EnerChi Fitness Blog » Events

2012 NJ Ultra Festival Summary

echifitness — Mon, 26 Mar 2012 20:23:55 +0000

This past Saturday was the NJ Ultra Festival at the Sussex County Fairgrounds in Augusta NJ. There were five events: 100M, 100K, 50M, 50K and Marathon. I was running the 50M event. This was my sixth ultra at this distance.

The event is a 10 mile route repeated to make each event distance. There were also partial laps to make up the one, six or two mile add-on distances. There was an aid station at the 6 mile mark. After each out and back you returned to the Start/Finish area which also provided aid. Each route started via a fairground road for about 1 mile, then right onto a utility maintenance trail for about 1.5 miles to a turnaround. Then back across the entire trail length subtly downhill for about 3.5 miles to the 6 mile aid station turnaround, then return back subtly uphill for about 2.5 miles to the trail entrance point. At this point, a right turn leads you to a few small hills on the fairground road/field for about 1.5 miles to get back to the start/finish.

Course map is shown below. Base map courtesy of NJ Trail Series here: [Course maps and summary].

The utility maintenance trail goes from the bottom left to the top right. For the most part the course was all runnable. On the maintenance trail there were a number of small stream crossings, mostly old bridges, and a few very wet and muddy areas. The maintenance trail was, shall I say “unmaintained”. Meaning the surface was not like a tow-path or like a single track trail under regular use. So runnable but uneven in a lot of places. Also some water/mud and slippery sidehills.

The nature of the two out and back routes had you crossing runners all day long which provided a nice boost to encourage each other. There were five events and about 250 runners total out there at some point.

Pre-Race:

The 50M event started at 7:15AM and I arrived at about 6:15AM. I had arrived the afternoon before, picked up my packet and stayed locally at a hotel. Some people camped out.

For pre-fuel I had a cocktail of UCAN + Vega Pre-Working Energizer + Nature’s Sunshine Solstic Electrolytes at 6:15AM. I also had about 4 oz of ASEA earlier upon waking.

The Weather:

It was about 55 degrees at the start. I started with a visor, a short sleeve tech shirt, a pair of light arm warmers, short pants, Inov-8 F-Lite 195s, water belt, and a Garmin 610 watch. This was the first time I would run an event with a GPS watch.

The temp probably reached 65 with some sun and a breeze out of the east initially, then turned from the west.

Course Management:

For the first ~3 laps the three leaders ran together and we chatted a bit.

The first lap was in 1:23:47. Too fast vs. my target which was between 88-90 minutes. The GPS watch was a great resource … next time I might actually pay more attention to it.
The next lap was 1:26:32 after some added aid time. I had two Endurolytes at mile 16. I added some fuel via a UCAN/Vega mix at mile 20+.

At about mile 28.5 I took a little fall and paused to regroup and the 2 others continued on.

That third lap was 1:35:40 after I regrouped and walked a bit up the hills just off the trail. I had two oz. of ASEA at mile 21. Plus two more Endurolytes at mile 26. I was starting to wonder if I was getting enough water or taking in too much electrolytes. The sun had come out and it was warming up. I removed the arm warmers on this lap.

The fourth lap added more aid time with some tightening up. I did a little run/walk when needed, but was still comfortable running at a good pace. I started to use a few added focus points to make some adjustments (see below).

The fourth lap was in 1:41:46. I had a Hammer Gel at about mile 32 then again at mile 37. I wanted to make sure my brain was fueled and that was not the source of the tension.

The fifth lap added a little more run/walk to manage energy and help let the tension release. Still comfortable running at a good pace.

The fifth lap was in 1:44:59. I had a Hammer Gel at about mile 40, 45 and 48. I also had an Endurolyte at about mile 42. I could tell I had too many electrolytes at mile 46 when I noticed salt all over my face.

I finished fairly strong maintaining distance on those behind me. The out and back nature of the route allowed you to see who was where (and what event they were in by bib number).

ChiRunning Focuses:

Aside from my primary technique focuses of position, feeling my core with each step, a light turnover and a efficient arm swing – I started to add in a few more specific focus points on the last two laps:

Whenever I paused to walk a bit, I really focused on my ChiWalking to allow me to reset on position, an active core, relaxation and fluidity. Then when I wanted to start running I imagined the video images in the ChiWalk-Run video. This helped me fall back into running while maintaining the relaxation/fluidity. I mainly paused to walk through any obstacles (bridges, ruts, mud, water, etc.) and then tried to run to the next obstacle.
Starting on the subtle uphill about mile 32, I focused on Arm Swing synced with Breath using the concept of “Gathering and Issuing”. Although I have been using this concept for some time, it was just published in the new Chi Marathon book (chapter 4 and 9) for the first time. I continued to use this even on the subtle downhills.
I focused on a few “Physics” related focuses I have been working on. This is basically considering what I can do to “feel” momentum and reduce resistance, but I will be sharing some details on these focuses in upcoming blog posts. This “feeling” of momentum was a great way to keep me running when I wanted to walk. It helped me realize how effortless (read “less effort”) it was to keep running vs. walking.
I focused on my mindset. At one point an affirmation popped into my head. As soon as I did that my I felt myself lightening up and I am sure I was a little taller. Hmmm.

Injury Report:

My bruised left foot from December’s 50K was fine. A little tentative on it but it was not aggravated even though there was plenty of opportunity for it.
My lower legs and feet are a little sore which is to be expected on the uneven and unstable terrain.
My core muscles are sore, but that is actually a good sign since they did most of the work.
Otherwise moving around after and the following day ok, but with some overall fatigue. See updates below.

Overall:

Overall my time was 7:52:44 for a 24 minute distance PR. I was 5th overall out of about 50 starters. I was undertrained on distance with only three 20+ runs since the new year, but well trained on technique supported by a lot of core strength focus.

Another great running lesson which transforms the mile 43 “what am I doing here?” question to looking forward to the next test on which lessons you really learned and which ones will provide yet another gentle whack to the head.

Of course a big thanks to the RDs and all the volunteers. This is a great event which brings out the best in the NJ running and ultra running community. We are very lucky to have these events in NJ. I will be back.

[March 25th Update: The day after a did a short run to the gym, a nice rollout/stretch, then a few mile run around town. I was definitely feeling fatigued but moving well. Just some soreness in my lower legs and core as noted above.]

[March 26th Update: Fatigue is lingering, and legs feel very loose and ready to run. Plan to do a normal group run tomorrow.]

