Bull Run Run #5

Sun- 10.5 miles- route record 1:25- one strong mile= 5:51
Mon- 10.5 miles- easy
Tues- off
Wed- 7 miles easy on treadmill
Thurs 4 miles AM, 11 miles PM, 4 mile walk evening
Fri- off
Sat- 50 miles- 7:34 (8th/314 @ BRR 50)

While I have done a lot of races over the years the only race I have ever completed five times is the VHTRC's signature event the Bull Run run 50 mile. And this happened yesterday underneath a beautiful blue sky with temps climbing all the way to 80. This course is beautiful, close in, superiorly well managed and is the absolute perfect fit for my skills as a trail runner with road runner speed tendencies.

This was to be a biggy race for me in my build up to the MMT 100. However, I did not want to taper as I still need some big mile weeks heading into MMT. I also wanted to take some self induced pressure off by going into the event a bit tired. Then if for some reason I did not run well...its because I was tired and not because I suck:-) ....So with a strong week under my belt I toed the line with 300+ others Sat. morning feeling pretty good but not super peppy.

As always the first 5 minute loop at BRR is really fast as all the guns take off to sort themselves out before the single track trail narrows the field down. I tried to get out strong without breathing heavy and managed to hit the trail around 17th or so. I quickly settled in and began to do some walking on some of the early steep climbs while those around me continued to press. Soon a few more folks passed me including first women Amy Sproston and VHTRC legend Derrick Carr. Derrick is a great guy and super consistent runner and when he sarcastically asked "is this a 50k?" I knew the two of us were on the same wavelength. I settled in with him and we would run together for the next 3 hours.

Compared to the runners around me I tend to run at a faster pace, but stop to walk for longer breaks and more frequently. This was true with Derrick and superstar senior Mike Campbell (who managed to run an insane 8:06 at age 59!) We all leap frogged back and forth as I took my walk breaks, had two off trail pit stops, but then would bomb all the downhills at 6:00 min pace in an effort to beat up my quads and would catch back up.

The miles rolled by and after falling to as low as 23rd place we began to work our way up through the field. After the first 16.6 miles of out and back we arrived at the start/ finish aid station at 2:24. Memory of last years too fast early start and sketchy math told me this was likely a really good pace. I felt very comfortable and my stomach (despite the pit stops) was feeling fine. I was eating shot blocks and sharkies every 20-40 minutes and drinking just water with salt tabs on the hour. All was going well and we rolled thru the next ten miles at 9:00 mile pace despite the challenging terrain of rolling hills.

My brand new Asics 2130 trail shoes felt fine, but needed a tightening up of the laces around 20 miles as I felt like my toes were sliding forward in the shoes too much. This did the trick and I had no foot issues the rest of the day.

After reaching the amazingly decorated wolf-run aid station (26.1 miles-3:49) I knew I was going to be able to have a sub-8hr run if I could stay smart and not fall apart. Temps were hot and I began drinking a cup of something at each aid station in addition to filling my bottle. Leaving this aid station I really felt great and began to press a bit more as we continued to pass some runners who were now beginning to fade in the heat and from the overly quick early pace. Around 28 miles I left Mike and Derrick for good and began to chase after Amy and good buddy Keith Knipling.

Approaching the infamous do loop I felt strong but hot. The super folks at the aid station told me I was mere 10-15 minutes behind and this news further fueled my fire to "chase em all down". I had reached the start of the do loop under the 5 hour mark and continued to think that something in the 7:30-8:00 range was definitely possible. The do loop is ugly though and all the leaves and poorly laid out trails are confusing and frustrating. Being toward the front of the field this year no trodden path thru the leaves was evident making the route finding more difficult. I could not wait to leave the loop knowing I only had a short bit with better footing yet to go.

Once back at the aid station having see no one in the loop I was excited to hear I at least made up time on those in front, but a bit bummed to learn I still had nearly 15 miles to go. It had to be less than that!?! I shoved off feeling strong and running with purpose. some of the next miles clicked off at 8:30 pace. At Fountainhead I learned I was now only 2 minutes back and was encouraged by the "you look great" comments. I continued to press and hoped that by wolf run I would catch someone in front of me. No luck.... but once there the volunteers told me that someone just left. So as fast as I could I again gave strong chase having now covered 40 miles in 5:59.

5 minutes later I began to see folks in front of me. I got one, then another, then a third. Then after passing super photographer Aaron S and crossing yet another stream I finally caught Keith. We chatted a bit and I pressed on with his knowledge that Amy was "just ahead". Two minutes later I caught a glimpse of her. She was brightly dressed in pink as part of the WUS-pink mafia team. Two more minutes and we were running together.

Having really red-lined a bit the last 4-5 miles I had to tone it down and settled in with Amy thinking that I would recoup for a while then continue to press on for more places but the pace she was setting was damn fast! She was destroying the BRR course and in its 17 year history no other women besides the legend Anne Lundblad would run the course as fast as Amy.

