GEER Race Report (50K)
(note: This was the first race I ran that was longer than a marathon)
“The true story of how a flat-lander from Pensacola , Fla
Let me begin by stating this race report is lengthy. This is for several reasons: This was a lengthy process preparing for and running this race, I appreciate a thorough treatment in race reports, and maybe most importantly the supposition that most (if not all) runners, when not running, enjoy reading about it! Additionally, I know many of you will probably read through this report and at some point will say “duh! If only he had done (or not done) this or that he would’ve had a better success and not blown out at the end” and I’m hoping you’ll pass your wisdom and experience on to me. This was my first ultra and I know I have much to learn and I’m ready to receive advice, so please fire away. If something in my report doesn’t pass your personal “chuckle test” or experience please say so.
Completing the GEER this year makes it official: I am now an Ultra Runner having run exactly one (1) ultra event. I enjoy a good challenge and this event fulfilled my every desire (for the moment) in that respect. I am considering what’s next and any of you who think you know what that should be please say so. Over the past several months (I think I posted here for the first time after the Twisted Ankle Trail Marathon in May 05) I have begun to become acquainted with you (Ultra/Trail Runners) as a group. I really dig the honesty and free exchange of ideas and tactics found here all of which are ultimately intended to help others to reach a little higher or in this case maybe go a little farther. Those of you I have met have been friendly and not a single person has given me a “you’re a moron for asking such a dumb question/you’re such a rookie” look when I’ve asked an “obviously inexperienced runner” question! I have also read , and heeded, and tested some of the info I have culled from the posting here as well as places like
Kevin Sayer’s site: http://www.ultrunr.com/
Ultra Running Magazine http://www.ultrarunning.com/ (subscribed)
and Marathon & Beyond http://www.marathonandbeyond.com/
I imagine there are other great resources out there? (Maybe y’all can hit me up with a few?) I favor vicarious learning and wish I had more on that initial learning curve (which at times was steeper than the south blue loop trail at GEER! [50K’ers agree?] We all learn as we go, so all of you hardened vets may feel free to share your nuggets of ultra wisdom.
I have attempted to use an organized approach (hopefully you will agree) and to keep the info pertinent (divergent opinions on that I’m sure), so here goes!
What brought me to GEER:
I turned 40 in July of 2004 and decided my gift to self would be to run a marathon (one of those “do-before-you-die-type” goals) for the first time. I set my sights on the Blue Angel Marathon held in
The training:
To address the elevation issues I lengthened my weekly long runs and began to do sessions on the stair stepper (jury mostly out on the real benefits of this strategy). I also added trail runs to my road work in the last 6 weeks (should have done much more trail work I think although we just don’t have rocks like that down here). What else can one do to simulate hills when in a flat area? Any ideas short of traveling to the mountains (not a real viable option within the family budgetary guidelines at this time)?
Here is a summary of the mileage/paces in the months prior to GEER: All runs were on flat pavement unless other wise noted:
7 Sep: 8.8 mi @ avg
5 Sep: 15 mi bike, 8.5 mi @ avg
30 Aug: 26.2 mi @ avg
27 Aug: 14.4 mi @ avg
26 Aug: 6 mi @ avg
23 Aug: 9 mi @
22 Aug: 10.4 mi on trail @
20 Aug: 20.9 mi @
19 Aug: ~8 mi in1:43 hrs (trail run)
week of 7-13 Aug: no running due to sore left foot
*6 Aug: 33.8 mi @ avg
3 Aug: 4.2 mi @
1 Aug: 20 mi @
29 Jul: 5 mi @
25 Jul: 14.3 mi @ avg
23 Jul: 12.7 mi @ avg
19 Jul: 9.1 mi @
14 Jul: 17.5 mi (bike) @ avg
12 Jul: 16.8 mi @ avg
9 Jul: 27.4 mi @
4 Jul: 30.2 mi @
29 Jun: 7.8 mi @
27 Jun: 29 mi @
23 Jun: 13.1 mi @ avg
21 Jun: 6.2 mi @
17 Jun: 1/3 mi swim:
9 Jun: 20 mi @
6 Jun: 13.2 mi bike @
4 Jun: 3.1 mi in
I believe I could have done more trail running although having run the trail at GEER there’s nothing even close to as rocky (much less steep) in the area. I found that even though I tried really hard to conserve energy by the time I was heading back to the
Race Weekend:
Thursday:
We (it turned out my friend who was not going to be able to go was able to make it after all)
left
Friday:
We went for breakfast (we were the only ones in the entire dining room) at the
After breakfast we went down to the start/finish line where we met up with Gill and Francesca and Marty who were commencing to set things up there. We offered to help inasmuch as we were on scene a day early. We spent most of the day helping with the tasks of set up, water procurement and placement, and gear movement. It was interesting to see the behind-the-scenes stuff that goes on to put on a race of this magnitude. Those of you who have considered volunteering should do so; we had a good time. The RD’s Gill and Frannie, have a deep love for this event and their motivation to make everything as smooth as possible was evident.
