Ice Age Trail 50

On May 13th I ran the Ice Age Trail 50, it was my first 50 mile race and only my 2nd ultra. It's hard to remember all the details, but I had an amazing time and it went something like this...

The race started at 6am Saturday morning at the Nordic Trailhead in the Southern Unit of the Kettle Moraine Forrest which is 355 miles from my home.  I left late Friday morning to arrive early enough to pick up my race packet and get settled into my hotel room. I made the nearly 6 hour drive by myself which gave me way too much time to think!

I arrived at the packet pickup location around 4:30. It was pretty laid back with a few groups of people hanging out. Since I didn't know anyone there I didn't stay very long but I did get a chance to chat with a few volunteers and the race director which eased my anxiety and got me more excited for the race.

2 other ladies, Kate & Jodee, from one of my running groups were also running the race and staying at the same hotel so I met up with them and we went for a quick dinner. I was back in my hotel room around 7:00 getting everything ready for the morning and in bed by 9:30. I think I fell asleep rather quickly but woke up several times during the night. 4am came quickly.

The first thing I did was have some coffee in hopes of getting things moving. I showered & dressed, ate my breakfast and went for a little more coffee (things still were not moving!) Then it was time to head to the race start.

I followed Kate & Jodee for the 15 minute drive to the trailhead. We arrived early enough that we were able to park pretty close to the start/finish line which was nice. We put our drop bags in their designated areas and got in line for the porta-potties. Things still were not moving for me and I started to worry just a little because I always need to go before a run or race!

Everything was pretty low key but well organized at the start area and it didn't seem crowded. The best part was that I didn't get my usual pre-race anxiety or nervous at all, I was relaxed and just ready to run. It was already above 50 degrees at 6am so I was comfortable starting in my shorts and tank top with no need for extra layers to deal with dropping later.

A quick briefing by the race director, signing of the national anthem and then it was go time!
Jodee, Kate and I started together and ran for about 5 miles before splitting off.

The first section of the course is a 9 mile loop on a nice wide cross country ski trail with some easy rolling hills. There were aid stations at mile 3.9 and mile 9, which is also the start/finish area. It was all very runnable but I tried to just keep a nice easy pace, walking the hills and just enjoying the scenery. Before I knew it I was at mile 9 and the first of 3 drop bag areas where I grabbed another packet of Tailwind, filled my bottle and was back out on the trail.

part of section 1

The second section is an out and back, about 11 miles each way. It was mostly single track and got a little more hilly and technical with rocks and roots to watch out for. I was running in a little pack for about the first 2/3 of this section before we started to spread out a little. By the time I was about half way through my outbound of this section the leaders were starting to pass on their way back. It was fun to cheer each other on. We had access to our 2nd drop bags twice during this section at mile 17.4 and 26.2 but I somehow missed it on the way back. Maybe it was because this was my favorite section and I was just enjoying the views too much!

Singletrack in section 2

Section 3 is another out and back on a variety of terrain from singletrack to prairie with more climbing and some beautiful views. We had access to a 3rd drop bag twice during this section, and again I somehow passed by mine, I guess I didn't need 98% of the things I felt necessary to pack!

Section 3

By now it was starting to get warm but thankfully there was a good amount of shade and every once in a while a nice strong breeze would blow through. I'm pretty sure by the time I even hit this section, the first finishers had already been out and back and were making their way through the final couple miles! During this section I leap-frogged with a couple different guys, eventually getting ahead of 2 of them but couldn't quite hang onto the last one. It was nice to have a little company, as I had run the majority of miles 20-40 by myself. The aid station at mile 33 had a volunteer I had met before and seeing her gave me a great boost of energy, thank you Angela!

Thank you Angela for the energy boost!

By mile 35 I was sick of the taste of anything sweet and had to stick with just plain water for a while but switched back to Tailwind before too long to make sure I was getting in enough calories and electrolytes. There were a few brief moments now and then were it got tough, but there was never a point where I felt like I couldn't keep going. When I reached the turn around at mile 40 I knew I was going to finish even if I had to start walking. It was really starting to get hot now, into the 80's, but I was able to put some ice in my hat a few times during the last 10 miles which helped tremendously.

When I hit the last aid station, less than 2 miles from the finish, I started to get a little emotional because I knew I was going to finish and finish relatively strong. I tried to pick it up a little for the last mile, running up the last 2 hills and passing 2 other runners. When I entered the final stretch and saw the amazing crowd of people cheering I got choked up and almost lost it. I think I got myself together and a smile back on my face as I crossed the line, but I have yet to see a photo to prove it!

