Month: December 2015

50 Mile attempt x3 Learning

On my birthday I made my 3rd attempt at 50 Miles.  I didn’t quite make it but I had fun and learned a lot on this attempt.

Training

Good:            I ran about 40 miles a week (MW) leading up to the race and I cut the mileage down to 20MW the month before.  That amount of mileage was fine for me.  I guess I can try for 50MW next time but I don’t think so.  I’d rather do some other activity rather than increase the mileage.

Bad:                I didn’t do enough long runs.  I need more 25+ mile runs.  Pace, Nutrition and stubbornness are only tested on longer runs.

Course

Good:                The section of the AZT I ran was beautiful, non-technical, and kinda flat (4,000 feet of elevation change).  The RD even scheduled perfect weather – though he could have made it a bit cooler in the mid afternoon.

Bad:                The race was actually 54 miles.  I don’t mind the extra 4 ‘free’ miles, but I told everyone I was running a 50 miler.  I didn’t want to be so particular when I was talking to people, they already think that I’m crazy.  So I kept it simple and told them I was running a 50 miler.

Where it gets bad is I DNF’d at mile 48.  ‘Why’d you quit with only 2 miles left?’ …uh it was actually a 54 mile race.  They think I’m crazy either way but now I feel more crazy having to add more context to my DNF.

Drop Bag

Good:                Ziplock bags.  When I ran Zion 50k I had a tough time using my drop bag.  While at the aid station I wasn’t thinking clearly and never could remember what I wanted out of my bag.

This time, within my dropbag I packed all my ‘must haves’ in a separate gallon size ziplock bag.   That way no thinking, just grab and go.  I did have ‘just in case stuff’ but the important stuff (like my headlamp and gels) were all in the ziplock.

Bad:                Didn’t use all the drop bag stations.  While running I figuratively slapped my head about my planning.  I was concerned about how to get my drop bag back after the race.  I travelled to the race and wouldn’t be able to get my drop bags back – except for the 50k drop bag, which was located at the start/finish line.  I didn’t want to leave behind my stuff.

Duh – It never occurred to me to not drop stuff off.  If I only pick up stuff and use disposable bags I won’t need to collect stuff later.  I should have sent nutrition to each of the drop sites.  Then I’d be able to tell how I was on calories – (for example: my pockets still have gels in them, need to eat more often).  I’d be travelling a little bit lighter and it would be easier to find the gel or tablet I was looking for because my pockets wouldn’t be stuffed.

Pace

Good:               I had a pace plan.  I also converted the cut off times to pace as well.  Doing math while running gets harder and harder.  I didn’t have to remember to get to this station at this time – 16” pace was the cut off.

Bad:                I may have had a pace plan… didn’t mean I used it.  Ugh.  Something about mile 10 is magical.  I feel like superman.  Part of me knew I was just Clark Kent but then again I don’t run with glasses.  I was running way faster than I planned to and in my mind I figured I was just more awesome than I thought I was during planning.

To be fair to me, I’m not sure how much of my problems where from pace.  I didn’t manage nutrition and hydration as well as I need to and the midday heat also worked against me a bit.

Nutrition

Good:                Bacon:  The race had a bacon station!  🙂  Salty bacon tasted really good.

Pork Chops: The race even had pork chops at the 50k aid station.  I wasn’t in shape to eat it by then, but every race should have pork chops and bacon!  🙂

Applesauce packets.  Yum.  I’ve been experimenting with them.  Those go down very easily.  The problem is they don’t have much calories.  Don’t care, they taste good even when I wasn’t feeling well.  Perhaps I’ll experiment with other packets (perhaps some baby food packets might taste good too).

Pretzel sticks.  I wish I thought of that earlier.  I was running a huge calorie deficit, I just couldn’t think of anything I wanted to eat.  At mile 40 I grabbed a big handful of pretzels and left.  Salty, small bites, easy to stomach.  Perhaps the magical food to solve all my problems?

Bad:                On my last run I realized that I needed as simple of food as possible.  No tasty flavored gels – I bought Vanilla Hammer gels as my primary food source.  I think I need to go with unflavored (and stock my drop bag with pretzels!).

Caffeine – I figured caffeine would help keep my speed up during the back half of the race.  Perhaps, I did use 2 of my caffeinated gels.  However I need to find a better caffeine delivery system because chocolate and coffee flavored gels have too strong of a flavor to sound appetizing for me late in the race.

Attitude

Good:              I planned on having rough spots and I planned on using the clock.  That way when bad things happened it wouldn’t knock me out – I’m here all day.

Where it really paid off was at the 50K aid station.  I wasn’t having that much fun as I approach the 50K finish.  Rather than drop down to the shorter distance, I knew I had plenty of time left to make the next cut off.  I figured I could just sit in the aid station and decide in 5-10-20-30 minutes if I should drop down or continue.  If you are watching the clock, use it.

Plus it was still daylight – I wanted to run with my headlamp!  🙂

Bad:                I wonder how much of my slow pace at the end was from running out of desire and stubbornness.  There was more in the tank.  I just couldn’t get it out.