Vermont 50 Ultra Run -September 30, 2012

Vermont 50 Ultra Run
September 30, 2012

I drove up to Brownsville, VT to run the Vermont 50. It is a well-known mountain bike and ultra run that has been around 19 years. I looked at previous years results and noted a usually high DNF rate of 15%. As an ultra runner its sometimes better not to know a course. When your feeling really bad and know its only going to get worse due to a big climb 

it can make those little voices in your head to quit to get louder. I chose to study the course and develop a plan to start slow and walk all the up hills. That plan would have worked if it were not for the 9000 feet or so of accumulated elevation gain. Too much walking leads to a DNF.

It was already raining when the race started at 6:25 am. Prior to our start, all of the mountain bikers rode the same course. With the rain and bikers, I knew it was going to be a mudfest. The first mile was gravel road and downhill, then level for another 2 miles. I started around at a 9:30-10 min pace until I hit the first long uphill climb. I walked the hill and then hit the trails but didn’t feel myself. My legs were dying on the hills and a quick check of the heart rate monitor showed 170-175 bpm. I guess it wasn’t the best idea to run 2 ultra races within 3 weeks of each other. I knew it was going to be a long day.

I hit the aid station at Skunk Hollow (12 miles) and since it was raining so hard decided changing socks was useless. The hills were starting to come more and more and at mile 20 was Garvin Hill (1812’) the highest point in Hartland. The rain almost felt like it was coming sideways at the summit. I couldn’t believe how happy the aid station staff was. While I have only have done about a half dozen ultras, they by far were the most helpful and knowledgeable. I couldn’t have imaged how cold and wet they were waiting at that summit all day long. They were awesome. I filled my bottle, drank some soup and ate an orange. I decided before the race not to eat or drink anything with sugar until the 30-mile mark, when I really needed a boost.

After Garvin Hill came a really long decent, I couldn’t help but to think how much fun (and faster) it would be to mountain bike down vs. trying to run. The next 11 miles were almost exclusively trail sections with slippery mud, but through some beautiful New England forest.

So far in the race I met and ran with some really cool and interesting racers. I met 2 PhD mathematicians who were passing time by trading complicated logic problems, and a fireman from Brooklyn. I also talked with a northwest pacific native transplanted to Boston and a woman who both missed the 47.2 miles cutoff the prior year. They told me that the 5:45pm cutoff is strictly enforced. I started to do the math in my head and knew I was going to be in trouble.

I hit the 31.9-mile Greenall’s aid station and decided to change my socks and put additional hydropel on my feet. I also drank a water bottle of Ensure since it worked so well during the last race. While leaving the aid station I heard a volunteer mention it was closing in 10 minutes.

I started to pick up the pace a bit and hit the Fallon’s aid station (37.3 miles) with 20 minutes to spare. I still felt like I didn’t “have it” and wasn’t my usual self.
I ran right through the 41.1-mile aid station to save time. I had to run the next 6.1 miles in 1:10 to make the cutoff. That little voice was getting louder, at moments I found myself walking, thinking just cruise to the aid station and get a ride to the finish…. NO WAY!

Somewhere between mile 44 and 45 I ran past a backyard with a cooler and sign that said “free beer, racers only”. Pretty funny, I knew time was tight, but took about a minute to down the best bottle of Blue Moon I ever had. The cold beer immediately fueled my body and spirit. I decided I had to try to make it. I ran the next 2 miles as if a pack of wild dogs were chasing me, passing 4-5 runners.

I hit the 47.2 miles cutoff with 4 minutes to spare, AWESOME! I was going to make it. I also ran past a volunteer that asked if I needed a pacer. Man did I look that bad? Of course I said yes, and while I didn’t get his name, he really made the last 2.8 miles go by quickly and pushed me the whole time.

I spent a total of 12 hours and 16 minutes running in the mud and rain. Man did I get my money’s worth!

Pine Creek 100k Challenge -September 12, 2012

Pine Creek 100k Challenge

September 12, 2012

The Pine Creek Challenge takes place in the “Grand Canyon” of Pennsylvania and running the majority of Pine Creek (some 100 miles).  For me this will be the longest single stage race of my life.  While I was nervous, I completed several long runs in the hills of New Hampshire and felt ready. 

The race started at 9am (late for ultra standards), you would have to run fast in order to finish before the sun goes down… I had my headlamp in my last drop bag and intended to wear it!

