Keys 100



Customized Crop Top

20 & 21 May, 2017

Race Dedication:

I dedicate the Keys 100 to all my crop top wearing fans and admirers throughout the world! 

Training Plan:

In preparation for the Keys 100, I ran 635 miles over 13 weeks using the Maffetone 180 Method.  That is, I ran to a specific heart rate zone vs. pace to train my body to efficiently burn more fat than glycogen.  This method is very beneficial for endurance events like ultrarunning.  My peak week was 67 miles containing the longest single run of 35 miles on Saturday followed by 17 miles Sunday thus ending with a three week taper.  I decided to mostly run on grass instead of asphalt to reduce my risk of injury.  My first goal, like always, is to show up at the race without injury.  One disadvantage of a softer running surface was my body wouldn't be optimally prepared for the race's hard asphalt and concrete running surfaces, thus I anticipated my body would take a beating.  I despise running near the road due to vehicle traffic and the resulting noise.  It actually raises my heart rate.  I deliberately trained beside busy roads to adapt to the noise.  Surprisingly after a few weeks, I didn't notice the noise and my heart rate didn't rise.  

Heat training was the last four weeks prior to the race.  It consisted of: driving home after work with my vehicle's windows up, heat on high while wearing three upper clothing layers (~125-130 degrees when sunny); running in the afternoon versus the morning since it was warmer; wearing two long sleeve shirts with the outer layer dark in color; run to the Huntsville Wellness Center, rotate in and out of the steam sauna three times for a total of 30-35 minutes; then run home.  While in the sauna, I would drink water and take one electrolyte pill.  The toughest aspect of heat training was the second sauna session and the first half mile after leaving the Wellness Center.  I believe the steam sauna is tougher than the dry sauna. 

For this race and all others, I developed an extensive and colorful race day spreadsheet plan.  It contains my estimated finish time along with estimated times for each mile, aid stations stops, plus number and times for restroom breaks, drop bag retrieval, etc.  The spreadsheet helps me plan, satisfies my OCD tendencies, and it's the engineer in me coming out.  By the way, I have only adhered to my plans maybe 20% of the time. 

Race Background:

Mile Marker 100 - Key Largo, FL

The 10th annual Keys Ultramarathon, consisted of 100 mile six member relay, 100 and 50 mile, and 50k distances.  The 100 mile races had staggered starting waves with about 25-30 runners per wave at five minute intervals.  The course is along busy Highway 1, better known as the Overseas Highway.  The 100 mile relay started at 5:45am (Key Largo), 100 mile at 6:15am (Key Largo), 50 mile at 9:45am (Marathon Key), and 50k at 1:00pm (Big Pine Key); all end at Higgs Beach, Key West, FL.  The starting line is at mile marker 100 and Key West is mile marker 0.  For the 100 milers, runners cross 40 islands and 43 bridges with one bridge being seven miles long.  For music fans, the band Sister Hazel ran the relay race. 

I was in the second wave at 6:20am.  Majority of the runners had crews and pacers, especially relay and 100 milers.  Runners could have pacers as early as mile 10.  This would be my 4th 100 mile race without a crew and have never had a pacer.  I consider myself a solitary runner.  Runners could leave up to five drop bags at different course locations.  I had three drop bags with minimum supplies but only accessed.  I really only needed one and could have done without all but would have had to carry everything in my hydration vest.  There were 11 aid stations and an additional 11 water/ice stops.  The race provided runner tracking in order for family and friends to track their runner with timing mats located at eight locations along the course including the finish line.  Two independent medical studies (cardiovascular and pain assessment) were conducted with volunteer runners.  

Race Route

The Keys 100 was my 9^th 100 mile ultramarathon since September 2014.  I signed up for this race to increase my chances of being selected someday for the Badwater 135 ultramarthon in Death Valley, CA as recommended by the Badwater race director, needing a race in the spring to continue running 3-3.5 100 mile races per year, and it was a warm and festive race.  I prefer warm/hot weather versus cold.  I’ve been to the Florida Keys twice before and loved it.  The Keys and surrounding colorful water are beautiful.  Stephanie was undecided until a short time before the race whether or not to come with me to crew.  She was concerned for my well being based on comments by previous Keys 100 runners relative to the high heat and humidity. This was the only race I was actually concerned about since I was running solo in harsh conditions.  

Race Goals: 

• Finish under 24 hours.
• Finish top 10% (~21.5 hours).
• Have strong race to increase chances of being selected for Badwater 135.
• Find a ride back from Key West (finish) to Key Largo (start).

Pre-Race:

Bayside Inn

Friday, 19 May - After arriving at Ft. Lauderdale Airport, I met my nephew Austin Paramore and his fiancé Katie Bobalik for lunch at Island Fusion Grill.  Great local Jamaican cuisine.  It was great seeing them, getting caught up, and discussing details about their upcoming wedding in November.  Katie was concerned for me running because of the heat and humidity.  I reassured her I would be fine but probably didn't make eye contact during my response.  After lunch and saying our goodbyes, I drove to Key Largo and checked into Bayside Inn.  It appeared that most hotel guests were participating in the Keys 100.  Numerous crew and relay vehicles were colorfully decorated and excitement was in the air. 

