Friday, July 27, 2018

Cayuga 50

“We don’t rise to the occasion, we fall to our level of training”


The Cayuga trails 50 was my sixth 50 miler and fourth ultra this year!  This race was originally a C race, just a long run to prepare for Eastern States 100 but Eatern's cancellation caused me to form some type of time goal for this race.  Rinchen joined the race which also put some pressure in me to at least keep up with her for half the race.  My fastest 50 miler was in the flat and completely runnable Ice Age 50 in Wiscon two years ago at a time of 11:20.  It's hard to compare trail races since they differ so much terrain wise but I decided I would attempt a sub 11 hours in this race which has more than 2.5 times the elevation gain of Ice Age but was also a very runnable course. 

Two years ago I ran the marathon version of this race (1 loop instead of two).  It was my first in a race with no sleep - I went swimming the night before and then late dinner with friends, I barely had time to pack and head out the door.  I ended up arriving a few minutes late, missed the start and when finally starting I headed off the wrong direction.  Much of the rest of the race was a blur but I do remember how beautiful coming down the last 5k of the race was.  I decided to come back later that year to spend more time enjoying the Ithaca area.  It's a beautiful place and the Ithaca area is easiest one of my favorite spots in NY.  I went to train in the course itself two weeks before this race.  The training helped create a strong mental map of the course.  I pretty much knew where everything was and I was able to break up the course to smaller chunks which helped mentally.  Special thanks to Ami who helped me not get lost in that trip!

With two 50 milers done in June I knew I had the endurance and nutrition down so I focused more on speed and strength in the three weeks post Maintou's Revenge.  I spent time doing track, yoga, weight training and core bootcamp type workouts.  My weekly mileage was on the low side (averaged 42 miles the three weeks) but I did end up spending a lot of time in training.  I didn't taper much going into the race, I did my usual training till Tuesday and then took it easy.  I still felt pretty drained during the easy days leading to the race.  I wasn't really able to catch up on sleep either which might have factored in a bit.  Lucky, Jordan and Deki were going to support.  Jordan drove most of the way there giving me a chance to get some sleep on the commute.

I learned a lot from my previous races which gave me more ideas on prepping for this one.  Part of the reason why I went to Ithaca two weeks beforehand to practice on the course was because there really isn't anything similar to the historical steps in the trails around here in NYC.  The only thing close I could think of is the steps going from the shore trail to the long path in the palisades.  I brought new running shorts, I specially wanted mesh pockets where I could store trash.  I have to eat quite a bit during ultras and while I could use one of my hip belt pockets for trash, it's a bit clumsy.  The risky part was that I got my shorts two days before the race and I tested one pair out for an easy 7 miles on road and track.  Trail running is different (something I found out with my New Balance split shorts in the NJ marathon where they were great on the trails but caused chaffing on the road).  I spend more time prepping my drop bags.  Instead of throwing things I think I might need in the bag and then fumbling around and figuring out how many I need, this time I organized using containers to store a predetermined amount to withdraw.  Extra gels in a talenti jar, waffle cookies with hazelnut banana gel spread in another container, salt pills in another pocket, etc.  I knew the aid stations were going to be well stocked and I did plan on mostly using them but I wanted to have backups just in case.  I was once again using an old pair of Brooks trail shoes where the soles were worn out (it wasn’t a technical course so I wasn’t worried about grip) and I also stashed my merrels trail shoes in a bag as a just in case.  I prepared two drops bags, though there was an option to have a bag at each of the 4 aid stations of the course.

