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For the love of trail and ultra running...
Saturday, June 14, 2014
Friday, June 13, 2014
Don't Call it a Comeback - My First 100 - SD100 Training and Race Report
******
It was 2:30
in the morning, 20.5 hours and 68 miles in to the San Diego 100 Endurance Run,
my legs had completely shut down, and I knew my race was over. Done. DNF.
My pacer and
good friend, Sean, and I were facing over 4 miles (with some hard climbing)
left in this section to the Pioneer Mail aid station with a 4:30am cutoff time.
Coming out of Pine Creek we had pushed hard up a two-mile climb on the pavement
section and my legs just died. There was nothing specifically wrong I could
pinpoint besides obvious soreness, but all I had left were baby steps.
My legs had
been feeling good all race. I had NONE of the issues that bothered me during my
training. You can’t train for an ultra and ever be completely injury or pain
free going into a race. But it was crazy! I had NO significant issues this far
into the race besides some manageable blisters. And now I had nothing left and
I could barely move.
******
Thinking
about running 100 miles is mind-boggling. It was still ridiculous to think
about even when I was at the start line.
Yet, I signed up for this event thinking I had a chance and it was a
natural progression for what I had been doing the last 3 ½ years (Only five
years previously had I completed my first 5K). I had completed three 50K’s, and
two 50 milers since September 2010. If I had finished my most recent 50 miler
and was happy with the results I’d go for 100. When I completed the Avalon 50
in January I felt good. I still had gas in the tank that day. I could go longer
if I had to. If I put together a smart plan for a 100 it just might be
possible. And the SD100 course is on all the trails that I know and train on
anyway. There would be no surprises. They say that if you can do 50 miles, you
can do 100. That it becomes a mental game after 50 miles. Everything WILL hurt
after 50 miles, but it doesn’t keep getting worse, so you adapt and deal with
it.
I’m not a
naturally gifted or fast runner; I can’t do high volume of training miles. In a
race my goal is to finish and be smiling. Middle of the pack is fine. I enjoy
the community of ultra runners and how we all work together rather than compete
with one another.
To tackle 100
miles I knew I needed “quality over quantity,” and that it was better to be “undertrained
than over-injured.” Powerwalk the hills, run when you can, go by feeling. Slow and
easy. “Tranquilo.” I wanted to be in the best OVERALL shape of my life, not
necessarily faster. For some reason I love climbing hills and wanted to be even
stronger there.
I had to have
a disciplined four-month training plan:
I ran four
days a week. No junk miles. I went back to my running club’s track workout or did
my own speed/ tempo work on Tuesdays. Instead of running from home to the top
of Cowles Mountain and then back home for my mid-week hill workout, I did a
repeat, THEN back home. I did many of my weekend long runs on the 100 course. I
decided not to do crazy back-to-back long runs like most training plans
prescribe – I didn’t want to get injured from overdoing it. But, I did do
moderate or easy back-to backs or hill work. I went up to the LA area and ran
Mt. Wilson and Santiago Peak on back-to-back days with my friend Sean. I did
the Cactus to Clouds hike up Mt. San Jacinto (10,000+ feet of gain over 17
miles). I did Mt. Miguel repeats until a park ranger told me no one was ever
supposed to be up there and almost gave me a $300 fine. I did a midnight to
sunrise SD100 group training run (super fun, met great people!) and night runs
on Cowles to practice with my new headlamp. I completed two 50K races, and ran
my own 50K route at Mission Trails, just before tapering. When San Diego had
it’s 100 degree heat waves I went out and did my Cowles repeats and practiced
my heat strategies. Our A/C doesn’t work anyway.
For the first
time since I started running I signed up for a gym membership (at the local “Y”)
for cross training on non-running days. I did time on the elliptical and/ or
time on the stair machine. Sometimes I stayed outdoors and did an hour bike ride
on those “off” days.
Push-ups in
the morning, and push-ups before bed. Stretching every morning and before bed.