Mariana at Holiday Inn

Race Packet Pickup:

Race Packet Pickup

Race packet pickup was 4-8pm including a mandatory runner meeting 5-6pm at the Key Largo Holiday Inn.  100 mile runners had to show race volunteers they properly had a reflective vest and two blinky lights for night running before they could pickup their packets.  Once I verified I had the proper night running gear, I picked up my race packet which most importantly contained my race bib #210)and turned in my three drop bags.  I noticed a few runners I had met at previous races and a few from crewing at the 2016 Badwater 135.  This race definitely had a Badwater emphasis.  A few runners use this race to train for the Badwater 135.  I spoke with runner Dave Krupski who I had met at my last race in January, The Long Haul 100.  I had read Dave’s previous write-up on The Keys 100 related to heat preparation and race day strategies which was very beneficial and gave some additional insights preparation and expectations.  Dave is a very strong, fast, and accomplished runner, Keys 100 and Badwater 135 veteran that also provides running coaching services.  As we spoke, Dave provided additional recommendations and lessons learned.  I spoke with Luigi Dessy from Puerto Rico.  I had met Luigi at the 2016 Badwater 135 and he is also a Keys 100 and Badwater veteran.  Luigi had earlier provided me via Facebook heat strategies and lessons learned.  I excitingly introduced myself to runner Grant Maughn.  Grant is an Aussi and an extremely accomplished ultrarunner, Badwater and Keys 100 veteran, yacht captain, mountaineer, you name it, Grant has done it.  His Facebook postings are just amazing.  A true adventurer and renaissance man.  I knew who Grant was, had seen him at the 2016 Badwater 135 but had never met him.  I was standing in front of runner greatness!  Grant was great to speak with and graciously provided heat strategy recommendations.  

Mandatory Runner Meeting

He thought the Key’s humidity made this race tougher than Badwater’s high temperatures but low humidity. 



Race Director, Bob Becker

I also introduced myself to race director Bob Becker.  I told him how much I was looking forward to running this race, attempting to get into Badwater 135, and complimented his responsiveness relative to my prerace email questions.  Bob is 72 years old, a very accomplished ultrarunner, record holder, and Badwater 135 veteran.  

During the mandatory runner meeting, Bob introduced and acknowledged several individuals including Pam Reed and nun Sister Mary Lloyd.  Both are considered celebrities in the running community.  Pam was the first woman to become the overall winner of Badwater 135 in 2002.  She also won the race in 2003.  She set the women’s record for the USATF 24-hour track run, which she still holds and completed a 300 mile run without sleep.  She has many more race records and accomplishments.  I actually brought Pam’s book “The Extra Mile” with hopes of her signing but unfortunately, I never got the chance.  Sister Lloyd, age 68, has attempted the Keys 100 three times but has never finished.  She runs in her calf-length black habit.  Several runners were getting their pictures taken with her.  Bob did a great job conducting the meeting by informing everyone about the race, rules, heat, humidity, hydration precautions, etc.  The room was full and the pre-race excitement continued to escalate.  

Race Day:

Race Starting Area

Decorated Crew Van

Early Saturday morning, I walked from my hotel to the race start which was across Highway 1.  I dropped off a backpack that would be taken to the finish.  It contained my cell phone, money, clean clothes, flip flops, and items to take a shower and brush my teeth.  When I arrived, the last few relay team waves were being released.  All of the relay team and crew vans were colorfully decorated with some having inflatable animals attached to the vehicle tops, windows shoe polished, streamers, etc.  These teams were definitely intending to have a fun time.  I wasn’t able to introduce myself to Pam Reed the previous evening but noticed her before the race; she started in wave 1.  I introduced myself to Pam, praised her running accomplishments, and wished her a good race.  She was very modest and thanked me.  I also introduced myself to Ray Sanchez who was also starting in wave 1.  A very accomplished ultrarunner with over 200 races including numerous Badwater 135 finishes.  Ray had responded to my request to crew Badwater in 2016.  Ray and I discussed today’s race and he was extremely informative on offering recommendations on how to increase my chances of getting invited to run Badwater 135. 



Crew Van Mascot

I then introduced myself to Patrick Hrabos.  I recognized Patrick since we both ran The Long Haul 100 in January with Patrick winning the race and me placing 3^rd.  Dave Krupski coached Patrick for that race.  I wished Patrick well; we both started in wave 2.  I clapped as wave 1 runners started and then got in place for my wave start.  The mood of most runners is quiet and reflective since they are thinking about the daunting challenge in front of them for the next several hours and what they are about to put their bodies through.   

I attempt to keep everything as simple as possible.  That is, keep your running gear basic, use race provided supplies as much as possible versus carrying with you, etc.  This was a recommendation by Rob Youngren a few years ago when I first started running 100 mile races.  I always train with a heart rate monitor (chest strap type) but never wear it during the race.  I don’t need anything irritating me…….keep it simple.  Three decisions I needed to make during the race were:  (1) continue to wear my crop top or switch it out with a white long sleeve shirt during the hottest and sunniest part of the day; (2)  continue to wear my visor with customized neck flap made by my step mother-in-law Jill or switch the visor out with a cap to keep the sun off my head and place ice directly on or in a Ziploc bag under my cap for cooling; (3) whether or not to use my Cool Off Bandana that can be filled with ice. 

100 Miler 2nd Wave Start

Miles' 0-20 (81-85 Degrees):

During this section, I ran through Tavernier, Islamorada, Plantation and Upper Matecumbe Keys.  The temperature was warm, very humid, windy, and the early morning sky was showing signs of twilight.  As my wave started, I settled into a comfortable pace.  To my surprise, the 2nd wave runners began passing several of the earlier starting slower relay runners.  Just like other races, runners are very encouraging to fellow runners, no matter what their pace and ability so there was constant positive feedback by most.  It's always interesting the mood differences between earlier versus later times during the race.  Earlier in these races, runners including their crews and spectators are very vocal, loud, and encouraging.  As the race grows long, especially after sunset, quietness falls upon everyone since exhaustion begins to set in.  Occasionally you will silently hear "good job" as runners pass.  Throughout the race, I would concentrate on efficient running form and posture.  My running strides are short in length and vertical oscillation kept to a minimum in an attempt to minimize the impact of my feet striking the road.  Maintaining proper running efficiency becomes more important later in the race.