The pre-race brief on Fri afternoon was concise and contained all needed info in my estimation. RD Gill enthusiastically pumped everyone up. I placed my 2 drop bags (military helmet bags, I would do heavy duty ziplocs or multiple Wal Mart bags, or something that could be tossed next time).
My drop bags had the following in them:
Bag #1:
(for aid station #2 & 6 on the way back)
2- 32 oz PowerAde bottles (black cherry/lime flavor)
2- 8 oz Equate liquid meal, 350 cal version (Equate is the Wal Mart brand similar to Ensure)
1 small hand towel
Bag#2:
(for aid station #4 at
1- 32 oz PowerAde bottle (black cherry/lime flavor)
2- 8 oz Equate liquid meal, 350 cal version (Equate is the Wal Mart brand similar to Ensure)
1- ZipLoc bag with pretzels and wheat twists (honey falvor)
1- small hand towel
2- small boxes of raisins
The pasta dinner up at the Afton Inn started later (1900) than was stated in the pre-race info. The dinner itself was excellent and provided meat and no meat versions of the spaghetti sauce. The green salad was fresh, plentiful, and delicious and there was a ton of garlic bread. The chef did get a little heavy-handed with the cinnamon in the apple pie. Compared to the pasta dinner at the Twisted Ankle there was no comparison! Kudos to the
The rest I got on Friday night was fitful at best (no wonder it’s always recommended to try to get some in the preceding nights inasmuch as you probably won’t on the night before the big race). The A/C unit was working at least.
Saturday:
Got up at 0430 and downed 2 Myoplex vanilla protein shakes. Showered, (put on some Body Glide in a few key spots), and got dressed as follows
(NFI on all items, links for reference only)
(White Profile Design hat (w/ Bib #158 affixed) http://www.profile-design.com/
Gray Under Armour “heat gear” shirt http://www.underarmour.com/ key words: “Heat Gear”
Garmin Forerunner 201 Wrist GPS/Stopwatch http://www.garmin.com/products/forerunner201/
Red w/ black/gray trim “Element”running shorts by Brooks http://brooksrunning.com/
Under Armour tech underwear (eliminates thigh chafing) (same as above)
Black Injinji mini crew/tetratsok socks (man do I love these socks since I’ve started using them; they all but eliminate the need for body glide on the feet, and also keep the toes much happier!) http://www.injinji.com/
Adidas Trail Response X (v. 10) shoes http://www.zappos.com/n/p/dp/4203768/c/25230.html newest version: http://thestore.adidas.com/ under “running” “mens” “Trail Response XI”
Additional Equipment
Included a Black/Red Columbia fanny pack containing the following items:
Extra AAA batteries for the MP3 player (2 sets)
Small MP3 player
Extra Socks in a Ziploc bag (didn’t use them and I should have)
Toilet Paper in a Ziploc bag
Empty Ziploc bag (to get snacks in to carry with at aid stations)
Hammer Gel Squeeze Bottle containing 6 packets of GU (Vanilla Bean flav) [used about 2 in the course of the race.
I also carried a Day-Glo yellow ergonomic hand bottle in each hand by Amphipod. http://www.amphipod.com/
I was going to carry a small disposable camera with me and I wish I had now. The course (especially the single track portions) was amazingly beautiful as you can see from the pictures that
So with all of that I retired from the Afton Inn to the starting line (in the first overlook at the base of the
What follows is my recollection of the events of the 50K in a mile marker fashion. I ran with, behind, and beside some of you in this forum and I have made an honest attempt to identify all individuals correctly any errors or omissions are mine alone. I noticed especially in the case of the 100K that many folks seemed to have found new friends and/or spent quality time with old friends out on the course. More than once “competitors” came across the finish line gave each other a big hug or a pat on the back and said something like “it was great getting to know you” or “thanks for helping me through/over that rough spot at mile XX”. It was really cool to see the camaraderie ultra running creates out on the course. I guess one becomes a product of what the “suffer” and there seemed to be enough mutual suffering for all to share a little. I think in hindsight I may have been too focused on the finish rather than enjoying the miles as they drifted ever slowly by…
The Miles:
1. The first mile was a slight curving uphill and I did my best to steady my pace and to remain slow. I was hoping to run the first few miles at around a 10 min/mi pace. I had to check the Garmin repeatedly and continually slow myself down as the excitement of the race and the desire to end my taper both took hold simultaneously. The views of the valley off to the left in this stretch were fantastic featuring a myriad of lights that appeared to be stars in an opposing pattern to some that could be seen overhead. Shortly thereafter the trees closed in the view on both sides of the highway.
