Tahoe Rim Trail 50-mile Endurance Run....My Turn.

“A Glimpse of Heaven….a Taste of Hell”......Take 2

Last year I had the pleasure of pacing an ultra-runner for the Tahoe Rim Trail Endurance Runs 100-mile race.  I paced him for most of the final 50 miles.  Since the moment we finished that day, I wanted to run the 50-miler for myself.....because 100 miles is just CRAZY.

Take the road less traveled....every time.

Some race registrations just aren't as simple as your normal 5K, 10K, Half Marathon, Marathon, etc.  Quite a few ultras, anymore, have lotteries to determine who gets to run.  And, quite often, you have to run a qualifying race to even put your name in the hat for the lottery.  In October, I attempted my first 50-miler with the intention of finishing under 13hrs so I could put my name in the 100-mile lottery.  Unfortunately, I DNF'd (Did Not Finish) at mile-44, ending my chances for the TRT100 lottery this year.  Fortunately, the Tahoe Rim Trail Endurance runs didn't require me to provide a qualifying race for the 50-miler, but only 55% of all entrants got selected.  So, late December 2014, we signed me up for the lottery.  And, on the early morning of January 1st, our credit card was charged and we knew my name had been drawn.

For my birthday, in late January, Angela gave me a book by ultra-runner Hal Koerner (Hal Koerner's Field Guide to Ulrarunning).  Even if you aren't willing to go the distance of ultras, I highly suggest his book for all runners.  Advice for everything from diet to race day tactics.  At the very back of his book was a training plan for 50M/100K distances.  The basic gist of the training plan was shorter mileage during the week (6-10miles per day) with back-to-back long runs on the weekends and rest days on Monday.

Find a plan and stick to it!

So, the last week of March, I started the training plan (my first-ever training plan) by skipping the first four days due to a vasectomy the week prior (Ha!).  For the next 15 weeks, I did my very best to stick the plan.  I ran in rain, lightning, heat, mud, etc.  I would put in over 900miles (56+ miles/week), 3 pairs of shoes and countless hours.  Unfortunately, most of my miles were on pavement, but I made the effort to put the back-to-back long runs on the weekends on trails at local state parks.  The time commitment on the weekends was strenuous on my family, but it was something we discussed and agreed upon prior to the start of the plan.

Race Week

This year, we decided to make the race a family affair.  We drove out to Lake Tahoe a week early and spent the week forcing our children to hike the Tahoe Rim Trail each morning.

Hiking up and down the Tahoe Basin

The payoff.....wading in Lake Tahoe!

If you have never experienced the Tahoe Rim Trail or the Tahoe Basin, I highly suggest you plan a week there.  The children might have complained each day, but at the end of the week, they had hiked over 20miles on the mountaintops surrounding beautiful Lake Tahoe.  Throughout our hikes, I told them to keep their eyes peeled for a glimpse of a bear.  We never saw one during our hikes, but as we returned one evening, we were greeted by a baby black bear on our back porch!

Right in the back yard!

Friday night, I packed my hydration pack.  Bars, S-caps, first-aid kit, etc.  I laid out my race outfits (yes, plural....ultras are long races, and a change of clothes is a refreshing moment in the middle of the race).  I checked, and I double-checked.  Everything was there.....I thought.

Race Day

Finally, Saturday, July 18th, arrived.  You never get a good night's sleep before a race (but two days prior you should!).  I was up at 3AM.  I laid in bed running thru the course in my head, like I had done on all the countless runs the prior 16 weeks.  I knew the course.  I knew what laid ahead.  It was finally time to reap the rewards.

Ready to roll!

We made our way to the starting line.  Like the prior year, nothing special occurred.  The race director welcomed us, played a recorded national anthem, and sent us on our way.

The first 5 miles was a steady, but not steep, climb to Marlette Lake.  Since there were so many runners, it was just a single file hike for about 4 miles.  A quick downhill and then a 2-3mile uphill towards the Hobart aid station finally separated the pack and I was able to run for the first time.

Climbing the hillside to Hobart aid station.

Hobart aid station is a wonderful site to see because after the aid station, is a quick climb up Marlette Peak where the views of the race finally start in earnest.

Marlette Lake (foreground), Lake Tahoe (background)

From Marlette Peak, it's mostly a 4-mile downhill on sandy single-track switchbacks to Tunnel Creek aid station.  If you are like me, you don't want to waste a good downhill.  I took those downhills fast....but still under control because those switchbacks come fast and furious.  According to the Garmin, the pace dropped as low as 6:20min/mile for the last couple miles into the Tunnel Creek aid station for the first time.

Tunnel Creek was my first full re-fuel.  They re-filled my hand-held and hydration pack.  I grabbed a banana and headed down to the course's lowest point (6,800') at Red House.  You literally plummet down the mountainside as you drop nearly 1,200' over 2 miles.  But, you are quickly reminded that every downhill comes with an uphill as you must climb 600' up to the Red House aid station.

The long climb back from Red House.

Then, in rude fashion, the course makes an abrupt U-turn and sends you right back up that 1,000' you just dropped in a return to Tunnel Creek aid station for a second visit.  The climb back up from Red house, at approximately mile 17, is where I made my first mistake.  A rock, jumping out of nowhere, caught my foot and sent me directly into a face-plant.  I immediately popped back up and continued the climb with no damage done.  Not 60' later, I slightly tripped on another hidden rock but maintained my balance.  A few choice words followed reminding myself to pay more attention for the rest of the race.

The climb back from Red house....sandy uphill.

My second trip into Tunnel Creek aid station was quick.  A piece of banana, a re-fill on my hand-held, and a quick washing to get the dirt/sand off me from my fall and I was out of there.  The Garmin said 18 miles in 3:14.  Slightly slower than my goal pace (10hrs) but respectable.

