tl/dr; Made a medal display piece that I ended up liking and as it’s not something I’ve seen before I thought I’d share in case it sparks an idea for anyone else. I know for a lot of runners, medals are just a useless chocktke cluttering up the house but each one is a memory for me. Side Note: if you truly don’t want your medals there are non-profit organizations that will take them and put them to good use and use them to brighten the lives of children and adults with serious health issues.
Over the weekend with all the races canceled I decided to drag out the medals and figure out a new way to display them. Every other option so far has just not been satisfactory, too big, bulky, can’t see the medals, whatever. The last one tore out of the wall. My primary goal was to keep the display in a reasonable dense fashion but to all each medal to be seen in all it’s cheap glory. And to have it self supported with at most a single screw to keep it from toppling over.
To do that I purchased 3 pieces of 1x6x6′ poplar from a big box store. Yes it’s not great wood, yes its stupidly over priced but I needed s4s because I lack such things as a jointer and planer and band saw and decent table saw and etc and so on.
I ripped one of the pieces into roughly 1/3’s and these will be the sides and bracing giving me 1x1x6′ and 2 pieces that were roughly 1x2x6′. The 1x1x6′ I chopped into 3 pieces at 1x1x24
The 2 side pieces I cut a 3/8×3/8 rabbit in one side and also give me 2 long pieces to use for random trim.
With the other two pieces I cut them into 6 total pieces that were 1x6x24 pieces.
5 of these I ‘resawed’ down the long center to give me a total of 10 pieces that were 3/8x6x24. It took two passes with my job site table saw and let’s just say they were not uniform thickness and call it a day.
This display could also all be done as well using 1/2 or 1/4 plywood and 1×2’s and a circular saw. Use the 1×2’s for the frame and bracing and the plywood for the display pieces.
So I now have –
side frames – 1x2x6′ x2
back bracing – 1x1x24′ x3
front facing pieces – 3/8x6x24 x10
shelf piece – 1x6x24″. x1
Random trim – 3/8×3/8×6′ x2
Side Frames: For the sides cut a rabbit in two of them giving me a notch to set the display boards. I saved the cut out pieces for additional bracing and trim.
Back Bracing: I used the third piece of the first board by cutting into 3 pieces and making half laps at the ends such that they would overlap the backbracing with a 1/4 thickness.
I notched the back side of the frame pieces so they would clear the base moulding then glued the bracing pieces in 3 spots up the back. The 1/4″ thick lap joint meant the side frames would stand away from the wall by about a 1/4″ and it would be the bracing that touched it. I used a single 3″ sheet rock screw through the top brace into a stud to hold it to the wall. I never use drywall anchors for anything much less anything heavy.
I notched the shelf piece so it would fit in the rabbit a few inches from the top of the frame pieces, slid it into place and glued it. The top brace acts as a back stop to keep things off the wall.
I then measured down the height of a standard racing bib and put in a piece of trim. Using about a 3/16″ spacer I glued the 10 front paces in place in the rabbit of the frame pieces working from the top own. This left a few inch opening at the bottom. You could plan ahead and cut your frame sides down to minimize this. In end it doesnt bother me and I wanted the display to be as tall as it was.
I used some of the random trim to put a lip around the shelf things wouldn’t fall off.
I used some regular old nails to act as bib pins to hold the bibs.
A couple of coats of poly and I called it done. There are no nails, biscuits, dowels in this build, it’s all Titebond II and is extremely sturdy. I’ve found the wood gives way before Titebond does.
Medals are added by slipping the ribbons through the spacing between the display boards and letting them hang down behind the front panels out of sight. A small piece of foam is pushed into the gap to hold them in place. I thought about 3d printing some V shaped to act as spring pieces but the foam was handy and quick and worked really well.
For smaller medals like 5K’s or from back when medals were just smaller you can stagger them and really pack them in a line. For the longer distance races or the egregiously large medals not much you can do, they take up a lot of space.
While the foam piece worked for everything, it didn’t work for the little rock medal, the thing weighs like 3lbs. But I was able to loop the ribbon around that small trim piece at the top and simply tie it off.
Anyway, I’ve never seen this kind of display before and in the end I kind of like it, it holds 3 years of medals for me in about as small an area as i might hope for while still letting me see each medal in it’s entirety.
Okay I’ll start by saying this is a rant post, but also a call to anyone out there who might know of a better way.
