which probably did not affect my race; I forgot my water bottle.  Before the race started I donned my hip belt, but failed to insert my water bottle.  This was fine as I passed an aid station twice during the first 10K loop, although I drank water, not Nuun.

All went well for the first 30K.  I started loop 3 feeling quite good, although my left hamstrings were tight.  Too tight, it appears, as around 40K they seized up.  Running came to a halt.  Although I had been fueling well for the entire race, my knees were hurting, quads were painful, breathing was ragged and calves were tight.  Although quite frustrating, I was down to a walk, but hoping, as at Pick Your Poison, I would shortly be able to run the downhills.  It took about 5K, but I could then run slowly if the gradient was gentle and downhill.  No matter what the speed, running in a race is always much more enjoyable than a death march.  This is totally cerebral, as the difference in speed between a brisk walk (let's say 5 KPH) and a slow run (6 KPH?) is negligible.  Perhaps I am old school (yes, there were schools when I was young), but my perception of races is that you run them.  I realize in an ultra it is of strategic importance to walk the steep or long uphills, so that you can continue to run longer into the race, but I don't like walking the flats.  I realize my attitude has to change if I ever decide to run 100 miles, but it makes sense to run in a 50K "race".  With just over 3K to the finish, my hamstring started cramping even when walking.  That was not the best feeling!  Fortunately, much of the last kilometer is a long gentle uphill; I did not lose much time by walking slowly.

I had not realized my time for the first 30K was fairly good, so I was worried that I would be last, after my third loop hike.  An interesting statistic is that 9 people finished the 50K less than one minute behind me.  Had I been one minute slower, I would have finished 115th instead of 106th.  This will not impress the podium finishers, but it shows that even under duress, runners should still push to the best of their (dis) ability...

So, I was under considerable anxiety before Seaton, 2 weeks after running Pick Your Poison, and had a good race at Seaton.  I was "comfortable" after Seaton, leading up to Sulphur, and had a tough race.  I now have 6 days before Kingston 6 hour, and have regressed to a state of anxiety.  Not sure if this old body will recover sufficiently to attempt an ultra so soon after Sulphur.  One week after Kingston, I have the Conquer the Canuck 50K.  I will likely pull the plug, should I make it to 42.3K at Kingston, in order to save the legs for CTC.

5 ultras in 7 weeks.  I obviously do not understand the concept of moderation.


Cheers!


Sunday, May 14, 2017

Seaton Soaker Race Report

Blogger (what I use to write this blog) offers some simple statistics regarding people who read or follow a blog.  All bloggers are interested in knowing if their blog is gaining audience or dwindling.  I'm no different.  Some posts have large readership, such as my post on shutting down the Creemore Vertical Challenge.  I understand that one, as it affected the plans of quite a few people.  The metrics also includes information on when a blog was read.  Example, I recently had quite a few hits on my Sulphur Springs race report from 2015.  Why, I asked myself?  The answer is simple; people are looking for information on a race they are thinking of doing, or are about to run.  It never dawned on me to do so, but what a great idea!

Yeah, I'm not the sharpest tool in the shed...

I've also noticed a trend in the timing when I write race reports.  Sunday morning, when I am normally out for a run.  Lee Anne ran 85K yesterday during the 12 hour Mind The Ducks race in New York.  This morning (about 13 hours after finishing her race) Lee Anne mentioned that she will be ready to run tomorrow morning and asked if I would join her...  Let's not bother to include my reply.  So I sit here, my legs in an advanced state of trash (Trashectomy?), unable to do more than type.

Since I plan to run 5 of these ridiculous ultra races over a 7 week period, I'll provide a condensed version for those who have no need to know the details:

The race went well, I was able to run the duration, was not as tired at 35K as I thought I would be after running 50K 2 weeks prior (Poison) and finished with a slow but respectful time of 6:49.