2. Mile 2 was also on the main parkway and uphill all the way. At about 2.1 miles the group made it’s first turn (right) off of the parkway and onto a local mountain road. At this first turn was the first aid station. Several folks stopped there for water, etc. Most pressed on.
3. From 2.1 to 3 was some down hill and some up on pavement and then eventually began the long descent (about 3.5 miles) into the small mountain town of
4. Gravel road down the mountain. At this point everyone sped up measurably and my pace picked up to XX/mi.
5. Midway down the hill I fell in behind a group of several men and a woman and cruised with them for a bit. Eventually a nature call (and a shoelace?) caused the men to fall back and I ran beside her (black shorts, green shirt) through the 2nd aid station down in
6. Same as above
7. Same as above
8. At about 8 miles we were near the bridge on the pavement and nearing the 2nd aid station Once I arrived at the aid station I downed a can of Ensure and refilled my hand-helds with one of the PowerAdes from my drop bag. (I also threw a handful of Skittles in my mouth which I ended up spitting out a ways down the road/too sweet) I was on my way in about 2 mins. I was still feeling fresh and ready to get on the trail. If it were possible to do the whole distance on trails that would have been preferred by me (anyone can run/train on the road after all!)
9. I was now by myself with a group of about 7 runners up in front about 100 yds. We made the turn off of the paved road and onto the road leading to the “V” turn and some more dirt road. By this time the sun was beginning to come up and was hitting the tops of the trees. It was still somewhat cool although that would change soon enough all by itself!
10. Miles 9-10 were on the pavement and the dirt road leading to AS # 3 at mile 11.1 or so. There were a few people still in groups during this portion. I ran most of this alone
11. “Marty’s Camp” was the area at the bottom of the first single track trail leading up the mountain. Marty was of course there and greeted all with a smile and tons of good grub. I stopped briefly and was shortly on my way “into the bush”. I passed Gill before leaving AS #3 and he snapped a photo or two of some of the runners as they passed by. Er
12. The uphill work began in earnest after about 1000 yards of slight up-hill. I was behind an older gal in blue shorts and a gray? tank top at this point and was amazed at her pace up the hill. I shadowed her for most of the way up the first hill. She fell only once and then in a very benign way after going over a log across the path. I asked her if she was OK and she quickly indicated “yes” and we passed one another and continued our quest. After that encounter I didn’t encounter anyone for awhile.
13. Around mile 13 I encountered a fellow wearing red who was having issues with cramping. He’d pass me and then I’d come up on him again and he’d be stretching it out by a tree trying to get the cramp to ease. We did this leapfrog thing probably 4-5 times. By this time we had done the downhill/sidehill thing and were commencing climb #2 in this area.
14. In the mile 14+ section on the downhill after the second climb there were a few folks bith male and female who passed me on the downhill. One technique I witnessed was using the feet to straddle the trail on either side in a rocking/dancing motion thus avoiding all of the rocks/debris in the middle of the trail itself. I was amazed at how quickly they were getting down the trail. I was doing my best to not lose my balance or misstep and was therefore a bit slower in my approach. My first and only fall of the course came in this downhill section and was really more of a slip. I stepped unevenly on a rack that gave way causing me to slip backwards. Fortunately I was able to get my hands (bottles and all) back and below myself in time to avoid planting my rear in the dirt. I quickly got up and pressed on.
