Ultra Training Camp

On November 10th we put on a Training Camp for anyone interested in learning more about running ultras.  Anything from "Your First Ultra - 50K" to running a 100 miler.  The timing was great, since it was the weekend after the Pinhoti 100 here in Alabama and a friend that ran Pinhoti come to the camp and talked about her experiences running her first 100 miler.

This is a bit long and wordy.  Sorry but there are some good points.

I drew up an outline for the camp.

Major Topics to be discussed
 Train, Never “work out”
 Set Goals, Break them down
 Training for a 50K, 50 Miles, 100 Miles
 Hydration: Training and Racing
 Fueling: Training and Racing
 Tapering
 Running The Race
 Dealing with problems during the Ultra
 Equipment

Never Workout:
    Always have a race out there you are training for.
    Develop a training plan to peak four weeks before the race.
How do you do that?
    Determine where you are now
    Go out and do a run. See how far you can run – comfortably
         Use miles or hours
    Use this test run as a starting point.
    Refer to the charts and plug in
    Build based on a schedule
         When not building, maintain fitness at a reasonable level

Select the right race, distance, location and date
    Go to Ultrarunning's online calender and select a race.
          If you have never run and ultra start with a 50K, nothing longer
    Select reasonable distance.
         Run several 50k or Marathons before moving up
         Lots to learn running 50K
    The Race you Select should be just past the end of your training schedule
    It should be close to home
    It should be a fairly easy race – not too mountainous preferably multiple loops.
        In the NE Alabama area consider Dizzy 50s, Huntsville and Tashka 50K in Tuscaloosa

The jump from a 50K to 50 miles is HUGE
     50K will take most of you 5 to 7 hours.
     50 Miles will require 10 to 14 hours to run for most
            My first 50 miles was a disaster despite having just finished Tahoe 100 two months earlier

Develop your training plan to get you to your goal.  See the training schedules at the end.
     Training
          50K
          50 Mile Training
          100 Mile Training
See the enclosed training schedules (The first 3 schedules use miles, Schedule 4 used hours)
         Schedule 1 is the standard 16 week training program for running a marathon.
         Schedule 2, I modified schedule 1 to a 20 week program for running three days each week
         Schedule 3 is a 26 week schedule for running a 50K
         Schedule 4 is a plan to take you from a 50 K to a 50 miler in 25 weeks.

Hydration: Training, Racing, 50K, 100 miles – Its all the same Practice in training what you will do in races.
     50K, 50 Mile, 100 Mile
          Training
          Racing
Electrolytes – Which are best?
         Options are: Salt Sticks, Endurolytes, Brew, Fizz, NUUN, “Salt,” Enliten
              I personally like Thermolyte Metasalt caps
     Too little – cramps, sick at stomach – Liquid in you stomach is not absorbed as fast as you drink
          It literally sits in your stomach and sloshes around.
     Too much – sick at you stomach

My electrolyte plan:  After trying every possible technique I have finally figured out (for me) simple is best.

          Take one salt tablet every hour in cool and cold weather.

          Take one salt tablet every 45 min in warm weather.
     HOT?? I really don't know. - 8 hour training runs really don’t tell you all you need to know


Water:  There are all kinds of ways to figure how much water to drink.  I just drink what I feel I need.  I drink constantly, a  little at a time.  Never a lot at once.  This is one of those things you work on in training and in your first races.
     It is possible to drink too much and this is dangerous
     Usually Dehydration is problem – especially in heat
   
Fueling:   I use only one primary fuel for training and racing – Carbo Pro.
          It is almost tasteless and totally dissolves in water. It has never upset my stomach
          There are many products out there, Perpetuem and Heed, Chews, gels, energy bars, etc.
   Training - Test in Training what you plan to eat in races.
          Figure out what you like and try it in a race.
Racing - I eat what looks good.
          chips, broth or noodle soup, cookies, cokes, PBJ sandwiches, grilled cheese,
          barbecue sandwich on roll, role-ups, pecan pie,
     Now I only carry CarboPro carbmix
     I also like Honey Stinger Waffles and usually carry a few.
     Sometimes I carry a Honey Stinger Chew block.
           Occasionally I eat a GU but rarely.
           I also carry Ginger Chews for an upset stomach.
           Another product that is great for stomach problems is Enlyten Strips.

Tapering: When to start, How much.
     How much to taper depends on the lever of training.
          If you have been training for a 50 or 100 miler and just put in three or fore consecutive weeks
                Of 8 hour and back to back runs taper three weeks
     If you plan to run a 50 K and you big runs were 5 or 6 hours you probably should only taper
           two weeks. The critical point is to be totally recovered by race day.
Rule of Tapering: Don't Slow Down!
        Maintain the same level of intensity as you did in you regular training.
    That is, Run just as hard on the taper runs, just not as long. Follow this rule right down to
     the final week. Weekend before your race, run a couple of hours at an easier pace and if
     you run during race week really take it easy. I never run the week before a 50 to 100 miler
     This is partially because there is just so much to do before a major race.
   
