PAU National Championship 2012: A Test of My Patience

Philippine Association of Ultrarunners' (PAU) National Championship, my very first over a hundred kilometer road race. I come to this run with two goals in mind: to be at the starting line no matter what happens and to have dinner with Rica Mendoza on the second night after the race. In between that, I am sure I am still on the road trying to drag myself to finish the race within my target time. Recovering from a flu and a sore legs from a weekend's unavoidable major leg work out, I am not sure how I will really perform on this race. 

I know too well that it is going to be a 110km distance, a distance I have been wanting to test how my body will perform, a race I have been longing to join for I wanted to increase the distance that I will cover on a race.  But this will be  my very first over a 100km on a road as well, my past 4 100km races were all trail.  And what made things more challenging on this race aside from my physical state was the fact that we have to be self contained, not sure  which part of the course will there be an aid station or a sari-sari store and with no support vehicle we decided to carry a full hydration pack, mine weighs 4 kgs before the start of the race when it is still dry. 

We left Manila a day before the race with a typhoon, we arrived at the Island of Guimaras with a continues rain. The sea is rough, the road is wet, the entire day is cloudy and gloomy. After we settled at our foster family's home, we picked up our race bib.

An hour before the gun start, together with the other 45 runners for the 110km  and 35 runners for the 50km  we gather at the starting line really excited. It's always  great to see familiar faces of ultra runners around. Just before we were released for a start, a heavy downpour of rain again. So as we started running 10 minutes before the time I am already wet up to my shoes. Even if we are still on the streets of the town early part  of  the race, it is already pitch dark all over. Very minimal street lights, houses are far apart from each other. It is only the light from our headlamps that one can see illuminates  infront of us. From cemented road, it leads to a hardened limestone road, rough road then to a mud road. The first three hours I was with 50km runner Mish Maravilla and Wesley Noel Oraña. Maintaining my pace, we are together in the flat, uphill, downhill pitch dark part of the road. Until I realized, I have to slow down for I will be doing more than a hundred km as compared to them that will be doing just 50km. 

I move further on the dark part of the road alone, surprisingly there are aid stations available every after 10km and a roving aid station too. I can feel the weight of my load but I cannot do anything about it as well. I need it for me to survive on the race. 

As the day breaks I covered more than 40km already, I long to reach the 50km mark. I maintained a steady pace alone on the road, there are times other  runners  catch up with me and times  I catch up with other runners too. As I patiently move further, I finally see part of the road where there are more vehicles, finally the 50km mark. I reach the place almost 7am, with out resting my legs, I just replenish food and drinks and leave. 

50km done. The next more than 30km is a road with rice paddies on both sides. The scenery of the countryside is just so beautiful. They day is still gloomy, the sun comes out for just a very short time. After sometime, my stomach is already looking for real food, rice and any viand. Unfortunately, this stretch of the road since it's all  farm land, has less community so no karenderya too. I have to wait for a while before I can satisfy my craving for real food. Despite the gloomy weather, I was already thinking of ice cream, halo halo or even ice candy. But to no avail. 

And this part of the course is just really taking forever, I love the scenery of the rice paddies but at this time I just really wish this part will be over. I just wish after the hilly part will be an end of the rice paddies down there. But that did not happen soon. I really have to deal with it for some time. 

Being on the road for more than 11 hours now, I can already feel some pain on my legs, Alaxan has become my best friend from this time on. I can feel the weight of my pack now slowing my pace. I walk not just on flat parts but all the more on uphill part of the road. This starts to frustrate me for this is not how I perform on my other races. Until I catch up with Al R. Casas a little almost 70km. I was surprised for I know he is far ahead of me. From then on we become partners on the road. He calculates the overall distance that we need to tackle, while I take joy of few more kilometers to the next municipality. 

Both of us celebrate with joy in every kilometer of mileage covered. The last few kilometers, a support vehicle of other runners offered to take our pack and just bring a hydration bottle. Such a great difference. We can now run faster but as we move further with  sore legs we just have to settle on a combination of run walk run strategy. Our very goal now is just to cross the finish line still bright and injured free. I thank Al for patiently reminding me to just slow down, not to force myself to do a faster pace on a sore and aching legs. I started to become impatient to myself. 

The last 5km is just taking forever. With now blistered feet, it's just too painful to step on an uneven asphalted road. Those pointed pebbles on the road is just not very friendly to my blistered feet. I've been longing to see the very few establishments in the town, the very sign that we are almost to the finish line. 

Finally, past 4pm, the most awaited road signs in town is now visible. Al asked me to cross ahead then he followed at the back. I thank Al for patiently pacing with me, I thank him for being there when I was sooooo sleepy on the road, when I was soooo hungry, for reminding me to stop for few minutes and rest my legs, something that I could have not done when alone on the road. I thank Sir Jonel for offering his support vehicle to us, that was such a great help, I thank my team for a fun filled crazy weekend on the running oval of  Guimaras. I thank my friends and loved ones for all the prayers and well wishes, all of it means a lot to me. Most of all I thank God for giving me the strength to cross the finish line with a great smile. Salute to all the brave souls who dared to start and finish the race. Salute to Yob Red for finishing overall 7th place, to Al R. Casas for persistently pacing with me, to Andrew Alcedo and Kuya Roger Villareal for finishing the race, to Alen Alban, you prove that everything is a mind game, to Bernard, this will be the start of the many ultras and most especially to my partner in this crazy runs Rica Mendoza, you are one tough lady out there. You showed to us that everything can be done no matter what the situation is. Til the next ultra race guys. 

Another race conquered, another mileage added. Next stop will be SG100km race.

I Shall Return: An Intense 51K Ultramarathon Challenge 2012

"It's more fun in Tacloban." A phrase I heard from my friend Merlita A. Dunkin when we finally get a room where we can stay the night before the race. It was a last minute decision that I will stay with her for the night, and I am glad I did, it was just fun having her, though we have to sleep early, still we were able to update things about each other.

As our alarm finally ring, we need to prepare and leave the hotel, we just did a warm up jog to the starting line really excited. There were already runners around, some familiar faces. My friends from Manila were not around yet. We just did our usual routin: after check in, did minor stretching and taking pictures here and there. I stand at the starting line hoping that everything will turn out fine with me this day. I miss  last night's briefing and I only had one look at the race map, I did not even study it well, so I decided to  carry a copy  incase I will need it but really I hope I will not open it along the race.

Come 4:00am, all the runners are finally released. It's still dark, but despite the early start with the road open to motorists, there are several things I have in mind to be careful of on this race: not to miss any turn which might result  to being lost, not to be hit by any running vehicle, no injured legs, knees or ankle due to any uneven part of the road or ground or the  gutter of the road and most of all not be bitten by any stray dogs. I put on my headlamp with the hope that the incoming traffic will notice me at the same time I will make sure I will land on even surface of the road. There are parts of the road  that are dark even still inside the streets of the city proper. I started my run just  concentrating on my pace, more often than not there are more runners that catch after me, I pass by other runners but just really very few of them. My motivation at this time is minor goal of catching up a runner infront of me, most of the time I did, sometimes I did not.

