Race Report for Overlook 100K – September 6, 2014

Race Report for Overlook 100K – September 6, 2014

I signed up for this challenging 100K back in June when life was significantly different.  I was still working for Hankook Tire, my travel was demanding but completely predictable, and no married kids yet.  The couple of months have been wonderful but hectic.  As things played out, I started my new awesome job at Continental Tire the week before this run.  I had to get special permission just to fly back for the race from Continental Tire’s headquarters.  I returned home from the east coast at 11:00 PM, then prepped my gear for the race, and finally got to bed around 12:20 AM.  I enjoyed about 3:30 hours of surprisingly restful sleep and then it was on!

I drank my veggie, beet and apple juice to start me off.  Gathered my things and left the house about 4:20 towards Foresthill where the race started.  I was able to get checked in, chatted with Dan (new friend), and used the bathroom successfully.

We started and I ran with great discipline.  I enjoyed everything from the scenery to the small talk to reflecting upon my life in general.  Life in general meaning my new job, Mikaela’s marriage, and Allie’s new chapter starting BYU.  I had a nice taste of joy and satisfaction that the world was good.  However good I felt, I knew that in the game of ultramarathoning that those positive feelings would not be permanent.  I held to my plan and kept my effort at easy to moderate.  I walked all the inclines.  I also did something that was new for me, I took it super easy on the descents.  I tried very hard to keep from destroying my quadriceps muscles. Within the first 2 miles we ran down Bath Road which was a long, steep, paved section.  I ran about 10% backwards to preserve my quads.

At the bottom of Bath Road we entered the Western States trail.  I don’t know how much we stayed on the famous trail.  This section took us from Foresthill to Michigan Bluff.  At Michigan Bluff #1 I was 6.3 miles into the race.  We headed back unto the dirt trails and we did about a 7 mile loop.  These Foresthill and Michigan Bluff sections were the most challenging of the day in terms of technical terrain and steepness.  However, the adrenaline was pumping, the body was well rested from tapering and the biggest physical challenge was to go at a very sustainable pace.  I executed well but still got out faster than the plan.  I came to Michigan Bluff for the second time.  I was now 13.2 miles in. It was great seeing my support team: Clint Cramer, Doug and Debbie Kelley.  Their presence and support energized me and efficiently moved me out of the aid station.  They had brought a lawn chair.  I enjoyed getting off my feet for about 60 seconds as I tightened my laces on my Hokas.  I developed a small blister on the bottom edge of my right heel.  It was a small inconvenience not a problem.  I exchanged my race vest for two handheld bottles and I was off towards Foresthill again.  This section was mostly non-eventful as I accomplished my goal of keeping the heart rate moderate and staying on plan.  My Garmin was a tad bit off but I knew that I was slightly ahead of pace.  My overall pace over the first third was roughly 12:45 which was super easy.

I exited the WS trail and started to climb Bath Road.  I walked but still passed 2-3 others given my strong pace.  I felt in charge and smooth as I glided into the Foresthill aid station, 19.5 mile mark.  I tried to use the port-a-potty but fortunately I didn’t need TP to do my business because there was no TP there!  At the Foresthill aid station I made my first mistake. There was no way of knowing this then, but with 20/20 hindsight now, I should have sat down and completely rehydrated.  I was still feeling great but the temps were climbing and I had been out for 3 plus hours.   My team was great.  I loved the cheering and all the logistical support of handing me what I requested.  I barely ate a few things, drank not nearly enough and left with my rest vest and 40 ounces of tailwind.

I started the Cal Street section.  This is a fast, very runable downhill stretch.  I felt good and ran steady and easy.  I was running about a 9 minute per mile pace for about 25 minutes.  Then, I started to slowly decrease my pace but the effort was disproportionately hard. I was hot and starting to dehyrdate.  This area was mostly exposed and the temps were in the 90s.  What’s more, given the exposure to the sun the rocks and dirt retained and radiated heat.  My guess was that the canyons high temps were in the triple digits.   Over the next half an hour, I went from running in the 9s to a 14 minute pace.  I felt both a racing heart and kidney pain when I ran so I played it safe and walked.  A mile before my next aid station, Peachstone, I ran out of water.

I ran into Peachstone, 28.2 miles, feeling thirsty but not feeling effects dehydration although I was, at least to some degree.  I noticed how many runners were lingering but I failed to see this as a signal to recover myself.  I slammed down sports drink, water and Coke.  I ate and I even sat down.  A gracious aid station volunteer helped my fill my race vest with ice.  I spent about 4 minutes here but it was woefully inadequate.  I should have spent 10 minutes and completely rehydrated.  I cannot beat myself up too badly because at least I was alert enough to copy Pam Smith’s cooling tactic of using ice to lower my core temperature by filling The backpack pounce of my vest with a couple pounds of ice. This relieved my back/kidney pain to a small degree. However, I needed much more liquid in my system than the 40 ounces that I was able to carry.  Halfway between aid stations I ran out of drink, again. I was now in the pain cave. To make matters worse as I trotted and walked along I had a great view of the American River.  Not only was the refreshing water an enormous temptation to either delay my race or abandon it altogether and frolic in the cold mountain water, but also there was a white water rafting group in sight.  Given the crazy acoustics I was able to eavesdrop on the conversations in their rafts. I could hear them like they were just 10 feet away from me. These guys were having a great time enjoying all things that I was lacking such as abundant water, and cooler body temperatures from the water splashes.  It was a stark juxtaposition.  Back to the long death march…  About 1 mile from the aid station a generous runner offered me a few swigs off his bottle and a nice support person gave me water as well.  I survived.