     If you are running a 50K that weekend you could go out and run mid week without doing
     any damage. It might even be a good idea to ease the nerves.


Running The Race: 50 Mile, 100 Mile
    Create a “Que Sheet” Have it laminated.
    After running a few 50K you will know about where you fall in the pack.
          Look at the race website and they will usually have an aid station chart with various finish times
          and cutoff for certain aid stations. The following is for a mid pack runner.
    AS 4 Lead runners expected at 11:00 AM, Cutoff is 3:00 PM. You could expect to arrive about 1:00PM
    Set up your Que sheet using this procedure. It is also good to list the cutoffs down the side.
    Only use the Que sheet as a way to see how you are doing, not as a goal you must reach.

This is a copy of my pace chart from the Grindstone 100.  The chart was actually about 2.5 X 4 inches.  Small enough to stick in a pocket .

		Segmt	Cumul		Probable		Last	Cutoff	H2O	Vsp
		Length	Miles						Oz.
Start		0	0		06:00:00	P			30	3
1 Falls Hollow		5.18	5.18		07:15:00	P	7:15P		50
2 Dry Branch Gap		9.45	14.63		10:15:00	P	10:15P		40
3 Dowells Draft		7.48	22.11	DC	12:45:00	A	12:59A		40	1
4 Lookout Mtn		8.35	33.46		03:15:00	A	3:25A		40
5 North River Gap		5.45	35.91	DC	05:10:00	A	5:20A	6:30A	50	1
6 Little Bald Knob		7.83	43.74	D	07:45:00	A	9:16A		30	2
7 Reddish Knob		4.45	48.19		09:15:00	A	10:32A		30
8 Gnashing Knob		3.37	51.56		10:25:00	A	11:48A		30
9 Reddish Knob		3.37	54.93		11:35:00	A	12:46P		30
10 Little Bald Knob		3.79	58.75	D	12:50:00	P	2:08P		40	1
11 North River Gap		7.83	66.55	DC	03:30:00	P	5:28P	6:00P	30	2
12 Lookout Mtn		5.45	72		05:20:00	P	7:54P		40
13 Dowells Draft		8.35	80.35	DC	08:05:00	P	11:16P		40
14 Dry Branch Gap		7.48	87.83		10:35:00	P	1:18A	2:00A	50	2
15 Falls Hollow		8.84	96.67		01:35:00	A	5:15A		40
Finish Camp		5.18	101.85		03:35:00	A	7:52A

Pacing
     Walk/Run This is how I run these races.
     50K Run all flat and downhill and gentle uphill.  Early in race run everything except steep uphills
     50 Mile Treat like a 100 – Run downhill, run flats, walk all uphill - I will run up gentle uphills
     100 mile Run “runnable” downhill, 1/2 to 3/4 of the flats, NO uphill (mostly)  I will run some on very long,          
             very gentle uphills as much to vary muscle usage as anything.

Aid Stations Strategy
     50K, Don't use a dropbag in an average 50K. It just wastes too much time.
          As you approach the aid station open you bottle or pull of your pack and
          have it ready to fill. Have any bottles of carb mix out to fill also.
          Barely slow down, just enough to fill bottles and grab a banana or sandwich
         * Never sit down during a 50K (with obvious exceptions)
     50 Mile Races, You will need drop bags unless you are really fast. I drink and average of
          one Carbo Pro bottle every 1.5 hours so I will need 8 if I expect to run 12 hours.
          Depending on location of AS that allow drop bags, I will start with at least 2 Carbo Pro
          Bottles, Only one with water in it.
          Only sit down at dropbag aid station, just long enough to sort through gear. Get up and out.
     100 Mile Races, Put a dropbag at every dropbag AS. Even if you don't think you will need one
          there, throw in a dry shirt, socks, towel, etc, just in case. Also put in a few extra salt
          tablets, ginger chews, carb mix, just in case something didn't get delivered where you
          needed it. Or, just in case you ran right out of the last AS and forgot something.
               Believe me, that happens in 100.
         Same Rules Apply – Never sit at an aid station unless you are sorting through a dropbag.
        Get in and out as quickly as possible.
        Pinhoti 100 has 19 aid stations. 5 minutes in each is 1 hour 35 minutes. Don't just hang out.