Core work – crunches/ sit-ups every morning and core work at the gym. Lower
back strengthening stretches and exercises.
Foam roller
in the morning and before bed, and after runs.
Hours spent
listening to the Trail Runner Nation
and Ultrarunner podcasts for tips,
tricks, interviews, and ultra wisdom.
Hours spent
visualizing and thinking about the course and how I would run it or how I might
attack different sections.
*******
I was
crawling up the Indian Creek trail but Sean kept encouraging me and I simply
had no choice but to follow the mantra of “relentless forward progress” and keep
moving. We were lucky to be doing 35 minutes per mile up this hill. I had
nothing in me.
Then, I felt
my stomach start to turn on me. I couldn’t believe this was happening right
now. Most ultra runners know this feeling. However, for 20 hours of this race
my hydration and nutrition planned had been dialed in and perfect. I was still urinating
regularly, light yellow. Perfect stomach. No nausea. Better than any race before.
So, what was going on?
**********
Ultras are
sometimes called “eating and drinking contests with some running thrown in.”
There’s nothing more important than striking the right balance between calorie
intake, hydration and electrolytes. It’s damn near impossible to get it right. It
had been four years since my first “ultra” – Noble Canyon 50K, and I had been
fine-tuning my nutrition and hydration constantly ever since. I experienced
disastrous results in the past. At that very hot Noble Canyon race I managed to
finish (the last 4 miles took me 2 hours) but I was severely dehydrated and
vomited for hours after getting home. At my first 50 miler – the PCT 50 – the
same thing happened but luckily (?) it didn’t hit me until mile 47 and again I did
finish. But I lost 13 pounds that day and had major cramping and vomiting again.
I learned from my mistakes and kept working on it. Every training run or race I
practiced my nutrition plan. I read every Internet article I could find on
ultra nutrition. I talked about it constantly with my friends.
I finally had
it worked out:
Alternate
every hour with one bottle of water then a bottle of Tailwind (20-24 ounces or
more). One salt pill every hour. 200-300 calories every hour, alternating
between goo’s and “real food” (soup, bananas, hummus on pita, sweet potatoes,
rice rolls, Fig Newton’s, PB&J sandwiches). At aid stations I’d sip on coke
or ginger ale, and grab a few potato chips or pieces of watermelon or slices of
oranges here and there.
*****************
As we
continued my stomach got worse. I dry heaved for a while, and then I finally vomited
everything on the trail. Ugh. I was afraid that I might now get dehydrated or
go into a bad fuel deficit and really hit the wall. I took a sip of water and kept
climbing, step by step.
It didn’t
seem like I was improving. We saw headlamps below us and then in a few minutes
we were passed by a couple of runners and pacers. That didn’t help my morale. There
was NO way I was making that cutoff at this pace.
It was
mathematically IMPOSSIBLE.
Our crew
texted us at about 3am to ask how far we were from the aid station. Sean’s
phone had died, so I responded, “3.5 miles. I’m hurting.” Tim replied and said
to pick it up to make the cutoff. I texted back, “It’s bad.”
*********
For the first
30 miles of the SD100 I felt solid. Starting at Lake Cuyamaca, the first 12
miles went up and around Middle Peak, down to Paso Picacho, then up and over
Stonewall Peak to the Chambers campground. I’ve spent a lot of time in this area,
so I was very comfortable and I stuck to my plan of taking it real easy,
running and power walking. If someone came up behind me I let them pass – I was
not going to spend any extra energy trying to go faster than I wanted.
From Chambers
we climbed up to Sunrise Highway and the Pedro Fages aid station at about mile
18. At Pedro I stopped for a few minutes as I felt I need some real food; I had
packed sweet potatoes and ate those. From studying the course I knew that the
next 26 miles to Red Tail Roost would be critical. Pedro to Red Tail is all Pacific
Crest Trail (PCT) with almost no shade. I would be running these sections in
the middle of the day and it would be hot and exposed. If I were going to
finish this race I would HAVE to keep my stomach good (which meant hydrating
properly) and my core temperature down. My two disasters at Noble Canyon and
the PCT 50 were my failure to manage the heat and my hydration. The sun was out
and very bright and it was definitely getting warm.
