Mother Road 100

With Hennepin in the immediate offing and so many first-timers running, I thought about putting together a post on what expect. Instead, I'm going to jump in the way back machine and repost a story written by a guy with my name who was trying to run his first.

Run November 13-14, 2010
Text by Eric Buckley
Photos by Jeff Carlson and John Pollihan

"Because it's there." Mallory's famous line has been used to describe all sorts of nutty pursuits. I've never really worried about it much. There's no law that says our recreational activities need to have any rationale whatsoever, much less one that makes sense. I signed up for the Mother Road 100. I don't know why and I don't really care. I just did.

And, so did 200 other folks, including fellow SLUG John Pollihan. We travel together, making the drive to Tulsa much more enjoyable. Like me, his previous long distance is about two thirds of what we'll be attempting. That means we'll be running our previous long, running for another hour or so, and still have a full marathon to go. We decide not to think about it that way.

In Catoosa (the actual finish town, just east of Tulsa), we meet my college cycling teammate, Jeff Carlson, who will be crewing for us. We pick up our race packets which are actually pretty nice gym bags stocked with all sorts of free stuff ranging from blister kits to beer. We decide to weigh in before dinner, so we can eat all we want and not have to worry about an artificially high weight in the morning. (As with getting drunk, one of the symptoms of severe dehydration is that you lose the ability to recognize the problem. Thus, some 100's have you weigh in before and during the event and pull you if you've lost too much). That out of the way, we head out for dinner at an Italian joint followed by desert at Krispy Kreme.

At 6:45 the next morning we leave for the start in Baxter Springs, Kansas (it's not even in the same state!). The trip helps drive home just how far we'll be going. We'll be running back more or less following the route of the original Route 66. Of course, not much of the original road exists anymore, a fact highlighted by the presence of one of the original bricks in each one of our race packets; certainly one of my more memorable race souvenirs.

Before the start: ignorance is bliss

Since we've already weighed in, there isn't much to do at the start except decide what to wear. The skies are overcast and there's a stiff breeze to go with the crisp fall temps. The forecast calls for clearing and a high near 60F. John and I both decide to go with a base layer under our shirts. John wears shorts while I don long pants.

We are called up a few minutes before 9AM and sent off with a surprisingly loud bang. I'm not sure what it was they fired, but it was a lot bigger than a pistol. In comical contrast, the field ambles off - the leaders laying down a pace that even the most recreational of joggers could match.

Although we have no agreement in place, John and I pair up immediately. Neither of us is harboring any aspirations beyond getting to the finish line, so we might as well keep each other company. We chat with some of the other runners and the miles go by easily. About 25 minutes in, we hit a small rise in the road. While the course has no major hills, there are many little rolls. We had already planned on taking frequent walk breaks to keep our legs from stiffening up, so we make this the first one. After 90 seconds, we start jogging again.

Making friends on the road

At 65 minutes, we make a turn and find ourselves at the Quapaw aid station (7.2 miles). Oops, we're supposed to be running 10-minute miles. It doesn't seem like we could possibly run any slower, but we try to back off. It doesn't work; despite two walk breaks the next leg (6.5 miles to Commerce) takes 61 minutes. On the next leg (4 miles to Miami) I stumble, literally, on an effective method to slow us down: I trip over a coil of wire in the shoulder and go down fairly hard. We walk for a bit while I assess the damage (all superficial) and finish the leg in 41 minutes. At the aid station we shed our base layers, (revealing a fair bit of missing skin from both knees and elbows) and give them to Jeff. It's bad enough that I've been hospital twice this year after mountain bike incidents; now it appears I can't even go for a road run without tearing myself up.

Three miles into the next leg we hit the part of the course that I've been looking forward to: a section of the original highway. I've never been much of a nostalgia buff, but I am an engineer by training and I'm always amazed at what passed for infrastructure just a century ago. When I saw roads like this in Italy, it was easy to put them in the context of "built long ago." But, my Grandparents had just bought their their shiny new Model A when this highway was built. It's not that old, but it looks like it could have been laid down by Romans (actually, the Roman roads in Italy are in a lot better shape). This crumbling, 10-foot wide track was the modern miracle that made it possible to drive a car from one coast to the other. John makes the observation that, if it hadn't rained yesterday, the passing crew vehicles would be kicking up enough dust to make this a scene from the Grapes of Wrath.

Interstate highway, circa 1927

We turn back onto the main highway and hit the Narcissa aid station (25.5 miles). If this was a marathon, we might be able to see the finish line from here. Instead, we're faced with repeating what we just did three more times. Oddly, that doesn't seem particularly daunting. Getting here at 1:01PM means we're still running a bit too fast, but it's still slower than we would go on a normal long run, so we can't be tearing ourselves up too badly. (Normal is something of an oxymoron when applied to ultrarunner training; a "normal long run" is often well beyond marathon distance.) We know we'll feel differently later, but right now we both feel pretty good.

We take a bit longer at the aid station and walk a bit before getting back to running. At 9 miles, this section is one of the longest. That doesn't really bother us because Jeff is doing such a good job of supporting us between stations. What is a little dismal is that we are running on a perfectly straight road for five miles. We've run out of things to talk about, so we just stare at the I-44 overpass getting imperceptibly closer for about 45 minutes. Enduring that monotony is rewarded with another few miles of the original grade and then it's in to Affton for our first weigh-in. The sky has cleared, but it's still relatively cool so there's no danger on that front; we're both within two pounds of last evening's reading. The aid station is manned by a friendly crew and well stocked with both hot and cold items. We resist the temptation to linger and head out in good spirits.

Fun while it lasted

The next leg is another long one (9.6 miles). Jeff stops at 4 miles to hand me another water bottle. A mile after that the road turns due west. We'll be heading straight that way for the next eight miles and we'll have a bit of a breeze in our faces. We've been taking turns on the front on all the westward sections so far and just as I'm about to suggest we go single file again, John says he wants to drop off the pace. This comes as a bit of a shock to me as he seemed to be doing just fine only moments ago. He assures me he's not in any trouble; he just wants to take some longer walk breaks. We wish each other well and part. The 60 miles remaining is nearly as far as I've ever run and I'll be running it alone.

At the end of the leg is the first of the "unmanned" aid stations. It's a table with a water jug, some crackers, and gel. Minimally sufficient, yes, but I'm sure glad Jeff is there to give me something I actually want from our supplies. I wish him the best as his job is about to get a lot more difficult with John and I split. I'm glad to hear him say that John is running again and looks OK. Sometimes that first long walk break is the beginning of the end. I forget to ask Jeff how long the next leg is, but as I'm setting out I notice a sign that says, "Vinita 6". Well, that could mean anything from 5 to 7, plus, I'm not sure exactly where in Vinita the 50-mile mark is, but, it's 4:06PM, I could make it, no, that's crazy, don't try to run fast now, but really, sub-8 for 50, that would make the day a success right there, and then you'd spend the next 10 hours wishing you hadn't, but, damn. After wrestling with it for a few minutes, I decide that there will be plenty of opportunities to run a 50 under 8 and spoiling my first 100 is not the best way to achieve that. I plod on, taking my 90-second walk breaks every 20 minutes or so.

It turns out it's only five miles to the next aid station, but the 50-mile mark is a ways beyond. It's another weigh-in and I've lost 1 more pound. With night falling, there's not much chance of losing another 8 before the final check at 78 miles. I gulp down a couple cups of electrolyte drink, grab a cookie, and continue; still thinking I might just make 50 under 8. I tell Jeff to meet me at the timer and I'll take a longer break there. It's not to be as I hit the timing mat in 8:01. I'm not particularly disappointed; in fact, I'm rather proud of myself for showing a bit of restraint. With the sun about to go down, I grab a complete change of clothes from Jeff including long pants and a wind jacket. There's a fitness center right next to the timer and they are happy to let me use their locker room rather than change in the parking lot. Between that, getting some food, and putting on my lights, it's a fairly long stop, but it was a good time for a mental break. I head out into the setting sun feeling refreshed.

In contrast to the first half of the course, which was predominantly small roads, the second half is pretty much a straight shot to Catoosa on the current US66, with some contorted routes through the small towns along the way. The shoulder is generally good, but there are a few areas where there isn't much running room. Because I have to be ready to jump off into the grass in response to an oncoming car, I'm running my headlamp on high beam. It occurs to me that I've never tried to go all the way through the night with this light on full and if the batteries go, I'm in deep trouble. When I see Jeff at the next aid station (another unmanned table), I ask him to round up some AAA batteries. He's more efficient than I expect and at the next (unmanned) station just 3.5 miles later he has a pack of batteries procured from a convenience store as well as an update on John. He's slowed, but is showing no sign of quit.

