PRE RACE
Ithaca is gorges....never heard that one before. |
So here I was again, back at Cayuga
for the 3rd year in a row! I felt very fit speed-wise, but, coming
off of very marathon specific training the entire season leading up to the
race, I felt like my performance for a mountainous 50 miler with 12,000 ft of
climbing was going to be a total gamble. This year, this one really felt like
the odd ball on my race card, but I thought it would be fun to test how I would
perform on race day with lower and more intense mileage. Plus the whole weekend
camping at the state park and hanging out is pretty awesome.
So, since many people seem to be interested in how I trained,
let me debrief you…
What I DID do in training:
·
I ran FAST – usually track intervals once a week.
·
Hard tempos – Sub-7 pace, flat, sometimes
treadmill. 40 minutes tops.
·
Long fast runs on the road – Pretty much every
weekend leading up to Boston. Ranged from 20-24 miles, averaging 7:30ish pace
with a sub-7 pace finish.
·
Short intense hills – Only did these for the 4
weeks leading up to the race after Boston. Repeats on a 0.3 mile steep one in
White clay trails, some treadmill work (ladder repeats of increasing grade),
stadium bleacher repeats.
·
I rested. If I went into an intense workout and wasn’t
feeling it, I called it, took a day of light cross training, then went for it
again a couple days later. It is always very hard for me not to finish
something right then and there, but I found when I did this, I always nailed it
the second time around.
·
I tapered. Not always good about this. But the
thought of running 50 miles at this point when I had not run longer than 5
hours in 8 months scared the crap out of me. So I was making sure I went in
well-rested.
What I did NOT do in training:
- Back-to-back long runs of any kind – I had always considered these to be the staple of my ultra training. Twenty plus mile long run followed the next day by a 20+ mile long run, usually both on trails. I did NONE of these leading up to Cayuga, at first to make sure I was focused enough on intensity for Boston, and then because I just didn’t have the time afterwards.
- Peak training week – This is a week or two about 3-4 weeks out where I usually amp up my mileage leading up to an event before a gradual taper. Nope, didn’t happen this year. I defended my dissertation proposal about 3 weeks out though and that did have my heart rate elevated for prolonged periods of time!
- Five-plus hour long runs. Nope. Didn’t happen.
- Two-a-days. Did not run 2xs per day very frequently. Maybe 1x per week versus my typical 3xs per week.
In total I was probably running 60-80 miles per week. I am
not really sure because I have been really bad with logging mileage this entire
season and infrequently wear a GPS watch. Typically I consider myself in good “ultra
distance” shape when I am running 100ish miles per week. This race could be
interesting!
Annual Finger Lakes road trip with my crew! |
THE RACE
I typically do not do much research on the course or stalking
of female opponents before a race. I had run the course last year so that was
justification enough for my limited research, and I remembered the couple
thousand stone stairs. I had read the IRF and someone else’s blog write-up on
the “elite” field in the race so knew there were some fasties out there. My ultrarunner
groupie friend Maggie always outlines these things in detail to me the days
leading up to a race anyways J
But knowing who else is going to show up never changes how I run a race, so I
usually don’t spend much time researching.
After switching from our termite infested original cabin
with my cabin-mate Amanda, from Oregon, I actually had a pretty good night’s
sleep the night before with an early 4AM wake-up for the 6AM race start. It was
a bit humid but about 60 degrees out, so couldn’t really ask for more ideal
running conditions in May on the east coast. After doing some scrambling around
for coffee in the morning, about 250 runners lined up at the start and at the
sound of the bull horn we were off.
It’s almost comical how fast people take off in this race. I
was probably 20 women back in the first mile. Maggie hung back with me and we
ascended the first jeep road climb together. We ran up most of it, but pretty
conservatively. My plan was to save the last half of my energy for the last 10
miles of the race. After the long gradual climb of about a mile, we turned onto
a gravely path next to the water falls and started the first of our stair
climbing. The stone steps were slick from the previous night’s rain, but the
new Salomons I was wearing to test for Runners World actually had no issues
with slipping, unlike many other people around me.
Through the water falls we go! Lots of cameras on course. Photo credit to them. |
After the first aid station, we entered the section of the
few hundred steep stone steps descent. It almost hurt just running down these
fast. We hit some smooth single track trail on this section and I was content
to hang behind some guys in front of me. Especially when we hit the incredibly
steep uphill switchback scramble that leaves me doubled over barely crawling at
the top every year. There were guys down at the bottom and the top tracking
your time on this climb for the KOM/QOM contest. I had no plans of going for
that one. My legs were feeling decent but my stomach felt a little iffy for the
first couple of hours, adding another reason for me not to push it. I worked on
slowly taking in calories through my favorite Gatorade lemonade and gels and
sucking on ginger chews. Maggie was also content to hang back with me and it
was really nice having a friend to talk to during most of the first lap. It
doesn’t happen too often.
Photo by crew photographer Auntie Ann |
The loop is a lollipop out and back, so when we saw the lead
guys zooming back towards us on the trail, I knew we must be about to enter the
“pop” part. I think it was on the way back out of that small loop when there
was a long gradual single track downhill, and when I found no one in front of
me to yield me, I opened up and let myself speed down it a bit. I lost Maggie
here temporarily, but she passed me again after I made a pit stop a mile or so
later. After my pit stop my stop my stomach was actually feeling much better
and I decided it was safe to pick up the pace just a little. After 20 miles, I
finally felt warmed up to start the race!