Problems during the race – Talk about what could be an endless list!
   Dehydration and Hyponatremia
   BONK
   Blisters
   Injury from a fall
   Hypothermia
   Progressive injuries
   Equipment failure
   Getting Lost
   Unexpected Rain
   Unexpected Heat
Good Rules to follow:
    It is always a good idea to stick a very light weight jacket in a pocket or pouch just in case
    Have a course map or directions in a Ziploc baggie
    Carry a little tape and a small knife so you can make repairs, take care of blister, etc.
    Compass?? This is probably a good idea
    Paper Towels in a Baggie, good for lots of things including toilet paper.
    Running in the Mountain out West – You have to be prepared for snow, sleet, hail and severe
         thunderstorms
    Carry a breathable jacket with hood and pants, Gloves, warm cap, tights, dry socks, etc
    It is also a good idea to have a space blanket with you.
          And this is in the Summer!!

Equipment
  Clothing
       NO Cotton!
       Experiment during training. Find what you like
       I personally like shorts with pockets. Be careful not to put too much in them.
   
    Layering – Look at the forecast. Get temp at start and high for the day. Dress accordingly.
       Dress so you will be a little uncomfortable the first mile on cool or cold days.
      Experiment during training
     Gloves, arm warmers and hat are easy to pull off as it warms.
     If it is going to get hot later, don't start with a heavy base layer. You will have to stop and take
          everything off to remove it.
     I put on a bottom layer that is what I intend to end up wearing at the end.
     If you run with a hydration pack you will have to remove it every time you remove a layer.
     You might want to leave a drop bag in a 50K at an early aid station just so you can drop off a jacket
         or gloves that you no longer need

In a 50 or 100 miler you have to consider that if it started off cold it will likely get cold again at night.
     Either have extra warm clothing stashed or keep it with you.
   
    Hydration – Choose what you like
         If I am not using trekking poles I always carry Nathan Hand Held 20 oz. water bottles
         If I am using poles then I wear my Nathan 2 Liter or 3 Liter Hydration Pack
         Some people like Belt water carriers
         I do use the Nathan Quick Draw for the 10 oz bottles of Carbo Pro
    Night Running – Go out and practice this. You will love it.
         One light source, flashlight - best,  Headlamp - OK,  waste belt light - Not good .
              Headlamp leaves everything flat. 2 dimensional - you can direct beam where needed
              Flashlight good - can see shadows (3 dimensional) dirct beam where needed.

     Use two light sources. Best alternative
         Flashlight and headlamp works great
         Waste lamp and headlamp works great
         RULE: If you will be running into the night, always start with a small flashlight in a pack or pocket.
              Just in case! Keep it as a backup
     Place headlamps and flashlight to use overnight in a dropbag before you think you will need them
     I also always carry an extra set of batteries for each.

Trekking Poles – They are great for races with long climbs
     Black Diamond Z-Poles are far and away the best.
     Don't carry them for hours for one climb as at Leadville 100. Stash them in the dropbag just before.

Shoes? Try different kinds until you find something you like. Stay with that shoe.
     at least till you want to try something else

Gaiters – YES - YES and Yes! Do I need to say anything else?
     I like Dirty Girl Gaiters. You can make a fashion statement with them.
     They are cheep and work great. I ran the Grindstone in a pair and in 35 hours I never removed
     a shoe for any reason. No trash, no sticks, no rocks, nothing.

Recovery
Maintaining a certain fitness level
Injuries – Obvious & Not so obvious
Drop Bags

