2014 Angeles Crest Endurance Run

I put my hands to my head.
"I can't do this"
My heart beats faster.
"Why did I tell my friends that I was going to finish in 22 hours"
"I don't even think I can finish in 26 hours"

"SHIT, I CAN'T..." an alarm goes off in one of the adjacent rooms. It snaps me out of it and I sit up. My heart starts to calm down. My mind slowly starts to clear as I prepare for a LONG day.

Derick Gallegos, Jack Rosenfeld, Kara Clark and I get into the car to get some fresh coffee. I still need to check in one last time and participate in Hal's prayer before the race begins. I feel better now as I am surrounded by friends and comrades. I walk around the start and position myself in an area that will give me the best opportunity to chase my goal.

The countdown begins and we all take off. I decide to take the opportunity to push near the front before the first steep climb to the Acorn trail. I had initially told myself that I would hike all the ups until I hit the top of Baden-Powell. Why???? because at Sean O'Brien 50 miler I talked to Tommy Neilson about how fast he hikes up the climbs and in the discussion he talked about his techniques at AC100. I finally hit the trail head to Acorn trail and saw Tommy start to run the ups; MY PLAN HAS CHANGED. I start to run the ups and hike the sections that look too steep. I pass Joe Nakamura on the way to the top of the first climb and I knew that I would see him later on since he is a strong runner. I continue my pace and decide that I will hold this pace no matter what, I just hope my crew doesn't get mad at me and tell me to slow down. All of a sudden I'm running behind Ruperto and Schulte.

uhmmm YEAH... this is definitely NOT a good sign.
I should slow down.
Noooo...Fuck it...I'm going to stick to this pace and just work harder in the end if I have to.

I hear the cheers as I run into Inspiration Aid Station. There are tons of people as I quickly scan for my crew. They hand me a bottle and send me on my way to the next aid station. I wonder what their thoughts are as I came into the aid station.

I'm not going to lie...I was super stoked to see all my friends, their smiles and hear their words of encouragement.

I run most of the section to Vincent's Gap Aid Station. I still feel good, but how I handle this next section will determine my race. If I run it too fast then I will blow up and have a horrible second half or I can give it too much respect and waste too much time. Once again I hear all the cheers and see my friends as I cross over the 2 Highway. I see my crew, they take my bottle, give me words of encouragement and put a freshly dipped in cold ass water hydration pack on my back.

I start the hike up Baden-Powell and start to eat the watermelon and nutter butter cookies that my crew gave me. I only eat half and decided to eat the rest as I get near the top. With my new plan I start to run the sections that look runnable. I get behind Andy Pearson and Shulte. FACK!!!!!! doubt starts to cross back into my mind as I should not be near these two, especially Andy. WHY?????????WHY am I behind these two and still feel like I hadn't pushed it too hard. I eventually make a risky decision to pass them in hopes that I did not regret this move later on. I continue up the climb and run into Dominic Grossman, who is either having a rough moment or I AM GOING TO FAST TOO SOON. I justify to myself that Dom is having a rough moment and pass him to continue the climb. I finally hit the top of Baden-Powell and start the long descent towards Islip Saddle Aid Station. It wasn't long before Dom came screaming past me; the back draft nearly threw my off the trail.

9 lbs down..What??

I enter Islip Saddle and walk up to the scale. I expected to be a couple pounds under, but I was shocked when the guy from the Ultra Medical Team (UMT) told me that I was 9 pounds down. My initial response was the all to typical "No Way," but  there it was in front of me. We both stared at each other, I was waiting for him to lecture me or hold me, but then Derick told me to get off the scale and get moving. I preferred Derick's response so I got off the scale put on my pack and continued.

I started the climb up Mt Williamson and had planned to take this section as I did at Baden-Powell, fortunately a friend reminded me to calm down and take it easy. He knows how to run 100's very well so of course I drop into a steady hike. Not long after I start to feel the effects of the water loss as my calves start to cramp up. I've been in this situation before so I just start to drink more water and my legs start to feel better. Rupert passes me and encourages me to keep going. I must not have looked so well at this point, but I reassured him that I had no intentions of dropping. Thankfully I had made the necessary corrections to enter Eagles Roost Aid Station feeling better.

