Summer Racing

I have never ran more than two ultramarathons in a year (not counting training runs). This year I did three in the span of three months.

Kettle Moraine 100 Mile

On June 4th, 2011 I ran my first 100 miler at the Kettle Moraine 100 . The Kettle 100 is completely on trails with about 8800 feet of elevation gain and loss. That day eclipsed 90 degrees and at 77 miles into the race I spent 3 hours getting sick followed by a 23 mile walk into the finish with a time of 26 hours and 13 minutes.

On June 4th, 2016 I started the same race. This time around I had a lot more experience and my training this year has been great so my expectations were that I could get close to 20 hours with a great race or at a minimum a sub 24 hour finish if things did not go too smooth.

For training this year I stuck once again to running three days a week. Two runs very early in the morning on weekdays of 5-8 miles and then one long run on the weekend. My long run was a marathon or longer for nine consecutive weeks until I went shorter the week before the race. Additionally I half way did my low carb high fat diet throughout my training until I committed 100% to it for the last three weeks.

I have told people that the biggest thing I have learned so far in ultras is managing the high and lows of an ultramarathon since they are inevitable, especially in a race of 100 miles. So I will use a visual to describe this race.

My mental and physical state subjectively plotted on a scale of 1-10 with miles as the series.

At 81 miles I was in fifth place and closing in on fourth place. I finished 32nd after averaging over 26 minutes per mile including breaks over the last 19 miles. My final time was 23 hours and 47 minutes. In hindsight I may have been able to keep pushing, but I did not know what was happening to my body so I decided to shut it down. Racing in temperatures more than 20 degrees hotter than my hottest training run did me in once again. I chalked it up as a learning experience. The doctor guessed that my bladder was so empty that the walls were chafing against each other, I don't recommend that experience.

Dances with Dirt Devil's Lake 50k

My next race I was registered for was the Marquette 50 100k race in August. As I planned my training runs I realized I planned a marathon up at Devil's Lake on July 10th during the Dances with Dirt Devil's Lake race that starts at 5:30 AM. Since it is 45 minutes from my front door the convenience factor was too great to resist so I signed up for the 50k.

During the Kettle Moraine 100 I ran with someone (his name was Jeff) who was running primarily on a sports drink named Tailwind that is supposed to be very easy on the gut. I decided to go ahead and give it a try. It does taste good and I used it for my 50k. It was my third time doing this race and I finished 19 minutes faster than my previous best time and fourth place overall. Most importantly, I ran a good race with consistent effort feeling exhausted at the finish without falling apart towards the end. This is what I needed after the rough finish at Kettle. Nutrition worked well with only Tailwind, but honestly most things work in a 50k for me.

Marquette 50 100k

The Marquette 50 course is the toughest in regards to terrain (footing, not elevation change) that I have ever raced. I knew that going in thanks to some great GoPro YouTube videos out there of the race. My friends Alex and Scott were racing in the 50k so I was excited to see them while getting to race a new course.

The 100k is unique in that it starts at 12:30 AM. It is nice that I could finish closer to the 50k racers that start 5 hours later and for my wonderful family that could sleep through the first half of my race and then still come support me, but it does limit the amount of sleep one can get before the start. I managed to get almost 3 hours of sleep, woke up at 10:45 pm, and had a taxi drop of off in the middle of the woods just before midnight. The cab driver admitted it was not his average job.

For the first 5-6 hours there was a light drizzle here and there, but it was relatively dry as we completed the easier part of the course (relative to the four peaks later). I ran most of the first 22 miles with Matt and then found myself in the front while leaving to start the first of two "big loops" that are 20 miles each and contain four of what I like to call "Michigan Mountains". The first couple in the dark were interesting to navigate, but at least it was dry. Then it started to pour down rain as I approached the peaks known as Top of the World and Hogsback. Hogsback already has sections where you have to use your hands to climb up and in the downpour it gets a bit hazardous so there is no running on these sections. After making it down Hogsback in the rain I was done with my first big loop a couple of miles later and headed out for a second loop in the opposite direction. At this point I saw I had a three mile lead. I had to once again make it cautiously back over the rock covered peaks on the way back, but with tired legs I found myself falling and bloodied several times. When I reached a flat stretch along Lake Superior my legs still felt good and I found myself running 8:30 miles. I once again took my time over the last two peaks and finished with a time of 11:04 in first place overall.

