Siting down to write about my recent
Western States 100 has (is) a very difficult endeavor. In the days
since the race I have sat at my Mac to write and come up short. The
problem is not my recollection of the race. Surprisingly most of
race is burned into my mind quite well. The difficultly comes with
putting into words what impacted me the most on race day. A lot of
what occurred prior to race day shaped the event more than my
execution of the race. But to cover it all would make this a longer
read than it already is. Here we go.......
Training
I knew to complete my goal of finishing
the event and finishing better than before would take a change in
training. My good friend Eric Toschi had an excellent WS100 in 2011.
He shared his training log with me which was very helpful. We think
alike with regards to Ultra training, it's not always long and slow
running. Quality running and training all aspects of your body need
to be covered. My mind set has changed over the past few years. I'm
a runner, not just an “Ultrarunner”. I believe many people
separate the two to the determent of their training.
I started slowly building my mileage up
from December on. Early on with the help of the training group I
coach I was hitting 70mpw without trying. My weeks looked more like
a typical runners week. Long run, threshold run, easy and or
recovery runs. The training was fun with the occasional un-planned
hard effort to change things up and make it fun. During this time I
did some polymetric and core work.
I planned to race Way to Cool 50K as a
gauge for my fitness and go after my time from last year. I was
pleased with my result at the race, but felt I had more to give.
Regardless this put me in a good mindset to start the race specific
training, i.e: hills and quad seasoning, since I planned not to
”race” until WS100
I developed a training plan with big
weeks (90-100 miles) in April and May. During the biggest weeks I
would run the Miwok 100K (as a training run). During the WS100
Memorial weekend I would run 50 miles on the course on Saturday.
In April I found a new convenient hill
to do my shorter mid-week hill repeats on, the Hazel Ave bridge. I
found that an up/down loop is just shy of a mile (.8). Its pavement,
but with good form it wasn't too hard on my body. The incline is
such that its runnable. I was able to easily lock in a pace that had
me in the pain cave without blowing up. I worked up to an hour plus
of repeats which made for one sweet mid-week workout.
Saturday long runs were either the
Canyons or something similar in the Confluence area, (30+) miles.
Like my personal favorite, repeats on the Dam Hill followed by an out
and back to Cool. Followed up by a shorter (15-22mile) quality
Sunday run. The Sunday runs really taught me pacing and made me a
stronger runner. When I was running well on a Sunday run it was
great. When I was suffering more it reinforced the mental game and
made me run smart to get the workout done without a melt down.
During this time I began to work on my
running shoes. I was having doubts that my tried and true Nike
Pegasus were the shoe for me. I'm a bigger runner and they were just
wearing out too quickly and I was sore a lot when I should not have
been. I switched to the firmer Saucony Triumph 9, which is an
awesome shoe.
Later I ate my criticism about the Hoka
OneOne shoes and began wearing them also. For long trail running the
Hoka's are it. Example: Fresh legs for marathon paced running the
day after a quality 32 mile day in the Canyons. I could give you
more examples, but basically I ran higher average weekly mileage with
less pain and zero injury which I think the Hoka's played a large
part of.
I monitored what I ate, but by May I
slacked up a bit since my weight was hovering in the low to mid 170's
(I'm about 6'3”). The comfort food helped me mentally with the
busy days.
I knew my training had paid off because
unlike past races when I started my taper I was calm and looking
forward to getting the race done. Pacing Eric at SD100 also helped
put me in the right mind set for a 100 miler.
Race Day
With the weather reports showing mild
weather I was very motivated to get running. No heat in the canyons,
bring it on. I would later comment that I will never again wish for
mild weather at WS100.
Just prior to the Escarpment we hit the
type of wind I only get when mountaineering on Mt Shasta or Mt.
Whitney. It was gale force winds pushing you backwards, then came
the hail and rain. Thank god I was over dressed in fleece gloves,
t-shirt, fleece arm warmers and a North Face shell.
Escarpment to Robinson Flat I stuck to
my plan and kept my HR low and my running relaxed. I walked ALL
the ups, no matter how small. This was the key to saving my legs and
body for later in the race. I saw a lot of interesting pacing going
on prior to Robinson Flat.
Just after Red Star Ridge I closed the
door on the bad karma that has haunted me since my 2009 DNF. I
stopped near the large tree I had to hold onto while simultaneously
voiding both ends of my body in 2009as runners went by, (you get the
idea).
The rain, hail and cold temps continued
to the point I was soaked and cold. But otherwise I was feeling OK,
but my hands were very stiff. My Reynauds Syndrome had been in full
effect for hours. This made opening a gel quite funny.
Just prior to Duncan Canyon I fell in
line with Scott Mills and John Trent and another runner. The unknown
runner ahead of me was stumbling and quasi- rolling his ankle a lot.