Running Course Beside Highway 1

After reaching the first aid station at mile 9.9 (7:52am), 1hour 32minutes had elapsed (9min19sec/mile pace) and I realized I was going much faster than originally planned.  After this aid station, I never referenced my spreadsheet plan again.  I just ran based on how my body felt.  This aid station contained the first runner tracking timing mat.  As soon as I crossed it, I knew Stephanie would be checking my time and compare it to my spreadsheet.  She gave me strict instructions not to go out too fast and so I knew she would be thinking, what is he doing?  I took my first of many electrolyte pills.  I would take one pill at least every hour.  In the late afternoon when it was very hot, I would take about two every hour.  I needed to urinate but this aid station didn’t have a porta potty.  The race didn’t have many porta potties and relied on businesses' restrooms which I never did use.  I urinated twice using porta poties (one was a non-race porta potty at a house under renovation) and then urinated about three other times while walking later in the race.  I urinated less in this race than previous races.  When urinating, I’ll inspect the color.  If too dark, I drink more.  If slightly colored, continue as normal.  My urine was slightly colored after the first stop but was darker after the second stop.  By the way, I'm becoming more efficient peeing while walking.  I’ll typically poop at least once during a race.  Luckily, I didn’t have to poop during this race resulting in more time savings. 

Plantation Key



During one course section, I past numerous beautiful gated homes on the left.  These homes had wonderful manicured landscaping and entrances.  Their back yards backed up to the Atlantic Ocean.  As I continued running past these homes, a sound to my left suddenly startled me.  I immediately looked over and surprisingly noticed two colorful peacocks.  The loud but strange noise came from the male's vibrating tail feathers.  It was like a deep buffeting sound.  I began to feel a hot spot on one of my left foot’s toes.  I realized this hot spot would probably eventually turn into a blister if not addressed but at this point in the race, I wasn't too concerned.  Throughout the race, the hot spot would come and go but I didn’t believe I needed to stop to address it.  I’ve never had a hot spot this early in a race so I was surprised especially since I was wearing toed Injinji socks.  I believe it was mainly due to the heat and friction since my feet seemed dry. 



Steven & David

Around this time, I came up on runners' Kevin Marasco and David Green and I said “hey, the SPLIFE guys!”  I recognized them from the mandatory runner meeting.  The race director had introduced them since the race was using their developed SPLIFE software.  SPLIFE is an app which connects athletes, fans, and events and was being used during the Keys 100 so people could post pictures, text, and stay connected to the race events.  I ran with Kevin and David for a few minutes and found out that David had run Badwater 135 a few years earlier and was going to pace Kevin at this year’s Badwater in July.  As we continued, Kevin took a picture of me and David running and posted it to SPLIFE. 







Occasionally a curious passerby would ask me what race I was running and the distance.  When I answered "100 miles, destination Key West", their facial expressions were priceless.  One cyclist just responded "oh my goodness!" As the sun rose higher in the sky, the temperature began to rise; however, my body remained comfortable and relatively cool with very little sweating.  The crop top and visor were performing well and since my body seemed to be doing well under the conditions, so I decided to stay with the crop top and visor throughout the race. 




Miles' 20-40 (85-89 Degrees):

Lower Matecumbe Key



During this section, I ran through Lower Matecumbe, Long, and Duck Keys.  The temperature gradually rose along with the sun's intense rays on my skin and my body slowly began to feel the effects.  By placing fluid and most importantly ice in my flasks which were pressed against my chest, it seemed to reduce my body temperature, especially the cool flask over my heart.  The wind was very strong but fortunately for runners, it was blowing us towards Key West.  The wind was strongest when crossing bridges.  As a result, I would sometimes take my visor including sunglasses off so the wind wouldn't blow them off my head.  The wind did assist in cooling my body. Around this time I began feeling sensitivity on my left foot's top; at the end of the shoe tongue.  This was another hot spot developing so I attempted to readjust the shoe tongue.  The sensitivity would come and go during the entire race.  

Sister Mary Lloyd

When I arrived at the 3rd aid station (Boy Scouts of America Sea Base), one volunteer immediately met me and asked what I needed.  I provided my flasks to her for refilling and ice.  I needed to urinate so I used the porta potty.  Later she asked where I was from since she noticed my southern accent.  When I mentioned Huntsville, AL she immediately mentioned, in her own southern accent, her dad was from Tanner, AL which is only a few miles west of Huntsville.  Following the race, she recognized me and we spoke several minutes about the race.  Very personable and nice person that seemed to be hugging everyone.  Unfortunately, I can’t recall her name.  At aid stations, I typically ate a handful of fruit, 1/4 size peanut butter and jelly sandwich, a few peanut M&Ms, and would drink ~2-3 cups of caffeinated cola.  Occasionally aid stations would have great tasting bread or muffins.  I would minimize eating solid foods to avoid upsetting my stomach.  Surprisingly to others, I don't eat that much during the entire race.  As long as I run aerobically, my body will consume majority of needed calories from my fat. 