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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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2012 FebApple Frozen 50K Ultra Summary

echifitness — Sun, 26 Feb 2012 19:35:46 +0000

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

~~~

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2011 Running Year in Review

echifitness — Sun, 01 Jan 2012 13:31:14 +0000

A very happy, healthy and prosperous New Year to all. A brief post on the 2011 Running Year …

Running Focus

My primary focus was and probably always will be to run (live) healthy, both physically and mentally. Events are tests of health, not of fitness (related blog post). To increase health, I focused on the following points this year:
- ChiRunning efficiency; mainly through a core strength training program and sensing how that supports efficient alignment, increased relaxation and confidence through balance.
- Aerobic efficiency, by developing an aerobic base by running slower at a lower heart rate to enable running faster/longer at a lower heart rate.

Events

I participated in eight events this year with seven ultra marathons, with two DNFs early in the year. The biggest lessons came from these DNFs and set me up for success later in the year. The primary target (JFK50-November) event resulted in a 38 minute PR, a good sense for what is working, a new outlook on what is *now* possible and a few areas to focus on. Here is a blog post link:

- WWU 50K DNF (January)
- FebApple 50K (February)
- NJ Ultra Festival 100M DNF (March)
- River to Sea Relay (July)
- Blues Cruise 50K (October)
- Bimblers Bluff 50K (October)
- JFK 50 Miler (November)
- Staten Island Trail Festival 50K (December)

I have the same events planned for early 2012. An ultra marathon in each Jan, Feb, March. The rest of the year is TBD, but I would like to go back to the JFK50 (the 50th annual) in November. It would be my 5th consecutive JFK50.

Mileage

I increased my total mileage just slightly from last year. Below is a graph of mileage by week for the year (click on it to enlarge). The blue is the weekly total and the red is the weekly long run.

Mileage by Week notes:
- Total miles for the year: 1745 or 33.5 miles per week on average. This was about 75 miles short of my 35 miles/week target. But these stats do not include the amount of running I do while instructing.
- The first 8 weeks of the year had many safe running challenges with snow jammed trails and sidewalks.
- Week 11 was the the NJ Ultra Festival 100M (DNF at 64 miles, logged at 52 miles running).
- Week 46 was the JFK 50 Miler.
- The first week of the year is a partial (~1/2) week.
- The last week of the year was disappointing with a unusual (for me) head cold. It was probably a divine message that I needed to rest more after (4) challenging ultras in 2 months, 10 days.

2011 Take-aways

So what did I learn this year? Here are just a few of the many lessons:
- Balance in *ALL* things.
- Core strength, core strength, core strength – it is the base of your potential capability. Look for blog posts on this coming soon.
- Running relaxed with a lower HR works. Running tense (“fight or flight”) has the physiology thinking about survival, running relaxed allows the body to build health with low stress.
- You don’t have to run a lot of miles, or *hard* miles, to run well.
- It does help to stay focused on posture and form all day long, not just when you are running.

2012, What is Next?

- Keep doing what you are doing.
- Similar schedule to 2011, maybe a *few* more tests (events) …
- Get flexible: Yoga, sun salutations, resistance stretching. This is a key element of getting to my next level.

