McDowell Mountain Frenzy 50 miler

My last ultra of the year.  About 5.5 weeks ago I was bored and decided to check out UTMB website, probably the largest trail race in the world.  I knew you needed points to get in and I decided to check how close I was.  I had 14/15 needed in three races (6 points from my 100 miler, 5 points from my 100k, and 3 points from my 50k) to qualify for the lottery.  I then checked what races were available that was worth 4 points that could get me in.  I found 2 in the USA, the famous North Face Endurance Challenge Championships and the Mountain McDowell Frenzy.  Both 50 milers.  North Face was sooner and so I decided to opt for Phoenix to save some flight money and give myself an extra two weeks to train.

Training & Strategy

My training for this 50 depended a lot of the fitness I built training for my 100 miler.  After the 100 I took 5 weeks off structural training (I still ran Chicago marathon, PR in the Brooklyn half, etc but I ran with no adaption goals [so you could call them workouts but not training]).  I made a quick one month training plan with 2 weeks of easy rebase building.  The main difference between the 100 training and the 50 training is the two classes I’m currently taking.  It limited my ability to travel to trails to train (even within Queens).  The road became my only training ground.  This also forced me to start making routes from home.  I built up quickly to 60 miles a week but with it all on road I had to miss a few runs to make sure I recovered (trails have less impact allowing more mileage).  I didn’t allow much of a taper either going into the race.

I knew going into the race that heat and environment would be a major factor.  Yes 78 degrees dry heat isn’t too bad but still a lot warned than what I was getting use to in the NE.  My last ultra had 20 miles of snow and I was getting use to running in 40-50 degree weather.  Overheating is a major concern for me.

I used a different strategy for this race.  Usually I carry a race vest that usually has enough water and nutrition for 20 miles.  That way I could skip the first few aid stations and refill bladder halfway around 20, then just refill bottles for rest of race.  This race I decided to double bottle it and use my race vest only during the hottest part of the race.  I used my traditional ultimate direction bottle (has a classic strap your hand slips through) with a Salomon body bottle with a strap that wrap around your wrist.  The Salomon bottle had a little zipper which I used to stash huma gels and I used my short pockets to stash Untapped maple cookies and sport beans.  I wore my QDR singlet but didn’t wear anything to protect me from nipple bleeding which usually occurs in road races...usually the race vest prevents the shirt from rubbing and I forgot that I wasn’t really going to use one.  The more limited space from not having a race vest also meant no phone to carry.  We were allowed three drop bags.  Two were transported and we would hit them twice and one was at the finish which we would pass by at mile 42.  For my first drop bag I left some nutrition and my race vest and my brooks shoes.  My brooks shoes were the ones I used for the 100 miler and are well lasted their prime.  The shoes I started with were my nike trails that I got my 100 miler.  I have used them for a few hikes and short trail runs but they remain mostly untested.  I would hit the first drop bag at mile 11 and 18 so I figure if something was up with my shoes it would occur by 18.  My second drop bag was supposed to have another ultimate direction bottle, a headlamp, and nutrition.  I would hit that one at mile 29 and 35.  My finish line drop bag had more nutrition including my last huma gel and a jacket for after the race.  My general plan for the race was to start off slightly faster to tackle some miles before it got to the hottest time of the day.  Then I would use my race vest and dial back a little to focus on hydration and getting through okay.  The final 8ish I would drop the bag and finish at a faster pace.

Pre Race

Getting to McDowell state park was smooth and so was parking.  My pre race struggled started with my headlamp whose bands came out of the straps somehow.  It took 20 minutes to get it to somewhat come together.  It was a tight fit on my head.  Trying to fix it got me in a rush.  I dropped my drop bags just in time and got to the start line with a few minutes to spare.  Less than 90 runners in the 50 mile race.  The race director talked briefly about course markings and then we were off!

Miles 1 to 28

At about .6 miles I met Tanner.  He was a long time mountain biker who has done 800+ miles unsupported races before and is a 3:04 road marathoner.  This was his first ultra and we talked about everything outdoors for the next 10k.  We met a man from Canada but he was struggling to keep up with us so he didn’t talk much.  Tanner’s strategy was to carry just water and spend more time at aid stations eating.  I just resupplied water and was off.  I’m mostly afraid of getting stiff and then struggling to refind your groove from spending too much time at the aid station.  Due to my faster resupply I left Tanner at the aid station.  I was quite sad.  The next 5 miles went by a little slower without anyone to talk with.

At the mile 11 the aid station they had bean burritos!  Up to this point my nutrition has been a huma gels every 30 minutes after the first 40 and watermelon slices.  I noticed I miscounted how many gels I needed so I took a gu energy one from the aid station and another packet which I thought was hi energy chews.  Ended up being a gu tablet.  After mile 11 another runner tagged behind and eventually we started talking.  He was Jeff who is from around the area doing his firs 50 miler.  He told me a lot about the trails in the city, the cholla plants with thorns and the Thompson peak climb that we would have to do at mile 30ish. 

I switched out my nike shoes for my brooks, first time changing shoes in a race.  I was mostly afraid that the nike shoes were not wide enough but I did like their lightness.  My brooks trail shoes have holes and are pretty beat but I know I could run another 30 on them.  I also switched to my racing vest dropping my ultimate direction bottle and stashing my Salomon bottle in my bag.  The next aid station was 10.5 miles away and it was clear that the clouds which were providing the only shade from the sun won’t last much longer.  It was also getting close to high noon so hottest time of day.  I traded speed for the ability to carry 2.5 liters of water.  I separated from Jeff here.  My nutrition shifted from the gels to the maple syrup cookies and sport beans.

The racing vest felt heavy and within two miles many passes me.  Tanner caught up and passed as well.  Around mile 22 the terrain started to get a bit hillier which helped me a lot (terrain started feeling more like home).  By mile 26 I was feeling good, I passed a lot of those who passed me earlier.  I feel a lot got beat by the heat.  I also ran by the back of the 50k runners, many of who were struggling.  I did ran out of water as I was approaching the aid station at mile 28, just in time!  

Miles 28 to 42

Here we were to start the giant climb to Thompson peak.  I heard a lot about it but I done big climbs before and it was clear that many runners here aren’t use to hills.  NY has plenty of technical mountains that shoot straight up and down, we’re part of the beast coast as ultra runners call it.  I dropped my running vest at the aid station since it was only 6 miles till I hit it again.  I found out that I didn’t pack my other ultimate direction bottle in this drop bag as planned so I carried a smaller body bottle, 75% of the liquids I hoped to have.  As I left I saw Tanner resting under the shade of a volunteer aid station car.  

