Yesterday was the 2012 FebApple Frozen 50 Ultra at South Mountain Reservation near Maplewood NJ. There were multiple distances at this NJ Trail Series event – 10M, 21M, 50K, 50M. I was running the 50K.

This event is mainly on a 10 mile loop on very hilly technical trails, plus a 1 mile adder if you are running the 21M or 50K. For the 50K you do the adder 1 mile first, then complete three loops. Unlike last year (Blog post: 2011 FebApple Frozen 50), the trails had no snow on them. This meant more exposed rock, rock dance floors, mud and running water. A number of spots were borderline un-runnable depending on your tolerance for risk/high effort. There were some very steep downhills and uphills covered in loose rock. My feet were wet after the first 3/4 mile, and there was probably 2-3 spots on each loop where your feet were getting wet again. Since the event was multiple events over multiple loops, the course conditions deteriorated with each loop.

Here is a course map. S/F at the middle red X. Clockwise 10 mile loop from there. 1 mile starter loop around the S/F area.

Pre-Race:

The last few weeks have resulted in very little long training runs and mostly on flat terrain. Since December 10th, only (1) run above 14 miles and only (8) above 10 miles. So almost no event specific training recently.

AM: Early AM I had about 4 oz of ASEA. Then at about 6AM I have my UCAN fuel mix with some electrolyte powder added. Race time 7AM.

The Weather:

The weather was clear with temps between 35 (start) and 46 degrees. There were high winds swirling but a good part of the course was somewhat sheltered. The sun was out the whole time which could be felt dressed in all black. I started with a light hat, gloves/mittens, a long sleeve tech shirt, light wind vest, long pants, NB 110 trail minimalist shoes, and my water belt.

Overall I did not feel affected much by the weather. I was dressed well to stay warm but not get sweaty and the wind seemed to keep my torso dry. I also took my mittens off after like mile 3 so that was a good indication. Usually my frostbit hands need another layer at that early AM windy temp.

Course Management:

My overall time was 5:39:09.

• First 11 miles: 1:43:47 … too fast
• Next 10 miles: 1:46:57
• Last 10 miles: 2:09:05 … yikes, but this provided time to slow down and hyper-sense where the effort/tension was.

I got off course briefly twice, once following the pack at the start and once just not paying attention with no one else around. Maybe 0.10 mi. each time. As you can see I started way too fast.

Technique-wise I felt fine on the first two laps, but clearly I was not as efficient as I could have been:

• Head forward a bit looking down at all the obstacles. Tension in the neck.
• Arms winged out trying to add balance; this results in some rotation which tenses the shoulders, back and hips.
• Slouching down compressed as if there was extra “weight” on me; which ironically there was. I remember at one point noticing this at extending up by lengthening the back of the neck. I immediately felt better. At the same time a little wind came up behind me and I used the balloon imagery (Blog post: Being Run on a Hill) to take me all the way up this big hill. Unfortunately the heavy mental weight came back on my shoulders and I reverted back.
• Tense lower legs amongst all the obstacles.

I decided to use the third lap for some perspective/practice. By the third lap the mental lapses (not enough training, fast start, water, technique, focus, etc) started to catch up to me. Instead of trying to push through I decided to slow it down and ChiWalk the steep uphills and really sense where I was feeling tension and effort. When a part of your body is tired it becomes a flashing red light when you overuse it. This released some of the tension which allowed me to still run very well on the flatter and subtle downhill sections; and dance through the obstacles. I also decided on the third lap that “safety” was the priority. I have a lot of event and clinics coming up so this was no time to push or lose focus and create a bigger issue.

Aid Stations/Fuel/Support:

Each loop has an aid station at about mile 4 (at the S/F) then another aid station at about mile 7. Here is a summary of my water/fuel intake:

• First lap: Limited water which put me a bit behind. I set my countdown timer to take water every 10 minutes but ignored it a few times.
• Mile 11: About 2 oz ASEA followed by another mix of UCAN+electrolytes.
• Second lap: Conscious of taking more water. Was starting to get that brain fuel low feeling at the end of the lap.
• Mile 21: Two boiled potatoes with salt. Followed by about 2 oz ASEA.
• Third lap: Conscious of taking more water.
• Mile 23: Hammer Gel
• Mile 25: Electrolyte mix in water bottle.
• Mile 27: Hammer Gel
• Mile 28: Handful of M&Ms

There was great support and encouragement from everyone involved in the event. Another challenging event put on by NJ Trail Series. I think I like this year’s course better. Still not sure if I prefer the snow or the rocks …

Lessons:

A long challenging run can gift you a running or life lesson(s) if you let it. This event was again a big running technique plus mental focus stress test. There were so many challenges and distractions to maintaining efficient running form.

Some points to take to the next experience:

• Avoid competition when you are out of balance, seeking perspective or contemplating a major life decision. There is a good chance you will go out too fast burning off bottled-up mental stress and then you could be left with zippo … at mile 20, just sayin’.
• Avoid a very technical trail when your mindset is elsewhere. A technical trail can “force” you to focus but “forcing” anything is high risk.
• An easier decompression run is higher value, lower risk.
• We are how we run; we run how we are. If you run slumped all of a sudden, you might just have too much “weight” on your shoulders.
• I spontaneously starting counting my cadence (“right-two-three, left-two-three, right-two-three …”) in my head. It was not something I started to consciously do. I was just feeling effort and poof there was the internal sense to keep a light quick turnover.
• I also subconsciously shifted into uphill/downhill technique changes to reduce effort uphill and reduce impact downhill. Still amazed at how simple changes make sure a big difference and very happy to again notice the developing subconscious habits.
• If you want to know what it really feels like so can figure out where the unnecessary effort/tension is – and what to do about it … slow it down.

The Take-away:

Safe again universe, thank you for the lessons. The next target is the NJ Ultra Festival in four weeks which is a much flatter course.

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[The number again: total time: 5:39:09. 18th out of 60 finishers.]

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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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