From Tunnel Creek to Bull Wheel there is only 3 miles to cover.  Those 3 miles are all uphill thru some rocky, granite, single-track on the ridge line between the Tahoe Basin and Washoe Valley.  Some spectacular glimpses of Lake Tahoe are provided between the boulders.

Bull Wheel aid station is a 'water only' stop.  But, it's an important stop because you won't see another aid station for 9 miles, the longest stretch on the course.  Of course, both the hand-held and hydration pack were topped off in preparation for the trek.

After leaving Bull Wheel, you are tossed onto the backside of Diamond Peak and onto the Incline Trail (leaving the Tahoe Rim Trail).  Once on the Incline Trail it is a nearly 2,000' drop to the Diamond Peak aid station over the course of approximately 5 miles.  It is here where I took solace in knowing that my wife and pacer would be at the bottom of the hill to greet me.  I took a moment to make a short video at mile 25 to later remind myself of my feelings at the halfway point.

My second mistake came somewhere around mile 26.  The course is VERY well marked with markers approximately every 100 meters.  I apparently got caught up in the moment of running and missed a turn.  Two other competitors followed me down the wrong path, too.  A half-mile later, we all noticed our mistake and backtracked to the turn we missed.....adding nearly a mile to our journey thus far.  What's another mile when you are going to do 50 on the day anyhow?

Diamond Peak

Diamond Peak aid station resides at mile 30.  I arrived at Diamond Peak in 6 hours and 15minutes....one of my fastest 50Ks.  A person could say this was too fast, or that my problems later on stemmed from getting to Diamond Peak too fast.  But, I was feeling great with no significant pains or injuries and I don't regret getting there as fast as I did.  I ran into the aid station to the cheers of the crowd and the smiling faces of my wife and Mark (my pacer).   It was a lively party filled with hundreds of people.  This is the only place on the course where the 50-mile runners can pick up their pacer.

Picking up Mark at Diamond Peak.

Diamond Peak has been on my mind since I was able to climb it a year ago with John.  They call it 'one of the rudest awakenings trail running has to offer'.  It's a 2-mile climb up nearly 2,000'.  I knew this was coming and it didn't scare me.  I was prepared to walk it all.  I figured if I got thru it in decent time, the rest of the race would be easy enough.

Mark pondering the climb before us.

Last year, I power-walked the mountain at Diamond Peak in under 50 minutes.  This year, I'm not sure what changed.  Perhaps I ran too hard to get to mile 30.  Perhaps I didn't eat enough.  Perhaps I had weary legs from hiking all week.

Up, up, up.....

Whatever it was, I trudged up the mountain alongside Mark in just under 80 minutes.  It wasn't pleasant.  It wasn't pretty.  It drained the life from me.  Mark talked me thru it and we were rewarded with a quick selfie at the peak.

Rewarded for the climb!

You'd think after climbing 2,000' in such a short time, you'd be thru the worst.  After Diamond Peak and a quick pit stop at Bull Wheel again, you are rewarded with a 3-mile downhill back to Tunnel Creek for the third and final time.

For one of the first times on the day, I encountered the beginning of cramps in my right groin and left quadricep.  Thankfully, this wasn't the usual cramps I encounter where I'm writhing in pain on the ground yelling obscenities.  Keeping the cramps at bay was the newest concern and the highest priority with 15 miles still left.  But, to add to the list of concerns, my stomach was not enjoying the EFS drink provided by the aid stations.  I don't usually drink EFS and I know it's not good to try something new on race day, but I had to have my electrolytes and the only thing I forgot this entire trip was my Shaklee electrolyte mix.

Mark knew what to do right away.  He knew I wasn't eating right.  He tried hard to pump me full of sodium, potassium and calories at the Tunnel Creek aid station.  I had to choke down potatoes covered in salt, chicken broth, and bananas.  The only food I seemed to enjoy was watermelon.  Unfortunately, watermelon doesn't provide much nutrition other than water and sugar.

We left Tunnel Creek and I might be able to call the one of the lowest points of the race.  I knew we had to re-trace my steps back to Hobart aid station which meant climbing back up those wonderful switchbacks I had such a fun time flying down early in the race.  Going up was a long hike.  The miles ticked away much more slowly than anticipated.

Marlette Lake again.

Finally, we crested Marlette Peak again.  Something gave me a burst of energy.  Perhaps it was knowing that Hobart aid station was so close.  Perhaps it was the sparkling shores of Marlette Lake far below me.  Marlette Lake can never fully be captured in photos and getting to it requires quite the hike commitment.  Certainly, the effort getting to Marlette is what makes it so mysterious.  No matter, I used that energy to descend the final mile or two into Hobart breaking into a run again.

This new found energy really excited me.  I knew Hobart was mile 40 and only 10 miles were left.  Ten miles seemed so insignificant and something I commonly do without thinking.  We left Hobart with that excitement knowing it was only 3 miles to Snow Valley Peak aid station.

Snow Valley Peak brought me to my knees.  I think I can say it was the lowest point of my day.  Snow Valley Peak, not Diamond Peak, is the highest point on the course at over 9,000'.  The 3-mile climb from Hobart to Snow Valley covered approximately 1,000' of elevation gain.  It seemed insignificant, but as we climbed it was apparent that the elevation was finally going to take it's toll on me.  My breaths were short.  I could never seemingly catch my breath.  It felt like someone was standing on my chest the entire hike up.  The tree-covered mountains gave way to fields of flowers and boulders.

Climbing Snow Valley Peak.

We climbed.  Higher and higher.  Marlette Lake faded into the distance as more of Tahoe came into view.