My nutrition shifted to cliff shots, Gatorade, dates, and Oreos from the aid station.  Knowing the climb was big I decided to award progress with Oreos.  Approaching the climb was daunting.  They want us to climb that?  It was crazy steep.  I would put it equal to going straight up the 4000ers ski slopes in the NE.  It was so steep that I had to stay on toes the way up.  Lucky I had experience going up and down those 4000ers ski trails that shoot straight up and down.  Remind me to do more of those races!  I logged a 26 minute mile going up and another 18 minute mile.  I saw people going down we’re struggling too.  Some went down sideways as a break?  I still don’t understand that.  Tanner caught up during the last .2 of the climb up and we went up together.  He was going to take the downhill slow.  I went by feel, when my quads didn’t hurt I charged down.  I saw Jeff near the end of my descent.  As I passed by people climbing I smiled and tried to encourage them.  Downhills have always restored my energy and even at 30+ miles it was doing the same.  Back at the aid station I picked up my headlamp and restocked on cliff bars, Oreos and dates.  I wrapped my headlamp around my left wrist and decided to leave my race vest in the drop bag.  

The trail now went into a gentle downhill.  At this point, approaching 40 miles I was through my own nutrition supplies.  The Gatorade, probably due to acidic, wasn’t sitting well.  I switched to water as my fluid, dates as fuel source and continued with the pieces of bean burrito.  I passed by a few 50kers, the ones at this point were pretty beaten and walking towards the finish.  Tanner caught up once again and we made it to the finish line at mile 42.  We still had a mini loop left.  He proceeded to switch socks and do foot maintenance.  I stocked up on some food, dropped my smaller body bottle, grabbed a huma gel I was saving and left.  The huma gel still tasted delicious after over 40 miles so it may be now my favorite gel.  Thanks to Cathy for introducing it to me! 

The last 8

I thought there was only 6 miles left (I went by the mileage on my watch) so I started picking up the pace.  There were two things that rang in my head.  One was what Leslie Lam said in the marathon panel about running the last 10k with your heart and the other was what Albert Tan said about a speed workout, about wanting to make sure you gave it everything.  I didn’t want any regret, I wanted to make sure I put everything in it.  At this point I was approaching the safe point to do it.  Two miles later at the final aid station I found out there was another 6 miles.  I probably should have studied that map rather than rely on my garmin!  That demoralized a bit and I slugged through a half mile before finding my groove.  It got dark and I had difficulty at two points at finding the trail (a lot of trail intersect but I was also getting tired).  Tanner soon caught up.  He had mountain biked this trail before and was pretty familiar with it.  We ran together for the next 2-3 miles.  The trail then started getting rocky and downhills which Tanner wasn’t good at but my specialty.  I left Tanner there.  Also with 3 miles left I started to push hard.  I felt like I was borderline about to throw up.  As I approached closer to the finish, another night race going opposite direction of our 50 mile was taking place.  I used the headlamps seen from the distance as target points.  When you’re running hard the miles go slow.  A runner told me I had 2.5 miles left to go which I hated to hear.  I had a pretty strong finish.

Afterwards to my great relief they had vegan pizza!  I cheered finishers for about an hour before going to take a nap.  I really admire those finishers that wait at the finish line till the race officially ends cheering people on.  I was too tired, might be possible if I wasn’t alone.  I also ended up with no bloody nipples so the singlet fitted well!

NCR Marathon - Marathon#18

The NCR marathon advertises itself as a flat and fast marathon and with 400 feet of elevation gain with the latter half a steady downhill the course is definitely a fast one.  The race uses part of the Northern Central Railroad rail trail.  The trail is about 10 feet wide and on hard stone dust surface and goes through wooded areas.  Here and there you get views of ponds and trees not fully bare yet which made the run scenic at points.  Parking was probably the biggest hassle for the race.  Parking space was limited at the race site so the major parking lot was 2 miles away with shuttle buses moving runners.  That’s not bad in the morning when you’re fresh and all but fairly annoying after running a marathon.  The first half mile of the race started on road, similar to how trail races usually start on dirt roads to separate the field out a bit.  Once you hit the trails there was less space to aggressively pass loads of people, it still wasn’t a single track trail so it wasn’t too bad.  

I had about 4.5 hours of sleep and a 3.5 hour drive to the start so the first 7 miles went by with me in a sleepy state.  Around mile 7 I started to have fun.  I was running at a steady easy effort, I would say 60% effort.  The course went about 13.5 miles out and then back (to a slightly different finish area).  Around mile 10.5 is went I started seeing people in the turnaround.  As typical trail fashion I said things like good job, nice work as people passed by.  Response varied, front of the pack and back of the pack were most likely to respond.  A lot of people had headphones on, a bit weird to see on a trail.  Miles 11 to 13.5 I struggled a bit, maybe I just spent too much time saying good job to people or something.  

At the turnaround I feel much happier, got over the mental block.  The disadvantage to this race was though scenic at points, most of it was the same woods view.  The trail doesn’t twist or turn, there is no mountains to climb or fly down from.  Nor any breath taking views.  The ground is pretty much the same too, just hard surface.  I found it more boring than a road race.  At mile 21 I no longer felt my effort level went to around 80%.  I was still trying to maintain pace and be steady but the distance just started to do a number on my legs so it felt harder.  The next two miles were mentally tough as I wanted the run to be over.  I started thinking of volunteers that have helped me in the past, friends, and family to keep going.  I passed quite a few people here as typical of any race.  The last 5k of the race went pretty easy as my brain realized the end was near.  I didn’t gut out the end but you could see the finish from about a half mile away so I did speed up to 90% effort.  My time goal was 4:37 which I sort of made up.  I had no idea what an easy pace marathon was at this current level of fitness.  The race completes Maryland on my quest to ran at least 26.2 in all 50 states and completes my last big long run before my 50 miler in Arizona.

After the leaves have fallen half marathon

I learned about this race last year when learning about shawangunk ridge runners.  I actually thought Red Newt racing was the only trail racing organization in NY.  Glad to find out I was wrong.  The race sold out last year but just from the sounds of it, a half marathon in Minnewaska state park got it in my to do list.  This year I learned about the race just in time and registered.  I posted the link on my facebook account and another two friends got in.  Another two were too late but got in by posting in the event page.  Transfers were allowed till the Thursday before the event.  This was my only event with Shawangunk ridge runners this year, finishing my 100 miler in September had me on a 5 week break from training and I didn't want to keep pushing it on races.  I hope to do more next year!  One of my friends ended up Houston so there were four of us in the race.