A mile into the next leg, I pass 100K. This is now officially my longest run ever. And, frankly, it's feeling like it. Nothing is in trouble, but I definitely feel off. Jeff catches up with me halfway through the leg. When I say I've lost the pace he responds, "Unless my math is wrong, you're still doing 12-minute miles." I'm sure he meant for that to cheer me up, but it has the opposite effect. I knew I had slowed, but I didn't think it was that bad. I shuffle off into the night cursing my early pace, the narrow highway, the oncoming cars, the current budget deficit, and anything else that happens to pop into my head. Mostly, I'm ticked that this new pace means I won't be done until around 4AM (and that assumes I don't slow down any further; not exactly a safe assumption at this point). I had always known that it was possible this would take 20 hours or more, but the first half had gone so well, I had set the expectation in my mind I'd finish in around 2 (17 hours) and be showered and tucked in bed by 3. I get to the Chelsea aid station (67 miles) at 8:25PM in about as foul a mood as I'm capable of.

And that's really too bad because what happens next is one of my least proud moments in 40 years of running. The signs point to the parking lot of a motel for the aid station, but I don't see any aid. I'm now feeling panic on top of frustration because I've only been memorizing the route one leg at a time and have no idea which way I should go if I can't find the station. A man in the parking lot points me to one of the rooms and says, "It's in there." I open the door. Nobody is inside, but the aid station worker comes hustling up the sidewalk and enters behind me.

"Is this a weigh in?"
"Nope, that's at 78," he says cheerfully.
"Is there any reason I'm in this room?" I ask, every bit as pissy as it sounds.
"Well, I don't know, what do you need?"
"I need to run."

And that's the thanks he gets for staying up all night to take care of my ass. What's really sad is that, from the brief look I got of it, it was a really fine aid station. There were crock pots full of hot soup and chili, cookies, sandwiches, trail mix, several types of drinks. Basically all the stuff the unmanned stations lacked. Outside I grab a bottle from Jeff and mutter something about wanting a soda. He hands me the race bible so I can look at the next leg. It's currently open to the leg I just finished. On each leg, there's a "tip" for runners. Some are helpful, some are funny, some are silly, but I really should have read this one sooner. It's a single word: "Relax."

It's certainly true that hanging out at an aid station is pretty much the worst thing you can do when you're struggling. One may have to go slow, but keep going. Stopping is a very short step from quitting. But, seriously, would it have been that big a deal to take 15 seconds to politely grab a handful of nuts and thank him for his efforts? I head on down the road wondering if I'm just too much of a jackass to be an ultrarunner.

"Coke, Diet Coke, or Mountain Dew?" asks Jeff as he hops out of his truck two miles later. It's like having a genie except that there's apparently no limit on the number of wishes. "I think I need full strength, let's go with the Dew." I don't try to chug it; I clearly need to get myself composed. I walk for about ten minutes, taking small sips until it's gone. Then I run. And run. And run.

The next aid station is unmanned, so I just grab a bottle from Jeff. "Weigh in at the next one in three miles," he reminds me. "I'm not worried about my weight, it's the three miles." But, truthfully, the worst has passed. I'm tired, but I'm not fighting it anymore. I just let myself move at whatever pace feels right. Surprisingly, that pace turns out to be 10 minutes per mile and half an hour later I arrive at the famed TATUR station.

The Tulsa Area Trail Ultra Runners are your typical bunch of nuts who think this sort of thing is a great way to spend the night. The aid station is surrounded by Tiki torches and they're playing an eclectic mix of songs loud enough to be fun without assaulting the senses of defenseless runners. As expected, the weigh in is a non-event. With the extra clothes on, I register just a pound under my baseline. I'm feeling good enough now that hanging around a bunch of kindred spirits for a few minutes doesn't seem like such a bad idea. Jeff changes the batteries in my headlamp while I put down some soup and coffee. The hosts invite me to sit by the bonfire, but I know not to cross that line. I shout goodbye to the happy group warming their hands and head back off feeling the best I've felt since, well, since the race started.

I'm reminded of something the Car Talk guys once said about used cars. People see their repair bills going up each year and want to sell the car before they get too high. What they don't realize is that they don't keep going up, after a while they level off and the old car can be kept quite cheaply for a really long time. It seems my body is doing the same thing. Everything hurts a bit, but nothing is getting worse. The miles keep going by at about a 10-minute pace with 90-second walk breaks thrown in every 20 minutes or so. Jeff shows up every few miles to offer assistance, then hurries back to John who is experiencing a similar recovery.

At the Claymore aid station (86.5 miles) I find two people manning the table. Then, I realize they aren't volunteers, they're wearing race numbers. It's been so long since I've seen another competitor, I'd almost forgotten that this is a race. They don't look particularly concerned about losing a position, but I decide to give one final push out of the aid station just to be sure, covering the next four miles in under 40 minutes. That's pretty much the last straw for my body and I take the Coke from Jeff and walk a bit. I'm going to fall off the pace again, but I'm close enough now that I know I can deal with it.

The final aid station at Verdigris comes 6.9 miles from the finish. It's yet another unmanned station and I again think of how truly dismal the second half of this race would have been without Jeff. It's not that I can't subsist on crackers and water; it's the complete lack of human contact that would have had me spiraling into depression. I look at the final leg and I simply can't keep it in my head. There are only ten turns, but as soon as I look away from the map, I forget them. The first 4 miles follow the highway, so I tell Jeff to go check on John then meet me at the first turn. He'll have to lead me in from there.

The highway crosses three bridges en route to the first turn, one of which is quite long. There's no shoulder to speak of and a thick fog has rolled in. At 2AM, only a few cars pass, but it's still right up against my safety threshold. My recreational activities result in periodic injuries, some of which are quite serious, but all these pale compared to what happens to you if you get hit by a car. On the far side of the last bridge is Jeff. He says John is power walking and in decent spirits, so he's got time to get me in before going back to him.

The plan is simple and works well. Jeff drives ahead to the next turn and waits for me to arrive, pointing me the right way. It seems silly, but this is about all the complexity my brain can handle at this point. The course markings are adequate, but having him at each turn relieves a lot of anxiety. I'm down to just 10 minutes of running between walk breaks, but still making reasonable time. Cresting the last hill with a mile to go, I can see Catoosa High School. A lap around the track and under the finish banner completes the odyssey. My time is 17 hours and 50 minutes, putting me in sixth place overall, about 2 hours behind the winner.

Inside the school there's a decent spread and they offer to cook me something hot if I want it. I'm just happy to be done in time that I can get some use out of my hotel room, so I pass on the food. Even though it's only a couple hundred meters, Jeff drives me over to the hotel and carries my bags upstairs before heading back out to tend to John. I take a quick shower and lie down, but I'm too sore to sleep. John arrives at the room around 5AM, having also met both our "official" goal of finishing and "unofficial" goal of finishing under 20 hours. Since I can't sleep anyway, I decide to get up to leave the bed for Jeff (he declines, saying he's too wired) and head downstairs to soak in the hot tub. Despite the sign clearly stating the pool opens at 8AM, the manager happily turns the lights on for me. I have to say the service we got at the Hampton was quite outstanding all weekend.

The trip home is a happy one as both John and I admire our new belt buckles. John, who did manage some sleep, does most of the driving. There are some comical moments as we pry ourselves out of the car to switch seats.

I'm still getting my arms around the whole experience. In terms of the activity itself, it's probably the hardest physical thing I've done. If one includes the preparation, a competitive marathon is considerably tougher. The miles between 60 and 70 were not much fun, but the rest of the race was. It was particularly interesting to see that a nearly complete recovery was possible after feeling like I'd gone in the tank for good. A valuable lesson there. I'd rather do long runs on trail, but I think doing this as a first try was a good call, especially with a crew as good as Jeff.

At any rate, while I still have no idea why I do this stuff, I'm glad I did.

Heart of America

Run September 2, 2019 - see note at bottom for photo credits

For me, the marathon is the longest “paced” race. By that, I mean a race where I run the entire distance at basically the same speed. In ultras, I make frequent pace adjustments depending on the terrain, conditions, and how my body is responding. At marathon distance or less, I decide the pace and force my body to either deal with it or collapse. Given that ultimatum, the legs and lungs go with the first option for around two and a half hours. That means I’m dealing with a body that is in outright revolt for the last half hour of a marathon and my pace usually does falter a bit, but my times for the first and second halves are usually within a minute of each other.

Then, there’s Heart of America. Nominally a road marathon, in that it’s an accurately measured course on roads and bike paths, it runs more like an ultra. I’ve run it twice before, both times finishing around 20th overall and second in my age group with times of 3:20 and 3:18. That apparent consistency is belied by mile splits ranging from low 6’s to over 9 minutes. As the finisher medal proudly proclaims: “Heat, Humidity, Hills. No extra charge.”