~~~

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

~~~

2010 Running Year in Review A very happy, healthy and prosperous New Year to all....
2009 Running Year In Review A very happy, healthy and prosperous New Year to all. ...
2008 Running Year In Review A very happy, healthy and prosperous New Year to everyone. ...

2011 Staten Island Trail Run Festival 50K Ultra Summary

echifitness — Sun, 11 Dec 2011 22:33:19 +0000

Yesterday was the 1st Annual Staten Island Trail Run Festival at Willowbrook Park. I had just heard of this event 2 weeks before; and at first I thought … a trail 50K on Staten Island? … where? Well, it turns out there exists The Greebelt – about 2800 acres of parks and natural areas with an interconnected trail system. This event was only three weeks after my JFK50 Mile Ultra, but I could not resist the opportunity to explore a new area. My recovery after the JFK50 was minimal and I was comfortable getting back out there for a long event. I planned to use it more as a training run to safely explore a bit at first, then consider the safe plan from there.

Here is a brief event description from

the website:

“The 50 K and 25 K are technical courses with exposed tree roots, rocks and lots of ups and downs. The 10 K course has some elevation, exposed tree roots and rocks. The 5 K course is a relatively flat course with some elevation and many exposed roots and rocks. The course is marked with ribbons; follow instructions for navigation given at start line.

Aid stations with water, cola, sports drink and snacks will be located throughout the course. Several of the aid stations will have restroom facilities. There is approximately 2,300 feet of gain for the 25 K and 4,600 for the 50 K course. The trails, as of November 20, are in great shape. There are several street crossings, some of which will be monitored by volunteers. It will be the responsibility of each runner, however, to ensure a safe crossing.”

I am very comfortable running technical single track trails and hills, so the only thing which caused a bit of a pause was the very wet conditions caused by the recent heavy rainfall. But I thought, how bad could it really be … well, more on that below.

The course is an out and back with a big loop; the 50K event is two laps. Here is a map of the course (click on it for a larger view); red line starting from the left, then on the loop counter-clockwise:

Pre-Event:

Sunday started at 5:30AM with about 4 oz. of ASEA, then a few warmup exercises. Then out the door to the start about 6AM for the 45 minute drive. The weather was about 32 degrees and with a high expected to be around 44. I settled on long pants, a long sleeve tech shirt, light vest, tech/cotton gloves, hat, water bottle belt, one backup Hammer Gel, old 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 carried a 2 oz. bottle of ASEA and one bottle of about 1 oz. of UCAN with me in my water belt. The item I forgot was my Hammer Endurolytes. I had left them in a drop bag at the start/finish/loop point by mistake; perhaps thinking I would get them after the first lap.

Event:

The course started out with one lap around a pond, then onto the trails, then back around the pond, then onto the main trail out onto the main loop. The course was almost all single track, some very technical spots and generally hilly. The biggest challenge was the water/muck/mud on the course. In many locations the only choice was to run through 6-8″ of water/muck/mud. In the first 1/2 mile we had our first taste, and the cold water woke me up completely.

The wettest portions where near the start/finish, and on the main trail getting to the loop, and then again in a number of spots on the loop. It seemed just about the time the feet were drying out and warming up, another cold bog appeared. Otherwise I was dressed well, regulating heat on the southern faces and zipping up on the hill tops in a decent breeze.

Specific Notes:

First lap: Comfortable pace but not enough fluid taken and no fuel added. Elapsed time was 2:18:xx.
At some point early on I crunched my left forefoot between two rocks right at the first metatarsals. I could feel it was sore, but could not tell how bad it was since my feet were cold and a little numb.
Lap loop point: At the loop point you come out of the woods past the start/finish and go right onto the next loop. But my drop bag was 50yds off course … so I ran right by it to the aid station. Here I had my 2 oz. ASEA and my 1 oz. of UCAN in water. I started the second lap running fairly comfortable.
About a mile later, I realized I was tightening up a bit and knew I needed electrolytes. Then I realized my Hammer Electrolytes were behind me in my drop bag at the S/F and I would need to do the second lap without them.
About mile 19 I had my backup Hammer Gel for a little fuel bonus and because I knew it had a little bit of electrolytes in it.
At the mile 23 aid station I had a sip of cola; and packed three pieces of chocolate.
I was a little tight here but still running well. I added the chocolate a piece at time over the next few miles just to keep the brain happy.
At around mile 24-25 there is a interesting course turn up a 30′ steep climb (meaning hands and feet “climb”). This also existed on the first loop. At the top is a great view for about 25 yards and on the back side shortly thereafter is a steep steep 60′ descent at probably 50-60 degrees. Off to the right is a helper rappell rope. So here it gets interesting. I reach for the rope pushing off with my left calf, … and it cramps locking completely and I can’t move. So I am on this descent and my left leg is non-functional. I am lying back against the hill and trying to get my water bottle from behind me. I finally get it and take (3) big gulps of water … and about 5 seconds later the calf releases. I stand up and let the rope help me down. After that the calf was tense but luckily I don’t run (aka. ChiRunning) using my calves so it did not really slow me down too much.
At the mile 27 aid station I had another small sip of cola.
I finished fairly strong running about 5-6 minutes, then walking for 30 seconds. The run pace was between 8:00-8:30 when the trail allowed it. The walk was to relax out a bit, gather some energy and reset.
Second lap overall: quite a bit muddier than the first with all the runners on the trail. Elapsed time: 2:43:xx. A bit slower but all things considered a solid effort.

Lessons:

When I got to about mile 17 I realized my legs were tightening up and I needed electrolytes, I initially thought the second lap was going to be long, very long. I also knew there were no salty foods or electrolytes at the aid stations. So I started to practice the tools from my ChiRunning toolbox to limit my muscular effort/tension:

Focus effort elsewhere: First on feeling my center (core) through my one-legged posture stance, then on an efficient arm swing for the terrain. All my focus was on my center and my upper body. I also focused on relaxation from my pivot point and allow pelvic rotation/hip extension, particularly on the runnable downhills.
Match my cadence: With arm swing effort and breath so that I was resting/breathing in more than I was working/breathing out.
Going with the “external force”, the course: I resisted the bogs less, picked my spots to be selective/safe and just focused on a light, quick turnover with balance. I ran right through more muck on the second lap. I realized once the feet are wet you might as well just run relaxed and efficient through it; the energy cost to “try” to dance around is just not worth it. The challenge was trusting there was not danger lurking under the water/muck.
ChiWalking: Whenever I walked I really focused on the ChiWalking technique to help release more tension. I remember a specific point around mile 21 where I was walking up a subtle incline and then fell into my run in the same way the new Chi Walk-Run DVD explains it. The carryover relaxation from the walk to the run was significantly greater; and I started to use the same transition exercise from then on.
When walking: Relax the glutes/hamstrings/calves by tightening them, then releasing them. Then concurrently focusing on effort in the core.

At mile 17, I was beating myself up about forgetting the electrolytes for a few moments. Then I somehow decided to make lemonade out of a potential lemon … and created a good learning experience. Thank you universe for that. It is through adversity that we often get to experience, feel, and understand more to serve us in the future.

Casualties:

One pair of old socks as expected.
Possibly one pair of high mileage running shoes … a favorite shoe right now so I might try to de-spooge some lift back into them.
Crunched left foot. Seems okay the day after.
Sore left calf where the locked cramp was. Should be runnable tomorrow.
Tweaked left hip on a sidehill mud slip into a trail river.
A whole bunch of pricker bush scratches on pants, shirt, top of head, and one across my right cheek. Most occurred on the first lap as I was resisting the bogs and trying to skirt along their edges.
Sore core … this is one I always want on this list. A sore core after a long run means I was running more from my center and building that capability in the motion in which I wish to use it.

What is next?

The next target is the Watchung Winter Ultra 50K in four weeks. I am reconsidering this based on how I feel in the coming weeks; and how much holiday nom nom occurs. My body says no problem, my brain says maybe it is time for a pause after (4) ultras in three months. Short term: run again tomorrow, rest a bit early this week, then get back to 30+ mile weeks through the holidays. Then decide, taper.

Thanks!

A big thank you to the RD and all the volunteers. The event was well managed and the course was very well marked. While running the course I also considered that getting the park system OK to run the event in these conditions … allowing so many people on the trails is not always a given. So a big thank you to all involved.

*Finish line photo above courtesy of Greenbelt Conservancy via Facebook. Thank you Dorothy.

[And ... the time: 5 hrs., 00 mins., 38 secs. - 5th out of 21 finishers/45 starters. Garmin FR60 foot-pod watch was way off on distance after getting stuck a few times. I guess the foot-pod does not work well under water ...]

[Day After Update: Body feels good but a little fatigued. Left calf cramp is still a bit tight. Otherwise fine.]