We stayed together for the next few miles with me again walking more of the ups-- falling behind--- only to pound quickly the downs and catch back up. The heat of the day was beginning to really suck and I kept getting twinges of cramps in my calves and anterior tibialis's. I swallowed my last salt tab, ate my last shot block, and hoped for the best. At the last aid station (6:40) we had 5. something miles to go and I knew we could break 7:40. Rough and slow footing trail remained along the river but Amy's desire to set a PR on this course was strong and together we toughed it out finally reaching the last big climb. A strong hike to the top and run on in brought us home in 8th place overall in 7:34. A mere 2 minutes of the CR for her and just 11 minutes off my best on the course from 2001.

At the finish I had no appetite, felt ridiculously hot and thirsty, and had my pec muscle cramp as I gave a celebratory fist pump. Ugh! What a day! All in all I could not ask for a better tune up race and feel pretty confident now heading in to MMT. In 2001 and 2002 I managed top 8 finishes at BRR and followed these with top 5 finishes at MMT. These days MMT is more competitive but I do think a sub 24hr race there is within reach.

Now the question of what to do next weekend for my last big beat down training effort remains.

Bull Run Run 50 Mile

How far did you run daddy???????????????

50 Miles- 9:14, 37th place (Garmin 305 stats here) (Results) A good day to be out and moving!

Spring is definitely here in Virginia now and like in many years past the first really warm and humid day Saturday fell on BRR 50 day. Yikes....you'd think a year in the desert heat would have helped me but noooooooo it felt hot out there to me.

My day started off at 3am when I rolled out of bed, grabbed my stuff and jumped in my trusty Nissan Sentra to make the 2 hour drive to the very familiar BRR50. This would be the 4th time I completed this run...more than any other race I have entered.

Since this was the 8th ultra of 2008 for me I have a pretty good routine down now. I drink two 210 calorie "weight loss shakes" from costco (they are cheap and full of good stuff..a knock off slimfast) and if I have 3+ hours until the run I might eat a powerbar as well. So 640 calories for a breakfast and then on the starting line I put down a pack of cliff shot blocks for another 200cals. I drink plain water or NUUN dissolved in water during the run and try to take in a 200 calorie pack every 45-60minutes. Bull Run was no different except that at the start line I was not standing shaking in a long sleeve shirt (or two and with pants) like I have been in the previous 7. I was in shorts and a singlet and I was completely comfortable...even warm.

I had wanted to push it in this one a bit more with the hopes of running near what I had in 2002 (7:56) but knew the shape I showed in 2001 was not really likely. The 11:40 I ran with my dad in 2003 would surely be doable though!

I started off at a conversational pace on the very first parking lot loop and settled in with the front pack that included Anne Lundblad and Justine Morrison. When the single track began I let them go and really started watching my heartrate monitor keeping it around 150bpm. From previous race sI know if I run at a pace that elicits a HR higher than 150 I will end up bonking and hurting. 150 is 82% of my marxHR.

I had some good conversation with Leo Lutz who I ran some early miles of JFK last Nov with and then settled in behind "Last Great Race & Grand Slam" record holder Joe Kulak. He lead me to the first aid station 1:05 into the run where I realized I was in the top 10 overall. I got excited and let it go a bit. I felt strong and good and was delighted that the super muddy section to the turn around where Anstr always is was not that sloppy. The temperature however was sweltering and the singlet I was wearing was already soaked through and had begun to chafe and bounce.

After the turn around I settled in with Jeff Brower and really enjoyed the constant ups and downs off good runable footing that makes the BRR special. We returned to the start/finish at 2:26. This felt great and I was confident I could hold this sub 9:00/mile pace a good while longer. Soon other runners were coming back to me off the front and I was able to pass Justine just prior to crossing the soccer fields. I had put down 200 cal shotblock packs at 60min, 1:45, and 2:40 but was beginning to tire. During the really hilly section after the 21mile aid station I realized I was gonna be slowing down and the fun running I was doing with Jeff and Justine was soon to end. At the 3 hour mark with 22 or so miles in the first quick rain shower hit and with it went my hamstrings. Hello Mr. Bonk! Done. Done done..like dinner.....DOAH!

Plan B. Enjoy the great event and finish. The next couple aid stations I sat down and hit the salt and coke hard. (21 minutes of down time says the garmin) The trail heading toward the infamous do loop was not my favorite as I didn't feel great and it being a newer lesser used trail that I was unfamiliar with made it downright suck. But, by the time I got to the do loop I was feeling a bit better. I gladly brought an umbrella out to Sean Andrish who was sitting gaurd at the T intersection and began some running with Leo again. I still had no strength to run any uphills and quickly let him go when nature called me off trail.

Once I had left the do loop and started the slog back most of the 20+ runners that would pass me were already gone so I actually ran alone for 2+ hours. Always amazes me that in a field of 350 runners you can end up being alone for so long.

One of the highlights of Bull Run is the aid stations and volunteers. This year was no different and a big thanks to John Dodds and Robi S, Bunny, and Aaron. (Who took awesome photos here)

With about 6 miles to go I was caught by Denis who woke me up and as you can see by looking at the below HR chart got me running again. I finished with a smile feeling like I had put out a really good effort on a tough day.