I finished in 10 hours, 15 minutes, 4 seconds. Much better than I expected after dealing with some injury and missing 5 weeks of running during what should have been my peak training weeks. I felt none of the residual muscle aches from my injury all day. The heat which affected many runners never really got to me. I was able to get in sufficient calories and had no stomach issues whatsoever which is shocking since I wasn't able to take care of business that morning! There were a few momentary lows, but the highs far outweighed them. I could not have asked for things to go any better for my first 50!

The aid stations were plentiful and the volunteers were wonderful. The course was beautiful and in great condition. It was well marked and the areas where there could have been some confusion were manned by volunteers directing runners. I would highly recommend this race, especially for a first timer.


Why did I want to run 50, other than just for the love of running and being out on the trail? Sometimes I just need to do challenging things to remind myself that I have a pretty good life and that I'm lucky to have the choice to do hard things. Several people I know aren't so fortunate, they are faced with much tougher battles without a choice. Many are doing much more difficult things that are not enjoyable and they are fighting just to survive. Going out on a beautiful trail and running 50 miles might be difficult, but it's where I wanted to be and I thank my body and mind for allowing me to do it.

"So what do you think about while running for that long?" is the question I've been asked by a few people. Usually I think about dozens of different random things while running, but that day I can honestly say I didn't really think about much. I guess I got all my thinking out of the way the day before during my drive down! I was just out there, in the moment, enjoying it as much as possible. I smiled at and gave words of encouragement to every runner who passed by, even the few that were in their own zone and appeared to not even hear or see me. There were a couple things that I repeated in my head when it got a little tough like "Courage. We all suffer. Keep going." Another thing I did was not focus on the time, I kept saying to myself "There is no time, only space, you are just floating through space." As silly as that sounds, it worked and I just kept floating on and on and on.


FUEL:
Pre-race:
Bagel - 260 calories
Cashew nut butter - 190 calories
Banana - 100

During race:
Tailwind - 800 calories total
1 Honey Stinger Waffle - 150 calories
1 packet Ginger Ale flavor Cliff Shot Bloks - 200 calories
1/2 packet Margarita flavor Cliff Shot Bloks - 100 calories
a few orange sections - 60 calories
2 Oreo Cookies - 140 calories
about 10 potato chips - 150 calories

CLOTHING/GEAR:
Garmin Fenix 5s watch
Momentum Jewelry "never give up" Motive Wrap
Nathan Fireball Hydration Vest
Nike Daybreak Drifit Hat
Patagonia Nine Trail Shorts and tank
Zensah sports bra
Balega V-Tech Endro Quarter Socks
Pearl Izumi N1 Trail Shoes (discontinued)
Altra Gators

Don't let comparison be the thief of joy

Recently I decided to stop posting the data from my runs on social media. It's not because I'm ashamed or embarrassed of my paces (even though my fast pace right now is slower than what many claim to be their easy pace) I did it because I think so many people, myself included, get too caught up in pace. Pace should not does not define a runner.

I follow many faster runners on social media, sometimes I would see the paces they are hitting and get down on myself. My problem wasn't just me comparing myself to other runners, but also comparing myself to the runner that I was over 2 years ago when I had my marathon PR. I'm not other runners, and I'm not the same runner I was when I was hitting a sub 3:30 marathon. My goals right now are completely different from what I was doing when I was "faster". Trying to compare 2 entirely different things is a complete waste of my time.  

Transitioning from a road marathoner to a trail ultra runner and letting go of speed is sometimes hard on the ego. I'm learning how to embrace the fact that pace will vary from a slow jog to crawling uphill with some actual running mixed in. I'm trying to be proud of runs with an overall pace that often resemble a fast walk. My focus is shifting to quality time on the trail and enjoying the journey often in the company of great people. I'm becoming much less concerned about running a "good" time and more about having a good time running. If you don't enjoy it, then what's the point?

Comparison is the thief of joy. Running is my joy and I refuse to let anything or anyone (including my stubborn self) steal that from me! I may be slow AF, but right now I don't give a F*#k!

Surf the Murph 50k recap

On Saturday October 22, 2016 I became an ultramarathoner!

Here is my account of as many of the details as I remember, probably way more than anyone else wants to read but A) I like to get as much as I can written down for my own record to reference back to for future events B) I'm not sure that anyone else even reads this, if you are reading this, thank you, and please bear with me! 

I signed up for Surf the Murph 50k just 3 weeks prior to race day. I knew I wanted to run a 50k and had been putting in the miles, but wasn't following any sort of training plan. Although this would be my longest run to date, I went into it with a much more relaxed attitude then I have for any other race. The week leading up to the race I didn't even get my usual taper/pre-race anxiety & mood swings like I've had going into all my marathons. Maybe because I broke out in a terrible poison oak rash on Monday which occupied my mind instead!

my entire left forearm covered in poison oak rash!

