In trail running you often try and catch up time you lose on up hill sections when running downhill - well not for me on this type of course. So the way the race went was I walked the steeper downhills and got passed by lots of people and then when going up hill past people only to get passed again later. Couple that with just feeling tired at the start led to a slow start to the race where usually you can pick up some time as the back half of the course seems more hilly. I even went through the “should I drop out” thinking at around 10 miles with the first and second aid station coming up. Did not help that I fell at about 10 miles, just before the second aid station, and cut my hand and elbow and tweaked my hip. Was just not feeling it and as I fell on a pretty tame section of downhill I was even more cautious on the downhills to come. That said, as with in 2018 where I felt the same, I trudged on hoping I would feel better. Thankfully things went about the same as last time and I did feel better but still had a lot of downhill that I would walk to come so knew a fast time was out but wanted to finish and place as well as possible and win my AG.
I made it to the third aid station at about mile 16.9 which is before the river crossing and while not feeling great was not feeling worse other than my right foot was sore as usual and probably made it worse as twisted my ankle at some point. Did not seem like a bad twist but was pretty swollen and some discoloration the night after the race. I just worked to maintain a steady, if not slow pace, and worked to run all the hills but one where it was fairly steep and running was slower than walking. There is a dirt road you get to at about 23 miles or so that is about mile long of uphill and worked it pretty good, per Strava was 10th fastest on the day on this section, and was able to pass a number of people. After that there is about a 1.5 mile rolling downhill section that while not pushing was able to keep a good pace on to get to the last Aid Station at 26 miles and just under 7 miles to the finish.
The last 7 miles is deceptive as while there are a couple good downhills they are steep in places with even some steep stairs to go down so had to walk as was pretty slippy. The rain had started and was coming down pretty well from about 17miles or so and the steps in the final section were both rocks and wood logs that I really did not want to slip on. The last 3 miles or so starts with a good uphill that I once again was able to pull away on but then when came to the last steep downhill and I got passed again. Thankfully there is about 1.5 miles or so of runnable terrain so cruised to the finish.
All in all I can not say it was a good race for me but was a good run. I say this as I did not give in to my inclination to drop out and persevered. I did learn that courses like this may be out for racing as unless I get better at downhills and am willing to take some risk I just can’t race when I can’t take advantage of downhills as I need to. I was initially really bummed as I had felt I was in shape to do much better, and think I was, but just did not take into account the terrain. Realizing this race does not have that much elevation gain but the issue, at least for me, is the terrain coming down I am still optimistic about the 50K of the Gravel World’s Double as it is on rolling dirt/gravel rods with 2000ft of climbing which will much better play into my strengths of just getting into a rhythm. That is the other issue with the trails for this race was they are hard to get into a rhythm on - why I sorta like the long road uphill as can just set it in a gear and go.
Here is the Relive of the run:
- Craft Trail shorts - with built in Compression short
- Craft Undershirt - this is one I did that most would not as it adds a layer but what find, as much like with riding, adds a thin air layer and never overheated.
- RunInRabbit Shirt
- Injinji Trail Socks
- Orange Mud Sleeves - again was not cold but like these as they have pockets in them and work well even when hot out. Let me add they also protected my left arm when I fell.
- UltrAspire Speedboat Waist Pack
- Vespa Cap (Cap from here is unprinted)
- Topo Mtn Racer 2 Shoes
- Coros Apex Pro 2 Watch
For this run I was trying a little different fueling in using UCAN Edge Gels as used to use UCAN but did not like the mix as hard to drink. Thus used the gels with 2 before the run for a pre-load then one every 1.5 hours - did not take one at 6 hours as did not feel I needed one. Also used Vespa as usual with one before the race and then 1 every 2 hours - again did not take one at 6 hours. Then along the way probably drank about 3/4 of a can of coke at the aid stations and a few gummy bears I had. For my hydration I probably drank 3 X 550ml bottles of water with a total of one scoop of Keto Fuel in them for electrolytes and 4S!Caps - took 2 with each Vespa Ultra Concentrate. Other than the first 10 miles or so felt good but I think most of how I felt was in my head as in this runs it is more of a mental battle for me.