Since I am currently benched from running, due to continued neuropathy in my left foot which began somewhere around mile 40 of 111 at SnowDrop, I have decided to hit the pool for no-impact cardio, until such time as I can feel my toes again. I have been to an OMT, and a Chiropractor, and read every article I could find on the internet around what I have going on, and the bottom (of my foot) line is that it is nerve trauma or pinched either steaming from my L4 & L5, or it is isolated to the foot. Given the medical treatment options for either of those areas, my best bet is to go the therapeutic route and give it time and see if it will heal on it’s own, which is typically what happens, and is recommended. So that leaves me little options but to strength train, stretch and do no impact to the likely traumatized areas. So I borrowed an inversion chair from Trex and hang like a bat at least once a day in my garage. Thus far I don’t know that it’s helping, but it isn’t hurting, so great.
That said I am more than a little worried about making cut-off times at our Prairie Grudge match, without being able to run between now and then. I am also worried about the further trauma that running 100 miles will cause, because I do still plan to run that race. I, like Trex, have observed the noticeable increase in my RHR, which means my endurance abilities are taking a hit. It’s a growing source of anxiety, among other things in my life, which running usually keeps at bay. While my body is trying to heal, I really don’t need the added stress, so that leaves me trying to find other ways to drown my thoughts, and well, as much as I enjoy the ever so rare adult beverage, it would have the opposite effect on my healing tissues and mental health to hit the sauce, so that leaves the damn pool.
Now, for the record, I love swimming as a sport. As mentioned before I was a competitive swimmer. It’s kinda a thing I was good at. But it’s not running, and I have a sh*t ton of running shoes and gear that will not do me any good in the water. So I need to seriously hit the water harder, which leads me to my rant….
In the last two decades I have moved away from owning music, in a library of files that I had to backup and copy from computer to computer, to become a completely iTunes free streaming consumer. It all started with Pandora, and then overtime I have become a paid Amazon Unlimited customer. I recently added the Garmin Fenix 6 to my gear list, which solved the problem, for me, on how I could ditch my phone for my runs and Bluetooth my Amazon Music playlists offline to my wireless headphones. Yeah me. It only cost around $750 to get a few more bells and whistles which I also use for playing in the mud, not just listening to music.
The problem is that my Garmin plays music to my headphones via Bluetooth, which doesn’t work underwater. Trust me, it’s just the laws of physics at play here, not user error. As stated above, I do not own any MP3 music anymore–retiring my iPod years and years ago, so the current ‘SwimP3’ options that are pretty much what swimmers are forced to use, don’t fit my needs as a music streamer at all. This ‘option’ basically requires you to download a Ripper / Recorder software to your computer and then to “record” streamed music songs from YouTube to MP3 files. A) I am not sure how legal all that is. B) That sets me back a decade to when I dumped my music library, and C) I don’t have the time or patience for all that hoopla [Insert Sweet Brown Meme here]. Seriously is pool tech more than a decade behind???
Insert Temper Tantrum Image Here
That question landed me to searching around for other streaming devices that might be on the market. So frankly when I became aware that today there exists only one option, the Delphine Waterproof MicoTablet ($200), at least that I could find, that allows you to play either encrypted offline stored or online music from a Streaming service like Amazon and Spotify on a waterproof devices with wired headphones I was more than a little annoyed. While it seems like a good idea, frankly the concept of the touchscreen for sport usage doesn’t execute well, especially on a device worn on your head in the water.
So I continued my search, surely someone else out there has needs like me, who can’t use their phone, or their watches to play their music and who just need a simple, easy to use, reasonably priced, device that is capable of storing the encrypted files from streaming services for offline playback. Well it turns out there are other people out there who think that it is a Mighty good idea to ditch their phones for a tiny lightweight audio player for rugged athletic use. I am referring to the good people at Mighty Audio who have brought us the Mighty Vibe (no, it’s not the adult device you are thinking of, it’s also great for kids too. Okay ya worse still I know. Way worse!)
It is 99% what I am looking for, it’s just not waterproof, although it is water resistant. So that took me to their Contact Us page to ask the question:
“Does the Mighty Team plan to make a waterproof IX7 or 8 rated version of your product for use underwater (aka lap swimming) with wired waterproof headphones like the Swimbuds? If not PLEASE PLEASE PLEASE, I am begging you to consider us poor water treaders. We need you! If by some miracle your amazing team is way ahead of me on this one, first let me say THANK YOU. Second, any idea when we could maybe hope to see such a device hit the virtual shelves? And third, is there any chance I could help you beta test it?”