Friday night I ate spaghetti and a salad for dinner, packed my drop bag and got everything set out and organized for the morning. I was in bed just after 9:00 p.m. but didn't fall asleep right away. Once I did fall asleep I slept better than I usually do before a race. I had set 2 alarms for 4:00 a.m. but ended up waking up on my own at 3:30 and got out of bed at 3:45.

Travis came with me since it was my first ultra, but this would be the last race he plans on coming to. (I think I've heard this before, but this time I believe him!) We arrived at the start/packet pickup about 6:25 so I had just the right amount of time to get ready and not enough time to sit around and get nervous. This is a smaller race so even with 3 different distances (50 mile, 50k and 25k) there were no huge crowds or lines to deal with. It was a very laid back atmosphere which I loved.
Start time for the 50k was 7:00 so about 6:55 we all headed to the start area for a briefing and then it was time to go. It felt a little chilly, around 38 degrees, so I started with a fleece sweatshirt that I knew I would drop.

Just before starting

Miles 1- 5.5: It was dark at the start so a headlamp was necessary and I started off easy because I didn't want to trip and fall. I began near the back of the pack then after the first half mile I settled in somewhere between the lead runners and the middle of the pack. The 1st Aid Station came quickly at about mile 2.9, I didn't need anything yet, but I couldn't wait to drop my sweatshirt here. I didn't see anyone else, except for one deer, for quite awhile until I neared the Horse Camp Aid Station. I had a drop bag at Horse Camp (which is mile 5.5, 13, 22.5 & 29.5) so I ditched my headlamp here since it was now full daylight. I topped off my water and was back on course.

Miles 5.5- 13: After Horse Camp it seemed to be pretty flat for a long time, these were my fastest miles of the day. During this stretch I started passing a few other runners along the way, including a woman running the 50 mile in full costume dressed as a witch! The next Aid Station was at mile 9.9 where I grabbed 1/4 banana and added some caffeinated Tailwind to my water bottle. I rolled into the Aid Station at Horse Camp at about 9:05 where I felt like I should eat something but nothing sounded good. I topped off my water bottle and grabbed 3 pretzels, which I had to choke down as they were way too dry to be eating on the run!

Around mile 12
photo by Cole Peyton

Miles 13-17: Just past mile 13 there was a mud hole where I met up with another runner, Brian, and we ran together for a good 10 miles. We shared stories and had a nice chat which was a great distraction as the course was getting hilly again. Just before mile 17 we saw one of the race directors on the course who Brian knew and she asked how the markings were and if we had any trouble with the course. After telling her it was perfect we ended up totally missing a turn and went off course, thankfully we came to a road after about 1/8 mile and discovered our error! When we got back on course we saw how embarrassingly obvious the marking was and have no idea how we missed it but thought the timing was pretty comical! Needless to say I more carefully watched the markings from here on out. We had passed several runners but I don't recall being passed by anyone else after mile 13.

Miles 17-22: Mile 17 passes back through the course start and there was an aid station here. I topped off my water again, added some more Tailwind and grabbed 1/4 PB&J sandwich, which I had a little trouble getting down. We were back to the hilliest part of the course and did a lot of power hiking on the uphills. At this point my quads and knees were starting to scream on the downhills. We stopped briefly at the mile 20 Aid Station where I sipped on some plain water, then off to keep tackling those hills. We arrived back at Horse Camp, mile 22.3, where I found Travis and had him take my drop bag since I figured I wouldn't need anything from it.

Miles 22-27: Brian and I took off from Horse Camp and continued together for about another mile or so. I figured he would drop me sooner or later but he actually told me to go ahead and I reluctantly did. After we parted ways I ran on my own for the duration.This section didn't feel nearly as flat as it had the first time through, but I managed to drop my pace down a little for a few miles. I was about to enter mileage that I had never reached before and it was starting to get tough.

Miles 27-29.8: I stopped at the Aid Station just before mile 27 and just topped off my water bottle and grabbed a Kleenex for my nose that had been runny, food did not even cross my mind at this point. There were a few rolling hills during this section and I ran/jogged them as much as I could just to get them over with!