For this run I was trying a little different fueling in using UCAN Edge Gels as used to use UCAN but did not like the mix as hard to drink. Thus used the gels with 2 before the run for a pre-load then one every 1.5 hours - did not take one at 6 hours as did not feel I needed one. Also used Vespa as usual with one before the race and then 1 every 2 hours - again did not take one at 6 hours. Then along the way probably drank about 3/4 of a can of coke at the aid stations and a few gummy bears I had. For my hydration I probably drank 3 X 550ml bottles of water with a total of one scoop of Keto Fuel in them for electrolytes and 4S!Caps - took 2 with each Vespa Ultra Concentrate. Other than the first 10 miles or so felt good but I think most of how I felt was in my head as in this runs it is more of a mental battle for me.
Pre-Ride Fueling
2 hours before
16 oz Coffee
2 TBLS Heavy Cream
2 Scoops Collagen
2 GLPC Capsule
2 Vit D (50mg each)
1.5 Hours before
1 - UCAN Edge Gel
16 oz Coffee
2 TBLS Heavy Cream
2 Scoops Collagen
2 GLPC Capsule
2 Vit D (50mg each)
1.5 Hours before
1 - UCAN Edge Gel
30 minutes before run
1 - UCAN Edge Gel
1 - Vespa CV25
1 - TruNiagen
Totals for Pre-Run
Cals - 345
Carbs - 47g
Protein - 22g
Fat - 11g
Run Fueling
3 - UCAN Edge Gels (Every 1.5 hours)
4 - Small cups coke at aid station (about 3/4 of a can total)
2 - Vespa Ultra Concentrate (2 hours & 4 Hours)
4 - S!Caps (@2 Hours and 4 hours)
1 - Ubiquinel at 3 hours
1- Bit-O-Honey at start
3 Gummy Bears along course near road climb
3 X 1/3 scoop Keto Fuel for Electrolytes
1 - TruNiagen in water bottle
56oz Water
Totals for Run
Cals - 400
Carbs - 104g
Protein - 1g
Fat - 1g
Lessons Learned and Things to Work On
I already new I was going to be tentative on the downhills before the race after my fall in the past months and a few near misses since then but was not as ready, as I had forgotten, how steep some of the descents were - even on some short ones that were just rocks. Due to this I need to readjust my plan. That said I my quads also took a pounding even on the less steep downhills I ran and that added up over the run and for sure felt it for 48 hours after the race. I also knew that while I had done some trails in Pulaski Park it was not enough and as they are tame, relatively speaking, trails there would take more work and just did not get that time in
To fix this, and my friend Nelson Weaver - who by the way got 10th at 50 years old - shared with me, I need to do more downhill practice and training to get my legs ready. Also need to do some one leg squats that should help. My quads are pretty strong from riding and for my size are bigger than most, not bragging just the way it is, due to riding and I think this adds to the soreness as they just take a pounding then running downhill - so more practice there is needed.
For Gravel Worlds there will not be the same downhills but will be enough rollers that I need to practice that type of terrain for now as not real trail runs in the cards for a while. But I do know I need to add in more stretching and mobility exercises - well any stretching and mobility would be good as don’t do any really. Along with this I need to work on my foot strength as the issue I have with my right foot while not as bad as it has been is still not good. Once it starts getting sore it affects my stride an dhow I run that does not help.
Also I need to fine tune my fueling as for Gravel Worlds I not only have the individual races to fuel for but I need to keep fueled for the day two ride. For this I need to just find what level of carbs feels the best and gives me the energy I need. While I used UCAN for this race when it gets hot out I avoid it due to how ti sets in my stomach so may go back to SIS gels for that. I can use Tailwind as works well but the only draw back is it requires being taken with my hydration and at times I do nto drink as much as I should and if this happens I not only don’t hydrate as I should I don’t get the fueling I should have.
That’s it for now and thanks, if you made it this far, for taking the time to read my report and hope something in it help you in your endeavors.