Picture with the race director after the finish.

This is probably the smoothest any ultra has ever gone for me. The only thing I consumed during the race was about 1300 calories of Tailwind and I felt energized and had no stomach issues.My legs were feeling it a bit the last four miles, but I was not at all in a position where I fell apart towards the end. This race leaves me curious as to how far I can go on only this sports drink, I may need to sign up for another long race to test it out...

Since this was only the second year of the 100k at this race and I finished faster than last year's winner I now own a course record! I will say it is the first time I have owned a course record since I don't count an inaugural race when it gets broken the second year.

I need to mention a big thank you to Kendra, Carson, and Kinley for hanging out in the rain and tracking me down to see me a few times during this race despite the conditions. Even when things are going well it is awesome rolling into an aid station and having your family there.

What is Next?

Now that I seem to be recovering well (five days post-race) it is time to start signing up for more races! I will likely do one fall 50k or 50 mile close to home, there are a handful within a couple hours. The next big goal to work towards is a 24 hour race in Febraury... IN LAS VEGAS! It will be slightly different than my training for Tuscobia last winter, but I am excited to try another 24 hour race.

My Best Husky Impression

Now that it has been more than four months since my race and this has been 90% written for a few months it seems about the right time for a blog entry...

On January 9th I did a race very different than anything else I have attempted before. I headed to northern Wisconsin during the coldest time of the year to race 80 miles across a frozen snowmobile trail. The Tuscobia 150 has two distances, 80 miles and 160 miles. This is the first year it was not 75 and 150 so the name has not yet changed. There are three divisions, bike, ski, and run. A race like this has some mandatory gear requirements due to the extreme conditions. The required gear that I carried is:

Big Agnes Hahns Peak SL -20 Sleeping Bag

Big Agnes Air Core Insulated Mummy Sleeping Pad

MSR AC-Bivy

Reflective Vest - I chose one with a large front pocket to hold all my food.

3 Red Blinkies to Deter Snowmobiles from Running You Over

Black Diamond Polar Icon - I like putting the batteries on my back instead of head and four lithium AAs last all night.

Titanium Esbit Stove - The lightest possible stove to melt snow for water in an emergency.

Esbit Tablets

Toaks Titanium 550 mL Pot - Lightest possible pint pot

Stormproof Matches

Lard - You are required to finish with 3000 emergency calories. Most people take a jar of peanut butter. I chose 334 grams of lard since it is the lightest possible 3000 calories.

The required gear keeps you from freezing if you have to stop on the trail. Of course the goal is to keep moving and finish the race. Here is the rest of my gear/clothing:

Northern Sled Works Racing Pulk - The same thing every man asks for on his 30th birthday.
PVC Poles - Homemade with eye bolts on the end caps. Crossed for more control.
Old hip belt - I bought an old pack for $5 at a garage sale years ago and ripped off the belt.

Black Diamond Z Trekking Poles - Helps to keep moving forward with less than ideal footing.

Salomon Skin Pro 3 - This pack fits very compact against my body so it fits nicely on top of my base layer and under my jacket. Wearing this water pack inside my jacket keeps it from freezing.

Generic Fleece Facemask

Smartwool Neck Gaiter - Can rotate it as it freezes up.

Outdoor Research Svalbard Beanie - Has windstopper material around ear band, very warm.

Icebreaker Sprint - I am in love with merino wool as a base layer. There is no other option in my mind.

Marmot DriClime Jacket - My favorite running jacket. It is all I need on top of my base layer down to zero degrees if I am moving well.

Patagonia Nano Air Hoody - This is the best overall jacket I have ever owned. It is a great insulation layer to add when I start slowing down. It is very lightweight and has a great hood.

Westcomb Shift LT Hoody - A hard shell when things get wet or I need extra wind protection. The Neoshell is very comfortable compared to some other materials.

Brooks Running Mittens - I have had these a long time. They have been repaired at least once, but they are warm by themselves down to zero when running a good pace.

Outdoor Research Alti Mitts - The ultimate mittens. Just the Gore-Tex shells are really warm. Add the Primaloft inners and you should have toasty fingers in temperatures well below zero.

Icebreaker Oasis Leggings - Once again merino wool as the baselayer.

Nike Drifit Running Pants - I have had these for ten years.

Marmot Stretch Fleece Pant - Insulation layer to add when it gets cold or I slow down.