As the day breaks, it is evident that this day is going to be a very hot day for all of us. We have been reminded by the Race Director before we were released to constantly hydrate, which I did. After almost two hours on the road, I finally decided to bring out some  jelly beans, I know very well I already need food. Some runners especially from the same region had support vehicles but there are also runners like us  who do not have any support vehicle at all and just rely on aid stations and on grocery stores that we will pass along the route and ofcourse our own provision of food and water that we can carry on the entire course. On this race, there are only two aid stations that are far apart. Without me noticing of the distance after more than 2 hours of running I finally come across the first aid station. Been thinking if I will drop by and get something as I am approaching the area, but I finally I decided to slow down, and grab some food. I still have water,  though after this stretch I keep on thinking about not getting some cold drinks or at least wetting my head and buff as it gets hotter after this mark. I grab as much food as I can, fresh banana, hard boiled egg, and puto. These foods sustain me until the next aid station.

As I go further, it's just really getting hotter and the main highway is now getting  busier with the passing of big trucks, big buses, tricycles, motorcycles and even bicycles. I just have to be very extra careful running, making sure that I am on the safe side of the road. The course of the race is just totally flat, no variation at all. With the green scenery and a smell of the grass that is wet from the evening dew, I just really enjoy my run. Most of  the time I still imagine the beautiful scenery of the mountain ranges from the most recent trip that I had with the good memories in mind. That has been my very inspiration on this run, happy thoughts, happy memories on this long hot run.

Signages of San Juanico Bridge has been visible after several hours on the road, until I reach an intersection that has the second aid station. Here I meet my friend Merlita. She just finish the bridge part and on her way to the gulf course section. She reminds me to hydrate, replenish cold water on my bottle and eat more food for it is just really very very hot on the bridge. It's not even past 8:00am yet. After having enough water and pouring some ice chilled water on my head,  my face,  arms and body, I proceed to the bridge. The sun is just shining to its brightest even if it's still an early part of the day. On my way up to the bridge I already meet runners going down. I can feel the heat but the view of the bridge that connects two provinces with the background of the blue sea below and blue skies above is just spectacular sight to enjoy its beauty. Truly, the heat of the place  is being compensated by its beauty. Thank goodness, the turn around point is not that far than I thought it will be though I already condition myself that this is going to be a two kilometer distance. On my way back, there are more runners coming, I just continue, enjoying the splendid beauty of the place but missing the view of the big jelly fish below.

On my way back to the aid station before going to the uphill 3 kilometer golf course, I decided to hydrate again, at this time I decided to use my buff as holder of ice cubes provided on the station. After getting food enough that my one hand can carry, I pour water again on my body from head to toe, now my both feet, socks and shoes wet, bringing the ice cubes inside my buff I decided to tackle this another hot uphill course of the race. With the ice cubes on my head, it really helps cool me down. I just concentrate on my pace  but on some parts I just cannot make any slow stride run anymore so I applied the alternate 50 steps of walking and 50 steps of running. It is an effective strategy  for me, and as we ascend to the slope of the golf course, I can't help but really walk already but I still manage to catch up with other runners. On my way down, I did some slow pace of running again until I come back to the aid station. My strategy on the ice cubes is just really really  very helpful so I replenish my buff with ice cubes again, eat food while hydrating, pouring ice chilled water on my body and replenishing my bottles, and carry as much food as my hand can.

I have 12 more kilometers to tackle, that's what the others said. I really did not keep track of the distance that I covered but rather I want this race to be done for its really getting hot. After replenishing all that I need, I left for the final stretch. I noticed the road there after is a bit cooler compared to the two stretched of uphills on the bridge and the golf course, probably due to the shade from the houses, trees and buildings help. I stay on one side against the traffic, but despite my being at the edge of the road already, there are times I just had to go down on the rough road side, being side swiped by big trucks and buses would be very possible. At times I noticed my steps are not so stable anymore and I wable a bit my ankle and knees as I negotiate to step forward. I know I am already tired but I also cannot afford to be injured at this time. Concentrating on my steps, I just continue running on small slow strides. I am already tired and I really cannot run any faster anymore. Even before reaching the very last aid station, my ice cubes inside my buff that I put above my head all are melted and gone. So I just hope the station will not be that far for I am already struggling under the scorching heat of the sun. There are times I meet vendors of ice cream and buko but because I do not want to stop and dig on my belt pocket for a money, I let go of the thought of buying ice cream or buko juice but the thought of having one keeps on bothering me until I cross the finish line.

Finally, I arrive the last station and my hope of supply of ice cubes, ice chilled water and food are still available. I replenish all my supply again, at this time making sure that I have enough ice cubes on my buff, get more food and pour water again. We are now going to tackle the very last 4 kilometer stretch of this race. But this is going to be at the city proper, I have to make sure of the right route at the same time be extra careful with the very busy traffic. True enough, the turn is just confusing, thanks to the help of the other runners in front and behind me and  of others'  support vehicle who keep on guiding me. That was a very big help as I manage to get out of this last stretch of maze under the scorching heat of the sun. As I pass by the Provincial Capitol, I thought where is the statue of Mac Arthur? I guess I miss that part. The last few kilometers is just like forever, until I pass by a runner who has long been done just waiting for a fellow runner. He has ice candy with him, without hesitation I asked for it. He said it's just 500 meters more and it's going to be done.

Yahoo, my desire to reach  the finish line grows stronger as  I can now feel the heat on my entire body and I know I got tan lines already. As I turn, I can now hear the sound system with the Race Director announcing the names that cross the finish line, at 10 am 35 minutes I officially cross the finish line. I managed to improve my pace much faster than my previous race of the same distance on the road. The real challenge for me on this race is the blistering heat of the sun and safety from the vehicles. For others they call this race a fun run, for my friend Mayette who cross the finish line with one minute to spare before the cut off time she calls it a dying run for she almost fainted after finishing the race. As for me,  I am glad I finish the race safe and healthy. It's great seeing running friends around and I am glad I meet new friends along the way. Salute to all runners who take the  courage to run this race and congratulations to all who finish the run. Congratulations to my friend and inspiration on the road and trail Merlita,  for despite her no training prior to this run, she managed to place third on the Women's category. Truly she is an inspiration.  Congratulations to my lady friends as well, to  Rica, Kat and Mayette, another ultra conquered, such a job well done. Such a women power for us. Congratulations also to the organizer for a job well done. The support on the aid stations are just superb, it helps a lot get us through the blistering heat of the sun.

