Now that I’ve done, both successfully and not so much, 100 mile races; I thought it might be useful to list out what has worked for me after a lot of trial and error. Mostly error let’s be honest. If you don’t have a solid experienced person who’s ‘done the run’ to help you through it then it’s mostly error. And honestly no one can really prepare you for pushing yourself to cover 100 miles, much less the 200’s. It’s something that has to be experienced to truly understand it.
Honestly I think the number one thing that’s been of benefit to me is getting fortunate enough to find someone to make this insane journey to ultramarathonville with you. Someone who runs the same pace, the same distances, the same everything, basically 2 people, 1 pair of feet.
I know most ultras, especially front and mid pack, seem to be lone wolves. They’ll hook up with someone for a mile or three or maybe 10 and some cases 20 but inevitably their mismatched pacing and goals pull them apart or just their solitary nature.
And there’s nothing wrong with that. But having someone to lean on, and that leans on your during the race can get you both through situations that would otherwise take you out if you were solo. Most people I believe have the capability to be stronger for others than necessarily themselves. I like to think so anyway. So having someone who needs your help will help you to turn the knob to 11. And on the flip side it can be greatly beneficial to hit an aid station and collapse knowing your partner has your back and will get you back up when it’s time to move on.
I think ultimately it’s not very common for two or more runners to mesh their physical and mental abilities but if you can swing it then it’ll be a big boost for your chances to beat the odds.
I believe the average success rate across all races and combining men and women is around 60%? Some races are true monsters that eat runners up alive with success rates that are much lower than that and some are more benign and encouraging with higher success rates. But in general, the odds are not great for the average runner especially the first timer. So doing whatever you can stack the odds more in your favor may make the difference between the agony of defeat where you walk away with experience gained and the agony of success where you walk away with a buckle.
It’s important to cater your training to you. This seems like a simple thing but it’s easy to go online or in a book and take someone’s training regime, workouts and schedules and try to follow it. This though can lead to injury depending on your level of ability as most of the training programs I’ve found seem to be strongly catering to podium chasers.
If this is you then good on you friend. But as a solid “back pack” in Ultra distances I quickly found I had to design workouts more in line with my abilities, my life and free time and quite frankly how much time I’m willing to devote to the cause.
The variety of training methods is about as wide as the number of runners there are. There are podium placers who rarely run longer than 20 miles as a training run and others who regularly do much more.
So figure out what works for you and go with that. Which is no small task. If you have the disposable income there can be a lot of benefit from getting guidance from an training coach that has real experience at training for ultras. That last is key because training for a marathon is not the same as training for a 100 mile race.
Over the last 2 years, which is how long it really took, I’ve made enough mistakes to finally figure out what training works for me. What is at my borderline of injury and how hard I can push before I risk sidelining myself. And it took injury and sidelining myself for sometimes up to 2 weeks at a time to figure that out. (I know, 2 weeks, that’s just an extended recovery week, but to me it felt like 2 months).
If you’re going to be doing a 100 without a crew, 100% doable, then just plan on spending more time “not moving”. You’ll spend time getting gear out of your drop bags, filling bottles, changing shoes, etc. A good crew can cut your time spent in aid stations by half or more and insure you leave each aid station with the right gear and nothing extra to weigh you down.
A pace plan is a good idea but understand like with most plans it’ll break down as soon as you start running. It’s almost 100% guaranteed you’re going to go out too fast and that’s going to cost you later on and there’s a pretty fair chance it could cause you to DNF. Going out too fast IMO is the number cause of DNF’s based on the large number of race reports I’ve read.
I can’t tell you how many times I’ve read “I started at X minutes per mile, by mile 50 I was at x+3 minutes per mile, by mile 75 it was x+8 minutes and the last 25 was a dead man shuffle of 25minutes per mile”.
Pacing, pacing, pacing, if you want to successfully finish a race, regardless of distance but it’s critical ultras, then pacing is how you do it. Too fast up front is NOT ‘banking time’. It’s adding extra stress, fatigue and toxins to your body that you will 100% pay for later.
Have a goal time and then break that down into thirds. Then steal time from the first and add it to the 2nd, 3rd. Then steal time from the 2nd and add it to the 3rd. Example: 100 miles, 24 hours to make the math easy. That’s 33 miles in 8 hours x 3. Let’s steal an hour from the first one and split it up in to the last two. So now we have 33 miles in 7 hours, 33 miles in 8.5 and 33 miles in 8.5. Let’s steal half an hour from the second and add it to the third and we end up with 33 miles in 7 hours, 33 miles in 8 hours and 33 miles in 9 hours. A 7/8/9 split is more realistic IMO than an 8/8/8.