~~~

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

~~~

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JFK 50 Mile Ultra 2011 Summary

echifitness — Tue, 22 Nov 2011 23:41:59 +0000

The 49th Annual JFK 50 Mile Ultramarathon was this past Saturday November 19, 2011. It was my 4th consecutive JFK50 (see previous year’s summaries: 2010, 2009, 2008). This year’s training approach resulted in a course PR by 38 minutes over last year.

Preparation:

Preparation this year was very different than in previous years. My training for this event began way back in May when I started a 3-4x/week core strength training program. The main focus was core strength, but I also did a lot of overall strength training. The core training consisted of exercises like planks, Bosu ball and exercise ball balances, TRX suspension to name just a few exercise types. I could feel as I was getting stronger I was using my legs less while increasing pace. Most of my fall run training focused on aerobic base via a low heart rate (See Phil Maffetone’s Article on Aerobic Training). I also scheduled two long events 7 weeks (Blues Cruise 50K) and 4 weeks (Bimblers Bluff 50K) prior to the JFK50. My last long run was two weeks before at 25 miles. My goal was to again train on technique and not do too many miles or too many long runs. I tapered about one week with a 15 mile week.

Another main area of focus was fueling. I have had many problems with bonking in the past so getting my fuel right and getting my body to burn fat was a key consideration. I was experimenting with UCAN, plus continuing to use a supplement called ASEA that supports the body at the cellular level. I also tested Hammer Endurolyte for electrolytes.

Race day started with 6 oz. of ASEA and a packet of UCAN in 16 oz. of water.

The Course (as described on the JFK 50 Miler website), maps:

“The first 2.5 miles are on a well-paved road that climbs up 500 feet to meet the Appalachian Trail. The next 13.0 miles basically (except for two miles of paved road between 3.5 and 5.5 miles) follow this rolling and sometimes very rocky section of the famous North-South footpath. At approximately 14.5 miles the course goes down a series of steep “switchbacks” that then crosses under Rt. 340 and connects with the C&O Canal towpath. The “Canal” section of the JFK 50 Mile is 26.3 miles (from 15.5-41.8 miles) of almost totally flat unpaved dirt surface that is free of all automotive traffic. The JFK 50 Mile route leaves the C&O Canal towpath at Dam #4 and proceeds to follow gently rolling paved country roads the last 8.4 miles to the finish.”

The Weather:

The weather started overcast with temps between 30 (start) and 55-60 degrees. At one point on the towpath section there was a brief headwind as the path weaved its way along the river, but for the most part it was a calm day.

Again this year I was also very lucky to have my father join me as my crew so I had the option of changing gear along the course. I started with a tech hat, gloves, long sleeve tech shirt, light wind vest, shorts, running pants, NB 110 trail shoes, Garmin FR60 footpod/HRM watch, my water belt and a backup Hammer Gel.

The Start:

The first section is 2.5 miles of road to the beginning of the AT. An uphill with one dip and then up a very steep 500′ hill. Using a low (ChiRunning) gear with an energetic breath/arm swing focus I went right up the hill with little effort. I remember getting near the top and noticing I was breathing very comfortable. The uphill split at the AT was a least a minute faster than last year.

The Appalachian Trail (AT):

The next 13 miles you are on the AT; this year with the leaves were just down adding a bit more challenge. At first, some double then single track. At mile 3.5 there is a fluid aid station where you move onto a paved park road for about 2 miles. On the park road, there are a number of steep hills. This year I ran more of these hills very comfortably. A few very steep short sections I decided to walk. Actually I Chi-Walked (ChiWalking) them for efficiency. At mile 5.4, you go back onto the single track until we pop out briefly at an aid station/crew location at about mile 9.3. I was able to unload my pants here to my Dad; and had 2 oz. of ASEA. I packed away more ASEA and UCAN for use later. From there we go back onto single track for the next 6 miles.

This second section of single track is extremely technical in spots. Lots of rock fields which can be mentally exhausting; but this year I was able to stay much more relaxed. I really focused on feeling the strength of my center with each step. kept my cadence up and always opted for a shorter step. At about mile 14.5 the trail heads down a very steep decline. At this point I paused, had two Hammer Endurolytes electrolyte tablets with water, and started again in a space where no one was close behind me. I remember noticing about half way down the 18 switchbacks how loose I felt and thinking how much my “center” focus and strength training had allowed this.

My goal was to get off the AT at the 15.5 mile aid station between 2:30 and 2:45. I arrived at 2:36 and left the aid station a few minutes later after 1 oz. of UCAN mixed in water and a sip of cola.

The C&O Canal Towpath:

The towpath is upriver (read slightly uphill) for 26 miles. Again the leaves were just down adding some distraction but it was fairly safe with only a few rough areas. At the beginning I felt more relaxed than in any of the previous years; and started out running about an 8 min/mile pace very comfortable. I knew this was too fast at this point in the run. My goal was to run a 4 hour marathon on this section which is about a 9 min/mile. But I was having trouble slowing down. I came off my lean to stay relaxed but kept creeping back to this pace. I decided to stop fighting it and just try to run comfortably between 8:30-9:00 on average including short intervals of (Chi)walking.

About every three or four miles there was an aid station on the towpath. I stopped briefly at most of them to refill my water bottle and for a sip of cola. Here was my other intake on this section (approx distances):

Mile 20: 2 oz. ASEA
Mile 27: Met up with Dad, had a small piece of dark chocolate, he gave me a water bottle with 1/2 coconut water and 1/2 water.
Mile 30: (2) Hammer Endurolytes plus 2 oz. ASEA
Mile 32: Hammer Gel
Mile 34: 1 oz UCAN mixed in water.
Mile 37: (2) Hammer Endurolytes
Mile 38: Met up with Dad, had another small piece of dark chocolate, he gave me another water bottle with 1/2 coconut water and 1/2 water.
Mile 41: Hammer Gel

Mile 41.8 is the end of the towpath. There is an aid station there and a huge dam across the river. I paused for a moment taking in the view and thought how did I get here? It was 6:57 into the run, the fastest I had ever been to this point.

The Roadway to the Finish:

The last 8.5 miles is on rural roads with hills. Per last year “Call them ‘gently rolling’ if you want, but not after 41.8 miles.” … but this year they actually felt like gently rolling and not like “hills”. I was happy to be off the towpath and started comfortably around an 8-9 min/mile pace. My energy and focus was consistent as a ran well but (Chi)walked a bit to release some tension focusing on my midback pivot point. As the tension released, I was able to run more and with more pace. My run pace increased between 6:45-8:00 over about 5 min intervals with about a minute walk depending on the terrain. I made sure I fueled well to keep up my energy for this push to the finish:

Mile 44: Sip of cola and a cup of boiled potatoes with salt
Mile 44+: (2) Hammer Endurolytes
Mile 46: Sip of cola
Mile 47: Hammer Gel
Mile 48.5: Sip of cola, a few M&Ms

From Mile 48.5 I started off downhill, really let myself go and let my stride extend out the back. One turn and a last little uphill and then you can see the finish line.

The overall result: A course PR(*) by 38 minutes.

The Difference:

How did this happen? In a word, Efficiency. I became more efficient in some key areas:

ChiRunning Technique Efficiency: I was running more from my center through core strength which allowed my legs/arms to relax and move freely. My hill and trail technique was also focused on this same concept of balance/relaxation over your “center”. Less muscle, less tension creeping in. I also used a few mental tricks to energize myself. One of them is related to syncing your breath with your cadence/motion; which is very powerful particularly on the uphills. More on that in a future post.
Fuel Burning Efficiency: I had trained my body to run aerobically at faster paces/stress levels so that I could still burn fat.
Fueling Efficiency: I found a fuel (UCAN) that helped me manage my blood sugar so I could burn fat longer. I also modified my daily diet to focus on stabilizing blood sugar. After I did that my daily energy and running endurance increased dramatically.
Cellular Efficiency: I had supplemented my body to support efficiency at the cellular level with both ASEA and the Hammer Endurolyte tablets. My cells were able to generate energy and process the exhaust of my activity quicker.

The Ongoing “Practice”:

As always there are potential improvements to be considered, tested and implemented to further enhance my running and overall health:

#1 Mistake: Taking that sip of cola at mile 15.5, ugh. I am convinced that without that decision I could have run even better with more blood sugar balance. At the time I was programmed to avoid the bonk and keep the brain fueled at all costs. That one little sip led to one at each aid station which became a blood sugar roller coaster ride. I think it is very possible I could have run the whole event on UCAN alone, but I could not trust that just yet. Next time … (yes Mom, there will likely be a next time).
Arm Swing: When I get onto technical trails (or mud, snow, ice), my elbows wing out. This happened on the AT and it took me some time to get my elbows back down on the towpath. When I get a little tired, my arm swing range of motion reduces and they start to dance more than swing. Without the balance of the arm swing, I lose balance and tense up. The focus of syncing my breath/cadence with my arm swing fixed this, and I kept coming back to it in the later miles.
Tall Posture: Had to keep reminding myself to extend the back crown of my head up. Most of that comes from writing long posts like this …
My right foot likes to run tense. The typical blister started to form again “suggesting” I relax my toes. Thank you, got the message. At the same time, my right inside heel felt a twinge. Definitely got that message. Relaxed the foot and both disappeared.

The Take-away:

Similar to last year with different lessons, “You can’t help but learn a lot in 8 hours of ‘practice’. You also learn a lot about yourself …”. Mr. Jim Rohn used to say “Set your goals not to achieve the goal itself, but to become the kind of person you need to be to achieve the goal.” The goal is temporary … who you can become lasts forever.

Special Thanks:

The volunteers and spectators across the course were again beyond any expectation. Plus the support from my family, friends and colleagues was great. The previous weekend’s meeting with my ChiRunning colleagues and then all the notes/online posts really had my energy high. Many of you were out there with me during the run. Thank you all.

Another very special thanks to my Dad for making the trip with me and providing the support to help me implement a plan and once again experience a great running/health/life lesson.