Indeed, it was a run with so much fun under the intense heat of the sun. Another ultra conquered, another mileage added. Til the next ultra adventure on the road or on the trail. Keep smiling, no whining.

Valley Trail Challenge 2012 (57 Kilometer Trail Run)

I have been to the flat lands of Nuvali few years back as a crew to a race, all that I remember is the scorching heat of the sun while waiting for all the runners to be done and cross the finish line. One thing that a crew should endure, no matter what the situation is, one should not leave on his/er post until everybody is accounted at the finish line. Since then I wonder how the trail is beyond the post where we were assigned.

So when I hear about this race,  I really want to join despite my concern about transportation. The venue is few hours drive from the city and I haven't heard any of my running friends joining this race. I did not see it as a much concern though for I know come race day I will be able to find a ride. True enough I did, and able to bring along with me two more running friends. The original plan of sleeping overnight turns out to just be an early ride out of the city.

Upon reaching the venue, there are already lots of runners. After last minute preparation, I rush to get my bib number and  sign in. It is then the organizer announced that there will be a bonus of additional 7km on the course with an hour addition of the cut off time. Additional kilometer for mileage and fun, all I can think off at that time. After few more minutes I proceed to the starting line. Lots of familiar ultra runner faces. There are more runners at this time compared to the other trail runs that I attended in the past organized by the same group. The 50km runners will be released first then followed by the 25km runners 15 minutes after.

It has been raining the past days, the ground is wet. But this very day, despite the darkness of the night that will be illuminated soon by daylight, there is no sign of rain at all. But I am pretty sure there will be parts of the trail that will be muddy and wet. As soon as our group has been released, I just take my own time with my headlamp on. I feel having my torch on helps me choose a less muddy part of the trail. I do not want my shoes to get wet as early as this on the race. Some runners just go on running despite the darkness and they are still fine. After several minutes, the day breaks, the green bushes of the flat lands of Nuvali is now visible as far as my eyes can see. The magnificent view of the mountain range of Mt. Makiling gets visible as we run further. The view is just stunningly beautiful.

As the first ray of the sun comes out so as the  sign of a hot day ahead of us. Though temperature is still cool, I know this is going to be a hot run on the open trails of this place. There are just too little covered areas to cool us down. But I just enjoy the trail. The route is well marked, I manage to follow the trail and never been lost. There are few runners who got lost including some of my friends.

My very goal on this race is to test myself how fast I will perform on a shorter ultra distance. I am thinking of joining an ultra race in the next few months with an almost the same terrain with equally the same humidity with almost the same cut off time. This race could be my test how far I will perform. Having to reach the finish line within 9 hours covering 57 kilometers is my goal, having to achieve that goal I guess I will perform fine on a race with 10 hours cut off for a 60 kilometer distance.

As the race progresses, I covered longer distance, the weather temperature gets higher, the sun shines brighter and the horizon is just visible at its fullest. I just enjoy the trail, I pick up my pace as I go a longer distance, some runners catch up with me while I catch up with few runners too. It's a great feeling hearing other runners greeting me and even others calling by my first name.  And there  are more women pass by after me, to my count more than 10 of them. I just let it be. I am not on the race against any other competitors especially women  but rather I am up for my own time, up against my time on my last 50 kilometer trail run. I should at least be able to improve at this time.

It's undeniable that it's really getting hotter. The brightness of the sun that reflects on the bushes makes it more humid and hot. There isn't even any breeze that will somehow at least give some coolness on the air. But who am I  to complain, I just thought this is just another mileage to my heat training, whatever  that race be someday. On those parts of the trail that has stagnant water due to the rain the past days, I can't help but think how I wish I can cool myself on that very limited water but the color is just not appealing, it's dark brown. But no matter what the situation of the trail is nor the condition of the weather will be, I always find joy running on the trail running like a child.

I find refuge on the limited shaded areas with the tall trees that the trail passes by, and most especially on the aid stations that the event organizer set up. An option of cold water, pocari sweat or soda is such a sweet relief, with variety of food like  peanuts, muffins or variety of bread with a peanut butter filling. I really love it. They know exactly what runners need especially on longer distance races. The ice tubes is just the best. Because it was so hot, I fill my hydration bladder with ice tubes so that I will be drinking an ice cold water.  That was such a big help. Happiness.

I finish the first loop of 31 kilometers in a little over 4 hours, I still have the second smaller loop of 26 kilometers to get over with. After grabbing some food at the aid station near the finish line, I just proceed to the second loop. The thought that I have to go through that same trail on a hotter temperature under the heat of the sun is not so appealing anymore but I just have to go through with it.

There is one pebble that gets inside my right shoes even before I finish the first loop. With a hope that it will move towards the front part of my shoes in between my toes, I did not bother to remove it. But unfortunately it did not move at all but rather it just stayed on my heel. One mistake that I did I continue running, until towards the first aid station on the second loop, I can feel my heel  started to get hurt. Despite my thought that I should only refill water and ice tubes and grab some food, I really need to stop and fix my shoes. What a relief when the pebble was finally out. And I just continue on.

Towards the last 5 kilometers, with only finishing the race is all that I can think of, one of the marshal offered me an electrolyte drink and told me I am on the top 3 on the women's category on the distance that I am running but I need to push further for the next female is just too close behind me. With that in mind, I take the challenge of pushing further, taking one last sachet of power gel I just run. Despite the heat all I think is push further but with extra care not to injure myself. At that very moment I do not want to fail those who know my ranking, but it was such a big pressure to myself. As I run further, I can now hear the lady is right behind me. She was with a male pacer. With that I lost hope already, I know I cannot run faster anymore. But surprisingly she did not run ahead of me but instead she cheered for me to just hang on, continue a little further for we are almost on the finish line. And what made it more sweet, her pacer offered his last few liters of water to cool us both by pouring water on our heads, mine and the lady's. I am so grateful to both of them.

As we are on the final stretch on the cemented road towards the finish line, the two of them are just behind me and keeps on pushing me to just go. God, I sprinted and cross the finish line at 8 hours 24 minutes and 55 seconds. I rank second on the female category. And the lady is just five seconds behind me rank 3rd. I am glad she is still part of the top three for I owe it to her and to her pacer my being able to finish second.  That was a different rush. I was never that eager to finish the race on any of my other races.  I cross the finish line burned, I can feel the redness of my skin but really happy and grateful for the strength of being able to endure the race.

This race does not give out cash prices on the winners, but rather give out goods and stuffs. At this time I receive a pair of socks as a replacement to the one that I wore on the race that has a hole now, a headwear, a cap, and most of all a heaplamp that I have been longing of buying for sometime now. With the amount that I paid on the registration for this race, I am very much happy with what I receive, with all the food and the hydration at the aid station, plus the lunch at the finish line, the finisher shirt and medal and my goodies from bugging second on the women's category plus the friends that I have fun running with and the new running friends that I gain, I can say I am so happy with the worth that I paid for. It was a run full of fun and adventure again.