The North Face Thermoball Snow Pant - This is the emergency insulation layer if I need it. It results in less mobility though.

Smartwool Ultralight Sock - Merino base layer of course.

RAB VB Socks - Pretty much a plastic bag. It creates a warm and sweaty micro-climate for my feet.

Woolie Boolie - These are the socks I run in year around and I use them as my insulation layer.

Asics GT 1000 3 GTX - The Gore-Tex version of my tried and true running shoes. This keeps my insulation layer dry from the outside while the VB sock keeps it dry from the inside.

Outdoor Research Wrapid Gaiters - Keeps snow from getting to my ankles.

IceSpikes - Ten of these in the bottom of each shoe guarantees no slippage.

Now I can finally get to the start of the race. Most people stay in the town of Rice Lake where the race finishes. At 7:00 AM a bus takes the 80 mile racers to the town of Park Falls. After just over two hours the bus arrives at the start and everyone has time to get organized in the school gym before the 10:00 AM start. At the race start I believe the temperature was in the teens which would be the warmest it got for the race. The race starts for a little stretch through town and you are quickly on the beginning of the Tuscobia snowmobile trail. The trail is groomed and packed down by snowmobiles which makes for a good surface for dragging a sled. The fat tire bikes took off and were out of sight quickly. The few skiers mingled in with the runners. I was averaging 12-13 minute miles while alternating jogging and walking. The first 34 miles went very smooth and I averaged 13:48 over this stretch. At 34.75 miles is the only checkpoint of the 80 mile race and I arrived there around 6:00 PM. Kendra and Carson were there to greet me.

I knew from here on out I would only slow down now that I had been dragging a 21 pound sled for 8 hours and it was already getting colder so I took advantage of the warm building at the checkpoint to put on my Marmot stretch fleece pants under my running pants. I also made sure my nano air hoody was strapped on top of my gear for easy access. I ate a grilled cheese sandwich, refilled my snacks (nutty bars and little frozen wienies), and refilled my water bladder with my VegaSport electrolyte mix. 18 minutes had passed quicker than I realized, but I headed out to take on the remaining 45+ miles.

After getting the body heat back up, my body started to get tired as expected and I started to slow down. The body temperature drops with the lower effort level so I put on my Patagonia Air Hoody and Arctic Mitts with the inners. The temperature outside was dropping quickly and there was also a little breeze. My miles were now between 17 and 20 minutes each. While the mitts were keeping my fingers warm, I was struggling a bit when I had to take them out of the mitts to eat, drink, or adjust clothing. I wish I had put everything on and arranged it nicely while in the building because right now my facemask/neck gaiter/hood were a frozen twisted mess and I did not want to remove my mitts long enough to fix it. I really wanted one more warm place to stop and collect myself. I knew the town of Birchwood was my best bet, but I did not have it in me to get out my phone's map I prepared to check the distance. So I kept trudging along hoping every light in the distance would be Birchwood. As it got later I knew my chances of getting into a building were slim since the pizza place and gas station/convenience store had closed.

After what seemed like an eternity I reached the town of Birchwood after 3:00 AM. When I saw the owner of Paul's Pizza Den waving me towards his restaurant I was beyond excited. There was a 160 mile biker currently stopped there that was having issues keeping his toes warm. The owner proceded to give me a hot chocolate that was heavenly at this point. I took off most of my clothes and rearranged them nicely, tucking them in appropriately and getting everything just right. I drank and ate since I had been avoiding that to keep my hands warm. After about 30 minutes and a big thank you I packed up and headed out again. In the time I was there several others had also stopped there for a break.

Immediately after leaving I felt rejuvenated and put together a few good miles. Then my body remembered exactly what it had been doing for the last 19 hours and once again things slowed down. My back was getting pretty sore, pulling the sled was putting stress on places I do not normally have issues with when running. At this point the wind chill was also approaching negative 30 degrees. These last 16.5 miles were tough. I did not eat or drink anything and just kept moving fast enough not to turn into an icicle. My average pace over this section was around 20:00. The official finish is inside of the KOC hall since nobody wants to sit around outside. I finished with a time of 23:09 which was good for 5th place. 20 of the 36 runners to start the 80 mile finished.

Afterthoughts:
My gear all worked out pretty well. I would like to perfect a way though to eat a few more calories while keeping even my arctic mitts on. This was a new challenge and a way to actually get excited about winter and snow. I learned a lot and there is a lot of room for improvement if I decide to do the race again. I already promised Kendra I will not be doing the 160 next year.