I struggled into the Rucky Chucky aid station, mile marker 35.5.  Clint gave me an enthusiastic cheer.  His cheery welcome rained down and washed away my negativity.  I plopped my butt down on a boulder in the shade.  I explained to Clint my dehydration and kidney issues.  I told him all time goals were off the table and I only wanted to finish.  Clint was great!  He and another female supporter nurtured me back with Coke, water, and sugary and salty junk food.  I rinsed the salt off with cold sponges which also helped to cool my core.  Clint filled the vest with ice again.  I was in bad shape but Clint and I moved out of the Rucky Chucky aid station after about 15 minutes.

The next section with Clint from Rucky Chucky to the river crossing was my lowest point.  I wanted to run because my leg muscles felt strong and ready. However, I couldn’t.  The back and kidney issues both scared me and shut me down.  My rate heart raced when I upped the effort level and the pain was too much.  Pain is okay in this crazy sport.  However, I was confident that this pain I was experiencing was not the type to ignore but rather listen to.  Clint and I enjoyed the company and scenery as we mostly walked three 3 miles to the river crossing.

We finally made the river, 38.7 Poverty Bar. The father of the sport of ultrrunning running and legend, Gordy Angsleigh, helped guide us across the waist high water.  We used carabineers on tight guide rope to get across. The current was very swift and the water was up to our waists. The crossing took about 8 minutes including set up.  Once across, I laid in the calm part of the river for about 5 minutes.  This cooling of my core was a tremendous help.  Clint and I left soaking wet but invigorated.  I was feeling the best that I had felt in the previous few hours (since the beginning of Cal street section).  We climbed at a steady pace towards the Green Gate aid station.  There was a good amount of vertical but it was fairly short.  Energy was returning.

We arrived at mile marker, 41.3, the Green Gate aid station and I collapsed into the chair that Doug and Debbie set out for me.  We were informed of the carnage from the toughness of the course and more importantly the brutality of the heat.  I was in 11th place.  Let me thank my support team for everything during this long day but this was such a well laid out rest station for me!  I took about 10 minutes.  A small thing that made a huge difference was the short foot massage that Doug gave me while changing shoes from the Hoka to my women’s Nike free shoes.  We repacked my UD vest with core cooling ice.  Then, it was Debbie’s turn.

We were off.  I was fatigued but feeling relatively good.  In others words, the pain was within the normal range and not the kind that I experienced when I felt I was destroying my kidneys.  We headed towards Auburn Trail’s aid station.  Debbie and I journeyed for the next 14 miles.  She did a great job of being supportive.  She listened to me and didn’t push me only enabled and supported.  We also had some “trail only” talk about bodily functions.  It was weird but very important as it made me realize that even though I was feeling better I still needed more liquid.  I only had 3 pee breaks 10 hours in to the race and the color was not good.  This portion of the trail was largely tree covered and the terrain was runable.  We ran a good amount of our time together.

Prior to entering Auburn Trail aid station at mile 46.7, Debbie and I discussed our plan to get in and out quickly.  She sped up and executed perfectly.  I only had to spend about 1 minute taking in some food and salt tabs.

We ran well from Auburn Trails down to Brown Bar (52.3) and from Brown Bar we headed up the hill towards the 49 Hwy station.  This was a very steep, long uphill. This was mentally challenging but as they say about ultra running, "it's 90% mental and the rest is in your head." It was getting dark but I knew the end was close.  Clint met us a half mile from the aid station with headlamps and we ran.

Finally, we crossed Hwy 49, mile marker 55 and met a very encouraging and vocal aid station.  My support team was fantastic.  I felt my spirits lifted.  I left my race vest and went macho man style (shirtless).  Clint carried my water.  My headlamp was weak and I had many mini stumbles.  Clint offered me his light which was huge.  Mine was dying.  It was tough walking this downhill section because we usually bomb this at a seven minute per mile pace during training runs here.  It was a huge contrast.

We finally made it to the last aid station at No Hands Bridge, mile 58.3.  Doug and Debbie and the whole aid station cheered us on.  I made a 30 second stop and Clint replenished.  I jogged over the bridge and then resigned myself to walking the last 3.5 to the end.  That changed when Stacy (first place female) and her pacer Jason passed us.  I had a surge of energy partly because of the competitor in me and more so because I wanted to borrow their gift of sight from their headlights.  Our lighting was awful.  My lamp, the one Clint was using, was dead. The group of us 4 ran and walked the last 3.5 miles into the finish where Rebbie was there to celebrate our accomplishment. I finished in15:58:50 which was good for 11th overall.  Only 50 registered for this race and, this speaks to difficulty, only 16 finished. This was a killer course.  62.3 miles, 16,500 feet go vertical gain, 17,500 vertical loss (net downhill), but most daunting we're the temps that hovered in the 90s and low hundreds in the sun exposed canyons.

I can’t thank my friends enough.  I doubt I would have finished without them today.

Key Take-A-Ways for Western States 100 mile.

• Bring a reservoir in addition to the 2 20 ounce bottles.

• Bring a light just in case.

• Use ice in UD race vest.

• Don’t be afraid to slosh when the temps get this high.

• I should have stayed a bit longer in the few of the earlier aid stations.

• Hokas are not the shoes for me.  Both 100k I had blisters on my heels.