Schedule1
	Standard 16-Week Marathon Training Schedule in miles
	Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Total
	1	3	Rest	4	3	Rest	5	Rest	15
	2	3	Rest	4	3	Rest	6	Rest	16
	3	3	Rest	4	3	Rest	7	Rest	17
	4	3	Rest	5	3	Rest	8	Rest	19
	5	3	Rest	5	3	Rest	10	Rest	21
	6	4	Rest	5	4	Rest	11	Rest	24
	7	4	Rest	6	4	Rest	12	Rest	26
	8	4	Rest	6	4	Rest	14	Rest	28
	9	4	Rest	7	4	Rest	16	Rest	31
	10	5	Rest	8	5	Rest	16	Rest	34
	11	5	Rest	8	5	Rest	17	Rest	35
	12	5	Rest	8	5	Rest	18	Rest	36
	13	5	Rest	8	5	Rest	20	Rest	38
	14	5	Rest	8	5	Rest	9	Rest	27
	15	3	Rest	5	3	Rest	8	Rest	19
	16	3	Rest	3	Walk 2	Rest	26.2	Rest	34.2	Race
Schedule2
	My 20 Week Marathon Training Schedule in Miles
	Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Total
	1	Rest	3	Rest	3	Rest	5	Rest	11
	2	Rest	3	Rest	3	Rest	5	Rest	11
	3	Rest	3	Rest	4	Rest	5	Rest	12
	4	Rest	3	Rest	5	Rest	7	Rest	15
	5	Rest	3	Rest	5	Rest	7	Rest	15
	6	Rest	4	Rest	5	Rest	8	Rest	17
	7	Rest	4	Rest	6	Rest	8	Rest	18
	8	Rest	4	Rest	6	Rest	10	Rest	20
	9	Rest	4	Rest	7	Rest	10	Rest	21
	10	Rest	5	Rest	8	Rest	10	Rest	23
	11	Rest	5	Rest	8	Rest	12	Rest	25
	12	Rest	5	Rest	8	Rest	14	Rest	27
	13	Rest	5	Rest	8	Rest	16	Rest	29
	14	Rest	5	Rest	8	Rest	16	Rest	29
	15	Rest	6	Rest	8	Rest	20	Rest	34
	16	Rest	4	Rest	8	Rest	15	Rest	27
	17	Rest	6	Rest	8	Rest	20	Rest	34
	18	Rest	5	Rest	8	Rest	18	Rest	31
	19	Rest	3	Rest	3	Rest	8	Rest	14
	20	Rest	3	Rest	2	Rest	26.2	Rest	31.2	Race
Schedule3
	My 26 Week 50K Training Schedule in Miles Run
			Recovery		Speed		Trail
			Run		Run		Run
	Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Total
	1	Rest	3	Rest	3	Rest	5	Rest	11
	2	Rest	3	Rest	3	Rest	5	Rest	11
	3	Rest	3	Rest	4	Rest	5	Rest	12
	4	Rest	3	Rest	5	Rest	7	Rest	15
	5	Rest	3	Rest	5	Rest	7	Rest	15
	6	Rest	4	Rest	5	Rest	7	Rest	16
	7	Rest	4	Rest	6	Rest	8	Rest	18
	8	Rest	4	Rest	6	Rest	8	Rest	18
	9	Rest	4	Rest	7	Rest	8	Rest	19
	10	Rest	5	Rest	8	Rest	10	Rest	23
	11	Rest	5	Rest	8	Rest	10	Rest	23
	12	Rest	5	Rest	8	Rest	12	Rest	25
	13	Rest	5	Rest	8	Rest	12	Rest	25
	14	Rest	5	Rest	8	Rest	14	Rest	27
	15	Rest	6	Rest	8	Rest	12	Rest	26
	16	Rest	6	Rest	8	Rest	16	Rest	30
	17	Rest	6	Rest	8	Rest	18	Rest	32
	18	Rest	6	Rest	6	Rest	18	12	42
	19	Rest	6	Rest	10	Rest	20	Rest	36
	20	Rest	6	Rest	10	Rest	16	Rest	32
	21	Rest	6	Rest	6	Rest	20	15	47
	22	Rest	6	Rest	6	Rest	24	Rest	36
	23	Rest	6	Rest	6	Rest	24	Rest	36
	24	Rest	6	Rest	6	Rest	16	Rest	28
	25	Rest	6	Rest	6	Rest	10	Rest	22
	26	Rest	3	Rest	2	Rest	32	Rest	37	Race
Recovery
	Weeks	Weeks Following a 50K
	After	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Total
	1	Rest	3	Rest	3	Rest	5	Rest	11
	2	Rest	6	Rest	6	Rest	10	Rest	22
	3	Rest	6	Rest	6	Rest	12	Rest	24
	4	Rest	6	Rest	6	Rest	15	Rest	27
	5	Rest	6	Rest	6	Rest	15	Rest	27
Schedule4
	50K to 50 Miles – 25 weeks - Listed in Hours Run
			Recovery		Speed		Trail
			Run		Run		Run
	Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Total
	1	Rest	1	Rest	1	Rest	3	Rest	5
	2	Rest	1	Rest	1	Rest	3	Rest	5
	3	Rest	1	Rest	1	Rest	3	Rest	5
	4	Rest	1	Rest	1.5	Rest	4	Rest	6.5
	5	Rest	1	Rest	1.5	Rest	4	Rest	6.5
	6	Rest	1	Rest	1.5	Rest	4	Rest	6.5
	7	Rest	1	Rest	1.5	Rest	5	Rest	7.5
	8	Rest	1	Rest	1.5	Rest	5	Rest	7.5
	9	Rest	1	Rest	2	Rest	5	Rest	8
	10	Rest	1	Rest	2	Rest	4	Rest	7
	11	Rest	1	Rest	2	Rest	6	Rest	9
	12	Rest	1	Rest	2	Rest	6	Rest	9
	13	Rest	1	Rest	2	Rest	5	Rest	8
	14	Rest	1	Rest	1.5	Rest	6	Rest	8.5
	15	Rest	1	Rest	1.5	Rest	6	Rest	8.5
	16	Rest	1	Rest	1	Rest	5	5	12
	17	Rest	1	Rest	1.5	Rest	6	Rest	8.5
	18	Rest	1	Rest	2	Rest	7	Rest	10
	19	Rest	1	Rest	2	Rest	8	Rest	11
	20	Rest	1	Rest	1	Rest	6	6	14
	21	Rest	1	Rest	2	Rest	8	Rest	11
			Taper
	22	Rest	1	Rest	1	Rest	6	Rest	8
	23	Rest	1	Rest	1	Rest	4	Rest	6
	24	Rest	1	Rest	1	Rest	2	Rest	4
	25	Rest	1	Rest	0	Rest	50 miles	Rest	51
					Recovery
	26	Rest	0.5	Rest	1	Rest	2	Rest	3.5
	27	Rest	1	Rest	1	Rest	3	Rest	5
	28	Rest	1	Rest	1	Rest	3	Rest	5
	29	Rest	1	Rest	1	Rest	3	Rest	5
	30	Rest	1	Rest	1.5	Rest	4	Rest	6.5

