Trail Running

This is my quick recap of the Hyner Trail Challenge, a 50K that kicks off the PA Triple Crown of racing for this year.

Question 1: Did I achieve my outcome goal and execute my process goals?

The goal was just to finish for this race, so yes, I achieved that. I had set a PacePro plan of at 6 hours, and I was an HOUR late! I had set this from looking at stats of past races, but I really had no idea. The thing about running a course for the first time is that its very hard to predict. The heat slowed me down as well as the hard start. I should have seeded myself more toward the back, and picked up time as the race progressed. Instead I put myself at the front and blew up, like the bomb I was. That was OK, I didn’t fully “blow up” I was more just out there to get this race done. If I had to do it again I would have taken that first climb easier, and the first descent slower. Word to the wise! Watch that first descent and that you don’t wreck your quads.

Question 2: Was I clearly under-prepared in any specific areas?

Yes, I was not ready for this much vert, and the heat got me, it was a lot hotter than I thought it was going to be so I didn’t have enough hydration for some of the sections. While there was a lot of aid stations I needed more water in some of them. I tried to get away with just one handheld. That was a pretty fatal mistake, as even SLIGHT dehydration will severally affect performance. That was my only major failing of the race, and I was still “OK” but for sure I was thirsty.

Question 3: Did I start the race too fast — how was my pacing and RPE effort?

The pace starting out seemed fine, but something happened mid race where I was moving too fast and burning up. I can see from the HR data it was too hard that lead to a struggle at the end. My quads got killed on the downhill so I paid a price for that as well.

Question 4: Did I stick to my tested nutrition and hydration script?

Yes, except for the lack of water. Near the end I didn’t want to eat any cookies and just started slamming gels, they seem to be the only thing that I can get down in the heat when I am forced to eat.

Question 5: How effectively did I troubleshoot any issues that happened?

The water issue was mitigated by dipping my hat in as many streams as I could. I used ice in sleeves to help cool me at the aid stations that had them, then also dipped them in the streams and wrapped them around my neck.

Question 6: What were my primary “limiting factors” during the race?

Heat slowed my pace and poor hydration. I wasn’t ready for this much vert early in the season. The start of the season makes it always difficult to get in enough training with weather conditions, and this year wasn’t ideal. What is the total amount of training I can and should do to increase performance? What if tried 10-12 hours a week? I need to balance energy for kids as well. When I am older I will have all the time in the world to train, but right now I don’t. That’s OK. I am also OK with everything else that is going on in my life. I am content to A-finish, and B-have fun. I did both of those. I think I had more anxiety about sleeping in the car, as this was my first FULL night alone. It went amazingly well, I slept better than I thought, and dinner with some friends the night before was awesome.

Question 7: Did my gear perform as expected under race conditions?

Yes, the shoes and double socks I wore made my feet bullet proof. This new double sock combo of Injinji toe socks with darn tough create a barrier that absorbed the shock of all the rocks and roots. I could tell I would have needed a sock change soon after I had finished. I did keep my feet dry, as that always saves your feet long term in these races.

Question 8: Was my mental “WHY” strong enough to pull me through dark spells?

Yes, I told myself that I was a coach, that I set an example. I tried NO MUSIC, and just my thoughts. I focused on the now. This worked very well, I stayed present, and I kept moving.

Question 9: What is the number one thing I need to stop doing?

Thinking about the end, I had to rope myself back into just realizing I had to run the mile I was in. I didn’t know the distance to aid stations, I didn’t have a pace chart, I didn’t have it on my watch. Why not? Because this was just a 50K and for me that is a short distance. I can get it done with less planning, I had an idea but I didn’t have it written down. That did create a little bit of race stress but I knew it was always 3-4 miles away per aid station.

Question 10: What went well with the race, and I should keep doing going forward?

The social aspect of it. The fact that I met many people, talking with them, and hung out afterward was what made this great. I did things a lot different in this race than what I normally do. If I keep doing what I have done in the past, nothing will change, so try new things! I pushed myself in different and unique ways. The car camping seemed scary going in but now I love it. It’s never as bad as you think… I have to always remind myself of that.

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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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.