Long Key

A short time later at mile 26.1, I began my walk/run strategy.  That is, walk three minutes, followed by running 12 minutes….repeat to the end.  This strategy's purpose is to use different muscles while walking and slightly rest, resulting in a faster pace while running.  It’s amazing how fast three minutes goes by while walking and how slow while running.  Later in the race when I got more tired, simple walk/run timing math got tougher to remember.  Based on the high heat and humidity, I was anticipating the need to reapply Body Glide to several skin areas in an attempt to avoid chaffing.  To my surprise, I didn't have to reapply and never had any issues with chaffing throughout the entire race.  With my body odor along with the unpleasant Body Glide odor, I smelled like a sewer! 

Chicken Legs

Miles' 40-60 (89-95 Degrees):

During this section, I ran through Marathon Key.  Around mile 40, I met runner Jay MacDonald from England.  We ran together for about one mile or so.  Jay mentioned he was working through some muscle cramping issues.  I noticed he was sweating a lot but he said this was common.  Following the race, I noticed Jay didn't finish.  I communicated with Jay two weeks after the race via Facebook and he mentioned muscle cramping continued in his neck, abs, quads, and calfs, couldn't eat much including being sick across Seven Mile Bridge.  As a result and not wanting to injure himself, he dropped out of the race at mile 62.  Jay is scheduled to run the Spartathlon Ultramarathon (153 miles) in Greece this September.  I noticed several runners were profusely sweating and some were totally drenched.  That is, their shirts, shorts, socks, and shoes were totally wet from placing ice under their caps.  This may have kept them cooler but since I seemed to be doing ok in the heat, I decided not to use my ice filled Cool Off Bandana and stay as dry as possible. 



This section of the course contained the two hottest portions of the race as warned several times by the race director.  Starting at mile 42 for about one mile was Hell’s Tunnel.  This section was an asphalt path that was parallel to the road but was away from the water and contained thick vegetation on both sides of the path.  The lack of breeze and the constant sunshine made this section the hottest.  In an attempt to cool my body even more, I started requesting a cup of ice at the aid stations; therefore, I would take one or two ice cubes and hold them in both hands until they melted and repeat until all the ice was gone.  This slightly cooled my body and was beneficial.  After several minutes, my hands were very clammy but it wasn't an issue.  Miles' 41-55 had average temperatures in the low 90s; maximum temperature was 95.  I would continue this routine until about two or three hours after sunset.  I started noticing my crop top was extremely wet and thought it was sweat which was concerning since I'm not a heavy sweater.  Later I concluded it was condensation from my ice filled flasks.  Throughout the race I would ring out my crop top in an attempt to prevent the liquid from getting into my shoes and socks. 



Welcome to Marathon



At mile 50 was the 6th aid station (Marathon Garden Club) along with the 4th timing mat; I crossed the mat with 8 hours 40 minutes elapsed (3pm); 10min24sec/mile cumulative average pace; 13th place.  I always look forward to the race’s halfway mark.  It’s a huge mental lift knowing you only have 50 miles to go.  This aid station contained my night gear (head lamp, reflective vest, and two blinkly lights).  When I arrived, I was hot and hungry.  I asked with they had any cold fruit and one of the volunteers said "yes, I will go and get it".  Of course I'm thinking, go where to get it?  I wasn't sure how long this was going to take so I had my flasks filled and started eating some other food.  The volunteer returned later with a sealed container full of cold fruit including watermelon which I love.  She couldn't get the lid off so I ripped the lid off and started grabbing pieces of fruit with my hands and eating them as fast as I could.  It was so good!  I didn't realize the volunteer didn't approve of my method.  She turned to the other volunteers and kept saying in a quiet concerned voice, "he touched it, he touched it."  I guess she thought I couldn't hear her but I was standing beside her.  I then noticed she had toothpicks in her hand and she had planned for me to use the toothpicks instead of my hands.  I nongenuinely apologized and quickly began to leave.  Several minutes before arriving at the aid station, I continually reminded myself not to forget to grab my night time gear.  Well when leaving, I almost forgot!  I grabbed my gear and deliberately left my unused white long sleeve shirt and Cool Off Bandana, and visor's neck flap in my drop bag to be returned later to the finish.  Since it was only 3pm and several hours before sunset, I kept my sunglasses and visor. 



The Turtle Hospital

About this time, my ribs were becoming sore from my hydration vest's flasks pressing against them.  This is common and expected since I have very little fat and muscle between my ribs and skin.  For comfort, I adjusted my hydration vest straps in order to change the location of the flasks.  That is, relocate my flasks from my chest's outside to inside, and repeat through the entire race.  As I continued, I started noticing several large and colorful iguanas along the side of the road and in the bushes.  Unfortunately, I would see a few more during the race but they were flat on the road.  I ran past a familiar place we had taken the family a few years earlier....The Turtle Hospital.  It's a veterinary hospital for sick and injured sea turtles.  The kids loved it!  



Seven Mile Bridge

At mile 53.1, was a water/ice stop before the infamous Seven Mile Bridge.  Unfortunately, it was placed on the opposite and incorrect side of the road.  I decided not to attempt to cross the highway's four lanes to get the much needed ice before I crossed the bridge.  Not having ice filled flasks really concerned me as I began crossing the bridge.  Around mile 58 I noticed I was approaching Grant Maughn.  Once I came up on Grant, I yelled his name, patted his shoulder, and walked with him for my three walking minutes.  I told him I must be going too fast since I caught up with him.  He said no and explained his body was not acclimated to the heat and humidity since he had recently been hiking in the Himalayan Mountains with temperatures 30 degrees below freezing.  He was needing to walk more than anticipated.  I told Grant I was going to continue and asked him if he needed anything.  He said "not at all" no and he encouraged me to continue.  He said “go for it mate!”  Grant probably didn't realize how encouraging his simple words were especially coming from such an accomplished runner and athlete.  I didn’t think this portion of the course was that hot since there was a strong breeze blowing at my left back side.