Fog descending on the start area

The Columbia Track Club has mounted a feeble defense against the heat by setting the start time at 6AM. The early hour crimps my normal pre-race routine a bit. I usually like to be up at least three hours before the start, but decide I’ll make do with two and get out of bed just before 4AM for my 30-minute pre-run. For Labor Day in Missouri, it’s downright chilly; not even 70 degrees. The humidity, on the other hand, is within a point or two of 100%. There’s a thin layer of fog hovering about 15 feet off the ground.

At 5:30, I jog the half mile from the meet hotel to the start and run another mile or so to get loose. The fog layer is both thicker and closer to the ground than an hour ago. In an oddity unique to this race, nobody wants to toe the line. Maybe it’s some sort of weird Columbia thing and I’ve missed the memo, but in all three years I’ve run this, there’s been a gap between the field and the start banner. I know there are faster runners in the field, but I wind up on the front row with only three others and even we are a couple feet shy of the line. I suppose, in this age of chip timing, you could make a case that it’s objectively faster to take a running start at the line than to be right on it, but, c’mon, that’s just silly in the context of a three hour race.

A handful of runners shoot off at well under 3-hour pace. I settle in with the next group which includes perennial finisher Andy Emerson of Columbia. Andy has the longest active streak of finishes. That streak is the only reason he’s in the race this year. He ran 148 miles in a 48-hour ultra last weekend and doesn’t think it’s very likely he’ll repeat last year’s 3rd place performance. As he’s about my speed and over 50, I’d normally be keeping an eye on him but, if he beats me a week after that effort, I’m just going to quit running altogether. I’m surprised he’s even taking it out this fast. Then again, it’s pretty hard to argue finishing strategy with someone who’s brought it home 16 years in a row.

By mile 4, the fog has descended all the way to the ground. I had brought my clip-on light to avoid stepping in a pothole in the dark. Now, I decide to leave it on in hopes it makes me a bit more visible to cars. This might not have been the best day to go with the grey and black outfit.

Our group has been reduced to four. Now heading south, the undulations begin. Andy drops off on one of the rolls. The first big climb comes at mile 7 and our remaining trio shatters entirely with me in the middle. While I don’t generally fret over positions in the first half of a race, I decide that keeping the next runner in sight will help with motivation. The fog is quite thick at the top of the hill, so even his 100m lead means I only catch the occasional glimpse of his outline.

Mile 9 comes at 66 minutes, which is in line with my rough target of 3:10-3:15. The second hour of a marathon is usually my best running and the next couple miles are gentle downhill on gravel, which is good terrain for me. It seems a good time to push a bit. I close the gap to the runner ahead at the base of the descent and keep the pace firm to make the pass stick.

We follow the Missouri River for half a mile, passing a campground where a good number of spectators have decided to stop to cheer. Among them are a few SMUT (Sunday Morning Ultra Training; Columbia’s ultrarunning club) runners who recognize me and give some encouragement. While certainly appreciated, it’s not really necessary. I’m in remarkably good spirits for this stage of the race. Knocking out a couple 6:40 miles on a long descent can have that effect. The course moves from the gravel road to the Katy Trail (also gravel, but actually a lot smoother than the road) for a mile. I pull back on the reigns just a bit knowing what follows the trail: Easley Hill.

The field trudges up Easley

Boston’s Heartbreak Hill is rightly enshrined as the most famous ascent in running. It’s placement at the most critical point in such a prestigious race is unrivaled. However, if you are talking to someone who really knows running and drop the name “Easley Hill”, there’s a good chance they’ll know you’re referring to the climb off the river at Heart of America. This race is small, but it’s been going for 60 consecutive years and word of this sort of thing does get out. Twice the height and slightly steeper than Heartbreak, there are three plausible approaches: 1) walk it, 2) run it very slowly, 3) run it right and hope you don’t pay too much for it later.

Most choose option 1. In a race where the second half heat can be crippling, this is the sensible choice. Option 2 doesn’t get many takers, but it worked fine for me in both of my previous outings. Today is going well and, while the humidity is crazy high, it’s still fairly cool. This seems like a day where taking a chance is in order.

I’ve found I can get away with 2 or 3 tempo surges in a marathon as long as I get back to m-pace after five minutes or so (Daniels, the training manual I pull most of my ideas from has a bunch of workouts specifically designed to enhance this ability). The problem is that it takes more like 8 minutes to run Easley. I’ve already put in a 10-minute push on the descent. As the second half has no major obstacles, another long surge seems risky but feasible.

I switch to tempo pace for the climb, passing the only relay team still ahead of me. Nobody comes by! With half the race to go, there’s no particular reason to be excited about this fact. However, given the drubbing I took on the first climb, it is something of a confidence builder to hold my own on the big one. History suggests that I have somewhere between 30 and 45 minutes of solid running before my pace degrades to “whatever’s left”. It’s time to start running this like a real marathon.

The next six miles are me in my sweet spot. Aside from a nasty valley between 17 and 18, the road is gently rolling. I’m tired enough that the pace feels solid but it doesn’t really hurt yet. Temperatures are still in the 70’s despite the fact the fog is completely gone and the sun is starting to break through. I knock out one 7:10 mile after another; never deviating by more than a few seconds, picking off another place in the process. Stretches like this are what keep me coming back to the marathon. There’s nothing euphoric about it. It’s the simple satisfaction of doing a hard thing well.

At mile 19 the course returns to gravel. This is a change from previous years when we stayed on the highway. While I’m delighted that we’ve traded the dreadful run-in on the shoulder of a busy highway for a picturesque trip through the woods on a country road, it does call my shoe choice into question. In total, nearly a third of the course is off pavement and the Zoom Flys are definitely road shoes. In addition to having crappy grip on the loose surface, they offer very little rock protection and my feet are getting a bit beat up. It doesn’t cost me much time, but a stiffer sole and a bit more tread would have been worth an extra ounce on each foot.

Leaving the gravel at 22, we then get an out and back section around Phillips Lake. I catch one of the runners ahead of me before the turn and see only two more on their way back, the closest being a couple minutes ahead. There’s not much chance of closing that in the three miles remaining and nobody behind is moving faster than me, so I just focus on staying as close to my pace as I can.  Leaving the lake, I pass Andy coming the other way. It looks like he’ll finish under 3:30. 8-minute miles on this course a week after a 2-day ultra. I give him a shout out for turning in what has to be the most impressive performance of the day.

Running up the hill from the lake, the various members of my body have finally taken to torches and pitchforks in protest of the effort. Something in my side lets go. It feels like a stitch, but it’s way too high on the rib cage. Knowing I have some cushion behind, I back off and run an 8:10 for mile 25. The pain relents, giving me the face-saving pleasure of getting back on pace for the final mile rather than staggering in.

I cross the line in 3:12:49, good for seventh overall and first in my age group. I had hoped for the Masters win, but the sixth place runner was 41, so no luck there. That small frustration does not spoil the day for me. While the new course is a bit easier than the old one and the weather was unseasonably nice, there’s no question that this was the best I’ve ever run this race. In fact, one could look at my half marathon splits (96:36/96:13) and conclude I ran this “longest paced race” darn near perfectly. And, I’ll just delete the mile splits from my watch and let one believe that.

Note on photography (Race Directors Please Read!)

The opening photo is from SMUT runner Abigail Rolbiecki-Adams who was roaming the course on bike. The medal shot is by me. The rest are by Mile 90 Photography. They’ve been the official photographers at many races I’ve done and they always do a great job. Furthermore, they get the fact that many of us simply want some pictures to show friends and put on blog posts. If you want a nice print in frame, they are happy to have that business but, unlike many race photographers, they aren’t going to gouge you for a digital image. They also don’t insist that the organizer cordon off the start and finish so you can’t even get friends or family to take their own pictures for you. They charge the race a shooting fee and you can download the digital photos for personal use for free. EVERY runner I have ever talked to about this would happily pay an extra $5-10 on the entry fee to have this arrangement. I, personally, have signed up for more than one race simply because the info page mentioned Mile 90 would be there. It indicates more than good photos. It shows the race director would rather pay for a service that the runners want than get a kickback from a provider that just wants to fleece them. Hire these folks and I’ll come to your race. Others will, too.

Silver Rush 50

Run July 6, 2019

I don’t believe in omens. I don’t think bad things come in threes (at least, not any more than they come in pairs or quadruplets). Good is not always rewarded and bad is not always punished. Sure, there are things you can do to move the odds in your favor but, at the end of the day, stuff just happens and we’re much less in control than we like to think.

