Welcome to Lake Hughes

There were 25 DNF’s at this years Leona Divide 50M. I was not one of them. That is to say, I finished, but it could have been in a more glorious fashion! And now for a brief account of the day and some pictures.

The alarm woke me up a little before 3am Saturday morning and thirty minutes later I was on the road. Just after 4am I met up with Stitch in a random parking lot that he found on Google maps as a location to ditch a vehicle and carpool the rest of the way. Once we got to the Lake Hughes Community Center I could not keep count of how many friends were out there running and supporting runners.

Pre race Coyote pack

The first several miles is mostly climbing up the Leona truck trail to the Pacific Crest Trail. Gareth was on hand to photograph all through the day including a ton of shots at the finish line. Check out his work here.

The plan was to take it easy the first 35 or so (to have something left for the last 15) and test out some new nutrition that I might use for AC in July. I had a great time chatting and joking around with Stitch for 30 miles or so.

who is that behind me racing in sandals?!

All fun and games

After that (in hindsight) I started to get low on electrolytes and did nothing to remedy it. Big mistake. I did have the pleasure of going through the Coyote 80′s aerobics themed station twice (out and back course) which temporarily helped out. Especially the high fives and ice water dumped on my head. No, seriously, it was amazing!

prepping to work the aid station

After 42 miles with Stitch we parted ways. He was feeling good and able to power up a climb where I was crippled to a crawl. Because of the electrolyte error, fluid sloshed around in my stomach and was not absorbing. A few on the go stomach emptying sessions (puke sessions) helped clear that up and I was able to go at a decent pace again. Unfortunately I was unable to consume calories or fluid after that so it was a little rough.

elevation profile

At the last aid station I downed a whopping 30-40 calories in the form of a third of a gel and a swig of water with a crushed saltstick capsule. That was enough to get up the last hill and amble down to the end. Near the finish, there was tons of cheering and a Coyote tunnel of love to greet me. Somehow I squeaked out a 50M PR as well.

a little love before the finish line

All in all, it was a great day. Amazing trails courtesy of a whole lot of PCT, fantastic volunteers, and a very well organized race. My biggest regret was missing out on ADZPCTKO (Annual Day Zero Pacific Crest Trail Kick Off) as it took place the same weekend. Huge props to Stitch for finishing his first 50M on virtually no training and in his killer homemade Luna sandals.

Take home points:

-keep up on electrolytes fool! I ended up losing 11 pounds due to the stomach emptying and being unable to replenish.
-the nutrition fueling plan is looking pretty good
-gear (shoes, socks, shorts, jersey, etc.) was solid
-running an ultra on 3 hours of sleep is hard, but stopping to throw up on the side of the road on the way home is way tougher

So that’s that. I’ve been sort of looking forward to getting Leona behind me on the schedule. It completes my roller coaster of three 50 milers in three months, but more importantly I have a solid base and can now focus on the 10 weeks ahead which lead into AC. I’m very excited to get back to Wrightwood this year, and to cross the finish in Loma Alta Park.

BLC to the Bering Sea

So who is Krudmeister? Well, he is the man who is about to set off on that he is calling BLC to the Bering Sea. Bike. Hike. Paddle. Three modes of human powered transportation to go from Reno, NV (Biggest Little City) to the Bering Sea. His website outlines the adventure. Go there to check out the details. Leave comments. Follow the journey.

Also, for a great podcast interview on Krudmeister, go HERE.

If you still aren’t hooked, here are the numbers.

I just did some quick research and found that today is three years since my first ultra. Time flies… I didn’t need to look up the fact that this year was my third Old Goats 50 mile run. I wouldn’t keep going back if it weren’t a great event on fun (technical) trails.

I stayed with family before and after the race as has been the tradition for this race since it saves me quite a bit of drive time on both ends. After a good pre-race strategy call with coach Jimmy it was time to get some sleep around 10:30pm Friday. 4am came quickly. Time to get up.

Around 6am I was parked at Lower Bluejay Campground, stuck the Adventure Pass for parking in the windshield and headed for the registration. Pin the race number to the shorts, dump the race schwag back in the car, say hello to Chris, Robert W, Deb, and a few others.

Chris and Jorge jump off the line for a little run...