Grindstone 100 - Race Review

October 5, 6 & 7, 2012 was the "dates of the Grindstone 100 in Swoope, Virginia.  The three days is not an error.  The race started Friday night at 6:00 PM.  I ran all night Friday night, all day Saturday and all night Saturday night, that is, until 5:00 AM Sunday Morning.  Thirty five grueling hours up some of the most difficult rails I have ever run (and Walked.)  I run almost all downhill in 100 mile races.  I had to walk long stretches of gentle downhill in Gringstone.  It was just too treacherous to run.

The idea of the 6:00 PM start is to give the elite runners a chance to actually run all night.  They are so fast that they start a 100 miler in the morning they finish in the middle of the next night, unlike the rest of us that always have the privileged of running all night.  To give you an example of "FAST," I was less than half a mile out of North River Gap at mile 35.91 when I me Karl Meltzer heading for the finish.  It was still dark that first night of the race.  He had covered 72 miles in the time it took me to go a little over 36 miles.  Karl went on to win in 17:13 beating Neal Gorman by 33 minutes.

Check-in, before the start

 Trying to relax a few minutes before the start.

Marye Jo seemed quite relaxed.

The Grindstone 100 Sign is the start and finish.

I did get a good nights sleep on Thursday night.  Marye Jo and I were staying at a bed and breakfast in Staunton, VA, about 25 minutes form the start.  We got up and ate a good breakfast then went to look for the two aid stations where Marye Jo could meet me.  After driving around for about one and a half hours we finally found the North River Gap AS located at a trail head in the George Washington National Forest.  Actually, the entire race is run in the Nation Forest.

I think I look pretty fresh to have just run the first 1.5 miles.  Only 100.35 miles to go!

The run begins with a relatively gentle climb of about about 1,300 followed by a 700 ft descent to the first aid station at mile 5.  The real clue of what was to come was not the climb but the terrain.  As we followed a small creek behind the Boy Scout Camp (Camp Shenandoah) I paid little attention to the really rugged nature of the terrain.  That is "Rocks" lots of rocks.  Not the kind that is like running on an uneven sidewalk, the kind that is like running over a slag pile.  At one point in the first few miles I was actually Dead Last in the run.  I have never been Last.  At the first aid station, Falls Hollow, I was #150.  A total of 158 actually started the race.

Course Profile

After the first aid station, which had run out of water, by the time I got there, we started up the 4 mile 4,500 ft climb to the top of Elliot's Knob.  For comparison, the first climb, and longest, at The Wasatch 100 is Chinscraper.  It climbs about 4,000 in 5 miles.  The climb to Elliot's Knob really isn't too bad.  You are fresh and 2 miles of the climb follow a very steep gravel road.  After reaching the summit we dropped back down to the ridgeline of The Great North Mountain.  Basically, the race followed the ridgeline of most of the 50.93 miles out to the turnaround at Gnashing Knob and back to the start.  By following the ridgeline I mean right on top of the ridge.  Most of the run the terrain dropped off on both sides of the trail.  This made for some spectacular views at least when it was daylight.  Much of the early part of the course I never say in the light.

Following the ridgeline also made the race really tough.  Most mountain trails use switchbacks to make the steepest climbs a little less strenuous.  Not Grindstone.  The trails ran straight up the side of the mountains often for hundreds or thousands of feet.  I found myself making tiny switchbacks on two foot wide trails.  When the trail was too narrow for tiny switchbacks, I alternated left and right crossover steps (like a speed skater.)

After Elliot's Know the trail started a long descent down to the Dry Branch Aid Station at mile 14.6.  Despite the fact that much of this 2,300 ft descent is relatively gentle I probably had to walk half of it.  The trail is covered in plate like rocks from the size of a fist to several feet across and averaging about one inch in thickness.  There are thousands of them along the trail and piled on top of each other.  Many are unstable so that when you step on one it shifts or slides and tends to throw your balance off.  A couple of miles of this isn't too bad.  One hundred miles of it gets tough.  The worst of these rocky sections are located near the tops of the mountains.  Climbing up over them was just exhausting.  Trying to run down them was really tricky and downright dangerous in the later miles of the race.

