Nashville Ultra 50 Mile

General:

• Race Date:  2 November 2013
• My 1^st Ultra Marathon
• Finish Time & Pace:  7hr:47min:32sec (9min:21sec/mile)
• Goal Finishing Time & Pace:  8:00:38 (9min:37sec/mile)
• Age:  46
• Bib #:  67
• Weather:  43 degrees/partly cloudy (start); 62 degrees high (noon); 59 degrees (finish)
• Race Weight (day before):  124.6 lbs
• Shoe & Green Feet Insole Mileage:  57 miles
• Clothing:  Shorts, short and long sleeve shirts, gloves, visor. 
• Average Pace:  9min:21sec/mile (overall; running & walking); 9min:04sec/mile (running).
• Average Heart Rate:  162 bpm
• 50 Mile Race Participants: 83 {45 males (43 finished), 38 females}
• Finish Placement:  9^th overall (10.8%), 7^th male (15.6%), 1^st in age group (age groups not officially recognized).  Average age of six male finishers ahead of me = 26.5.
• Elevation Gain:  712’
• Walk-to-Run %:  5.6
• Training Plan:  Personally developed.
• Training Surface:  Avoided asphalt/concrete as much as possible.  Ran on grass majority of time during mid-week runs.  All weekend long runs were on asphalt.
• Race Goals:
• 1^st – Complete Training Plan without injury
• 2^nd – Finish Ultra Marathon
• 3^rd – Run 8hr race.
• Goal Results:  Meet all goals! 
• Hotel:  The Inn at Opryland

Prerace Preparation:

• Three week mileage taper; concentrated on running form/efficiency.  Maintained weight ~125 lbs.  Avoided large meals.  Meal types were consistent; especially lunch.  Didn’t eat anything out of the ordinary.  Attempted avoiding getting sick by practicing good hygiene but unfortunately, caught two week head cold Wednesday before race.  On race day, cold was mostly sore throat and sinus drainage; luckily no muscle/joint achiness or fever.
• Slightly increased carbohydrate intake 3 days before race.
• Pill Supplements (race morning):  Ginger root (550 mg), multivitamin w/iron, fish oil, saw palmetto, glucosamine/chondroitin.
• Body Glide.
• Decision not to use race provided food/drink unless crew wasn’t at aid station.
• Extra shoes including one size too large in case feet swelled, socks, food, and drink.
• Two Garmin 405 watches w/heart rate monitor.
• Mentally prepared for race.  Less nervous/anxious about this race than any other marathon type race.
• Prerace meals:  night before (Cracker Barrel, 2 eggs, 6 biscuits, grits, turkey sausage, candy/spiced apples, unsweet tea); breakfast (2 wheat waffles, grapes, blueberries, ½ banana, honey, milk, and OJ).
• Stephanie/Bailey went shopping at Opry Mills after dinner; I rested in room.  Slept 6 hours Friday night (that was great).
• Main race focuses:  (1) don’t deviate from training plan; (2) consume as much of planned food/fluid that my stomach will allow; (3) remain focused especially after 30 miles; (4) run tangents.

Sun Rising at Starting Line

During Race:    Race started at 0700; just as sun was rising (sunrise 7:11am).  No sensors across the road at start/finish; just chalk line.  Race started with Race Director saying “GO”!  The course consisted of two out and back loops. 

          The first loop (16 miles) consisted of beautiful, natural scenery.  Majority of loop ran along the Cumberland River and Stones Creek.  Gentle fog was rising off the water while the sun was just coming up.  Awesome scenery and conditions!  This would be a great place to bring the family biking.  My heart rate was low and I felt really good; therefore, decided to adjust my training plan by only walking 3 minutes instead of planned 5 at the aid stations.  There were runners from a 5K race on course including an Army Unit (~50 soldiers) conducting physical training; slightly crowded at times.  The first turnabout was at mile 8 at the Percy Priest Lake Dam.  The dam was cool looking.  Plenty of water going over.  The boys would like seeing it.  Removed my gloves and long sleeve shirt around mile 10; provided to Stephanie at Aid Station #1 (mile 11).  At Start/Finish Aid Station (mile 16), I peed and pooped; therefore, I only walked about 30 seconds.  The first loop consisted of asphalt surface except for bridges (concrete) and board walk (wooden decking).  I saw about 3 crew bikers riding beside their runners.