0-21 Candy Store Loop

RD Steve Harvey counted down and sent us on our way. First would be the Candy Store loop. A 21 mile lollypop loop that put us back to the start finish before heading out on a different set of trails for the rest of the day. I started conservatively and felt good. Around eight miles in I saw Pedro and Chris standing at a turn in the trail taking pictures and cheering runners as they went by. That was a pretty cool unexpected sight as I think we were miles from the next aid station. The rest of the loop was pretty uneventful and went smooth. I made sure not to push and was still a bit ahead of where I thought I would be in terms of time.

photo: Pedro M. somewhere around mile 8

21-29 to Holy Jim…the canyon

After a quick stop at the car to load up my bottles with HEED and grab some shot bloks I headed out for the next section. There is a good climb before the huge drop into Holy Jim. Everything was still feeling good and I went back and forth with Andy, Catra, and a couple others which helped me keep a comfortable but honest pace. I was also sure to concentrate on form and not blow up on the down hills as Jimmy told me to make sure I had something left to run all of the downs after Santiago.

photo: Victor Tello (taken during CS loop?)

29-37 canyon to Santiago Peak

This section is the big climb. It goes on, and on, and on. It’s nasty because in the seven or so miles you gain somewhere around 4000 feet. What that means is lots of it is very runnable, but if you’re not super fit you need to be careful to avoid getting lured into burning up on it and trashing yourself for the last 13 miles, a lot of which is downhill. I saw Deb volunteering on the way up which was pretty cool as it is the same point in the race that I met her two years ago when we were both running.

photo: Deb A. least technical trail of the day

This time much of the climb was with my new friend Sheryl who said this race is harder than the many Ironman triathlons she had competed in. Yikes! It was cool to see little remnants of snow on the way to the peak, but nothing like the slush and fog that were there last year. Unfortunately, later in the climb my stomach started to rebel a bit and was not as eager to accept calories. Up to that point I had kept a good schedule with caloric and electrolyte intake as well as water…but that was changing. Water was still easy, but the rest was a chore.

37-45 to Horsethief trail

The views continued to be incredible and my stomach continued to be angry with me on the way down from the peak. I needed to make sure to keep as smooth as possible and sneak in whatever calories I could, probably 80-110 calories an hour. I also had to resort to biting open the electrolyte capsules and washing it down with water since I could no longer swallow them without gagging them back up. I was in full on maintenance mode, but still running, mentally clear, and well within the cutoff so finishing was not a concern. Since I didn’t know how long the last miles would take I grabbed my headlamp from the drop at Bear Springs and my windshirt as it was getting a little chilly even with the sun still out.

45-50 the final push

It was at this point I saw that if I pushed hard I should be able to pull off a PR for the course. The last five miles were easily my fastest of the day and I crossed the line with a new PR just under 12:18. Afterwards I chatted a bit and  bundled up as it was getting chilly and dark. I also ran into Dom and Katie as they were leaving and got some good nutrition tips. Then, I had the pleasure of talking recovery and other adventures with Tatu Joe who recently finished up an insane trip deep in Florida wilderness. A great day indeed.

I know I’m capable of a faster 50 miler, but felt good about how that day on that course panned out. I learned more nutrition lessons, covering the miles was very manageable, no injuries. Yesterday I ran a few flat miles with the Coyotes and felt good. In another week I’ll pick up the training for the Leona Divide 50M which takes place April 28th. It will be Stitch’s first 50M and I’m excited to run with him again.

_______________________________

Here is the super condensed version of this post: “I ran Old Goats over the weekend. Went pretty well. PR’d. I’m recovering well and running Leona next month.”

Apologies for the not so awesome photo gallery interface. I’ll get around to putting something better in place. Any suggestions for clean and functional WordPress galleries?

In closing, a video for your enjoyment (it has nothing to do with the marathon…or LA for that matter).

I still don’t know what’s supposed to be in a “proper” race report. So here are a few pieces of my experience this past Saturday at the first running of the Ray Miller 50/50 as well as uncredited photos (I didn’t have a camera!).

the beginning...