Finally......I mean.......FINALLY.......we could see Snow Valley Peak aid station.  Snow Valley Peak aid station is manned by the Boy Scouts from Carson City.  They use binoculars to see your race bib from a distance and they greet you by name (as they look it up).  I half-jogged to the aid station and plopped myself down into one of the chairs.

It is here, where I couldn't breathe any longer, at mile 43 that I very nearly broke down.  I wouldn't eat what Mark was offering me.  I'm pretty sure I was on the verge of crying.  Left quad hurt, right calf hurt, right groin hurt, lungs hurt, etc.  There was only 7 miles left, and it was all downhill.  I know that sounds wonderful, but try running downhill for 7 miles in a row sometime.

We left Snow Valley Peak slowly.  The final 7 miles, Mark prodded me to run.  I think we ran about one-tenth of a mile at a time followed by a quarter-mile walk for the duration of the descent.  Every time I stopped running I would grunt and chastise myself.  I knew I should be running this downhill, but I just couldn't.  I was broken.

With just 2 miles left, we made it to the bottom of the mountain and onto the sparkling shores of Spooner Lake.

Spooner Lake

Even with the finish line in sight and within earshot, it wasn't enough to get me running 100% of the time.  We kept up the run/walk tactic.  With less than a mile to go, we finally broke into a jog/run to the finish.
 

 

In the end, I came to Tahoe and did what I set out to do.  I thoroughly enjoyed myself.  Yeah, I didn't make my time goal, but I did make it to the finish, and that's what really counted that day.  I will be back to run this race again (or perhaps two loops for the 100-miler).  I left something out on that course and I want another crack at it.

None of this would have been possible without two extremely important people.  First, and foremost, my wife, Angela.  You wouldn't believe the number of times she had to get up 4 kids by herself just so I could go out for an early morning run.  She put up with afternoon runs, early morning runs, long runs, two-a-days, etc.  Through it all, she never complained one bit.  Her continual piece of advice was, "Oh, you're GOING to finish."

Secondly, Mark.  Mark has run numerous 50-milers.  Mark traveled all the way from Michigan to join me on probably his slowest 20-mile run/walk in a LONG time.  Mark's knowledge was invaluable.  I might not have listened as well as he would have liked, but I soaked it all in.  You can't put a price on a man's willingness to babysit you thru 20+ miles of hiking, running, sweating, etc.  There really wasn't a moment's pause when I decided I wanted a pacer and who I would ask.  Thanks Mark!  I promise.....next race will be stronger, better, faster!

Really, there wasn't much doubt I would finish this race.  I put in the miles.  I put in the time.  I had my head on right.  Each race presents it's own unique challenges....some brought on by yourself, some handed out by the course....but you just have to adapt and overcome.

Through the whole race, I kept reminding myself of the quote above.  I really urge everyone to step outside your normal, step outside your comfort zone and at least TRY to do something extraordinary.  You will never know your limits unless you push yourself to them!  This is just a stepping stone in my running journey.  There are bigger things to come this year alone.  And, hopefully, in the near future, I will toe the line for a 100-mile race.

Break the rules.....pay the price!

Most sports have rules.  The main purpose, for which, is to keep the sport a fair and competitive challenge.  But, like I've said in the past, running isn't "most sports."

With that said, there really aren't rules when it comes to running (except cutting the course to cheat).  There are, however, some standard 'rules' (or perhaps more like 'guidelines') of running that every runner knows and for which the only penalty for breaking them is probably humiliation and/or pain to oneself.

Just a few examples:

1. Don't break in a new pair of shoes on race day.
2. Prepare yourself mentally for the task at hand...it's not always about the physical effort.
3. Don't go out too fast.  Better to start slow and finish strong, than start strong and not finish at all.
4. Run YOUR race.
5. Don't try anything new (food, drink, gel, etc) on race day.

 "Bite off more than you can chew.....and then chew like hell." -- Peter Brock

Last year, the Psycho Wyco Run Toto Run 50K was my first attempt at the 50K distance.  And, the weather decided to provide us runners with several inches of snow the week prior.  It was brutal, with a DNF rate greater than 50%.  This year, the weather cooperated and provided us with cool temps, frozen ground, and a sunny day.....it was a good day to run!

I'm a Brooks guy.  But, I've never owned a pair of shoes intended for trail running.  I got a new pair of Brooks the first week of December.  Well, December was ~175miles and January (my biggest month ever) was ~251miles.  It reeked havoc on my shoes and a week prior to the Psycho Wycho, my shoes blew out (I mean, 425+miles on them....).  Right down to the day before the race, I was fretting over which pair of blown out Brooks road shoes I'd be wearing, knowing that whatever the choice, my feet would be getting wet and blisters could be an issue.  The day before the race, my wife and I visited Up & Running, a wonderful new shoe store in Kearney, MO.  Thanks to a sale going on and a gift card, I was able to secure a new pair of running shoes.  This time, though, a pair of trail shoes.  So, Saturday morning, I would be breaking in my new Mizuno Wave trail shoes.  And break Rule #1.

Before....

....After

With one of the cardinal rules of running already broken, it seems my mind decided why not break a few more?  I woke up the morning of the race and it just didn't feel like a running day.  I was sluggish and my mind was elsewhere.  Did I mention that my wife was due to have our 4th child the next day?  Yeah, that might have been weighing on my mind.  But, I packed up my belongings, slapped on the tights, laced up my new shoes, drug myself to the car and off I went!  Even up until the race start, I don't think I was settled on running 31+miles that day, I was simply going thru the motions.  Rule #2 broken.