I hoped to run the race with my friends, I ran 21 miles the day before and this was just an easy run to help me do my double long runs (I'm doing a quick ramp up for a 50 miler in December).  One of my friends, Christina was doing her first half.  Another Brenda was doing her third half this season and another Louis DNF with me at the Ironman half Lake Placid (we both didn't make the swim cutoff).  A half mile in Louis fell behind and a mile in Brenda looked like she was struggling.  I fell behind to run with her but she didn't want to feel pressured to run faster so I ended up running with Christina.  I talked my mouth off doing the run, sharing my first half marathon experience and such.  The views were gorgeous and I was happy to make a few quick stops to soak it in (and take photos).  The course was all wide easy trails, a few hills (1,000 feet of gain) but overall easy trail race.  I strongly recommend running here!  Brenda finished 12ish minutes after us and Louis about 6 minutes after her.  It was great to get a chance to cheer them on in their finishes.

Pre Dim Sum Long Run

Fellow QDR teamate Julie organized a Dim sum brunch at Vegetarian Dim Sum house.  I have a long run scheduled that day so I decided to do my run to it.  Always a fan of NYC parks I decided to run from place in the LIC/Sunnyside border to Juniper park, then to Forest Park, to Highbridge park, to Prospect Park and then over the Manhattan Bridge to Dim Sum.  If I was early I would continue running along the perimeter of the Island.  It was a cold morning (26 degree when I started) and finding my winter gear took a bit longer than expect causing me to leave a bit late.  For the run I wore my Ultimate Direction SJ vest packed with a change of clothes, a health warrior peanut cacao chia bar, madegood banana granola bar, and a mix of soda with hammergel Montana huckleberry gel in a gel flask.  I also decided to listen to the ultra running and Rich Roll podcast in one ear for the run.  I don't run with music or podcast ever but I wanted to try it out.  I found myself laughing and correcting some of the speakers at points doing the run.

The run to Juniper park in Middle Village went through the industrial side of Maspeth.  Not an exciting path, few blocks didn't even have a sidewalk.  Once at Juniper park I ran around the track and continued my way.  It was a quick path through Queens neighborhoods to get to Forest Park.  When I arrived, there was already a soccer game going on.  I ran around the track.  Orginally I had planned to go farther into Forest Park and do the out and back which ends up being a 5k but being short on time I continued on to Highland park.  The path to Highland park went mostly on Jamaica ave and Highland blvd, major roads but early in the morning, mostly empty.  Highland blvd went along a cemetry making for a quieter run.  This was my first time visiting Highland park and it was beatiful!  Around the Ridgewood Reservoir you see a lake surrounded by wetlands.  A view that looks more like farther away Jamaica Bay than Brooklyn.  Afterwards was the run to Prospect park.  The path was a bit confusing and I had to reference my phone a few times.  I saw two runners come out of a cemetry, perhaps that was a running route among locals?  I also passed by a large church with a line in front.  Felt a bit sad since it was pretty cold.  The run to Prospect park felt fairly long.  In Prospect Park I noticed a bunch of white tents set up as I approached the hill but I didn't investigate as I was starting to be late for Dim sum.  I exited via Grand Army Plaza and went down Flatbush to over the Manhattan Bridge.  The path to the bridge was my fastest mile as the more traffic prone area of Brooklyn had me pushing to get through lights.  In Manhattan it was a short run to Dim Sum.

Marathon 17 - Chicago Marathon - 5 years of running!

I started running October 5th, 2012 so I always try to do a marathon around this time to celebrate. This time it was the Chicago Marathon, my second World major and 17th marathon.

A Goal: 3:55
B Goal: sub 4 hours
C Goal: sub 4:04

Preconditions: The lingering 100 miler. I know I didn’t fully recover but I could walk fine and ran 1.5 miles on soft track last Tuesday and it felt good. I did expect something to start hurting but was pretty confident that I could make it to 20 miles and then just push through the last 10k. I’m usually nonchalant about marathons but this time I knew so many people running and talking to them about it made me want to do well. My goal was suppose to be easy, sub 4 which is a 4 minute shave off my previous PR. I have done 20 mile runs at marathon pace the day after another long run day so I thought I had it easy.

Breakfast - bagel with peanut butter, banana, clementine, Yerba matte

Starting line - A bit grateful that we found a real bathroom before the race and got some sunrise photos. I ended up a little late to meet QDR at gate 4 but managed to say hi for a bit. Dropped my bag and then went for more sunrise pictures. I decided not to carry my jacket (it folds up really small and could sling around hand). I had to go to bathroom but the lines were huge. I determined that I wasn’t going to make the corral cutoff if I waited in line so I held it in. I went for the 3:55 pace group in my corral. I shivered a bit waiting for our wave to start. I had two bluff like scarves, I used one as a light hat and another to cover my face to help keep warm a bit. On the walk to the start line I lost the 3:55 pace group.

Miles 1 to 6
Immediately as soon I started running I struggled with marathon pace. Okay, I haven’t done a real run in two weeks so maybe I just need a warmup. I saw Jessica and Evelyn at mile 1 which gave a boost! A little afterwards I realize I was getting hot and took off my bluffs and tied them around my wrists. Around mile 2 I started feeling that my quads were off. I didn’t think much of it. At mile 3 the 4 hour pace group caught up. I decided to stick with them. Around mile 6 my quads felt well used. It felt like I was at mile 20 of a marathon. I realized at this point that I was still pretty sore from the 100 miler two weeks ago. All 6 miles felt very crowded.

Mile 6 to 13.1
I always had the 100 miler as an excuse for a bad time but I was determined to not let that be. I chose to keep going at marathon pace. I did start drifting away from the pace group. Around mile 8 a man also running said “go QDR” which lifted my spirits and got me back to the pace group. I struggled however and the race went into tunnel vision model. My only focus was running to keep up. I missed Jessica and Evelyn at mile 12 and I pretty much wasn’t aware of much of my surroundings.

