The universe operates in terms of cycles – or seasons as I like to call them.
This applies to obvious things in our environment – like the changing weather throughout the year; as well as other things like relationships that come – and go – and then come back together again, businesses that thrive – wither and then come back to life, or as was the case of my White River 50 experience, emotions that go from good – to terrible – to oh my god I’m gonna die – to great….all over the course of a few hours of racing.
The seasonal nature of things plays in out so many ways.
I’ve seen this enough in my own life that I know it’s how things work. Sometimes the seasons play out over the course of a few hours. Other times it takes many years…but they always do play out.
Acknowledge the seasons and know that when things are not going so well…they are bound to improve. Likewise, when things are going great – take the opportunity to “prepare for winter” – that is to say, remember your successes and draw on them stay strong and confident in your purpose when things become challenging. This is where journals become powerful tools, as do vision boards, affirmations or regular meditation on a positive intention.
The White River 50 Miler was totally awesome. I signed up for the race many months ago, but the week prior if you asked me if I was going to run it, I would have laughed at you. I was dealing with a few injuries and still not recovered from Ironman CDA. However, a subtle but important mental shift made all the difference.
Instead of thinking about this as a race or some kind of extreme endurance event. I simply though about it as “just a fun day in the mountains.” I literally told myself this out loud. Good thing I live alone or my roommate would have thought I was psycho! Eventually, I came to truly believe what I was saying and I totally realized that doing the event was not only possible, but it could actually be sorta fun.
I also managed to give my friend Sean a little prodding…and he decided to run it as well (on practically no training!). It also helped that two good friends Charles and Jenny were also signed up to run. My game plan was to just go as far as I can without risking any major damage to my body. I was fully prepared to drop out if I thought I would injure myself.
The course was 44 miles of single-track trail (the other 6 miles are on a dirt fire road) in the pristine White River wilderness near Mount Rainier (in the hills surrounding Crystal Mountain Ski Resort). The views from the course are mind-boggling good. Many times I caught myself just staring off to the right or left – with epic views of Mt. Rainer and the Cascades.
Besides being gorgeous, the course is gnarly. In terms of sheer elevation gain and general course difficulty, it rivals the Copper Canyon Ultramarathon in my opinion. What makes CCUM a little tougher is not so much the course, but the weather (it was over 100 degrees in some parts of CCUM) and the general remoteness of the race and travel involved in getting there.
White River has ~10,000 feet of climbing split into two MASSIVE CLIMBS followed by crazy long descents.
I can’t overestimate these climbs. It felt like running up Mt Si (for those of you in Seattle you will know what I mean) and then some….and then running down about the same distance…then repeating that effort! For veteran ultra trail runners this might not seem like a ton, but for me it was.
Sean’s blog has a great image comparing the White River course to the Boston Marathon with its infamous “Heartbreak Hill” that is worth checking out.
I’ll break down the race into Pre-Race, Race, Post Race and Lessons Learned.
Found a last minute room for the race at the Crystal Mountain resort. It was a few miles from the start line, and right where race registration and other pre-race stuff was happening. Very convenient!
My gear (pictured below) was pretty basic. With weather predicted in the mid-70’s to low-80’s and sunny, I was planning to wear a t-shirt (North Face Flight Series) and shorts (Nike running shorts) along with a visor and sunglasses (they sat on top of my head most of the day since the course was mostly shaded). I wore my Inov-8 Roclite 295’s for the first 37 miles (hilly and gnarly trail) and Brooks GTS Racers for the final 13 miles (downhill and flat/smooth trail).
Fueling Strategy (250 calories per hour). I wanted to stick to simple food and get most of my calories in via gel to prevent any stomach issues and maximize absorption. Some people want sandwiches and real food (cookies, chips, etc) during these race (and the aid stations are stocked with this stuff!) but I try to stick to simple sugars. I fueled on:
Hammer Gel (in flasks, run with 1 flask and the rest in drop bags). I went through 15 servings of Hammer Gel along with 3 GU packs from aid stations.
GU Chomps (in drop bags). I went through 6 bags of chomps.
Hammer Endurolytes (2 per hour – more if sunny/hot)
Cola (after 37 miles – provided on course). I consumed about 32 oz of cola in the last 2 hours.
Coconut water (in drop bag at 32 mile point). I consumed an entire 32 oz Zico container.
Banana pieces (at aid stations). I consumed 4-5 pieces.
The course has a ton of aid stations, with the options for dropbags at a bunch (like 6-8 places) along the course. Still, it was recommend that runners use two handheld bottles (or the equivalent) to get them through longer stretched. I wore an Amphipod 22oz handheld and a waist-belt with two 10oz Amphipod bottles and a pouch to carry GU Chomps and Endurolyte tablets. I was very happy with this approach.
