Preparation for 12 Hours at Night in Cool

Yea, I'm new to this long distance running stuff and not the best strategic planner (don't hire me to invade a hostile country Mr. Bush). But I'm turning a leaf here and mapping out a plan for my first 12 hour race and my first night race. Thanks, fellow CRC member George for your all wise guidance. It's likely necessary to both keep me fresh (as much as you can be) through the night AND for next weekend's PCTR Headlands 50 miler. Ummmm, what am I thinking?!?

So here's my Overall Plan plan:

Finish 5 laps or 45 miles. Have fun and keep it slow. If I feel good and I get in before the cut-off then consider a 6^th lap BUT save some for the Headlands 50 miler! Be wise and not ignorant – yes, this is smart Franz leaving a note for competitive Franz!

Lap 1 (7:00 – 9:00 PM) 9 miles

Pace: Start with a run flats/downhill and walk uphill plan as the trail permits. If this doesn’t work transition to a 5:1 run/walk ratio (10 minute run, 2 minute walk). I have a feeling the starting option will work best and it doesn’t require me to monitor my watch! Average pace across 9 mile loop should be 13 min/mile (2 hour lap).

Food & Hydration: Two 20 oz. water bottles per loop – refill at 5.5 mile aid station. Have 28 oz. water bottle in Start/Finish drop bag to switch if hydration is insufficient. Target calorie intake is 200 – 300 calories per hour. Start with Clif Shots (1 per 15 min or 120 calories per hour) and one GU per hour (90 calories)

Lap 2 (9:00 – 11:00 PM) 18 miles

Pace: Continue with the run flats/downhill and walk uphill plan. Average pace across 9 mile loop should be 13 min/mile (2 hour lap).

Food & Hydration: Two water bottles per loop – refill at 5.5 mile aid station. Use the same fueling as lap 1.

Lap 3 (11:00 PM – 1:00 AM) 27 miles

Pace: Continue with the run flats/downhill and walk uphill plan. Average pace across 9 mile loop should be 13 min/mile (2 hour lap).

Food & Hydration: Shift to a single serving bottle of Perpetuem (230 calories) and take 1 Ensure along (250 calories).

(15 min. buffer to 1:00 AM) LUNCH

Eat as tolerated pancackes, bacon, and some coffee.

Lap 4 (1:00 AM – 3:00 AM) 36 miles

Pace: Continue with the run flats/downhill and walk uphill plan. Average pace across 9 mile loop should be 13 min/mile (2 hour lap).

Food & Hydration: Two water bottles per loop – refill at 5.5 mile aid station. Use 5.5 mile stretch to digest. Get food at next aid station. Clif Blocks and/or GU.

Lap 5 (3:00 PM – 5:00 AM) 45 miles

Pace: Continue with the run flats/downhill and walk uphill plan. Average pace across 9 mile loop should be 13 min/mile (2 hour lap).

Food & Hydration: Single serving bottle of Perpetuem (230 calories) and take 1 Ensure along (250 calories).

Lap 6 (5:00 PM – 7:00 AM) 54 miles

Pace: Continue with the run flats/downhill and walk uphill plan. Average pace across 9 mile loop should be 13 min/mile (2 hour lap).

Food & Hydration: Single serving bottle of Perpetuem (230 calories) and take 1 Ensure along (250 calories).

Sequoia 50km - Three Down

So this is a back dated post from PCTR's July 19th 50km. The Sequoia 50km is my 3rd ultra. Here it is, Enjoy:

Sequoia 50km Race Report

This was the race of questions. The entire week prior I had death flu #2 (#2 being the operative word). In fact, I still had the flu. The morning before the race I crapped twice and was threatened by my bowels for more. 15 minutes before the 50k and 30k start time I was worried but held on, for better or worse. Wendell gave his spiel. Oh and I bought another UD bottle filled it with 1 serving of Perpetuem and stashed it in my "drop bag" and the start finish - I had access to it at the completion of the 30k loop.

My strategy? Work on fueling and take it easy. For one I was sick and secondly at the start I was in depletion, so I was at a huge disadvantage. I started with 1 UD 20 oz. bottle filled with water, 10 Salt Tabs, 2 Hammer Gels, 12 Cliff Shot Blocks, and 1 bag of Perpetuem. In my drop bag at the start/finish had a 2nd 20 oz. water bottle with Perpetuem and another 12 Cliff Shot Blocks (and more Salt Tabs if needed).

The race started at 8:30 AM and I positioned myself mid-pack. The first aid station was at mile 2(?) - super quick. I topped off on water and rolled on. We entered the redwoods, gorgeous redwoods. I found myself pacing behind some 30k racers. I came across another runner stopped ahead seemingly looking for someone. As I approached he confirmed I was also in the 50k and he began running with me. It turns out he thought he went the wrong way because he hadn't seen another 50ker for a while. I assured him he was going the right way. We see-sawed back and forth finally settling down into conversation pace. His name was Jeffery Johnston from Lincoln, CA (near Sacramento). His first 100 miler was to be 2008 Western States, but he was settling for Rio Del Lago. Interestingly he's also directing parking traffic for 12 Hours at Night at Cool. At the 30k spur we parted ways and I was off still following the unknown 30kers. I was a bit afraid they were slowing me down too much on the downhill. I've come to know that braking too much will burn your quads; at the end of the race my quads and hamstrings were sore!