The descent from the top of the mountain to Dry Branch AS and the next descent from the top of the ridge to Dowell's Draft AS, mile 22, were the exception to "following the ridgeline."  The upper parts of the trail traversed across the steep face of the mountain.  Combine the tricky natures of the rock strewn trail with a very steep dropoff below the trail and "you don't want to fall."  It would really hurt and in places, very difficult to climb back up to the trail.  Now remember, the first time I encountered these treacherous sections of trail was between mile 10 and 20.  The next time I was crossing this section was from mile 80 to 90, early Sunday morning with a very strong and very cold wind blowing all along the ridge.  I do not mean to imply that this was the only place the rocks were this bad.  They were this bad all over the course, this was simply the greatest concentration in one area.

It is amazing the state you mind is in during a one hundred mile race.  I really have difficult remembering most aid stations, where they were, what they looked like or any thing else.  For example, Dowell's Draft was one of three aid stations that allow drop bags, yet I really didn't remembering anything about it during the run until I returned to it the second time on the way back.  Nothing!  Outbound, everything was kind of a blur.  I think because I was trying to get through the first half as quickly as possible and just didn't pay much attention or spend any time at the aid station.

At sunrise Saturday morning I was on the ridgeline of Lookout Mountain (I think.)  This section is fairly level (comparatively) with steep slopes dropping down on both sides of the trail.  The view of the sun first coming up over distant mountains was beautiful.  It was also behind me so I didn't spend much time looking back over my shoulder.  I do wish I had brought my camera with me.

I reached Little Bald Knob, another drop-bag aid station at mile 43.7.  From there to the turnaround things were a little easier.  For the next 7.8 miles we were running on gravel roads and about 2 miles of pavement.  This was a great relied although the final 700 ft climb up to the turnaround at Gnashing Knob was tough.  I reached the aid station 15:28 and felt really good.  By the time I reached Reddish Knob, mile 48.19, I had moved up to # 109 and by the time I got back to Reddish at mile 54.93 I was 97th.  At least I was not last anymore.

Marye Jo met me at North River Gap at mile 66.55 and was I ever happy to see her (As Always!)  She had all my stuff laid out on a large rock and our folding chair set up next to it.  I did sit down for a few minutes and regrouped for the final 35 miles.  I gave her a hug and said good by and headed up the road only to realize I never added any water to my hydration pak and it is 5.4 miles to the next AS.  I went back about 100 yards and added the proper amount of water and was off again.  Sometime after that we hit one of those climbs that goes straight up the side of the mountain.  It felt like a 25% grade although I would guess it was not that steep.  It went on for, I would guess 800 or perhaps 1000 feet of elevation gain.  I didn't think I wild ever get to the top.

I still felt good but I kept thinking about how bad things were about to get.  Actually, the next stretch is not bad at all.  This is the part of the trail where I watched the sun come up and the trail is fair with no huge climbs.  I watched the sun set while running along the same trail where I watch it rise.  I guess that is appropriate.  Is it got dark I realized there were very few reflective course markers.  On the way out there were every one or two hundred yards.  Now they were as far apart and half a mile or more.Someone had removed many of the reflective tape course markers and the marking ribbons in this section and the next.  When you are running down a trail in the night, miles from anywhere you get a little concerned without trail marking.  I worried about being off course.  All I could do was watched carefully and hoped I didn't miss a turn.  I didn't.

I got back to Dowell's Draft still feeling good, ate a cup of soup, drank a coke, ate some chips, grabgbed drop-bag supplies and headed out for the first of three "Killer Climbs."  The trail climbs steadily for a mile or so then begins to get steeper.  Soon the trail reaches the ridgeline and continues to climb.  I began to get cold with the wind blowing strongly over the ridge so I put on my jacket and heavier gloves.  That helped but it was still cold.

The trail winds for a while as it climbs up the shoulder of the mountain, then starts around the face.  The trail trail continues to climb as it enters the first of the incredibly rocky sections I talked about earlier.  Finally I hit some switchbacks and saw some headlamps several hundred feet above me.  About that time the moon appeared over the mountain and I knew the weather was still OK.  The forecast predicted a storm and cold front to arrive about 4:00 AM and up until the last aid station I had been on my schedule to finish before 4:00 AM.  As the trail got steeper and rockier I slowed to what felt like a crawl.