I will post an update if I hear anything back. In the meantime I have ordered from Amazon, two separate stupid damn waterproof swiMP3 devices, H2o Audio’s STREAM w/ waterproof wired headphones, and a pair of Aftershokz Xtrainerz. I ordered the first because it would arrive fast, and was $60 cheaper than the Aftershokz. But afterwards, I debated that decision. The first device I ordered fits on my goggles on the back of my head, and according to some reviews, because it is Bluetooth enabled, it can reach your phone on the side of the pool since it is typically above water, and the headphones are wired. But, honestly I don’t see me wanting to use this for running or working out. It would only really have the one use. So after I ordered it I begrudgingly decided to get the Aftershokz instead. Although they are pricey, and they don’t have Bluetooth–I am sure they did this so people wouldn’t try to use it in the water and send it back; I can still use them for running and working out at the gym, I just can’t get calls from my cell phone, not a huge issue but annoying. Sigh. In for a pound in for a penny.
So I will be spending my one Mom day off this year (MLK Day), searching for and recording songs down to mp3 from YouTube, so I can use songs to put on the headphones when they arrive. This is going to take precious hours, hours of my life I will never get back, all because there isn’t a decent, simple waterproof solution yet on the market. Seriously I feel like a kid waiting with my finger on the Play and Record button listening to the radio.
Hopeful for better pool tech news for 2020, and or for feeling in my toes
AKA how to not finish a 100. Long story short, we DNF’d. Read below for more details of the race, our race and the gear used –
The Race review (nothing personal) – It’s a well run race, with sufficient manned and unmanned aid stations. The course is easily runnable by anyone, the surface is probably 98% packed gravel (almost old asphalt like in some sections) with some paved areas in the towns and where the path weaves under the highway from time to time. The trail won’t slow you down.
Check in, packet pickup was done smoothly and well, no major roadblocks there. The pasta dinner was plentiful although not gourmet but sitting and talking to other runners over some canned sauce is worth the price of admission and then some. There were a lot of ‘firsts’ there. One couple we talked to, the woman had to drop from the hundred due to being pregnant and her and her S.O. were just going to walk up out to the turn around for one of the short distances, have lunch in the town and then walk back. Bravo for her for making that choice and him for supporting it.
Drop bags made it without issue to the locations we had ours, no complaints. It’s possible to have a drop bag at every manned station which isn’t something we’ve personally seen before. We just had 2 bags, one for the 25/75 station and one at the turn around.
The scenery is… Kansas. After the first mile you’ve seen all the variety you’re going to see. There are sections where the trail bed drops off fairly sharply on one side or the other so some level of care should be taken to stay between the lines but the path is 6 to 8 feet wide for all of the route.
It’s important to note that the outbound 51 miles is where most of the 1100 vertical contained. You’re almost constantly going up hill even if it’s only slightly so the first half + of the race.
The aid stations were reasonably well stocked and included the typical options. The second aid station had figured out exactly the best way to offer raman. Cook the noodles and strain and portion them out into cups and keep the broth heating separately. When you take some, add some broth back to the noodles and they’re the perfect temperature and not so overcooked they’re like mush. I wish and hope that other RD’s will pass this on to all their AS’s and each other.
The volunteers were on par with any other ultra we’ve run although I’d like to call out the two volunteers at Richmond trail head who were there when I staggered in 2 minutes before the cut off. The only way they could have been more helpful was to craft a palanquin out of the picnic table I was flattened out on and carried me to the next aid station on their shoulders. I didn’t get a chance to catch their names but they were outstanding in their care, their courtesy and their “the next cutoff is going to be tight, you should probably be moving” encouragement after I’d been laying there all of 2 minutes. We love it when the volunteers are obviously either runners themselves or they’ve crewed runners before and are aware of the technical parts of ultra running, not just how to make you feel welcome and get you food and fluids.
There are bathrooms at the manned aid stations except perhaps the most critical one, the 51.2 mile turn around. There are no public bathrooms here and there were no porta-potties. While it’s quite possible there are ordinances preventing placing porta-potties in a park this lack was noticed. Especially for those who were replacing everything to deal with the upcoming drop in temps for the night.
There was sufficient water at the water stops. I do have a trivial to most, kind of a pain for me, complaint in that most if not all of the water jugs used for the unmanned water stops were filled from a garden hose. They all had that “it’s hot mowing out here, I’m just going to take a drink from the hose that’s been laying in the sun, oh my that’s nasty” taste. For whatever reason I really do not like the taste of hose water so this was an ongoing problem for me. It wasn’t super impactful just kept me going ‘yuck’ every time I drank it. After awhile I’d keep one bottle in reserve of good water obtained from the manned stops to reduce the amount of rubber water I was drinking.