Runners assembled at the start line 15 minutes prior to the gun and the rain began to fall.  The race director told us that it was going to get pretty bad and forecasts called for a heavy storm with possible hail at 4pm.  The entire course is run on crushed granite and is 10-15 feet wide and the first 31 miles slightly downhill.  Due to the weather and relatively easy course, I decided to take it out a little faster than normal (9:30 to 10:00 minute per mile pace).  I instantly liked up with 2 other runners named Andrea from Connecticut and John from Philly.  Both are veteran triathletes that have been exploring the world of ultra running for the past couple of years.

I ran with Andrea the first 30 or so miles threw so heavy rain as john dropped slightly back.  Trees lined the running path and the views were great with the creek sometimes swelling to 40-50 feet wide and running heavy with all the rain.  It was raining pretty hard, but we hit the 26.2 mark at 4:40 and the 50k mark at 5:40.  I knew my pace would slow down running the slight uphill in the dark, especially wearing wet clothes back to the finish.  As Andrea broke away at the turn, I decided to slow a bit.  The rain stopped around the 8hr mark and I decided to change my clothes at the next aid station… chaffing OUCH!!! It took 6-7 minutes but well worth it.

From the 30 to 48 miles I ran completely alone, was pretty cool at first but after the sun went down, it was a little lonely.  Just in case I needed a boost I packed an ipod in my last drop bag grabbed it as I went through the aid station along with my headlamp.  I kept it a pocket figuring I would need it when I hit my first wall. 

At 48 miles it began, my legs started to tighten and feel heavy.  My pace was slowing to a 14 min per mile pace and I was out of it.  Was I eating enough? It was hard to, after Chile I have learned a couple of tricks for this though.  I grabbed a fresh water bottle at the last aid station that had 2 bottles of Ensure in it.  Yes, Ensure the nourishment drink used by seniors… I downed the whole 500-calorie bottle with no issues.  Put the ipod on, first song was Funky Town, as the music played I took off and banged out 3 consecutive 9 min miles.  Wow, what a difference music makes.

52 miles was another wall, pushed through but I was definitely getting tired now.  It was so dark.  The old trick of stopping to walk, pick a stop in the near distance and run again when you get to it didn’t work, there was a fog and visibility was only 5-10 feet.  I decided to run the length of 1 song then walk until the first lyrics are sung on the second giving my legs a brief break.  I managed to do this for 7-8 miles.  I hit the last aid station 4 miles from the finish, when I was leaving I saw a runner arrive with no headlamp.  It was John from Philly.  He was telling me that he as well was running alone since it got dark and he couldn’t see anything, and said it was pretty scary.  I honestly don’t know how he made it.   For safety reasons, we decided to run together to the finish.  He definitely showed his ironman attitude by making it that last section.

We hit the finish at 13 hours and 35 minutes taking 8^th and 9^th place respectfully.  I am more proud of my fundraising for GRASP, I snagged four 1 dollar per kilometer sponsors…  PAY UP!  Very proud of my accomplishment!

Gobi March (China) 2013 Official Website

Gobi March (China) 2013 Official Website

North Face 50 Mile Endurance Run- June 2012

The North Face Endurance Challenge 50 mile run was held near Dulles, VA.

Heavy rain until 3am the morning of the race, I woke up several times to ensure I didn't oversleep.  The alarm went off at 3:45 and I quickly got dressed and drove with a friend to the start.
Gun went of at 5am and I started slow with a 11-min mile pace.  After the first 3 miles there was a 7 mile section of 6-8 inch deep mashed potatoes mud.  Some uphills were so slippery that racers had to help each other by extending hands and pulling the other racer up.  At the 14 mile mark racers were treated to 3 - 7 mile loops in which you were either running uphill or downhill, nothing in between!  Good thing was in between every loop you get to hit your drop bag for snacks and fresh socks.
I tried Endurox RX4 for the first time and loved it.  After each bottle I spent 1-2 hours drinking straight water.  Seems to do the trick with no other electrolyte supplements.

I kept the pace nice and easy, looking at my watch I saw a possibility to break the 11 hour mark, but would have to increase my current 13 min pace back to 11 for the remaining miles.  I decided to just hand back and enjoy the experience.  My last mile I decided to pick it up a bit and finished strong.

