Zumbro 17m 2024

Date: Saturday, April 12th 2024, 9am start 

Pre-race wait.

Distance: 17m (42% female)

Weather: It had been a perfectly cool spring so heading into race weekend and seeing temps in the 70's had me worried. Even though I'd spent time running in my basement where it's 65-70 degrees, I definitely was not yet acclimated to running outdoors in warmer weather! Race start predicted to be in the high 40's. POST RACE UPDATE: Race started in the low 50's, quickly warming up into the 70's. Car hit 81 on the drive home! Wind and low humidity helped! So glad I remembered to put on sunblock!

Runners: Just me this time!

 
Crew: Since there's no crew allowed at aid stations anymore, Marcus drove down with me and went for a bike ride while I ran. Jax stayed at home with Juniper.

Gear: New black UD hydration pack (free $189 pack under warranty as my old one had a few holes in the nylon), black VS bra, black Athleta tank, black VS shorts, Dirty Girlz foxy gaiters, Darn Tough socks, Altra Lone Peaks, buff, hat, 1.5 sunglasses and trekking poles. Going without a gps watch this time and relying only on my phone/Strava, we'll see how it goes! I also plan to use my headphones more this time. While I always listen to podcasts and music while training, I typically rarely listen to anything during races for some reason, but I want to try to listen to more podcasts/music this time. 

Fuel: Only one aid station at 13.5 miles is stocked with food so I brought string cheese, sport beans, 2 speednuts and 1 waffle. Short enough race that I didn't think I'd need all of this, but it was good to have it just in case. 

My new foxy gaiters!

Training and Preparation: Leading up to this race, I hadn't had what I felt was a successful race since 2019. I ran the Moose Marathon that fall and did great! Then Covid happened, races were cancelled, motivation was less, pounds were put on and running just got hard. I also got 5 years older somehow. Griffin and I trained together for the Spring 2022 race, but the course was drastically altered due to weather so we didn't race. I had signed up for the Moose Marathon that fall, but barely got any summer running done and finished an hour later than I had previously. Griffin and I trained again for the Spring 2023 race and I DNF'd for the very first time and had to drop out at Oberg. Note - for these last 2 races, I wore different shoes (Altra Olympus). For this race, I went back to my trusty Altra Lone Peaks.

All that said, I was very motivated to kick it into gear this time and get as many miles in as I could. This was a ridiculously mild winter so I was easily able to get outside a lot and really didn't lose any days to cold or snow and was able to run 3-4 days/week. In addition, we bought a treadmill in October so I also hiked on the treadmill at least 2 days/week (12-15% incline, 3-3.3mph for an hour or more). Since the beginning of November, I've run 20-30 miles every week. I've never really worked out more than 4 days/week in my life so I think that regularly working out 6 days/week made a difference in my preparation. I had a really strong start for the first 4 months of training. Then I pulled my right hamstring for the first time in my life. When it happened, around 2 miles into a run, I wasn't even sure what it was. But it hurt enough for me to turn around and limp run/walk home. Googled to figure out what muscle it was that I pulled and then read about how awful it would be if it got worse. I was so fearful to do any serious damage and was terrified to actually tear it so I stayed off of roads as much as I could for the last several weeks before the race. Running at Afton seemed fine and didn't cause any problems. I was also able to hike on the treadmill without pain, but asphalt really seemed to bother me, especially if I ran more than 6-7 miles. My first trip to Afton was in the beginning of February and I continued to go weekly all the way up to race week (I missed one week when it finally decided to really snow for the very first time all winter in March). Clocked more miles on the treadmill than on the road the last week or so just to make sure my hamstring was in good shape. 

Going to be a hot one!

Race Weekend Preparation: Kylah was heading to Duluth on Sunday for a work-trip and Juniper had the day off of school so the girls were both here on Friday. Dinked around a bit as I had mostly packed earlier in the week. Sushi and kombucha for dinner! Set my alarm for 5:30am. I went to bed at my normal time, but had some trouble getting to sleep. I did eventually sleep though for several hours which is rare for me. Nice to be in my own bed. Plan was to get up, have my coffee, get dressed and leave around 6:30am. All went as planned - made one stop to pee and get gas and got to the race around 8:30am. Parked (it was VERY busy), picked up my bib/hat and stood in line at the porta potties. Took off my extra layers, grabbed my poles, sunglasses and hat, put on some sunblock and headed to the start. I hadn't been eating breakfast before running over the past 5 months, but I did eat a piece of string cheese at the start line. And popped a salt pill!