Bailey's Favorite Race Memory

I started the second loop.  There were numerous runners from a 10K race on first part of this loop.  The run through Shelby Bottoms was very nice, especially on my legs/feet since it primarily consisted of grass trail surface.  At Aid Station #2 (mile 22), Bailey was very excited since a train engineer from a passing train waved at her.  For 2 miles, the course ran along Davidson Street.  With passing cars, this portion of the course was somewhat dangerous for runners; didn’t like this portion.  My legs and feet were getting tired ~25 miles.  While in downtown Nashville (~mile 26), I had to cross the vehicle congested 1^st Avenue South.  One volunteer was at the road’s edge but he can’t stop vehicular traffic.  I ran in front of a speeding van but crossed unharmed.  I then continued straight ahead, turned left and went down an incline by Riverfront Station.  I heard a person yelling but I wasn’t sure if it was at me or for what.  I soon realized it was probably the volunteer trying to inform me I took the wrong turn; should have turned left sooner.  I found myself with two options:  (1) turn around; (2) run up about 4-5 flights of stairs (~50’) at Metro Riverfront Park.  I chose the stairs.  I also missed my turn leaving Bicentennial Mall on 6^th Avenue.  I only ran about 5 seconds in the wrong direction until I noticed my mistake.  I saw about four homeless men in downtown.  There was a volunteer walking the course with a bag of fuel and offering to all runners.  I declined.  As I left Stephanie/Bailey at Aid Station # 4 (mile 29.5), a strong headwind started blowing and I received a low battery message from my Garmin watch.  This portion of the course was an actual dike besides the Cumberland River.  No obstructions to block the wind.  I ran into the wind until 2^nd turnabout (mile 33).  This was a mentally and physically low point for me.  I was tired after running into the wind, still had 17 miles to go, and realized I was going to run out of fluid before the next aid station.  I ate some solid food around mile 34.  This was the last solid food I would take since I didn’t believe my system could take anymore.  At Aid Station #4 (mile 36.5), I walked for about 2.5 minutes, peed at port-a-potty (1.5 minutes; pee slightly yellow), and got 2^nd Garmin watch (Stephanie turned on).  This was my longest duration aid station stop.  I felt a few rain drops.  At mile 37.3 (5:45:40), my 1^st Garmin watch battery died.  Not a problem since the other was already operational.  About mile 37.5, rain started including strong winds.  It rained on me for about 2.5 miles.  I was totally wet including my shoes and socks.  The rain washed the salt off my body but I was getting a little chilled.  I decided not to change into dry shoes and socks since my feet felt ok; no hot spots.  The plan was to meet Stephanie/Bailey at the next Aid Station (# 3, mile 40.5) but because of a parade downtown, they could not make it to the aid station.  They had pulled into a trolley stop (Broadway and 1^st Avenue North) and not expecting to see Stephanie, she appeared telling me she couldn’t meet me at the next Aid Station and asked if I needed anything.  I said I didn’t and don’t worry about it.  Crossing the Shelby Street Pedestrian Bridge, especially the first part with high incline, was tough.  My pace slowed considerably but I never walked.  Reaching the next Aid Station (#3, mile 40.5), I stopped and filled my two flasks with water and Gatorade (1 minute) and walked (2 minutes).  The next Aid Station (# 2, mile 44) was luckily the last.  I told Stephanie to have the folding chair waiting on me at the finish.  I thought of Stephanie/Bailey and the chair and how good it would feel to sit in it numerous times the last 6 miles.  Also, I wanted to get back home as soon as possible and maybe watch the 2^nd half of the Auburn/Arkansas football game.  Little things like this, kept me going.  I really looked forward to the grass trails of Shelby Bottoms since my legs and feet had taken a beating from the asphalt and concrete.  I passed a few runners the last 6 miles.  I wasn’t sure which distance they were running (50, 60, 70 or 80K) but it made me feel good.  At mile 48, I was getting really tired.  These last two miles were tough but not as tough as the last 2 miles of Boston Marathon 2012.  I realize the last mile included steep elevation gain relative to the rest of the course; however, my plan was to run a faster pace if possible.  One-third of a mile from finish line, my left hamstring gave me a shot of pain.  That’s the only pain I had the entire race other than my legs/feet hurting from the constant asphalt/concrete pounding.  I don’t define hurting as pain.  I saw Stephanie/Bailey about 100 yards from finish.  I ran as fast as I could until the finish.  I still had a little energy left in me.  Immediately after finishing, I sat in the chair.  It felt so good!