~~~

Update: In the days that followed I have felt good physically, but tried to rest more after not sleeping much the night after the run. On Monday I ran to the gym, did a roll out/stretch out and then ran around town for a few miles; about 3 total. Feel really good, almost freaky good. A few tight spots which are good indicators of what to work on, but overall very little recovery.

Ran again Wednesday about 5 miles around town; and then again Thursday about 10 miles on the trails.

[* If you really need to know the numbers: total time: 8:17:49, average pace: 9:58. Finished 121 out of 941 starters/864 finishers. 33rd out of 223 AG. That's top 15%!]

~~~

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2011 Bimblers Bluff 50K Ultra Summary

echifitness — Wed, 26 Oct 2011 01:48:15 +0000

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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~~~

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2011 Blues Cruise 50K Ultra Summary

echifitness — Mon, 03 Oct 2011 22:47:39 +0000

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.]

~~~

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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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2011 River to Sea Relay Summary

echifitness — Mon, 01 Aug 2011 20:04:19 +0000

This past Saturday was the River to Sea Relay from Milford NJ to the beach in Manasquan NJ. The course covers 89+ miles with a seven person team; each person does two of fourteen legs varying from 2.5 to 9.25 miles over varying terrain. Each team’s start time is based on our reported 5K PRs so that all the teams finish at the beach at about the same time.

Team below from left to right is: Dan and Melissa (Team Fowler, co-pilots & strategery-ists), Lori, Joe, Diana, Lauren and me. The team started at 7:25 AM and finished at 7:27 PM. Overall ~12 hours for ~90 miles is about an 8:00 min/mile pace on average. The weather was clear with temps from high 70s at the start to mid 90s in the afternoon. It was not too humid but the sun on a very exposed course certainly added to these temps.

And we are off …

[Lori, Diana and Joe start us off with three speedy legs from Milford to Lambertville.]

I had not raced for pace is some time; and certainly not at these distances. I could feel a little apprehensive about the day earlier in the week. Then just before my first leg I felt a few butterflies and a very dry mouth. Game on to run well and safe first, fast second.

First Leg: I started my first leg (#4) at 9:48AM. This leg is 8.6 miles through Lambertville and then across to Route 31. This leg is affectionately called “The Beast” for good reason. It starts out with about a mile through town, then turns up Route 518 for a 300′ climb over about 1.5 miles. Then rolling open farmland with little shade and one more dip+climb just so you don’t ever forget it. Then a gradual 1 mi. downhill to the exchange point.

Given support restrictions on this leg I carried water and was able to get a fresh bottle from our support vehicle at about mile 4. At about mile 7 I took my last warm swig of water and wished I had more but nothing to do now but finish the leg. Even after all that water I was still dehydrated when I finished. Lots of water and two Hammer Endurolytes right afterwards plus about 4 oz of ASEA about 20 minutes later.

[From here I pass off to Dan followed by Lauren, Melissa, Diana ... and Joe taking a particular harsh beating on the longest leg in the hotest temps. In this midday heat everybody stayed safe and hydrated. Then Team Fowler completes legs 10/11 as mile repeats. Then Lori completes leg #12. Wow, what a team crushing the mid-day heat and sun safely.]

Second Leg: I started my second leg (#13) at 6:12PM. This leg was 8.0 miles from just below Farmingdale to Manasquan. This leg seemed to be a subtle uphill much of the time but the elevation map suggests more rolling – optical illusion or perhaps delusion. It is about 5.3 miles road then 2.7 miles on the Manasquan (paved) bike path.

Again I carried water even though I had full support up until the bike path. It turned out to be a good thing since the water I expected on the bike path (to be provided by the event) was not there. On the road section I got more water twice, then again just before the bike path. That’s four full bottles of water for eight miles. I had not eaten much during the day so I also had a gel on me for insurance and decided to take it at the beginning of the bike path.

[I passed off to Lauren to finish it off through Manasquan to the southern inlet and beach.]

Approach: On both legs the heat dictated the plan to more of a speed interval run. I would run about a mile, then slow up a bit and take water plus put some on the hat/head, then reset and go again until I felt I needed more water. The interval distances changed depending on the terrain and shade. My watch shows a nice sawtooth pattern (mostly ascending!) across these intervals.