Bah State Park

Miles' 60-80 (89-84 Degrees): 

During this section, I ran through Bah State Park and Big Pine, Summerland, and Cudjoe Keys.  After crossing Seven Mile Bridge was the 7th aid station (Seven Mile Bridge) and 5th timing mat (mile 60.1).  I crossed the mat with 10 hours 32 minutes elapsed (4:52pm), 11th place, 10min31sec/mile cumulative average pace.  Since I was becoming increasing more tired, I would tell aid station volunteers I was uncrewed; therefore, I would generally receive better assistance.  I ran up on another runner so we ran and chatted together for a few minutes.  She was part of a relay team but I can't recall  her name or the team.  She came to her next relay stop so we wished each other good luck and I continued on.  Later, I ran through an area where Key Deer are very common.  I only saw one when I ran across a bridge with the deer underneath standing in the grass.   I was probably about twenty feet from the deer.  I started whistling at it and it just looked at me with its ears pointed in my direction as I ran by.  For about a minute, I had its undivided attention.  It seemed to be very comfortable around humans.  Throughout the race, crew and other vehicles would pass by, sometimes blowing their horns, yelling out their windows, and/or waving to encourage runners to continue.  These little bits of encouragement really do help and you can't help but smile and laugh.   

Big Pine Key

Later, I came up on runner Nancy.  I got to know Nancy after the race.  She, her pacer and I would pass each other every few miles until the end of the race.  Since I was becoming more tired, I would attempt to rest by closing my eyes for short periods of time while running.  This was a form of meditation and my heart rate seemed to slightly decrease.  The most memorable aid station, name I can’t recall, had three older volunteers, two men and one woman.  I noticed only one drink refill container so I asked if they had any Tailwind (endurance drink containing electrolytes).  One responded with a puzzled expression “they didn’t have any of that.”  So I asked them to refill my flasks with water and ice.  I also asked for a cup of ice for my hands and mouth.  I noticed their cups were still sealed in the package and bananas were whole, that is, not cut up in small consumable portions.  I could easily deduce volunteering was new to them.  After one gentlemen slowly finished filling my two flasks, the other gentlemen started to fill them with ice.  I’m extremely impatient at the aid stations since I'm attempting to get in and out as soon as possible.  He was practically putting one cube of ice in every 5 seconds.  The woman realized it was taking an extremely long period of time and mentioned to him “the runner is in a hurry.”  It didn’t phase the volunteer and he proceeded to fill at a snail’s pace.  I wanted to grab it and fill it myself!  I just said that’s enough ice, thanked them, and proceeded down the path.  I’m sure my resulting blood pressure was sky high but I shouldn't get upset with volunteers since they are volunteering their personal time to assist others.  If it wasn’t for volunteers, these races couldn’t exist. 

As I continued on my way to Key West, I was directionally heading southwest; therefore, the sun was lower and directly in my face.  I was really looking forward to the sun setting so it would be somewhat cooler and no more solar loading on my body.  I was very careful and attempted to stay mentally alert to stay on course, especially later in the race.  Only one time was there a need for me to turnaround and get back on course.  I didn't see the posted race sign directing runners over the pedestrian bridge so I started crossing the vehicle bridge, when I noticed my mistake.   Fortunately I had only run about 50 feet so I didn't lose much time nor energy.  Since I was continuing to get more tired as the day grew longer, I noticed I was primarily looking at the running surface in front of me and not my pleasant surroundings.        



Summerland Key

With the 13th aid station (Dion's Mobile) coming up at mile 75.1, my plan was to put on my night-time running gear.  This gear was required to be worn after 7:30pm, if not, a time penalty would be enforced.  When I got to the aid station and crossed the 6th timing mat (13hrs26mins12secs elapsed time, 10min44sec/mile cumulative average pace), a very nice female volunteer mentioned that I needed to put on my nighttime gear since it was 7:46pm.  I had mentally miscalculated the time but fortunately for me, she said no penalty would be enforced, just a warning.  Relief!  For some reason I was calculating a certain number of hours after I started the race is when I needed to put on my gear, not the actual time of 7:30pm.  Simple mental thoughts can get tougher at this point in the race.  I asked her what was my placement and she responded "7th."  She offered to crew me next year since I was running solo plus I was doing relatively well. 

Unfortunately, the temperature during the day versus night only differs by about 5 degrees.  The welcoming sunset was very pretty, colorful, and pleasing.  Once the sun went down, my body slightly cooled and I felt reinvigorated.  This resulted in a slightly faster pace.  The strong winds died down too.  I really enjoyed running across the pedestrian bridges at night.  These bridges ran parallel to the vehicle bridges, thus were less noisy.  Numerous people were fishing off the pedestrian bridges so it gave me an opportunity to pass the time by watching them as I ran by.  There were more people fishing at night than during the day.  One fisherman had caught a four-to-five foot shark. 