Finish Line

Post Race:  Upon finishing, I felt relatively good.  I had no stomach or intestinal issues during race.  This was a major concern of mine prior to race.  My feet and legs were very sore and tired.  There was slight sensitively in my left foot during the race.  I thought it could have been in area of my previous 3^rd metatarsal fracture.  No sensitivity in the foot after the race.  I ate a little from the Start/Finish Aid Station but not much.  I took a quick water jug shower in the parking lot.  It felt great!  I was able to wash away the bad odor so Stephanie/Bailey couldn’t smell me on the way home.  I should have walked around more to eliminate as much of the lactic acid from my leg muscles.  Surprisingly, my arms were sore (opposite side of elbow).  Received my finishers’ glass mug and we headed home.  When we got home, Dee and Willard had let congratulatory balloons and stuffed bear, and Jill, Jim, and Will had left congratulatory balloons tied to a walker.  I really appreciated the thoughts.  My body craved calories through Sunday evening.  I ate 3 separate times Saturday after the race including snack during the night.  Ate a larger than normal Sunday breakfast and had two lunches before noon.  Having Stephanie/Bailey supporting me was wonderful.  I focused on seeing them at each aid station.  That helped me continue.  My legs were very sore Saturday and Sunday.  I would turn sideways going up/down stairs.  By Tuesday, my legs were still a little sore but I could easily walk at my fast walking pace.  Wednesday, back to normal other than head cold.

Race Supplements:  Consumed approximately 3,300 calories during run.  The Ensure Plus was very helpful.  It doesn’t taste good but provides a lot of calories per fluid ounce. 

Fuel Bag

Runner Lessons Learned: 

• Nathan fuel belt was great!  Bring extra fluid flasks so crew can just switch out flasks.  This would have made Stephanie’s job much easier allowing more time to just talk about my needs and how I was feeling and not be distracted with filling flasks.  I had ordered two extra flasks but unfortunately they didn’t arrive until we had left for Nashville.  BTW, mixing different flavors of Gatorade wasn’t an issue; I couldn’t tell the difference.
• Planning, planning, planning!  I was successful having good training and race plans.  I wouldn’t change my training plan if I did it over.  Not too much, not too little…..seemed just right.  Even though I used a very basic, low mileage, training plan.  I believe this is the key for me.  Run low mileage to avoid injury and still have a family life.  Taper to allow body to recover and be 100% on race day.  I didn’t wear myself out while training.
• When I drank Ensure Plus, I would drink the entire 8 ounces at a time. The taste is bad.  Just like on my training runs, I would be slightly nauseous until my stomach would digest some of it.  The feeling would dissipate after about 1 or 2 miles.  Maybe next time, try different flavors and attempt to drink over a period of time instead of all at once.  This was not a big issue.

• 

  Race Course Beside Cumberland River

  Too much asphalt and concrete!  As a result, my feet and legs took a pounding!  Would not consider doing another ultra unless majority of course surface is something other than asphalt and concrete.  Now I completed understand why majority of ultras are on natural surfaces.  Unknowingly during the race, I may have injured my left knee.  Following the race on 19 November, I cut my run short from 5 to 3 miles (3^rd time ever) training for 2013 Rocket City Marathon.  Beginning stages of runner’s knee.  I had gone backpacking (15-17 November) including a 13.1 mile run that Sunday.  Not as painful as runner’s knee training for 2013 Carmel Marathon but in the future, I will attempt to minimize doing long strenuous activities back to back like backpacking/running and running/biking.

• 

  Emergency Kit

  I had bad stomach cramps Monday following the race.  As a result, I went home early from work but believe it was gas pains.  First time I have ever had following race.  I will add Gas-X to Crew Emergency Kit.
• If I continue doing ultra marathons, I need a watch with longer battery life.
• The volunteers and fellow ultra-runners were very encouraging when I ran passed.  Several volunteers would look your name up based on bid number and would call you out by your name; nice personal touch.  I felt guilty that I was offering the same encouragement to the runners but I didn’t want to waste energy speaking…..I was very tired.  I will attempt to do better next time. 
• Would recommend race organizers have more volunteers for downtown street crossings and signaling correct running path.  It was very confusing at times. 

  Summary: 

I truly enjoyed my first ultra-experience.  As I gather more running experience, I realize each race is different and offers its own unique challenges.  Once again, Stephanie did an excellent job with planning (hotel reservations, crew emergency kit, etc.) and supporting me.  Most importantly, I was able to experience the race with Stephanie and Bailey.  They did a wonderful job crewing me.  Best crew ever!  Stephanie had a more stressful job getting to the aid stations than I did.  They were very encouraging, patient and met all of my requests.  One of my main concerns was they would get bored but fortunately, they said they didn’t.  I couldn’t have done it without them! 

I believe I could have gone a little faster or decreased my walking time at each aid station.  Based on feeling ok at the finish and my placement, I’m ready to sign up for my first 100 miler; probably sometime next year.  Time is running out.  I only live once on this big rock they call Earth travelling through space. 

I will continue setting personal goals, not limited to just running, for the challenge and life experience.  There are all types of challenges in everyday life.  I know it’s an old cliché, but I would rather fail trying than not try at all.  It’s just up to the individual to except the challenge and try.