I met the Jordan, Deki, and Rinchen at 12:45 am on Saturday morning (race morning) and then drove a little more than an hour and half before Jordan took over off the rest.  I had about 2 hours of sleep at home and got another 2.5 in and out during the drive.  Think that's the best for a 50 miler this year!  Arrived on site at 5 am, an hour before start.  It was pretty dark, but lucky I had a headlamp and flashlight in the car.  Wasn't a long walk to North Shelter where the racing HQ was.  I should have gone to the bathroom right away but instead I scouted around to figure out where bib pickup and drop bags were.  Then told Rinchen, got my bib and went back to the car to drop off the singlet and get my drop bags.  I met Jeremy who asked if I was ready.  He asked how the course compared to Bear mountain and I said something like it was more runnable so you should expect faster times despite more elevation gain.  By the time I got to the bathroom there was a long line.  Next off to the start line.  Didn't get much of a chance to warm up.  There weren’t any waves for this race.  Rinchen stayed near the front of the pack but I moved to the middle where Jeremy was.  A horn got blown to signal the start.  A few minutes into the race I took a look at my watch and saw I was at an 8:40 pace which I recognized as too fast so I slowed down.  Jeremy passed me at about the mile mark.  Jeremy is a much stronger runner than me so that makes me think I didn't slow down enough for that first mile.  I completely lost Rinchen by this point and got worried that she might be going out too fast.  I got into a pack of runners and we stayed pretty steady.  Got through Robert Treman Park, did a mile loop that we had to do on the way back as well but not at all on the second go around (26 miles first time, 24 second).  Then the course changed a bit from the last time where it doesn't go back into the rim trail of Robert Treman but continues on a different trail as we exit Robert Treman state park and head to Buttermilk state park.  More trail trail this way and less stairs this way which I don’t mind.  I was fearful of the stairs on the last quarter where you quads are spent.  

Shortly after we made it to Underpass aid station.  In the last race you had to go through two waist deep stream crossing.  A dry spring led to only one stream crossing which water going up to only the calf.  I quickly refilled my bottle and got some oranges before I headed off.  I started following someone that was heading to the road before a volunteer called us back and correct us.  That was the only time I almost went the wrong way.  The course was well marked.  A little before mile 8, at a massive uphill climb I saw Rinchen.  It took a few minutes of power hiking to catch up.  We then started running together.  I think from the moment I caught up with her she had doubts about starting the second loop.  I wasn't really sure how to respond to that.  It was about 90 minutes in and I asked if she had eaten any gels.  She had not so I told to take one.  I tried to remind her about every hour afterwards to eat one.  By then I was on my second gel (one twenty minutes before, another 40 minutes in) and getting close to my third (I did one every 50 minutes).  We joined another pack which I somehow ended up leading till we got to the picnic area of buttermilk state park before entering the rim trail.  There was a short road run where the group broke up.  I talked briefly with a man who does Spartans and was doing his first 50 miler with two friends.  They broke off to the bathroom.  At buttermilk I took a little more time at the aid station stocking up on calories.  I tried Gu's waffle cookie and it was delicious.  I also had some watermelons.  Now was the journey back to the start!  The Spartan group caught up and we ran together after going back and forth for a bit.  Towards underpass aid station I said hi to Ami who was running the marathon version.  At underpass aid station I restocked on some gels and over ate on oranges.  They froze the oranges and the coldness just felt so good.  I felt a bit full and decided to skip on a gel because of it.  We ran with the Spartans till close to the next aid station (Old mill ) where they broke off.  Around mile 21 I got into a low point (hit the wall feeling) and I started struggling mentally.  We passed by a man who was walking.  He seemed very beat and looked like he was going to walk a lot of the rest.  He accepted it and seemed resolved to finish.  At Old mill aid station I drank 4 cups of ginger ale and the sugar helped me feel much better.  At the last 5k back to the start on the gorge trail of Robert Treman state park Il I felt revived.  I started saying good morning with high energy to the many tourist checking out the park.  I talked briefly with another man who was doing his first 50 miler.  He's done a few marathons and this was the next challenge.  I shared with him that I felt better with the ginger ale.  I saw Jeremy on his way back and he seemed a bit tired (but who wouldn’t about 28 miles in), I estimate he was about 30 minutes ahead of me.  At the final downhill before arriving back at the start Rinchen pushed the pace a bit.  She usually pushed me a bit at the flat and wider trails.