So if you’re looking for a 100 mile course as a first time course or just a affirmation race after a DNF of a more technical one, the Kansas Rails to Trails / Prairie Spirit has no serious downside other than it’s not a ‘destination race’. You won’t be presented with some grand vistas or gorgeous waterfalls or painted rocks. But if you just want to endure a 100 mile race at an easier pace than is required for a lot of them or just want to PR that bitch of a distance then give it a shot.
Now let’s get personal –
3 days ago we DNF’d our first attempt at a 100 miles. This was at the Kansas Rails to Trails 100 Mile Race as it’s known in the fall. The same race occurs in the spring as Prairie Spirit 100 Mile Race. Different buckles, same everything else.
Bunny and I have spent the last year training for this race. We did the miles, 1100ish this year , we worked out nutrition and hydration, gear selections. We put in the sprints, the hills, the tempo runs, the back to backs, the overnights, the long runs, the short runs. 2 days a week at the gym for strength training. We ran our first 50 mile race this year, our first 24 hour race, my first triple back to back to back race weekend. A lot of miles, gallons upon gallons of sweat, and a whole of time going over the same local running paths and trails.
And we went into this race feeling we were ready. My primary concern going into it was sticking with the pace plan to get us to the first of many cut offs at the turn around at mile 51.2. I created a pacing chart that I had every expectation would see us finishing with an easy pace but plenty of cushioning to not have to worry about cut offs. We have Snowdrop 55 coming up in 2 months and I didn’t want a lot of recovery time so we could use this more as a training run than a finishing run. I was honestly expecting to finish in around 27-28 hours and enjoying the experience as much one can enjoy this ridiculous sport we claim to enjoy.
And up till the turn around we did accomplish these goals without any issues. We ‘stuck the landing’ on the turn around precisely on point and still feeling pretty good about things with a projected finish time of 27 hours. I was dealing with some food issues, too many calories too early that were sitting in my stomach and refusing to either get digested or come back out.
I had a minor problem really from mile 30 onward I primarily subsisted on water, saltstick chews, hammer endurolyte extremes and candied ginger. At the AS’s I would add some calories, not a lot but enough to keep things in the processing pipeline while waiting for that lump of lead homemade goodness of pumpkin bread and cookies to get processed. I kept it to no more than half a baby potato dipped in salt or 4 chips or a half cup of the raman broth. There wasn’t really any time during this nutrition shortage that I felt short on nutrition, my fat burning was taking care of energy needs.
Even with that, we ran our 2nd fastest Marathon distance and our fastest 50 mile distance in the first half of this race. So that to me validates our training if nothing else. We’re getting better.
Around mile 60-65 things started to clear up digestion wise, the backlog of calories was moving through. But that’s when, figuratively thankfully, “shit happens”. At the 51 mile turn around I picked up poles to use. My thought was these would transfer a minor bit of effort from the legs to the upper torso during the walk segments. We’ve used them for ascents and descents before and the back 25 miles of the ROcky 50 without any problems.
I thought the poles were safe…
What I believe in hindsight that they did was also transfer a minor bit of stress to my lower back. By mile 65 my back was hurting. As both a tall and sideways big ass runner my whole life living in an average sized world I’ve had back problems. By mile 75 my lower back was excruciatingly painful. I couldn’t straighten up at this point without external assistance in the form of a wall or floor. I would take the occasional opportunity to lay flat on a bench when we passed one to give it small break but the relief this was getting me lasted for shorter and shorter time frames until eventually I’d literally just stumble/slam into the side of a bridge or one of the entry barriers and hang off it for a few moments trying to straighten and get even a second’s relief.
Without any risk of exaggeration this was some level 10 pain that I endured for several hours. But as long as we had a shot at making the cutoffs there wasn’t any chance I was going to stop, too much, too far to get to this point. That’s not to make me sound like a bad ass, I’m not, I can just tolerate pain when the potential reward is worth it, I take a couple of aspirin for a minor headache like everyone else. But I was literally throwing a pharmacy at this pain and it wasn’t touching it. A smorgasbord of over the counter, hard core prescription pain relief and muscle relaxers (all legally obtained and prescribed), didn’t even dent it.
And yes I know you shouldn’t do this, that you can dull pain to the point of real injury, even permanent injury, let’s all agree this is bad and not something anyone should ever do.
Bunny was having to act as a human bumper to keep me from going off the path. If you’ve never run this trail there are sections with a fairly sharp, fairly deep drop off on one side or the other at times and she’d get between me and the edge and bump or pull me back toward the center of the track. I was unable to move in a straight line, what would have happened if she hadn’t of been there… well it might have gotten ugly to say the least.
While that may not sound like much, I outweigh her by 80 lbs at least. And she was putting in every mile, every hour I was and carrying just as much gear. So keeping me from going off the rails wasn’t an insignificant task.
