Ultra Running: Trials of the Trail 

How long does it take to ready 9 drop bags for a 100 mile endurance race that may take up 30 hours in the Sierra Nevada Mountains?

Answer: 3-4 hours.

How much money can an out of her head ultra runner spend on her drop bag supplies?

Answer: $500-$600

What does a neurotic put in her drop bags?

Answer: You would be surprised……read on ….

I have been hyper-focused on the contents of my drops for the last week.  I finally gave in to my need to prepare early for the race this weekend and put together the finest supply bags in ultra running history.

There will be 9 places on the course to access my bags.  Here is a list of items in my bags: This list is by no means is all inclusive and depending on were the bag is on the course other specific items are added to help with the particular needs that will present themselves during the day or night.

Mini jars of Vaseline 6: $2 each, Band-Aids: $1, Blister repair kits 2: $8 each, Socks 7: $10, Energy gels 20: $2, Electrolyte capsules 1 bottle: $10, Bandannas 4: $1, Sunscreen: $ 10, Replacement Technical Shirts 3: $20-$30each, Replacement Shoes 2: $125 each, Hats 3: $14, Sunglasses 2 pair: $40, Flashlights 2: $100, Batteries: $16, Headlamps: $100, Rain gear: $60, Chapstick: $2

Two of my bags have complete clothing changes as I have one river crossing at night that will most likely soak me and since I do not tolerate the cold very well I will have to take the extra time to change all my clothing.  The second set of clothes is a just in case set.

Workout:

• Type: Run
• Date: 06/23/2008
• Time: 14:00:00
• Total Time: 00:25:00.00
• Distance: 2.5 miles
• Average Pace: 10:00/mile

On June 2^nd I had the most awesome opportunity to get my VO2max and Lactate threshold measured.  I went to Seattle Performance and met with Dr. Cooper and staff.   As an endurance runner I have always been extremely curious about my VO2max.

This number indicates ones ability to convert oxygen to deliverable fuel to the muscles.  A person’s VO2max is a combination of age, genetics and fitness.  I know I have decent genetics and I don’t think it hurts that I was born and raised in Colorado at 7000 ft.

The tests were performed on a treadmill.  I started with a warm up and then the treadmill incline was increased ever 2 minutes until I was almost to exhaustion.  This took just over 14 minutes at 6.2 on the treadmill maxing out at an incline of 7.5.  It was relatively easy for the first 11-12 minutes, but when I fatigued I was done very quickly.  My max heart rate was 180 and after a 2 minute recovery I was down to 130. This is a quick recovery!

My VO2Max is 46ml/kg/min. The oxygen uptake average for woman in my age group is 31-33, the excellent category for VO2max tops out at on most charts at 45ml/kg/min for woman.  Seattle Performance works with endurance athletes and they came up with a revised chart reflecting this population.  On this revised athletic chart I am still in the excellent range but fell short of the “Competitive Endurance” rating of 50kg/ml/min.  This is the story of my journey….. I have labeled myself as “first housewife off the bench”, just shy of the real deal but having enough talent and desire to not settling for jogger status.

Now that I know my VO number I have a new goal (post 100 miler) to improve my VO to the coveted 50kg/ml/min.  This can be done by building base miles over a 8 – 10 week period.  These miles must be done below lactate threshold so as to teach the muscles to uptake oxygen and utilize it more efficiently.  I will focus for the first time in my running life on using heart rate for training purposes.  I have always trained hard and rested too much in between.  Having this new information will help adjust after the race should I have some post race depression.  It may also require an invetment in the new Garmin 405

The training that I will do to improve my endurance and aerobic power will be done with my heart rate at, near or below 155 beats/min.  My lactate threshold is at 174 beats/minute.  This is very close to my max of 180, the goal will be to build my body’s ability to have a bigger buffer between lactate threshold and max effort.  In other words give myself another gear.

Another part of the testing was a calorimetry resting test.  This measures the amount of calories burned in a non workout day.  I burn approximately 1600 calories a day just to exist and not workout.  This is good to know also as I have not been able to maintain my weight during this preparation for the Western States 100, I have since started counting calories to put some weight on for the race!  Can I say almonds are awesome for this purpose….so are breve lattes.

Even though my big race is this month I did a workout designed to build base (for me building confidence).  I need to know extra gears will be there when I need them.

Workout:

• Type: Run
• Date: 06/03/2008
• Time: 19:00:00
• Total Time: 1:02:58.00
• Max Heart rate: 157
• Distance: 7 miles
• Average Pace: 8:59.73/mile

Day 2

What a relief to see blue skies this morning as we checked in for our day’s run.  I had looked at the weather forecast online before going to the camp, and it was supposed to be similar to yesterday.  I decided to keep all my clothes on, under armor, shirt, heavy jacket and tights.  We started running and of course within the first hour it was warm.  Hot for me with all my layers.  I slowly started to disrobe and tie my tops around my waist.

