This past Sunday I participated in the Bimblers Bluff 50K Trail Ultra. The event is located just east of New Haven CT in Guilford CT. The objective of this event was again a long comfortable training run as preparation for a larger event in November. Other than knowing it was trail, I did not know much about the course. This of course resulted in a different experience dealing with adversity and testing mental focus; in the end it was the valuable experience I needed heading into November’s JFK50M. Here is a brief event description from the website:

“The Bimblers Bluff 50k is an off road foot race through several inter-connected woodland preserves in southern Connecticut. Consisting entirely of rolling forest roads or single track that can be extremely rocky, the course will provide a true test of the runner’s fitness and mental stamina. You should only consider entering this race if you are confident you have sufficient running experience such as having completed a recent road or trail marathon. If you have any questions or concerns about your ability to complete this race but would still like to enter, please contact the race director.”

The key phrase there being “extremely rocky”. I missed that when I signed up. The course is an out and back with a loop that goes through five different parks/preserves. Here is a map of the  course (click on it for a larger view):

Pre-Event:

The morning before I taught a four hour ChiRunning® clinic in central NJ. Afterwards I tried to get a good balanced lunch and was then on the road to stay at my parents house in CT. Dinner was a little lighter and off to sleep early. Sunday started at 5AM with about 4 oz. of ASEA and one banana sprinkled with cinnamon (to slow the sugar absorption and limit an insulin spike). Then off to the start with the crew master, my Dad, driving and supporting me on the course. The weather was about 45 degrees and overcast heading up to 55-60. I settled on shorts, a short sleeve tech shirt, light vest, cotton gloves, my energy cloaking visor, HRM, water bottle belt, one backup eGel, one packet of Hammer Endurolytes, old socks and New Balance 110 trail minimalist shoes. About 60 minutes before the start I had a packet of UCAN fuel powder in water. This is a low glycemic fuel source designed to manage blood sugar and aid in the burning of fat. I had tested it previously in training with great success; this was the first time I used it in an event.

My Dad also had two 2 oz. bottles of ASEA and three bottles of about 1 oz. of UCAN ready to give to me on the course.

Event:

The course started out with one lap around a school field, then onto the trails. The course was a mix of hilly single track and hilly carriage road – yes, hills and more hills. The single track was very technical with rocks, rock fields, roots, streams, bogs, puddles and a few spots of huge boulder climbing. The carriage roads were smooth-er but still had a lot of embedded boulders and loose rock. There was a constant need to pay attention to each foot placement and maintain position/balance. Not a lot of clear running room which presented a significant challenge to stay focused plus use all the hill technique adjustments to stay efficient. I decided to go visual this time and add my clockwise timetable notes to the map (click on it for a larger view).

Specific Notes:

• The single track was more at the start/end section and on the loop. The carriage roads were more in the mid-section before hitting the loop.
• About 5 miles in I was running and chatting with someone and we got off course by about 1/4 mile total. At least we were not the first ones to go down that wrong path. Two people ahead started it!
• My Dad parked at Aid Station 2. Met me there then ran to Aid Station 3 and met me there. Then ran back to Aid Station 2, then hiked into the ~mile 23 turn point. He redirected at least a handful of runners who missed the left hand turn back to the finish at the bottom of the loop. He met me there, then hiked back to the car. He asked me if the whole course was like that trail; yep that is the deal. The look on his face was priceless; he could not believe we were running those trails … without falling.
• At mile 17 I was tensing up a bit … that means electrolytes so I took some Endurolytes. That helped a little but not completely. Had some ASEA a bit later and that did the trick.
• I was wearing my Heart Rate Monitor and was trying to keep my HR between 135-155. This worked for a while but some of the steeper hills bumped it up. Overall not bad though. I was able to run at a relatively low HR for most of the time.
• Afterwards I had another 4-6 oz. of ASEA; as I have experienced before ASEA really keeps my cells humming along efficiently creating energy and dealing with the exhaust of my activity. Both on the course and after; result: aerobic capacity and limited recovery. Contact me if you want more information on ASEA.

Casualties:

• I kicked a few rocks with my left big toe; so far no lingering effect of that.
• My lower legs wanted to tense up due to the terrain; I had to keep constant focus on feeling my structure aligned and my lower legs relaxed. Tweeked my ankles a few times but no injuries with the relaxation. Also tweeked my hips a few times on a sidehill slip, but again nothing noticeable after.
• I got a blister in between two toes in a usual spot. I noticed it forming around mile 9. When I relaxed my foot inside my shoe the sensation stopped. Just a wee bit tense conditions perhaps …
• I have some very slight tightness in my quads, but not a big deal. My steep downhill technique adjustment really saved my quads this time after I tortured them three weeks ago (Blues Cruise 50K). Progress!

The Takeaways:

• As a long training run “event”, I did a better job at sticking to my goal. I do feel like I went out a bit fast for a course I did not know, but I think it was good preparation for JFK50 to work through the adversity. This entire course mimics the 13 miles of AT I will need to run during the JFK50 in four weeks.
• ChiRunning Focus 1: Feeling my center with each step. My center is my structure (foot, leg) through my core. Every step was aligned structure, engaged core … and relaxation everywhere else.
• ChiRunning Focus 2: Hill technique; uphill arm swing adjustments and downhill fluidity. Steep uphills I sidehill walked to keep my heels down/calves relaxed. Steep downhill I did a better job of reducing stress on my quads with my position. My quads feel much better now than after the last hilly 50K (Blues Cruise) three weeks ago; virtually no soreness at all.
• Focusing on your arms reduces effort and tension in your legs.
• It is more efficient to run a hill than to walk it. If you must walk a hill, short steps to keep your hamstrings and glutes out of it … ala ChiWalking®. Unless your head is fuzzy, you are refueling or taking water … run the uphills.
• In the trails, my arms get ‘winged’ out trying to add balance. This creates rotation in my shoulders. I really need to focus on keeping my elbows low; like I have little sandbags hanging from them. Or “elbows low, hands up”.
• The combination of UCAN, ASEA and some gel worked really well. UCAN was the steady fuel source. ASEA kept my energy up and helped to release the tension at mile ~20. And then it was just a matter of keeping my brain happy. The boiled potatoes definitely topped off the tank; I finished really strong and clear headed.

What is next?

My target fall event, the JFK50M (2010, 2009, 2008), in four weeks. Rest a bit early this week, then add a 20+ long run or so late next week, then taper in the last week prior to JFK50. Rest, cross train, breath …

Thanks!

Of course a very big thanks to the RD and all the volunteers. This is a one great event on a scenic course and great support. A special thanks to the ladies at Aid Station #5. With 2.5 miles left, you completely made my day. And not to forget the crew master, my Dad; thank you for spending the day with me and supporting my goals.

[And  ... the time: 5 hrs., 56 mins., 04 secs. - 28th out of 130/136 finishers/starters. Garmin FR60 foot-pod watch was way off on distance after getting stuck a few times on 2:10 min/mile pace. Imagine my surprise looking down and seeing that ...]

[10/25/11 Update: Monday I was on my feet for 6 hours teaching ChiWalking; high energy ... and an easy run today to loosen up a bit with a gym core workout/stretch. Feel really good; just a touch of quad tightness which I foam rollered out today. On both mornings my waking pulse and Heart Rate Variability (http://www.myithlete.com/) measures were normal! Certainly expected some indication of fatigue, but no. Bazinga.]

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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.

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