Race: Having not run this race in 9 years and knowing that the course had been slightly altered, the only thing I could remember is that it's essentially 4 climbs with flat sections sandwiched in between. Some of those sections were gravel roads, sandy chutes or grassy dirt trails. Sure enough, that's pretty much what it was, although I lost count of the climbs and after passing the first aid station at 5m (which was water only so I didn't stop), I had no idea how far we were into the race. At some point I heard someone say "6.5!" and I didn't know if that meant that's how far we had gone, how far we had left or how far it was to the next aid station? 

The hill climbs were fine - I had remembered them being quite daunting but when I first ran this race, it was only my 2nd trail race with the first being Surf the Murph. I had yet to run any races on the SHT. So, compared to the SHT, these hills were just fine. Way more comparable to Afton. One of the downs was really rocky and quite long, but it just reminded me of the down at Afton that brings you to the Trout Brook loop. I just took it slow. 

There's not a lot of skinny single-track so while I was never alone (there were always other runners around, especially with 3 other races being run simultaneously), it was never a problem to pass or to be passed. I really enjoy one-way traffic, much better than the Spring Superior out and back!

I had remembered the sandy chutes being un-runnable last time. I don't know if it was because the conditions were different this time (no mud and very dry), but I was able to run through them all this time. 

I was using Strava on my phone for the first time (instead of a gps watch) which meant I wasn't looking at the time/miles pass by as my phone was packed away. My strategy going in was to try to listen to a couple of podcasts before getting to the 2nd aid station at 13.5m at which point I'd switch over to music as it appeared on the map that the last 4 miles of the race was pretty flat and I knew I'd need the motivation as I'm not a huge fan of flat running.

After finishing the 2nd podcast, I found myself on a gravel road that was mostly downhill. I was trying to do some math to figure out how far it still was to the 2nd aid station. I knew I'd listened to a couple of hours of podcasts at 1.25 speed with some down time in between so I calculated that we'd been out there for about 2.5 hours. I thought I had about 30 minutes before the next aid station, but the gravel road was confusing me! Sure enough, it was the last section before the aid station and I was shocked when I rolled in! I had been rationing water for the last little bit as I didn't know where I was and was so afraid to completely run out. I had a volunteer fill up my pack (this was a mistake - the water had a terrible after taste and smell, so bad I could barely drink it), I drank a cup of gingerale and then asked another volunteer for the time (it was 12:07pm). Again, I was surprised! I had hoped to finish around the same time I had 9 years ago which was 1:06pm which meant I had about an hour to run the last 4 miles. Knowing it was mostly flat, I was kinda optimistic that this might happen. I had also told Marcus there's no way I'd be done before 1pm so don't worry about being back to the finish until then. 

I left the aid station, pulled out some sport beans to snack on and was so excited to finally turn on some music to get me through the mentally difficult flat section especially since it was just a gravel road. However, when I went to turn spotify on, I could see that it was playing but there was no sound!! Podcasts played fine (but I had nothing I wanted to listen to), but the music wouldn't play! I was sooooo frustrated. I lost about 5 minutes walking trying to figure out what to do. I thought of restarting my phone but then I'd lose my Strava. I then decided to close the spotify app and reopen it and thank god that worked!! I finally had some music to get me through this last bit. 

The last 4 miles were the hardest (mentally) because it seems so silly to walk on flats. But a lot of people were. You could tell they were ready to be done. About 30 minutes in, I still had absolutely no idea how far I was and was struggling with keeping up a run pace so I decided to check my phone - I was at 16.84 miles! WTF? I was almost done? At that point, I knew I could run the rest. I didn't check the time as that would stress me out but I knew I could keep running. I finally hit the campground, ran by our car and into the finish. When I saw the clock counting down from 3:49 to 3:50 I picked up my pace so I'd finish before it hit 3:50! Crossed the finish line and was so grateful when a volunteer offered to hose me down with cold water. It felt amazing! We didn't hang out too long. I changed clothes, grabbed some freshly made Neapolitan pizza, coffee and a la croix and we headed back to the car for the relatively short drive back home, getting home a little after 3pm. Had chipotle and some Rose for dinner. 

Final Time: 3:49:40 (13:31 pace), 56/134 women, 12/34 age group 50+, 181/326 overall. Second best race for me in overall placement, top 56% (first was Moose Marathon 5 years ago in 2019, top 48%). But first best race for me in my age group, top 35%!

Recovery: Wasn't too sore on Saturday (except getting out of the car after sitting for 2 hours on the drive home). Went for an easy 3 mile run on Sunday to help take the edge off. Was more sore Sunday night, but felt okay on Monday and hiked on the treadmill for 3 miles. Treadmill again Tuesday and Wednesday with a road run Thursday. Might take Friday off?