I also had started the day with a slightly questionable stomach.  I was wary of having to live on gels for the next 4+ hours.  We were scheduled to run 19 today, the last 3 of which a grueling uphill grind out of the canyon.  After all the climbing yesterday I was not sure there would be much “climb” left in me.

As the run progressed my tummy tolerated the necessary calories.  The heat did not bother me much either, I was down to my running bra at this point and had pulled my tights up to my knees.  I also took a sodium replacement tablet each hour: for future reference I think this helped my stomach take in the GU.

The portion of the course we ran was much easier terrain than yesterday (still impressive by normal running standards) and I ended up running stronger than expected.  I hit the 16 mile aid station more than 20 minutes ahead of my projected time: 2 hours 48 minutes.  I knew the 3 mile hike out would take me 45 minutes so I set a new goal on the fly to do the climb in less than that anticipated time.  I took me 44 + minutes, don’t know if that was a victory or another sad realization how difficult the WS 100 really is. 

If the course itself does not break you I found out today that there is poison oak all over this course.  According to people in the know, getting poison oak is a truly miserable experience.  On this information I wondered about my potty stops yesterday.  Did I squat on a plant and in a few days the oils that may be deposited on my bum will start an itchy painful, nasty rash?  Poison oak has a 2-3 day incubation period, again new information for me.  I made no potty stops today, but know this is not realistic for the race.  Just another thing to consider 3 days from now as I am peeling off my toenails….what is that curious itch??

I will take a few ice baths tonight; I am wimpy so there will be very little ice in my cold tub.  Tomorrow we are set to run 21 miles.  I am hesitant to say I can accomplish this third day.  I will go in the morning with the most important piece of equipment: a good attitude and an intention to complete the task at hand.

Workout:

• Type: Run
• Date: 05/25/2008
• Time: 08:30:00
• Total Time: 3:32:00.00
• Distance: 19 miles
• Average Pace: 11:09.14/mile

Day 1

It rained….all day every step for 6 hours.  Well that is not completely true, it snowed for about 45 minutes early in the run.  Just for the record it was 100 degrees last week covering the same terrain.  I was ready to leave the winter gray and rain of Seattle and test my ability to run in the heat.   As I was packing for this 3 day training camp I laid out several running outfits, none that would have been enough cold weather protection for the 40 degree day.  At the last minute I packed my new tights and jacket, to be honest, only because I think I look totally cute in them and wanted strut around the post dinner gathering looking svelte.  Once again my huge ego comes through for me.  The outfit kept me toasty warm all day.

We completed 28 + miles today.  It took exactly 6 hours.  I ran the entire distance with
Pierre; he will be my pacer at WS for the last 38 miles.  I met him online through the WS pacer request site.  I swear it was like match.com or trying to e-date.  But Pierre and I chose each other and after today I know I made the right choice.  He is in excellent shape, better than I am.  Knows when to talk, knows when to encourage, knows when to go ahead and follow.  He is a very nice guy and wants to run WS next year hopefully this is good training for him as I know he would be a lot faster without me.  He is great! 

Much of the course was muddy…..so many colors of mud in the Northern California Mountains.  Today I ran through gold colored mud, some might call the color newborn diaper yellow, but I prefer to see it as gold.  Each runner was covered in mud and my shoes were saturated by 3 miles.  Pierre who boasted briefly about his Gortex shoes was soaked through shortly thereafter.  I brought another pair of trail shoes as well as a pair of street shoes so tomorrow I will switch into my Asics. 
 

Pierre only brought one pair of trail shoes, so in true running partner form I brought his shoes to my hotel and I showered with them to de-mudify them.  They are currently sitting on my hotel room heater drying (I hope), as Pierre and many other camp participants are tenting it in the rain with no chance to dry out today’s gear.

All in all today both boosted my confidence for the WS 100 and scared me.  I felt pretty good and the pace is well within the 30 hour time limit, more importantly it is also within the 24 hour Silver Buckle pace but…..can I keep running another 18- 22 hours? 

Tomorrow is supposed to be similar weather so my tights and jacket are next to Pierre’s shoes.  I ate some chicken, mashed potatoes and mac & cheese.  I will take some Advil and try to sleep.  What a perfect day.

Workout:

• Type: Run
• Date: 05/24/2008
• Time: 09:30:00
• Total Time: 6:00:00.00
• Distance: 28.5 miles
• Average Pace: 12:37.89/mile
• Ascent: 9,000 ft
• Descent: 9,000 ft

Feeling remarkably fine 48 hours post run.  My body no doubt completed a 50 mile adventure, yet I have no worrisome aches and pains.  I will lose 2 toenails which is probably fine to lose them before the 100.  I have one nasty blister that has been drained 3 times from a rock that I ignored for 20 miles, won’t ignore the next rock in my shoe for more than 5 miles. 

I managed my fluids and nutrition very well and have not had any nausea or fatigue post or during the event.  My feet are not swollen like they were after my first 50 (too much sodium intake), only took two sodium tablets over the nearly 12 hours and only drank Accelerade.