Since I took so long to make this post I am already two weeks out from my next race, the Kettle Moraine 100 mile run on June 4th. Training has gone very well and I will try to get a race report out a little quicker this time.

Marquette and St. Pats

After the Ice Age Trail 50k in May I felt like I was in excellent condition to have a great year. Eight days later when doing my next long training run (a marathon on the track) I was finishing the run hard at about 6:30 pace 25 miles into it and there was a snap in my left calf muscle. Immediately I could hardly walk. A week later I still was having trouble walking and I found out that I had a tear in my calf muscle.

I was in a walking boot for two weeks. By early July I was starting to go on progressively longer walks for exercise working up to 20 miles by the end of the month, but running was still resulting in pain in my calf. I had already registered for the 100k at the Marquette 50 trail race in mid-August and it was obvious at this point that attempting the race would not be a good idea for my long term goals this year so I recorded my second DNS. This brought my total to 15 ultra registrations resulting in 13 finishes and 2 DNS.

My training since mid-August went very well at a slower pace so I registered for two races this fall/winter. First was the St.Pat's 24 Hour Race in South Bend, Indiana. I was surprised at how well 5 hour training walks (around 14:00 pace) translated to being able to increase my long run mileage much faster than normal. My last five long runs going into the race were 35, 40, 40, 31, and 40 miles around 9:00 pace and they felt pretty good. I was doing minimal running between my long runs since I did not seem to be recovering from those long runs quite as quickly. I knew I was not in as good of shape as I was last year, but good enough to get a race in this year.

In 2014 I had a nice and steady build up to my 24 hour race.

In 2015 I had to reset after my injury in May and had limited training mileage.

There was one area where I did more training than previous years, and that was my nutrition. I have flirted with a lower carb diet in the past, but this year I was much more serious about it. I ate a low carb high fat diet where I kept between 30-50 grams of total carb most days. In the last 2 weeks that dropped to about 10 grams of carb per day. My diet was made up of mostly vegetables, meat, cheese, eggs, and salad dressing. My carbs came from vegetables and beer that I did not give up until the final 2 weeks. I had trained my body to be a much more efficient fat burner in hopes that I could drop my in-race calories to prevent stomach issues. I did still eat my sugary foods on my one long training run per week at the rate of 75 calories per 5 km which was my goal for my race.

The St. Pats 24 hour run is set in South Bend, IN at a county park where we did a 5k loop on trails as many times as possible in the allowed time. It was a relatively cold weekend where the temperature would not reach 50 degrees during the day and the race website posted afterwards that the temperature reached 24 degrees at night. At the start my 5k loops were landing in the 27 minute range which was a little quick, but I knew I had time to settle into my pace closer to 30 minutes per 5k. There was nothing to note through the first 100k (62 miles, 20 laps). Everything to that point was on point. Every lap I had eaten half of a nutty bar. Every fourth lap I drank 2.5 oz of VegaSport Energizer drink while I drank 2.5 oz of VegaSport Hydrator the other laps. These are sports drinks without sugar that I have grown to enjoy since I like having the flexibility to keep up my hydration and electrolytes independent of sugar intake.

This is the point of the race where I started to feel the lower training volume start to impact my race. My laps slowed down quickly and by 100 miles I slowed to a crawl and got cold quickly since I was still just wearing a very thin jacket. I took some time to warm by the fire, got some warmer clothes on, and walked most of the last 20k.

I added some short laps at the end to finish with a total of 115.7 miles. I finished second overall to Shan who completed 124 miles. Overall I was happy with my race. I knew I was slightly under-trained compared to last year, but I was very happy with my nutrition in this race. I consumed a total of 2287 calories during the race which is less than many folk eat on a normal day. I think less is better in terms of keeping my stomach happy when running. I consumed 4023 calories in my 24 hour race last year. Running primarily on fat seemed to keep my stomach in a much happier place. I am curious to see if my legs were in better shape if I could have maintained my pace on the lower calorie intake. Here is the breakdown of my calories:

During the late stages of the race my plantar fasciitis, that had been worse this year than normal, really flared up. My feet were pretty torn up for a couple of weeks. After a couple of weeks I needed to get training again for the winter race that I referenced. I was signed up for the Tuscobia 80 mile race in northern Wisconsin in January. I will make another post with that story.