Next Time: If you run this race again, as soon as you get on the first gravel road before the 2nd aid station, put your trekking poles away (you won't need them again) and turn on some music! Also consider bringing your 3L water bladder so you don't have to re-fill with their water. 

Years ago I had considered the 50 mile that starts at midnight, but 3 loops especially with half the race being run with headlamps seems like a lot, haha.  I would consider doing the 2-loop 34m race, but it would require us to spend the night somewhere closer (or leave at 4:30am). 

Next Race: I'm signed up for the Moose Marathon in September. Hope to have a better race than I did 2 years ago!  Plan on utilizing the treadmill as much as possible to get through the hot days of summer. No excuses! Depending on how training goes, might sign up for a fall 50k - Wild Duluth? Surf the Murph?

Spring Superior 50k 2023

Date: Saturday, May 20th 2023, 7am start

Distance: 50k (24% female)

Weather: Left the cabin when it was in the low 30's. By the time we got to Lutsen, it was in the low 50's. Quickly rose to the low 70's. Sunny and warm! Even Marcus said it was too hot as there was no shade relief at the aid stations.
Runners: i was running the 50k while Griffin (his first), Alex, Courtney, Reid and Kelly were all running the 25k. 
Crew: Marcus, Jax, Mom (and Zeus) and Dad (on bike, he put in nearly 40 miles and also had to bike up and down all the hills)
Gear: UD hydration pack, VS bra, Gap short sleeve, Old Navy shorts, Dirty Girlz gaitors, Darn Tough socks, Altra Olympus, Suunto Ambit 3 GPS, buff, hat, trekking poles.

Fuel: Brought string cheese, hard boiled eggs, beans, speednuts, waffles, but only ended up eating 2 hard boiled eggs which was a HUGE mistake. Drank coke at aid stations. Next time, I really need to have easy access to everything so that I can eat without having to stop. Also make sure my crew knows to just take stuff and give it to me to eat!

Training and Preparation: Ran all winter, rarely missed a day. Started running at Afton mid-March with Griffin, but then we got a ton more snow so couldn't get back until mid-April and by then there were a zillion trees/branches down so getting through the trails was tough and slow. Spring got busy and between family events and making sure Griffin got enough miles in, I missed a couple of planned solo long runs. 

Race Weekend Preparation: Juniper was traveling to Maine for the 8th grade Waldorf trip and left early Monday morning. On Tuesday, Griffin, Marcus, Jax and I left for the cabin. We spent 3 days enjoying cabin life and working on spring chores before race day. Had salmon and TJ fried rice Friday night. Alarm was set for 4:45am. Didn't sleep well, but had a weirdly normal morning. I'd pre-made coffee and a cheese sandwich the night before and had no problem getting through both. Trip to the bathroom and Marcus, Jax and I were off. Griffin left a bit later with Mom and Dad. Got to the race by 6:30. Marcus went to grab our bibs while I went to the bathroom. Waited at the start for a few minutes with a jacket on, but temps were concerning me already as it was in the low 50's at race start. I couldn't believe the number of people wearing pants, jackets and even gloves!

Start to Oberg (Miles 0 to 7.75 - 7.75m):  

Hard to believe this race hasn't been run "normally" for 4 years! I last ran this race 6 years ago. I felt like this section went well. I started in the back of the pack on purpose but still felt like quite a few people passed me during this section which was weird because I felt like my pace was pretty good. I was running the flats and hiking the ups. Perhaps being too cautious on the downs? Came into the aid station at 8:53 which is well within the range I had predicted. Felt great, ran to the bathroom, had a volunteer check my water which was full enough to get me to the next aid station.

Oberg to Sawbill (Miles 7.75 to 13.3 - 5.55m): I don't remember much of this section except how boring it is and how much harder it was than I remembered. It also seemed to take me twice as long, although I came in around 10:34 (in previous years I'd come in between 10:10-10:25). I remember telling Dad at the aid station that it seemed so much rockier and rootier this year!

I know I've became less steady on my feet. Don't know if that's age or fear or both? I haven't actually fallen in quite some time, but I did train this spring with trekking poles and used them during the race. I felt like they kept me steadier, but I still wasn't very speedy. I asked Marcus how I was doing for time and it seemed as if I was still okay. Slower than the past, but not out of the window. This aid station closed at noon so I had nearly an hour and a half to go 4+ miles which seemed totally doable. 