But I can’t do 33 miles in 7 hours on trails. Then maybe a 24 hour 100 isn’t a good finish time for you. So add half an hour to all three and shoot for a 25:30 finish.
That is a very general possible option to compute your 1/3 pace targets and doesn’t take into account any changes in terrain. Once you add vertical or technical to your route then it can get ‘really’ complicated on doing your pacing.
Barring some weird terrain I’ve never seen anything remotely like equal splits much less negative splits in 100 mile runners times. Prairie Spirit 100 for example gives you 14 hours to make the mile 52 turn around and 16 hours to make the back 48 for that reason. They know if you can’t do 52 in 14, you’re not going to make the back side in 16. For the majority of runners.
Bottom line though is know your cut offs for every aid station. Give yourself a 15-30 cushion for each and then print them out in large font on a piece of paper so you can read them in dim light and when you’re barely able to stand up.
Ultimately there are two things will DNF you in a 100 mile race. You drop out due to any number of reasons or you fail to make the cutoff at an aid station. So knowing your cutoffs may keep you moving whatever little extra you need to hit them. I’ve seen runners who make cutoffs by literally a couple of minutes. Myself I hit the mile 85(ish) aid station with 4 minutes to spare and ultimately didn’t make the mile 92 cutoff by about 10 minutes.
Personal observation – You think dropping out at mile 50 sucks? Try missing mile 92 cut off by 10 minutes with 3 hours left to make that last 8 miles.
Regardless of a crew or not, have a checklist for every aid station you’re going to spend any time in, the turn around where you swap gear out, whatever. And for goodness sake use it. It adds almost no extra time and it can save your race if you for example leave the turn around and forgot your head light and it gets dark and leaves moving at a crawl.
At our first 50 mile race, Rocky Raccoon, near the end after it got dark we ran into 3 people who were barely moving because it was pitch black and none of them had expected to be out in the dark. They joined up with us for the final stretches to make it to the finish line. I’m not sure they’d of finished in time if they’d been out there in the dark by themselves those last miles.
So have your “Don’t leave the aid station without doing this and packing that.” and USE IT.
To the pain:
“Life is pain, Highness. Anyone who says differently is selling something.”-The Dread Pirate Roberts
Understand that pain in inevitable. Your feet will hurt, your muscles will hurt. Your joints will hurt. Your tendons will make themselves known in ways you can’t imagine until it’s happened. Your brain will hurt. You’ll have chafing that will make you scream when you get a chance to take a shower. You’ll be nauseated and possibly be puking or dropping your shorts frequently (hopefully in time) over the course of the race and usually in the back half when you can barely drop into squat without swearing like a sailor. You’ll have blisters big enough to hide a dog in. Well one of those tiny purse dogs anyway.
You’ll wonder why you’re doing this to yourself. And if it’s not your first then add the tag line: Again.
I’ve been in pain during ultraruns that honestly would knock a lot of people off their feet. Pain at levels that prescription strength (legally obtained) narcotics didn’t touch.
Note: I would strongly advise any runner to not use anything stronger than OTC pain relief. You can, maybe, dope yourself up to where you can keep going but also where you’re doing permanent damage to your body or least damage bad enough you’ll need significant care afterwards.
The bottom line is, expect discomfort. Expect pain. Expect to have an continual inner dialogue “Is taking this next step worth it?” for miles on end.
So what to do about it? Learn to live with it and learn what you can safely do to knock the edge off it.
“Make friends with pain and you’ll never be alone.”Ken Chlouber
The safest, note I didn’t say safe, but the safest pain reliever available OTC for ultra runners is Acetaminophen, aka Paracetamol aka Tylenol. The reason this is safer is because it’s processed by the liver. All the other NSAID’s are processed by the kidneys. During long distance running you’re stressing your kidneys pretty badly so throwing something else to be processed by the kidneys into the mix isn’t great. Additionally something like Ibuprofen can act like a binder or glue with the myglobin molecules that are generated from muscle damage to make it harder for them to fit through the kidneys.
If nothing else to take away from that just remember “Ibuprofen bad when running.”
This can all lead to a lot of bad things, the worst that I’m aware of being Rhabdomyolysis. Rhabdo is when there’s so much myglobin in the blood that it chokes the tubes that make up the kidneys and its ability to filter your blood is greatly diminished. The effects can range from bad to BAD aka dead.
During ultrarunning it’s very important to pay attention to the color of your urine and the frequency of urination. If it starts to get dark yellow then start being concerned. If it turns the color of Coca-Cola then start being scared.