Official 50 mile finish time- 11 hrs and 9 minutes

What I would and wouldn't do differently - Mar 2012

Ok, I have been home for a week and I have been eating everything in sight. I thought it would be a good time to post some lessons learned from surviving the Atacama Crossing. Please realize that everyone is different and these are the things that I would have done different. Hope it helps. Things that went right: -Crocs to walk around camp -inflatable mattress at night -running in compression shorts -my osprey backpack :) -bringing a small wrist GPS to track distance -bringing trekking poles -happy I had my own camera -my awesome black diamond e-light (red light for inside tent) -awesome tent mates Things I should have done different: -not use expedition foods, their breakfast is disgusting -would have brought smaller backpackers style dehydrated food that tastes better -brought some sports powder mix (cool aid, ice tea) -not worn gortex shoes, fish bowls on my feet -not had so many socks (they dry so quick) -would not have gotten them 2x larger, my feet didn't swell -extra shirt for camp after the long stage -not worn compression tights at night, should have worn something lighter that allowed more air on the body -more snack foods -different types of foods (tuna fish, beef jerky) -have a better recovery drink and plan for post run -better electrolyte plan, and back up plan if nausea sets in -had more sun screen (2.oz not enough) -arrived 3-5 days earlier to acclimatize to the 10,000 ft altitude also note that while it rained, day time temps exceeded 100 degrees F. Living in NYC at sea level and training all fall and winter was not ideal. All and all I am very happy I did this race. RTP staff, volunteers and medical are second to none. I would reccomend anyone thinking about this race to jump with both feet and enjoy the ride. For me, next stop is the North Face 50 miler in Bear Mountain, NY. Thanks for the support.

Atacama Crossing Stage 6- Mar 2012

As I am typing this i have pizza and coca cola in my stomach. It feels so good, my body dosent know what to do. Matt and I crossed the finish line a couple of hours ago. I will post again after a short rest.

Atacama Crossing Stage 5- Mar 2012

Let me start by saying that I am ok.  I don't even know where to begin to tell you about the last 24 hours... but here we go.

I left camp with Matt and we ran the first 8 miles to cp#1 while the temperature was only in the 80's. From there another 8 miles and we alternated markers usually running 100m then walking 100m.  We did this to CP#2 and that's is where I started feeling nauseous again.  I haven't been eating much of anything and it is starting to catch up with me.  We walked to cp#3 and that's where the wheels fell off yet again.  I began to projectile vomit all over what little shade there was and laid down in it.  I couldn't believe this was happening again.  Race Medical was at the cp and saw me puke and put me on a 30 minute hold so I can rehydrate.  No sense for Matt to wait and I felt bad holding him back.  He looked strong and I was a mess.  I wound up staying at cp#3 for 45 minutes until medical cleared me but I still didn't eat anything.  The next cp was 13k away through a very hot valley at 3pm in the afternoon.  This is where I really questioned what the hell I was doing here.  The seriousness of the situation was indescribable.  About half way through the checkpoint was the biggest sand dune I have ever seen, climbing it was like summiting a mountaintop for me.  About 3/4 of the way I had to sit and take a dry heave break (not fun).  I finally made it to cp#4 and took a 1 hour break for the temp to drop.  Ahead of me was another 13k section, with the sun dropping the winds started to pick up.  A first it was refreshing but soon it turned to a full blown sand storm.  I have some crazy pictures to show every one.  A bunch of the little rocks were being blown everywhere including into my body and face.  I kept doing the zombie march forward until the sun went down, then thunder in the distance.  Lighting all around, driving rain.. 30mph wind... I cant believe in a single day I could suffer heat sickness and hypothermia in a 6 hr period.  That is when I got pissed, and decided to kick Atacama in the balls instead of it getting the best of me.  Screw this, while i was still feeling sick i managed to take small sips of water and made it to CP#5.  At this point this point, the storm got worse.  So bad, for the first time, racing the planet froze the course due to safety.  Sucks for me as trekking in the cool night was a lot easier then day.  I slept for the night and began again at cp#5 in the late morning.  I was now in full blown survival mode, i couldn't care about place or time, just knowing that i was so close to failing, so low mentally but managed to finish stage 5.

I made it to camp and just felt well enough to update you all.  Like I said, what a 24 hrs it has been.  For today, I am going to try to eat.  If I cant i will have to walk the 10k finish tomorrow, running is no longer an option.

thanks for all you support, when it was real bad was thinking of what i would post telling everyone I dropped out.  Trying to phrase the words i realized that there is no quitting.  There are too many of you cheering for me.

I will never forget this experience, thanks you so much.  Tomorrow 10k then FOOD!!! did i mention food? god am i hungry.

Atacama Crossing Stage 4- Mar 2012

i cant even begin to tell you all how much it means to read all of these comments.  Too many people to name, but I do want to thank you all.  It really helps me get my head straight.  To my wife and boys I love and miss you so much.  I cant wait to come home and EAT!

if you wondering why my spelling is bad it is the size of this microscopic laptop, with tiny keys SPENCER!!!

ok, here it goes...

STAGE 4- The inhfamous salt flats

today matt and i decided (and wisely so) to stick together.  My stomach still wasent well so i had to skip breakfast.  i managed to figure out what went wrong yesterday and decided to cut my electrolyte supplements to half the previous amounts and it did the trick. 