I’ll stop here to say that guys and gals, if you get lucky enough to find a ultra running partner who you can depend on through good and bad times, who is there every step of the way make sure you fully appreciate just how lucky you are. Finding someone to pace you that last 25 miles is hard enough, finding someone to run at your side for a 100 miles, to give you the freedom to push yourself to the point of destruction by taking on the burden of ‘keeping you between the lines’ is unbelievably rare.
At 26 hours, 46 minutes we were still 2 miles short of the last cut off. I’ve never run a 6 minute mile in life much less 2 of them back to back at miles 92-93. I knew we were done and with that realization I knew I could not go another step forward without going face down, my arms were toast from trying to support my torso for so long and my lower back and down into my glutes and hip stabilizers was a black hole going nova of pain (or for the nerds it felt like what I imagine is the end result of putting a bag of holding into a dimensional hole) so I went down intentionally to lay on my back on the trail to find some relief so we could finish that last 2 miles where the only thing waiting us was to get pulled for time. And the worst part? We were still on pace to finish the race in about 29:30, it’s just that last cut off killed any chances of getting to use the last 3 hours to finish.
A law enforcement vehicle had been running drag on us, stopping at each crossroads to pick up the water jugs at the unmanned stops as as everyone behind us had either dropped prior or been pulled at the last check point. He was kind enough to cut the misery short by a bit and took us into Princeton and checked us in then dropped us off at the start. Bunny arranged for that, it is just a haze of pain for me. If I’d of been clear minded my own stubborn pride to the point of stupidity would have stepped in and said, no I’m going to keep walking till they pull my stupid dying ass off the course but I wasn’t quite of sound mind at that point.
I can’t say I’m not disappointed in that my mistakes cost Bunny her first buckle and to a lesser extent me as well. I can say I put everything I had into that run and pushed through more than I thought I could, and I think highly of myself, so that’s something. At no point did the thought of dropping out or calling it quits enter my head and that’s something even more.
I can say we’ve already micro-analyzed the race, the obvious and non-obvious mistakes, the moving versus non-moving time, what we can do to fix those problems so that at the next race we reduce the wrong and increase the right.
Ultimately this failure is just the first. There may be more failures, RNGesus with the weather, terrain, mistakes will factor in that result ratio, but there will 100% be more attempts.
Technical stuff –
For this race I carried the following things, not everything was used. Each entry has a note of some kind indicating my thoughts on it’s usefulness or ability to do what I asked of it –
Misc Gear –
Note not all of this was used this race but it has been used at some points and tested well with us –
Monday, October 21, 2019 9:09 PM
With less than 5 days left before I toe the line of our first 100 mile race, I find myself grappling with the same struggle I faced immediately after the 24-hour race at Lhotse. (A struggle I wrote about, but never published much like my race report…hmm) That place of struggle to know if I can finish this race or not. I am in that time of reflection and period of self-doubt where I wonder if I trained hard enough, if I have what it takes to overcome the pain, if my Why is big enough?
Earlier today while discussing my thoughts with my running partner, I heard myself say, “I don’t know if my Why is big enough to get me through this race.” Those words have echoed in my head all day.
So tonight I read an inspirational article about a runner who finished the Tahoe 100 that Trex sent me, and I made myself watch Billy Yang’s film, ‘The Why’, to try and pull myself out of my funk and once again find that place of determination and inspiration that will help me push through, and to remind myself of my Why.
To be honest it has felt forced and cliché, but I knew there would be nuggets of wisdom in that article, and in that short film that I could use like life lines to help me pull out of my darker depths. I mean if I feel this way now how the hell am I going to feel at mile 82? (assuming I make it that far)
So did it help? Yes. Am I happy-go-lucky? No. But it’s a start. I know in my head, that overcoming pain, both mental and physical, will be the hardest part of this, and I needed to hear this process described by other runners who have faced this and won their battles. It helps to hear or read it put concisely.
It helped to hear that last inspiring message that it is okay to use my body in this way, to overcome my mind and to look for the other side of the pain that will come. It helped to be reminded that it is part of the story I will tell for years and years.
So now I am forcing myself to sit down and write these thoughts down, to remind myself of my Why and to create something that I can revisit and maybe other’s will too, whenever I am facing similar doubts.