The next section was the dreaded Cooper Canyon. I feared this section as I was told by my Coaches that it would be the hottest section of the course. Cooper canyon is exposed and the air is stagnant which leads to a HOT climate. I stopped at the last creek before the climb out into Cooper Canyon. I take my shirt off and dip it into the creek and put it back on. All of a sudden I feel this cool breeze pass by me. Today was definitely not going to be like any other AC100 race. Cooper Canyon was not hot at all. With the cool breeze I knew I could push the pace more and made it to Cloudburst unscathed.

I would have a smooth and somewhat eventful run from Cloudburst to Chilao Aid Station. During this section I would reminisce of all the training runs I previously did with my friends. I pass through three points relatively quickly and mentally prepare myself for the last major climb to Mt. Hilyer. I hit the asphalt road and my diaphragm decides to get tired; my breathing becomes labored so I decide to walk a little more. Jorge passes me and basically glides up this section. Dammit!!! I decide to pull a 1 (walk):1 (run) minute ratio, which turned to a 1:2 and a 1:3. My breathing is still labored, but at least I'm moving better.

Still 9 lbs down..BOOO!!

I coast into Chilao and  jump onto the scale hoping for a better outcome. Once again the UMT guy and I had a staring contest as I was still 9 pounds down. The good part was that I hadn't lost anymore weight, but I really needed to manage my water intake better. I made a quick shirt and shoe change for the last half. Jack put on his luna sandals and got ready to pace me to Chantry. I did question his choice, but knew he would be fine. He better be fine cause I was not going to wait for him. Ironically the only issue he had with the lunas was on the least technical, not really even technical, downhill section after Shortcut Aid Station...irony is amazing.

By now Andy and his pacer McCool caught us before the climb to Newcombs Saddle. I was actually surprised that I had been in front of Andy for this long. He did pass me at Eagles Roost, but I somehow passed him in....I don't even know when. After Newcombs I used Andy and his pacer to dictate my pace to Chantry. I did expect them to drop me, but I was somehow able to keep up. I even used Andy's pacer to decide when to eat a gel or a salt pill. Before we got near Chantry I asked Rob to remind me to start drinking my water, I was not going to be 9 pounds or more under 155. Fortunately Andy reminded me as we started the hike up to Chantry and I slowly (understatement) kill my bottle of water.

We eventually hit Chantry Aid Station which is the last time I will be weighed. I jump on the scale and it's UMT Victoria. I met her when we worked an aid station at Old Goats. She stares at me as she warns me that I am....5 pounds under weight. I internally scream with JOY, it's about f'n time I got my sh!t together. I sit down and argue (like a CHILD) with my crew who is forcing me to eat chicken noodle soup; I did not want the noodles...dammit. I eat some of the noodles so I could go with Derick and finish the last 25 miles.

I purposely asked Derick to help me with the last 25 miles. Downhill running is definitely not my greatest skill, but I have been diligently working on it. Derick sets a good rhythm on the lower winter creek trail. We ran the majority of this section and hiked all of the upper winter creek trail. I took a DEEP breath once we hit the Wilson toll road. This is it, from here to the finish is what I trained for. I am slightly bummed as this is also the section where I expect numerous runners to pass me. Derick and I try to coast down Wilson and I quickly realize that I should have been training on running downhills during the night....THIS IS SOO HARD (TWSS).  I struggle as I try to find my rhythm to Idlehour Aid Station. It feels like forever and then all of a sudden I see my friends. I'm stoked to see them and I can feel the same vibe from them. I haven't seen most in a long time so I want to stay and chat, but my desire to finish the race by now (actually RIGHT NOW) got us out and into idlehour.

There was a lot of hiking/running/hiking in this section to Sam Merrill. I feel like Andy is catching up and ask Derick if we can start running more of the ups toward Sam Merrill. Derick basically tells me to chill out and save my legs for the downs. I stick with Dericks plan and hike to Sam Merrill. That last mile to Sam Merrill feels abnormally long, as if I'm on an escalator that is going in the wrong direction. We finally hit Sam Merrill, refill our water, chat a bit and get on to the finish.

Everything hurts now and I am releasing the pain vocally. Derick keeps a formidable clip as my body struggles to keep up. He warns me of every section that I need to be careful on. I start to kick basically every rock as my legs get heavier. I want to QUIT running and start walking more, but I look forward and see the effort that Derick and my crew gave to get me here. I continue to release the pain vocally and even screaming at times.