The solution is easy enough, hydration, hydration and hydration. Don’t forget to hydrate! And do not hydrate with just plain water unless you’re getting enough electrolytes through other sources as you can end up with something like Hyponatremia which can have impacts from bad to BAD aka dead and the loss of of enough electrolytes which are literally what help your electrical system operate to do things like make your heart beat which,yes same thing, bad to BAD.
It’s important to train fueling. You need to find out ahead off race day what works well for you in terms off caloric intake, flavor, bulk, texture, nutrition etc. And this can shift over time and effort. What you feel like you can intake for days at the start of a 100 mile race makes you want to puke by mile 75. So not only have a fueling plan but a back up plan.
Improper fueling and hydration are the second leading cause to a really bad race and likely a DNF as well. These two things are super critical. No matter your pace, you’re going to be burning more calories than you can process per hour. So you’re running at a deficit. You make up the difference by converting fat into energy.
So training fasted and at sufficient distance to force your body to go through whatever carbs it has stored up and then have to dip into the fat stores is another crucial part of fueling. The more used to turning fat back into energy your body is, the better off you’ll be in ultras.
Like everything about ultra marathons, you have train it it all. Your digestion, fat conversion, pain tolerance, mental willpower, physical body, it is all a wonderful machine if you will that will let you cross the finish line. Sometimes in good shape, sometimes in horrible shape, but in the end crossing that finish line before the cut off is the goal of a race.
And in the journey you learn more than a little bit about yourself, win lose or draw.
Important tip: Be wary of consuming a large quantity at one time and VERY wary of consuming strange things. My first 100 mile race at the mile 25 aid station I had some dessert bread offered to me by the sweetest lady you could imagine. And it was very good and I said so. She gave me a big piece ‘for the road’ which I ended up just eating it over the next mile since I didn’t want to waste it and didn’t have a great place to carry it. For the next 50 miles that bread sat like a lump in my belly and caused me to cut way down on my intake waiting for it to process. Ultimately it wasn’t what caused my DNF but it did add a bit of unpleasantness to the race.
In general for fuel I depend on these after trying a lot of things:
CBBJ or Cashew Butter, Banana, Jelly sandwiches. I blend cashew butter, banana along with some honey and or maple syrup into a paste then use that along with some good elderberry or blackberry jelly on potato bread. It’s a great source of carbs, fats, proteins and important electrolytes like sodium and potassium. I’ll usually take half a sandwich an hour as about half my calorie intake for the hour.
eGels by Crank Sports. I just prefer these over other gels, better electrolytes and carbs, I like the basic flavors except the mountain dew one and in general they work for me. I save these for when it feels like I’m starting to tank on energy.
I’ll also pack in my drop bags or carry with me one or more of the following –
Sour Patch Kids Extreme, Candied Ginger, Gin-Gin ginger chews, Twizzlers, Werther’s, Clif bars.
I think it’s important to mix it up on fuels. For one reason, nutritionally to get a diversity of sources for all the things you need to sustain your efforts. And for a larger reason so you will continue to fuel.
One thing to note is try to stay ahead of the bonk. It’s very hard to come back from a bad bonk from bad fueling or hydration. And it’s never fun.
I don’t depend on fluid intake for my fueling, at least not solely. There are runners, usually sponsored by Tailwind it feels like, that just fuel on fluids. I can’t do that myself. If you can swing it then great.
I use drink mixes more earlier on during a 100 and prefer more plain water later on. For drink mixes I use Pedialyte (orange and strawberry), Crank Sports eFuel (citrus punch) and EFS (fruit punch). I portion these up into a bottle’s worth into small ziplock bags.
For the first 50-60 miles I typically carry a 500ml bottle of a mix and a bottle of plain water at one time and usually go through 500ml total every hour(ish) depending on weather. When it gets hotter or sunbaked during the day I can easily up that to 1 liter per hour and even more during the summer.
After that first 100k or so I usually start leaning more on 1 bottle of mix to 2 waters. To make sure my electrolytes are kept stocked up I add an Hammer Endurolyte Extreme once an hour.
Let’s start the bottom and work up. Each of these items is not the first or maybe not the 10th item I tried, I was rarely lucky with gear choices to get something that just worked the first time –
So it’s two months out for what may, or may not, be our next 100. The fall version of Prairie Spirit 100 aka Kansas Rails to Trails 100.
We’re in month 3 ish of training and roughly 6 more weeks before we start tapering. Because of WFH and the Covid’s I’ve been running every day. The usual 4 days a week of actual training and the other 3 are just to keep the streak alive.
Of note this time around is Rabbit and Bunny conspired to kill me for my birthday in July. They both signed me up for VR runs. Bunny’s was ‘just’ 110 miles in 10 days. With the caveat on day 1 you ran 2 miles, day 2 4 miles, day 3 6 miles until you finished on day 10 with 20 miles for a total of 110. Oddly enough that was also almost the temperature those days.