Another trail conquered, another mileage added. Up next will already be India run. 

Picture credit to Gey Enriquez and Katrina Constatino

Ultra Marathons Might Be Ultra Bad for Your Heart

By Katherine Harmon | Scientific American – 22 hrs ago

Image courtesy of iStockphoto/Maridav

If getting some exercise is good for you and getting lots is even better, then hours upon hours of intense exercise must be best, right? Perhaps not.

Many people feel obligated to hit the gym or the trail every now and then to help keep off the extra pounds. But people who run ultra marathons (usually 50 kilometers or more), ride in long-distance bicycle races, compete in or even just train for consecutive are not usually doing it just to stay trim. Nevertheless, long-term health benefits (stress injuries aside) of so much exercise are usually presumed to be a bonus.

A new study, published online June 4 in Mayo Clinic Proceedings, suggests, however, that this “excessive endurance exercise” might actually be putting people at risk for permanent heart damage and 

“A routine of daily physical activity can be highly effective for prevention and treatment of many diseases, including coronary heart disease, hypertension, heart failure and obesity,” James O’Keefe, of the Mid-America Heart Institute of Saint Luke’s Hospital of Kansas City and co-author of the study, said in a prepared statement. But after reviewing the literature on extreme-endurance event participants, he and his colleagues found evidence that over time this type of training might be changing people’s hearts and not for the better.

The researchers found that many of these athletes had temporarily elevated levels of substances that promote inflammation and cardiac damage. One study found that as many as half of runners in the midst of, or who have just finished, a marathon show these spikes, which can last for days after an event. And over time and with repeated exposure, these compounds can lead to scarring of the heart and its main arteries as well as to enlarged ventricles all of which can in turn lead to dangerous irregular heart beats ( ) and possibly sudden cardiac death.

“Physical exercise, though not a drug, possesses many traits of a powerful pharmacologic agent,” O’Keefe said. “As with any pharmacologic agent, a safe upper dose limit potentially exists, beyond which the adverse effects of physical exercise, such as musculoskeletal trauma and cardiovascular stress, may outweigh its benefits.”

Earlier this year ultra runner Micah True, also known as Caballo Blanco, made famous by Christopher McDougall’s book (Knopf, 2009) for running with the Tarahumara tribes in Mexico, died at the age of 58 while on a relatively short trail run. The medical report concluded that he had a scarred, enlarged heart and likely died from arrhythmia.

But plenty of people who do not train with the Tarahumara might be at risk. Some 500,000 people finished at least one marathon in the U.S. in 2010, and some 70,000 people run ultra marathons around the world each year. Screening for factors to find people who might be at a particular risk so far is unproven and would likely be expensive. So the researchers suggest that athletes dial back intense exercise to about an hour per day (sessions can be longer if exercise is less rigorous) or at least have regular visits with their doctors to check up on their heart health.

also highlights potential downsides of exercise for some people. Claude Bouchard of the Human Genomics Laboratory at the Pennington Biomedical Research Center in Baton Rouge Louisiana, and his colleagues report that in many exercise studies, moderate to intense exercise elevated one or more indicators of risk for cardiac disease or diabetes in a subset (about 10 percent) of the population in the analysis. The authors did not follow the subjects to see if these people were actually more likely to have poor health outcomes, however. And for the rest of the subjects, most of them saw improvements in these risk factors.

But the new findings do not negate the benefits of regular exercise for most people. It adds an average of seven extra years of life expectancy, and it also increases the likelihood that people will spend more of those years relatively trim and in good health. “Exercise is one of the most important things you need to do on a daily basis,” O’Keefe said. But, he noted, “extreme exercise is not really conductive to great cardiovascular health. Beyond 30 to 60 minutes per day, you reach a point of diminishing returns.”

Indeed, a long-term study of 52,000 runners found that those who ran one to 20 miles a week spaced out over two to five days and at an 8.5- to 10-minute mile lived longest.

Indeed, these days, the best bang for your buck seems to be a daily short session just 20 minutes or so of intense, , such as repeated bursts of intense running, biking, swimming or strength training with short recovery periods in between. And, hey, that'll also leave you with a heck of lot more free time than a daily 20-mile training run.

Atacama Crossing (Chile) 2012

It has always been my dream to join in any of the Racing the Planet's multiday ultra races. Looking at the past races that has been staged on different beautiful places on the world, it inspires me to at least dream, who knows someday it might come true.

Atacama Crossing 2012

La Ultra - The High 2012

With barely two months to go before this event, I can feel my excitement as early as now and jitters at the same time. From this day onwards, the focus is now drawing to this event. The closer it gets, the more excited we become.........

Have To Be Kind With My Legs

God, my stubborn self. Up until now, a day before the supposedly race briefing for an ultra race that I decided to give up two days ago, still a thought of joining the race  keep on coming to my mind. With the condition of my legs now, I think I will be fine to do a long distance race soon, I thought. But the other side of me said, just let it go.

 
I am suppose to be running another ultra this weekend, a 50-miler trail run, my third ultra in a row with one week interval. This has been set a month ago.

One of my ultra runner friend from Cebu already told me to be kind to my legs. Not to run too many ultra but rather choose among the many that is available every month and have some time to rest. That way I will be able to recover and have a decent finish time. Of course I value so much her sisterly advise but that did not stop me from continuously running an ultra race that soon after the other. 

As I exchange conversation with my ultra runner friend from Malaysia two days ago updating things to each other, I mentioned about what I have been doing and  what I intend to do in the next few weeks. He again mentioned to me, if the race this weekend is not that iconic, let it go. Run shorter distance now and work on your speed. 

"Cheryl, I'll suggest that you give this 50 miler a miss, unless this is such an iconic race that you don't want to miss. Rest your legs a while, and work on the speed. May be you should run shorter races instead for the next 2 months before the marathon in The High."

That's it. With that being said, right there and then I decided to let go of TD race. And work on looking for an available race bib for a 21K trail run this weekend. Focus on shorter distance on the next two months and work on the speed. I really hope I can hang on few more months on doing ultra run and focus on my speed. 

KOTM Trail Run: 4 Lakes 100K Ultramarathon 2012

"What motivated me to do and finish that run?" A question lingers on my mind a day after I did the KOTM 100 kilometer race.

Having done an 80 kilometer road run a week before that,  I have been thinking if I will really push for the race. I know it is not healthy jumping from one ultra race to the other with such  short time interval, but the picture of the mountain trail keeps on popping  my mind and the faces of my friends whom I know are joining the race too. More than my sore legs, I am more worried of my wounds that is about to heal  from the chafe, rashes and blisters from the previous run. But I decided to give it a go anyway.