Seaton Soaker Race Report

Again, almost ideal running weather at Seaton.  This is filling me with foreboding, for upcoming races.  I don't ever recall having excellent weather for 3 races in a row.  The race started with a slight drizzle, then remained cool (8C?) and cloudy for the first 25K loop.  The sun came out for the second loop, so I doffed my fleece, although the temperature was never more than about 12C.  I ran with Nuun in my water bottle, which allowed me more freedom in what to eat and drink at the aid stations.  One is never perfectly certain, but I think I have found the correct schedule of fluid / nutrition / supplements intake for me.  I ate very little on the first loop, being more intent on wasting little time at the aid stations.  Seaton has none of the major climbs that are so generously sprinkled along the second half of Poison's 12.5K loop, but I was still surprised to see 3:12 for my first 25K loop.  Seaton has an ingenious course layout where you run on dry trail on the way out, yet there is a river crossing on the way back to the start/finish.  On the way out, there is a beaver dam, which means getting your shoes muddy, but with some care, you can avoid a soaking.  The course layout means that those in the 15K and 25K races get their feet wet about 3K from the finish, which translates into no blisters!

The 50K is a different story, as we have to run the course twice.  At the S/F (25K), I took the time to shed my socks and shoes and don dry socks and shoes.  Aside from a few muddy spots, the trail was in great condition.  I was hoping for this as I wanted to wear my road Hokas for the second loop.  The Hokas provide more cushioning, which translates into less wear and tear on the knees.  Off I went on the second loop, hoping to run at least until the turn-around (37.5K) without having to resort to walking.  More importantly, I was worried that the hamstring cramping that affected me at Poison might  resurface.  Again, wearing the road Hokas for the second loop meant my knees behaved themselves, resulting in less wear of my right quads on the downhills.  Using Nuun in my water bottle resulted in NO cramping during the 50K.  I had to slow for the last 5K, as I could feel the odd twinge that presages cramping.

Here is the 50K race nutrition strategy that worked for me:

Unit Type:  Late 50's human male @ 185 lbs., with 40+ years running and several injuries.

Calcium (Tums):  25K
Electrolyte:  In water bottle (hip belt)
Ibuprofen:  12.5K (one 200 mg tab) and 25K (one 200 mg tab)
Salt tab:  18K and 28K
Gel:  7K, 18K, 25K, 30K, 38K and 45K
Coke:  Most aid stations after 25K

I had a chocolate milk at 47K and although it sat funny in my stomach, seemed to help me get to the finish line.  I normally drink chocolate milk as a recovery drink.

At the turn-around (37.5K), I was still running well, albeit at a slow pace.  This surprised me because I normally take 4 - 6 weeks to recovery from a 50K.  When I run long 2 weeks after a 50K, I hit the wall very hard, around 35K.  Perhaps my 6K walk at Poison mitigated the normal issues running long shortly after a 50K, as technically, I only ran 40K, then walked 6K, then ran/walked 4K.  Who knows!  At about 38K, I hooked up with a youngster (she was 48) whose name escapes me.  Having no memory is normal for me, especially under the stress of a long race.  Since we were both in need of a pacer to see us to the finish, decided to run together.  We took turns leading.  A strange thing about leading a group (in this case, a group of 2) is that it feels great to do so while you are fresh, but at 45+K into a race, the opposite is true.  It sucks to be in front, desperately striving to maintain a healthy running pace.  At one point both sad and humorous, neither of us wanted to lead!

By 47K I had reached that point where I could not slow down, without resorting to a walk and increasing my pace would result in cramping.  We hit the river crossing where I ran across (I felt I would stop if I slowed down) and continue towards the finish.  The youngster caught up to me with about 1K to go, but as she was running at a pace I could not match, urged her to go ahead and finish strong.

I continued at a slow and steady pace, out of the woods onto a field, up a small hill, around the sports field, then towards the finish line.  The clock read 6:49:52.  I toyed briefly with sprinting to the line to finish under 6:50, but quickly realized that was a bad idea.  I had forgotten that my chip time would be a minute less than the gun time.  I finished in 6:49:36.

And so, 2 races down and hopefully at least another 6 to go in my own personal albatross known as the Norm Patenaude award.  Why and how people decide on these crazy ventures is beyond me!  Once more I have 2 weeks off (with good behaviour) before tackling the Sulphur Springs 50K.

Next year I'm going to run one 5K race...