Rule #3 will be forever my bane in running.  I'm a former sprinter, and I still have the legs for it.  I love the feeling of running fast.  I've just been able to add stamina to it the last few years.  I told my running buddy, Don, prior to the start, that I was going to try to run with the lead pack for a bit.  I knew I wasn't fast enough to win the race, but a solid start would get me out beyond the herd of walkers and allow me to run for the entire day.  Maybe even help me set a PR.  Well, that lead group went out about 7:30/mile (which I'm fine with running for 15-20miles, but certainly not 31...).  After 4 miles, I eased back on the throttle.  I would still come thru lap #1(10.3miles) in 11th place with a solid 1:37:01.4.  Two more laps like that, and I'd have a solid time.

Run YOUR race.  Don't try to run alongside someone else.  Don't try to follow in someone's footsteps.  Run your pace, your way, your race.  Going out fast was not exactly my attack plan for this race several months ago.  But, with a 50K already under my belt this year, I took a chance.  After backing off the lead group, I fell in behind several different people and found myself content to just follow them.  I had my opportunities to pass them, but for some reason (probably not being mentally prepared) I just settled into position.  Lap #2 wasn't bad (2:01:07.9), and my body was in good shape, but it was just slower than hoped for.  Rule #4 broken.

Still smiling!

Hey, rules are meant to be broken, right?  Well, Lap #3 brought along the usual cramps that seem to be unavoidable in my long runs.  Breaking my usual habit(and Rule #5), I grabbed chewable antacids and bananas in an attempt to rid myself of the cramps and get back to solid running.  Miles 23-27 were a struggle and mixture of cramping, hill climbing, running, etc.  But, the cramps had disappeared!  I was closing in on another 50K completion on the daunting Wyandotte County Lake course and at mile 28, I stopped and had a beer with the guys at the aid station (another unusual drink choice during a race for me), but it was a celebratory beer because nothing was going to stop me at that point.....right?

Mile 29.5 would bring the 'Three Sisters' (this is the clean version of what a lot of runners call them)....a series of 3 hills that are nearly un-runnable due to their steepness.  Right before these three hills, though, is a small river crossing and a fairly sizeable short climb.  Per usual, I decided to jump the river crossing (I mean, this is what trail running is all about).  Well, mid-air, my left leg went into a cramp and let's just say I didn't get a score from the judges on my landing.  As I lay on the ground nearly seizuring from the cramp for a few minutes, I found the time to curse myself for thinking the cramps were entirely gone.  But, with a little over a mile left in the race, I picked myself up and began to hike the hill.  Within 6 feet, there was a rock step of nearly 18".  I lifted my leg to step and dropped backwards into cramping seizures again.  More cursing.  After subsiding the latest round of cramps, I approached the rock again.  Again, I lifted my leg, and again my leg muscles responded by throwing me backwards into cramping.  Heavy cursing.  After waiting out the cramps for a third time, I didn't even bother to pick myself up from the ground.  Come Hell or high-water, I was going to finish this race.  But for this moment, some stupid 18" rock step was in my way.  I crawled.  Yes, crawled.  I'm not too proud to admit it.  For nearly 8' of the 31.25miles I traveled Saturday morning, I was on my knees, crippled from my own ignorance.  I crawled, rather pathetically, over that rock, stood myself up, and hiked the rest of that hill.  I walk/hiked the 'Three Sisters' with ease and jogged home the final 1/4-mile to another successful(I mean, I finished...that's successful, right?) 50K finish.

Yeah, I broke some cardinal rules of running on Saturday.  So, what were my consequences (if any)?

1. Found an enjoyable pair of trail running shoes.  No blisters.  No cuts.  No black toenails.  Dry feet.
2. Perhaps could have hung around with that lead group longer, but the mindest wasn't there.  Thankfully, after running 10-12miles, my mind was back in the place it needed to be to tackle the task at hand.
3. I lucked out here.  Yeah, I started too fast.  But, boy was that fun running!  The cramps later in the race were probably partly due to this.  But, I finished anyways, so the day was not a total loss.
4. My 2nd lap could have been faster, so the price I paid here was purely time.  I rectified the situation quickly and got past it.
5. Hey, you know what.....chewable antacids worked.  Bananas worked (although, I'm still no fan of running after eating them).  And beer......well, maybe I'll fill my hydration bladder with Boulevard Wheat next time!

I think the running gods looked kindly on me on Saturday.  Or perhaps my weeks/months of training beforehand helped me more than I realized.  Either way, I broke a few rules, learned a few lessons, and have no regrets about any of it.

PS--The Trail Nerds put on a first-class event. Wonderful aid stations.  Great gear!  Awesome medals!  A CHALLENGING course!

Lessons Learned

October 26th, 2015 -- My first attempt at a 50-mile trail race.

So, whenever I mention running farther than 10miles, people always ask "Why?"  I never have a good answer for them.....probably because I can't think of a reason 'why not?'  Instead of giving myself reasons why I can't, I give myself reasons why I can.

Sunday started out early.  A 4:30AM alarm clock, a quick change of clothes, and I was out the door.  A short 45-60min drive, and I was in a dark parking lot behind a set of chain stores in Blue Springs, Missouri.  The run was scheduled to start at 7AM, but you are allowed to start at 6AM if you think you'll need more time (the cutoff was something like 5PM).  Being my first 50-mile run, I thought I better take the extra time.  This would be one of my only good decisions on the day.

Early start, headlamps on!

At 5:48AM, I realized that no one else was there, and I was starting to worry.  I drove around the parking lot a bit, and low and behold, I was about 1/4mile off from the right starting spot.  I had just enough time to jump out of the car, grab my hydration pack, sign-in and get lined up.  The moment I jumped into the pack of runners, the race director said "We'll get started at 6......oh, geez, it's 20seconds past 6....GO!!!"..........and that was our 'starting gun!  It took me 7miles to realize I had forgotten my sunglasses (which I wouldn't need for a while yet, but it was one more error on the day).