Finally I reached the top of the climb and started back down to the Dry Branch AS at mile 87.  After that there would be about a 4 mile climb to a short traverse to a very rugged one mile traverse (the rockiest and most treacherous of all,) then the 4.5 mile descent down the steep road to the bottom and the final aid station.  This 8.8 mile section was the longest 8 miles I have ever covered.  The climb up went on for ever.  I kept thinking I had reached the top only to realize it just continued up even more.  By now the wind was howling and really cold  I was actually was moving faster than I otherwise would have knowing that at some point I would head away from the ridgeline and mover around the lee side of the mountain and out of the wind.  And finally I did reach the traverse away from the ridge, but of traverse went on for what seemed like an eternity but I was out of the wind. And there were just as many rocks here as on the climb.  I actually had to walk much of this almost flat section.  I was just too tired to deal with running on the treacherous terrain.  Then there was this mud puddle, right in the middle of the trail not 100 yards from the 2 mile long gravel road that drops down to the end of the race.  As I tried to get by it without getting my feet muddy, I slipped in fell in the mud beside the puddle.  At least not in the puddle.

Now the fun.  I started down the smooth but very steep road.  I could not remember if the road went all the way to the bottom or not so I just ran.  About two mile down some's pacer was motioning to an obscure trail to the left into the woods.  I might have missed it if he had not been there.  We were back on about a mile of single track trail which came out on another trail along a creek.  Finally the trail hit a level road that lead all the way to the final aid station.  I borrowed a phone to call Marye Jo and tell her where I was and that I should be there in about 45 minutes, maybe an hour.  I had 5.2 miles to go.

This shows what state my mind was in at the time.  If I had been running the 5.2 miles on relatively level paved road I could do that.  Even as tired as I was. (In an hour.)  But I had a 700 ft climb in front of me and about 4 miles of some of the worst trails on the course.  I think it took me closer to 2 hours to cover the distance.  I even had a close encounter with a skunk about 1 1/2 miles form the finish.  That slowed me down in a hurry! I had been running almost all the flats and downhill and really pushing uphill, to the point some guy criticized me for moving so fast. He kept asking me "What do you expect to find?" I had no idea what he meant.  What I finally had to have him explain was that he was asking "Do you think the finish is at the top of the hill?"  I didn't bother to answer and blew on by him.

By the time a was on the back side of the lake, less than a mile from the end I was really tired.  I was reduced to walking 20 or 30 seconds and running 20 or 30 sec.  Finally I crossed the spillway and was on the dam about 800 yards from the end.  I noticed it was sprinkling rain.  I "hurried" on around which translates to "I was moving" but did manage to run the rest of the way to the finish, where Marye Jo was out there yelling for me as I came up to the end.  She gave me a hug and took a couple of pictures at the finish and we went in the dining hall to sit down out of the cold.  I sat a few minutes and realizing there was no food we decided to go to the car.  As we walked out again, not 5 minutes after entering the building, it was pouring rain.  I could not run now so I walked to the car, maybe 400 yards away, and by then I was freezing and shivering uncontrollably.

The Finish - I was actually running!

Finished!!!  In more ways than one.

The plan had been for me to go take a shower at the camp, about an 800 yard hike from the building I had just come from which was 400 yards from the car.  Then, since I had expected to get in about 4:00 AM, sleep in the back of the car for a few hours and drive back to Knoxville for Sunday Night.  I was too tired and too cold to even consider going back out in the rain.  We decided to drive back to Staunton and try to find a room.  (It was now about 5:15 AM)  We got down the road a few miles and I realized I did not get my drop bags.  We turned around and drove back to the camp, hiked back up to find the bags, in the rain.  We found them, out in the rain, sorted through them to find my bags and made our way back to the car.  Now I was freezing again.  I don't even remember leaving the camp.  I passed out as soon as I sat down in the car.

Marye Jo managed to convince the manager at the Howard Johnson that he should let us have what might be the last room in Staunton and he said we can sleep as long as we wish Sunday afternoon.  By then it was daylight.  I took a long, very hot shower and passed out again.  We woke up about noon, both very hungry and went to a local favorite and had a wonderful, huge, breakfast.  (Ham, eggs, pancakes, lots of pancakes, lots of syrup, orange juice and lots of coffee.)  Then we drove back to Sevierville, TN, by Pigeon Forge so we could eat dinner at Applewood Farmhouse Grill. I think it rained all the way but I really don't remember much of the trip.  I just slept.  I do remember eating several of Applewood's apple fritters.

Monday, we drove the rest of the way back to Birmingham and I was actually recovered enough to drive.  I didn't do much Tuesday or Wednesday but I ran 6 miles Thursday and had a very good run.  I actually ran a little faster than usual.  We will see how things go from here.

Hydration - KIS works

I just finished running the Grindstone 100 in Swope Virginia last weekend.  It was the hardest run I have ever done, by far.  It has 23,200 ft of elevation gain, very similar to Wasatch and Tahoe and much lower elevation.  So why was Grindstone so tough.  Simple, the most difficult trails and steepest climbs I have ever encountered in race.  Many of the sections near the ridgeline appeared that someone piled "plate" type rocks from the size of you fist to the size of a trashcan lid on top of each other for miles.  I thought we had some bad trails here in Alabama.  Nothing like this.  But the point of this post is not the race, but what I learned in the race.  (I will have the race report ready in a day or two.)