From Pedro,
we went to the Sunrise aid station at mile 23 and our first contact with crews.
I didn’t want to spend too much time at Sunrise, so I headed out quickly. This
would almost cost me.
As soon as I
left Sunrise I realized I wasn’t as prepared as I should have been. It got hot
really fast and we were exposed. I had two bottles of water and two bottles of
Tailwind. I was drinking one bottle of water and using the other to pour on
myself and keep cool. But with about 3 miles to go I was out of water and had
only one bottle of Tailwind left. I was already seeing the effects in other
runners – some were sitting on the trail, and almost everyone was slowing
down. I could tell I was getting
uncomfortable myself.
I thought it
would be better to run hard and get out of the sun as soon as possible, as
opposed to conserving my energy, but being exposed for longer. I started
pushing and came in fast to the Pioneer Mail aid station.
I made a decision
to spend at least 30 minutes at Pioneer so I could get my core temperature down,
re-hydrate and refuel, and switch to a cotton shirt. I really like Western
States winner Pam Smith’s heat strategies that she used to win in 2013. I read
her training
and race report very carefully. I loved her idea of switching from a
wicking tech shirt to an old cotton t-shirt and then completely soaking down,
shorts included. The cotton holds the water better and sticks to the body. I
would have one bottle of water at all times to constantly pour on myself. I had
practiced this strategy in 90-100 degree heat and felt confident.
At Pioneer I
was a bit frantic, anxious, and loopy, but my crew - Michelle (my girlfriend),
Bel, and Apryl - were on it. At one point I completely zoned out in some weird
trance, and they snapped me out of it real quick. They calmed me down and made
me drink a full bottle of water and eat a sandwich. My parents were also there
and that was great for morale.
A half hour
later, I completely soaked myself from head to toe, had ice in my hat and
bandana, and I took off again feeling better. There would be no crew access for
14 miles and it was hot, so I knew I couldn’t make any mistakes. I made it to
the next aid station, Penny Pines at mile 34. There I saw some runners in the
medical tent suffering from the heat. Up to that point I had not been thinking
about cutoffs, but one volunteer told me I was 1 ½ hours ahead and that I
should not waste time; I was glad that she reminded me of that. They refilled
my bottles and I did a sponge soak again.
The next 10
miles went really well. I wasn’t moving particularly fast, but that was okay,
because I felt solid and in control. I ran a lot of this section with a couple
of other more experienced runners and it was nice to keep pace with someone and
have conversation. As I approached the mile 44 aid station at Red Tail Roost I
was feeling VERY confident.
*************
Sean and I
were close to mile 70 and I started to break mentally. As Sean and I worked our
way up Indian Creek negative thoughts flooded my head.
What was I
thinking signing up for a 100 miler?
Why did I
think I could do this? STUPID, STUPID, STUPID!
Maybe there are things in life we just aren’t
meant to do.
I didn’t
train hard enough. I just wasted four months of my life and all the time of my
crew. What would I say when I had to face them after missing the cutoff. What
would they think about me on that long drive home in the morning?
I thought
about where I might go to lay down when I finally made it to the aid station. I
thought even if I COULD make the cutoff, why would I even want to try to keep
going like this for 27 more miles?
I even wondered
if it would be faster to just go backwards, downhill to the previous aid
station and turn in my bib.
Maybe I
fooled myself. Maybe I never really wanted this.
Sean kept
saying, “You can do this. C’mon. Let’s go.”
I think I
said, “Sorry, I’m trying, but I just don’t have it. It’s not gonna happen.”
********
I know that
in ultras, especially 100 milers, there are ALWAYS low points and high points.