Sawbill to Carlton Peak and back to Sawbill (Miles 13.3 to 17.7 - 4.4m): I was surprised that the front of the pack hadn't started to pass me on their way back to the finish. This gave me hope. I was also curious to get to Carlton so that I could also make the turnaround and see just exactly how many people were behind me. Of course, as soon as I thought this, people started passing me. A lot of people! This is always tricky and one of my least favorite parts of out and backs. Especially on boardwalks! Getting up to the peak seemed to take forever, I immediately turned around and went back down, ignoring the fireballs and cheese balls. Ew! Within a few minutes, I passed 3 people and then didn't see another soul for nearly the rest of the race. It got very lonely very quickly as I realized how far back I was. I think I really got in my head at this point. I didn't take care of myself as now would've been a really good time to fuel up. I did, however, pull my airpods out and listen to some podcasts. Dropped part of my case somewhere in the woods! By the time I got back to Sawbill, I was really feeling done. I was feeling defeated and slow. I don't know what time I got there, but I didn't miss the cut-off so it was before noon. Previously, I'd gotten in between 11:15-11:25, but I know it was later than that. Mom and Dad were there as Marcus was at the finish waiting for Griffin. Had they not been there, I'm not sure I would have continued. Unfortunately, I failed to refill my water, just simply forgot. I'd been drinking non-stop and had already had my pack refilled once. It was so hot out. I got a cold "shower" from a volunteer which felt amazing. Didn't realize until later that I was burning because I didn't think I'd need sunblock!

Sawbill to Oberg (Miles 17.7 to 23.25 - 5.5m):  I truly now really really don't like this section. I also had done some math and realized I was going to be cutting it close. Part of my wanted to sabotage myself and miss the cut-off on purpose. But I continued on, as fast as I could, power hiking everything I couldn't run. Watching the clock, I knew every minute was going to matter so I didn't take the time to stop and fuel like I should have. I also should have put music on to help motivate and potentially speed myself up. Instead, I was alone and in my head. At 1:05, I remember thinking that I had to almost be there, Oberg had to be right around the corner. But the trail just went on and on. I didn't see a single person. That is, until 1:30 came and went and I still wasn't to Oberg and I saw Marcus and Jax in the woods up ahead. I knew I'd missed the cut-off and ran with them to the aid station, not believing how much further it still was. Rolled in at 1:40 (previously I'd come in at 12:15-12:35 so I was way off) and the clipboard guy basically told me I was done. Frankly, even though it was my very first DNF, I felt relieved. The last section, while I would've eventually made it, would have been difficult. This section was what did me in. 

Oberg to Finish (Miles 23.25 to 31 - 7.75m):  There was no "Oberg to Finish" section for me this time. Where could I have shaved off 10 minutes to get the opportunity to finish the race? TBH, I'm not sure. 

All the 25k runners finished. Griffin finished around 12:30pm, exhausted, says he's never racing again! We'll see...

Recovery:  Stopped at Lutsen after leaving Oberg, but missed Alex and Courtney who were off showering. Headed back to the cabin after a stop in GM for fish & chips and at Trail Center for malts. We were hours earlier than expected, but everyone was exhausted and we all kinda went our separate ways and to bed early! 

Went home later on Sunday. Finnley's birthday Monday. Ran Wednesday, Friday and Sunday, a little bit more each day. 

Thoughts...so, what did I do differently preparing for this race? In 2019, I ran my best race ever, Moose Marathon. Had terrible training that summer, but the race went well. Ran Wild Duluth a few weeks later. Didn't write up notes for this one. Remember it being fairly uneventful and I was shocked that my time was exactly the same as it had been the first time I ran it. Didn't race again in 2020. In spring 2021, I ran the Spring Superior 25k and also was surprised that my time was exactly the same as it had been the other time I had run this race in 2015. My takeaway is that I thought my pace for these races was just pretty steady, so long as I had regular training. However, I ran the Moose Marathon again in 2022 and it was one of my worst races ever, taking me more than an hour longer than the previous time I had run. Going into the 2023 Spring Superior 50k, I was really ready to just call the 2022 race a fluke. I thought I had good training and had run regularly all winter. Had I finished this race, it also would have taken me more than an hour longer than my two previous finishes. Where am I losing this hour? Yes, the SHT is full of rocks and roots and other obstacles, but I've run it many times. Am I just being that much more cautious because I fear falling? How do I get over this? I googled "agility training" and all I got was results for dog training! 

For now, my confidence has been rocked now that I've had back to back bad races. I'm thinking I need to sign up for races that have a large finishing window. In the spring, this means Zumbro 17m (9 hours), Zumbro 34m (11 hours) or SHT 25k (8 hours). In the fall, this means Moose Marathon (14 hours) and Wild Duluth 50k (16 hours).