It works out to a 100 miles in 7 days on the back side, technically 98 but I added a little extra to knock out my first 100 mile week .
Rabbit’s was ‘only’ a 1 mile, 5k, 10k, half and full in the same month. With riders on each one. 1 mile was to be a PR attempt. I succeeded, surprisingly given the temperatures and RH but got it done. The 5K was see how much elevation you get in 5K. Not a huge amount, this is pretty flat area but we did get a reasonable amount. The 10K was to run to someplace for food. We ran and got icecream. 🙂 The Half was to run someplace I’ve never run before. That wasn’t easy without traveling but I managed. And the full was to be a ‘fun run’ with Bunny. Fun is certainly an interesting concept.
For Rails of the things we’re considering strongly is have a drop ‘pouch’ at every manned aid station with 2 pre mixed bottles for the way out and 2 for the way back. This helps cut down on minutes spent refilling or getting refills and minutes were literally the difference between our first DNF and running up against the cutoff at mile 92. Imagine suffering for 92 miles and then having to quit because you’re 12 minutes late to the station with only 8 miles to go? Yeah we’re keeping an eye on minutes now.
A crew would be nicer, I’d love to hit an aid station and just walk through it trading used for new without having to stop but there’s also something about depending on no one but yourself, for good or bad.
Another key thing is we’re going to do our overnight gear change at the mile 62(?) aid station, not the 52. The reason is there are no GD bathrooms at the 52 so unless you want to show your ass off to people there’s no way to change into clean warmer gear for the night half. Or you haul your gear down the block to the Taco Bueno, change then haul it back. No thanks. The mile 62(?) station has bathrooms, big ones. So we’re going to just circle through the turn around and wait for better amenities.
Gear choices are only slightly changed from the last ultra we did, Snowdrop 55 but I’m gonna list them here –
Shoes: Altra Olympus 3.5’s and maybe 4.0’s. The 4.0’s are not due to ship till September. Another victim of the global impact on Covid I’m sure. I have two pair of 3.5’s, one with a fair bit of miles on it the other not too bad. Hopefuly the 4.0’s will work for me and I can have a newer pair to use for the bulk of the miles.
Socks: Injinji’s of course. Won’t use anything else for ultras.
Shorts: The Altra Trail 2.0’s (discontinued). The Brooks are okay but once you go stupid long it’s the Altra shorts for me. When they wear out I don’t know what I’m going to do.
Shirt: REI long sleeve quarter zip (discontinued). I have 4 of these, they’re stupid soft and comfortable. I should have bought 20.
Head: Halo skullcap, that rubber strip really does work to channel the sweat sideways and keeps it out of your eyes.
Ears: Trekz Aftershockz Air or Titaniums. I can’t do in ear and I also want to be able to have my ears unplugged so I can hear the world.
Vest: Salomon Advanced 12L 2019 edition. Storage and layout is the best out here for my needs.
Poles: Leki Shark folding poles. I’ll be carrying these as emergency in case of injury, picking them up at the 62 mile station.
Fluids: Usual, Pedialyte (orange or strawberry), Crank Sports eFuel and water. Alternate about 50/50 between plain water and flavored water. As the day gets long and into the next tend to desire more plain than flavored which means I have to supplement with electrolytes and food based fuels.
Electrolytes: Hammer Endurolyte Extremes, nothing better in my experience.
Foods: Whatever’s at the aid stations with backup of DIY nutbutter mix (cashew butter, banana, maple syrup, salt and then either a high quality jam or cookie butter) on potato bread, a few Crank Sports eGels, Clif Bars and Ensure at the drop bags just in case nothing appeals.
Meds: All the pain killers but focused on Acetominophin to keep kidney impact as low as possible but sometimes you gotta mix things up to come at severe pain from multiple directions.
Electronics: Pixel 2 for live tracking and status updates “Not dead yet”, Stryd Air for accurate pacing, Fenix 6X with my hand built ultra tracking datafield, Scosche 24+ just because I like to have HR data to look back on and likely a Gopro 8 to try and record the agony of a 100 miles.
Misc: Squirrel’s Nut Butter for anti chafing, for colder runs it’s better than Trail Toes, my preferred when it’s hot.
And there you have my packing list for any given 100 mile race.
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.
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.
Last weekend I did my first ‘endurance’ race, a 24 hour run, run as many laps as you can race. Going into this my goal was 80 miles; I felt 80was quite achievable at my current skill set. TL;DR I did 82(ish) miles.
But…. about 5 or 6 hours from the end my left ankle, specifically the shin muscles that pull the foot up toward the shin started really bothering me. Like ‘really’ bothering me.