Upon arrival at the relax, quite and peaceful town of Kayapa, we are greeted by a warm welcome of the race organizer, few local officials and fellow runners. We settled on our hostel and proceed back to the municipal hall for the race briefing. It is an intimate one, attended by the runners of the 100 and 60 kilometer distance, by some local officials, the lead marshals and some support crew of the different stations. Upon seeing the list of runners, this is going to be  a long run of just few  attendees,  26 doing the 100k and 26 for the 60 kilometer distance. Detailed instructions, important reminders has been discussed  during the race briefing for everybody's safety on the duration of the race.

Given the number of participants, I know very well this is going to be a run with a very big possibility of being alone on the trail most of the time. But of course I am hopeful to find a partner especially on the evening part.

As soon as we are released for the start of the race just few hours before the day breaks, I just take my time adjusting to the thinning air as I  deal the  first 5 kilometer uphill road that leads to the  trail head. Most of my friends are already ahead of  me. As I  continue on, it has become a run on my own, sometimes passing by other runners and sometimes other runners pass by me. Even  on  the early part of the race,  that has already been the pattern during the day time as I pass by one aid station to the next.  The weather is great, the trail is perfect,  the view is magnificent, the beautiful mountain range with the sea of clouds is visible. It is a perfect day for a race. Early part of the race, since I am running alone most of the time, I have to be very careful not to get lost, always mindful about trail signs and being on the right trail. But there are instances that a trail on the right, left  and middle do not have any trail sign at all, probably the locals just find it too attractive that they get it. It's where intuition comes in, I have to take the chances and keep moving, and thank goodness on the four times that I encounter such situation, I am always led to the right trail.

I keep track of my pace and my time by consciously checking the distance versus the time based on my personal notes. Most often than not I arrive most of the time  ahead by around 30 minutes  or less on each aid station which is a good sign. Upon arrival at the 3rd station, at Kapaya Proper, most of my friends and roommates are there, resting and eating. I am glad I finally catch up with them. But they are ready to leave just  before I even sit down and rest my legs and just after I ordered one glass of halo halo, a perfect refreshment after that long exposed trail. I decided to have it transferred to a disposable cup, I want to bring it with me while walking. My friends are fast and nowhere to be seen few  minutes after they leave.  As the race course changed from a paved road to a trail, I decided to leave my unfinished halo halo and concentrate on my business. Just before crossing the bridge I can now see some of them, unto the uphill portion, I continue on my uphill trek until I  catch up with them. I just want to continue on until I reach the next station, the 56th kilometer mark of the course,  with a cut off of 16 hours, I arrive few minutes beyond my target time but still happy I made it. I forced myself eat something, thanks to the variety of food available at the aid stations, I tried a little of everything even the hot noodles, for I can now feel I do not have that much appetite to eat anything. Before I leave to continue on the next station, I replenish supply, make sure I have with me some cold gear incase it gets cold in the night, bring out my  headlamp, bring extra chocolates and change socks. Two of my friends arrive and I ask permission to go ahead, on my own.

It's getting late and I want to maximize what ever day light is left but when the dark of the evening strikes, I already instill to myself  that  there is a big possibility that I will be trudging this trail all by myself. The  fast eight runners are already way ahead of me, and I am not too sure how long my friends whom I left at AS4 be able to catch up with me.  I just have to do this by myself rather than wait for the next runner to arrive.

I reach the station of Dayap Elementary School alone and already dark but I am still within my target time. At this point, I know I am not taking enough food to replenish  what is burned on my body, I forced myself to eat something and hope that I will have enough energy to sustain me. Then I left  for the next station, the  Ambasa/Banao Station. The community that I pass by always has one  parting statement to me, that it is very far and it's going to be a long  run/walk for me. True enough  I spend most of my night at AS6 to AS7  the most awaited Ambasa/Banao turn around point and back to AS6. My projection of doing this part in just two hours takes me almost 3. I decided to proceed despite my being alone, you read it right,  I have to be brave and deal with the present situation,  to be mentally tough and physically alert with what possible condition I might encounter on  the  unfamiliar terrain alone in the dark. Early evening,  the second runner of this race from Baguio is already on his way back, and he advised me to just be determined and persistent, sooner or later I will reach the most awaited next station. Later on I realized he was right, this part of the course is just really very very very long. What exactly was in my mind at that very moment? I was hoping not to be lost, so my mind is occupied of making sure that  I am on the right trail, trail signs at some point has  far intervals which I just have to rely on my intuition if I have to move forward hoping for a trail sign to be visible.

I am also concern my safety. I know in my more than 12 years in mountaineering/ mountain trekking, having to be alone on the wilderness is a  very big no no.  The very least that I can do here is to be really very extra super careful. If in the event that I will fall on the cliff, no one will really ever know where I am or what happened to me. Making the situation worst, there isn't any mobile signal on this part. I have to be extra careful and attentive on ravines that is obviously a deep drop despite the darkness of the evening and do the same on  those  parts  that  has rocks that is slippery due to the running water or on those two hanging old dilapidated bridges or on those landslides on the mountain slopes. Inside the pine trees and thick forest, I can hear the sound of the insects, the running water and the chirping of the birds or some kind of animals. Thank goodness we do not have big cats on this country, I thought what if a  tiger or lion or jaguar  will just appear but I know that is not possible on this  wilderness. All I am praying and hoping for while I was just alone is for me not to encounter any kind of snake be it crawling or resting on the bushes or at the ground along the trail or one coming from  above on the branches and the trees. Whahhhh....on such situation, I really do not know what to do. That is the most possible scary creature that I will possibly encounter on this wilderness.

On my being alone in the dark, I come to realize I can overcome  my fear of being attack by  herd of cows with calves, and group of buffalos too. I saw one wild boar and  some hugs. And most especially the dogs. I have no other way but to find ways how to overcome the several numbers of barking dogs when I pass by houses. The eyes of the cows are obviously bright when in the total darkness of the night. On those open areas, I just appreciate the beauty of the bright stars, the galaxy is so beautiful and it simply reminds me that I am just a minute part of this vast universe. The light of the quarter moon has become my companion all through out the evening. There are fireflies too and  some bushes that glow every time the light of my headlamp hits the leaves and branches. It's beautiful to look at.  But as I go further, I've been longing to reach the aid station of Isko, it seems like this place is just really taking forever. At some point I thought, "Oh Isko, where are you? How far will this be to where you are?" Oh well, I just have to be persistent, making sure that I am on the right trail, keeping myself busy looking for the next trail sign. When  alone and dark, the trail sign is my only companion and assurance that  I am  on the right track. 