I used three drop bags. In each I placed 2 packs of GU Chomps, in 2 of them I had spare socks (only ended up changing socks once), and in the last drop bag I had a different pair of shoes (a pair with more cushion for the long 6 mile descent after the second climb – around 37 miles in). I also had a liter of coconut water in a drop bag…that I snagged at around 32 miles in (halfway up the second climb).
The race featured all kinds of cool (and random) swag….in addition to a t-shirt and socks, we got a drink “cozie,” a pen, an umbrella and a trucker hat (at the finish)! Much of the swag was provided by SCOTT sports, who sponsored the event.
The pre-race meeting was held in a small bar right in the little lodge/hotel we were staying at. Pretty cool vibe. A lot of people seemed to have already run the course at least a few times. With around 300 entrants (240-something actually ran), this was the biggest field yet.
Ate a massive pasta dinner at the pre-race carbo load and hit the sack early to prepare for the 6:30am start. Both Sean and I decided to forgo the “early start”..convinced that we wouldn’t need to worry about hitting the time cut-offs…we had 13 hours to finish the course officially (14 hours with an early start). I ended up regretting this decision later on during the day. More on this later!
After hitting the porta potty and getting drop bags in their appropriate spots, I headed to the race start – a dirt road along a flat mid-forest airstrip for small aircraft (a giant grass field). I positioned myself towards the middle of the pack, along with my friends.
Miles 1-4 to Aid Station #1 @ Camp Sheppard: I trotted along with my friends, and the whole field was just running in a giant pace-line it seemed. I kept my eyes on the trail and the shoes in front of my as we meandered along pretty flat and winding trail. The pace was totally slow and comfortable – on purpose! In one spot there was a downed tree to climb up and over, but overall this trail was pretty straightforward. I almost tripped about a dozen times….and realized I needed to really pay attention to the trail and not zone out. We rolled through the first aid station around 4 miles in – I topped off a water bottle and carried on. The whole time I focused on taking in Hammer Gel and staying relaxed.
Miles 4-12 to Aid Station #2 @ Ranger Creek: This stretch of trail begins flatish…then the first mountain climb of the course begins! Over a six-mile stretch we climb almost 3000 feet! If you aren’t sure if that is a lot or not…let me just say that it is. It’s like climbing more than the height of Mt. Si (Seattle-ites will know what I mean). I focused on nutrition and hydration, power hiking any of the uphill portions and running short stretches of flatish trail throughout the climb. I was right next to Sean for most of this portion of the run and he kept me entertained (as well as another runner) a very long joke that took like an hour to tell 🙂 .
Miles 12-17 to Aid Station #3 @ Corral Pass: Think the first climb was done? No way! The first couple miles of this stretch continue climbing for another 400 feet, then it flattens out to a rolling section along Corral Pass. Epic views of Mt Rainier and lush valleys almost make the pain go away. There is an out and back section here where you get to see where the competition is. During this stretch I felt quite good, running most of it. I saw some more friends, including Barefoot Ted during the out-and-back portion. There was some snow on the course, but they did such a great job building snow steps and putting in some fixed lines that it wasn’t much of an issue. My Inov-8 Roclite 295’s did an amazing job keeping me firmly grounded.
Miles 17-22 Aid Station #4 @ Ranger Creek: We continue the out-and-back portion of the trail, and then begin a long descent…6.8 miles on a single track trail! At first it was a relief to be running downhill. After a mile this thought changed as my legs were starting to totally fry. I took a few short walk breaks on the downhill to let my feet/quads recover.
Miles 22-27 Aid Station #5 @ Buck Creek: The downhill continues and at times Sean and I wonder if we are off trail or something. There aren’t many other runners around and it seemed crazy to run downhill this long. Well, it is crazy to run downhill this long, but we were not off trail! Eventually…..we hit flat ground, thank goodness, and emerged near the race start area to take on more aid. I felt better after a few miles of flat ground, and Sean pulled ahead of me a bit so I was pretty much on my own here. Felt fine overall and started to mentally prepare for the second mountain climb to come – which is over 8 miles long!
Miles 27-32: Aid Station #6 @ Fawn Ridge: After a few miles of flat terrain, we began to climb. I caught up with Sean and my friends Charles and Jenny also caught us. We power hiked together up the mountain. This mountain was a little shorter than the last one, but steeper! After taking aid – and refilling my water bottles with coconut water from my drop bag (it’s amazing stuff…need to do this again next time, and at my next Ironman race) I powered through and kept climbing. I felt good and decided to push a little harder, breaking away from my friends and pushing up the climb. At this point time-wise I was a little nervous of the aid station cut-offs. We were about 1 hour ahead of the aid station cutoff time at this point….this race really had a pretty aggressive required pace to avoid being pulled from the course. Maybe I should have taking the early start after all? This would have given an extra hour of cushion to finish. Oh well…nothing I can do about that right now.
