Sundown ultra race report

What's the toughest part of completing the Sundown ultramarathon? It's doing the mental math "how long more would it take to make the cutoff time" at 3 - 4 am in the morning.

There's a 15-hour cutoff and from 1 am onwards, I felt sleepy and had to keep splashing water on myself to stay cool and awake. By then, I was walking most of the way and kept looking at my pace to ensure that I complete within 15 hours. The good news was that I got my finisher medal and tee.

From the top.

WD picked me up and we made a beeline for the ultra tent where we left the transition bags. Hooked up with PK and enjoyed the atmosphere. Seemed quite different this year. Guess it was the time. Some introductions and speeches and at 6 pm, 600 participants flagged off.

Crossed off DNS from the famous equation (FDL>DNF>>DNS).

There was a backwards runner from Taiwan and a one-arm runner. Running backwards for 84 km... that's tough.

The three of us used a run-walk system, but all different ratios. We deliberately kept at the back of the pack (just like TNF) and we kept leap frogging as we targeted the same 8 min pace.

By 7:30 pm, the sun had set. The slogan for the race was: race the night and beat the sunrise. I didn't think so, not with a 6 pm start and 9 am cutoff.

Kinda not used to the empty water stations as they were usually swamped with runners. Met Sam at one of the volunteer support station and he offered me some grapes that I happily accepted. At the turnaround, it was almost 3 hours. Right on target.

The way back I was bothered by the stench from the oil spill. It was actually the bags left by the side and as PK pointed out - the smell of dead animals. On my second lap, the stench was so bad that I almost vomited.

The cool evening breeze was a nice welcome, and there were the usual merry makers along East Coast. The pace dropped after 25km. I attributed this to fatigue.

Coming into the CCR stretch, I was surprised to see the 21km runners on the road, but we were on the PCN. The sight of so many runners (6,000 I was told) energized me. I looked to see if I could spot MBH but to no avail. About 5 km from the finish, I stopped for a quick deepheat rub down.

Twas a good thing, coz PK overtook me after that and blazed away! I did my best to keep up, and by then we had merged with the half marathoners. Heard a call - it was WD heading out for his second loop. Boy was he fast!

We came in just before 6 hours.

At the pit stop, I was surprised to see many runners there taking breaks, chatting away and chowing. A quick change of shoes, hydration belt and running top, and then headed out. I was told previously that the most difficult part was to get out of transition, and hence grabbed my drink and sandwich to eat on the way out. 10 min tops.

However, my stomach was bloated with so much water that I didn't have the appetite to eat more than two bites. The SIS drink came in handy though.

About 2 km out, I spotted MBH coming back and was really glad that she managed to complete her first 21 km. I opened my arm and shouted. Another runner in front of her was mistaken and beamed a broad smile. Sorry!

The legs felt tight and heavy in the first few km and my pace had dropped to more than 9:30. That's not much difference from power walking. In fact, PK and J were about the same pace, and we kept leap frogging all the way till the 35 km mark.

Zico - an experienced ultra runner - was a good companion most of the second loop. He had PF and the effects were showing. Else he would be way ahead. We chatted to make it more bearable. Thanks, Zico!

The first 10 km of the second loop was mentally most challenging. Should I go on or call it quits? DNF didn't sound so bad at 1 am in the morning.
The recreation goers were now replaced by the 5,000 marathoners. I had the good fortune of the companionship of a chatty couple - actually the lady was the cheerful one and it was good to eavesdrop just to pass time.

By then, most stations had run out of 100plus and some stations had called it a night. Good thing I had my own hydration. The routine was to grab two cups of water to drench my head, neck and arms. A small sip to keep being over-hydrated.

Just after the lagoon hawker center, met Jordan taking a breather. Good to see you, bro!

Moh was rounding up the rear with some friends and he had his honker to keep spirits up. Another guy was riding his bike to keep his wife/gf (antenna girl) company. These were the ultras. Moh would talk and encourage runners who have stopped to rest, "Keep moving, don't rest too long!"