I had a choice to make, take a break, maybe just stop and call it a day and take my completed laps or push through it and shoot for my goal. I chose to push through. I did this fully knowing what the end result would be; knowing the consequences. And knowing that ‘there ain’t no such thing as a free lunch’. i.e. for every action there is a reaction, for every decision there is a consequence.
In my case it’s being unable to run for the last 9 days after my 24 hour race. I knew that injury was not only likely but almost guaranteed to happen. Not that I’d of likely run that first week but other than my ankle/shin as of the last few days I’ve felt pretty recovered and ready to get back out.
I have a half marathon scheduled for this weekend but trying to do that in my condition would be less than wise. Wisdom when it comes to pushing through injury isn’t something I’m known for but at least for this race I do have the option to drop down to the 5K. Although I have to pay for dropping down. I mean WTH?
So that’s what I’m going to do, run the 5k, probably with a friend at a cruising pace and just limp through it so that I can continue with the recovery so I can get back out on the trails.
The point of this if you made it this far, is choose very carefully and with full understanding of the ramifications of pushing through pain while running. Pain means something is being stressed. Stress is injury. Injury is being forced to be sidelined to avoid greater injury which leads to greater down time.
Bunny and I participated in the LOHTSE 24 Hour Endurance race over the weekend of March 16th. This was our first 24 hour and longest race since our debut 50 mile race at Rocky Raccoon a month prior.
In between Rocky and LOHTSE we also did the Post Oak Triple challenge for a distance of 44(ish) miles for me and 28 miles for her.
The point of that information is to set up the fact that we probably weren’t in a great place recovery wise going into this 24 hour race but didn’t want to wait another year to try it so off we went.
The race is done on the 400.0x meter track at the Owasso high school. This year the weather was nice, a few degrees warmer than I’d like during the heat of the day but certainly tolerable. The track appears to have been redone recently and is now a textured concrete surface. In other words it’s hard, very hard and very unforgiving. I don’t even want to imagine the damage a person would take if they tripped and fell at speed on this thing as that surface would destroy the skin of any part of the the body that touches it. No one fell during the race but that hard ass surface does do a number on the legs.
There is no view to speak of so it didn’t take too many laps before things got seriously monotonous. One more mental challenge to contend with in these types of events.
Facilities was great as there were not only two port-a-potties set up actually on the course in the outer lanes but there was a track facility also open for our use with real bathrooms and showers and even a couple of couches if you needed to take a load off for awhile.
As this was a certified and sanctioned race that qualifies for records and potential entry into the national 24 hour team slower runners were asked to avoid the inner lane and use lanes further out. I have an slight issue with that as this has an impact on the distance one has to travel to get a lap in. And laps are the only thing counted as distance with each lap counted the same. So each lap I did in lane 2 was 407+ meters, lane 3, 415+ meters and so on. But each counted as 400 meters. Over the course of 24 hours those extra 7 and 15 meters start to add up.
My distance was measured with my Stryd footpod that I have calibrated pretty closely. It measured the 50.1 mile Rocky Racoon race at 50.2 miles for example. And we did get slightly lost in the dark near the end because someone took down some direction tape that added a little extra. It regularly measures 13.1 mile half marathons as 13.1 miles. Point is, after 2 years of running on many many certified race courses I trust my Stryd to nail the distances and it doesn’t get confused when you stop moving for a little bit unlike a GPS based tracking.
Because each lap done only nets you the official 400 meters my official distance was 77+ miles but I actually traveled 4+ miles over that. Bunny who also wears a Stryd which is also pretty well calibrated to her had the same results, around 4 extra miles traveled than official.
Off hand we both think assigning lanes to runners would be more logical, at 12 hours in there were only 12 of us left moving and at almost any given time I counted less than 10 actually on the track at the same time. Then each runner’s laps are multiplied by that lap’s actual distance to give them an accurate total distance. But then you have to contend with the honor system of people staying in their lanes and not drifting accidentally or intentionally down a lane. So for a certified course I guess it makes sense. But it doesn’t feel great to have to do extra miles ‘for free’ because you’re slower when you all paid the same entry fee.
Because this was a timed race there was no way to DNF. Everyone got credit for the laps they did even those who just left before the race end. For some reason I’d made the assumption, in error, that you had to be there at the end of the race to get credit for it.
I believe if memory serves there were about 30 runners who started the race in its entirety. The majority of these were in the shorter distances, there was a half marathon, full marathon, 6 hour, 50 mile, 100K, 12 hour races all going on at the same time as the 24 hour race. For a few there was only one entrant in that distance. I think most of the non-24’s were in the 6 and 12 hour races.