Mile 13.1 to 20
The pain of my quads started hurting louder and I started to slow down. I gave up my time goals at this point. I just needed to make it to mile 20, then I could push a 10k. Mile 13-14 was pretty quiet but the crowds were pretty strong for the most part. I passed Around mile 16 I started feeling tremulous pain from the quads. I always thought my shin or a joint would bug but not my muscles. I couldn’t take my mind off it so I just struggled. I decided to take it easy to allow myself to recharge for the last 10k. I started taking Gatorade at the water stations (I usually just carry and use my 16 oz water bottle). I think I saw Julie at mile 16 (the miles are pretty much a blur) which helped give a boost. At mile 18 I started run walking. My run was also more like a limp. I just couldn’t get the pain of the quads out. I tried mediation, focusing on just my breath but wasn’t able to get into a rhythm.

Mile 20 to 26.2
Usually in a marathon mile 16 to 20 are the toughest and then I get a second wind at mile 20 till about mile 22. Then it’s a bit of a struggle till 24 and then I try to finish strong. I did get a small boost at mile 20 but missed Jessica and Evelyn again. Boost was short lived and I went back to run limp walking. I saw Julie again...mile 22? I’m pretty sure at this point my face was showing a lot of pain which I don’t like showing others but it’s still nice to see people! I got into a bit of a mediation groove, starting with focus on breath and then eventually focusing on nothing. Just looking ahead and moving. That last about a mile. I gained another boost getting close to the 5k mark but short lived again. Even though I was almost done I couldn’t get my body moving. I hated my brain for sending me the pain, I had energy but the pain was so much I couldn’t get myself to run at a decent pace. I wasn’t upset at not making a PR, I was upset because I felt like I could give more but couldn’t mentally overcome the pain of the quads. I started being able to pick it up a bit at mile 24. It helped being able to see far down and knowing you were pretty close. At the 40k mark I was able to get into a normal running pace and started passing. Lucky it wasn’t too crowded, I found it easy to pass. I got into a sprint the last 200 meters.

Afterwards I struggled with walking. I would walk a few steps and then stop to take a break. I sat down for a few minutes before getting politely kicked out. I got some ice but it didn’t help much. There was a lack of vegan recovery food options so I didn’t get much in food other than some fruit. I did pack recovery food in my drop bag just in case. Close to bag drop I talked with another runner who struggled with the marathon. He wasn’t able to train for it and suffered. After getting my bag I saw that the changing porter potties were gone so I used a regular porter potty. After changing I felt my spirits and energy come back. I met Jordan for a bit and then headed to the reunion area.

Looking back now, I knew I wasn’t fully recovered. I just didn’t know how bad. Your body is pretty good at hiding pain and my foam roller stretching didn’t reveal anything besides the general stiffness. I guess I should have dialed the pace back. I been PRing with almost every race this year and it may have gotten to my head a bit. Time for a long recovery and then get back to it (I imagine a younger version of me would have signed up for a marathon in a month to try again but I’m happy with my performance overall this year). I’ll focus on adventures for a bit before making a come back in the Houston marathon in January!

Course wise, this was my easiest marathon of the year but my quad pains make it mentally the toughest. The crowds and volunteers were simply amazing! In love with the people of Chicago!

Mountain Lakes 100 Round Two

15 miles south of Mt. Hood, about 160 runners attempted to run/walk/crawl 100 miles with a time cutoff of 30 hours. 81 finished. I was the 81st finisher at 29:47:44.

A Goal: Under 26 hours
B Goal: Under 30 hours (finisher)
C Goal: Finish 100 miles

Strategy
Keeping up my calories was an important strategy for the race. I had to eat for the second half. I decided to drink glukos (the on site sugar water drink), use the on site gu gels, my own few maple gels, apples, mandarins. I aimed to keep an easy 4 miles an hour pace...I would say that is about a 12 minute mile road pace for me (easy around 130 bpm heart rate).

Martha who placed third women at the Volcanic 50k greeted me at the start line. She was volunteering at the first aid station. After learning I was doing this race she said would remember my name. I wasn't expecting her to remember (she was a bit tipsy) but she did. She said it would be good to hear your name called out at the aid station.

Part I - The Winter Marathon - Miles 0 to 26 miles
Before the race started I found out that the first quarter of the race had snow. The first drop bag was right after this. Some people had a pair of shoes to switch out. I did bring an extra pair of shoes but kept them in my second drop bag at mile 55. The first three miles was the usual wide dirt road to separate the paces. Martha was at the aid station and it was nice to say hi to someone. I read the sign that said 97 miles to go and I remember not really being able to understand what that meant. As soon as the route turned to trail, the snow appeared and I started passing people fast. I got alarmed at the rate and decided to stick to a group at the middle of the pack. In addition to the snow the first 26 miles of the race is the most technical. Eventually I found the group too slow and soon followed some people that were passing by (it's hard to pass people on single track) and we formed another mid pack group. One runner I pasted called me sir making me feel old (I was the the 5th youngest person racing). I think people were just struggling with snow. I guess with the hot and dry summer in the PNE it was a new variable. I found it easier than running in mud. I eventually passed this group as well.

The snow gave out for a little bit at the half marathon mark and people then started passing me. It was hard to see that to be honest. I'm already running at a slow pace and seeing others pass you...but I had to keep reminding myself to run my own race. Then the snow returned but this time it was mostly icy water. The water burned. We passed up the first aid station again around at mile 23 where Martha was and it was good to hear my name (she was right). Then back to the dirt road to the start area. Around mile 24 I felt that I had to go to bathroom (#2). This was the first time I felt like this during any race. The feeling went away after a bit so I ignored it.

