Rabu, 25 Mei 2016
Last year I ran the Quicksilver (QS) 100k right in the middle of buying a house and therefore I just realized I never recapped the race. However, the short and dirty of it is: I ran, it was hot, I ended up getting a total time of 13:11.
This year, I decided to tackle the beast again. On my birthday. Happy birthday to me. My goal was to at least beat my time from last year, but I really wanted to try to break the 13 hour mark. Either way, if I made my goal, I would have a 100k PR. This race is a Western States qualifier and to qualify, you have to finish within 16 hours. Therefore my C goal was to just finish within 16 hours.
The good thing about 100k is that basically whatever pace per minute you are running will be the number of hours it will take you to finish. For example, if you want to finish in 13 hours, you have to run a 13 minute mile or faster.
One of the things I have been doing in my training is to attempt to run the hills that I can run. There is a regular loop that I do with a friend and we have been trying to get faster and faster at the loop each time we do it. It's hard to pace yourself though; knowing when to run the ups and still have enough energy for the downs or the later miles is a bit of an experiment.
Mile 1 - 10: The race starts, of course, with an uphill, which whether good or bad in this case, was runnable as per the new training plan. It is a loop course with a series of out and backs. The first four miles is about a 1,100 ft. gain and I ran it at about an 11 minute pace, which was plenty ahead of my goal. The next few miles are rollers and then around mile 8 comes the long out and back (uphill) to Bald mountain. This out and back is great because you get to see everyone else. I noticed at this point that there was only one woman ahead of me and maybe about 15 other runners in total! My average pace at this point was about a 10:49/mi.
Mile 11 - 20: 11:19/mi average. As you can see above, this portion has a long downhill! But first, you have to do the Bald Mountain out and back. Afterward, you have a steep uphill to the Kennedy aid station and then it's the 6 mile long steep downhill. I still felt good up until about the second half of the long downhill, when my knees started to ache a little.
Mile 21 - 30: 13:35/mi average. The main part of this section is a long 6 mile uphill back to Kennedy aid station. One of the parts of the climb is called "dog meat" which is exactly how you feel when you reach that point. It was also getting hot and there is no tree cover, so this section is hot, plus I ran out of water before the top because I was so thirsty!
Mile 31 - 40: 11:42/mi average. This section is the final part of the first loop. It goes from Kennedy back down to the start line at Hacienda. It is a long but less steep downhill. This part was also bothering my knees and I was dreading the final downhills later in the race. When I got back down to the start line I had to do some blister control, I had a bite to eat and I was on my way again.
Mile 41 - 50: 14:40/mi average. From Hacienda there is a 3 mile section to get to the finish line, which is also the 42 mile mark. It is really hard to leave the aid station since there are already people done and they are sitting around eating and drinking beers and it is so tempting to stay. However, I headed back out after filling up with ice water and fruit. This section has a lot of windy single track, which is both uphill and down, neither of which were really that great. Also, it was hot. The only saving grace was the aid station that had popsicles, which I ate while I ran (running with popsicle?). However, my stomach was starting to get that feeling where you don't feel like eating, even though you know that you should.
Mile 51 - finish: 14:53/mi average. This section goes up, down, up, down, up and then there is a 3 mile downhill to the finish. The first up was slow but then you get to aid, where I ate some turkey sandwich and a bunch of grapes. The next up seemed like a long slog, but really wasn't too bad. However in the middle of this one, they make you do an out and back down a hill where you punch your bracelet and head back up before doing the last climb of the race. Then it's the popsicle aid station, where I did not stop for long before heading out and down to the finish. Right at the very end a friend of mine passed me and he ended up beating me by about 30 seconds. Darn it.
Total time: 12:55
Total elevation: 12,714 ft
Moving time: 12:30 (this means I spent about 25 minutes total at 12 aid stations, an average of about 2 minutes each)
The verdict? This is my second time doing this race and I will probably do it again. It is a great training race, as it has a lot of elevation gain, some very steep climbs and descents and it is usually hot. However, this is exactly why when I am running this race I sometimes wonder what the heck I was thinking when I signed up.
Where could I improve? I went out too fast. However, it's hard to go slow in the morning, when you are feeling fresh and it's not too hot, especially when you know it's going to be hot and you are going to be tired later no matter what. Time in the bank is good, but you don't want to end up slogging through the final miles like I did. The other thing I need to work on is a good hydration/nutrition plan, since I generally have no appetite, even though I know I need to eat and am sometimes even hungry (if that even makes sense). I also need to eat "early and often", which I do sometimes forget.