I wish at this moment I wasn’t struggling with these feelings. I wish more than anything that I was confident and excited about this race. I wish that I had inspiring things to write about. I wish that I was going into this week with a hopeful heart instead of a since of worry and dread, but I am not, at least not at present while I write this. I am worried. I am anxious. I am afraid, and more than anything I want it all to just be over so I can put it behind me better or worse. But mostly I am sad and angry that right now I am feeling so negatively towards something I have been working hard for all summer. I gave up Saturday and Sunday mornings sleeping in and watching cartoons with my kids to run. I ran after work, exhausted, in the triple digit heat. I ran during the miserable sticky nights around the same paths I have pounded around for years now. And I ran through the pain of watching my dearest aunt die of brain tumors. It was a long hot painful summer and I deserve to see my work come to the bloody damn end.
So it is with heaviness in my heart and mind that I jot down my thoughts tonight in hopes of capturing the ebb and flow of emotions that this journey will bring, and it is just this very journey, the one of the highs and lows, that reminds me I have work to do in myself, that is my Why.
While some of this information applies to a race of any distance I’m going to focus on 100 miles as that’s what Bunny and I are currently training for.
If you read race reports of 100 mile races then you’re probably aware of this recurring theme (actual paraphrased quotes below since I don’t have permission to repost)
“…started out possibly too fast sticking with the lead pack… around mile 50 started having GI issues and couldn’t keep anything down, pace was down to 13 minute miles… by mile 75 I was down to 18 minute miles… mile 90 and the death march had set it and I was lucky to do 30minute miles”
“…started out aggressive, trying to bank time… things went sideways at mile 47… started having to stop and rest every few miles… barely made the cutoffs at the last aid station…”
“…held off on hydration and fueling for the first 20 miles trying to avoid wasting time in the aid stations… bonked hard by mile 40… dropped at mile 73…”
I literally just watched yet another video by a runner doing his or her first 100 mile race. He burned through the first 25 miles in under 5 hours. Then the GI problems started before the turn around and he barely made the finish line before the cut off as a result.
It’s my 110% firm belief that most ultra runners who post race reports and most of the ones I’ve talked to do not have a pace plan. This is anecdotal obviously. Most ‘just run by feel’.
While I believe there are a number of good runners who can do this, I do not believe the majority can do this, especially for their first serious ultra marathon. They run way too fast, out of inexperience with the 100 mile distances or out of ego or out of race jitters or out of ‘this is how fast I run my 20 and 30 mile training runs’.
It’s taken me the last 2 years to figure this out for me personally. Like most I let my ego write checks my legs couldn’t cash. I train at 11 minute miles so I should race at 10:30’s. Then I crash and burned like most race reports… report.
I put my painfully earned experience from our earlier ultra’s to use at our first 24 hour race and for the first time in an ultra I was able to maintain a consistent pacing from start to finish. This went a long way for me to validate both my pace plan and my thoughts on pacing.
As it happened Bob Stearns was also at that 24 hour race and as a result of his machine like pacing I googled him and found out in some circles he’s called “The King of Pacing” and has extremely in depth and well planned pace charts that’s taken him out to 200+ miles.
This just added more validation I think to my way of thinking.
The reason pacing is everything in an 100 mile race is once you get behind the 8 ball, once you get into a deficit it’s extremely hard to come back.
A compatible and individualized pace plan for a given runner will always feel too slow at the race start. But that pacing is critical. A runner needs time to process calories both ingested and converting fat to fuel. A runner needs time to process lactic acids and flush them out of the system. A runner needs time to process fluids to replace those lost in sweat and urine.
Without that time a runner will start running a calorie, fluid and fatigue deficit which will end badly usually. GI issues will come up and ingested items will start coming out whatever the nearest orifice is, not to be gross. Muscles will get overstressed and fatigued leading to an inability to run and navigate technical terrain. Nerves will get overstressed and start firing erratically leading to race killing cramps.
Pacing, pacing, pacing, it’s what will get a runner to the finish line, strong, in the fastest possible time, with the least risk of injury to body and health.
Pacing in fueling – A runner should start consuming calories a couple of hours pre-race and continue to consume between 200 and 350 calories an hour. The average person can process, convert ingested calories to fuel, on the order of about 250 calories an hour. Any more calories than that will start to pile up in the digestive tract leading to the dreaded GI issues as the body has very good systems to deal with excess while under high activity. i.e. you’ll start puking it out.
It’s important to note that obviously you’re burning far more than 250 calories an hour. Don’t worry, your body will start converting all that fat you’re carrying into fuel. But this requires some resources, it requires extra water, blood and energy. If you’re at the ragged edge of your abilities the body doesn’t have these to spare. And you bonk.
It’s also important to note that the brain/central nervous system runs on carbs. So during an ultra most runners, even keto/fasted/fat based runners, should focus on ingesting carbs, these are what your brain and twitch reflexes are going to be short on.