Miles' 80-100 (84-81 Degrees): 

During this final section, I ran through Sugarloaf and Big Coppitt Keys, and finally Key West.  My Garmin Fenix II GPS watch began notifying me the battery was getting low.  I decided to continue running until one more notification.  When this happened at mile 81, I saved the data and switched to clock setting; therefore, no more GPS data.   Every mile up to mile 80 is really just a warm up.  Typically after mile 80 is when the race really starts and begins getting extremely tough.  Surprisingly, my body felt good at mile 80 even though I was tired and my pace was continuing to slow.  I felt like I was still maintain good running form.  Typically my arms, shoulders, and neck begin to ache at this distance but luckily, no aches so far.  For comfort and reassurance, I would periodically talk to myself out loud, "Steven this is what you training for, you can do this, stay focused."  During the nighttime, I really enjoyed looking up at the sky in areas that had very little ambient lighting.  The stars were bright and beautiful.  It seemed like you could see every star in the Milky Way Galaxy.  It’s tranquil moments like these that I truly enjoy and cherish.  

The 11^th and final aid station (Circle K Shell) including the last timing mat was at mile 89.2.  I crossed the mat with 16 hours 23 minutes elapsed (11min/mile cumulative average pace, 10:43pm).  The volunteer mentioned I was in 5th place.  Wow!  I was totally surprised.  I wanted to keep this placement; however, my goal was to finish in the top 10%.  After some quick calculations, I determined that finishing under 19 hours was possible.  I have only finished under 18 hours once before.  It was at the Iron Horse 100 (Florahome, FL) in February 2015; finish time 18hrs:21mins.  I never considered finishing this fast for this race, especially given the harsh conditions.  So for the last 10 miles, I attempted to stay mentally focused, not give up any placement spots and finish under 19 hours.  It wasn’t until mile 90 that I really started to slow my pace and began feeling really tired, but not sleepy.  I have only gotten sleepy in two races after ~23 hours. 

The last five miles were really tough and seemed to take a long time.  During these last five miles, three runners past me.  It really didn't bother me since I knew I couldn’t go any faster.  I encouraged them as they ran past me.  As I ran into Key West, there were more road intersections including course turns.  My main concern was taking a wrong turn.  Overall, the entire course was marked very well; however, a few more signs toward the end would be helpful and reassuring, especially for the runners without crews.  Two volunteers were in a van assisting runners with directions.  I asked them if I was going in the correct direction and they said "yes."  On two occasions, they drove a short distance in front of me to direct me in the correct direction.  This is reassuring and very appreciated.  Following the race, I saw them before the awards ceremony and thanked them for their assistance.  With only about one mile to go, one female runner and her female pacer passed me.  When runners are getting passed, they really don't know if they are losing placement or not since there were numerous starting waves.  To avoid any wrong turns, I followed these two ladies until I finished.  I was also concentrating on not tripping the last portion of the race since my legs were very fatigued.  Other than the race surface being hard, the surface had very few tripping hazards.  There were only a few places were the asphalt was raised from tree roots underneath.  I never tripped during the entire race which is right the opposite with trail races.  It's not if you will trip but when and how often.  As I made my last turn to the left, I excitingly heard and then saw the finish line.  Finish time:  18hours:44minutes:13seconds (8th place). 

Finish - 1:04am Sunday




Finishing Metal & Belt Buckle

Post Race:
When I finished, there were about 10 people standing around including one runner and their crew.  A volunteer congratulated me on my finish and presented a finisher’s medal and belt buckle.  Majority of these races don’t include prize money, typically just a finisher’s belt buckle.  The volunteer asked if I needed anything and I requested a chair.  This was the first time I sat down since I had woken up Saturday morning at 5am. 

Resting on Cot

Post Race
w/Night Time Gear

My race strategies include never sitting down unless absolutely necessary.  Sitting for a few minutes felt wonderful.  My body was telling me to eat some solid food but I was very cautious to do so based on my passing out experience post race at Vermont 100.  The condition is called Vasovagal Syncope.  Since a large volume of blood has collected in your legs, when you begin to eat, your stomach pulls blood from your head instead of your legs to aid in food digestion.  As a result, your blood pressure drops and you can easily pass out.  I slowly walked to the medical tent since this area had cots to lay upon and rest.  I laid down for about 30 minutes and decided to relocate to the food tent.  I stood up but couldn’t put pressure on my left foot.  Obvious injury.  Very concerning.  I needed assistance moving to the food tent. 

When I sat down, a volunteer came over and offered her assistance.   Her name, Nati Castaneda.  Later, I got to know Nati much better and how important this introduction would be.  Nati brought a hamburger, baked chicken and water, and I began to slowly eat to regain some much needed energy.  Another volunteer brought my backpack that had delivered to the finish line.  I texted Stephanie to let her know I finished and took my traditional post race feet picture. 

Post Race Feet and Meal

My feet held up fairly well with only four blisters.  Three on my left foot and one on my right.  The left three were located on my toes and a blood blister where the shoe tongue's top was rubbing.  My right foot had a very small blister where the shoe tongue's top was also rubbing.  As a sat and rested, I read some of Stephanie's Facebook postings during the race and teared up after reading "I'm so stinkin proud of you" when I had moved up to 7th place.  Yep, I'm a sensitive and emotional guy.  I truly appreciate Stephanie's support with all of my adventures.




I needed to go to the bathroom but since I couldn’t walk and the bathroom was about 200 feet away, I realized this was going to be a huge effort.  I got up and attempted to walk again but couldn’t.  A volunteer came up and provided assistance and then soon after a medical volunteer, Chad, also came to assist.  Since I only weighed about 119 pounds at the time, I put my arms around their shoulders and they picked me up by my legs and carried me towards the bathroom.  On the way there, I started getting nauseous and realized my blood pressure was probably dropping and might pass out.  I asked them to put me down so I could lay down on the beach.  I just stood there for a few seconds and fortunately the nauseous feeling went away.  They proceeded to carry me into the bathroom, waited until I finished, and took me to the medical tent.  I laid down again on the cot and rested.  The medical staff took my blood pressure and it was normal. 