First off, huge thanks to all who organized, supported, volunteered, at the race. It was an incredible event run on gorgeous trails. Sooo much single track and pretty darn technical in many areas. The weather was quite nice, cool morning and overcast for the first few hours after the 6am start. Things heated up later but that’s to be expected.

start to mile 6

As typical with many ultras there is a bottleneck early as a wider trail/fire road narrows to single track. I started off a little fast to avoid this and it paid off as we started the first climbs and long trains of runners formed. By this point the front runners for the 50k and 50M were blazing out of sight. I ran the first couple miles with my friend Chris G. before he pulled away on a climb. I settled into a nice groove with lots of other runners. I was greeted at the first aid station by Elyssa, Brian, and a few others as I filled up my bottles.

all smiles about an hour in...

miles 6-11

This section was a loop back to the mile 6 aid that had a bit of climbing, but with fresh legs early in the race it was not a problem to get a good rhythm going. Wide trail through here with lots of other runners including a few familiar faces. Mile 11 aid was the same as 6 and had a Dodgers theme.

ditched the windshirt and prepping for the sun

miles 11-19

The pack spread out a bit from here and I ran a few miles in front of fellow Coyote, Will. After talking for at least 30 minutes and nearing the mile 19 aid he asked my name. I turned around and said “Will, you know me!” Haha, he never saw my face until then so didn’t realize it was me he was talking to. We both got a good laugh out of that as we headed into the Coyote superhero aid station at Danielson Ranch. Wow, this was an awesome stop. Tons of encouraging friends dressed as everything from the Flash to a Giraffe.

mile 19 aid, Will in the yellow Coyote jersey

SUPER volunteers

miles 19-28

Will was running the 50k as his last long run before LA Marathon in a few weeks so we stuck together until the 50M turnoff a little ways further up the trail. The turnoff is an approximately 20 mile out and back up to the Sandstone Peak area. Up being the operative word as it’s quite a climb. The early section had pretty good shade which was a nice bonus as the sun was starting to throw down some good heat. I saw the 50M leaders tearing down the opposite direction in this stretch. Jorge M. was first and looking super smooth. Five minutes later, ten, fifteen, then I lost count before Jorge P. passed with Chris P. in hot pursuit. A couple of others including Coach Jimmy were not far back.

miles 28-31

Mile 28 was the first access to my drop bag at Yerba Buena road. I grabbed some more homemade gel flasks and electrolyte mix, topped off with ice water (awesome!) and was on my way. Just after leaving the aid running some twisty single track I ran into Chris G. and exchanged a few words as we ran past each other. When I reached the next aid station I was greeted by more familiar faces and got my bottles topped off. Then it was time to turn around and run back to where I would rejoin the 50k course.

miles 31-34

I probably ran this section a little harder than I should have in retrospect, and arrived at mile 34 Yerba Buena again a bit depleted. I took care of aid station business including filling up my pack with a bit of water to supplement the bottles as this was gong to be an 11 mile section without aid.

miles 34-45

Who put that mountain there? I conveniently forgot how much of a climb I would have up to the Tri Peaks area before the big downhill. The climb tapped me out and electrolytes got low (cramping) as well as the first stomach issues of the day. I wasn’t to keen on either of these problems since a big downhill was coming that I would not be able to take advantage of if I wasn’t a bit more solid. I gutted out what I could through this looong section and ran with a couple different people which was nice.

oh my, yes

mile 45-FINISH

The orange themed aid station at mile 45 was a welcome sight. Not only did it mark the end of a terrible section for me, but I know the last five miles of the course really well from other races and training runs. I fueled up and started the climb out of Sycamore Canyon. That climb has beat me up in the past when I didn’t respect it, but we’re friends now, so it went pretty well. By the time I was at the top of the climb and near the Ray Miller trail downhill the sun was setting and provided an amazing view over the ocean which was now in sight. The last few miles of downhill I opened up to what was by far my fastest pace of the day. Somewhere on these switchbacks I passed a group of Coyotes who were out cheering on the runners still out on the course (Kevin, Kate, and others I couldn’t make out as I ran by). Sim paced me in for about a mile and was incredibly encouraging. I must have asked him thirty times if there was anyone behind me gaining. I was determined not to get passed at this stage in the race. Finally the final switchbacks came and I heard the cowbell and cheering coming from the finish line. As I crossed RD Keira put my medal around my neck and Jimmy congratulated me. The rest is a blur and all I could think was how that could take over 12 hours.

