Tag: Pacing

Race Recap

My goal going into this race was simple: be able to run at the end. That meant pacing the first half properly, matching my effort to what the weather and course allowed rather than chasing a preset number that’s almost impossible to estimate. I went out slow, staying aware of heart rate and temps, knowing the cooler conditions would work in my favor. The course was muddy in sections and very rocky. I kept waiting to see how the day played out before deciding when to push. I took a lot of time at aid stations because I could, and I don’t regret it. I ran my best 100K to date, below will be some of the tips and tricks that made that happen.

Preparation and Fitness

This was the most mileage I’d put in leading up to any race. I did double days when I could, I ran with my son Isaac on days he needed training for his race, went for quick climbs at lunch to build strength at the local park. I practiced power hiking on the treadmill through the winter months (walking), and it showed. I was catching people on climbs, and someone actually commented that I had an amazingly fast hiking (walking) pace going uphill. Climbing strength, nutrition, heat acclimation: there was nowhere I felt under prepared for this race.

Nutrition

This was the high point of the race. Using larger bottles for concentrated gel was the right call (see tool here), and being able to eat consistently with just a quick sip is a game changer for running late into an ultra. I was eating far more than in any previous race: aid station food, concentrated gels, and bags of cookies and candy from my pack. Oreo’s and peanut butter M&Ms worked well early on, and even when I stopped wanting solid food late in the race, I could keep going on my gel. Real food was king: hot soups, protein, the egg and sausage burrito at the final aid station. Real food should always make an appearance late in ultras with adding in protein to avoid muscle breakdown. The constant high carb calories, with real food layered in, kept everything feeling great. Order of preference: gel first, then aid station food, then the bag of snacks as a backup.

Foot Care

I put an over emphasis on foot care and it paid off. I never let my feet get wet, changed socks constantly, and pushed my first shoe change back further than usual simply because my feet felt so good. Double socks are a complete game changer for rocky, high-friction courses, and there’s no better way to keep your feet healthy deep into a race. I was still running when others had slowed to a walk. The mud made me more cautious in spots, but staying conservative there was the right call. If my feet are in pain, I will slow to a crawl. I ended up using 3 pairs of shoes in this race, except I didn’t do the first change until 37 miles, which is farther than I normally let a pair of shoes go.

Gear and Execution

I decided not to use poles and it was the right call. They would have slowed me down, and I’d didn’t train with them for this race. The one gear miss was the pace chart, which got crumbled; next time I’ll print it cleaner and attach it somewhere accessible. A single earbud paired to my Garmin watch lasted twelve hours and was critical for navigation, keeping me on course throughout, I then had the 2nd ear bud in a later drop bag. The caffeine and pain management I saved for later in the race, and when I took them together it was massive jolt, and the feeling of fresh legs. I was suddenly running noticeably faster. One note: the caffeine kept me up after I got back to the room, which made the drive home rough the next day. Next time I’ll be more careful with timing caffeine late in a race.

Mental Game

The best feeling was when I left the final aid station, and I knew I had executed the race that I wanted, not the course dictating what should happen. I stayed focused on my own race, not what others around me were doing. That last 10K was genuinely runnable, and I felt amazing, as I passed over 10 different runners on the course. Using my camera to film kept me moving and present in the moment to always think to myself “would this make a good shot?” I shot over an hour of footage I compressed into 10 minutes, but this was only a brief glimpse of the 17 hour race I had that was amazing.

This race completes number 2 on the quest for the crown. This was actually the race that I most feared, the stories I kept hearing told me that I would be chasing cut offs. That was never the case, I was so lucky with the weather it was unbelievable. If you couldn’t get it done on a day like today, then either you just had some bad luck, or your training didn’t match what was needed for the course. I have never raced in such perfect weather conditions in my entire career. What a well run, and amazing race. I am having thoughts of heading back next year already…

The pace plan called for a 15:30 finish, and while I didn’t hit that (final moving time was 17:35:21), my main goal was to enjoy myself, and be able to run those last 6 miles. I did that, and shot a decent video in the process.

Patrick Durante

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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