I made it to the 2nd aid station. I re-filled with ICE water (preparing for the hot climb), ate 1 potato wedge, 3 bananna slices, and went to the bathroom. I was off in less than 3 minutes. I was keeping to my plan of 1 Cliff shot per 15 minutes. If I was late I still took the next one on-time. My energy levels we up; I felt good. I climbed out of the 30k spur and was soon back at the trail junction which was dirt road. I was exposed at times but nothing compared to the WS dirt roads along the American river {whew that was hot}. I began passing people on this mostly gradual uphill, which in retrospect was not a good idea. My HR was up too high and I was burning too many carbs. I don't recall my water situation but I *think* I ran out. I pulled into moon gate and got water with ICE in it. ICE is soooo good. 1.5 miles down the trail was the start finish and the conclusion of the 30k loop. I darted off to the aid station in a weird state of mind. Got a water bottle fill with ICE and, didn't eat anything! I had some Coke though. Nope, I shot over to my drop bag called Jen and left a message on her voicemail. "Sweetie, I'm ahead of schedule. It's 10 mins. 'til 12 and I have 20k to go. I think I'll make that in 2 hours." I was almost right - so much for those negative splits we all dream about. In actuality it took me ~2 hours and 40 minutes. I grabbed my extra 20 oz. Perpetuem filled water bottle and was off.

The beginning of the course has some steep shaded climbs. Those were hard. When I left the aid station I was low on energy still in a weird mental funk. My legs began aching and I couldn't hold a solid running pace on the flats. I started walking more than I'd like - really because I had no choice. I took the opportunity to hydrate and fuel. Soon Red lady snuck up on me stealth ninja style on an exposed uphill leading to a road crossing. We shared some hellos and spoke briefly of the gorgeous day. Then she was off. A few yards past the road crossing was the Moongate aid station, our last aid for 11km. I knew it would be a *little* tight on water. Even so I only got a partial fill on my water bottle and didn't fill my Perpetuem bottle at all. I'd say total I went out with 20-25 oz. of water. I was alone out there for a long while - in the new growth redwood forest. I was walking uphills and kind of running flats and downhills. My energy was low and the Perpetuem wasn't doing much at all. I yearned for hills just so I could walk. I felt my pace slowing and could feel the crowds of people pushing towards me - although I saw no one. My music was a minor distraction. I drank a lot, but still not enough. The French trail went on forever and then some. Then floating in like a mirage was a fellow 50ker. She zoomed in beside me and asked how I was doing. I responded, " I'm low on energy but otherwise good." She offered some food but I told her no thanks I have plenty. Then she floated on up the hill before me. She walked the hills like I but with far more grace and at least 2x the speed.

Finally I hit the Orcard trail junction then the West Ridge fire road (about 1/2 point back to Moongate aid station). I had 3.8 miles to go and had NO water AND was dehydrated. I still continued to eat but pulled back my pace some. My schedule of 1 shot block per 15 minutes had fallen apart back at the 30k mark when I forgot to grab my re-fill bag and realized I only had 1 block about 1 mile out of the aid station. Anyway, these last 3.8 miles were the hottest part of the course and I was really thirsty. I had taken a Hammer Gel back on the French trail that was definetely helping my energy levels pick up. But my legs, especially my calves, were sore from the cramping at the 30k mark. My legs were beat. Time dilates and you push ahead. One step at a time you're closer to concluding the race. I reminisced about how I felt in taking this loop the first time. "This is where I made my move on the tall guy with the weird gate that pushed his left leg out". This is where I passed Red lady. This helped distract me and before I knew it my barn soured running style was picking up pace. I could pick out land marks leading to Moongate aid station, closer and closer it came. Then finally it was there at the bottom of a nice downhill (it really does sneak up on ya). I rolled in and asked for water. Oh goodie they had ICE. I spoke briefly about running out of water to the wonderful lady as the fellow aid station worker coached someone on the phone to the zombierunner website. She reminded me, 1.5 miles to the finish... you're almost there. I pressed on ready to end my dehydrated day. I drank a few big sips of water but my stomach didn't like the sudden rush of fluid. There was grumbling but I was generally okay... just couldn't drink as much as I knew I should.

Down the hill I went. Towards the finish. What a beautiful course finish. Great, just great for a nice sprint in through a 100 yard meadow with a slight up pitch. I spotted the clearing and smelled the BBQ. I was time to bring it in. I was a good 3-4 minutes under the 6 hour mark but sprinted in regardless to the sparse clapping of the typical 50k crowd. I glanced around for Jen, Eli, and Max - maybe even Karen or Ravi but they were no where to be found. I was a bit sad, but understand. As it turned out they missed me by 10 minutes!

It was a great day and I was VERY excited to have done that well coming off Death Flu #2. My initial fueling strategy worked well. It's obvious that my hydration needs grow as the race lengthens - to a level I'm not yet familiar with. Some sure signs of dehydration for me are elevated heart rate, increase back pain, and ummmm... being thirsty. I need to bring more water with me: bigger handhelds, better fitting hydration pack, whatever the method.