Part 2 - Shit Happens - Miles 26 to 55
Last year I DNF at mile 55, simply making it 55 was going to be a strong mental boost to me. A elderly lady helps grab food for me at the aid station. She really wanted me to sit down for a bit and eat but the chair is dangerous in my mind. I wanted to be in and out asap. At my drop bag I replaced some food and grabbed two apples. I held the apples in each hand and start running, slowly eating them. The trail turns to the PCT with rolling hills. Not technical and felt pretty easy. 3.6 miles to the next station I meet Moe who dressed as a butler in the 90 degrees Volcanic 50k and helped finishers get food and drinks. I also saw a woman from Rochester who I met the night before (I wore my Finger Lakes 50 finisher hoodie) so a bit of a NY connection. Moe grabbed my garbage (which included apple scraps) and I got refueled in liquids. At this point I started thinking of going to aid station to aid station, like how in mirror lake in lake placid my only thoughts were to go buoy to buoy. I don't think of the miles to come. Around mile 34 I had to go to bathroom. I knew there were no porter potties till mile 55. I held it in. It started hurting and the miles started feeling longer. I have done many trail races, hikes, backpacked, and camped a few times but I had never had to go outside behind some bushes (many backpacking sites have compost toilets). The pain became unbearable and at mile 38 I found a spot behind some bushes away from the trail. Felt a lot better afterwards but the problem didn't end there. I went another two times within 7 miles (I got more efficient each time) and once more at the porter potty at mile 55. I couldn't digest food. I started drinking ginger ale at the aid stations. I had no idea what was causing the problem so I continued to eat gu gels. At mile 37 a runner named Diana passed me. She was happy to find another runner after running alone for a while. I saw her again at mile 44 where I joined a group of runners. It was night now and it was nice to run with people. There was 4 of us, Peter, Diana, I and Franco. Franco was barely keeping up but he probably saw the value in running with people. The group ran a bit slow but it was still early in the race and decided to run with them till the next aid station. Peter who was leading had to go to bathroom and then Diana led. Lost Franco too. Diana ended up hitting a uphill too hard and needed a breather. I passed and all alone once again. Aid station 49 is special to me. Last year I reached here pretty late and the volunteer say you on the way back (we pass the aid station again at mile 75). She said the same thing this year too. Diana caught up at the aid station and we ran the next 5 miles together. We talked here and there but it was just nice being able to hear someone behind you. We reach the aid station at about 11 pm, 1.5 hours before the cutoff.

Part 3 - The long night- Miles 55 to 70
This leg of the race was a 15 mile loop and the first part where you are allowed pacers. Most people used pacers, some had two (one for the 15 mile loop and then one for the 30 miles back). The entire race is very crew friendly (race starts at 8 am, the first 26 miles is a loop back to the start so you could see your runner off, sleep for a few hours and then catch up with them in the way back before driving to mile 55, then it's another loop back to the aid station at 55/70 before the runners heads back to the start/finish). I went to the aid station captain hoping they had medicine for the stomach, I had stopped eating completely. After talking for a bit, we determined that I over dosed on gu gels. I went on a diet of vegetable broth with potatoes and ginger ale for the next 20 miles, eating whatever bits of fruit the aid station had. At this point energy wise I was fine but legs were pretty beat. Diana surged past me with her pacer. I try to keep up but I took a minute to grab hot shot, a shot drink with a lot of salt that is suppose to prevent/stop cramming. I quickly lost Diana but soon the woman from Rochester passes by. She was pacing another person and invited me to join the group. I follow them and my pace improves. We pass up a lot of people but I lost the Rochester team after the next aid station. Alone my pace fell and people pass me soon afterwards. I tried focusing on my breath to get into a mediation mode but wasn't able to (something to practice in the future). Near the second aid station of the loop I got slightly lost and followed another group of runner and pacer team to the aid station. That's one advantage of the pacer, following the trail markers for you. The last 5 miles of the loop I was alone and it was mentally tough. I soon realize that I'm physically alone at that moment but with all the support I have gotten to simply be there at that point, that I'm not really alone. I think of friends and family and use these emotions to stay strong. I focus on passing tree by tree. Make it to one tree, then to the next. Okay I'll take a break at that tree over there, okay maybe a few more. As I approach back to the main aid station at mile 70. I break into tears which quickly gets me dizzy. I reach the aid station at 3:45, 1:15 before the cutoff. My left shin starts bugging a little before I reach the aid station.

Part 4 - "To run an ultra is to keep going when everything else wants to stop" (lost where I got the quote from) - Mile 70 to 100
Now all that was left was the return back to the start. I had 10 hours to finish, pretty comfortable time wise. To regain calories I started eating processed food - candy, Oreos, anything with sugar. I meet Diana again and she passed me once again (she ran faster but took longer times at aid stations). She was in high spirits. My left shin that was bugging a little before flared up. I found out that if I landed my left foot on the toe the pain wasn't bad. By this time my quads were pretty burnt too. I did a mix of running and walking. I decided to lift my compression sleeve to let my shin breath. I ended up double wrapping the hurting part and it felt better. I went with it. At the next aid station I sat on the chair and took off the compression sleeve from my right leg and double wrapped my left shin. This aid station was also the one where the volunteer wished to see everyone on the return. It took me a year but I made it back. I continued to run walk. There was a beautiful sunrise on the horizon. Around 7 am I saw I got a messenger message from Brenda saying go Vikram and a text from Jian saying good luck. I guess I got service at some point during the race. That helped and I once turned to thoughts of friends and family to keep going. At mile 88 I reached the second last aid station. Every runner there looked done. Diana was there too, sitting in a chair with a face in a lot of pain. I thought she was done but a mile later she would pass me. She said she wanted to quit twice. I would not see her again. I also met Martin, a retired 62 year ago who DNF with me last year due to a time cutoff in a race in Montana (he started the race two hours late, I didn't). He was pacing a young man. Martin also did this race last year and succeeded in finishing where I DNF. It was weird but nice seeing him. Miles 88 to 96 were the most difficult. I walked in a limp, my left hand pushing down my left quad to walk. I thought I looked normal but a team passing by asked if my ankle was okay. I was spent and up for more than 24 hours, a bit sleepy. I walked to the aid station at mile 96. It was a very long 8 miles. It never came. I counted course cone markers to pass a bit of time. Towards the end of that walk I realized I wasn't going to make the 30 hour time cutoff. I tried running the downhills but that only caused to me walk slower whenever I stopped. I had no more to give. As approach the final aid some runners passing by gave a few words of encouragement but I knew it was over for me. I had no regrets, I was trying my best.

At the final aid station I ate some m&ms and refilled one bottle with glukos. I had one hour and 10 minutes to do 3.6 miles. It didn't give me any hope. I fully intended to limp walk the rest in pain. As I was leaving, a man told me how much time I had and then he said that Martha wanted me to finish. I woke up at those words. I ate a gu gel (after over 12 hours of not eating one being afraid of upsetting the stomach) that I had left in my pocket and after hours of feeling beat and unable to run, I ran hard. Uphill, downhill, lung burning it didn't matter. Somehow I was able to keep going. All I think and hear was my breathing. Time sped up. With about .3 left to go I met two runners who finished and had gone back to cheer. They told me I only had one hill to go up and then down to the road. It was great hearing that. I broke into tears hitting the road about .1 miles from the finish. I tried to hold it in as I finished. A few people were still cheering and I thanked them on the way. I broke completely into tears at the finish. Another runner's pacer who finished 4 seconds before me gave me a long hug. Then I got hugs by both race directors and in the process I knocked the belt buckle out of the RD'a hand. The belt buckle is like the medal of 100 milers.