Just prior to Duncan Canyon aid station I notified the runner I
wanted to pass, he was freaking me out. He started when I called out
and stumbled a bit. As I watched him I was not watching the trail
and BAM!! I rolled my left ankle with a nice audible pop and then
did a nice face plant. I heard someone say, “was that a pop?? ”.
My internal reply was “yes you douche bag it was thanks for
stopping to help as you went by me”.
I immediately tried out my weight on it
and after a little hobbling/walking and cursing I got going again so
it wouldn't swell. Soon after I came into Duncan Canyon. The aid
station worker asked what I needed. I told him to tie my shoe laces
as tight as possible. He said really, I said yes please just do it.
There is a great shot of him doing on the Ws100 site.
With my foot strapped in I continued on
since I had what I needed to get me to Robinson Flat. I was able to
run to Robinson Flat mostly on my own which was nice. The rougher
trail told me I would have to watch the ankle the remainder of the
day. I would later take some NSAID because it freaking hurt.
Robinson Flat came and went, I had a
quick refueling with my awesome crew. I look forward to the section
after Robinson Flat to start some great running. Alas the rain and
wind were still with us until Miller Defeat, not so much fun.
Once I was through Dusty Corners I was
in very familiar territory. From here on I had various projected
split times from past races burned in my head for the remaining
sections. For some reason I was not rolling through this part of the
trail like I had planned. By Pucker Point I realized I was low on
calories. In hindsight this was probably my only low point of the
race. I was alone and had been that way for a while and low on
calories. By the time I started the descent from Last Chance I was
feeling much better.
Canyons to Foresthill
On my best day I'm not a big fan of the
descent to the Swinging Bridge. With a sore ankle I was dreading it.
As I descended Matt Keyes came up to me and it was great to chat
with him for a bit. He has this race dialed from multiple sub-24hr
finishes.
I planned to put in a little extra
effort on the two Canyon climbs. With the mellow weather I thought
it would be a good place to push a little. My improved hill legs
also had me wanting to give it a go also. Once on the climb up
Devil's Thumb I pushed a little, but decided my idea was not a smart
one. I started thinking about what I wanted to run on Cal St. and
the last 20 miles of the race and I chilled out.
Once at the top I continued moving
though aid stations quickly. I think I was at my lowest weight at
Devils Thumb, 3-4lbs down.
I had an OK descent to El Dorado Canyon
and an OK climb out to Michigan Bluff. This close to Foresthill I
just kept thinking about what was to come and kept it mellow.
Looking back maybe it was something else also. Because even on my
worst Canyon training day I had more pep than I had during the race.
Once I was into Michigan Bluff I was
ready to race a bit. Strangely enough my body agreed and I got to
it. While geeking out on splits before the race I told myself a good
spilt from Michigan Bluff to Foresthill would be 1:20-1:25. A great
spilt would be 1:10 – 1:15. the trick was to run this without
running myself into the ground, lots of racing still to do. I ran a
1:15 to Foresthill while walking all of Bath Rd. I knew then I had
something going.
As planned my crew met me at Bath Rd so
I could start eating before I got to Foresthill. It was great to see
Eric, Kuni and Melisa and talk a bit. Another quick in and out at
Foresthill due to my great crew and Kuni and I were on our way.
California Street
My plan for Cal St. was to run fast and
smooth, but not lose the quads. Up to this point it was scary how
good my legs felt this late in the race. I was bombing descents like
it was a training run. Regardless I kept my head about me and just
let the trail pull me along.
By the Dardanelles aid station I knew
things were going to get interesting. Kuni was great as a pacer, he
calmly monitored my intake of calories and kept me laughing. His
story about his missing tooth was too funny.
Somewhere out there I mentioned to Kuni
how I could not pee and run as many other runners around us were
doing. I found out later that Kuni himself was giving it a try as we
ran. When I found out I snapped at him that I would do physical harm
to him if he pee'd on me. Another light hearted moment that helped
get me through the evening.
During the run to Peachstone I had to
hold myself back while I ran. It was at this time I knew I had the
legs to make things happen. I won't lie it's a scary thing to feel
good in a 100 miler 65+ miles in.
I had planned on a 3:15-3:20 Cal St if
I was having a good day and running smart. At Rucky Chucky I did the
math and saw I had run a little over 3hrs (3:08). I tried not to go
crazy about it, but at this point I told myself it was time to race.
On the climb to Green Gate I stuck to my plan and hiked it while
eating. By the time Kuni and I met Eric I was ready to get on some
smooth trail and roll.
Green Gate to the Finish
After switching pacers the race began.
I was feeling good enough that I began to think that I had laid up
early in the race. As we started to run I realized I had not laid
up, I had saved my legs so I could run, not walk the next 20 miles.
A weird focus or rather a clarity that started on Cal St blossomed as
we headed out. Sure I was tired but everything clicked and felt like
smooth. No real anxiety, It was run, hike, drink, eat and talk about
the section coming up.