What races (or other fun outdoor activities) do you have on your schedule this summer? What's your favorite kind of Popsicle or other cool treat?
This year, I decided to tackle the beast again. On my birthday. Happy birthday to me. My goal was to at least beat my time from last year, but I really wanted to try to break the 13 hour mark. Either way, if I made my goal, I would have a 100k PR. This race is a Western States qualifier and to qualify, you have to finish within 16 hours. Therefore my C goal was to just finish within 16 hours.
The good thing about 100k is that basically whatever pace per minute you are running will be the number of hours it will take you to finish. For example, if you want to finish in 13 hours, you have to run a 13 minute mile or faster.
One of the things I have been doing in my training is to attempt to run the hills that I can run. There is a regular loop that I do with a friend and we have been trying to get faster and faster at the loop each time we do it. It's hard to pace yourself though; knowing when to run the ups and still have enough energy for the downs or the later miles is a bit of an experiment.
Mile 1 - 10: The race starts, of course, with an uphill, which whether good or bad in this case, was runnable as per the new training plan. It is a loop course with a series of out and backs. The first four miles is about a 1,100 ft. gain and I ran it at about an 11 minute pace, which was plenty ahead of my goal. The next few miles are rollers and then around mile 8 comes the long out and back (uphill) to Bald mountain. This out and back is great because you get to see everyone else. I noticed at this point that there was only one woman ahead of me and maybe about 15 other runners in total! My average pace at this point was about a 10:49/mi.
Mile 11 - 20: 11:19/mi average. As you can see above, this portion has a long downhill! But first, you have to do the Bald Mountain out and back. Afterward, you have a steep uphill to the Kennedy aid station and then it's the 6 mile long steep downhill. I still felt good up until about the second half of the long downhill, when my knees started to ache a little.
Mile 21 - 30: 13:35/mi average. The main part of this section is a long 6 mile uphill back to Kennedy aid station. One of the parts of the climb is called "dog meat" which is exactly how you feel when you reach that point. It was also getting hot and there is no tree cover, so this section is hot, plus I ran out of water before the top because I was so thirsty!
Mile 31 - 40: 11:42/mi average. This section is the final part of the first loop. It goes from Kennedy back down to the start line at Hacienda. It is a long but less steep downhill. This part was also bothering my knees and I was dreading the final downhills later in the race. When I got back down to the start line I had to do some blister control, I had a bite to eat and I was on my way again.
Mile 41 - 50: 14:40/mi average. From Hacienda there is a 3 mile section to get to the finish line, which is also the 42 mile mark. It is really hard to leave the aid station since there are already people done and they are sitting around eating and drinking beers and it is so tempting to stay. However, I headed back out after filling up with ice water and fruit. This section has a lot of windy single track, which is both uphill and down, neither of which were really that great. Also, it was hot. The only saving grace was the aid station that had popsicles, which I ate while I ran (running with popsicle?). However, my stomach was starting to get that feeling where you don't feel like eating, even though you know that you should.
Mile 51 - finish: 14:53/mi average. This section goes up, down, up, down, up and then there is a 3 mile downhill to the finish. The first up was slow but then you get to aid, where I ate some turkey sandwich and a bunch of grapes. The next up seemed like a long slog, but really wasn't too bad. However in the middle of this one, they make you do an out and back down a hill where you punch your bracelet and head back up before doing the last climb of the race. Then it's the popsicle aid station, where I did not stop for long before heading out and down to the finish. Right at the very end a friend of mine passed me and he ended up beating me by about 30 seconds. Darn it.
Total time: 12:55
Total elevation: 12,714 ft
Moving time: 12:30 (this means I spent about 25 minutes total at 12 aid stations, an average of about 2 minutes each)
The verdict? This is my second time doing this race and I will probably do it again. It is a great training race, as it has a lot of elevation gain, some very steep climbs and descents and it is usually hot. However, this is exactly why when I am running this race I sometimes wonder what the heck I was thinking when I signed up.
Where could I improve? I went out too fast. However, it's hard to go slow in the morning, when you are feeling fresh and it's not too hot, especially when you know it's going to be hot and you are going to be tired later no matter what. Time in the bank is good, but you don't want to end up slogging through the final miles like I did. The other thing I need to work on is a good hydration/nutrition plan, since I generally have no appetite, even though I know I need to eat and am sometimes even hungry (if that even makes sense). I also need to eat "early and often", which I do sometimes forget.
What races (or other fun outdoor activities) do you have on your schedule this summer? What's your favorite kind of Popsicle or other cool treat?