Anecdotal: I knew from training runs and our ultra races that I can process about 300-350 calories an hour safely and over our 24 hour race I stuck with this for all but the last few hours where I started increasing my intake as it was looking close to whether I’d hit my goal mileage or not. As a result I was fine for the first 21 hours. Then I started getting that bloated, sluggish, ‘thanksgiving dinner’ feeling. The extra calories hurt, not helped my performance.
Pacing in hydration – This is more individualized. On a summer run I consume between 20 and 32 oz an hour. And still lose up to a lb an hour. But stay on top of it. The early stages of dehydration have no real symptoms or feelings other than your performance will start to decrease. As the imbalance gets worse the body will start pulling water everywhere it can and the biggest source is the blood. Which unsurprisingly is a big performance hit.
Monitor your urine output and color. If it’s infrequent and dark, you’re not drinking enough. If it’s very frequent and colorless, you’re drinking too much and are potentially diluting your electrolytes to a dangerous degree. These are basic rules of thumb and subject to the individual.
If you start to pee and it’s the color of Coke, then you’re in a potentially serious situation and should consult with the medical staff at the aid stations. They will likely pull you as Rhabomylosis can be very dangerous and I speak from personal experience.
Pacing in speed – This may not be easily possible to figure out without running stupid long distances. It’s a safe bet it’s going to be 90 seconds to a 2 minutes slower than the 30 mile training pace for large number of runners especially newer ultra runners. I know it wasn’t until we’d run several ultra distances, 4 50K’s and a 50mile that I ended up with a good handle on what might be the best pacing for us for 100 miles.
I know from own training and racing that a 100 mile pace plan feels crazy slow at the race start. You want to be out there, you don’t want ‘that guy’ beating you off the line, it’s his first 100 for goodness sake. But it’s sticking with that pace plan, regardless of how ‘awesome, full of energy, great’ you feel at the start of the race that will have you reeling all those people who blew out and blew up later on down the road. Sticking with the pace plan is how you’ll PR your times while at the same time enjoy the race instead of it being a miserable trudgefest of pain, fatigue and projectile vomiting.
At least that’s my thoughts on the subject.
‘Seriously, shouldn’t this [insert distance] be easier by now?!?!’
Just about every time Trex and I set out to run we utter some form or another of this phrase at some point during the run. Whether it be a short and sweet tempo run or a the warm-up for our long slow run, it seems we have some false expectations that it would have somehow gotten easier over the years given the number of miles we have logged. We somehow have this feeling like one day we will set out to run a snappy 5K and it won’t feel like we are trudging through the last miles of a marathon.
Since we both have logged well
over one thousand miles each, [Over 3200 miles at this point Bun] with our longest break being under a month in the last two years straight I tend to scratch my head a bit also when everything seems to whine and complain on an ‘easy’ day. It begs the question, why is there no such thing as an ‘easy’ day after all this time?
Well I think the answer is fairly simple. It’s not easy because running is work. It’s overcoming inertia in the form of the body at rest, and by the laws of physics and biology our body will always fight us to return to that easy place of comfort (aka not moving). Therefore running will never be easy and it will always feel like work. PERIOD.
But I think also, in our case, we keep pushing the bar further and further out with each new goal we achieve, and frankly we haven’t really stopped to smell the roses. We have continually pushed our bodies to go further, and now into the realm of Ultra distances, which are not for the faint of heart or body or mind. We have relentlessly moved forward in spite of the warnings our bodies have given us, and protested when our bodies revolted. Stubbornly we have forced upon ourselves the willpower of our minds to keep going even when it means we might regret it later. With each new goal our mindsets shift the bar but our bodies remind us just how much work it will be and just how quickly we can get right back to where we started. That is why it never gets easier. We have to know with every step that we are pushing ourselves, otherwise I think we would feel entitled and unappreciative of our achievements.
To be honest I would settle for a little entitlement right about now, but I suppose there is nothing wrong with a hard day’s work, as the saying goes. So here’s to many more months ahead of hard work, sweat, blood, and maybe some tears that will bring us to our next Ultra adventure.
After my first truly long run race I’m finding some interesting and curious aftermath and the timing is on the odd side.
2 weeks after our LOHTSE 24 hour endurance run I ran a 5K that was part of the Fleet Feet 4 Seasons challenge. I’d signed up for the half originally when I signed up for the 4 race set but in the interest of being careful I dropped to the 5K.
Race day I was feeling okay and started off at a decent pace for me, in the sub 9 range. Around mile 2 I started to feel it in my left shin and backed off a touch into the sub 10s. I had a bad case of shin splints after running 24 hours on a concrete high school track at Lohtse. In the end it was my 4th fastest 5K and I really think I could have podium’ed if I’d of gotten close to my 5k PR. Anyway that was the only real issue I had 2 weeks for my first run.