My goal was 10-minute-miles.  Our first four miles were 11:23, 9:32, 9:15, and 9:16.  I was running in a pack of runners with our headlamps on and we were just cruising along in the dark.  About mile 4 or 5, I ran into a fellow named Andy.  Andy and I got to talking.  This wasn't necessarily a race, and we both understood that, so we just chatted.  We chatted so long, before we knew it, we were 23miles into the run.  Our problem was our pace.....I think every mile between 5 and 25 was sub-8:45min/mile.  While the time passed quickly with great conversation, it was too quick.  And, constantly, we both told each other that, but we pushed on anyhow because we didn't necessarily feel exhausted.

Running the miles is so much easier with conversation!

After the marathon (26.2miles), I told Andy I needed a walking break.  He continued on, while I walked for about half a mile.  I wouldn't catch Andy again, but we'd pass each other and have a quick chat a few more times.  Andy is an Ironman triathlete...his list of accomplishments was awesome.  It's great to know that we both had fairly different backgrounds that got us to the point of wanting to run a 50-mile run, yet we both were there doing it.

I finished the 50K (31miles) feeling pretty good.  I stopped at my car and grabbed my sunglasses.  The bottoms of my feet had been hurting and I suspected it was my ultra-thin toe socks that were the cause.  I love those toe socks because it keeps blisters away as each toe has it's own slot.  But, in favor of comfort, I chose to switch out to my thick comfy running socks.  Thirteen miles later I'd pay the price for that decision as my left outermost toe would dig into my ring toe and cause an open wound that I wouldn't find until later that night.

Still smiling at the 50K.

I left the start area for the last time until I'd cross it again when finishing.  Unfortunately, the sun was also finally coming up.  I signed up for this late-October race, hoping for some nice cool 40- & 50- degree weather.  Well, the high for the day ended up being 88º.

Everything after mile 31 was basically a disaster.  The sun had come up and I knew it was going to be hot.  I was drinking my water and my electrolyte drink at regular intervals.  But, I would come to find out later, it was not nearly enough, as I would end the day weighing 7.5lbs less and pretty dehydrated.  I also thought I was eating enough, but I know I bypassed several aid stations telling myself I wasn't hungry.  I should have forced food down...but it tasted awful.

At mile 37 the cramps started.  I've been able to successfully stave them off in the past, and even end them quickly after they start, but not today.  I would pop S!caps, drink water, etc.....and they would not go away.  Cramps in my inner thighs on both legs and my calf muscles on both legs would prevent me from running much after that.  I would run for 15-90seconds until the cramps started and then I would walk for 10minutes.

At mile-44, I would reach the final aid station.  They were waiting on me, and the the other two 50-milers still out on the course.  I sat at the aid station and contemplated how I was gonna do the last 6miles.  It would almost certainly be walk-running.  I didn't want my first 50-mile run to end by walking.  I was in horrible pain from the cramps.  My left toes hurt, and I had no idea (it was the cut I'd later find) why.  My sides were starting to cramp.  I'd realized I was dehydrated.  I knew the water stations were out of water, so I had to carry everything with me those final miles.  I knew there was no shade.  I didn't want to bring further injury upon myself, and so........I quit.  I had a good cry right there at the aid station and on my ride back.  It hurt bad, because quitting is rarely an option for me.

I look back now and wish I would have had my running partner join me for the final 10-12miles.  I needed someone there at that last aid station to remind me that I could have done it.  To remind me that I shouldn't wuss out.  To remind me that it's only 6 more in a journey where you've already covered 44.

Always a pleasure to make new running friends!

That night, I would spend 3-4hours laying on the living room floor, screaming in agony as muscles tightened and cramped over and over and over.  The kids were scared, but we assured them daddy wasn't mad, he was just stupid.  I had a plethora of other problems that are probably too graphic to describe here.  The next day, I would get up and drive six hours to Oklahoma, only to realize the most injured part of me was my pride.  During my drive, I would remember a quote that I had heard before, and Andy had brought up while we spent those many miles running together:

"Whether you think you can, or you think you can't, you are right." --Henry Ford

Blue Springs 50/50 lessons learned:

*Drink.  Drink.  Drink.  Don't measure how much you should drink by how you feel, but rather how much time has passed in combination with the amount of ounces of water you have drank.
*Eat.  Yeah, sometimes it literally tastes like shit......eat it.  You're gonna burn 5-7,000 calories in a 50-mile run....your body needs those calories, no matter how they taste.  Again, don't wait for your body to say it's hungry, measure it in time and calories consumed.
*Save your energy.  I was warned ahead of time, and again on race day, to take it easy and save energy.  I didn't, and I paid the ultimate price.
*Body glide.  Body glide in places you don't even imagine right now.  And, re-application every 2-3hours.
*Pacers....use them.  No one should be alone during a long run....find someone who will join you for some of it.
*Socks.  Use your trusted and true socks.  Of course your feet are gonna hurt....it's 50 freaking miles!

I know I can run 50 miles.  The multitude of bad choices brought me down this time, but there will be other chances.  This run was all about learning lessons the hard way.

Plant a tree!!!

I hate New Year's resolutions.  Yes, that 'time-honored' tradition of exclaiming a change in yourself or your habits starting with a numerical change in the calendar year.  An attempt that will almost inevitably end in failure, further discouraging the probably needed change in the future.