Derick and I finally get to El Prieto trail which is one of the best signs since you are basically done. Okay..NOT really as this section just doesn't seem to end. It also has these pavers that hurt EVERYTIME I step on it. Brian Fuerst would later inform me that they are for the bikes to prevent them from rutting out the trail. My body HURTS and I feel like I can't move. We eventually hit the last section of ASPHALT. I try to remember my training in the 'Hurt Locker," I posture up and start kicking my legs back, but I feel like I am going nowhere. My friends would later tell me that we were flying into the finish line, but I totally felt like the tortoise (think Looney Tunes).

Photo by Bernard Falkin

With the help of my crew I finally made it to the finish within my goal time of 22 hours. It's amazing to think that earlier that morning I was scared to think that I could not do it. I really do owe it to Kara, Jack and Derick for keeping me up on my nutrition. I also owe my friends endless gratitude for helping me train to get ready for AC100. My friend Heidi also showed up with one of my favorite dogs; Heidi drove an hour and a half to watch me finish at 3:00 in the MORNING.

I am beyond stoked with my performance. I am also dumbfounded when I look at the people who I finished with....SERIOUSLY...never in my wildest dreams.

Jack, Me, Kara and Derick

I am still waiting for Derick's alarm to go off.

Turning RED as Hal puts me on the spot

Cactus to Clouds to Cactus

  I'm sitting on a rock looking south east towards Anza-Borrego. I can't help but wonder how everyone is doing out there as they prepare for the Salton Sea race. I also wonder what kind of conditions they will meet as I recall the conditions of 2013. I think about who will win the race and by how much will they beat "Team Coyotes" time from last year. Badwater is also having their immersion seminars today; how is Kate and Jimmy doing? I also ponder about what kind of experience Angela will have at Massanutten 100.

  You may be wondering why I am sitting on a rock and thinking about so much. The truth is that I feel like crap and need to get my mind off of my funk. I need to chill out and recollect myself and decide if I will push further towards the summit or call it a day. The run started off so well, WHAT happened?

  The first mistake I made was treating this run like all my previous runs. I am currently working on my metabolic efficiency training (MET). Part of the training requires you to eat differently during training runs to help improve the fat/carb burning ratio. My training has been going really well since my water consumption and nutrition needs have decreased; there was my mistake. Did I also mention that I had been mostly training on flat land? Did I mention that I LIKE to run up mountains? Well you probably guessed it by now, I had burned through all my carbs around mile 5-8. I am 2 miles from the saddle with about 22-25 planned miles till I finish.

  The lesson I learned is that I need to give up on my nutrition plans and adjust them according to the terrain, elevation and how fast I plan to complete it. There was NO reason why I should have eaten as if I was on any of my other runs. I brought gels and I should have been using them during the climb.

  The second mistake was that I expected the conditions to be A LOT colder. It had rained the week before so I expected there to be ice in Long Valley and by Wellman's Divide. I brought a pack, which I don't normally use, with a bunch of gear in preparation for the icy and possible cold conditions. There was NO ice and it was warm, bordering on hot. What I didn't account for was the extra water I was losing from sweating so damn much from wearing the pack.

  I learned that I should bring a third bottle for this type of climb. Mountains are notorious for being completely different than you expect. The weather can even change in an instant.

Side note: I still didn't learn from my mistake with water until after I did "The Octopus" run and nearly ran into the same experience.

WOW!!!! I expected to learn more lessons from this, but upon reflection it doesn't seem to bad.

  I ended up making it to the summit with only half a bottle to get back to the tram. I figured that if I ran out of water then at least it would only be one mile to one and a half from the tram. When I got back to the tram I went straight to the shop on the third floor and bought a mountain dew. I chilled on the balcony for about a half hour as I drank the soda and contemplated if I would continue the run back to the museum.

  As I was running down the tram pathway a couple was cheering me on. The girlfriend said that she wants to be like me when she grows up. I yelled back that I didn't even want to be me at times. We both laughed and went on our way.

  I finally got the saddle and knew that after I descended that this would be it. I would have no choice but to coast to the museum. The run down went really well. I was feeling really good, but I wanted it to be over with...like not now, but RIGHT NOW. I ended up running out of water again before I reached the museum. It was hot and the sun wasn't going down fast enough to build any shaded areas.