I took another 2 weeks off in recovery mode before I ran again. And things took a serious AF turn for the worse. As soon as I shifted into a run every single thing below the waistline immediately started screaming at me. Knee joints, ankle joints, ITB, inner and outer fascia points on the knees and ankles, hip flexors, quads and hamstrings, I would have been hard pressed to pick out a single one of those that hurt less than the others. I was at another track but a compressed rubber one that was softer and even with that I ended up running the turf next to the inside lane.
I literally made it about 100 meters before I stopped from the pain and tried to stretch it out. Starting up again and nope, the stretching didn’t help. I made it around the rest of the lap back to the starting and then stepped off onto the grass. The next 3+ miles were…. not fun. About mile 3.5 some numbness kicked in and was able to shambling stagger flail up to a 9 minute pace for one lap before calling it quits.
I’m pretty worried at this point as I can’t figure out WTH is going on. 2 weeks prior I was feeling fairly okay.
I wait another week+ and go for a trail run. It’s only marginally better. 4 miles at an average of 14 min avg pacing (11 minute run pacing) felt like I had just run a 10K at sub 10’s.
Another couple of days and 5K at 12 min miles on trails feels like 8 minute pacing.
And that’s just RPE, my HR during these is 12 beats higher on average with spikes into zone 5 which I should never hit on this terrain at this speed than it should be for the same pacing and terrain of which I have hundreds of runs to compare it to.
It’s so bad I’d rather run solo than inflict my zombie like death shuffling pace and form on anyone and of course my mood.
Now my RW made a blanket statement that this is what happens when you tear down your body and you’re now running on a lot of new tissue which has no ‘experience’ with running yet. I certainly tore up from the floor up some things with the 24 hour race so that does fall in line with her thinking.
And at a month after that there’s going to be a lot of new tissue in those areas. So another correlating fact for her argument.
Tomorrow will be my fourth run since Lohtse and hopefully I’ll be able to push faster than a 12 min average, I should be doing 10’s at this distance and this terrain at worst for a measly 3 or 4 miles.
But the observed aftermath of a first time > 50 mile run (82 miles total in 21 hours running) seems rather daunting. After Rocky 50 I was literally fine to run within a week and ran 42 miles two weeks afterwards on some pretty rough terrain. That extra 50K for Lohtse really seems to have put a hurt on me.
I can tell I’m recovering obviously but I’d be lying if I didn’t say I have some concerns about our 100 mile training which starts in 2 weeks for the Kansas Rails To Trails 100 in October and then 2 months after we’re going to try for 164 miles at Snowdrop. If 82 miles has this kind of impact, how bad is 100 miles going to be? Or 164 miles?
Why 164 miles you might be wondering when buckles are only given out at 100, 150, 200 and 250 miles? Because one of the ladies I ran a few laps with at Lohtse, Becky (Rebecca) of the Oklahoma Landrunners, did 163 miles last per a race report I read from Bob Stearn’s on Snowdrop. And I’d like to see if I can beat that even though she’s a far more experienced and accomplished runner than myself. I’ve already blocked out a pace chart for the 55 hours of Snowdrop which puts me at 164 miles in hour 54.
Best laid plans and all that…
So we signed up for Snowdrop 2019. If you’re not familiar with it, it’s a 55 hour endurance race done on a 0.69xxx mile track. It’s about 2’3’rds gravel and 1/3rd asphalt. That will actually tie into my endurance plan of 2/3rds running, 1/3rd walking rather well because I don’t care to run 55 hours on concrete.
In years prior the race apparently filled up in minutes but today it was only 94% full almost 2 hours after opening. Interestingly it started at 40%+ full before registration opened, I assume to spots reserved for veterans of the race, elites and etc.
The breakdown on buckles is every 50 miles starting with 100 miles. The buckles are some of the most glittery and shiny I’ve seen to date.
One of the reasons it’s so popular I believe is that you can take up to 55 hours as a 100 mile cut off. That’s 25 hours more than most 100’s. My own goal would be of course to do 100 miles but it’s really the 150 mile buckle that I would go into the race with thoughts of getting. 200 miles is way beyond my skill set now and likely skill set in 8 months. Even 150 may be beyond me.
It’s all unknown territory at the moment with only a single 24 hour race on the books and single 50 mile.
By SnowDrop though we should have one 100 mile / 30 hour cut off race after doing the Kansas Rails to Trails in October.
The only way to grow and evolve is redefine your limits. I just regret I waited so long in life to find this area of my life to evolve into.