That said…

I probably should have seen it coming.

In the last 12 months, I’ve run 4400 miles, completed two marathon prep cycles, run a sub-3, PR’d at 13.1 and 50 miles, and finished several other ultras. That’s a lot, even for a high-volume trainer like myself. Some downtime is clearly in order.

Instead, I’m signed up for my second go at the Silver Rush 50 in Leadville. It’s a qualifier for the Leadville 100 and I’m very much hoping to repeat my performance from three years ago when I scored an invite to the big dance.

The fact that I get horribly sick 10 days prior doesn’t dissuade me. Nor does the fact that I get better just in time to get sick again four days out. Or that I’ve worked 60 hours in the prior week. Or that I lose the transmission in my car the morning I’m supposed to leave.

I wrap things up at work midday on July 3, feeling like my cold is improving and that I’ve left my work tasks in good enough shape that I can take a couple days off without stressing over them. The Camry I’ve rented for the trip is comfortable and gets remarkably good gas mileage (41 for the entire trip, including the mountains). I spend an enjoyable evening in Lawrence, KS with Mike Eglinski and Mary Jones. The remaining drive on the fourth is, well, not super interesting, but otherwise pleasant and I convince myself that things are looking up. In Denver I’m greeted with the typical afternoon hail storm that gets me EVERY SINGLE TIME I drive there. At least I get a pretty sunset on my evening jog. The next morning I find time to round up some more cold medicine and finally head into the mountains.

Aside from failing to hook up with fellow SLUGs Eric Strand and John Sheppard, number pickup goes without a hitch. I’m told I missed a pretty good dinner with them, but I had a good time chatting with some other runners and mountain bikers at Periodic Brewery. After dinner, I do manage to find Eric’s place in Breckenridge and get a decent night’s sleep ahead of an early wakeup.

Eric, John, and I drive together to the start. We’re there in plenty of time to get ready. I tell Eric and John that, if either of them are ahead of me coming back, I’ll give them the car keys. They both laugh saying that’s not likely. I have no idea why they think that but, even if they're right, contingency plans are good.

Spectators trudge up the start hill to watch the sprint

I stash my trekking poles in my pack since the trail isn’t very steep until the first aid station. Well, except for the first 100 meters. That part is insanely steep. There’s a prize for the first person to the top but you can only claim it if you go on to finish the race. Even if I was in possession of that kind of uphill sprint, I wouldn’t trash the rest of my race by going for it. I hike up the hill like just about everybody else.

The next four miles are fairly flat, then we begin the big ascent from 10,000 to 12,000 feet. I run most of the way to the first aid station at seven miles, get out my poles, and hike the remaining three miles to the top. This part of the course used to be a loop, but the excessive snowmelt this year has washed out the lower trail, so this year it’s an out-and-back. I keep a rough count of runners coming back until it becomes clear that I’m well outside of the top 100. Last time I was around 60th at this point in the race, so I appear to be taking it out a bit soft. That’s not necessarily a bad thing; I stay on my pace.

From the turnaround, it’s all downhill to the next aid station. I make it a quick stop; just long enough to refill my bottle and grab a quick bite. We descend a bit more (allowing me to get in my obligatory fall – only superficial damage) and then we start the next big ascent which brings us back to around 12,000 feet. Although I have to hike almost all of it, I feel pretty good on the climb. I’m not gaining many positions, but it seems like a strong second half is possible. From the next aid station, there’s just a bit more climbing and then the interminable long descent to halfway.

I don’t know why this part of the course is so tedious. It should be fun; mostly easy downhill on very runnable gravel roads. It just seems like it goes on forever. I got frustrated on this section last time and ended up pushing way too hard. I don’t make that mistake this time, but I do find that, by the turn, I’m not feeling great. It’s almost as if I have an inverted reaction to altitude: I always feel good at the top of the passes, but in the valleys I go soft.

As I’m entering the aid station, Zach Strand (Eric’s son) is exiting. He stops me and introduces himself. I recognized him from pictures on Facebook, but it is our first actual meeting. He seems to be going quite well. I’m starting to feel like my race might be about to take a turn for the worse.

I’m not wrong.

Although I’ve taken my time getting to the halfway mark (30 minutes slower than three years ago), the trudge back up is, if anything, tougher going. I even have my poles with me this time, but they aren’t helping much.

Some clouds move in, bringing a light rain and even a little snow (!) and, suddenly, I’m moving well again. The clouds pass on and I’m back to dragging. That’s not a good sign at all; it indicates I’m overheating and probably behind on hydration as well. There’s not a lot I can do about that until the next aid station on the far side of the pass. Except, there is. This is a trail race and the usual zero-sum rules of sports do not apply. There are other “runners” (everybody’s walking this climb) and a few spectators sprinkled along the course. They don’t know me and have no reason to help except that that’s just what we do in these things. I bum enough fluids off of others to get me over the top.

Just prior to the aid station, John passes me and I give him the car keys. At the aid station, Eric comes through and I tell him I already gave John the car keys. If nothing else, this may serve as a lesson for them to take contingency plans seriously.

After a fairly long stop (20 minutes?), I head back out. The next leg is back down the really steep descent. While I don’t run it hard, it’s so steep that it’s easier to run it than walk. I take a shorter break at the next aid station. I’m feeling just a bit better but I also know what lies ahead: the three mile climb back up to 12,000 that crushed me last time.

Since it’s an out and back this year, the temptation to simply make a hard right and head straight down to the finish is pretty overwhelming. I mention to the course marshals that it would be much simpler to go that way. They aren’t particularly impressed with my logic.

I head up the grade. It’s only 5% on a gravel road; it really shouldn’t be that big of a deal, but I don’t even try to fight it. I just walk. About a mile into it, Zach comes by the other way. He asks if I want to know how much farther. “Not really, I’ll just keep walking till I get there.” He wishes me well. John comes by and then Eric. Lots of other folks come by. I wonder if I’m even in the top half of the field (I’m not). At the turnaround, I don’t feel like running back down. I suppose I could, but it would be horribly unpleasant and it’s not like I’m going to save a great finish. I decide to walk it in.

At least it's a pretty walk

Eleven miles is a long way to walk it in. Still, it’s beautiful countryside and I’m not in any real duress; I just don’t have much of an engine and even less motivation right now. With eight miles to go, I’m back at the turn to the finish. I point out to the marshals that I was right: I went all the way up there only to be told to turn around. Again, this fails to convince them that they are doing something terribly wrong.

With four miles to go, we’re back at 10,000 feet. Not that I care much, but the flat terrain actually has me passing people who were able to run downhill, but can only walk on the level. I pass maybe 20 people before arriving at the finish in 12:49 (nearly two and a half hours slower than last time and not remotely in the running for a qualifying spot).

When a race goes this badly, my practice is to avoid introspection and just put it behind me. It’s clearly an outlier. That said, there is a pattern: I really don’t run well in the mountains. The problem isn’t altitude. I’ve done just fine at short races at altitude (by short, I mean 2-4 hours). I’ve also gone to pieces in long mountain races in the Appalachians where altitude isn’t an issue. I’m not sure what I’m doing wrong on these things, but there’s some very important skill that I don’t appear to possess. Practice is the obvious answer, but that’s not an easy thing to do when you live in Missouri (the Ozarks are great, but they are NOT mountains). I think the only hope of fixing it is to spend some extended time hiking above tree line. That probably won’t go over big on the home front, so I’ll probably just continue to suck at mountain ultras.

I’m actually OK with that. At least I’ll see it coming.

Shippey 100

Run August 2, 2016.

Just to be clear, it was three beers. But, two probably would have done it. After the disappointment of Silver Rush (yes, the race report for that one is coming), I really wanted to get a more happy experience in my rearview mirror. How 100 miles in St. Louis summer satisfies that is something you can only fathom when you've had a few.

So, there I was, outside Melvin Brewery (which is really good, by the way) registering for the Shippey 100 much to the delight of the Arch City runners who had just sampled the Beaumont trails (and Melvin's beers) with me.

This is the inaugural running of the Shippey, named for the trail system at Beaumont Boy Scout Ranch in Eureka, MO, and the organizers have made several good decisions to maximize the chances it won't be the last. Each 20-mile loop of the course is really five little loops which start and finish at one of just two aid stations that are located less than a quarter mile apart. This greatly reduces logistics and also makes it a bit more interesting for the volunteers since runners will be coming through much more often.

Several distances are offered including a 100K that will run through the night and a 20-miler Saturday morning. The idea is to have other people on the trail during the latter part of the 100 mile (solo and relay) which starts Friday morning. At the pub, Jaime Maher asks if I'm signing up for the 20. I'm not sure what expression I shot her, but she immediately bursts into laughter and says, "I can't believe I just asked you that!" Not surprisingly, there aren't many other takers for the hundred. I'm the seventh and final person to register. Race director Ryan Maher assures me that he has enough buckles if we all finish. I don't think he needs to worry about that happening.