15. At the bottom of the final down hill prior to
16. Hit the paved road for a ways through the trees. Encountered the guy with the cramps again and this time he was bent over the road with his rear in the air attempting to stretch out the calves it appeared. The roadway seemed a little disorienting after so much stimulation to mind, body, and FEET from the trail. Pulled up near a group of 4-5 guys and one girl just as we went off the road at the tip of the lake and paralleled the lake into the campground. Somebody in the campground was cooking bacon or sausage and I felt a flare of something between anger and hunger at the smell. I pulled into the aid station (#4) at the bottom of the dam. My Garmin read about 3 hrs 8 min and measured the distance at an even 17 miles. I saw the fellow I came from
17. I took in 2 cans of Ensure here and filled my bottles (forgot about the raisins) with another 32 oz of PowerAde and took the baggie of pretzels and pretzel braids with. By now the sun was fully up and starting to heat things up. It felt like it was 80+F already (I was really hoping for the cooler weather indicated in the race materials; just a
18. The ascent on the south to Blue Loop here was probably the most challenging of the day even though I had concentrated on conserving energy throughout the first half. The first of a procession of leg cramps occurred just as I strode to the first serious uphill pitch of the hill. I shook it off and hoped no other cramps were coming! I passed 2 fellows together and fell in behind Denise (#131). She was striding it out up the hill with a purpose and I contented myself to follow about 20 yds back. The stairs seemed to go on forever! By this point I was starting to consider what my finishing time would be and mentally gauge my physical condition vs. the terrain left. I was hoping for between 6 and 6.5 hours based on 3 hrs and some change into the mid-point) I supposed I had utilized about 50% of my energy to this point (which turned out to be a false assumption). About ¾ of the way up the hill saw Buck up ahead and he seemed to be struggling. Just as we crested the hill I smelled cigarette smoke and encountered some dudes with dogs taking a smoke break at the top (I suppose they were training the dogs for hunting bears when the season opens). By this point I had caught Buck (he was hanging on to the trail sign at the top attempting to catch his breath). I asked him if he was OK and if he wanted a pretzel: he gave a quick “yes” & “no”. We parted company.
19. Denise led out from the ridge top. Aside from one fellow who came blowing through at a faster pace (Scott?) than us we stayed together for the remainder of the trail as it transitioned from Blue Loop to Torry Ridge Trail and eventually back to Mill Creek Trail
20. At this point the trail seemed to stretch (in terms of distance) longer than it was before. It seemed as if both of us were slowing but she had more reserves than I did.
21. We pulled back up to AS #3 (as #5 this time) and there was Marty again serving treats and food and fluids. He lied to me about how good I looked (he had promised to lie through his teeth on this subject earlier in the week when we spent some time together). I took “something green” from him which turned out to be some salty tasting stuff (anybody get that? Sure wasn’t Gatorade I don’t think) which I couldn’t drink all of.
22. Left the aid station with 2 handfuls of grapes, water bottles full and resolving to keep the pace up now that I was back on the flat dirt leading to the flat hard top. As it turned out neither of these hopes materialized. In relatively short order Denise passed by for the last time. I was doing some walk/run stuff here but as my reserves of energy drained away I found it more and more difficult to run for any length of time without feeling completely spent.
23. Got back out on the main road heading towards AS #2. After about a mile or so as I passed some of the residences on the road there Ashley (#168) came by running at a nice steady pace. I watched her go and looked on and would have liked to have joined but was unable (or was it unwilling at this point?). My brain was reminding: “hey how about that long hill coming up? You’d better save something for that”. Did I look as pathetic as I felt at this point? Fun meter definitely low here…
24. Same
25. Same
26. Got to AS #6 and got some ice for my bottles. Had another Ensure and filled my bottles with the remaining PowerAde. Had a half cup of soda and was on my way. Ashley and I began walking and then she pressed on again at a nice steady pace which I enviuosly watched as she motored away. Did I mismanage my energy, have inadequate training, nutrition, or was my malaise a function of my inexperience at the 50K distance. I was in a rough patch, but I couldn’t seem to get out of it. I could run for a bit but as soon as I was several hundred yards underway the cramps would come and I would be relegated to a brisk walk again.
27. I was doing about a
28. Mid way up I saw the last of Susan (#163) as she passed me (going back up the 3.5 mile hill to the
29. After FINALLY (I burned through a ton of time here) reaching the top the next section of road paralleling the
30. Upon arrival at AS #7 I saw Gill again and he cheered several of us who were coming through the station on our way onto the Parkway.
31. The last several miles was done under the full sun which was dead overhead by this point (about
32. During the last several miles I was able to raise the pace sufficiently to go under 10 min/mile pace for the first time since mile 9-10 so this seems in hindsight to be a positive thing even though I was wrung out.
33. Side cramps joined the leg cramping just to add some more flavor to the whole experience. No one was in sight ahead and I didn’t bother to look back. Around every curve I was hoping to glimpse the finish line. However, each curve revealed only more roadway ahead.