It's funny isn't it? After all my strategies failed, what saved me were the words that a stranger said from another stranger wanting me to finish.

Afterwards I found out that my compression sleeve fix for my shin caused swelling but lucky elevating it quickly reduced that. It wasn't a good idea. The shin recovery however will have to wait a few days to figure out. It still hurts and feels tender. I had no crew but people volunteered all over to help me. Everything from getting my drop bags, food and drinks, medical help, and even walking with me, carrying my running vest and two bags to the car. All strangers, only got one of their names (Pamela from Seattle who helped me to the car).

I was the last official finisher and thus the last to get the belt buckle. I saw two others finish the 100 miles but just a little bit too late. I was going to be in their shoes but I was lucky enough to hear what I needed to hear at exactly the right moment.

As you could tell, my race was far from perfect but somehow I kept moving. I finally know now what it means to run an ultra. It was never about the distance, it was about about being completely broken down and then finding the strength to keep going. That eventually wears out and you have to keep digging to find another one. I read about this before but it was completely different to experience it.

Mountain Lakes 100 - Preconditions - The Journey

Last year, the cold and with quads hurting for miles I quit the Mountain Lakes 100. I had only gone 10% farther than my previous longest run (a 50 mile race). I still remember it clearly, my quads started bugging at mile 30ish and we're hurting by mid 40s. I slowed to a walk and not prepared for the drop in temperature of the night, got cold. The hard cutoff was at mile 70, I knew I wasn't going to make it and couldn't imagine going farther so I quit at the aid station at mile 55. I still have mixed feelings about it, I remember how horrible I felt but I also feel like quitting is against the idea I have of myself.

I sort of fell into a running slump after the race, I still ran races but wasn't doing well and just not motivated. I knew I had to try the 100 miler again but sometimes I would play with the idea of missing registration in my head. It wasn't till I was asked about it during a hike in January that I decided to definitely do it.

Also in January I happened to randomly pick two books to read where nutrition was played a big role. Finding Ultra and Whole: Rethinking the Science of Nutrition which slowly convinced me to changed my diet (I had to go through a couple more books as I figured things out). That started me on a course to slowly lose 50 pounds and with faster recoveries, I went from 25 miles a week of running to 60 plus miles a week while still biking and swimming (a bit). I gained free speed and for the first time since my second year of running I was crushing my previous PRs in all distances.

I decided to run more ultras this year and made destinations a part of the fun. A 50k in the Santa Montica mountains by LA, a 50k in the desert by Las Cruces, a 100k by the beautiful gorges and waterfalls by Portland, 50K in the finger lakes forest near Ithaca and another 50K around the volcano St. Helen. Training runs were also in the beautiful close by Palisades and Harriman state park, extending to the White and Green Mountains of New England.

Another strong boost to my running was joining a running club or two. During a run in March I met a man who ran with me for a while. We talked about running quite a bit and he encourage me to join a running group. I applied for Queens Distance Runners that night. Shorty after I moved from eastern Queens to western Queens and I ended up close to a whole bunch of running groups. On my second day, with boxes still to be unpacked I found out that WoodsideSunnyside Runners were doing a long run starting a half mile from me so I joined them. They clubs have been a good motivation to go running but I also drew inspiration just from seeing people so devoted to running. I started doing speed workouts for the first time and even followed my first training plan ever.

For September I decided to complete in three different types of endurance events. A Half Ironman (triathlon with 1.2 mile swim, 56 mile bike ride, and 13 mile run), Spartan Beast (14ish mile obstacle course racing up and down a mountain) and this 100 mile trail race. I didn't make the swim cutoff for the Half Ironman which cut that race short (bummer but next time)! After a two day mental break I started running again, without biking or swimming I ended up running more than scheduled but recovery seems okay. I did well on the Spartan race but scraped my right knee. I haven't been running since then to allow myself to cautiously recover. Last shakeout run is tomorrow! Feeling excited!

I know I'm physically capable of running 100 miles, the struggle is going to happen between the ears.

Picture: Sunrise at Olallie Lake, the start/finish of Mountain Lakes 100

Spartan Beast Killington

The idea of back to back challenges in difference endurance events actually came from a podcast interview with the founder of the Spartan race while driving to my second marathon 3 years ago!

Strengths: Experience with ski trails (in the summer)! Ski trails are wide, treeless, grassy and are steeper than regular hiking trails. Last year I raced on Wildcat Mountain and Whiteface mountain ski trails, both are also 4,000ers. Whiteface Mountain has the steepest ski trail east of the Rockies so I already done worse than Killington. I also have loads of experience of running in muddy trails.

Weakness: Upper body strength, not good with burpees, lack of experience with obstacles.

Preconditions: I didn't specially train for this race, I started off with some pushup and then pullups strength training but as training for my 100M went to peak weeks, strength training was the first thing I cut (swim was second and I paid for that last week). I did do trail runs which ended up having significant elevation gain. Killington ended up being my tenth 4000er of September. Despite not knowing what I'm getting myself into I was confident that I was fit enough to handle anything that comes. I heard stories of friends cramping in the Spartan race and made sure to have good nutrition. I didn't know how long the race would take but figured I aim for 6 hours, I usually consider being around twice the time of the fastest person good for middle of pack.

My confidence dropped a bit when I saw that the time cutoffs for when you were required to have a headlamp on you. Made me rethink how long this would take. I liked that you had to climb a small wall to get into the start line area.

The race started off with an immediate uphill and the front of the pack started off running it. I just power hiked, doing the usual ultra-running strategy of not running up unless I could see the end/top. The first few obstacles were getting over small walls and such. There was a monkey bar a bit in and I successfully crossed it. That's my first time! Afterwards there was a barbed wire which I found pretty easy to crawl under but it was longer than any barb wire I faced in other obstacle course races. This one wasn't muddy, sometime I didn't realize I would appreciate on the second one. The Z-walls were my first failed obstacle. Had to pay with 30 burpees.