Steven, Nancy and Crew

The 9^th place finisher and 2^nd female, Nancy, was resting beside me on a cot along with one of her crew members patiently and quietly watching over her.  We both didn’t look very good.  She was uncomfortable and verbally expressed it.  Sorry Nancy, I must tell the tale.  Nancy would regularly and verbally sigh and yell “fuuuucck!”  I couldn’t help but laugh and smile.  I got permission to take a selfie and love this picture because it says it all!  Even though the temperature was in the low 80s, my body was getting cold especially with the ocean breeze.  I had only packed a long sleeve shirt but should have packed warmer clothes.  Dave Krupski finished the race and we began talking about our experiences.  I mentioned I was looking for a ride back to Key Largo and he offered to assist me if needed.  He offered to mention to several runners and teams since he knew many of them.  He also offered a nice shower at his crew's hotel once they rested and woke up.  Ray Sanchez finished and had volunteered for the medical study.  Our cots were side-by-side as the medical staff began drawing blood and placing EKG electrodes on his body.  Ray started screaming but he was only joking with the medical staff.  It was hilarious!  The medical staffs' expressions were priceless.    

Runners and Crews Resting

The sun was fully up now and my body began to warm.  Over the next 10 hours, I would transition back and forth from the medical tent to the food tent with a few short naps.  The naps were on the cot or in a chair.  I'm guessing I napped for about an hour off and on.  I wish I would had brought a beach towel so I could have taken a long nap on the beach.  I take pride in never taking medication during and rarely after a race; however, since my foot was injured, I took a Tylenol, Aleve, and Ibuprofen.  Nati would bring me a bag of ice and I would place my foot directly on it.  I iced my foot on-and-off for about an hour.  At this time I still didn't have a ride back to Key Largo so I mentioned this to Nati.  Graciously she offered a ride with her relay team, Irun Toughest Chicas, including her brother Alex in their van.  Nati mentioned it "would be mostly girls."  I didn't care who was in the van so I happily accepted this wonderful offer.  A tremendous relief knowing I had a ride back especially knowing I was injured and couldn't walk.  Not being able to walk and not having a crew so far from home isn't a good feeling.  Nati also offered her team's hotel room if I needed to rest and take a nice shower.  I'm sure I smelled terrible.  I can't thank Nati enough for the outstanding job she did as a volunteer taking care of me and other runners.  It felt like I had my own personal nurse looking over me.  Nati did all of this in the earlier hours of Sunday morning after her relay team had completed running 100 miles.  Since Stephanie was now awake in Huntsville, I texted her requesting she contact my rental car company and Delta Airlines to coordinate assisting me turning in the car, getting me through airport security and then onto the departing gate.  I was very concerned about this since I couldn't walk.  



Doctor Draining Blisters

Toe Blisters

Hours later, I realized that if my two toe blisters on my injured foot were drained, I could possible put enough pressure on my fore foot to potentially walk.  I asked one of the medical staff doctors, who was also a runner but can't recall his name, drain the blisters.  After assisting another runner, he dipped a large safety pin in alcohol and proceeded to drain my blisters.  I should have video taped.  What a relief!  One blister was around and under the toenail and was the most painful.  When he poked a hole in this one, it really squirted under all the pressure.  He then proceeded to forcefully press the toenail which was basically floating.  This was the most pain I experienced.  I was grimacing and got a little nauseous.  He mentioned that he my need to drill a hole in the toenail later to drain the blister even more. 

Higgs Beach Restrooms and Shower

About 10am, nine hours after my race finish, I was able to gingerly walk on my foot.  Yes!  I'm mobile once again!  I immediately walked to the bathroom, brushed my teeth, and rinsed off in the public beach shower.  So refreshing to wash the repulsive odor and salt off my body.  Unfortunately, they didn’t allow soap but I no longer smelled like a sewer. 

Finish Area

Returned Drop Bags



Band & Awards

I introduced myself to Frank McKinney, a seven time Badwater 135 finisher.  I remember seeing Frank at last year's Badwater race but didn't get a chance to meet him.  He will be running Badwater in July.  With the awards ceremony starting at noon, the finish area was getting more jovial since previous runners, crews, and volunteers were returning.  A four member band played appropriate island music plus several Jimmy Buffet songs.  The atmosphere was that of a celebratory party especially since beer was being served too.  

Finish & Food Tent

Awards Ceremony

I thought I might have a chance of receiving an award and did for first place male finisher in age group 50-54.   Since I had a ride back to Key Largo and was able to walk, I was able relax and enjoy the awards ceremony.  It was nice seeing familiar runners also receive awards like Irun Toughest Chicas, Nancy, and others.  


I spoke with Nancy and we both commented how much better we looked versus soon after the race.  She mentioned she was extremely dehydrated after the race.  Luckily, I will see Nancy at this year's Badwater 135 since she will also be crewing a runner. 



Steven Receiving Award

Following the awards ceremony, Irun Toughest Chicas, Alex and I left for Key Largo.  They allowed me to sit up front in the passenger seat while Alex drove.  Nati offered this seat to me so I could better relax and stretch out but I believe is was because I still had an unpleasant odor surrounding me.  I got to know the team better and they were very complimentary of my finish time especially running solo under harsh conditions.  All of their team were very fast and accomplished runners.  They finished 3rd overall and were also first female team to finish.  Their fast finish time was 11hrs:21mins:05secs.  This was a 6min:48sec/mile average pace for 100 miles!  Wow!  