"The best time to plant a tree was 20 years ago.  The second best time is now."--Chinese Proverb

 

I hear people say all the time "I was never good at _____".  Why does that stop us?  You weren't very good at using the potty either, but with enough attempts, you got it down.  Why does difficulty discourage the human spirit?  This is what bothers me with New Year's Resolutions....why do you have to wait until January 1st to change?  Why waste all that time, when you could be growing now?  Plant the seed of change yesterday.......but if that didn't happen, then plant it today!!!

I remember picking up running again after quitting for nearly a decade.  I made it about 800m(1/2mile) and had to walk.  The next day, probably 801m.  The following day, I couldn't bring myself to do it.  The day after that....stopped after 400m(1/4mile) and walked the rest.  A week into it, I still wasn't running a full mile without a feeling of dying.  It was hard.  But, if it wasn't hard, everyone would do it.  "The hard is what makes it great!" Any great achievement is only made great by the adversity and challenge that went into preparing for it.

The mind throws up mental road blocks on a daily basis.  We can ignore them (and run head-on into them) or we can acknowledge them (and then hurdle them).  Just this morning, I was headed for a group run at 5AM.  I knew most of the group would back out and I'd be left to run solo with my headlamp in the darkness of pre-dawn.  Well, one lady showed up and we started off.  After half a mile, she told me to go on ahead, and after assuring that she was OK, I did just that.  Three miles in I could have turned myself back to the parking lot and finish with a nice 5K, but I told myself "Why not run another mile?".  After another mile, I said "We are already this far, let's get to the highway."  After the turn at the highway, I was headed back to the parking lot.  But, about half a mile before the parking lot, I said "Why not make a jaunt thru this neighborhood and tack on another mile?".  The end result was a 3.75-mile run turned into a 7-mile run.  Not because my body wanted to.  Not because I needed it.  But because instead of giving myself options out.....instead of making up reasons why I needed to be done (tired, lonely, dark, chilly, or it really was the first day of school), I came up with reasons to continue.  Fight mental road blocks by giving yourself reasons and incentives to go on.

 

Lastly, do something out of the ordinary.  We get so set in our daily routines that they become our daily ruts.  Find something outside your comfort zone and go for it.  Set a goal....and then double it.  If doing something sounds like it's going to throw your schedule off, I'd call it a great idea.  Add a few extra miles to your run tomorrow morning, try a new exercise, pick up a golf club, a badminton racquet, pull out a chess board, read a dictionary!  Go so far as to have people call you 'crazy' due to your ambitions, because then you know you are doing it right. 

 

If the only seed you planted 20 years ago was the seed of regret, set aside some time today to plant a seed of opportunity that will bear fruit for the next 20 years.

 

Math is easy!!

"Mathematics is the music of Reason" --James Joseph Sylvester

Most runners I know are pretty good at math.  Better than your average American.  Why?  Well, if you are anything like every other runner, you do math while you run:

•  "....okay, one mile into today's run, 7:43 passed, looking to run 7 miles today.....carry the 4, divide by 60......I started at 4:30......I'll be done by 5:24!"

• ".....10miles today, rest tomorrow, 6miles on Wednesday.....trying to get 50 in this week, Saturday is gonna have to be huge!"
• ".....9hours into this thing, 39miles gone....boy, only leaves me a few hours to get that last 11miles...."

 And, if you have been paying attention during your running career you'll probably have noticed that most shorter races are measured in the Metric System. We all have ran 5Ks, 10Ks, 100m, 400m, etc.  But, with the establishment of the current marathon distance, in 1908, of 26.2 miles, we now have longer races measured in miles.  Marathons at 26.2miles, Half-Marathons, of course, at 13.1miles, 50M, 100M, etc.  Then, to confuse you a bit more, we throw in races for the ultrarunning community of  50K and 100K.

The inner geek in me enjoys mathematics.  I may not understand a lot of it, but I'm good at it, and can do some fairly large calculations on the fly.  Many, many, many hours of pounding the pavement have been spent keeping occupied by doing math in my head (if nothing more than counting cadence).

So, this is a short blog, pointing out the beauty of math as it applies to running.......

Everyone know what the Fibonacci Sequence is?  Well, quick definition:  The Fibonacci Sequence is a sequence of numbers (starting at either 0 or 1), where each subsequent number is the sum of the previous two.  So, 0, 1, 1, 2, 3, 5, 8, 13, 21, 34, etc.  Easy enough, right?

Now, have you heard of the Golden Ratio?  Well, the math can be confusing, but basically, it's a rule of mathematics where two numbers have a ratio that is equal to the ratio of their sum to the larger of the two numbers.  The Golden Ratio is 1.61803.

Now, take the numbers of the Fibonacci Sequence and compare their ratios:

• 3/2 is 1.5.....5/3 is 1.667.....8/5 is 1.6.....13/8 is 1.625

If you keep going, the ratios of the Fibonacci Sequence are quickly approaching the Golden Ratio.

Now, back to running......almost every runner knows that 1 Mile = ~1.6Kilometers.  The actual ratio is 1:1.6093.  Notice something?  That's right.....the ratio of Miles:Kilometers is almost exactly the Golden Ratio.

Take what you've learned to this point now and head back to the Fibonacci Sequence.  Pick a number in the sequence, let's say '13'.  Your number is in Kilometers.  The preceding number is that same distance, in Miles (in this case, '8')!!  Go ahead, check it out.

• Your friend says he's running an 8K race this weekend.......Ask him, "What's your best 5-mile time?"
• You're at a track meet and they announce the winner of the 3K having a time of 8min.  You can exclaim, "Wow.....4minute miles!"  (3K=2miles, 8/2=4)
• You are trying to tell your German foreign exchange student that you ran a half marathon this weekend.  "Yeah, I ran 21K this weekend.......it was no biggie."