Dawn of the Shippey

The Friday start comes less than 12 hours after the first event in the Alpine Shop/Castlewood series, which is always a favorite of mine. A 4-mile trail race on steep terrain isn't the usual shakeout run for a 100, but I do it anyway. I keep my effort at around marathon pace and don't feel like I did anything to hurt my chances.

I camp just a few feet from the start line and am up well before the 7AM start. That's partly because I never sleep very well the night before a big race and partly because I think the race starts at 6 (I have it confused with the 100K start, which is 6PM). At 5:50, I observe that nobody else seems very ready to go and get Ryan to clarify the start time.

The morning is downright chilly by August standards but, it's still August. Plus, I can see my breath, which means the dew point is at least in the low 60's, if not higher. I decide I'll stick to my plan of running the first loop firm while it's still cool and then back way off as the afternoon heat fills in.

The chapel

At the gun, the first few relay teams blast off at 10K speed. That actually makes sense as the first leg is just over five miles long. I settle in with some of the slower teams with the rest of the solo field close behind. The first mile is mostly uphill, but I have no trouble running all except a steep section near the top. Then it's a mile of easy running along the top of the ridge before dropping down to my favorite part of the course, about a mile of very narrow trail through thick forest along a stream. Then it's another long climb back up the ridge, a bit more along the top and the final, very steep descent to the Chapel aid station which, as the name implies, is set up in the beautiful outdoor chapel surrounded by towering cedars.

With the exception of leg 1, the start of each leg heads back the way the previous leg came in. As I trudge back up the steep ridge, I see the rest of the 100-mile field come by before leg 2 splits off onto its own trail. After some more running atop the ridge, we have a steep down and up crossing over to another ridge. We then run along the far eastern edge of the ranch (we can easily see the houses just outside the woods) before getting to the toughest part of the course; a series of short, but steep climbs that lead back to the Chapel. While this leg is a mile shorter than the first, it takes almost as long due to the climbs.

Powerline

The next two legs are the shortest and least hilly of the loop. I decide to treat them as a single leg, taking enough food and water that I can blow through the next aid station, which is at the Start/Finish. On my way out on leg four, I'm dismayed to find that I apparently have a hole in one of my pockets and the gels I had taken for lap four are no longer there. Fortunately, I spot one of them on the side of the trail before leg 4 separates from the end of leg 3, so I don't have to go through the leg with nothing to eat. Halfway through the leg, we leave the woods and climb along a powerline. Aside from the Start/Finish area, it's the only part of the course that's exposed to the sun. It's not hot yet, but it will be. Fortunately, the trail heads back into the woods after just a few hundred yards. Leg 4 ends with a long descent down the spur from the ridge terminating at a rockface that is sufficiently steep that a rope is provided. From there, it's an intentionally circuitous route through the campground to the finish which gives support crews and relay team members a better chance to see who's coming in.

Alpinist skills optional

Leg 5 heads right back up the spur, the rope again proving useful. The trail doesn't branch off from leg 4 until the very top, which means I see most of the solo field coming in. It's way too early to care, but it looks like we have a real race on our hands. The next three are all less than 10 minutes behind me. After the big climb, the rest of the leg is all easy running along the ridge or gently descending. Just for fun, they route us back up above the rockface at the end so we get to use the rope a third time and then come in through the campground as with leg 4.

I finish the loop in just under four hours, which is about what I was expecting. I stay on that pace for leg 1 of lap 2 (getting to the chapel right at noon) and decide it's time to adjust pace for the afternoon heat. Since leg 2 is the hilliest, I stashed my trekking poles at the chapel figuring I could turn a tough leg into a recovery section by walking most of it. This is a strategy on which there is some disagreement. Some runners prefer to push hard on the tough sections to limit the time they're going really slow. I used to be in that camp, but I've found that deep efforts, even for short periods of time don't work well for me in ultras, so I've taken to using hills for eating, drinking, and recovery and try to keep a decent pace up everywhere else.

Despite the slow hike up to the up the ridge, the next 100 runner, Tim Landewere, doesn't come the other way until just before the split, 12 minutes after I leave the aid station. It's still too early to be reacting to others, but it does relax me a bit knowing that I can do a fair bit of hiking this leg without giving away all of my lead. I walk about a third of the leg. Back at Chapel, I ditch the poles and again grab enough food and water to skip the station between 3 and 4.

It's quite warm now and I've soaked all my clothing through. At the start/finish, I take a slightly longer stop to get enough to drink. The trudge up the ridge on leg 5 is quite slow, but I have no trouble on the rest of the leg. I end the lap at 3:23 PM (4:25 split for the lap) which is, again, pretty much what I was expecting. There's just one problem.

I'm not feeling well.

My legs are fine, but I can tell my insides are shutting down. It's awfully early in the run to be experiencing that. I'm going to have to slow down even more because I won't be able to go the rest of the race without eating (and, if I keep pushing, I might lose the ability to keep water down as well, which puts a quick end to any forward progress).

I have a decision to make. While I rarely set time goals for ultras (there are just too many weird things that can happen to let the watch dictate your pace), there is a certain cachet in finishing under 24 hours. Particularly with such a small field, it seems like that would give the win a bit more validity. The problem is, pushing for a sub-24 could result in a complete meltdown and I end up failing at both. I've run sub-24's. I've never won a 100. I'm at least two hours in the lead (nobody else has even started leg 4). I decide to forget about the time and make sure I don't go to pieces.

I walk more of leg 1 and much more of leg 2, trying to take in fluids and food in small quantities. Nothing comes back up, but not much goes down, either and my forward progress is certainly slow. Legs 3-5 feel better as temperatures are dropping, but I'm still way off the pace. By the time I finish the lap, it's getting dark. Fortunately, my pacer, Brandon Tiek, has arrived. After forcing down some noodles and broth, I take the risky step of sitting down to let my stomach settle. I tell Brandon that he absolutely has to pull me back out of the chair in five minutes regardless of what I say when that time arrives.

It's a very long walk up the ridge on leg 1. We do run the ridgeline as well as the trail along the creek, but the rest of the lap is walked. At Chapel, I again take my time getting down some more broth and sit for a few minutes while it settles.

Leg 2 seems to take forever. Aside from running the ridge after the first climb, we walk pretty much all of it. I feel bad that Brandon, who is quite capable of knocking out fast miles on trails, has been reduced to a hiking companion, but he seems quite happy to serve in whatever way is helpful. Back at Chapel, I'm only able to sip some ginger ale. I hate these long stops, but I learned at Heartland a few years back that, while forward progress is always the goal, if you know you're in trouble and leave too soon, really bad things can happen.

We're now at 70 miles. This is usually the low spot for me and today is not the exception. I ditch my poles for my big handheld light and we do manage an easy jog for most of leg 3. Brandon has to work in the morning and had promised to stay with me until 2:15AM. We get to the end of the leg at 1:15 and I tell him I doubt I'll get the next leg done in under an hour. He decides to press on regardless. I'm glad he stays because, after trudging up the powerline, I actually manage something that passes for running down the spur to end the leg. It's 2:30 and he's not going to get much more than a nap before getting up for work, but at least he got some real running in.

Back on my own for leg 5, I take it easy up the big climb but again manage to find a decent jog the rest of the lap. It's been an atrocious loop, taking over seven hours, but it's done, I'm still in the lead, and I know the worst is behind me.

Leg 1 is still slow, but the nausea is gone. My improvement on leg 2 is significant enough that the aid station workers at Chapel comment on how much better I'm looking. With the sun coming up, the three remaining legs flow easily. Since I'm not carrying lights, I keep my poles which help not only on the climbs, but also add some confidence on the descents as my motor skills are getting a bit vague.

As I wind my way around the campground for the last time, I try to let out some sort of victory shout but, twenty six hours of heavy breathing have taken a toll on my voice and I can barely manage a whisper. Nonetheless, I'm spotted a ways off and get a hearty round of applause and cowbells as I approach the line.

I underestimated the course. While the total climb is not particularly high, it comes at you in pretty severe chunks. The excessive rainfall we've had this year resulted in a lot of downed trees. They weren't hard to hop over, but when you're doing that a dozen times per mile, the effect adds up. And, while it was a perfect day for a picnic, it is summer in St. Louis and the humidity was noticeable anytime I moved faster than a walk. At any rate, I was pretty happy with the effort even if the clock wasn't in the mood for flattery.