Irun Toughest Chicas Receiving Award

I got tickled when Alex discussed the bad odor and the front passenger seat being totally wet from sweat during their relay race.  He mentioned he would diffidently bring towels for the seat next year.  Maybe this was the reason they offered me the seat!  Later I started getting very tired and mentioned to Alex I was going to take a short nap.  Soon after, we arrived at my hotel around 3:30pm and determined they had stayed at the same hotel the night before the race. 



Steven & Irun Toughest Chicas

I took a great selfie picture with everyone to remember the selfless gratitude Nati offered me post race including a ride back, and the fun comradery Irun Toughest Chicas and Alex provided.  I'm very appreciative.  I took a one hour nap, woke and took an awesome shower with soap, and continued eating by going to Waffle House.  I estimate a had about 2.5 hours sleep since 5am Saturday.  After sleeping five hours that evening, I drove to the airport, arrived back in Huntsville at 11am, and went to directly to my office.  Surprisingly my knees weren't sore and legs only slightly sore.  Generally, my legs, knees, and ankles, and feet are very sore and swollen until three days after the race.  This time, only my ankles and feet were mostly swollen.  One week later, my toenail was ready to be removed so with Stephanie video taping, and Bailey and Garrett looking on, I pulled the toenail off along with several layers of skin.  It's a weird family tradition to document my toenail removals.  It felt so much better having the toenail off.  My injured left foot recovered after four days.

Final Thoughts: 

Race Marshals

I met all of my goals and thoroughly enjoyed the race before, during, and after.  The race course was beautiful.  The Atlantic Ocean was on my left and the Gulf of Mexico on my right.   It was a fun race with a continual festive atmosphere.  The race director, staff, race marshals, and volunteers did a wonderful job.  My two concerns with possibly running this race a second time isn't related to the heat and humidity but the hard running surface and the constant vehicle traffic.  I was especially concerned with the oncoming vehicles after dark.  Sometimes runners are only a few feet from the vehicles and realize that certain drivers have been drinking alcohol on a Saturday night.  This was the most dangerous aspect of the race.  

1st Place Male Age Group 50-54 Award

The two most common questions people ask me are "why and how do you run 100 miles?"  Pertaining to running 100 miles, I started my running in 2010 for health reasons.  I was getting fat and my cholesterol was extremely high since I ate a high cholesterol and fat diet, and wasn't exercising.  When my doctor mentioned cholesterol medication, I realized I needed to make a lifestyle change.  I gradually changed my diet and started exercising on a regular basis.  My exercise of choice was running since it took me outside.  I love the outside and would rather be outdoors versus indoors.  As I initiated my lifestyle change, I quickly started seeing the beneficial results.  The weight started coming off and the cholesterol count dropped.  I proudly can say I weigh the same as I did in high school.  When I began running, I noticed my pace was fairly fast so I signed up for Huntsville’s 2010 Rocket City Marathon to focus on a goal .  This was my second marathon; my first was in 1999.  As I trained, I realized that I might be able to qualify for the Boston Marathon if I finished strong; therefore, I set qualifying for Boston as one of my goals.  Excitingly, I was able to qualify for Boston and ran the Boston Marathon in 2012.  I ran a total of eight marathons including the 2014 Boston Marathon.  At the halfway point during the 2014 Boston Marathon, I was actually sad the race was halfway over since I was enjoying the experience so much.  Following the race, I decided to start running longer races in an attempt to make that enjoyable experience last longer.  I ran my first 50 miler in 2014 and felt good during and after the race so I decided to attempt my first 100 mile race.  So after nine 100 mile races, here I am.  I’m currently only concentrating on running 100 miler races and nothing else unless Stephanie requests I run with her in a race which I’ve done two marathons with her.  I’m currently concentrating on quality of races versus quantity.  So back to why and how do you run 100 milers.

Mile Marker 0 - Key West

The Why - For health benefits, the enjoyment especially the 100 mile distance, setting goals with possible positive influences for my kids’ future goals if running related or not, the memorable experiences during and after the race, and the interesting people I meet.  When these races start, I have a big smile on my face understanding the joy I’m about to experience and the uncertainty of what will happen over the next several hours.  I realize endorphins are being realized during these races and it’s addicting.  During these races, it can be very emotional.  It’s like a spiritual experience in a non-religious way.  A type of transcendence.  I highly recommend signing up for a 100 mile race if you desire to learn more about yourself, like challenging yourself, and determining what your body can do mentally and physically under an adversity.  The human body can do a whole lot more than most people realize.  Running is just one of the reasons I sign up for 100 mile races, actually, it’s a small reason.  It’s very gratifying setting goals and meeting those goals are at least, attempt to meet those goals.  When your dreams and goals become regrets, you are old.  Even though I’m 50, I don’t consider myself old just yet.  I’m still setting goals and keeping races fun.  It really is about the journey. 

The How – With proper training and strong determination, you too can successfully complete a 100 mile race. 

Another Metal in the Running Drawer

The Numbers:

• Finish time:  18hours, 44minutes, 13seconds
• Pace:  11min, 14 secs per mile
• 8th place out of 176 starters (top 4.5%)
• First oldest finisher (age 50) 
• Award:  1st place male finisher age group 50-54


• 124 finishers; 30% did not finish
• Average age of top seven finishers:  34
• Estimated distances:  90 miles ran, 10 miles walked
• Temperature Range:  81 - 95 degrees
• Starting race weight:  123 lbs.

http://keys100.com/index.php
https://www.facebook.com/groups/Keys100UltraMarathon/

http://my2.raceresult.com/74727/results?lang=en#3_38F469