Soon after leaving Green Gate we began
to pass people. I can honestly say that passing people is a HUGE
boost this late in a 100 miler. I feel bad for the runners I pass,
especially the runners that you can tell are in bad shape. I give a
kind word, but the competition of what your trying to do helps to
move you along just that little bit faster, even if it's only in your
head.
Eric and I took the 20 miles apart aid
station to aid station. Like Kuni, Eric was the calm voice of reason
when I began to get out of control. He also monitored me so I could
focus on my running. The calm voice asking if I ate would make me do
just that, no whining on my part and no pressure or prodding by him
to get me to do it. It was like we had rehearsed it. For my next
100 I can tell who I want for my pacers, Eric and Kuni.
I was pleased that the section to ALT
went by very quickly. Pre-race I knew this twisty section and climb
by Third Gate could be an issue for me. I wanted to get past ALT and
onto the single track to Browns Bar that I love to run.
Strangely everything was clicking and I
had a weird calm as we moved through this section. I was running as
I had hoped to, but I still could not believe it. Soon enough we
were at ALT, I told Eric I didn't believe it. Thus far in the race I
had not asked for splits nor did I carry a list with me. At thing
time Eric mentioned something about our pace through the last
section. I don't recall what it was exactly, but I know the pace per
mile was well ahead of what I thought I would be running.
Browns Bar came and went, I took my
time on the descent to Quarry Rd which sucks even on the best legs.
The body was a bit sore now, but my quads and legs were still with
me.
Before I knew it we were climbing
Quarry Trail from the road. Quarry Trail came quickly due in large
part to Eric who had me run a lot more than I thought I would on
Quarry Rd.
At Hwy 49 I saw Lily and heard a group
of people yelling for me, it was a huge energy boost. I was in and
out of the aid station quickly and back on the clock in no time flat.
The energy of the aid station boosted me up and over Waterfall Trail
into Pointed Rocks Meadow. I saw runners across the meadow and went
for them. I think Eric let me go a bit but then got in front and
reined me in as we began to descend. I can say by now I could smell
nothing but the barn, even over the extreme rank that was issuing
from my own body.
I knew the decent to No Hands Bridge
would be tough both mentally and physically. It didn't disappoint,
having Eric run ahead of me helped pull me along. Before I knew it
we were at the bridge. If I recall it correctly I hit a big cup of
Coke as I had since Green Gate and headed out. I remember running
and wanting to run all that I could to Robie Point. What I actually
ran only Eric knows, I recall some walking, but I felt like I ran a
lot. I recall becoming a bit angry at this point. The “I'm going
to break this trail in half” kind of anger. Very refreshing after
a long day.
As we started the final climb I recall
bitching a lot about the final push to the Fleet Feet aid station. I
really don't like the Robie Point climb.
At the Fleet Feet aid station I was met
by Melisa and a lot of friends. I recall hearing the voices, but I
had only one thought, get to Izzy and Lily at the track. The road
section to the track hurt SO bad. My hips decided they had enough.
I hit the track where Lily and Izzy
waited for me and we ran it in. At the finish were my family and
friends. About as perfect as it gets.
What worked and what would I change for
next time
Training wise I think improving my
overall running form and fitness over the past year helped the most.
I had no injuries in the past six month and I felt more comfortable
and efficient on all areas of my running.
Specificity of training was obviously a
big part. It's WS100 so seasoning the quads is something you have to
do. Besides Canyon runs I think my Damn Hill repeats helped my leg
strength a lot. Mentally I think these repeats helped me also, hours
of up and down on a hill by yourself will do that. Quality Sunday
runs on tired legs was also very helpful.
Food wise I still believe liquid food
is the way to go in ultras. I had zero stomach issues. I use a
little known product called Spiz ( I know, the name is horrible).
It's cheaper than most other products and has everything in it, fat,
carbs, and protein. I can drink it warm or cold and it mixes easily.
A serving size in a 20 oz bottle is 517 calories, but you can mix it
higher with no ill effects. I did eat gels and regular food early
on, but after 35 miles this was all I ate with an occasional gel
until it was time to add Coke time.
I use music a lot in training and I
really enjoy it. But for racing I think I've made too many mistakes
not paying attention to my body when I have my iPod on. Racing
without my iPod at the race was a smart move.
Clothing wise Drymax socks and Hoka
shoes are the way to go. Gear wise my Salomon S-lab pack continues
to be the best pack ever, well worth the price tag. I had to sew up
one of the front pockets I torn out before the race but it held up
just fine during the race.
The fit of the Hoka's is not great for
me so I lost some toe nails, but otherwise I had good feet with only
a few blisters.
A big thanks to my wife Lily and
daughter for allowing me the time to train and putting up with me the
past few months. Thanks to Kuni and Eric for great pacing and
support. Thank you to Melisa, Dasie and Kathy for crewing and
support. To everyone out on the trail Lisa, Glenda, Jane, and
everyone else I know I'm forgetting, thank you, your cheers and
support helped me more than you know.
AB