Good advice. I would probably throw in the towel if I stopped to rest for a minute. As Zico said, we asked ourselves "why are we doing this?" especially during the second loop. DNF, DNF... like some sirens out of greek mythology. But once we reached the 72km mark (30km of the second loop), the sirens fell silent. Around that time, Zico powered past me, never to be seen after that.

The morning broke about 7 am, and I could then take a proper look at my companions. There's a lady with headphones whom I thought was a 42-er. But no, she's a 84-er. Heard another call from a car heading home. It was WD! I later found out that he completed in 12+ hours. Outstanding, my friend.

Picked up the pace with 3 km to go. By then it was clear that I would be getting my medal and finisher tee, and timing was not an issue. Just to put up a good finish, blister and all!

13:45. Beyond my target of 13 hours, but at least with more than 1 hour to spare before the cutoff time.

Congratulated PK and J after the race - they finished 5 minutes earlier! PK must have set a new world record for the shortest training time - only 6 weeks - from injury to 84km! Truly amazing.

How did it feel after the race? Relief, really. Just glad that it's over. My first and last 84km.

Appreciate the well wishes from friends before and after the race, as well as the cheering from volunteers along the way. Especially the support from MBH and kids. Couldn't have done this without your support and understanding.

Last but not least, the family's really proud of MBH for completing her first half marathon, even though plagued by ITB.

Conceivable and achievable

John Bingham in a recent RW article notes that the marathon has gained in popularity because it is increasingly conceivable and hence achievable. How true.

Having completed 7 marathons and a 50-k ultra, I find myself in a strange but familiar place of contemplation. The contemplation involves speculating on the possibility of completing 84k within 15 hours.

Why the familiarity, you may wonder? Just two years ago, when I laid hands on the Aviva 70.3 tee, I could not conceive how it was possible to cover such distances. And I told myself that it would be my goal to complete the distance, even though I couldn't swim a decent 300m. That was the point of conceivability (is this a word?). Now I work towards achieving that goal.

More recently, I accomplished another goal of running 50k before age 50. That was conceived after I completed my first marathon. So conceived, so achieved.

So naturally, the next step up is the 84k.

The contemplation involves examining calories from gels and cereal bars and electrolyte drinks, having learnt how ultra-athletes fuel themselves while on endurance races/training. I contemplate various race strategies and outcomes. I wonder if I can do it.

I vacillate between doubt and faith. But doubt appears to be receding (just like my hairline).

The point is this: 84k has become conceivable. And I am pondering the hows.

Quotable quotes

"If you start to feel good during an ultra, don't worry you will get over it."
Gene Thibeault

"I'm training the mind. I don't train to win. I train to keep going when the body doesn't want to go anymore. By doing something that you hate everyday you start to realize that everything comes to an end. The feeling you have after is the feeling of victory. I think that is what we are all looking for in life. Then you realize you have to do it again the next day. That is why I tell everybody that my life has no finish line."
David Goggins

RW ultramarathon training

These articles were published in the Runner's World magazine, April 2008:

Minimalist Guide

50-miler training plan

Overcoming the ultra-marathon mind game

Dean Karnazes: Why do I run?

Dean Karnazes shares his motivation for running in his book "Ultramarathon Man: Confessions of an all night runner".

Just as a race-car driver pushes his vehicle to the limit, or a pilot tests the "edge" in an experimental plane, I wanted to see how far I could go. What I now realize is that the way other people seek physical comfort and blissful well-being, I seek extremes.

I run because I've never been much of a car guy. I run because if I didn't, I'd be sluggish and glum and spend too much time on the couch. I run to breathe the fresh air. I run to explore. I run to escape the ordinary.

I run to honor my sister and unite my family. I run because it keeps me humble. I run for the finish line and to savor the trip along the way. I run to help those who can't. I run because walking takes too long, and I'd like to get a few things done in this lifetime.

I run because long after my footprints fade away, maybe I will have inspired a few to reject the easy path, hit the trails, put one foot in front of the other, and come to the same conclusion I did: I run because it always takes me where I want to go.