We didn’t really know anyone else at the race going on other than as friend of a friend in a couple of cases. What I found interesting is the start of the race was much more street race like, no one talking to each other, everyone focused on the race. After it was down to just the 24 hour people we found the race was more ultra trail like with people becoming more chatty and outgoing.
Since we didn’t know any by name we assigned nicknames to several runners as they were note worthy for some reason and we by human nature needed a label as a way to refer to them. Thus during our race we had Chatterbox (real name Mark), a long time runner who was super friendly the whole race with everyone, he was full of trivia and history on the runners, racing in general and had a steady persistent pace that ate away at the distance.
One of my favorites, Landrun (real name Becky), who we had fun talking to and joking with. She’s out of OKC and part of the OKC Landrunners group, hence the nickname as she had on one of their T’s at race start. Probably won’t get to run with her again unless we both happen to be in the same ultra and that’s a shame as I enjoyed the laps we did together. This lady is a certified bad ass, after getting blisters bad enough to force her into sandals she still came back on the track and chewed through the miles at a walk that was as fast as my slow jog. Walking with her at her pace was a effort. I believe she ended up 2nd female and it was only her injuries that took her out or I think she’d of taken top spot easily.
Mighty Mouse (real name Brian), another certifiable ultra runner with some strong credits in his history was also really nice to chat at in passing. He was going too fast and steady to actually run with. His nickname came from a tattoo of mighty mouse on his shoulder. He’s doing and done some crazy hard race sequences, on races and at paces/times I can only wish I could do.
The Machine (Bob) and Beast Mode (John) were the two strongest male runners there that day. The Machine was just that, gliding through lap after lap without a change in pace or a stop. Beast Mode was right there with him but ultimately made the decision to drop out to save his legs for another race per a chat with another remaining runner later after we noticed him gone.
Another runner who got his nickname late, Six, because he hit that point where he only needed 6 miles to break 100 sub 24. He’s another bad ass that ground out the miles early, possibly at too fast a pace but he hit his numbers and in an ultra that’s an important piece of any race, hitting your personal goals.
There were others, Ginger (real name Betsy) who was a friend of a friend and a super nice lady who was only (only he says) in it for the 12 hour race. Her and Landrun were two peas from the same pod in my experience with them and a great person to hang with even if it was only for a little time.
Kansas (real name Jackie (sp?)) who was the eventual lead female, another steady state runner who made the miles look easy. She eventually stopped at 80+ miles before the 24 hours were up but I have no doubt could have knocked out 100+ in 24 hours.
The Marine who was another 12 hour runner who looked to hit a wall pretty badly around hour 10-11 but rallied hard and finished in hour 12 super strong was inspirational.
The Dave’s, the group of people who were in the Dave’s challenge which was do 1 mile every hour for 24 hour in honor of Dave who continued running with stage IV cancer who’s only goal was 1 mile an hour.
Basically when you see the same people for hours on end without any other distractions assigning them nicknames seems inevitable. I’m sure others did the same for us but probably were just as unlikely to get them right for us as we didn’t for them.
Back to the actual running part of the race, we were on a conservative pace from the start although still a sub 12 hour 50. But as time went on and that pavement started causing problems that pace slowed down. We were primarily self supporting as we had specific things we wanted to use for hydration and nutrition but the usual things were there at the one official aid station set up along one of the straightaways. They also had pizza and sushi delivered during the first evening. One benefit of having a race in the middle of town is delivery is a thing.
We each tried and mostly succeeded at consuming at least 16 oz of fluids an hour and intaking between 200 and 400 calories of a variety of foods as well as electrolyte supplements.
Toward the end of the race I was having to step up my game for the last 4 hours or so to insure I hit my goals and I started intaking too many calories. I knew it at the time but I also knew any advantage I could get to be able to keep going was going to be key to hitting my target mileage of 80. I did hit my target with a little bit of cushion but I also ended up pretty nauseous right after the race. Some of that nausea was also in part from pain I’m sure.
Original flavor Pringles, Spring Energy Gels, Saltines, Ramen, Reeses PB cups, a broth from Bunny with all kinds of anti-inflammatory ingredients, crystallized ginger were among the things we brought. We also had supplemented these with a few things from the AS over the course of the race such as half a banana, a Little Debbie’s Oatmeal Cookie, half a garlic bread stick and a krispy kreme doughnut.
For Hydration I used EFS, eFuel and Skratch labs. I found I preferred the EFS at the recommended concentrations. I also had the occasional plain water to supplement at least one bottle of mix an hour.