After an hour, I already meet runners coming back from the station of Isko. It was the pair of BoyP and X first, which they said it took them 45 minutes walking pace to reach the station from where we are, then two remaining pairs of male runners followed with almost an hour interval. I wish the same too, having a partner especially on this part of the trail but that is something that I really cannot have. I just walk further and further until finally I can hear the barking of the dogs, I know now that I am on a community again, some steady light makes it a sign that probably somewhere on that dark place will be the next aid station that I have long been hoping to reach. True enough few more meters, I finally arrive where Isko is stationed. Being a first female, tackling this part of the trail alone is a surprise to them, but I might as well deal with it than wait for the next runner.  I am almost an hour late from my target time. Isko is kind enough to offer whatever food is available at his station:  hot soup, hot chocolate drink, oatmeal, rice, canned tuna. In as much as want to take everything, my body can just take so much. I settle on drinking the soup while he gave me rice with tuna. He is kind enough to offer me a seat and a chair where I can bring up  and relax my legs, he even offer to take off my shoes which I did not do anymore. Hiya naman ako. The  fleece blanket  that he give me keeps me warm while I am replenishing my food intake. I stayed longer hoping that some  runner behind me will be able to catch up, at this point I already prefer to be trudging that trail back with someone else. I am already 20 minutes on the station but still no one arrived. I decided to leave on my own.

Knowing the trail ahead of me as this is just  tracing back the trail I go through for almost 3 hours earlier up to the last aid station before this, I am a bit confident I can do it on my own. But still the same, I just have to be very extra careful  on the treacherous part of the trail and be alert on the trail signs. Even if it's just reversing the process I did earlier, still I need to be alert so as not to get lost. As I move on, I still did not notice light of a headlamp coming, no sign yet of any  runners coming.

As I continue on, one major challenge pop up, I started to get sleepy as I deal  the darkness of the night as it gets deeper. Oh my, this isn't good at all. Taking a nap at any part of the trail is not an option at all. I have to fight for it. First strategy is washing my face with cold water. It works but only for a very short time. I bring out my roasted spicy peanut. It works well, I become alert again but because I really do not have that much appetite I also cannot take that much. I decided to bring out my chewing gum, my very last option of fighting this challenge. And it gives the energy boost that I needed and keep me awake and alert again.  At some point I met my friends still going to the last station that I've been to. It's getting late and I am running late on my guide target time. Upon reaching the road, I just enjoy my time being alone until I am back at the station. I haven't been eating almost anything, even energy gels. I despise whatever I put to my mouth even water. I tried but my stomach just cannot take it. I forced myself to slowly have something for I know I needed it to finish the race.

And I continue on, as I come back to the last station, I use the rest room, replenish food, bring some sandwiches with me then leave. It will be another 3 kilometers  road run before reaching the next station. My light is now blur, I do not have with me any spare battery.  I pass by two more 100K male runners, they are taking their time as well, so I go ahead of them. What is also difficult being alone is no one can encourage me to move faster. I just take my own sweet time, it take me sometime before I reach the last station. Finally the very last one before the finish line. My 3rd drop bag is here, the marshals offered me some food but because my throat cannot swallow anything anymore, I am confused what to eat. I still have one piece of pear on my drop bag, I eat it, surprisingly my stomach is ok, my throat accepts the food, I can swallow it. But this does not have much sugar nor carbo so I know sooner or later I will feel hungry again. I bring with me  sandwiches as reserve.

Before I leave for the final 14 kilometer of the race, the two runners arrived, I asked them if I can join them at this time, but they said they will not proceed anymore but rather ask for a vehicle that they can ride back to the finish line. That made me sad but I do not want any negative thoughts at this time. Quitting at this time is not an option for me at all. This means I will have to tackle the last 14 kilometer of this race alone. It's still dark. I asked one marshal to lead me to the trail head to make sure I will not be lost. This is the first part of the trail where we run early morning yesterday. With my legs now sore, body tired and not eating so much food nor drinking enough water to sustain me, the last part is just really difficult. At some point I have to call the organizer to make sure if I am on the right trail for I am not seeing any trail sign anymore. The surrounding is full of fog and it's cold. I continue on until the day breaks. I am now on the trail for more than 26 hours. Upon reaching the rough road, trail sign becomes less that at some point I did a wrong turn, so ironic I get lost on the day time. I just continue a super slow run on the long and winding rough road. Despite my slow pace I know I have enough time to finish the race within cut off time. I did not mind anymore on what possible overall position I will be on this race. At some point I get scared I might collapse due to dehydration. All I am hoping is being able to cross the finish line and be able to represent a female finisher on this race.

Upon reaching the paved road I now know I am almost there, when I can vividly hear the sound of the running  vehicles, the sound of the gong, I know I will make it on the finish line with both feet still on the ground. The 11th finisher, the only female to finish this race in 27 hours and 58 minutes. I am happy to see the smiling faces of the people at the finish line, that of the organizers', my fellow runners and that of the supporters. That has been a long run alone, but despite that I am grateful I finish it. It was tough, at some point a question of what am I doing to myself cross my mind but it is funny how the mind can easily forget all of it when able to conquer all the difficulties and gloriously cross the finish line with a smile.

I am grateful I did it despite the challenge,  there's always this free feeling  in my heart every time I  interact with the world at it's purest away from the busy  polluted streets of the city. I am just thankful that I got to  go out and do the thing that I so much love to do and having the chance to do it with the people whom I share the same passion with is such a great reward.

This is one great race, the course is brutal yet the aid stations are strategic enough that one can recover after a difficult course. There are lots of variety of food to choose from, flowing supply of water and energy drinks, support crew are attentive to our needs. I salute all the winners for a strong finish, I congratulate all the runners who brave themselves to even be at the starting line and  join this race. I thank the marshals and the organizer for all their help and encouragements. It is a successful event, a well organized one.

Another ultra race conquered.

 Official KOTM Race Result 2012

First Bohol 50-Miler Ultramarathon 2012

After I join an ultra run in Cebu early this year,  I thought it would be nice to run on each province that belongs to my home region, Region 7. There are only 4 provinces anyway which will not be too difficult to complete, though I know having such race in my own home province is something that I do not see  will happen in the next few years. So when I see a post about Bohol Ultra run, I really want to  be part of the race. But that did not come easy though, I have to consider few things: the expenses, the time that I will be away, and the distance, it's going to be an 80 kilometer road run with 15 kilometer uphill on the last 30 kilometer part of the  course. With so much deliberation, me and my friends decided to join. 

I come to the starting line really excited. But  behind my excited face with endless smiles, honestly I am scared. This will be my first time to run this long on a  road, and I feel I am not on my best running shape at this time. Again and again, just when I am going to run an ultra for the nth  time I have  again my monthly period, and on it's heaviest day. I know most of you heard about  my story  about this  before and yes it happened again. I followed my usual routine, prepare the usual stuffs  that I should carry with me while running but just few minutes before the gun start, I can literally feel the heavy flow. I know on a normal situation I need to change right away otherwise I'll have stain but at this time with few seconds  left before the gun start, I just cannot. I just hope I can hang on til the next stop. This will be another modess moment race for me but despite that I still instill in my mind that my motto at this time will be 'no matter what the situation is, just enjoy the run and go with the flow.'