The aftermath

After the race and for the rest of the night my stomach was messed up and didn’t want to ingest food or liquid. The next day was another story as I pounded food and made sure to properly rehydrate. I took Sunday and Monday off from running and then went out for the Tuesday night group run in Brentwood. About five pleasant recovery miles later I felt great. tired legs, but eager to pick up the training again as I prepare for the Old Goat which is March 24th.

I’ve been really slacking with the blog. It’s not due to lack of good things happening.

So here is the brief story…

I joined the SoCal Coyotes. They are an awesome group of mostly local trail and road runners headed up by coaches Jimmy and Kate Freeman. This decision was in part to immerse myself in the local running community (which is an awesome group of people Coyote or not) and also to get coaching as I push forward into my 2012 race schedule. Speaking of which…here it is through the end of July along with some recent pics from running.

what winter?

February 25
Ray Miller 50M – this first year event is a race in the Santa Monica Mountains on some trails familiar to me and some that I ran for the first time a month or so ago with the Coyotes. Pretty gnarly, mostly single track, spectacular views, and good times to be had. This will kick off my roller coaster of three 50M’s in three months. The idea is that it will toughen me up for AC in July…

sunset in the Santa Monica Mountains

March 24
Old Goat 50M – this will be my third running of Old Goat. If I keep going back it’s either THAT rewarding or I am THAT foolish. I like to think it’s the first one.

Backbone Trail, fog, and the Pacific

April 28
Leona Divide 50M – a very popular race that’s been around for a while but I have never had the pleasure of running. A bunch of it is on the PCT which is very cool. There are some really fast dudes and ladies coming out for this one (the other races too, but just sayin’).

boardwalk run past Santa Monica Pier

July 21-22
Angeles Crest 100 – round two. After a DNF at mile 50 something last year I’m eager to get a bunch of training miles on this epic course, utilize the power of my inner Coyote, continue strengthening through yoga, and get out there for a finish. Looking forward to this one…

My best man Josh came out to visit from the East coast. Nicole and I were the turn around point of an incredible road trip he made. We ate some great food and of course got out an the trails a bit.

In February we joined Figgy, Stitch, and their little one on an epic winter hike along the PCT to Deep Creek Hot Springs. We had the mountains to ourselves with hail falling around us as we soaked in the natural hot springs. The hike itself was amazing and scenic as well.

In March we overhauled our relationship with food. For about 9 months now we have eaten a whole foods plant based diet. Being more aware of what we eat has had many positive effects, not the least of which are related to how we feel (energy levels) and speedy recovery from intense exercise (epic mountain adventures, etc.).

In April we attended ADZPCTKO (annual Day Zero Pacific Crest Trail Kick Off). It was awesome to catch up with some old trail friends as well as meet a bunch of 2011 hikers. I got to represent the class of 2010 in the group photo down by the lake.

In May a lot of work was done around the house – painting, treating floors, etc. That wasn’t too bad, but I also got out for the “Baden Bivy” trip with Stitch. A somewhat snowy hike up, over, and around Mt. Baden Powell. It was fun running into some current year PCT thru-hikers and chatting with them.

In June my mom came out from the east coast to visit us. Good food, hanging out with more family, and taking in some local sights were all part of the goings on.

Also, enjoy a little Yosemite action in this beautiful time lapse representation.

Yosemite HD from Project Yosemite on Vimeo.

I’ve been enjoying “gasp” my new road shoes. What? I think this is the second pair of non-trail shoes I have owned in probably 18 years. Yeah. I know. I have tried some on over the years but nothing matched the comfort of my Inov8′s…until they started making road shoes!

I figure I need to get in miles wherever I can. In this season (dark by 5pm) I don’t get in as much trail during the week so hit the treadmill and streets. With about 75 miles on them I’ve really liked the shoes thus far. Light, great fit, flexible and not overbuilt, 6mm drop. For those interested, they are the Inov8 Road-x 233. There is a blog review on them here.

That’s all for now…check out the killer video below, watch it full screen. I don’t ski, but this is just awesome. The first couple minutes gives you a taste, then at 2:30 it opens up!

JP Auclair Street Segment (from All.I.Can.) from Sherpas Cinema on Vimeo.

rain, rain go away...