Adding to the pleasure of a well-fought win was the fact that the race organization was spot on. I tried to come up with some constructive criticism but really couldn't think of anything. It's a low-key local event for sure, but one that is exceptionally well run. It all adds up to the happy experience I was looking for.

That said, it might take more than three beers to get me to run it again.

Lions Lake Loops (LX3) 2019

Run April 27, 2019

"Because that's how far I can run." John Cash and I were about 80 laps into a workout on the track at Borgia High School in Washington, Missouri when the subject turned to the 6- and 12-hour races hosted by Daily Run Club (of which we are both members) at nearby Lions Lake in two weeks. As we had another 50 laps to go, we were moving at an easy conversational pace. John asked why I was running the 6-hour instead of the 12. My response was not technically true. I don't ever recall running longer than that without a walk break, but I've run several 6-hours straight through and in each case I could have run a little further before collapsing in a heap. But, six hours is the point at which running straight through becomes sub-optimal. For a race that takes longer than that, it will be better to throw in some short walks.

I want to combine the event with a PR attempt for 50 miles. There is one small problem with the plan: I can't run 50 miles in 6 hours. My fastest 50 is 7:10, set at Prairie Spirit in 2013. I could enter the 12-hour and just quit at 50, but I know I won't be happy watching the bulk of the field pass me after I've stopped (and, if I'm really going for a PR, continuing much beyond 50 will be out of the question). By serendipity, another option presents itself. This year, the 6-hour field can choose to either start at 5AM with the 12-hour folks or take the traditional start at 11AM, finishing with the 12-hour in the afternoon. By taking the morning start, I can run the 6 and then keep going to fifty. This allows me to run the event competitively and still have a decent shot at my goal.

The footbridge; steeper than it looks,
but certainly no mountain pass

The loop is a .7 mile paved path around the lake. It never gets far from the shore and is essentially flat. The only elevation change that is noticed is a small footbridge over the creek feeding the lake. The morning forecast calls for intermittent showers, cool temperatures, and very little wind; basically, PR conditions.

This is a fairly small event, with around 30 runners in each field. Roughly half of the 6-hour runners are taking the early start, so there are fewer than 50 on the line. We spread out quickly and by the end of the first lap I'm running with just Colby Garman from Illinois. We settle into a pace that seems just a bit fast to me, but I can't confirm that since the timing crew is having some difficulty with the lap clock. By the third lap, the clock is operating and confirms that we're doing laps in under five and a half minutes. I was targeting 5:35-5:40 (roughly 8:00/mile) so this isn't way off. I hang on for the company for another couple laps and then decide I'd better back off just a touch.

Still dry at dawn

I suppose I could have worn my GPS watch (though the battery only lasts for around 4 hours) to keep track of pace, but I've settled on a simpler strategy. To have a realistic shot of breaking 7 hours, I need to finish the 6-hour with 63 laps (44.1 miles). That's basically 6-minute laps plus I have to squeeze in an extra three laps. So, if I just watch how my cumulative splits are doing against even 6-minute laps, I only have to count the three times I "gain" a full lap. OK, maybe that's not simpler than wearing the watch. Anyway, I'm on track to gain my first lap in the first hour alone thanks to the quick start, but I have to take a bathroom break and don't actually get the lap until well into hour 2.

About this time, Colby laps me. That doesn't really bother me. If he can hold that pace the whole way, then he'll win. If not, I'll see if I can chase him down in the second half. Either way, matching his pace now will only guarantee a truly miserable second half. We exchange a few words and then I go back to running my own race.

Another thing John and I talked a lot about during our 5-hour track workout was how much to eat. I've felt for a while that much of my problems in ultras is that I don't eat enough. However, an objective review of intake during races that have gone bad doesn't back this up. I decide that for this one I will try consciously eating less. I'm targeting around 100 calories an hour. Obviously, I'm burning much more than that, but I'm pretty confident in my body's ability to manage reserves. I eat a banana during the first hour. It goes down fine but, since I'm not taking walk breaks, it's a little awkward. I decide to just go with one gel per hour the rest of the way.

The first bit of rain has arrived. It's just cold enough that I consider putting on an outer layer. I give myself a few laps to adjust and find that I'm fine continuing in just my singlet. I had worried that my Vaporflys, which don't have much grip even in dry conditions, might be a liability on the footbridge. Fortunately, the bridge surface is fairly sticky and I'm able to run across it without slipping. After about half an hour, the rain stops. It will continue on and off again for the remainder of the 6.

The runners are generally ambivalent about the rain, but the geese seem to like it. As is customary at this race, a few of them decide to make their displeasure with the runners known. Most of the runners ignore their antics. It's not that goose bites don't hurt (they do!) it's just that, for all their hissing and flapping, these birds very rarely resort to that.

I gain my second lap right at the end of the third hour. The laps don't line up with marathon distance, but as I cross the line for the 38th time (26.6 miles), I amuse myself with the thought that I've just beat my Boston Qualifying time of 3:35. Thirty-five minutes later, I go through 50K only a couple minutes off my PR (though I've never run a 50K on flat roads, so that's a somewhat bogus comparison).

As is typically the case in long races, I've lost about 10 seconds a mile off my pace from the first two hours (that is, the pace I set after I dropped back from Colby) even though I haven't made a concious adjustment. This is the natural result of my stride shortening just a bit as muscles get tighter. I've learned it's best not to fight this and just expect slightly positive splits. It does mean that I don't get my third lap until well into hour 5. It's late enough in the race to start caring about the finish and I'm faced with a decision.

The win is pretty much out of the question. Colby is now nearly four laps up on me so it would take a complete collapse on his part for me to get two and a half miles back. As I can see almost the whole course from any spot on the path, I can observe his progress and note that he's showing no signs of fading. There's nobody particularly close behind me, though it's anybody's guess what the afternoon runners will turn in. The safe route would be to adjust to 6-minute laps, finish the 6-hour with 63 laps which should put me in pretty good shape for completing 72 (50.4 miles) in under seven hours. The risk is, I'm not at all sure I can run that far.

As stated at the outset, once the race goes beyond 6-hours, I do better if I take walk breaks. But, for walk breaks to do any good, you have to take them consistently throughout the race, not just at the end when you're tired. So, there's a very real chance that I go completely to pieces in the seventh hour. I decide I'll try to get the 64th lap done as part of the 6-hour. That will give me enough cushion that I can walk quite a bit in hour 7 if things really start going badly.

Unfortunately, my body has other ideas. The 8-minute/mile pace of the first three hours really is gone for good. I'm only able to gain another two minutes by the start of hour 6. I could try pushing harder, but that only increases the risk of a meltdown at the end. I've got as much cushion as I'm going to get. I adjust pace to just under 6-minute laps (8:30 miles) and brace myself for what may be a pretty ugly final 10 miles.

I finish lap 63 (44.1 miles) at 5:58. Colby sneaks in lap 68 just in time to record a whopping 47.6 miles. It takes a bit of the sting out of the loss to know that the winner crushed the course record - I never deluded myself into thinking I had a shot at that. The volunteers at the finish are eager to hang a medal around my neck. I tell them to hold that thought for another hour. John Cash is working the finish clock and agrees to count laps since the chip on my number won't register laps beyond 6-hours.

It's time for the mental games to begin. The longer I can hold 6-minute laps (or something close to it), the better chance of surviving a late-race crash. I still feel OK and focus on getting in three more laps right at 6 minutes each. That will give me enough cushion to take a walk break. I actually run them closer to 6:10, but I'm still basically running a pace. I decide to go for three more without a break.

The pace is definitely flagging now. I'm technically still running but it's more a shuffle than a stride. I give up all pretense of trying to maintain a pace. I just run as fast as I can, which is now well over 9 minutes per mile. I complete lap 69 with 23 minutes left in the hour. Mentally, I'm over the hump. I can go three more without stopping.

Surely, that toe left the ground before the heel hit.

Physically, on the other hand, I am coming completely unglued. I've never run this far continuously in my life and I can't say for sure that I'm actually airborne between each step. Frank Evans produces a photo providing dubious evidence of a tiny hop in my stride. The "official" time is 6:56 for 50.4 miles, though John insists on pro-rating the last lap to yield a 6:53 for 50. I don't particularly care either way. The goal was to break 7 and I did that. The day is a success.

Completely depleted, I fall quickly into hypothermia after finishing. Fortunately, their are showers available. That, and some dry clothes are enough to restore some equilibrium to my body temperature. The rain and clouds of the morning give way to sunny skies and wind in the afternoon. It was definitely an competitive advantage to be in the morning group but, now that I'm a spectator, I'm happy about the change.

Nice afternoon for a stroll; a bit tough for the runners.

