Race Report: 2014 Stone Mill 50

Since finishing my first hundred miler, running has been all about just enjoying myself: no weekly schedules, no training program, no goals, only one run longer than 25 miles.  But as the Stone Mill 50 got closer, I decided to test what I had in me.  It's a great event, almost entirely on rolling single track, at the best time of the year for a day in the woods.

This year, the race was led by new race directors, and they decided to start and end the race at a local elementary high school, instead of the high school that had traditionally been used.   Brilliant! This provided more restrooms, as well as a warm place for runners to check-in, to store bags for after the race, to see old friends, and to make new ones.  (It also meant a little bit of pavement running to get to and from the trailhead, but that was no big deal.)

Saturday was the kind of day when just about everything went right.

It was 26 degrees at the beginning of the race.  I settled in toward the back of the pack, saving my energy until the train of runners spread out.  My plan was to keep things at an easy pace that I could sustain all day long, walking up hills and running the rest.  For the first 25 miles, I averaged about an 11:00 minute / mile pace.  I then sped things up a little for the three mile stretch along the towpath, knowing that my drop bag would be at the next aid station and I could take a breather while I got ready for the rest of the race.  The final 24 or so miles, went by at about 12:30 minute / mile pace.

With aid stations every five miles, I figured I could carry a single water bottle.  I love the Amphipod Hydraform.  It's a no-frills 20 ounce bottle that is comfortable to carry all day long.  I also wore an Ultraspire Quantum belt, perfect for carrying six gels and several small miscellaneous items.

While I mainly relied on gels for energy, the aid stations were a welcome respite, offering grilled cheese sandwiches, hot chicken broth, PB&Js, and other goodies.  The volunteers at Stone Mill were amazing, even by ultra-volunteer standards, and I really am thankful for their coming out on a cold day to support us runners.  Strava suggests I had about 25 minutes of stopped time, versus 31 minutes last year, so I'm getting better and getting in and out quickly.

I chose to wear North Face Ultra Guides over Drymax Maximum Protection socks.   Blisters have been my nemesis in the past, but I didn't get a single one, notwithstanding having had to submerge my feet in several (cold!) streams.  I did score a few black toenails from kicking rocks and roots, but that's OK.   The Ultra Guides (now discontinued) don't have much of a toe bumper, and I prefer that.  With a heavy bumper, I am more likely to catch my foot and end up on all fours.  The Ultra Guides have a traditional running shoe toe, and I can quickly lift my foot off of the obstacle and keep going.

North Face Isotherm pants and shirt provided the perfect mix of warmth and breathability.  Temperatures increased to 39 degrees over the course of the day, and I was never too warm or too cool.  I find a Buff is better than a traditional hat for keeping my head comfortable.

I recorded my track with a Suunto Ambit, which gave me 52.8 miles and 5,006 feet of elevation.  My final time was 10:27:20, a PR by about 30 minutes.

2014 Summer Running Gear

Here in the Nation's capital, it is hot!  In the month of July, we typically will see 14 days that reach 90 degrees or higher, and with the high humidity, it feels much hotter.  To keep running, you need the right clothes and the right gear.  Here is what has been working for me this summer:

The North Face Better Than Naked Hat.  Before this summer, I never liked running with hats.  They made my head hot, and the headbands frequently gave me headaches.  It turns out, I was just wearing the wrong hat.  This ultralight hat from The North Face keeps the sun out of my eyes, the sweat off of my face, and my head stays cool.

The North Face Better Than Naked Shirt.  Is it insane to pay $50 for a running shirt?  Not if it feels like it's made out of butterflies' wings.  The Better Than Naked Shirt is insanely light, it wicks sweat away quickly, and it never gets wet and heavy.  This shirt is simply light years beyond any other I've tried.  Durability remains a question mark, but so far, so good.

Salomon Trail Shorts.   Sorry, North Face, but Salomon still makes the best runnning shorts around.  Soft, comfortable waist bands, pockets that hold everything I need, legs that don't ride up or chafe.  Perfect.

Drymax Running Socks.  I used to wear Drymax Lite trail socks, but the regular running socks have a more open weave that breathes better.  It turns out, nothing is better than the original.