Dean Karnazes and the 199-mile Relay

The 199 mile Relay from Calistoga to Santa Cruz is run over 36 discrete legs of 5.5 miles by a team of 12 runners. Dean Karnazes decided to run it - by himself. It took him two entire days and nights in 2000.

Here are some lessons he shares:

On sleep-running:
"Being awakened in the middle of the night by a loud noise is unsettling, especially when you're running. In this case, a blasting [car] horn jolted me out of slumber... I'd fallen asleep while running. Now I was about to be run over."

He managed to dodge the vehicle, and decided to sit down to rest. But after 155 miles, "stopping was a foreign state of being. Pain flared up every inch of my body. There was one slight problem, however. I couldn't stand up."

On pain:
"The pain at mile 40 is much worse than back at mile 30, which hurts a lot more than mile 20. Every step hurts worse than the last. How can the human body withstand it? I like to tell people that my "biomechanics" are "genetically favorable" for running long distances. ... I have no idea if it's true."

"Your legs can carry you so far. Running great distances is mostly done with your head."

On the euphoria/meltdown cycle:
"As you progress in a long race, your highs become higher and your lows lower, and the fluctuations come with escalating rapidity. ... the mood swings came unexpectedly, without warning. There was no controlling the onset."

How to deal with low points: "Just take baby steps"

On the body's protective mechanisms:
"The human body is capable of extraordinary feats of endurance, but it has protective mechanisms to prevent total annihilation. Typically the system will shut down before physical destruction occurs. Blacking out is the body's ultimate act of self preservation. When you're teetering on the edge of coherence - which running 185 miles can induce - stepping over the edge becomes a very real threat. One minute you're running, the next you're in the back of an ambulance heading for the ER:

On passion:
"Running has taught me that the pursuit of a passion matters more than the passion itself. Immerse yourself in something deeply and with heartfelt intensity - continually improve, never give up - this is fulfillment, this is success.

"As a running buddy once said to me: Life is not a journey to the grave with the intention of arriving safely in a pretty and well-preserved body, but rather to skid in broadside, thoroughly used up, totally worn out, and loudly proclaiming 'Wow! What a ride!'

"Running has as much power over me as I have over running."

On solitude:
"I also like the solitude. Long distance running is a loner's sport, and I've accepted the fact that I enjoy being alone a lot of time. It keeps me fresh, keeps me - oddly enough - from feeling isolated. I guess a lot of people find it in church, but I turn to the open road for renewal. Running great distances is my way of finding peace.

"The solitude experienced while running helps me enjoy people more when I am around them. The simple primitive act of running has nurtured me."

On running for a cause:
Dean ran to raise funds for little Libby Wood, who was critically ill. A week after Dean completed the relay, Libby received an organ transplant.

Dean ran The Relay solo for the next two years, each time again for other needy children. Each received transplants shortly after ... miraculous outcomes!

imaRunner: Dean Karnazes

I picked up Dean Karnazes' book "Ultramarathon Man: Confessions of an all-night runner" some week ago. Most of us would have heard about Dean and his feats, more recently of how he ran 50 marathons in 50 states in 50 days.

In this book, Dean provides insights as to how he started on his quest to test the limits of endurance. He described an incident during his junior high years with his mentor Coach McTavish. Dean ran all out in the Cal State long distance championship, against older stronger runners.

After he won, Coach McTavish asked, "How'd it feel?" Dean answered, "Going out hard was the right thing to do. It felt pretty good." Coach squinted at him and said, "If it felt good, you didn't push hard enough. It's supposed to hurt like hell." This statement became Dean's mantra, in a manner of speaking.

Interestingly, Dean did not run for 15 years after that, having to earn his way through college and graduate school, and thereafter establishing his career. It was only on his 30th birthday that "something snapped" and he decided to go for an impromptu night run from his home in San Francisco. He ran seven hours through the night to San Mateo coast, covering 30 miles. That was Dean's "reawakening."