Key Technique Focuses:

Taking my balloon for a run (Going Running or Being Run?), particularly on uphills.
Using an active core to allow more relaxation everywhere else (ChiRunning Common Challenges, Core).
Using my y’chi (ee-chi) with my hat (Running Focus with Baseball Hat), The concept of y’chi (ee-chi) directs your focus and energy forward which reduces the active directing of your motion. This permits less tension and more of a flowing unrestricted motion. One of my team-mates even noticed how focused forward I am when I run.
Allowing hip extension/pelvic rotation from the mid-back to add fluidity and stride length. When I did this my pace increased significantly, particularly on downhlls. I have a tendency to resist this motion with tension unless I am focused on it; need to work on that more.
Engaging the sixth muscle group on the uphills for more power (First 5 here: Five Focus Areas of Running Effort).
Counting cadence and mapping it to my arm swing motion.
Making arm swing adjustments for uphills. Pictures from the course show I still have my elbows winged out a bit towards the end of my relay segments; need to work on keeping my elbows low more.

All of these focuses enhanced my efficiency and relaxation as I switched between them. They are becoming more and more automatic with more and more practice. My two big focus practice points going forward continue to be head position (via lengthening the back of the next, balloon) and elbows low.

Breathing:

I was very happy to sense that all the breathing efficiency training I have been doing is paying off. I focused on breathing out fully with effort (Five Focus Areas of Running Effort), then relaxing in. At a few points I remember catching myself focusing on something else and noticing I was still breathing this way. So now under aerobic stress my brain seems to want to breathe deeper instead of more often. This has been the goal and a big shift for me.
I also noticed that I recovered quickly from aerobic stress by just letting up a bit. And after my relay segments were over my breath returned to normal very quickly.

Overall:

Having not raced for pace in a long time, I had no idea what was possible. It was a good opportunity to go out and body sense what was possible; and make adjustments on the fly. The weather certainly factored into this; and it was definitely a day to be conservative.
I can sense more comfort at higher paces so I know the non-running work (core strength, breathing, nutrition) is also paying off.
The next day I woke up without too much fatigue and was moving around fairly well. Today I was instructing first thing, then to the gym for a resistance stretch and core workout without any issues. Just a slight touch of soreness in a few spots.

The Event:

I had no idea what to expect. I just knew I was going to see some great friends and meet their friends – and we all get to run, run, run. It did seem like it could be a loonngg summer day across the sahara, but …
It turned out to be so much fun preparing, navigating, supporting each other, running … rinse, repeat. It was also a great reminder that all runners “know” each other and in a moment we can be united on the same path forward.
It was also very interesting to see 130+ teams move across the state. It is quite a production, kudos to the organizers on such a unique event with no (noticeable) hiccups.
Friends, thank you for the invite! And friends of friends, thank you for adding to a great day – it was great to meet everyone. I am so happy I traded a day of my life for this experience. And of course thanks for the great support out there on the course and the fully stocked paddy-wagon(s).

[If you really need to know: By my watch, my average paces were 7:23/7:34 for the two legs. Without knowing what to expect and the weather I was very happy with my times. For those of you who know me and my blog, my watch memory will be gone with a touch of a button, but the experience and lessons above don't have a reset (erase) button ... so I am sure you can figure which one I pay more attention to.]

~~~

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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.

~~~

2011 NJ Ultra Festival Summary This past Saturday was the NJ Ultra Festival at the Columbia...
2011 FebApple Frozen 50K Ultra Summary This past Saturday AM was the FebApple Frozen 50 Ultra at...
2011 Watchung Winter Ultra 50K Summary [Note to self, it is now 2011, post title updated...

2011 NJ Ultra Festival Summary

echifitness — Sun, 20 Mar 2011 23:35:11 +0000

This past Saturday was the NJ Ultra Festival at the Columbia Trail near Chester NJ. There were five events: 100M, 100K, 50M, 50K and Marathon. I was signed up for the 100M, my first.

The event is two out and back routes (laps), one at 16 miles and the other at 9 miles. There were also partial out and backs to make up the five event distances. The 100M was (4) laps on the 16 mile route followed by (4) laps on the 9 mile route. There was an aid station at the 6, 10 mile mark on the 16 mile route and another at the 3, 6 mile mark on the 9 mile route. After each out and back you returned to the Start/Finish (S/F) which also provided aid. Each route started via a farm road, then road then dirt path for about 1.5 miles total. Then you were on the Columbia Trail out and back. The Columbia Trail is a carriage trail and relatively flat.

[Course maps and summary here]

Pre-Race:

The 100M event started at 4AM so this required some logistics. I arrived the afternoon before, picked up my packet and stayed locally at a hotel. Some people camped out. I was able to get a few hours of sleep and got up at 2:30AM and left the hotel a little before 3AM. My travel should have taken me about 25 minutes but it took me 45 minutes. I took a wrong turn and ended up in High Bridge. So I arrived at 3:45AM with 15 minutes to spare. I ate two bananas in a rush on the way. I stepped in soggy grass in the parking lot just before the start … I did not have time to hit the rest room … so you can see where this day was headed. Plus I did not fully close my trunk, more on that later.

The Weather:

Warmer and more wind than forecasted. It was about 50 degrees at the start. I started with a baseball hat, cotton gloves, 1 long sleeve tech shirt, light wind vest, long pants, NB 790 trail racing flats, a head lamp and water belt. I also had my metronome to help me keep cadence and I wore an extra watch to signal my intervals.

The Course:

In the first mile I was right behind the lead pack. By mile 3 I was in a mid-pack of one by myself; about 8 people were ahead of me. This was actually good since it helped me focus on settling in. The rush of the pre-start mishaps really had me tense. At this point I am still thinking I need to hit nature’s rest room but for some reason did not. I arrived at the 6 mile aid station but said hello/thanks and kept moving … and missed a subtle turn. I found myself running through the middle of a nursery. The moon had just completely emerged from the clouds and I thought to myself “wow, look at where I am” and then I thought “I must be off course” … and I was. I added about 0.60 mile by the time I doubled-back and found the Columbia Trail again. I get to the turn-around, then back to the aid station at mile 10. I see a good friend, refill my water bottle and feel pretty good. The next six miles back to S/F go well; and I finally stop to use nature’s rest room at about mile 15. I get back to the S/F at 2 hours 35 minutes. I refill on water and had a coconut water.