The course description had only a 300m gain the first 6 miles and i think it was triple that.  We had to climb up these sand dunes and for each 3 steps up you take, your feet go down one.

after the dunes we climbed a ridge and over alot of rocks down a valley and belive it or not more dunes.  my goal was to overhydrate prior to entering the salt flats.  i was averaging 1.5-2 liters every 10k or so.  once you enter the flats it is like a cruel joke someone is playing on you.  afternoon tempuratures were amost unbarable.  we had to walk to entire way,but we made it to cp#3.  after cp#3 you had to walk down a dirt road for 5k, which should be easy but in the heat it took everything i had.

i felt good and my spirts are high as i focus on the 50 mile stage tomorrow.  my feet are still holding up and unlike most here, i am injury free.

thanks for the well wishes, my next post will be at camp#6 and i will only have 10k to the finish.  wish me luck for the 50, it is going to suck.

Atacama Crossing Stage 3- Mar 2012

today was going according to plan until I started throwing up at mile 21.  it had to be 100 degrees and I couldn't hold down any food or water and had 5 tough miles to go.  we had to climb up and down several large sand dunes.  If it wasn't for the support of another competitor I would have been in a bad place.  I think I took too many electrolytes or not enough water...my feet are healthy and i will eat and sleep to recover. tomorrow is the salt flats and I intend on slowing down to avoid it again, i must stay healthy for stage 5.

thanks for the support and hopefully i will have better news tomorrow.

goodnight.

Atacama Crossing Stage 2- Mar 2012

the day started with 2 river crossing in the first couple of miles, since my shoes are gortex (bad choice) i had to take them off each time.  after that we had to climb up out of the river canyon up the side of a mountain and along a ridge gaining altitude to CP#1. my strategy was to take it easy and not push it with all the climbing.  the course director rated stage#1 as "moderate" and rated today as "difficult"so i took the warning.  Several miles along the ridge and we came to an amazing valley.  the trail ran along the edge to a deadly drop so i made sure to hug the inside.  then the course turned sharply right and you had to run down a sand dune about 1000 or so feet.  it was awesome to go all out and let gravity do the work.  after that was CP#2, i did another sock change to get rid of the sand and began to enter a small section of salt flats.  a salt flat is like walking in soft dirt which the first 2-3 inches is crusted salt.  it is not enjoyable at all.  after that we were treated to yet another river crossing, if you didn't feel you way across with you lead foot you could have gone waste deep.

did another sock change and enter the Valley of Death, yes that is its actual name.  This is where the wheels started to come off.  i was in direct sun for several hours and dehydration set it.  i couldn't eat and felt very sick.  i managed to pull through to the Last Tree.  Got its name because it is actually the last tree before entering the salt flats again.

another tough 10k and i saw the camp#3 in the distance.  man was i wiped, i stopped for a minute to pour water on my head.. or throw up, cant remember which, and thought about my charity and my family and how lucky i am.  it helped a lot. I finished today in 90th place, but was happy just to finish.  it took me 3 hours to rest just to get the energy to come to the cyber tent to send this.  i managed to drink 3 liters of water and started to turn around.   i got 2 blisters and will watch them closely.  tomorrow is said to be the toughest 26 mile stage, so don't get concerned if you see me drop in the rankings. 

thanks for checking in to hear about the race.  if ready this inspires you, its not too late to donate to GRASP. 

tell your friends.

wish me luck for tomorrow.

Atacama Crossing Stage 1- Mar 2012

thanks for all the well wishes.  well i bet you are all wondering how i did today.. but first i will cover pre-race since the cyber tent was closed yesterday due to heavy rain... yes, rain. 

pre-race

went through gear, medical and admin with no issues.  we then boarded a bus for camp #1 which was a 2 hour trip.  Everyone waas pounding water all morning and by the time we arrived we were all jumping up and down running off the bus to go.  I met all 7 of my tentmates and they are really cool.  a good mix of talented ultra runners and first timers myself.  around 4pm rain started to really come down for a while.  my pack got a little wet but i dried it over night.  i fell asleep  after eating my awesome dehydrated meal for about 2 hours then wokie up and couldnt fall back asleep until around 11pm.  woke up for a bathroom break again at 3:30am and my throat was so dry i couldnt even swallow.  afte i that just stayed awake until the start of stage 1.  i guess sleeping at altitude is difficult.