The next section was devoted to Dean's first Western States 100-mile endurance run. This event covers 100 miles within 24 hours, traverses through snow peaked mountains and murderously hot valleys. The run includes an early climb from 6,000 feet to almost 10,000 feet in elevation. Participants have to ford numerous bridgeless bridges, deal with harrowing drop-offs and unpredictable terrain. It is termed the "toughest endurance event in the world" and to quality, one must complete a 50-mile race in less than 9 hours!

I learnt a fascinating way to deal with acorn-sized blisters - lance the blister, drain, then stick the skin together with super glue (insert into the blister) and then duct tape the foot.

Dean finished in 21 hours, 15th position out of 379 starters.

The next hurdle was Badwater - the lowest point in the middle of Death Valley, southeastern California, 282 feet below sea level. Summer time temp can exceed 130 deg F. Shoe soles melt on contact with the asphalt. So runners run along the white line on the edge of the roadside. Dean passed out on this 1995 run, severely dehydrated, vomitting and on the verge of heatstroke. His first failure.

The next year, Dean was back and he succeeded that time. He also completed nine more Western States in addition to numerous marathons and multisports events.

If Badwater was highway to hell, then the other extreme - cold - became Dean's next target. The South Pole marathon in 2002 was novel and unique. A handful of "crazies" flew to the South Pole, amidst weeks of delays due to bad weather. Dean decided against snow shoes, in contrast to all the other runners and had to place heating pads in his shoes to prevent his feet from freezing in the -54 deg F icy terrain. He had serious problems during his run - his goggles froze over and so did his mask. That meant he could not eat. Pace was excruciatingly slow (15 minute mile - brisk walk pace on normal surfaces) even though Dean ran all out at full capacity. It took him more than 8 hours and lots of tissue damage. But Dean completed the first ever South Pole marathon.

Other than reading the fascinating stories, what I found very thought provoking was Dean's answer to the question "Why?"

I quote:

It's an excellent question, though addictions are never neatly defined. ... When people ask me why I run such improbable distances for nights on end, I've often been tempted to answer with something like, "Because I can." It's true as far as it goes, and athletes aren't always the most introspective souls. But it's not a complete answer. It's not even satisfying to me. I've got questions of my own.
What am I running from?
Who am I running for?
Where am I running to?

Read more ...

Ultramarathon Program by George Parrott

Hal Hidgon's "How to Train" contains a chapter on training for ultras. George Parrott was the coach of the Buffalo Chips, an ultramarathon club that produced many ultra champs. He's also a professor of psychology at CSU Sacromento.

The 50-K
"Fifty km is simply a marathon with a warmup."
Pacing is key: run 26 miles with a split time 15 to 20 min slower than the marathon best (35 to 45 sec per mile - 20 to 30 sec per km - slower). Then run the last 5 miles at a pace 60 sec per mile (35 sec per km) slower.

For first timer, choose a point-to-point or large loop course rather than one with multiple laps. This is because everyone experiences periods of mental and physical fatigue. Avoid races made more difficult by terrain, high altitude or chance of extreme weather. Sounds like good advice for any ultra, not only a 50K.

The Sandwich Approach (back-to-back tempo and long runs, sandwiched by rest days):
Mon: rest
Tue: speedwork (warm up, 3x1 mile, 2 - 3 min jog between, cooldown) at faster than 10 k pace (6 miles)
Wed: easy run (8 miles)
Thu: easy run (6 miles)
Fri: rest
Sat: tempo run (warmup 2 miles, marathon pace 3 miles, cooldown) (7 miles)
Sun: long run (walk breaks) 23 miles
Total: 50 miles

Increase mileage in speedwork, easy and long runs (but not tempo run) each week to build up to 54 miles before taper three weeks before ultramarathon. A 10-K race the week before as a final test of conditioning. For the experienced runner, this program adds one or two months to the usual marathon training buildup.

The 50-Mile
Moving from the 50-K to the 50-mile requires considerably more elan, but maybe not that much more talent or training. Parrott's program does not require great increases in mileage, merely tweaking the schedule and spending some extra time on the weekends -- long runs on both Sat and Sun.