They say you can always recover from a low point. It happens to everyone. Every
elite runner I read, or listened to, related how they had low points and
suffered like the rest of us. My favorite pro, Timothy Olson, described
stopping in the middle of the UTMB ultra marathon and crying on the side of the
road from the fatigue and pain he was feeling. He still finished in third place. I had experienced
low points, but had never recovered -- I always suffered to the end. This was
different. I was 20+ hours in and had most likely 10+ hours more ahead of me. I
didn’t even know what was wrong with me, so how would I get out of this hole?
*********
Still moving,
I wanted to check the time on my phone. It was on silent mode and I saw a bunch
of text alerts on the screen:
Bel: Tony, you
can do it buddy.
Tim: Rally!
Rally! Rally! You have the power HE-Man
Apryl: You
can do it Tony tony tony!!
Bel: We love
you. Do it Do it Do it.
Michelle:
Good job! Just concentrate on getting to Pioneer Mail babe!!
My friends
are amazing. They had no idea how bad I felt or where I was, but they were STILL
trying to help me in the only way they could.
I texted back,
“Moving.”
I never
thought about stopping on the trail to rest. Maybe that was worth something?
*********
At Red Tail
Roost, mile 44, I made another risky decision to stop for longer (almost 30
minutes) and reset and get ready for the nighttime sections. I changed socks
and Michelle popped some blisters (!). I had some soup, changed my shirt, and
got my headlamp and jackets ready. Friends and training partners Brendan and
Lina had come up to see me at this aid station. Tim and Kevin, part of my crew
had also arrived by this point. We had a full team and that gave me confidence.
I knew these
decisions to stay longer at some aid stations were dangerous. This goes against
the rule that you have to get in and get out quickly. But I felt that staying for
longer might save me later. It was a decision that I would pay for.
I left Red Tail
Roost and arrived at mile 51, Meadows, at 8pm. The cutoff for Meadows was 9:30.
I was still 1 ½ hours ahead. Bel would be my first pacer for the next section
to Penny Pines #2. I would now be running farther than I ever had before.
We took off
as the darkness settled in and had a fun run together. She’s another great
friend, and super strong runner and ironman triathlete and we were joking about
random stuff the whole way. We got to Penny Pines #2 and I was feeling a little
anxious because I knew two very difficult sections awaited me: 7.7 miles down
Noble Canyon to Pine Creek, and 8 miles back up to Pioneer Mail #2.
Michelle was
supposed to be my pacer for this stage of the race. We’ve done so many miles
together and she knows me better than anyone. Everyone calls her the “Real
Deal” because she’s tough and always comes through. We’d run our first road
marathon together and our first two 50K’s together. She’d also done the Avalon
50 with me. Unfortunately, she got really sick the week of the race. I had to
switch things around and have Sean for these two sections instead of later in
the race. He’s a great friend and we had also trained many miles and completed
our first 50 miler together.
Ready for a
long night ahead, and no crew access for 16 miles, we left Penny Pines and
headed down Noble Canyon. We had a 1:30am cutoff at the Pine Creek aid station
and made it close to an hour early. I was getting tired for sure, and I think I
had not been drinking or eating as much as I should so I tried to have some
soup and a start on a banana. Blisters were bothering me, but my legs had no
specific problems.
From there we
had a very hard eight miles to Pioneer Mail #2. The cutoff was 4:30AM, and we
had 3 hours and 45 minutes to do it.
Very doable,
but months ago I knew this section would be a major challenge. Now it was here.
*********
I was moving SO slow.
We were still
moving forward, climbing up Indian Creek, and it was probably close to 3:30AM.
I had just read some inspiring texts from my crew, and was feeling slightly
better in the stomach.
I knew we
were getting close to Champagne pass where the climbing would be done and it
would be a rolling descent to Pioneer Mail. If I could make it to that point,
it would get a little easier, and maybe that would make me feel better. From
there it would be only 2.4 miles to the aid station. I started hiking a little
harder, and Sean kept telling me to push forward. I now simply wanted to get to
Champagne Pass. We kept looking up and saw headlamps far above us at Champagne
Pass. It looked so far away.