At the start once again, I quickly went to the bathroom back and then proceed to eat.  There weren't any watermelons at this location to my disappointment (I was motivating myself thinking of the refreshing watermelons).  I stocked up on some of the GU salt tablets before starting the second loop.  Rinchen continued as well and she didn’t seem to be thinking about stopping.  In my head I broke the rest of the race down by aid stations.  Aid station to aid station wasn't that far so in my head I broke it down to get to old mill (3ish miles), then to underpass (another 3ish miles), and then a bit of a long stretch to buttermilk (6ish miles) but once there I'm heading home which I figure would give me a mental boost.  So run a bit to the aid station where you get rewarded with some fruit and soda before continuing.  Towards the gorge trail I joked to some of the runners returning to the start that there was an all you can eat buffet down there (in reference to the aid stations).  A little farther on the way to old mill the runner I told about drinking soda caught up and thanked me for the tip.  I saw Ami again, I think close to underpass aid station again.  A little farther we went back and forth with a woman in the 45-49 USAT age group competition and she eventually passed us (life goals).  Between underpass and buttermilk we passed a man who was having stomach problems.  Sadly this was at the long stretch part and the aid station was close to 4 miles away.  After talking to him a bit to make sure he didn’t emergency help we passed by (couldn’t really help).  Towards Lake Treman, going up a small set of the stairs that overlook the lake, we passed a man.  I joked that passing people on the uphill was dangerous (in terms of blowing up later on).  This whole stretch, I definitely didn't feel as light and quick as the first time around running in the pack. 

Towards the descend down buttermilk I briefly lost Rinchen but she caught up at the aid station.  Then the path long stair walk up the waterfalls of buttermilk state park towards bear trail to the finish.  Rinchen started getting tired so after climbs I tried to emphasis taking a deep breath before starting to run again.  It made me feel better so I thought it might help her.  I continued to drink a lot of soda at the aid stations.  Around mile 45 Rinchen asked for a break so I said walking break and we did a brief walk.  Around this point we caught up to Romain who we passed but he was able to hang on to us pace.  Close to old mill aid station we all got passed by Lizzy.  When she passed I started pushing in hopes of keeping up.  It’s easier to follow someone else’s pace so it was nice to not be leading for a tiny bit.  I mentioned to Rinchen that at the final aid station I was going to walk by.  I had to make sure they got my bib number, otherwise I might have just ran by.  Rinchen took a break at the aid station so I lost her here.  I did want to finish with her but I was really excited at the thought of finishing.

The final 5k was mostly downhill and Romain, Lizzy, and I started pushing our pace.  I initially took the lead (steep downhills are a favorite of mine) and carved out a path through the tourists of Robert Treman park.  As I said excuse me to get people out of the way I warned that there were two more runners.  Sprinting down stone steps is a unique experience and it’s a lot different than any other downhills on road or trail that I experienced.  About halfway through the final 5k, Lizzy passed.  I tried to keep up but slowed at the small rolling hills.  I ended up finishing a minute behind her.  At the final grassy stretch I turned my head and saw Romain catching up.  Nope!  I sprinted hard to the finish.  He finished 11 seconds behind me.  I congratulated him on his strong finish.  I thought Rinchen might take a little longer to finish so I went inside to get some food.  She finished about 10 minutes after me which is really good for a first 50 miler.  I ate some portabella tacos with some beer (only cold thing) and peaches. 

After resting a bit, the race director Ian gave out some fun rewards.  Person who had the most sunburn, best spouse crew, people that love gu.  It was nice.  They gave out the rewards for the top 10 USAT overalls.  We went to the camping bathrooms to take a shower (you could drive right in front of the bathroom).  I talked a while to a guy who DNF at mile 40 a bit on the way to the bathroom.  He had knee surgery recently so had to stop.  Back to the finish line I had to wait for my drop bag from underpass to return.  I met Ami again and we talked for a bit.  I got some more food.  Then I saw Deki ran toward the building near the start and come out with my drop bag.  I then headed back to the car.  I would have loved to have hanged out longer but it was getting late and the drive back is 4 hours.  

Got some sleep and went hiking the next day to recover!  Despite being alright on the hike (the uphills were a bit hard for me), later on Sunday I got the marathon legs.  I struggled a bit going down the stairs and by 10 pm I was beat.  I mostly felt in in my calves the following few days,




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