The weekday schedule is unchanged. For the weekend, instead of miles, substitute with time:

Sat: 3 hours easy
Sun: 3 to 4 hours easy
Week total: 60 miles

Recovery week every third week with only one long run on the weekend. 

Increase Sat run to 4 - 5 hours and reduce Sun run to 3 to 3.5 hours on weeks 6 and 7 (week total of 75 miles) before tapering. The last 2 hours on Sun should be at increased heart rate level (80%).

42 miles (67 km over 6 - 7 hours) over the weekends is unlikely given my pace, so my actual mileage will be lower.

Ultimate Ultramarathon training plan

Ultimate Ultramarathon training plan (extracted from Runner's World)

A few things you should know

You're not going to spend most of your waking hours running. That's because prepping for a 50-miler is much like marathon training, but with fewer and slower intervals, and somewhat longer (and slower) long runs spiced with walking breaks. Our plan offers enough miles in the proper dosages to prepare you for your first 50, while leaving you with enough time and energy to have, like, an actual life.

Ultra training is not about speed, or even distance, but rather time on your feet. Hence, the core element in getting you ready is the long run "sandwich": back-to-back long, slowish runs on successive days (likely Saturday and Sunday) bookended by two days of total rest.

When you start the 16-week schedule below, you must be at the point where you're running 15 to 18 miles for your weekly or every-other-week long run.

You'll be doing a bit of long, but not-so-fast interval work to boost muscle strength, stamina, and aerobic capacity. This will also keep you from settling into a semipermanent slow slog that makes a 12-minute pace feel like a 100-meter dash.

When it comes to running the long stuff, friends make for more fun. "Find training partners who have the same goal, so you can all encourage each other and learn from each other's experiences as your training progresses," says Luis Alvarez, who finished his first 50-miler last year to celebrate his 50th birthday. "And if you have someone who has experienced the distance and is willing to train with you, so much the better."

8 Rules of the road

1) Stay flat
Find as flat a 50 as you can, and as close to home as possible. Running this far for the first time is tough enough without the added stress of steep hills and travel.

2) Get familiar
Train on the terrain you're going to race on: trails, asphalt, or--as is common in many 50-mile events--a mix of the two.

3) Take breaks
"Stopping briefly for walk breaks in both training and racing is the key to being able to move forward at all times," says Buffalo Chips ultrarunner Becky Johnson, who finished her first 50-miler in 2003.

4) Pack a bag
Most 50-mile events will drop your race bag near the 35-mile point (some also will make a drop around 20 miles). Your drop bag(s) should include solid fuel (your favorite energy bars, candy bars, or gels), sunscreen, long-sleeve T-shirt and/or nylon windbreaker, clean socks and an alternate pair of shoes, and Vaseline or skin lube.

5) Start slowly, then back off
Because when it comes to 50-milers, pacing errors no longer penalize just your finishing time, but the possibility of finishing at all. "Start off a full 30 seconds-per-mile slower than your marathon pace," says Parrott.

6) Eat, drink, and (try to) be merry
During the race, eat whatever worked for you during your training runs: cookies, raisins, figs, crackers, pretzels, energy bars. Whatever. And drink continuously: eight ounces or so every 15 to 20 minutes, including electrolyte-loaded sports drinks. Consider high-caffeine drinks such as Mountain Dew over the last 15 miles.

7) Find a rhythm
One popular run/walk pattern is to run 20 minutes, walk five minutes. Do this from the outset, or after you've run the first 15 or 20 miles, or whatever pattern has worked best for you in your training. Some prefer a shorter mix of running five minutes, then walking one, believing that this is less stressful than the 20:5 pattern. Note: Walk all uphills, even the small ones, and even if it means short-circuiting a run segment.

8) Be prepared
Just how much time is this thing going to take you? To get a ballpark expectation, double your best marathon time and add two hours to get a realistic 50-mile time. So for example, a 3:30 marathoner could expect to run his or her first 50 in about nine hours.