Yesterday I participated in the Blues Cruise 50K Trail Ultra put on by the Pagoda Pacers. The event is just west of Reading PA at Blue Marsh Lake. The objective of this event was a low heart rate long training run as preparation for a larger event in November. What actually happened was of course slightly different. Here is a brief event description from the website:

“The Blues Cruise 50K 2011 will feature a new course. On giant 31 Mile loop around the lake featuring 95% single track. I believe this will be one of the coolest 50K courses around, and is only possible due to the great support of the Pagoda Pacers.”

Here is a map of the course (click on it for a larger view):

.

There is also a elevation diagram on the site, but it is only accurate to mile 15 since the course was changed for this year to a full loop. And the second half of the loop has a lot more elevation change than the first half.

Pre-Event:

I left the evening before after teaching a ChiRunning® clinic on Saturday afternoon. I arrived at the hotel late and … they were oversold and bumped me to the brand new hotel across the street. So an unexpected complimentary hotel night – shweet. Early Sunday AM started with about 6 oz. of ASEA and two bananas sprinkled with cinnamon (to slow the sugar absorption and limit an insulin spike). Then off to the start. This was the first cool (sub 45 degree) morning off the fall with a little drizzle. I checked in and was trying to figure out what to wear. I settled on shorts, a short sleeve tech plus a long sleeve tech shirt, my energy cloaking visor, old socks and New Balance 110 trail minimalist shoes. I started with my water bottle about 1/2 water and 1/2 coconut water.

Event:

Due to the recent storms and overnight rain, the course was very wet and muddy. At the start, the director mentioned much of the route was under water due to Tropical Storm Lee. The single track conditions included a significant amount of 1-2″ mud, short sections of 4-6″ mud, 6-8″ mud puddles, a stream crossing and a few very slick trail bridges (picture).

Specific Notes:

• In mile 1, my HR monitor strap was loose and slipped down around my waist. Not wanting to stop in this “event” I left it there and kept going. So I was flying blind without my heart rate on this “low heart rate long training run”. Nice.
• Miles 2-10 were relatively flat close to the lake level. Lots of mud which was a great practice for staying relaxed and not pushing off with my toes. My focus was interacting with the ground vertically over my mid-stance post. Staying relaxed was a big challenge due to a lot of sidehill mud and deep mud sections.
• At the mile 4 aid station, there was a 6″ mud puddle (picture). No way around it so through it we went and squish, squish. The shoes drained quickly.
• Over the first 10 miles I went out too fast for the run objective.
• At mile 10 there was a big hill and the terrain was progressively more up/down after this point all the way to the finish. Many of the uphills were steep enough that it made sense to (Chi)walk them. Many of the downhills were very steep so reducing impact via technique was a key focus. My quads are a little sore today as expected due to these downhills.
• At about mile 12, I had two handfuls of sacha inchi seeds (www.saviseed.com). I had been experimenting with these and thought I would slowly give them a try. I had another handful around mile 16. They seemed to work really well to give just enough carb with some good fat.
• At mile ~15, I had two Endurolyte electrolyte tablets. The temp was still cool but I was still sweating quite a bit.
• At mile 18 there was an aid station with the ultra runners’ oasis … boiled potatoes with salt. The potatoes were also at the remaining two aid stations. Always a welcome sign to see the potatoes knowing there will be an energy and brain food boost coming up. I also took a sip of coke for a little brain reboot.
• At mile 19 there was a stream crossing up to mid-thigh (picture, picture). The water was really cold and the legs felt refreshed on the way out. Shoes were clean(er) than before and again squish, squish as the shoes drained well.
• At mile 20 I finally stopped and fixed the heart rate monitor strap. The heart rate was between 140-155 for most of the remaining very hilly miles. This was a surprise since I thought for sure my HR was higher based on fatigue level. I guess all the low HR training runs lately are really helping develop a good base of aerobic capacity.
• At about mile 21 I started to tense up a bit and my energy was dropping. I had my typical “what am I doing here?” talk with myself questioning the ultraM concept and how it relates to my goal: increasing health. I had an eGel and snapped out of it by focusing back on hill technique and keeping my eyesight and energy forward.
• At mile ~23 I came to the next aid station. Potatoes again, sip of coke and a Succeed! electrolyte tab from the table. Similar intake again at the mile ~27 aid station.
• The last 6 miles my energy was building and aside from some tension I felt fairly strong and was taking advantage of the flats and subtle downhills. The steep uphills I mostly walked except for a few cases where I challenged myself to run them really focusing on technique.
• I finished with a fairly consistent and strong last mile and was happy it was over. The course was a lot more hills than I expected. The muddy conditions also added a good challenge.
• Right after I ate a little and headed to the car to change into dry clothes. At the car I had another 6 oz of ASEA and a coconut water. Then back to the finish to see others finish and get some more solid food in me.

Shoes at the finish:

They appear here cleaner than they were many times on the course. They went through the stream crossing and ran through some wet grass towards the end.

The Takeaways:

• At my next long training run “event”, I will have to be clearer to myself that it is a run and not an “event”. Repeat after me, this is a training run, rinse, repeat. Just because there is a start/finish line does not mean you have to try and keep up or stay ahead. Everyone’s goal is different. Stick to yours …
• There is a definite difference in my sense of efficiency, strength and balance. It seems all of the ChiRunning technique practice, cross training and aerobic base building is paying off.
• More work to be done on my fueling issues, but making progress all things considered. Given I went out too fast for the distance/conditions/terrain and burned too much fuel it was predictable. I was also teaching the day before so I did not have full control over what/when I could eat to prepare. I remember at about mile 8 thinking this is too fast; and wondering when I would start to feel it. Maybe it was all in my head.

Casualties:

• One pair of socks; they lived a good life and participated in many a run. RIP.
• As above my quads are a little knotted up, but otherwise I feel very good. Rolled them out and stretched after a long walk this AM. Plan to run a bit tomorrow.
• Lost about 3 lbs somehow. We are now in low level blinking red light warning territory. Eat! (smart!).

What is next?

Second long training run “event” in three weeks. Rest a bit early this week, then add a 20 long run or so next week, then taper back a bit before then.

Thanks!

Of course a big thanks to the RDs and all the volunteers. This is a great event; first rate all around. And a great post-race cookout PA style.

[Oh yah, the time: 5 hrs., 12 mins., 18 secs. Garmin FR60 foot-pod watch was accurate at 30.80 miles.]

[10/4/11 Update: Posted results show 40th out of 243 finishers ... and an easy run today to loosen up a bit. Feel really good; quads are still a little tight.]

~~~

Thoughts on this post? Leave your comment or question below and join the discussion …

Receive email updates for posts to this blog …

~~~

David Stretanski is a holistic health, fitness and wellness coach and Certified ChiRunning®/ChiWalking® Instructor. For more information on David, please see his About Me,Contact page or his website at http://www.eChiFitness.com.

ChiRunning® and ChiWalking® are registered trademarks of ChiLiving, Inc.

~~~