34. My hopes of a
Here is a summary of the altitudes for the GEER according to my Garmin GPS. I found that unlike at Twisted the Garmin remained locked on to the satellites throughout the entire course. When I rung it in at the Afton Inn it took a remarkably short time to acquire. I was thinking it was either the altitude or maybe the proximity to the nation’s capitol or even the orbits of the satellites (?) worked great though:
| Mile | Start Elevation (ft) | End Elevation (ft) | Time |
| 0-1 | 1916 | 2025 | |
| 1-2 | 2025 | 2690 | |
| 2-3 | 2690 | 2310 | |
| 3-4 | 2310 | 2155 | |
| 4-5 | 2155 | 2073 | |
| 5-6 | 2073 | 1695 | |
| 6-7 | 1695 | 1515 | |
| 7 | 1515 | | |
| 7.5 | 1461 | | 7-8 |
| 8 | 1538 | | |
| 8.5 | 1569 | | |
| 9-10 | 1553 | 1653 | |
| 10-11 | 1653 | 1754 | |
| 11-12 | 1754 | 2233 | |
| 12-13 | 2233 | 2633 | |
| 13 | 2633 | | |
| 13.5 | 2506 | | 13-14 |
| 14 | 2490 | | |
| 14-15 | 2490 | 1996 | |
| 15 | 1996 | | |
| 15.5 | 1794 | | |
| 16-17 | 1864 | 1882 | |
| 17-18 | 1882 | 2085 | |
| 18-19 | 2085 | 2662 | |
| 19 | 2662 | | |
| 19.5 | 2672 | | 19-20 |
| 20-21 | 2436 | 2659 | |
| 21-22 | 2659 | 2098 | |
| 22-23 | 2098 | 1772 | |
| 23-24 | 1772 | 1660 | |
| 24-25 | 1660 | 1544 | |
| 25-26 | 1544 | 1502 | |
| 26-27 | 1502 | 1510 | |
| 27-28 | 1510 | 1682 | |
| 28-29 | 1682 | 1941 | |
| 29-30 | 1941 | 2148 | |
| 30-31 | 2148 | 2296 | |
| 31-32 | 2296 | 2261 | |
| 32-33 | 2261 | 2115 | |
| 33-33.93 | 2115 | 1897 | |
| | | | |
Here’s a brief summary of the high and low points throughout the course (again according to my wrist mounted GPS):
Mile 0: 1916’ (on Parkway)
Mile 2.0: 2735’
Mile 7.4: 1449’
Mile 13.2: 2663’
Mile 15.6: 1786’
Mile 18.7: 2735’
Mile 26.3: 1459’
Mile 31.4: 2327’
Mile 33.9: 1897’ (Finish Overlook)
From then till now I have reflected on what I could have done differently/better. Some things seem obvious, others are subtler. Those of you who have volumes of 50K experience certainly can divine something right?
Aftermath
Buck came across the line 49th in 7:39:44. It was good to see him finish. We stayed at the finish for several hours to watch/cheer/encourage the remaining 50Kers come across the line. After showering at
During the hours we were at the finishing area it was really fun to chat with those who were awaiting their runners and to hear their stories. Among them Mrs. Jans who was there with her small dog (missed his name) awaiting her 73 year old husband Don’s arrival. Turns out he was finishing the course with Kathleen Pellot, age 30 who was participating in her first 50K. Mrs. Jans told of her husband’s many exploits including numerous 100 milers and a finish at the Ironman in
I also had the opportunity to spend some time talking to Annette Bednosky who at
Francesca and crew kept the food pouring out of the finisher’s area and came around at regular intervals to inform all of the latest chow that was available. Buck and I welcomed wave after wave of infrequent finishers late into the evening.
The “Ultra Family”
Well I haven’t met a mean or even grumpy ultra runner yet! (see comments above) It’s great to be an official part of the group and I look forward to many new adventures and encounters with all of you as we explore large swaths of nature in relatively short periods of time!
Sunday
We spent a little time enjoying an amazing meal with Greg’s extended family on Sunday morning before departing for parts south. (If any of you haven’t tried grilled peaches before you should give it a shot, they’re fantastic!) I wanted to thank Greg’s folks, Aunt, and all of the others in his family for the great hospitality and for the loving (yet amused) concern for us “walking wounded” (Buck had the best moves). Yes, I think we wonder at times why we do this to ourselves as well, but alas that feeling dissipates so quickly we’re already dreaming about/signed up for the next ultra challenge before we truly consider the sanity of such a move. There you have it; the madness of being an ultra runner. GEER was an unforgettable first. I’ve done one and somehow I know I’m far from done!
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