In past years I have tried several types of electrolyte supplements in 100 mile races.  The first were Enlyten Strips.  They worked great in the Pinhoti 100 and Leadville 100, but there is a problem with them.  You place one strip between you cheek and gums and let it dissolve.  As soon as one is gone put in another.  By the end of both races, the inside of my mouth where I had been putting the strips was burned to shreds.  It didn't hurt but you could pull small pieces of tissue out for days.  That makes me nervous so I no longer use them.  I will say one thing in their favor and I plan to buy more for this use, they are great for settling  you stomach.  Start feeling sick at you stomach, eat a couple of strips like candy and in 5 minutes you are fine.

At Tahoe, I switched to NUUN tablets.  I did fine with them an training runs, but in the race they proved to be a disaster.  You just cant keep the water/electrolyte balance right.  I got them off twice in the race, the first in the afternoon, but I figured out what I had done pretty quickly and resolved the balance by dumping all my water out and starting over at the next aid station.  That night was another story.  I ended up walking for several hours because I was so sick at my stomach.  Finally, about 5:00 AM I figured out what I had done, again, and dumped all my water out again and started from scratch.  In 45 minutes I was getting back to normal.  The problem was I was getting the electrolyte balance too strong.

At Rocky Raccoon, in February of 2012 I just used electrolyte capsules.  I never got sick the entire race so I decided to use the same thing at Grindstone.  I took Thermolyte Metasalt capsules and in the 35 hours it took me to finish Grindstone, I only felt mildly sick twice and one ginger chew cured that each time.  I never had to slow my effort once.  I took one capsule just before the 6:00 PM race start and one each hour thereafter.  It really doesn't get any simpler than that.  Most running stores don't sell these caps so I usually order them from a biking or tri store.  Here is a link Tri Sports where I occasionally purchase tri supplies. http://www.trisports.com/thsoca.html

There is another real plus to using electrolyte caps.  They are cheep compared to other supplements.  One hundred capsules for $20.00 seems to be the average.  I have tried Salt Sticks and a few others, but I really like these.  Give them a try on a few training runs.  This is one of the few products I will recommend.

By the way, I ran in my new Brooks Pure Grit trail shoes and Swiftwick socks.  (This is my third pair of Pure Grits.)I wore my "shake skin" pattern Dirty Girl Gaiters over them and in the entire 101.8 miles I never removed either shoe.  Give Swiftwick socks a try too.  I am assuming you already have a pair of the gaiters.

Birmingham Stage Race

Birmingham Stage Race

The Mountain High Outfitters Birmingham Stage Race is now just over one month away.  The North Face is a race sponsor and will provide technical wicking shirts for the event.  We will order the shirts on October 1st so sign up before then to be sure of getting a race shirt.

Ultra Trail Running Training Camp

On November 10th and 11th we will be hosting a training camp for anyone interested in learning more about running ultras.  The camp is FREE.  Just sign up.  It will be held at Oak Mountain State Park.
Here is a link to the website: Birmingham Ultra Trail Running Training Camp

This will be a training camp for anyone interesting in learning "How to Run an Ultra" no mater how much or how little running experience you have.  The course will be designed to giver participants the knowledge necessary to go out and successfully complete an ultra.  We will cover how to run everything from a 50K to 100 miles.

Day one we will cover the basics.  We will discuss such things as how to stay hydrated and fueled during long training runs and races, how to determine what you can eat on the run, when you will need dropbags and what you should put in them.  We will also talk about clothing, equipment, night running, pacing, weather, efficient use of aid stations, etc.  The discussion will be broken down into related elements.  Following each segment we will go out as practice what we talked about.  We will have a full aid station set up and run far enough to need it.  We will simulate race conditions as close as possible.  (Clothing and equipment could be an entire weekend course.)

Sunday will be slightly more advanced and cover such subjects as how to set up a training schedule geared to a specific ultra, where to peak and how to tapaer.  We will go into more detail on some of the things discussed Saturday.  We will plan out a race strategy for a 50 mile race and a 100 miler.  We will talk about how to run up hills and how to determine if it is best to walk uphill or run up.  We will also cover going downhills and then we will go run a few hills.

Camping will be available near or at the location of the training camp.  For those camping, we might just get caught up on the mountain a little too late and have to finish a run in the dark.  There will be a small fee for camping in Oak Mountain State Park.  (Bring headlamps and flashlights, Yes, both!)

The Camp is sponsored by Fleet Feet Sports and Mountain High Outfitters and we will have equipment available to try out or purchase.

More information to come and a full outline will be available soon including a list of things you should bring.