Go with flow here we come. After the gun start, as all the runners pass the starting line, I just take my own pace, until we reached the intersection just few meters from  the start, most of the people in front of me turn right, which I also did, until somebody from the crowd behind us shouted it should be the main road on the left, ooopps...it's a wrong turn, now goes our go with the flow motto, make your own flow when one cannot see the flow anymore. From then on, I become conscious of what direction the runner in front of me will go,   to make sure that I will not make a wrong turn again. 

It was a great evening, the sky is clear and the stars are out but there is no moon. Thanks to the street lights and the lights of the support vehicles  to most of the runners plus my headlamp, it all help illuminates the road that give us enough light to see the road ahead of us. The first two hours, I was pacing with a runner that is running barefoot, literally he has no shoes. I like his pace and I just enjoy every minute of it. Many support vehicle knows him and every after few kilometers one vehicle is waiting for him as his supporters will hand him bottle of water. I keep with his pace, I feel safe running with someone on those dark parts of the street and especially on those houses with dogs that keeps on barking. But despite having no sun, it's just too humid, I am drenched on my own sweat, after more than 2 hours of running, I can now feel I really need to look for a toilet. Though it's still dark and I still cannot see the paint of red on my legs, I can feel it's really time for me to change. In a town like Panglao, there are  just  very few gasoline stations that I can use the toilet, houses are closed, it's the ungodly hour of the morning. When I saw one bakeshop open I asked, but they do not have rest room. Few steps after I saw a man sitting on the bench, with out hesitation, I asked. Thank goodness he is kind enough to offer his place. I finally changed the resume my running. I know I am now behind.

I continue running now most of the part alone. I can feel my legs now start aching, even if I already changed napkin, I can still feel the discomfort, but those are nothing compare to my fear every time I pass a house that has a barking dog at the side of the road. OMG, I can find ways to surpass all the challenges on this run but not the dogs. Several times, I have to wait for a runner coming just to have somebody with me while crossing a house with a barking dog. I know I wasted so much time on that but really, I thought I'd rather sacrifice my time than bitten by a dog. 

I was glad to I finally get out of Panglao area and soon about to cross the bridge towards the mainland of Bohol. It is still dark but the street lights of the city are close enough to each other that I can run even with my headlamp off. And I encounter the first aid station as well. There were just few  aid stations though, good thing I brought with me a much bigger hydration fuel with my food,  I had enough  to sustain my hydration and nutrition  before reaching the next aid station. As the day light breaks, I move further away from the city going to the several municipalities of the province. We are greeted by the beautiful scenery of the place, green trees, wild plants and flowers, old wooden and modern concrete houses, the coast line, the islets and  the mangroves, the hills and mountain tops. We share the road with cars and other vehicles but not as crowded as that of a city road race.

There is one thing I realized doing  this long distance road run though,  despite the beautiful scenery I find it challenging to entertain myself  running on a long  never ending flat road ahead,  flat as far as my eyes can see.  At some point I wish it will change to an uphill or downhill road,  or a curve to the left or to the right.  I always prefer variety of terrain. In moments like this it's where I bring out some of my food, when I started to get bored I bring out my spicy roasted peanut and boy bawang to keep myself busy.

Reaching the several aid stations is a big relief, I can replenish a cold water, have some solid food and go to the rest room and change sanitary napkin. Though towards the last part of the race, there were just few aid stations on a long distance apart. It's on that part that  I wish we have a support vehicle that will make sure we have enough supply of liquid and solid food too. When it rained, runners with support vehicle changed shoes to slippers, when it got so hot a support vehicle with buko readily opened for their runners really made things different. But at some point when I run out of supply of water, I have to ask water from a support vehicle parked waiting for their runners to arrive. On areas that has community and has stores, I drop by to buy cold water and other drinks, buy medicine and rice as my breakfast. It matters a lot to have solid food while running. I thank those support vehicles who are kind enough to offer their supply to runners like us who are self contained and rely the remaining supply on the aid stations and the sari-sari stores.

The last 30 kilometers is a combination of uphill  minor downhill and flat road. I welcome the uphill with excitement,  the road  covered with man-made forest  is really beautiful. I thank for the down pour of the rain, it cools me after several hours under the heat of the sun and I did not mind the heat of the sun  up to the finish line.  Towards the end I got blisters on my feet, my right ankle hurts, the chafe on my legs, on the garter of my tank top really hurt like hell. But this does not stop me from moving. I did not expect such difficulties to pop up but it happened and I am just grateful I am able to deal this difficulties and manage to finish cross the finish line with a smile. Seeing the magnificent view of the amazing chocolate hills is just a great feeling crossing the finish line with a time of 13:27:28:95 with a bonus of placing 8th on the Women's Category.  Touring the scenic streets of Bohol by foot is a great way to spend my weekend.

Hats off to all the runners, running long distance on a road is a challenge, I believe every participant who make it to the starting line is already a winner. Congratulations to the organizer for a successful event. Thank you so much to the volunteers and support crew on the aid stations, you have been a great help to each and every runner especially like us that do not have a support vehicle.  Thank you to Dr. Bon,  to his Mom  and the medical staffs for making sure our dear friend will be able to recover and be home in Panglao safe.

Next  race King of the Mountain 4 Lakes/Mt. Ugu 100.

Pictures: Bohol 50 Miler Ultra Marathon

 

Crewing La Ultra-The High 2012 (Doing My Homework)

 La Ultra - The High, world's highest altitude ultra marathon, held in Leh - Ladakh, Jammu & Kashmir, India, August 2-4, 2012

Since I got invited last January to be part of a three man team to crew for my friend who is doing a 222 kilometer high altitude ultra race for 60 hours, yes it's 222 kilometers, this coming August, I get my butt crazy preparing for this event. Literally, I join what ever races there is in order to prepare for me physically, most of it are ultra races. Others don't understand my drive to join from one ultra to the other, why do such, others call it crazy cool, but really it is for this event that I want myself to be prepared. I am not the one who will be racing but I feel I need to be prepared for it, to be worthy of the invitation being offered to me and worthy of being part of the tough big race as a crew. This is one aspect of the race that  is within my control, my being physically fit come the race proper. 

The altitude of the place and how my body will react to it is something I cannot control , something I cannot prepare early on, I do not know how my body will react by then, I just hope my few high altitude climbs has prepared my body to be familiar to the thin air. And how things will progress on the race proper, how our runner will be and how we will be performing as a crew to be of best service to our dear runner, given the condition, the weather, this I really cannot figure out and cannot get a clear picture how it will go. I want to be of best service to my friend on this event, so aside from my physical preparation, I did several research of past races hoping that I will be able to get a clearer picture how it will go. This will be my very first time to crew an ultra event. 