stage#1

i kept to the plan and used my trekking poles for the first 7 miles and managed to hold a pace of 4 miles per hour.  at mile 7 i began to run and did well.  the terrain is amazing and i felt strong.  miloes 10-12 where a slight uphill over rocking terrain and it started to get really hot.  there was no shade to be had.  miles 13-16 were brutal, all up hill in a canyon to the last checkpoint for the day.  this is where the running caught up with me.  i started feeling a little sick.  i was happy to see a nice down hill for about a mile and started to run again.  way off in the distance i could see camp#2 on the horizon.  i looked close but i knew it had to be at least 2 miles more.  i still felt a little sick but decided to run/walk to the finish.  i placed 93rd, which i was happy with.  i immediatly went to my tent and had to lay down.  i tried getting up but kept getting serious calf cramps.  i realized that i havent went to the bathroom since cp#2 so started driking a lot of water.  for the rest of the day i plan to eat, stretch and drink.my feet we pretty good considering and i have no blisters YET!

my plan for stage #2 is to agaihn warm up in the begining and begin to increase my pace throughout the day.

thanks for all the comments, it makes me smile.. even though i am in a tent typing with about 12 other really smelly people (including myself).  oh, anoghter funny note, left my toothbrush and toothpaste at the hotel so it is going to be interesting.  i may have to breathe on Lebow every day to do a breath check.

until tomorrow,  i am signing off.

Arrived in Atacama- Mar 2012

Just checking in, the 24 hour journey to San Pedro de Atacama is complete after a 1 hour bus ride in total darkness. I just woke up an slept well considering we are just under 9000 ft. I am getting ready to go to competitor briefing and check in. I saw a couple of other competitors with these miniature back packs. Makes me think that I brought too much food. I know that i trained a certain way an shouldnt be easily influenced, but you cant stop wondering with all the variables in a tace like this. Optional equipment such as a camera and extra food may be shed prior to the start. Today will be pretty busy so the next post will be from the cyber tent. Plan for stage #1: Use trekking poles for the first half of the stage, the run remaining half. Take care of my feet and eat every hour.

The time has come- Feb 2012

I just wanted to thank everyone who has supported me for the run across Chile so far. Some gave generous donations; others met me late at night and logged hours in the trails… AGAIN, THANK YOU! In the last 8 months we raised over $13,000 for GRASP and I ran 2000 miles getting ready for this event. It is not too late to donate, any amount is appreciated!  Thanks again, my next post will be at competitor check in prior to the race.

Recent Run- Jan 2012

Still plugging away the miles, despite the cold 12 degree temp did a impromptu marathon this past sunday and hit 13.1 in 1:58 and finished 26.2 in 4:09. Left the pack at home to give the knees a rest. My motivation is growing everyday and I can't wait to go to Chile and spend the days running and meeting other crazy people from around the world! See you all in Chile!

Training Hard- Dec 2011

Training is picking up again after all the holiday feasts. I did 25k last night with a 15 pound pack and did another 25k today without a pack. I am still concerned about the altitude and have been asking some mountain climbers for some advice and reading a lot of articles. Show up 3 weeks early... show up the day before... green tea extract... altitude tent.. and the list goes on and on. After thinking about it, I will begin some interval training to increase my heart rate during training in hopes of softening the blow of 13,000 ft. If you completed the Atacama Crossing before your advice is welcome. On the logistics side, put all food and equipment in my Osprey today and came in at 23.5 pounds without water. Is that too heavy? Well with 57 days to go my motivation is growing everyday!

50k with race pack- Dec 2011

A big thank you to everyone for supporting and cheering for last week. I ran a 50k with my full weight race pack in the trails of the Greenbelt in Staten Island, New York. at the NYARA trail running festival. The trails were really wet and muddy, volunteers were amazing, and a chicken cutlet hero waiting for me at the finish line. Finished with a time of 6 hrs and 11 minutes. Wow, am I tired! Great race, good job NYARA.

Training Update- October 2011

Hey everybody, Thanks to all those generous people that already donated to GRASP so far. We are at $885 and trying to break $1000 before the weekend is up. If you want to donate go to: http://www.causes.com/runforgrasp and click "see the cause" to donate. Training is going good so far. The other day I decided to treat myself and ran a flat crushed gravel running path without a pack. From being in the trails so much I felt like I had rollerblades on. I averaged around 8:30-8:45 pace for the first 5-6 miles then slowed to a 9:00 for another couple. Today was a rest day but tomorrow is a tough one. I will be in Bear Mountain, NY and running 20 miles with a 15-pound pack alone since my training partner Matthew LeBow is sick. Get better Matt. Tomorrow's goal is to finish the 20 miles in 5 hours with some good elevation gains. I have done several 15-17 miles runs so jumping to 20 should not be too bad. Wish me luck!