My pace plan was to start with a run for 9 minutes at 9 minute pace, then walk for 1 minute. During the walk I would take a mouthful of water, regroup for the next run interval, say a few positive thoughts and start off again. The focus was not to run 100miles, but focus on short run intervals as many times as I needed to get there. The challenge I had was running at 9+ minute pace. I looked at my watch (Garmin FR60) and it kept saying closer to 8 minute pace. I kept telling myself to slow down, but I kept creeping back to a faster pace. I guess I have found a comfortable pace where I feel I can just go with it. Slower seems like I am resisting. After the first lap, all things considered I thought I was in ok shape. But I knew I needed to slow down. By mistake, I left my metronome at the S/F right next to the water refill jug.

On the second lap I did slow down and returned in about 3 hours. I fueled on the lap with bits of a hand-crafted granola energy bar. Normally this is like rocket fuel and it worked well here also. At about mile 25 I could feel a blister forming on the right foot between the first/second toes. This is the same place one formed during the FebApple 50K Ultra in February when I was challenged to keep my foot relaxed. When I would relax my foot, the feeling would again go away. But then it would start again without focus. It must have popped about mile 26 because the pain went away. After the second lap I had about 5 oz of ASEA, a great supplement I have had success with. I felt a little looser and alert after that. And my metronome was right where I left it.

On the third lap I was tightening up and went to a run 8 minutes, walk 2 minutes plan. This was part of my overall pacing plan. The pace was ok, but probably still a bit fast. I also knew that I needed salt/electrolytes, so I had a handful of potato chips(*). My original plan was to use Succeed! Caps for this, but earlier in the week I realized my bottle had expired and there was no time to get a replacement. I did not want to take a chance on the effects of that. They had Hammer Nutrition caps at the aid station, but I resisted trying anything new on race day. I could also feel another blister forming on my right foot, this time on the forefoot which again suggests tension/effort in the feet. At this point, I am trying to understand how I got “here”:

You started very tense. You never transitioned from rush to relax.
You started out too fast.
You waited under tension for 15 miles to use the men’s room. Just a bit more challenging to stay relaxed.
You need salt; you did not pre-plan for this even though you knew it was going to be an issue for you – and now you don’t have many perceived options.
You stepped in water with your right foot just before the start.
Umm, you just ran 40+ miles.

[*For those that know me, potato chips are not part of my diet. I have eaten them probably twice in the last 10 years, on two different ultras.]

I finished this lap in another 3 hours for about a total of about 8:35 for 48 miles. I had another coconut water and spent a little extra time at the S/F considering the situation. I started out ok and after about 2 miles I was taking a walk break. I was really starting to feel myself tighten up, mostly in the hips/pelvis which was traveling into my legs. I started to consider the next 50 miles and realized they were going to be more walk than run … and a little voice in my head said “think about the big picture Dave”. I decided to walk a little more as I thought about what to do. This just resulted in more tension and a sense that my energy was locked up. I knew that running (falling) was way more efficient, but I could not get myself started again; it was as if my intuition took over and was protecting me from myself. My (business) survival is based on my mobility. I kept coming back to whether an animal in nature would take such a risk.

My mental clarity seemed ok so I continued walking trying to release some tension and at about mile 54 I realized my (running) day was probably over. I decided to walk the rest of the lap – another 10 miles, have a heart-to-heart talk with myself and enjoy the nature I missed on the first three laps. I really wish I had a voice recorder with me; it is amazing what clarity exists when you are focused for so long. I stopped at the aid station and the guy there suggested a Hammer electrolyte cap. At that point I did not have much to lose so I decided to try one as a test. As I continued on I felt a little tension release which convinced me the main issue was mostly salt/electrolytes – note to self … again. I finally finished the lap and told the RD I was done for the day at 64 miles total. DNF.

ChiRunning Focuses:

Some of the ChiRunning concepts I was focusing on:

“Let the balloon do the work”; as if a balloon was attached to the back crown of my head, and there was always a slight breeze at my back.
Picking up on the pedals for a quick, light turnover.
Feeling my center with each step.
Using my y’chi by keeping my focus on some point pulling me forward.
Using my arm swing up to my chin on the subtle uphills and also to distract effort in my legs.
Staying loose in my pelvis and allowing the hips/legs to swing and rotate freely from my pivot point.
Using my metronome to focus on just one part (motion) of each stride.
Remembering gradual progress by keeping my focus on the current running interval.

Injury Report:

No real “injury” per se.
I am a little stiff in a few areas, I think mostly from the long walk under tension.
I will lose another toenail, this one on the right … too much info? This again due to the tension in my feet which resulted in horizontal forces in my feet. This tension has been an issue lately in training with my right foot. So some toe mashing sliding forward instead of landing vertically relaxed.
Blisters will take a few days to heal.

The Take-away(s):

A transition from a ‘fight or flight’ arrival to a relaxed run requires a deliberate transition. Be sure to transition from your day to your run consciously.
It is really hard to stay relaxed when you need to use the rest room.
The real lesson occurred at about mile 62. I was beating myself up over the experience and a non-runner “angel” out enjoying the path approaches me, gives me a big smile and says “what a beautiful day”. And in a moment, my whole whole outlook changed. My response was “it sure is”. Then I remembered everyday is a beautiful day, everyday is a gift, not to be squandered with too little or jeopardized with too much. I paused and said a little thank you.
Somehow I got sucked into distance; which in reality is not a lot different from getting sucked into speed. I started doing ultras as a test of technique efficiency and to sharpen my body senses under stress. I seemed to have lost sight of my primary reasons to run; fitness and enjoyment. I realized yesterday that you can run 50+ miles and still be unhealthy if you are out of balance. I am really not sure where I go from here, but it is clear I need to regain some balance and regain some perspective.
I woke up today a bit wiser, but less healthy. There was too much negative impact from yesterday’s experience. My goal is to get all the healthy benefit and enjoyment from my running and eliminate the negative. It is such I nice day today and for the first time in a long time I don’t think I can run. If I were in nature right now, I would likely perish. Sobering.

Oh and the open trunk … in the rush of arriving late, I did not fully close my trunk. The wind must have blown it open; or maybe I flat out left it open. So walking back to my car I did not see my car where I parked it and at first thought somebody stole it. The reason I could not “see” it was because the trunk was open. So for the past 13 hours my trunk is wide open and everything in it is untouched … including my backpack, computer and wallet. Gotta love runners.

[March 27th Update: A few days later I did an single track easy 5 followed by a single track hilly 10 the next day. This AM is I did another fairly quick 10+ in the hills with no issues. So the body has loosened back up. So has the mind; I realized my list (above) of reasons for the resulting tension were correctable choices. My frustration over participating was more frustration over not not making the choices needed for a successful outcome. Those choices were all under my control.]

Of course a big thanks to the RDs and all the volunteers. It is a great event. I will be back.

~~~

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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.