We finally got there, and I breathed a sigh of relief. The climbing was done. This was a minor success. We turned left and hit the Pine Valley Trail. It would now be more single
track, rolling up and down, with a net drop in elevation to the aid station.
Okay, maybe we had something here. Sean said I was looking better.
I thought
about those text messages. My crew had no idea where I was or what was going
on, but they had not given up on me.
Why had I
given up on myself earlier?
I immediately
became angry and ashamed. How could I even consider quitting? How could I put
in all that work and training, and not think I could do it? All that work
couldn’t have been for nothing.
How could I
have my friends sacrifice so much for me, and not give them 100%?
I wasn’t
injured, and I wasn’t sick.
If by some
miracle I made the cutoff, and I was completely destroyed in the process, at
least the race would still be in MY hands. In fact, wasn’t that why I had
picked Tim to pace me after Pioneer Mail? He was the epitome of calm, cool, and
collected. If anyone could rehabilitate me and fix the situation it was he.
I started
audibly grunting as I pushed up short little uphills. Anything to dig deeper.
Sean kept pushing me. We kept looking back, there were headlamps scattered
behind us further up the hill. It seemed like they were chasing us.
*********
“We train and work
hard and endure so that we may know pain and suffering. This is the gift we
give to ourselves - the ability to say to the world, ‘There's nothing you can
do to me that I haven't already done to myself.’ ”
I wrote this in a
Facebook post once. I think I was trying to say that we control what happens to
us by knowing adversity. We determine how the world affects us if we work hard
enough. If I kick my own ass, no one else will be able to. You can’t challenge
me more than I’ve already challenged myself.
Pain and
suffering. That is why we do this. We need to test our limits. It’s not
supposed to be easy. I didn’t want it to be over yet. No, it was too soon. I
would never forgive myself if I didn’t try.
*******
We kept
pushing harder now. I was suffering and full of fear and anger -- fear of
failing, and angry with myself for wanting to quit earlier.
I was moving a
lot faster now. Fast shuffle. Maybe
there was a chance. We had lost track of the exact distance remaining - a mile and a half? Again, we looked back,
and there were more headlamps behind us, coming down the mountain faster than
before.
*******
A short while
later I looked down at my phone again. It read 4:10am. Time was running out. We
still didn’t know exactly how close we were. I knew when I saw Sunrise Highway,
we would be close, but we still weren’t there.
Again, I
looked back and there was now a line of at least ten headlamps coming down the
trail, maybe half a mile back. They were MOVING. I thought they were going to
blow me off the trail.
Faster. We
had to go faster. I started running. Adrenaline is an amazing thing.
“KEEP GOING!
C’MON!” I yelled at Sean. “GO!”
Faster and
faster we went. Soon we were bombing down the trail. I was yelling at Sean and
probably making noises like a madman. My mind was on fire – I so badly did not
want to fail.
I never
wanted anything more in my life.
“KEEP GOING!”
I screamed at Sean. He was doing a great job of leading me out.
I looked back
and the headlamps were farther back now. They were not gaining on us anymore.
What time was it?! I looked at
my phone again:
4:24am.
I still could not see Sunrise Highway. I
yelled at Sean, “I’m not looking at the time anymore, JUST KEEP GOING!”
We were going
even faster, flying over the rocky trail. I felt like I was running for my
life.
Then it was
in our sights -- finally!
I saw Sunrise Highway. Across from it was the
Pioneer Mail parking lot and campground. However, I knew we had to run parallel
to the highway, down a hill and back up, before we could cross over.
Someone was
out there on the road above us and Sean told me later that he said, “You have a
minute.”