Amphipod Handheld.  Amphipod claims that their ergonomic shape allows the hand to relax, thus eliminating hand cramping and tension.  Personally, I've never heard a single runner every complain of hand cramping.  Regardless, this handheld is far more comfortable to carry than the typical round bottle, and the curved shape makes it easier to fill at water fountains.  There are all sorts of versions with neoprene insulating sleeves, iphone pockets, and the like, but I prefer the most stripped down version for its lower weight and lower price point.

What's been keeping you cool?

C&O Canal 100: Race Report and a Few Reflections

I ran my first 100-miler last weekend, on April 26-27. 

This was the second year of the C&O Canal 100.  Except for a few miles, the course is entirely along the C&O Canal towpath.  The 184.5 mile long canal was built in the 1820s, roughly paralleling the Potomac River, as a means to haul coal and other products.  The towpath alongside it --essentially a dirt road -- was intended for mules to pull barges along the C&O Canal.  The canal was largely abandoned after 1924, but the towpath remains as a popular route for walkers, hikers, and runners.  During the course of the race, I crossed paths with numerous boy scout troops, numerous Sierra Club members completing a one-day 100-km hike, residents of local towns engaged in their daily exercise, and a handful of lovebirds enjoying wide open views of the Potomac.

This race is held at the right time of year.  The director set us on our way at 7 AM, shortly after sunrise.   Depending on where on the towpath you were, the temperatures reached about 75 degrees in the late afternoon, and dipped down to to 37 degrees just before dawn on Sunday.  The bluebells were out in full force, the new leaves on the trees provided plenty of shade, and along the route I enjoyed the sounds of the songbirds in the morning, frogs in the evening, and the rustling of deer in the woods at night.

I didn't use a run/walk system, but I took walk breaks frequently.  Here, my race walk training served my well.  I traveled light, carrying only the essentials, but packing my drop bags with every conceivable thing I could think of, without exceeding the size limits.  After mile 27, I would have access to them approximately 10 miles.  My ovepreparedness served me well when, halfway through the race, I realized I had left my handheld water bottle at an aid station two miles back. Happily, I had spare one in my drop bag five miles up the road. 

The volunteers couldn't have been more amazing.  Every time I rolled into an aid station, I felt I had my own personal crew, bringing me food and ice cold towels, swapping out batteries in my headlamp, taping my blistered feet, and preparing bags of food for me to take before I left.  This is all the more important because there are only five points during the race where crew have access.  My family was able to come see me at two of them, and knowing they would be there was a huge boost.

I didn't spend much time training to run at night, and was curious how mind and spirits would react.  I found the dark hours to be peaceful, and the stars to be amazing.  Around mile 70 my legs suddenly loosened up and I found myself running freely.  My mind did play a few tricks me, making me think that I saw specters on the road up ahead, including the ghost of a woman around the Catoctin Creek crossing.  After the race, while researching the history of the canal, I read a lady ghost had been reported on that stretch of the canal during its operating days.  If she is still there, I like to think she is cheering on the runners.

The temperatures dropped continually through the night.  Though I've spent a lot of time running in much colder weather, I wasn't fully prepared for how my body react to near-freezing temperatures after running for nearly 24 hours. I spent a good chunk of time at an aid station in front of a heater with cup after cup of hot soup, shaking off some mild hypothermia. I saw several other runners at various times dealing with the same issue.

Fueling and hydration went totally fine, except for 30 minutes of indigestion after an aid station where I ate too much.  For shoes, I chose to wear the North Face Single-Track Hayasa II, which provided plenty of cushioning and support.  I saw others wearing everything from huaraches up to Hoka One Ones.

A week later, I am feeling good and ready to start running again.  My sense is that doing well in a 100-miler is half about fitness, and half about the ability to avoid or solve problems.  While I did pretty well, there are some potential issues that I still need to think about. 

Regardless, I got it done, and am happy.  For that, I am thankful to my friends for their advice and for joining me in long runs, and to my family for their confidence in me and their willingness to support my running schedule.  Splits and so on are available on Strava.