It was about that time when we hit the steep stone steps
climb, just before the last aid station. A few hundred 20 inch uneven stone
steps. They seemed never ending. It sucked. I tried not to think about how I
had to do them all over again in a few hours. Towards the end of that section,
I finally caught back up with Maggie at an aid station, where my mom and aunt
were doing an excellent job of switching out the bottles I was carrying in my
vesta, and replenishing my gel supply. When we left the aid station, there was
3 miles to the turn around, and a pretty nice section with a good bit of
downhill running. I pulled ahead a little bit here, but tried not to let myself
get too carried away too soon.
I like taking my time at aid stations... |
As I took the last left turn to start the jeep road downhill
back to the start/finish, I passed Amanda running back towards me with a small
group of guys behind her. I later calculated that she was about 22 minutes
ahead of me. A couple minutes later I saw the 2nd woman and then
towards the bottom of the hill saw 3rd followed by a few other
women. I didn’t wear a GPS and had not looked at my wrist watch all day until
now. But when I saw the running clock coming into my second loop, I almost couldn’t
believe that I finished the first 25 miles in 4:15. I was fully expecting to
come into the first lap in the 4:30’s. Last year I crossed this point in 4:22.
And I felt like I took things even more conservative and felt even better than
last year at this point. That also meant that almost every one of the 6 women
infront of me was on pace to break the former Olympian marathoner Magdalenda’s
8:22 course record from last year. I thought that maybe a couple of them might
come in under that time, but there was no way that 6 of them were going to, so
I knew I could catch most of them. I was not going to slow down :- )
Through the turn around. Let's do it again! |
Feeling better plus seeing my half split gave me a boost and
I picked up the pace on the second lap, especially on the descents. With no one
in front of me and no real reason to hold back, I started tearing up some
downhill around mile 30, legs feeling great. I tried to maintain similar consistent
pace and effort on the sustained climbs that I did the first lap. My legs were felt
great and I knew hammering hills and bleachers for the past few weeks was
paying off right now. Around this point I passed three women in pretty close
synchrony, and was not too concerned about them catching me again. Then, soon
after, and to my surprise, a course volunteer told me that 2nd place
was only a minute in front of me. When I saw her I reeled her in pretty quickly,
so was confident that I could maintain my position. She told me that first
place was not too far ahead of me and encouraged me to catch her, but based on
what I saw at the top of the turn around, she was mistaken. I wasn’t too
concerned about catching anyone though. I was very excited to feel this strong
at this point in the race and picking my way up to 2nd place was
just an added bonus. My new goal was actually to negative split this loop and I
knew I was on track to do so.
I clicked through the next several miles pretty smoothly and
uneventfully. I was passing lots of guys at this point, a couple of them trying
to hang with me for a couple minutes and eventually dropping off. It was nice
to be running back towards other runners behind you because they were usually
smiling and encouraging. The trail was single track, in most parts, but
generally lended itself well for passing without having to bush whack. Things
were a little more muddy on this lap, but honestly, the mud was not too bad,
especially compared to previous years. Coming into the 2nd to last aid station
(this is how I track my mileage) my mom told me that the 1st woman
was 14 minutes ahead of me.
I thought I was staying on top of taking in calories, but
sometime before the last aid station I realized I had gone about 45 minutes
without calories, and realized my fluids were dry. This was right about the
same time I hit those few hundred Lucifer stone steps. Bad move. About halfway
up those stairs, and for the first time all day, I felt really drained and kind
of dizzy. I knew I slowed down substantially, and it was all I could do to keep
clawing my way up those stairs. Quite literally, I was grabbing into the stone
wall on the side of the stairs and pulling myself up with my arms at times. When
I finally got to the top, it took me a couple of minutes to really get into
rhythm again. I thought the aid station was coming about 15-20 minutes before
it actually did too, which made running dry on water a bit more miserable. But
I finally got to it, and the time on my watch was 8 hours flat, so I knew a
negative split was probably just out of reach.
Tried to make it, but still a 2.5 minute positive split. Stupid stairs. |
I didn’t dawdle too long there, but I did gulp down some Gatorade
and a last gel that almost immediately boosted my energy levels for the last 3
miles. These last miles had some stairs, but mostly descents and downhill. I
would like to say I spent the next two miles taking in the beautiful sights of
the Finger Lakes and waterfalls, but I was really looking for that final left
turn onto the mile of downhill jeep road. When I finally came to the turn and
looked at my watch, I was in the 8:20’s and was just ecstatic that I was about
to blow my last year time (8:57) out of the water!
I barreled down the final hill and across the park lawn to
finish in 8:33, and 24 minutes faster than my last year time when I considered
myself in really good shape, and about 40+ minutes off my time from two years
ago on an easier course with less climbing. Also, the added bonuses of 2nd
place female in a USATF National Championship race and some cash prize money were
also pretty sweet J
50 miles is a long ways to run. |
Look who showed up at the finish line! |
I was also apparently important enough for Ultra Sports Live
to request an on-camera interview with my half-delirious self after the race. But
there was no way I was putting down that Flower Power IPA. Check out my
awkwardness http://www.usl.tv/jackie-palmer-cayuga-trails-50-2nd-female/