Nicole and Figgy (the Adventure Sisters) ran the 18k. They are pictured below wearing their matching rain jackets. This turned out to be a critical piece of gear and ensured they were able to stay relatively dry and warm for the duration of their race. They broke their goal time and still had smiles this big at the end, so that’s a huge success!

the Adventure Sisters Nicole and Figgy pre-race

There were some fast dudes out to run the 50k. Chris, Dom, and Pat (in the pink tutu) among others. You know it’s race time when everyone is hitting their watches.

front runners...

and they're off

course elevation

I started off with Stitch in the sea of 30k and 50k runners settling into a relaxed pace and played the pass and get passed game of the first few miles of climbing. Somewhere along there we got separated and I wouldn’t see him again until just before I finished. The first loop (orange) was the worst of the weather for the day. Most of the course is exposed and the wind and sideways rain forced me to put my windshirt back on for what ended up being the rest of the race.

I came through the first aid station feeling pretty good and climbed up the Ray Miller Trail for the second loop (pink). The run down into Sycamore Canyon was pretty sloppy as the rain had a chance to work its magic and make some great mud.

I went through the next aid station after grabbing a water refill but passing up the tasty looking pumpkin pie. The climb back out of the canyon was better in the cool temps than it has been for me in the heat. I was able to pass several people and felt strong all the way back to the fire road. Then back to the mud up and over the ridge. Back at the aid station Evan and Timmy hooked me up with water and I grabbed a couple of gels for the second time around the orange loop.

The weather had calmed down a bit since the first time through, but the trails were easily as messy. It was funny the first time around to see people trying to avoid the water on the trail and keep their feet dry. As you can see below, that was not practical or possible. I personally thought it was fun splashing through the water and even the mud – as long as I stayed upright. I saw a couple people lose it and wipe out, but no one was seriously hurt.

stream or trail?

Half way around the second orange loop (mile 21 or so?) was the first that my stomach felt less than great, but thankfully I was able to keep it in check and it never became a real problem. Back through the aid again for water and gels, then back up and down the RM Trail for the last stretch of the race. I had barely seen any other runners for at least an hour. Now I got to see other runners heading down toward the finish which was pretty cool.

I hit the top turn around and began the last couple miles of downhill. Thankfully I had plenty left to push it pretty hard the whole way down. It was near the bottom and finish when I passed by Stitch heading up for his last out and back. The picture below as with several of the others in the post were taken from a variety of sources and people (if it’s yours and you want credit just let me know.) This was from hours before I saw him, but note the DIY Luna Sandals!

Stitch getting it done

A few minutes later I got to the finish. After a few hugs and congratulations I drank my homemade recovery smoothie and grazed on some food. Our new friend Jerry finished a short time later in his VFF’s, followed by Stitch.

done

my muddy legs

first ultra finish for Stitch

the DIY Luna Sandals that got him there

All in all a fantastic day with friends and family. Thank you to all the volunteers and to PCTR for putting on a great race. I’ll leave you with a couple of videos of the race. One from Billy and another from someone who was running it. They help capture a bit of the spirit of the day. Thanks for reading.

PCTR Santa Monica Mountains Highlights from Billy Yang on Vimeo.

PCH sunset half a mile from the SMM course

Tapering is arguably harder than training. The calm before the storm… I know there are those of you who would agree from experience. Five more days until the Santa Monica Mountains 50k, a race I have run twice before.

The first time would have been an epic failure had I not crossed the finish line before the cutoff. I did make it. Barely. I went out too fast and attacked hills where I should have been sitting back and paying attention to conserving for the last miles. That was my slowest 50k on any course, and remains one of the greatest learning experiences. Every time I trudge through the low points like I did during that race I learn something from it. That’s how we grow as runners, adventurers, and people. Perseverance has a big payoff on the other side if you are foolish enough to keep going back for more.

The next time I ran this race it was barely 2 months after completing the Pacific Crest Trail. I had just started running again and was going through active recovery from the 115 day long journey. I was much more relaxed during the second running of the SMM50k and never really pushed the pace, yet finished around 100 minutes faster than my weak previous attempt.

Since last years SMM50k I ran the Born to Run 50k (PR), Old Goat 50 miler (PR), Sycamore Canyon 50k, and DNF’d AC100 at mile 50 something.

So has experience taught me well? Do I have a stronger base of miles on my legs? I like to think so. I’m just looking forward to hanging out with Nicole and lots of crazy running friends. In a few days when the dust settles I’ll let you know what went down.