My left ankle and shin started acting up a few hours in and by the end of the race I’d had to break through a few walls of pain to keep moving at a decent pace in order to hit my target. I’m paying for that now, 4 days later and my left ankle and foot are still swollen, painful to the touch, painful to walk on. I knew I’d be paying for it at the time as well so none of this is a surprise.
My Altra Paradigm 4.0’s served me okay for the first 50k or so but after having done that distance now a couple or three times in them it’s obvious that they are 50k at best shoes for me. For a marathon they work great. Once I reach 30 miles or so the outside of my pinkie toes and that general area of the side of my foot become painful.
Knowing this was a risk going in I’d bought some Hoka One One Bondi 6’s the week before the race. So at mile 30 of a 24 hour race I put on shoes that I’d worn for about 5 minutes. In the end it wasn’t a bad decision. The shoes held up fine, some of the pain of my battered outer foot went away and no new pains showed up for the next 52 miles.
At this time I’m going to have to give the nod to the Bondi 6’s for any distance over a full marathon. They’re not zero drop which I strongly prefer but they’re not horribly high heeled either. And they got me through 50 miles.
Clothing wise my Altra shorts proved again their ability to take me long distances without chafing. Tshirt wise we were in custom race shirts we had made for the race. Specifically so we can mark laps on them. I keep finding it surprising how much other runners comment on the little things we do, like ticking off laps on a our shirts, or wearing matching shirts or hats. It’s just something minor we do for fun but they never fail to draw some amounts of comment and in some case a lot of comments.
Because I still had that new skin from some large blisters from Rocky I taped up both heels and sides of heels with Leuko tape prior to race start. I’m happy to say that no further blistering happened in that area even with baby new skin in place although it was all pretty tender by race end. I did get one small blister on the top of my left pointer toe. This was through two pair of socks, a mid weight Injinji and a light weight Features over those.
That blister could have been from the Hoka’s, hard to say at this point.
I didn’t have any critical low points during the race, there were a couple of times I ‘got quiet’ especially those last few hours where I was heavily focused on hitting my goal mileage but nothing so bad that going on was in doubt.
Our takeaways from this race are that yes there may be low points but you can get through them. That pacing is critical to being able to sustain the distance. So many people go out way too fast from what I’ve seen and read and end up struggling to just finish a race. With our pacing plan, the last 4 hours of my 24 hour race were my fastest average times. Not that they were fast, let’s be honest, just faster than the previous far too many hours.
Bunny had some issues that the format of this race helped bring about. She worked through them and was out on the track at the end for lap after lap making me super proud of her while other more experienced runners had called it a day hours earlier.
We seem to have our hydration and nutrition dialed in fairly well but still learned some things such as stick to the plan, don’t overload on calories at the end.
That a race where you have access to your own aid station with everything you thought you might need available every 3 to 4 minutes leads to a greater amount of non-moving time. Not because we spent more time per stop, the longest stop I made was about 15 minutes to make and eat raman and change my shoes at the same time. But because you stop more frequently. One extra minute per stop adds up over time.
That was one of the obvious things about Beast Mode. He didn’t stop for aid. He had a crew that handed him exactly what he needed/requested in the quantities specified when he needed/requested it as he went by his setup. He didn’t even slow down. No wasted time at all.
At the end of the day, literally I guess since it was 24 hours, having done 82 miles in 24 hours I feel we’re currently capable of doing a 100 in 30 so that is one critical key thing learned. I believe with some dedicated training to efficiency of form and increasing VO2 max that we can do a 100 mile in better shape this fall than we did with this 24 hour.
With any luck we may see you at the Kansas Rails To Trails 100 Mile in October. This is also the Prairie Spirit 100 that happens in March of the year. Why the name change I’m not sure since it’s the same race down to the location of the aid stations. But regardless, it’s looking like it’s a good candidate for our first 100 buckle.
It’s been a week since Bunny and I did the Rocky 50. We’re both feeling for the most part surprisingly well. After the race neither of us suffered the bone breaking muscle cramps, me in particular, after the Dead Horse 50 we did November 2018. My muscles, specifically my quads were pretty sore for a couple of days afterwards but by T/F they were good and today, S, they feel pretty normal.
For us this race started with a 8 hour road trip including stops for gas some breakfast. As is turning out to be the norm our rooms were not ready/available when we got there so we went and had lunch and did some shopping to kill the time.
After checking in we went to the main lodge at the park to do bag drop / packet pickup. The folks were really nice and encouraging when they heard this was our first 50 mile.
Back in our rooms it was time to sort out our gear for the umpteenth time and then some TV which reinforced once again why I cancelled cable tv years ago. I think I may have been asleep by 8:30 and for once pre-race slept surprisingly well.
