Trail Race

My brain, like yours, is a prediction machine that’s always focusing on the dangers ahead. It’s able to create entire scenarios that may or may not happen. It does this over and over again, hundreds of times a day, and sometimes negatively. Like that scary sound you heard in the dark while running in the woods? That’s a goddamn bear about to eat you!

To your mind, every sound is a bear about to pounce!

In an ultra, the typical conversation goes like this in your mind: “You’re going too fast.” “You’re going too slow.” “You’re not fast enough.” “You’re walking too much.” Constantly in negative chatter. It predicts some of the worst scenarios that someone could imagine. Where the voices are hard to quiet. I have a solution to this that’s pretty simple to execute below called the “Ultra Inventory.”

Your mental baggage stays with you during the entire race…

It’s the default action of our brains; they are machines purpose-built with a single goal: identify problems and keep you alive. This is part of the mental side of ultras. People say that it’s all mental, but what does that actually mean? It means that it’s a battle between the part of your brain that wants to protect you and the one that wants to see you achieve. To your brain, the race is the bear chasing you that’s about to eat you. It will throws doubt to protect your survival. It’s constant mental curve balls to force you to stop!

“Fear does not prevent death. It prevents life.”

My trick is to perform the “Ultra Inventory.” This forces your prediction machine to focus on what you can control vs. the fears you can’t. Starting from head to toe, you do an inventory every 30 minutes. (Set a repeating timer on your phone or watch to achieve this and force focus back to the controllable.)

Keep checking your mental inventory every 30 minutes from top to bottom.

Ultra Inventory – Head to Toe

Head – Am I thinking positively? If not, why? Overheating? Wet my hat or ask for ice at the next aid station. Negative thoughts are a cancer that grows. Change your thoughts, change your world!

Nose – Breathing through the nose. Why? It humidifies, filters, and warms the air. It improves oxygen uptake. It enhances nitric oxide production, which helps to open the airways and improve blood flow. It also reduces hyperventilation.

Chest – Are my clothes too wet or my vest too tight? Am I overheating or too cold? Should I shed or add layers? Do my clothes feel sweaty? Am I standing tall, not slouching? Am I breathing deep and steady into my belly vs. shallow breathing?

Waist / Stomach – If it’s been 30 minutes, eat something. Calorie check-in? Salt? Caffeine needed? Hydration status: Am I drinking enough water? How does my stomach feel: Bloating or GI distress? Let me slow down to aid digestion.

Groin / Butt – Am I peeing clear? Is anti-chafe cream needed?

Legs – Is my pace too fast? Is my cadence high? Am I driving with my knees during my stride? Is anything tight? Change stride to fix pain?

Feet – Are there hot spots? Are my feet too wet? Is it time for a sock or shoe change?

You are keeping your mind busy and preventing issues that could grow into larger problems.

Do this EVERY 30 minutes OR at aid stations. Food is needed every 30 minutes, if not hydration until the end of the race. This process forces you to break mental chatter and bring attention to the current moment. Focus on items you can control vs. those you cannot. I wrote before about how in life, you control limited aspects. In an ultras, there are a few things you can and should control.

If you’ve ever left kids unsupervised, you know they come up with destructive or dangerous games. However, when you provide them with alternatives, they tend to behave more responsibly. As the saying goes, “idle hands are the devil’s workshop.” Direct your mind toward constructive thoughts. Don’t let it wander! Try this in your next race and let me know the results.

Thanks for reading! Interested in coaching for your next ultra event? Find out more info at https://ultraruncoach.com

Patrick is an ultrarunner and coach from Philadelphia who loves documenting his running career. His mission is to provide useful tips and tricks to assist others along their ultra journey. You can find his coaching services at https://ultraruncoach.com.

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The Ridley Creek State Park run is back for its second year. They moved the race from June to October, and I am glad they did because it was a great way to end my running season. I have wanted to visit the park to explore the trails for quite some time but never got the chance. When my friend mentioned he would be running the race, I decided to sign up. My usual race review format involves answering three questions: what went right, what went wrong, and how either I or the race could improve.

What went right?

Since the weather was nearly perfect for racing, I didn’t need to carry much gear—just a small waist belt with one bottle filled with concentrated Tailwind. The temperature was 40 degrees at the start and reached a high of 70 degrees during the day, which meant we didn’t have to deal with the heat they apparently experienced last year. My kit included removable arm sleeves, a waist belt, one bottle with three scoops of Tailwind, a single granola bar, my hat camera, and compression calf sleeves. I knew I could easily run this distance and rely on the aid stations to keep moving quickly. A 25K race is short enough that it doesn’t put extreme demands on my body. The longer the race, the more food, water, and nutrients you need.

Don’t forget to punch your bib at the top of the hill!

Originally, I had set my pace at 9:15 per mile. However, as I progressed through the miles, I realized the favorable weather conditions allowed me to push the pace. My pacing was on point; although the first mile was a bit fast, I quickly adjusted by walking the hills and running most of the flats. Having completed several 50K races in the weeks leading up to this event, I knew I had the training necessary for this shorter distance.

What went wrong?

I loaded the course on my watch to aid in guidance on the course. I’m glad I did because I still got confused on a few turns. A large portion of the course doubled back on itself. However, this didn’t detract from the overall race experience. I enjoyed the course and the route, though part of me wonders if they could devise a better route through the park that includes more unique miles. They had plenty of people on the course to ensure runners went the right way and ample signage. There were just one or two spots where you had to slow down and look carefully to make sure you saw the trail markers.

On a personal note, I was doing strides during my taper, and I think I was doing them too fast, which caused some soreness in the week leading up to the race. In hindsight, I should have dropped the strides to avoid the added strain.

What could be done differently?

There wasn’t much I would change about my performance and actions for this year, but I do have some ideas for the race and the race directors for future events.

I loved the event, and your team put together an amazing experience that I will probably participate in again next year. I enjoyed the door prizes, the good swag, and the entertaining course. If I could offer one piece of advice, it would be to reduce some of the out-and-back sections and create more unique miles that explore different parts of the park. I’m not sure if that’s possible, as it was my first time at the park, but it would be a nice improvement to consider.

The second thing I would change would be to add age group awards. It’s great that all the young hot shots got prizes, but as a coach, I know that some people race to achieve an age group award. It can be something simple or inexpensive, but just having it to say you won is great for social media and helps promote the race. I loved the finisher mug they gave out, but it would be nice to also have an age group award that you can give to the person as they cross the finish line.

Final Thoughts:

Great race, great swag, and great course markings, but the course could use some adjustments. I liked the little hole punch hill to prove you went up it—that was a clever and unique touch that I hadn’t seen before in a race.

I made a virtual run of my race at Ridley Creek State Park, check it out below. I had some fun with all the twists and turns of the out-and-back course by poking fun with my AI image for the thumbnail.