The Bridge obstacle was the only one I seen pictures of beforehand. It involved swimming a bit to a rope ladder, then climbing it and then swinging on 3 dangling ropes to hit a bell. We were required to have a life vest which made swimming freestyle awkward. I switched to back stroke and relaxed swam my way to the bridge. I felt pretty comfortable, very refreshing, in the open water, I guess swimming 86 minutes last week at Mirror lake helped eliminate some fear. I failed to hit the bell from the dangling rope, another 30 burpees.

Around mile 5 I met Jeff. We had been passing each other here and there. I would pass on the uphill and he would pass me on the downhill. We talked a bit, found out he worked in NYC for five years before moving back to the Ohio/Kentucky area. After the
bridge the non-ski trails became muddy which added to the fun. The ski trails are still weird to me but as soon as the route gets some trees, rocks and roots I get into my element and have so much fun.

Some getting over obstacles initially look like you need to get your hands to the top and pull yourself up which is why I thought my lack of upper body strength (I could barely do more than 20 pushups in a row) would be a big weakness. However, after observing some people I found out that after getting your hands to the top, you could swing and crawl your legs to the top and get it over which reduces the body weight you need to pull up. Ends up you don't really need strong upper body for most of the obstacles. Going down my first 7 feet wall my knee banged against something on the way down. I felt like it didn't hit any muscle so I knew I was okay but I guess the force of the impact made my brain go into limp mode. I limped for the next five minutes to the next obstacle.

Around mile 7 I saw people starting to tire out. I started telling people good work or good job as I passed, common practice in ultras. People did interesting things like walking uphill backwards and running downhill sideways or in S shapes like skiing. I could remember when I tried things like that when I was younger.

Sandbag carry wasn't bad as I thought it would be, it felt like carrying a heavy backpack. I imagine the backpackers found it easy. Going uphill with the weight had me focusing on breathing. On the second sandbag I was running downhill with it. I did however struggled with the bucket carry, not because of the weight but because the bottom rims dug into my hand (I could see how gloves would have helped here). At mile 10 we hit the death march which I been hearing people talk about along the way. It was a steep ski trail climb, maybe a mile uphill then fell into some regular trail running before merging with the sprint Spartans and then a steep downhill. This was all normal terrain to me so I went through it with ease. I tried cracking jokes to people as I passed on the uphill to help keep the mind off pain, one person kept up with me for a while. It was weird seeing the sprint Spartans...the beast Spartan were all suffering and now we merged with a group that were out as a family thing. They even shared burpees! The obstacles got more frequent towards the end and I failed a few of them. The burpees got pretty tough, it got to the point where I had to take a few seconds break after 5 of them (something to work on if I do this again).

I had to do burpees near right at the end because of failing the javelin throw. A few feet away was a jumping over fire and then the finish line. Not enough distance for me to recover from the burpees. I’m pretty sure the finishing pic is of me looks like I’m dying.

I finished in 6 hours and 6 minutes, my garmin says 14.8 miles with 10,640 feet of gain! 12th in my age group. Arms are sore from the burpees and forearms and knees scratched from the barbed wire crawling but pretty good overall. No trouble walking down the stairs but I can’t run down them.

Gorges 100k

Gorge 100k

A goal: Sub 16 hours
B goal: Sub 17 hours (official finisher + entry into lottery for 2018 Western states 100 miler, often called the Boston of 100 milers)
C goal: Make it pass the last aid station before cutoff so I could finish 100k, regardless of being an official finisher or not.

I took some pictures of waterfalls the day before so I don't have to worry about that during the race. I simply stock my drop bags with my favorite fuel foods, a hydration pack at the drop bag at 22 and an extra jacket in drop back mile 49. I have a running vest with some gels and 2 16 oz bottles. Never had so many drop bags before and I hit 3 of them twice!

The race director gave us a few rules
Don't get run over by a car
Don't slip and fall 50 to 100 feet
Don't push a tourist off a cliff

No name (0 to 6) - The first mile of the race starts at a grassy trail connecting Benson state recreation area to Multnomah falls. I quickly fall last place, and only start catching up on the first downhill which comes after a nice long uphill. I take the downhills easy, fearful of burning out my quads like I did in my 100 miler attempt in the fall. My garmin has my heart rate as fairy high so I check my Fitbit and it seems normal (under 150). So I end up ignoring heart rate for the entire race (Fitbit requires you to swipe a few times to see heart rate making it fairly inconvenient). It's my third time in this area and for some reason this time, looking at the vastness of the Columbia river I feel very small.

Yeon (6 to 13) - I refill my running vest which has water bottles with water mixed with gu brew. Towards the end of this distance I end up going back and forth with about the same three people. Didn't find people as chatty, guess I'm too close to a major city area? A runner asks me what my mileage is and I tell her the distance in kilometers, struggle a bit to calculate the simple conversion. The race goes two miles on road and I hit exact kilometer splits on them. I was a bit proud of that at the moment.

Cascade lock (13 to 22) - This area of the trail is fairly muddy. A man I pass jokes welcome to the tough mudder. There are quite a few fallen trees, some requiring me to crawl a bit under, others I am able to go over. I do a run walk on uphills, I usually just walk it but I started feeling slightly cold walking for so long. I miscalculate the distance and end up drinking all my fluids.

Wyeth (22 to 31) - 9 miles to the turnaround point! I take my hydration pack (2 liters of water) with me. I push myself to make it to the turnaround point. I draw on moments where friends have came out to cheer me and I replay those memories to get me through. I made it to the aid station at 8:10 but it was a struggle. I make sure I eat along the way.

Mediation mode (31 to 40) - I feast on fruits and start making my way back. I leave with the same pack of runners I been around since around the half marathon distance. The first few miles are a struggle, I feel beat. I lose the pack putting my running jacket on. I start to take long deep breathes to pace myself. In and out the nose. Soon I end up only focusing on the breathes and the pain disappears. My subconscious takes over pretty much everything, the breath is the only thing consciously I'm focused on. I start moving faster. Food starts to give me a burst of energy and I feel like I could do a negative 50k split. I feel great! I quickly catch up and overtake the pack. A bit later I catch up to a man and woman. The man says "yea, you better run". At first I thought he was mocking me, then I realize we must be close to the cutoff. A downhill soon starts and I decide to not save anything for later, all out.

Tough Mudder (40 to 49) - Made it to the aid station but informed that cutoff is in a few. I kind of panic and start rushing the next mile. I end up exhausting myself. Back to breathing and everything starts going good. Here I encounter the fallen trees again. Instead this time I rarely go over any, choosing to go under. After a waterfall where a race photographer takes a pic I find out that the trail to continue requires about 30 feet of vertical gain of rope to get on top to. I guess this is why trails are more fun.