Just in case you forgot we were in rural Missouri

Given the demands of family, work, and school, I honestly don't remember the last time I had five hours to kill. I pat myself on the back for not ruining the moment by bringing my laptop. Instead I simply enjoy being in a nice park surrounded by some of my closest running friends. I walk a lap each hour to stay loose and receive a fair number of good-natured barbs from the 12-hour runners who insist that I'm "sauntering" while they're still getting some real work done.


At five, the 12 and second 6 are done. The best 6-hour total from the second group is 40.6 by Nathan Rau (which is pretty stout given the heat and wind) so I hold on to second place overall. A quick awards ceremony is followed by a picnic, including a dessert of "goose poop" cupcakes.

Aside from the obvious success of the sub-7 50, I learned a fair bit today. I learned that I probably am overeating in ultras. Clearly, 100 calories per hour won't get the job done in a 100, but I'm now pretty sure that the 300 or so that I have been taking in is too much. I'll try 150-200 at Hennepin this fall and see how that goes.

I learned that more is better when it comes to post-race walking. I always do some, but this is the most I've ever done. There's no question my recovery was much faster than usual. I don't know that I can devote five hours after each long race to walking, but maybe 90 minutes would be better than my usual 15-30.

Most of all, I've learned how far I can actually run. It turns out to be nearly an hour longer than the six I had assumed. And I never, ever, want to run that far without walk breaks again.

Angry goose medal

Six months in the World's Fastest Shoes

Back in the day when I was actually able to convince people to pay me real money (albeit, not very much real money) to race, I would laugh along with my teammates at how the masters riders had better bikes than the us pros. After retiring from cycling and getting a real job, this started making a lot more sense. I still can't bring myself to spend $12,000 on something I used to get for free, but I now understand that masters riders aren't idiots who think that a great bicycle will transform them into great riders. They simply have the money and enjoy riding the best thing out there. It's two orders of magnitude cheaper than buying the best sports car.

Nope	Meh	Yup

Another two orders of magnitude cheaper than the bike is the Nike Vaporfly 4%. Runners almost immediately sorted into two camps when these were released. Some were incredulous that these $250 shoes wouldn't even give you 100 miles of use. Others were intrigued. Could these shoes really be that much better? Only the truly naive would buy the 4% claim (I'm pretty sure I can run at 96% of my speed in dress shoes), but even half a percent would be a full minute in a marathon.  Half a percent sounds possible. As I'll get to below, a minute really matters at my level.

So, since I had already invested $1500 in the form of entry, travel, food, and lodging for the Chicago Marathon. I decided to add these to the bill and find out for myself. You can read about that race here. I've also already posted a race report for the final race in the shoes, the Little Rock Marathon, so I won't go into either of those here. Instead, I'll fill in the data points in between those two and then make some general comments about the shoes.

Gumbo Flats 10K (USATF Ozark Championships)

Run October 20, 2018

As one might gather from the name, this race is absolutely flat. A good portion of it is inside Spirit of St. Louis airport. I have no idea how they got clearance for that. Sure, it's just a regional airport that runs mostly freight and charters, but still, these are real jets taking off. The lack of elevation doesn't guarantee that the course is fast as this is the section of the Missouri flood plain that runs straight east-west. If the the normal prevailing westerlies are strong, it can be brutal. Today, however, the air is fairly calm and temperatures are also conducive to fast running. Despite coming only 13 days after Chicago, I feel like I should be able to turn in a decent time.

Apparently, "Who is the USATF Ozark Region 10K Champion?" is a question nobody was asking; the field is not particularly strong. I probably wouldn't care, either, but I did join USATF this year with the hope of doing well at the 100-mile nationals (I didn't). When the 5K runners peel off just past a mile in, I find myself alone in fourth place. I stay there the rest of the way. As I'm not wearing a watch, I don't have any splits, but the effort feels right and even the whole way. I finish in 39:15, which is a bit off, but seems like a good outing given the short rest. I take home hardware for the age group as well as the Ozark Championship (the three ahead of me weren't USATF members).

Tower Grove 5K

Run October 27, 2018

With another week of recovery, I try another flat course, and this one is better sheltered from the wind. Also, this race seems just anonymous enough that an 18:30 might get the win. No such luck as one of the local High School cross country runners who missed out on going to State decides to burn off his late season fitness. I do manage to stay in front of everybody else and cross the line at 18:35 which is as fast as I've gone in a while.

West Tyson Orienteering

Run November 10, 2018

For those who have never been to West Tyson County Park, it's pretty much the opposite of a paved road. Incredibly steep hillsides covered with loose rock juxtaposed with mud on the flood plain. Obviously, I don't wear the Vaporfly's for this one. I include it only as a confirmatory data point that my fitness is really good throughout this whole exercise. I win this one outright by a fair bit and, while my navigation is clean, it's clear that it was my speed through the woods that carried the day.

Frostbite 10 mile

Run December 29, 2018

I enter the full 5-race Frostbite series, but only intend to run the 10 and the Half as competitive efforts. The other three will be marathon pace runs. I don't like marathon pace running; it's hard enough to be uncomfortable, but not hard enough to really bear down on it. Of course, that's why you have to do them: so you don't overcook the first half of a marathon. Anyway, I find it easier to do them in a group setting and a mid-range length race is a great venue since those around you are generally trying very hard to run even splits.

Back to the task at hand, the 10 is supposed to be full-on race effort. A friend of mine upgraded to a super-fancy GPS watch and sold me her old one for cheap, so I have some idea of my pace as I'm running this. It doesn't help much. The legs just aren't there until the last three miles. It's not a terrible performance, 66:24 and first in Age Group, but I had hoped for a minute faster. Still, the last three miles were really good (6:20 pace), so maybe it just took me a while to get my head back into competition mode after two months without a road race.

Little Woods Ultra

Run January 5, 2019

As this is a trail race, I don't wear the Vaporfly's. However, several have asked for a race report on this one so, here it is.

The Little Woods Ultra (I still call it by it's original name) has been rebranded as Last Man/Woman Standing which more accurately reflects what it is, but seems a lot less poetic. It's a roughly four mile loop and you must present yourself (presumably standing) at the start line at the top of every hour. Obviously, this is pretty easy for the first few laps, but it doesn't take too long for that to become a tough task. At least this year the weather is nice. So nice, in fact, that I'm regretting my pledge to stop at 50K to preserve my marathon training. If there was ever a January day when running deep into the night seemed like a good idea, this is it.

The first six laps go exactly as planned. While the optimal strategy for this race is to take lots of walk breaks to save your legs for later laps, I'm running each lap straight through at normal training pace. That has me hanging around the start/finish for over 20 minutes between each lap. I take the opportunity to catch up with friends and eat lots of stuff from the pot-luck aid station (the entry fee for the race is to bring something to share).

The seventh lap brings marathon distance and one of those transcendent running experiences that simply can't be explained; it can only be lived. Still, this is a race report, so I'll do my best. I'm leading with two right behind me. We've all been at it long enough that nobody feels the need to talk. At one mile, there's a hill and I decide to lift the pace ever so slightly. The other two follow. Having found a comfortably firm rhythm, I hold it. As the next mile passes, well, this is where it gets hard to explain. The best I can do is to say I leave this world for a while. I'm cognizant of the fact that my body is running through the woods, but I am merely observing that fact, not participating in it. I'm cognizant of the fact that I'm putting out a fair bit of effort, but I feel nothing. This isn't any of that "Runner's High" BS. Endorphin release happens on every long run and, frankly, the thrill of that wore off years ago (though I still don't mind it). This is true separation of conciousness from sensory perception. It's not my first experience with it, but it only happens every few years, so I treasure it when it does. Adding to the joy is a feeling that this is a shared experience. While we are silent aside from breathing and footsteps, we are joined in our detachment. As we exit the trail and come into the finish three abreast, I see that my intuition was right: my companions are positively beaming. The race director probably thinks we blew off the lap and spent the time smoking something.

Lap eight is an anticlimactic, but otherwise pleasant finish to the 50K. I'm again the first one in, though this time I'm on my own as the other two called it quits at the marathon. There are only nine people left and most of them are saving their energy for what promises to be a long night.

I should stop. Going further will likely cost me at least a week of marathon prep and I'm already using a compressed 12-week schedule to get ready for Little Rock. Still, I feel really good. While I don't think I could go too much further at my current pace, I'm quite sure I could go all night taking lots of walk breaks. Did I mention the weather is super nice? I decide to run another lap.

I have to run it reasonably firm to get back before dark. I feel great. But, now I have to stop. I didn't bring a headlamp. Ultrarunners won't stand for that lame excuse and I immediately have several thrust into my possession. I line up for lap 10 along with seven others. The lap claims a couple who can't make the time cut. I go very slowly, alternating walking and running. If I am going to be out all night, I'd better start conserving energy. Laps 11 is also quite slow; I finish with only a few minutes to spare.