Headlamp worked perfectly for the predawn start, so I have my lighting figured out.  Not so scary running in the woods in the dark.

Things I need to do differently for the 100?  1. A different pair of shorts…..How do I explain…..not enough buttock support?  I have a little butt with a lot of bounce :)    2. Cannot eat peanut butter and jelly crackers while running…..the crumbs get aspirated into the lungs who knew?   3. I love the Jelly bean electrolyte product, very fun to eat and kill boredom, but does not fuel the muscles like a GU.  I will keep them in my repertoire but only for entertainment value    4. Be more aware of the beauty, I had forgotten for a least a moment that I was running in a beautiful national forest and was reminded at mile 46 when I saw a huge bald eagle perched in a dead tree near the edge of the lake, he was awe inspiring and I gave me such an emotional lift.  I will remember to take some time to honor the surroundings. 

Health:

• Date: 05/12/2008
• Mood: Normal
• Sleep Pattern: Normal

Will run the Northface Endurance Challenge 50 mile Race May 10. 

Health:

• Date: 05/01/2008
• Weight: 109
• Mood: Normal
• Sleep Pattern: Normal

Ran Northwest Trail Runs event atSquak Mountain today.  This particular race is a ½ marathon.  The trails were in great shape with only a few muddy patches and very well marked.  The runners were blessed with beautiful weather; we actually saw the sun a rare visitor to the Pacific Northwest these days.  The course is wonderfully difficult that climbs about 3300 feet.  On the trip up the steep trail I took to a power hike to running pattern.  This is a technique that I will pout to good use during the Western States 100.  I decided that I would go out with a more than comfortable effort pushing a little through the initial climbs.  This event also included a 10k option so I decided to go out with a woman who was doing the 10k; I knew this would keep me on pace for a good trail half. 

Last night just out of curiosity I looked at last years finish times.  The course record was set last year at 2:33:10   Not ever running this particular trail before I had no idea how this time would correlate to other trail run times.  That’s the real beauty of trail running: time is only relevant to that race on that day.  I run sometimes on another mountain near Squak called Mt. Si.  By looking at the elevation of the race I figured I could translate my Mt. Si training run times to this course.  I predicted a time of 2:40, maybe better if everything was perfect, maybe slower if things weren’t.

After splitting from the 10k group, I thought I was either 1^st or 2^nd woman.  I ran miles 4-8 with a young lawyer and we talked politics to kill time and take on the climbs. Even though our politics didn’t match up we enjoyed each others presence, company & support on the trail.  At 8 miles he started to bonk, this was the longest trail race he had attempted.   I gave him some sips of my electrolyte drink and he sucked on a GU as I lost him on the next ascent. 

There was an aid station was at 9.5 miles so I took a GU and looked at my watch, if my math was right I was on pace to break the course record.  This was a big surprise but I decided to go for it!  I thought there may be a woman in front of me, and I wanted to catch her.  I ran like the wind down the winding descent off Squak.  At every switchback I looked ahead to see if I could see any other runners. I never saw another person. 

As I came out of the forest to complete the last 400 meter loop before ending at the parking lot I refused to look at my watch.  I had no idea if I would hit the course record.  I slowed to a more comfortable pace for that last loop.    At the parking lot there was a guy in a lawn chair writing our numbers and the clocktime, a nice simple finish for a lovely day on the trail.

Unofficial Result: First woman, new course record 2:27:39

Workout:

• Type: Run
• Date: 04/26/2008
• Time: 10:00:00
• Total Time: 2:27:39.00
• Distance: 13.1 miles
• Average Pace: 11:16.69/mile
• Ascent: 3,300 ft
• Descent: 3,300 ft

When you look good, you feel good and you run better.  This is not a scientific fact but it sure is true for me. In trying to keep motivated and reward myself for milestones I decided that every 300 miles I would buy myself something new for running.  Last time I bought 2 new pair of shoes.  After coming home from
Oregon 8 hours in the car, and watching my track alma mater KU squeak by Davidson into the final four.  I went for my run. I was strutting same fancy new clothes to day on my workout.  I bought new Pearl Izumi gear this weekend.  I bought the infinity tight, Schnell top, Accelerator Softshell jacket and the silk lite socks. 

Not only did the clothes feel amazing but they made me feel faster, stronger, younger, & more fit  can new clothes really do that?  Pearl Izumi is really clothing for cyclist but I was amazed at the support my legs received from the tights.  I had recently ran in a pair of tights that I bought 9 years ago from Road Runners club, yes they held up for nine years!  Wow what a difference in technology and fit.  I can’t wait to run another 300 miles so I can go get more Pearl Izumi gear. 

My work out today was 7 miles followed by drills on the track: Lunges, high knees, bottom kicks, striders and accelerators.   

Workout:

• Type: Run
• Date: 03/30/2008
• Time: 16:30:00
• Total Time: 1:00:00.00
• Distance: 7 miles
• Average Pace: 8:34.29/mile