OK, OK, enough 'geeking out' for one day.  Next time you are out for a run, though....maybe you stretch that 10K afternoon run into a 13K, just to make it 'Fibonacci Compliant'!

Or, just slap those headphones back on and forget everything I just said........

Tahoe Rim Trail 100-mile Endurance Run (Pacing)

“A glimpse of Heaven….a taste of Hell”

This past weekend, I offered up my presence as a pacer for an ultra-runner during the Tahoe Rim Trail 100-mile Endurance Run.  I was pacing a man named John, and this would be his 7^th attempt at a 100-mile distance (he had finished 5 of 6).  A pacer’s job, as I understand it, is to keep his runner moving, motivated and healthy (as possible) during the runner’s assault on 100-miles of trails and elevation changes; to help his runner fight the lows and get the most from their highs.  Pacers get no praise.  Pacers don’t have to pay (that’s right, we offer to run 50miles for fun).  Pacers don’t get a finisher’s medal/buckle.  Heck, Pacers don’t even get to use aid stations.

Keep in mind, as a pacer, I was not allowed to join my runner until mile-50.  Everything that happened to me happened to my runner twice over.  I can’t write it all down here, so you’ll just have to ask me to tell the story, but nevertheless, here’s how a beautiful week-long trip to Lake Tahoe can punish a man……….

I awoke at 3AM on Saturday morning and made my way up to Spooner Summit for the 5AM start of the 100-mile race along the shores of Spooner Lake.  The 10-mile trek up Highway 50 from Carson City takes you up nearly 3,000’, and you wonder how a person can climb that far on foot, seven times over, in a single day.  There is nothing glorious about ultra-running.  There’s no pomp and circumstance to accompany the race.  After a quick morning ‘hello’ from the race director, an audio recording of the Star Spangled Banner, and a 10-second countdown, the runners were off.

The headlamps faded into the distance and we crew members and pacers were left to wait.  We would not see our runner again for 50-miles.  Various checkpoints throughout the day would provide us with an idea of where he was and his anticipated arrival times.  I drove back down the mountain to have breakfast and lunch with my wife.  We checked the race checkpoints every 15minutes, trying to plan when to head back up the mountain.  Finally, at 3PM, anticipation got the best of me, and I packed my bags and headed back up to Spooner Lake.

I arrived at Spooner Lake at 4PM, nearly 11 hours after the start of the race.  The clouds, like they do every afternoon in the high Sierras, started to pile up.  Most days, it just makes for a slightly overcast afternoon and a wonderful evening.  This was not to be one of those days.  The clouds gathered together, the sky blackened, and by 5PM the storm was upon us.  First, a pouring, chilling, rain.  We took shelter under the pine trees, but pine trees don’t offer much shelter from anything.  After a few minutes of rain, the hail came.  I hadn’t even started the race, and everything in my pack, and on me, was soaked.  I spent the next few hours using a propane heater to dry my belongings.  Participant after participant came thru the 50-mile checkpoint.  They all looked miserable. Quite a few of them were battling hypothermia.  Many of them wanted to quit.  I, alongside many other pacers and crew members, spent hours tending to every runner that came in.

One woman came into the 50-mile checkpoint in tears.  She kept saying “Why do I do this to myself?”  I sat her down and just talked with her.  Her name was ‘Kate’.  I took Kate’s shoes off.  I found her drop bag and a clean pair of socks.  I pulled her socks off, and notice the giant blister between her big toe and 2^nd toe on her left foot.  I asked if she wanted it drained, and she said “what’s the point?”  I told her I could drain it, and get her a clean pair of socks, and get her back out on the course.  So, we drained her blister, applied some moleskin, bandaged the area up a bit and put her socks and shoes back on.  I told her when my runner came in that she could join us and use my pacing services, too.  She was alone.  She was in a really dark spot.  Another runner came in and quit, so her pacer (Martin) was freed up.  Martin joined me in helping raise Kate’s spirit.  We spent the better part of 90minutes lifting her spirits.  Since Martin was free, he took up the pacing services for Kate.  More on Kate later……….

Finally, at 8:30, John came in to the 50-mile checkpoint.  He was talking about quitting.  His daughter, Arianna, was crewing him and she wasn’t going to put up with his attitude.  She told him he’d done this before.  She told him this was just a phase.  She tended to his food and drink needs.  He changed socks.  I spent a couple minutes loading up my pack, eager to tackle what lies ahead.

The rain and hail had brought the temperature down from the mid-80s to somewhere around the mid-50s.  We left the 50-mile checkpoint and started into loop #2.  Immediately, it was dark enough for a headlamp.  We walked and talked for about a mile before we hit the single track of the Marlette Lake Trail and I stepped in front to lead the way.  John and I had never met before this weekend, so we spent the first couple hours traversing the hills from Spooner Lake to Marlette Lake and acquainting ourselves with each other.  We did some running, but most of the time was fast walking and hiking.

Somewhere around 10PM, we stopped talking.  We mostly stopped running.  We spent the better part of 6hours hiking, in quiet, in the dark.  The clouds blocked what little light we might have gotten from the moon.  We passed several vistas that I was sure would be spectacular during the daytime.  The photo opportunities of Lake Tahoe would have been amazing.  We were hundreds of feet above the tree line.  As it were, we spent the majority of the time staring 8ft in front of our own feet at the trail, illuminated only by the lamps strapped to our heads.

During this part of the night, I began to realize that we were dangerously close to the time-limit cutoffs at certain upcoming aid stations.  The mile-80 aid station was the one in the most jeopardy.  At regular intervals throughout the night, I would pick up the pace to a slow jaunt for 3-4 paces, and look back in hopes that John would follow suit.  Time and time again, he denied my silent requests to pick the pace up.