To keep stress down my alarm went off at 3:30 and I went over my gear once again. By 4:30 I picked up Bunny and her gear and off we went to the Hunstville State Park where the race was held. Race start was at 6:00 a.m. and it started on time.
Off we went into the darkness at our normal post-start walk and then started our 1K run / .25k walk cycle. At each aid station we refilled a bottle, we both carried two full ones and one empty spare and snacked on whatever looked good. Our main nutrition was comprised of Spring Energy gels with some alternates like eGel by CrankSports, Skratch Labs bars, Justin’s Nut Butters, candied ginger.
Electrolytes were supplemented by Hammer Nutrition Endurolytes. One of the critical things we wanted to make sure of was not getting low on electrolytes to avoid major cramping during and post race. And our plan seems to have worked fairly well. So we had electrolytes in our water and additional capsules.
Overall I find I don’t care for the flavor long term of the ElectroRide. Bunny likes it but for me it becomes unappealing and I can’t afford to have my fluid less than appealing so I consume it at a sufficient rate.
Starting with Damnation aid station we started grabbing cups of Raman with broth although we had to consume it at the aid station because we weren’t allowed to leave with the cups.
For future use to avoid that time sink I’ve picked up a couple of Sea To Summit collapsible mugs so we can fill and go for these kinds of foods.
We held our schedule like clockwork for the first 25 miles getting back to the S/F in 5 hours 50 minutes. A little slow for us but we did have another 25 miles to go.
I will say the course was mostly okay running wise but there were a number of pretty large mud sinks on the trails that just kept getting wider over time as runners kept going further and further out to get around them.
In general if you were careful you could though get through the course without getting your feet soaked.
The scenery was, no offense Texas and I’m a born Texan, but it was boring. Your basic Texas scrub land with some tall pines scattered here and there. After the first mile you’ve seen all the variety the course has to offer. It was no Moab desert for views.
Like everyone pretty much says, the long out and back to Farside from Damnation seems like it takes forever and when you get there there’s just fluids and some friendly people to cheer you back out.
The aid stations were well stocked with the usual things including hot foods at most.
I was starting to get worried about lack of urination by the end of lap 1 so I wasted some time trying to pee during the layover between lap 1 and 2 and we also got our trekking poles and changed shoes.
Overall I cost us quite a lot of time with fruitless attempts at urination starting now and through the next couple of ASs that had bathrooms. But I’ve suffered Rhabdo before from runs so seeing the color of my urine can be critical for me as I don’t care to hit the emergency room with kidney failure.
Eventually I started drinking more and more water even though I wasn’t super thirsty, going through about 750ml (24oz) every hour and this did the trick.
During lap 2 we switched to walking the uphills mostly and running the downhills but because the whole course was up and down with very little flat this cost us time. Add in the pee checks, raman stops, gear malfunctions and the second lap took us 7 hours and change.
We ran into a couple of ladies, one a teacher and the other a sub on the second lap and ran with them for awhile, they were ironwomen but this was their first 50 mile and really first trail. They were quicker than us except on the more technical trail pieces but eventually left us behind overall.
I bring them up because we picked them up about 6K from the finish line again where they were trying to make their way back in the pitch black as they’d not brought any light options. We moseyed back to the finish line at a moderate walk with one detour because someone had removed the ‘do not go this way tape’ and the sign to turn off was facing away from us on the side of the trail so we missed it.
Eventually we figured it out and made it to the finish line in 13 hours and 25 minutes.
We both ended up measuring about 3500-3600 feet of vertical gain over the 50 miles. Not a stupid amount but more than we were expecting for sure. It was also mostly a rollercoaster route.
It should be obvious but for a long race you have to bring lights, plural and spare batteries. I’ve owned and own lights of all kinds, mostly hard duty mil-spec types but a few running lights as well.
Of all the lights I’ve owned and used I highly recommend a ‘non-runner’ light, I heard comments “is a car coming up behind us” early in the morning, and that is this ZebraLight in the warm white ‘Floody’ version.
It lights up a huge area in front of you without any hot spots, just a solid hemisphere of light. The 18650 batteries on high-high lasts about 2 and a half hours and is beyond bright. The medium power will last you all night, 13 hours and is as bright enough to keep you moving. It can also be programmed with a second high power that can last up to 6 hours and puts out as much light as any good ‘runner’ light. It’s light weight, super durable and I can’t recommend it highly enough. Once you’ve seen it turn night into day you’ll be happy to have it.
Stay on top of your hydration and electrolytes. It can mean the difference between an enjoyable race and a DNF. At no time were we really low energy, my biggest limiting factor was general muscle pain, specifically from my Morton’s Neuroma in my feet and just the constant stress of going up and down hills in my quads.