Few days ago, I come across this great article about being  a crew, not on the same event though, but more or less it gives me an idea how to do it. Keeping a copy as my reference.

Crewing a Western States Runner

Posted by LT on 10 June 2009, 4:59 am

Guest Post By Laurie Thornley

 

So, you’ve volunteered to crew for Western States. Now what? Don’t panic. It’s actually a relatively simple process. If your runner has done his job, he will have provided you with adequate instructions for what he expects. All you need to do is follow his instructions, show up when and where he expects you to be, with what he expects you to have, and be present and attentive. Sounds easy enough, right? It can be, if you take some time to prepare.

Read the Guide

First and foremost, be sure to read the Western States Participant’s Guide. It contains lots of useful information, including important rules for crew so you don’t get your runner disqualified, detailed maps and directions so you don’t get lost, and excellent descriptions and troubleshooting recommendations for some of the more common ailments your runner may face. And, make sure either you or your runner brings it to the race.

Have a Plan

The Splits

Know your runner’s plan. If he has target splits, make sure you know what they are so you can be ready and waiting for him at each aid station. Also, be prepared to adjust if your runner gets off his plan. For example, keep track of the time of day so you can anticipate if he may need additional clothing or lights sooner than he originally planned. Craig gives me his estimated splits in time of day, not elapsed time.  For instance, he expects to arrive in Foresthill at 4 pm (not 11 hours).  This makes it much simpler late in the race when the brain starts getting soft.

Have your own plan too. My plan is based on crewing for a fairly fast runner (sub 20-hour). Your experience may differ, but you may still find some of this information helpful regardless of how fast your runner may be.

Tricks of the Trade

If you won’t be returning to Squaw Valley after the race, check out of your hotel/condo before heading to the start so you can head down the mountain as soon as the runners have started. While there is plenty of time to get to Robinson Flat before the runners start coming in, I like to get there early enough to park at the top and avoid the shuttle.

Do all your shopping for both the runner and the crew the day before, so you don’t have to stop in Auburn for anything except gas and ice. For Craig and crew, our shopping list usually includes Pepsi, Mountain Dew, V8 juice, bread-turkey-cheese-avocado for sandwiches, bananas, grapes, melon, Pringles, pretzels, nuts, M&Ms, and of course Craig’s secret fuel: pork & beans. I like to bring Tupperware containers so I can prepare the sandwiches and melon ahead of time and keep them fresh.  And, don’t forget lots of water for drinking AND DOWSING both runner and crew. It’s a long, grueling day, so it’s important to take care of yourselves as well as your runner. Toddlers and dogs are particularly susceptible to the heat, and should be monitored for signs of dehydration and overheating. Pacers especially need to eat and stay hydrated during the day so they’re not depleted when it comes time for them to run.

Be sure you have a full tank of gas before heading up the Foresthill divide. While Foresthill does have gas stations, I find it much easier not having to worry about gas for the rest of the day.

Have both a large cooler and dry aid box that you leave in the car and a smaller cooler and aid bag that you carry to the aid stations. You can restock the smaller containers from the larger ones before heading to each aid station. Backpacks make good aid bags. We also have a soft-sided cooler bag with a shoulder strap. Both are easy to manage, especially on the 3 miles down to the river (hint: wear comfortable hiking shoes).

 Crew At Work

Bring a lightweight folding chair and ground cloth so you can set up your aid spot and have everything out, visible, and in reach every time. Besides food and electrolyte drink, you never know when your runner is going to need gels, S-caps, ibuprofen, sunscreen, Tums, Vaseline, Band Aids, baby wipes, flashlight, batteries, etc. or a fresh bandana, shirt, shorts, sunglasses, socks, hat, shoes, etc. Often just seeing an item out will prompt a runner to use it. If saving time is important to your runner, having two sets of bottles may help. That way you can swap them out instead of having to refill a single set each time. Also, if you have the luxury of multiple crew, it usually works best if you assign each crew member to a different set of related tasks (e.g., one person to manage bottles and fluid intake, another person to track food and pharmaceutical intake and go through the check list of possible fanny pack replacement needs, and a third person to deal with physical needs like massage, ice rub downs, blisters, chaffing, sunburn).

Always restock your smaller aid station cooler with fresh ice each time so you have ample ice to put in water bottles, rub on your runners legs, or put in his hat. Separate zip lock bags keep ice designated specifically for water bottles from getting grimy. I also keep a small hand towel soaking in another zip lock bag in the cooler so we always have a VERY cold towel to drape over Craig’s head and shoulders.

Bring lots of different clothing options. Robinson Flat, Dusty Corners, and Michigan Bluff can be blisteringly hot while the river and Hwy 49 crossing aid stations are always damp and cold once nightfall sets in. Bring extra lights and batteries for yourself as well as your runner. And bring the necessary comforts to the finish line for both runner and crew (e.g., a warm change of clothes and loose fitting shoes or sandals for your runner and sleeping bags and pads for everyone). You might even consider bringing a tent.

Have a pad of paper and pencil so you can keep track of the competition and report out to your runner how close he is to the next few runners in front of him. This becomes especially important toward the end of the run when the racing really begins as it helps to gauge if your runner is gaining or losing time to other runners. If he is close to someone at Hwy 49, you may also want to go to No Hands and Robie Point to give him additional updates.  If you have failed to get times for previous runners, DON’T GUESS at the number of minutes ahead they are. Just get accurate numbers at the next aid station.

Understand the Psychology

Be prepared for a myriad of runner emotions throughout the course of the day, and don’t take any of them personally. Your runner will be alternately hot, tired, elated, dejected, sick to his stomach, catching a second wind, hungry, thirsty, and generally in pain somewhere. Do your best to address his needs, troubleshoot issues, and remain realistically positive. Unless your runner is physically injured, don’t allow him to contemplate quitting. Nausea, blisters, heat, and sleep deprivation will all conspire to challenge his resolve, and your permission may be all the excuse he needs to quit.  Don’t offer this as a solution to those problems.  If you are the type who doesn’t like to see others suffer, you might have to work hard at this.

Also be sure to take care of your own physical and emotional needs. It’s going to be a long day and night with hours spent in the car followed by more hours sitting at aid stations punctuated by mere moments with your runner. Try not to let it show when you get hot, tired, or stressed. He has worked very hard and invested a lot of time preparing for the race, and he is counting on you to be focused on him. Don’t burden him with your problems. He’s got enough on his mind.

Enjoy the Day

Finishing WS is a big accomplishment for both runner and crew. Take the time to enjoy it. Definitely take pictures. Hang out at the finish line. Attend the awards ceremony if you can. Talk to other runners and crews. Learn their stories. Share yours.

The full copy of the article: Crewing a Western States Runner