A few minutes past 4AM, the sun began to light the sky.  The sun comes up earlier at 11,000ft.  I was still silently prodding John to run a bit.  Finally, he took the bait.  As the sun made its appearance over the horizon, and we switched off our headlamps, we had finally started to pick the pace up a bit.  The sun is an amazing provider of energy.  Unfortunately, John had already ran this loop once, and he knew what was ahead of him.  He kept talking about how he was ready to quit at Mile-80, so he wouldn’t have to climb Diamond Peak again.  I didn’t reply to his complaints, but just kept moving.  My only replies were things like “Let’s just get to Diamond Peak AS, and we can assess our situation then”.  I think this was probably the lowest point of the race for John.

We came into Diamond Peak Aid Station, Mile #80, at 7:10AM.  We had 20minutes to be in and out or we would be DQ’d.  John took a few drinks, grabbed some food, and bolted out the door.  I was amazed.  There were no complaints.  There were no 2^nd guesses.  I would like to think that the prior 2-3 hours where I finally got him to run again and the energy provided by the sun, coupled with the presence of his daughter at the Aid Station had renewed his energy levels.  At this point, I think he realized he had only 20miles to go.

I had to tend to some areas of my feet that were thinking of blistering.  I needed some nourishment.  I took care of myself and headed out the door.  I left the Diamond Peak ski chalet only to look up at the mountain before me.  THIS is why John wanted to quit.  He’d already done this.  I was staring at a mountain peak nearly 2,000ft above me.  I was tasked with climbing that peak, a distance of nearly 2miles, and doing it fast enough to catch my runner.

The road up Diamond Peak is not really a road.  You can’t drive a vehicle up it.  It’s clearly only for snow grooming vehicles.  It’s steep.  Steep can’t even explain it.  You’d walk with such small paces your toes would touch your heels.  It was sandy rock.  At regular intervals, there were places where the water runoff had cut thru the road.  Those locations were relatively flat.  We would hike from cutoff to cutoff for the next 45minutes.  Any muscle in your back would be screaming at you.  I hiked it fast.  I caught up to John at the top, but that was the mistake I had made…..

I caught John, sure enough.  But, I had expelled so much energy to do so.  He complimented me on my hill climbing skills.  I told him I was amazed he had done that twice.  I told him I needed a break at the aid station, and I would catch up to him.  That was the last time I would see John for quite a while.  I sat at the aid station, refilled all my water containers, and checked my pulse.  I was running north of 180 bpm.  Diamond Peak had taken me to the ‘taste of hell’ the race had promised.

I left the Bullwheel Aid Station with intentions of catching John.  Tunnel Creek aid station was 3miles away.  I ran hard to Tunnel Creek.  When I arrived, John was gone.  I realized I was not going to catch John, but I smiled because I had done my job.  I brought him thru the night.  I reminded him of his nutritional needs.  I pulled him back to running.  No longer were time cutoffs a worry.  He was taking it from here.

I told the Tunnel Creek aid staff that I was leaving.  It was 35miles into my day.  They told me I would have to wait 3-4hours for them to pack up the aid station before I could hitch a ride with them.  I asked for any other alternatives, and they told me I could hike/run it back to Spooner Lake…..12miles.  I took them up on the offer and headed back.  I was alone.  I was pissed for losing John.  I felt like my ‘pacing’ efforts were a failure.  On top of all that, I had ‘quit’ at mile 35, only to have to hike/run 12miles to be able to relax.  I hiked/ran those 12miles along the Flume trail, which follows the cliff sides and offers spectacular views of Lake Tahoe the entire route.  From there, I took a turn and passed Marlette Lake and made my way back to Spooner Lake.

I arrived at the finish line at about 12:30pm.  It was 47miles into my day, and 16.5hours later.  I found John’s daughter, Arianna, and we waited at the finish line for John who had made every checkpoint along the way.  Around 1:30pm, Kate finished with her pacer.  We hugged.  She thanked me and Martin.  She was in such a low place just 17hrs earlier, but she was not there now.  Less than 20minutes later, John would finish in just under 33hours.  I hope John doesn't mind....but here he is finishing 100miles....still running!

John LaCroix was amazing.  He navigated the first 50miles of that course, only to come into the halfway point wanting to quit.  He and I left that checkpoint and spent the dark, quiet hours of the night fighting the urge to quit again.  He climbed Diamond Peak….twice!  He’d run thru the blazing heat of the sun at 9,200ft.  He’d ascended and descended single track trails to the tune of 20,000ft of elevation gain.  He was hit with hail, rain, and cold.  But he came to Nevada and did what he said he was going to do…..finish a 100-mile race.

I felt terrible when I arrived home.  Achy ankles, sore feet, burning knees, drained energy, etc…..amazingly, not a single blister.  I woke up today refreshed.  I could go for a run right now, if need be.  A phone call from John made me feel better.  I didn’t fail at my pacing job.  I was given an amazing opportunity.  I got to see an ultra-running event first-hand.  I learned so many valuable lessons.  I learned that you can push your body farther than you ever imagine, and the next day....you'll be fine!  I met some amazing people.  The ultra-running community is one-of-a-kind.  I know my wife will think I’m crazy, but this is something I want to do.

I want to earn my own belt buckle.

EDIT(7/22/14):  I would be remiss if I didn't mention how I got thru 50miles without using aid stations.  I was provided ample supplies by my mother-in-law, Carol.  Carol is a Shaklee provider.  She provided me with energy chews, which I took every couple hours, or when I felt just drained.  She provided me with performance drink, which kept my electrolytes in check.  She provided me with energy bars that were small enough to pack in with my Camelbak, but full of precious calories.  I kept my body fed & hydrated using solely Shaklee products.  Many, many thanks to Carol!