Miles 32-37 Aid Station #7 @ SunTop: Does this climb ever end? It went on and on and on and on. At one point some mountain bikers passed me and I asked how much further and they said “you’re almost there…maybe a mile at most.” Total Liars!!!! 🙂 That climb kept going for eons. I powered through, eventually emerging on Sun Top, enjoying the epic views of the mountains and downing some watermelon, filling my shirt and hat with ice and changing my shoes into a more cushioned road shoe (Brooks GT Racers). I was still over an hour ahead of the aid station cut-off. The next 6 miles would feature a long downhill on a dirt road. At this point, I really did feel relieved since I knew that I would finish the race no matter what.
Miles 37-43 Aid Station #8 @ Skookum Flats: I knew this part of the course would be challenging for me. I’ve been battling Plantar Fasciitis since CCUM and while it wasn’t affecting me so far, this long downhill on a dirt road was scary. I started running down the hill, and after half a mile had to stop. My feet felt like they were going to explode. Over the course of the next few miles I did more walking than running, and tons of people passed me. Fitness really didn’t mean anything at this point….my feet just couldn’t handle the pounding. At points I was walking backwards to take the pressure off my feet. Sean caught up with me and we made it down to the end of this segment together, as he was also battling some IT band issues.I again started to worry about missing the cut-off time for the next aid station.
Miles 43-50 TO THE FINISH! Once we hit the aid station at Skookum flat, Sean waved goodbye and hammered the final stretch in a successful attempt to break 12 hours. I loaded up my water bottles with Coke, and walked the first 1/2 mile along the flat and well cushioned trail. By this time my feet had recovered and stopped throbbing, so I started running. I felt better and better every mile so I picked up the pace, reeling in many runners that passed me during the long downhill. After a seemingly endless 7 miles, I emerged onto a road and gave it everything I had for the last quarter-mile into the finish.
Final Time =12hrs 13mins 54secs (201/244 runners).
What I love about ultras is the everyone just seems to hang around for a long time at the finish. Even with my late finish, all the athletes were still there, including the top finishers (many of whom congratulated me and the other finishers!). This kind vibe is unique to the sport. There was a great potato bar with tons of toppings and other food for refueling.
The first thing I did upon finishing was take off my shoes and sit down. My feet were so sore I could hardly walk, but the rest of me (my legs in general) felt surprisingly good! I’m looking forward to getting this plantar fascia problem solved. Even the next day, my feet were the most sore part of my body. My legs recovered surprisingly quickly – though I still feel like am a little more tired than normal during hard training sessions – and it has been a couple of weeks since the race. It will probably take a full month to feel 100% normal.
Barefoot Ted once told me that running 100 mile is like living a lifetime in a single day – with all of its ups and downs. I’ve never done a 100 miler, but I can say 50 miles of running/power hiking has that kind of feeling and definitely takes you to places you don’t go in typical daily life. All kind of emotions come up unexpectedly. I went from feeling pretty darn depressed at mile 38 to feeling re-energized and ready to rock and roll by mile 45. Things go from bad to good to worse to amazing – sometimes in the course of 10 miles! Knowing that things will get better when you feel like crap is powerful knowledge and can power you through some really tough times. This great quote I blogged a few weeks ago came to mind several times during the run:
Never give up, for that is just the place and time that the tide will turn -Harriet Beecher Stowe
I witnessed the power of staying present to what was around me, and not getting caught in any kind of negative self-talk. Staying positive is absolutely critical. At one point in the race (around mile 32), I was hiking with a man who had done the race several times and was a veteran ultra-runner. He was talking constantly, and often just complaining about stuff and generally not being positive. After 10 minutes I had enough, and pushed ahead fast to get away from him and his negativity! Staying upbeat when positive is that important when you are pushing that hard.
In terms of nutrition and fueling, when all else fails – really nailing nutrition is so important and can help you finish a race that you have no business finishing 🙂 . I made a nutrition plan, stuck to it – and had no issues with digestion or hydration. I also learned that coconut water is like liquid gold during a hot race and coke is jet fuel and worth drinking plentifully during the final couple hours of a long event.
My last lesson is that conventional wisdom – the kind that says you need to run a lot and be super healthy to run an ultra – is totally wrong. I came into the race with a bum knee and feet, but did what I could to get healthy before the race and approached it with the attitude of just enjoying the day in the mountains and seeing what would happen. Things ended up working out for the best – but I was fully prepared to drop out if my health was at risk.
I think a lot of people can complete these kind of events – and they should not let someone else tell them they haven’t trained enough or aren’t ready for it. If you really want it bad enough you can do it. I am totally convinced that any reasonably fit human being can complete a 50 miler with a marginal amount of training. Just go into the challenge with a positive mindset.