Miles 29.8-33: One last stop at Horse Camp where I topped off my water and ate 3 potato chips because salt sounded good. I called Travis after I left the aid station to give him my ETA. I thought I only had about 3 miles left at that point but it was closer to 4 so he had to wait a little longer than the 30 minute warning I optimistically gave him. The 2nd loop seemed a lot hillier toward the end than I remember and the last 3 miles felt like forever! I never felt like quitting but by mile 30 I was questing why I was doing this! At mile 31, which is true 50k distance, I was questioning why I picked a long 50k!

Mile 33-33.6: I saw that last mile marker sign and knew that I just needed to make it up one last hill and I would be there. It felt like the longest 1/2 mile of my life, but I managed to pick up the pace and finish strong. Travis was at the top of the hill, and the finish line was just around the corner. I was so happy to see him and I tried as hard as I could to smile while he took these pictures!

I crossed the finish line and tried to keep moving for a few minutes before picking out my medallion. The finish area was pretty quiet, just a couple dozen people around, which was nice because Travis got to be right there waiting for me. I was tired and my legs were dead, but overall I didn't feel horrible. Brain was the next finisher after me so when he came in we talked again and he offered me a beer, but my stomach wasn't ready so I let Travis enjoy the beer with him instead. After all he got up early and waited around for 6 hours while I was out running so he probably deserved and needed a beer more than me! About 30 minutes later I was ready to go get a beer and some real food!

They brand your chosen wood medallion with
your finish distance when you're done

My thoughts about this race: 
On race day I keep the display screen of my Garmin on time of day so I don't focus on watching my pace, instead I try to run by feel. I'm not fast enough to win any races and I'm perfectly fine with that. My main goal these days is to run fast enough to get a decent time, but slow enough to enjoy the time. If you don't enjoy it, what's the point, right?! For the most part I really enjoyed the run so I would say it was a success! I feel like this was a great choice for my 1st ultramarathon even though the course is on the longer side for a 50k. The elevation change, while larger than I'm used to, was really not too extreme and the course was all very runable.  The event was very well organized and the volunteers and Aid Stations were amazing!

Amazing spreads at the Aid Stations...
too bad I'm not an eater while I run!

Race Results:
Based on my "training" I predicted I would finish in 5.5 - 6 hours.
With an official time of 5:42:02, I ended up being the 4th female and 15th overall out of 92 50k finishers.
Overall average pace: 10:10, average moving pace: 9:58, fastest mile 8:15, slowest mile 12:15
The great thing about ultra running is that nobody even really cares about your finish time, it seems to be much less about competition and more about camaraderie.

Race Day Fuel:
1 cup of coffee at 4:15 am.
Bagel with peanut butter 2 hours prior to start and sipped on about 1 cup of water.
During the race I consumed a total of 400 calories of Tailwind (1/4 of which were caffeinated) with approximately 60-80 oz. of water
1/4 banana
3 pretzels
1/4 PB&J sandwich
3 potato chips

I was also carrying a package of Honeystingers but never even thought about taking them and had an additional 200 calories of Tailwind that I did not use. Food does not go down or sit well with me while running and I honestly think I could have skipped the little bit I did try to eat and been fine with nothing but Tailwind.

Post Race/Recovery: When I got home after the race I took an ice bath followed by a warm Epsom salt soak then a hot shower. Other than sitting down for lunch, the hour long car ride home and sitting in the bath I didn't sit much the rest of the day/night. We actually went to a Halloween party/haunted house and I was on my feet for a few hours but as soon as I hit my bed at 11:15 I was out.
I was stiff when I got up the next morning and the first time going down our 16 stairs was very slow and painful but within a half hour of getting out of bed I was already starting to loosen up. My quads were the most sore, however not even nearly as sore as they were after Boston. Surprisingly my calves weren't too bad, especially considering they were starting to tighten up less than half way through the race. The more I moved around the better, if I sat for too long on Sunday my quads got stiff. Monday DOMS set in a little and I was probably the most sore this day, but the more I walked around the better I felt. I did some walking, but took 3 full days off from running, Wednesday night I will attempt a very slow run and ease back in from there.

Training: While I say I didn't technically train for this, I didn't just jump into it completely unprepared since this race was on my radar. I had been running an average of 30-40+ miles per week since June. 80% of these miles were slow and I focused on keeping a low heart rate to build up my aerobic endurance. I had done really no speed training since before running the Fargo Marathon in May. I did long runs including 18.6 miles on trails, 18 road miles with rolling hills, 26 miles mostly on trails, 21 miles mostly on trails, 20 road miles, 27 miles mostly trails (after running 10 miles the night before), 19 miles on the trails at Afton State Park after 8.5 miles of trails the night before, then back to back 10 mile runs the weekend before the race. Long run and mileage wise my training was good, however next time I know I need to do speed-work and a lot more hill training.