~~~

2012 NJ Ultra Festival Summary This past Saturday was the NJ Ultra Festival at the Sussex...
2011 FebApple Frozen 50K Ultra Summary This past Saturday AM was the FebApple Frozen 50 Ultra at...
2011 Watchung Winter Ultra 50K Summary [Note to self, it is now 2011, post title updated...

2011 FebApple Frozen 50K Ultra Summary

echifitness — Mon, 21 Feb 2011 01:16:37 +0000

This past Saturday AM was the FebApple Frozen 50 Ultra at South Mountain Reservation near Millburn NJ. There were multiple distances at this event. I had planned to do the 50 miler, but opted to complete the 50K instead due to the conditions, course and time cutoffs. Other distances were 21 miles and 10 miles.

This event is two ~10 and ~10.7 mile loops on very hilly technical trails. You complete your distance by alternating between the two loops. One loop goes out and back along the east ridge and the other loop goes out and back along the west ridge. Each loop has an aid station at the far end. The trails are mostly still snow covered and thawing out from this winter’s weather. The terrain varied from blue ice to crud to soft snow to muck to mud to running water. Some of it was unrunnable due to ice or the combination of a steep hill and slippery conditions. My feet were wet after the first 400 yds, I stepped in water/mud up to my ankle bone a number of times.

[Course maps here: same course at the MayApple South Mountain 100K.]

Pre-Race:

The last few weeks has been a challenge. First in not feeling 100% for over a week and then in hesitating to train as much as I would have wanted. I did not get to taper much for this event and was really focused on using it as another long training run.

AM: I had one banana early about 5:30AM on the drive there and 4 oz of ASEA. Race time 7AM.

The Weather:

The weather was cloudy with temps between 40 (start) and 34 degrees. There were high winds swirling but most of the course was sheltered. There were a handful of spots where you could really feel the wind. The sun was in and out a few times and really made a big difference. I started with a light hat, gloves, 1 long sleeve tech shirt, light wind vest, long pants, NB 790 trail racing flats w/ wool socks, and my water belt.

The Course:

From the start area you set out on the east loop via an ice crusted carriage path for about a 1/2 mile. Then up onto the single track. A good part of the rest of this loop is single track with the last 1/2 mile flat along a paved park drive (overlooking the valley) with a steep descent back to the start. I took a little fall early in this loop due to ice and then again later due to a mis-step at about mile 8. Nothing major either time just awkward catches trying to manage the fall. Towards the end of this loop I connected with a friend and we compared notes on how long this run was going to last under these conditions. I was thinking two more loops to complete the 50K.

The second loop seemed to be almost all single track and less ice. There were even some dry stretches here and there. I took yet another fall early on in this loop, but landed on relatively soft snow. Good thing it was flat at that spot because about 18″ to the left was a 20′ ravine.

Before the third loop I took off the wind vest and put on a long sleeve fleece wind jacket. I wanted to make sure I stayed warm. I started the third loop on my own. I could see one runner up a bit in front of me. We played tag a bit but no leapfrogging. At about mile 27 I passed him and extended distance from there. I finished strong holding a good pace the last few miles. I took a little time on this lap to take in the day. There are two waterfalls on this loop and some great views. Missed them in part on the first lap, hmm.

Support/Aid Stations/Fuel:

Again great support and encouragement from everyone. Kudos to the RD and team of volunteers on another great NJ ultra. On the first lap I think I had one eGel, then a coconut water at the Start/Finish. On the second lap another eGel, plus some M&Ms at the mid-aid station. After the second loop some more M&Ms at the Start/Finish and I carried a banana with me on the third lap. I had the banana about 4 miles out, then more M&Ms at the mid-aid station and 3 potato chips for salt. After that I perked up and had a lot of energy. I am starting to think I need to pay more attention to salt. Had a final eGel at about mile 30.

[For those that know me, M&M and potato chips are not part of my diet. I don't even like using gels. I am starting to finally learn that on an ultra you need to try and eat whatever you can; and just go with it. I do need to start finding and sticking to better options that keep my blood sugar steady. When you feel your blood sugar falling your survival instinct takes over, so it is best to have that better fuel ready.]

I set my countdown timer at 20 minutes and took a decent mouthful of water every time it went off. That should have been set lower at about 10-12 minutes. So hydration and salt will be a big focus in the coming few weeks.

ChiRunning Focuses:

Similar to the Watchung Winter Ultra, this scenario was again a big running technique stress test. There are so many challenges and distractions to maintaining good running form.

Some of the ChiRunning concepts I was focusing on:

Alignment: I tried to keep my head in a neutral position and just look down with my eyes.
Relaxing: Tough to do in such conditions. With the focus so intense on the next step, so does the body have a tendency to tense. Meaning too much mental effort is mirrored in too much muscle effort.
Short Stride: Keeping my feet under me at all times by really feeling my center with each step and avoiding getting overextended or off balance.
Cadence: I almost carried my metronome with me to ensure I kept a quick cadence of about 87, but decided not to bring it. At one point I realized I was counting my cadence (“right-two-three, left-two-three, right-two-three …”) in my head which is a great substitute when you don’t have a metronome. It was not something I started to consciously do.
Lots of hill technique focus points. Many of the uphills where in soft or packed snow. I focused on landing in other people foot “steps” and visualizing them as a “step” on a long stairway. Short, quick steps landing flat and then shifting my weight to the next step without pushing off. This worked really well.
Most downhills were focused again on short quick steps as if riding a unicycle down a hill. Vertical posture and pedal your way down just picking up on the pedals. Some downhills were soft and runnable so it was possible to lean a bit forward and relax the legs/hips out the back.
On some of the steep hills I used ChiWalking to get up them very efficiently.

Injury Report:

Not real “injury” per se.
Blister on my right big toe on the inside edge. I could feel this rubbing my second toe on the run. When I would relax my foot, it would stop. But after shifting my attention to something else, I was tensing up again.
Mushed toe nail on the left. This happened on the steep downhill at the end of the first loop. This was inevitable; it was already damaged from last November’s JFK50. I will likely lose that one.

The Take-away:

Another successful step forward without any loss of momentum. Although I was probably out on the l-edge a bit, I think I received all the desired healthy benefits, and mental lessons, without any negative effects. The target is the NJ Ultra Festival in four weeks. Just enough time to get in a few long runs and then taper a bit.

~~~

[* If you really need to know the number: total time: 7:26:45. My longest 50K to date.]

~~~

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

~~~

2011 Watchung Winter Ultra 50K Summary [Note to self, it is now 2011, post title updated...
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