  I finally got to the museum and smiled as I looked back towards the summit of Mt. San Jacinto. It was a rough day, but I was glad that I did not stop and that I made it out ALIVE.

http://connect.garmin.com/activity/492372129

Metabolic Efficiency Training

Metabolic Effitiwhatika…..

I had just finished the Sean O’Brien 50 mile race and my next race isn’t until early August, Angeles Crest 100. This leaves me with 5 months of training. With so much time in between I’ve decided that I was going to play around with my training and try to improve my Metabolic Efficiency. I will not go into detail assuming most of you heard what it is, but here are a couple podcast links if you do not.

Sunny Blende: Carb Burning vs Fat Burning

Metabolic Efficiency Training with Sunny Blende and Tim Flemming

Article

There are a couple tests that are recommended if you plan to use the metabolic efficiency training. This first test is the blood lactate test and the second test is the VO2 max test. The two test combined can give you a better idea of how to train and why the metabolic training is a GOOD idea. I set up an appointment with Gareth at Trio Labs in Brentwood (Los Angeles), CA.

BLOOD! Lactate Test

Of course, the test is not as dramatic as the title from what I experienced, but others may beg to differ.

From what I understand, lactate is a fuel source for the muscles, but at some point the lactate builds too fast that the muscles cannot use it fast enough. I was told to imagine a cup overflowing with water.

There are two methods to take a blood lactate test which is the stationary bike or treadmill; I chose to use the treadmill. In this test you start off slow and Gareth will slowly increase the speed. Every so often Gareth will ask you to jump on to the sides of the treadmill and take a tiny blood sample from one of your fingers with a blood lactate gadget. Gareth will use the lactate levels and heart rate at specific speeds to plot the points on a graph.

The blood lactate test is used to determine the different aerobic levels. Each level is a different training zone which helps to design a training schedule. A good example of a training schedule is the 80/20 Rule. I plan to train in zone 1 & 2 80 % of the time, leaving the remaining 20% to be used for zones 3 thru 5.

What it means to ME

The blood lactate test basically told me that at my current aerobic level I should be training between 129 – 154 beats per minute (bpm) which should be around, but not over a 7:48 pace. If you didn’t listen to the links, in metabolic training we use the heart rate to determine stress levels not how we feel during the run. This is the zone that will allow my body to strengthen its aerobic base, which in turn will allow me to run a faster pace in the same bpm zone.

I figure my training zones would look like this.

Data includes VO2 Information

VO2 Max Test or the Test from HELL

The VO2 max test is used to measure the volume of oxygen one can consume while performing at maximum capacity. Trio labs use this test to determine what types of fuel is being consumed at any given speed. The goal is to burn a high percentage of fat versus carbs for as long as possible. This data in conjunction with the blood lactate data gives a refined direction of what one would need to do for optimal training. The lactate test by itself is like a plain map, however, when it is combined with the VO2 max test it turns into a shaded topographic map.

Originally we knew that I should be training somewhere between 129 – 154 bpm, but we can clearly see that my optimal training is at 145 bpm. This is where I use the most fats to carbs ratio and lactate levels stay low. Using the 80/20 rule, I would be able to use this data to significantly improve my body’s metabolic efficiency and performance.

Conclusion

Metabolic training is a great idea since it forces you to build a 6 week base. After the 6 weeks you would start to incorporate the speed training. This prevents a person from getting injured from training to hard too soon after races.

In two months I plan to go back to Trio Labs to see what kinds of improvements have been made.
I also plan to log my training data such as training days, meals, etc.., but I still need to figure out how to go about logging it all and how to represent it.

Goals:

·         Lower lactate levels at each point.

o   Move the 1.1 under 1 mmol

o   Lower the 2.7 & 5.3 by correcting my running form at higher speeds.

·         Reduce my beats per minute at higher speeds.

·         Move the metabolic efficiency point (Fat and Carbs Intersect) towards the right.

o   Improve the body’s ability to burn fat at higher speeds.

What I Need to DO:

·         LISTEN TO MY COACHES KATE & JIMMY D FREEMAN

·         Include more protein in my pre-training meals.

o   I will probably wake up early and make 2 eggs with buttered toast.

·         Reduce consumption of beer.

o   NO WAY am I stopping.

·         FOCUS…FOCUS...focus on training in Zone 1 for 6 – 8 weeks.