Despair and Hope (49 to 56) - A runner limps to the aid station and shortly drops out. I have nothing but utmost respect and admiration for people that made it this far. I put a jacket on top of my race vest, probably not looking too much like a runner but I'm a bit fearful of being cold at night (can you tell how much my failed 100 miler haunts me yet?). The sun is setting and the rest of the race will soon be in the dark. The race goes two miles on pavement which I thought would be great but as I hit the pavement both my IT bands flared up. The pain took over my mind and I was not able to mediate my way out of it. I struggled though. This completely demoralized me (I was expecting the road to be a sweet break) and I concluded that I could not make it to the next aid station. Back on the trail I feel a bit better. Took a little while to get back to my mediation mode. I check my watch and realize I could make it, with hope I move along happily. I do end up taking a nasty fall right after passing someone (so embarrassing) trying to get over a tree.

Finish (56 to 62) - Made it to the last aid station! No free ride to the finish line for me. C goal is achieved, though at this point I have a chance to make it to B goal. Only 6 miles and a huge climb left: I struggle though the trail at first but soon the race hits a paved trail up Multnomah falls. Despite the many switch backs I find the paved path going up easier than trail and I am able to move at a steady pace. Eventually I hit trail again and the struggle continues. Downhill starts soon after. I find the muddy downhill to not be much of a problem. There was one section where a strong stream overtook the trail which caused a few minutes of confusion. Back on more level ground I run slowly to the finish. Seeing the finish line, I see the clock tick 17:14:40 and sprint to try to get it under 17:15. My official time is 17:15:26 on ultrasignup. I missed the 17 hour deadline which would have gotten me into the Western States Lottery but I don't really care, lol.

And that's it! The race had no finisher medal or belt buckle. Afterwards there was pizza being made in a oven, had two olive slices and then back to Portland.

Note: My watch battery died so the mileage is a bit short. I believe most Garmins in the past record 63.5 miles for the course.

Rock and Roll DC Marathon

D.C. Marathon - Marathon #15

Pre conditions: A 50k trail race and an average of 5 hours of sleep the week before left in pretty bad shape for this race. While I did hikes that reveled my quads were pretty burnt out I didn't do any recover runs opting to just rest when I could. 3 hours of sleep before race but has a great breakfast thanks to Jessica.

Mile 0.05 - I tell the twins that we only have 26.1 miles left.

Mile 1 - "Twenty five point freaking two left!" I lose The twins due to bathroom. Wasn't going to be able to keep up anyway so I decide to run with the 4:25 pace group. By this point I already felt off with my calves. The pace was slightly above my comfort pace but I decided to stick with and look forward to hitting the low point. With proper nutrition and pace you could avoid the "wall" but not so much in ultras. I wanted to get some experience of hitting my low point and pushing through it.
Mile 6 - I see the twins briefly and then lose them and the pace group on the hills. The crowd support on the was spectacular though! My quads burn on the uphills and hurt on the downhills.
Mile 9 - I catch up to the pace group. I feed off the energy of the pacers.
Mile 12 - High five with Ramona! I think that's the first I seen my name on a poster board before too.
Mile 13 - I lose the pace group while refilling my water bottle. Already pretty tired I start focusing on my right foot striking the ground.
Mile 17 - I briefly see the twins and get more high fives on a turn around. They are followed by the pace group. Maybe two minutes ahead. The turnaround has a band playing too. My energy level goes up and I'm struggling to calm myself as I really want to start kicking.
Mile 19 - I meet an older Asian man who says this is his 325th marathon. It's all about the training he says. I get pretty motivated by this. I focus on long breaths in and out of my nose.
Mile 20 - Seeing the 20 mile makes me happy. Normally I get my second wind here. I do feel better but the feeling only lasts for a mile. The rest of the race will be a struggle.
Mile 24 - My thoughts turn to friends and family who have supported me through the years and I draw motivation on this.
Mile 25.9 - Near the end I don't feel like kicking but I see a fellow person of the 4:25 pace group kicking so I have no choice but to try to.
Mile 26.3 - Finish. Two volunteers check on me. Better than my first marathon 3.25 years ago where I was on a wheelchair for a bit and every volunteer checked on me. I ended up short of a PR by a few minutes, not that I care about silly stuff like that.

Sierra Vista 50K

Pre-conditions: A 4.5 hour flight, 1 hour wait to get rental car, then 3 hour drive to Las Cruces. Sleep 2 hours. A slice of bread with Nutella and OJ for breakfast.


0-3: Sleepy head - Forecast had 45 degrees so I wore a light jacket and a hat but less than a mile in I had to store them in my vest. I was pretty sleepy in these miles. 


3-8: Zen mode. Following miles I cleared my mind and miles just passed by. Pretty happy running.


8-9: I struggled to breathe for a little bit. At 4500 to 5000 feet I shouldn't be struggling for oxygen but felt like this for 10 minutes. Two runners pasted me and I decided to stick with their pace. Lost them at the next aid station.

9-12: Nutrition focus - At the aid station I saw avocado. Fat power! I grab one and a banana. A minute later I look down and notice two bananas and spend the next three minutes debating whether I really saw the avocado (mirage?). I probably just rushed it too much and grabbed the wrong one. These miles I slowed a bit to make sure I was eating enough.

12-16: An old foe - reached a low point till the turnout point. The miles felt long and the sun started to beat down. I underestimated the sun again. Should have know better by now...I been competing outdoors for 7 years now.

16-26: Stronger together - I met Mikey who did the 50k at midnight, came back 8 minutes before the race, changed into daytime gear and ran again. We ran together till almost the end. Talking helped the miles go by.

26-30: It's suppose to hurt - By this point Mikey and I stopped talking. Though I was motivated by him being behind me I wanted to just collapse. It reminds me of a quote I once read: To run a ultra is to keep going when everything else wants to stop.

30-32: Hyper mode - Mikey starts a strong kick which after 60 miles is super impressive and leaves me in the dust. I end up getting my boost from the downhills. Charging the downhills gives me an adrenaline rush that is sustained for a bit. My breathing becomes wild but I loose any feeling of pain and speed up. Lucky the end of the course had enough of a downhill for me to get into the mode. I pretty much kick till the end.