I decide on 12 that I should firm it up just a bit lest I really mess up and miss the cut. Then my brain checks out and I just keep running the whole lap, finishing in 42 minutes. As we line up for 13, I find out that was a big mistake. The RD announces that this lap will still get the full hour but, starting with 14, the lap time will be reduced. While going to 55 minutes doesn't sound like a problem, when it goes down to 50 on lap 15, I might be in trouble.

I try my best to recover on 13, walking nearly half the lap and finishing with just a couple minutes to spare. Only three of us take the start for 14.Rene White and Brian Tober have been running together all day, consistently knocking out laps in the 50-minute range. We run together to the hill at mile 1 and I let them go. I alternate walking and running the rest of the lap to finish in 51 minutes, but I'm noticing that my stride is getting sloppy.

I'll have to reduce the walking to make the cut on 15 and I decide that, while that's probably possible, it's also getting pretty likely that I trip or roll an ankle or do any of a dozen other stupid things that happen when you're trying to run at a time you need to walk. The marathon is still the goal and, while I definitely am going to lose a week of training, I haven't hurt myself. Yet. I decide to call it a night. As they have separate awards for men and women, Rene and Brian simply have to report to the line to get their respective wins.

Maybe one of these years I'll try to run this race right. Probably not, though. I really enjoy it as a fun run (if one is allowed to call 56 trail miles a fun run). Plus, there's no guarantee that running it smarter would result in the win. All three times I've run it, there's been at least one runner looking quite ready to go on the start line as I packed up my stuff.

Frostbite Half

Run January 26, 2019

I did lose a week of training as expected but there were no other adverse effects from extending Little Woods. The Frostbite Half is my last chance to get a really good read on fitness going into Little Rock. I run it as a dress rehearsal: getting up three and a half hours before the start, having my oatmeal and coffee, going for a three-mile shake out run that finishes two hours before my warmup, heading to the start, and starting my warmup 40 minutes ahead of the start. It's a rhythm that has served me well in races where I am trying to hold a specific pace (that is, marathon or shorter; I run ultras entirely by feel and have a much less regimented pre-race).

It's well below freezing and we are warned about ice on some of the turns. I press the course marshal on that because the Vaporflys have pretty much zero traction on anything other than dry pavement. He concedes that it's just frozen puddles in the gutter and I decide I'll wear the fast shoes and take some wider lines.

As we pass the first mile marker, a beep from my wrist reminds me that I now possess a watch (it's been a couple years since I've had one). 6:22. Well, that's a bit fast, but probably not a race killer. Just ease up a bit. Second mile: 6:23. That's not really easing up. The third mile has a hill, so it's hard to know if the 6:35 is a proper pace correction. The fourth mile in 6:21 confirms that it's not. Well, at this point, the damage is done, so I might as well just hold onto it as best I can.

I hook up with Larry Wang who I think might be 50 (this shows how fried my brain is only a third of the way in; I've forgotten that I'm now 55 and don't need to worry about 50-year-olds). When he lays down a tailwind assisted 6:12 for mile 6, I decide I'm going to have to let him go. As we turn back into the wind for miles 8 and 9, I find myself closing the gap again. I put in a surge to catch back up so we can work together. We stay together through 9.5 at which point I go to pieces on a short climb and loose contact for good. I go through 10 at 63:47; nearly three minutes faster than four weeks ago. I'm actually on PR pace.

I honestly thought the days of improving on my best times were behind me. It's enough motivation to get me through the final 5K in 19:44 to finish in 83:31; nearly a minute faster than my previous mark. The first mile pace turned out to be exactly spot on; I just wasn't ready for it.

It's Gotta Be The Shoes!

No Mars. (Those not getting the reference, can search YouTube for a fairly amusing ad campaign from the 80's).

So are these really the world's fastest shoes? It would seem so. Like just about everybody else who as actually raced in them, I've never felt anything like them. A few years ago, Adidas put out a shoe that had actual springs in the midsole. The IAAF banned them as providing mechanical advantage. Nike is basically doing the same thing, but getting away with it because the "spring" is the midsole foam itself and all midsoles have some elasticity. Anybody can build a springy midsole; the trick is to get it to spring in the right direction. This is accomplished with a carbon fiber plate (hence the cost) that transfers the force forward so you get the energy back as you're rolling from mid to forefoot ahead of your pushoff. Companies have been putting plates of various sorts in midsoles for decades, so the whole setup is deemed a difference in degree rather than a substantive design change even though the result is quite extraordinary.

But, how much faster? 4%? Get serious. 1%? Not in my experience. Half a percent? I'll concede it's possible but even that sounds just a touch high. I did all my quality workouts in my old racing flats. I've become pretty good at predicting race times from workouts. I think it shakes out something like this (+/- a second or two per mile):

Race	Deviation (seconds/mi)	Notes
Chicago	0, maybe a second fast	6th AG
Gumbo Flats	+10	4th OA/1st AG. Recovering from Chicago
Tower Grove	0, maybe a second fast	2nd OA/1st AG
Frostbite 10	+6	1st AG
Frostbite Half	-8	1st AG
Little Rock	+10	7th OA/1st 40+. Really bad conditions

This wouldn't pass any reasonable test for significance but, it's also a pretty small data set. The two "bad" results have nothing to do with shoes. Lack of recovery and just terrible nasty weather, respectively. The not great and really good results in the Frostbite races are a lot harder to explain away. The other two are good, solid runs in line with expectations. This seems consistent with what Nike's elite runners have been experiencing. Generally, they run about the same as they have been but, every now and then, they crack off something truly special. It's happened enough that both the full and half world records have been broken (by less than 1%) by runners wearing the Vaporfly in the last seven months. So, I'll go with half a percent with the caveat that it doesn't always work out that way.

What does half a percent really mean? As a 55-year-old who runs around 3 hours, a lot. I was less than a minute behind fifth place at Chicago. That was the last official age group award. I was less than a minute ahead of the second place masters runner at Little Rock. Both times at Woodlands I finished 3rd masters and I've always been within a minute of either second or fourth. At Pensacola (my best ever overall placing at fifth), I had one runner less than a minute ahead and two less than a minute behind. At Milwaukee, I was less than a minute faster than the second 50-54 runner. I could go on, but you get the idea. The top masters runners are generally packed in pretty tight and it doesn't take much to shuffle positions.

There are downsides. The obvious one is cost. It's an expensive shoe that doesn't last very long. After a mere 85 miles of  racing (plus at most a dozen more right before and after races), the outsole is shredded and the midsole has lost the characteristic spring which is the thing that makes the shoe so fast in the first place. Granted, unless you do A LOT of road racing, you won't get a much more competition out of any other racing flat. All midsoles harden and go dead in less than a year regardless of mileage. However, I've always used my racing flats for hard training runs as well, which adds another 200-300 miles of usage. The Vaporflys are definitely competition only. I was advised to not even break them in before Chicago other than a 1-mile jog to make sure they fit. As you can see from the photo, they are in way worse shape than my previous racers that have nearly four times the miles. Lest you think that, being a heel striker and all, I'm particularly hard on shoes, I've included a $50 trainer from Payless Shoes that is still going strong after 800 miles.

$2.50/mi	$0.27/mi	$0.06/mi

The other problem is that they are really slick. There's almost no tread and the outsole compound isn't particularly sticky. They're fine in the dry, but in the rain at Chicago I really had to be careful to not step on the painted walkway stripes that are on almost every turn. It wasn't just me. A lot of folks in the 3-hour range were wearing them and you could tell that the runners with orange shoes were losing a step to everybody else every time we went around a corner. At Little Rock, they felt slick on the big downhill which was wet. I don't think it cost me any time there, but it was a little unsettling.

What I haven't seen mentioned in other reviews (so maybe it's just me) is that these shoes are incredibly comfortable. Normally my feet are a little sore after a road marathon in super-light flats. On a few occasions, they've been a lot sore. Not at all with these. My feet were sending me happy signals every mile I raced. So much so that, despite the fact that they are clearly played out performance-wise, I'm going to wear them for the 6-hour at LX3 next month. They may not make it all the way through the race, but at least I'll be comfy for the first few hours.

Will I buy another pair? Well, certainly not immediately. I don't have any road marathons coming up, unless you count Heart of America which is really more like an ultra. And, while the past six months have been fun, I am trying to step back from competition and treat running more as an activity. I'm not doing a very good job of that and the shoes don't help. Pulling them on is like picking up a bright orange flashing sign that says, "I'm here to win."

Then again, winning is fun.