On a small
rise up to the highway and I blew past Sean and hit the pavement and crossed
the street. I saw blinking lights pointing to the entrance to Pioneer Mail and
I heard my crew screaming at me as I made a sharp left turn, but I didn’t know
exactly where to go, and I had to cross a long parking lot.
I saw Tim! I
screamed, “WHERE IS IT?!”
He pointed me
towards the aid station tents.
I was over 22
hours and 72 miles into this race and I was literally running as fast as I ever
had in my life.
I kept
shouting, “203! 203!” Hoping someone would hear my bib number and check me off
and give me new life.
I got closer
to the aid station tents.
I saw a race
volunteer and he pointed at me.
******
Anthony
Sandoval #203, Pioneer Mail 2.
Check in:
4:30AM. Check out: 4:30AM”
******
I was the
last one let through at exactly 4:30am. I was literally the last runner on the
course. It didn’t matter -- I MADE THE CUTOFF!
******
I burst
through the aid station area and stopped about 50 feet up the trail. I’m not
ashamed to admit I was crying and hyperventilating and cursing and babbling
nonsense. I thought my heart was going to explode.
I was a complete
mess.
I can say
that last 20 minutes of running was probably the most intense, visceral, emotional
experience I’ve ever had.
Unbelievable.
Amazing. I was shaken to my core.
The volunteer told me as I ran by, “You made it, but you can’t stop.”
I kept moving
up the hill, but I then bent over feeling like I was going to die when Tim,
Michelle, Bel, Apryl and Sean ran up to me. There was no time to waste. I had
to keep moving. I had another cutoff at 7AM and it was over 7 miles away. I
exchanged bottles and Tim had food. We started walking up the hill.
Now that I
made it, I was worried I would have a complete blow up when the adrenaline wore
off. I was going to pay for redlining it this far into the race. I thought my
stomach would turn on me and my legs would start cramping.
Tim quickly
got to work on me like I knew he would. He told me to calm my heart rate first.
He had me start drinking and eating.
I actually
started to feel a lot better. There would be no crash after that frantic run
for my life to Pioneer Mail. Somehow I had gotten a second wind. I can’t explain
it. I was pretty much back to where I was hours earlier.
Tim was
leading me out at a decent pace and we started passing other runners.
It was
getting warmer and lighter out, and as we turned our heads east, the desert was
spread out for miles below us and we saw a most beautiful sunrise.
I knew we
fucking had this.
****
Tim paced me
into Sunrise #2 aid station 26 minutes ahead of the cutoff. I quickly dropped
all of my night gear and put on a new cotton shirt and got soaked up – the
temperatures for Sunday were forecast in the 90’s.
We headed
north towards the next aid station at Chambers #2. This was mostly downhill and
we could make up some good time. We passed a lot more runners. I was nowhere
near last on the course anymore. Tim kept me eating and drinking constantly.
We hit
Chambers #2, now 45 minutes ahead of the cutoff. The next section would be tough,
as we had to go back up and over Stonewall Peak. This would be a very hard and
steep climb after 90+ miles. We had some time banked, so I spent 15 minutes
resting at Chambers. Another friend, Jessica, had joined the crew and our team
was even stronger.
Tim’s wife,
Apryl, was my pacer for this section. I call Apryl the do-it-all “logistician.”
She takes care of business. She had crewed me for the PCT 50 and, for some
reason, was inspired to do a 50 miler after seeing how much I suffered. She
immediately signed up for the Avalon 50, having no trail running experience.
Long story short – she trained hard for 5 months and killed it.
Again and
again, Apryl kept scolding me to drink and eat in her own funny way and we kept
moving forward. She then paced me perfectly up and over Stonewall. (Near the
top wasps attacked us, and Apryl was stung. I had a stick and was trying to get
them out of her hair, but mostly beat in her in the head. It was hilarious.)
Down the
front side to Paso Picacho we went. We made this last aid station 40 minutes
before the cutoff! I would now have over 2 ½ hours to go the final 5 miles. I
didn’t want to take anything for granted. This was no time to ease up. And I would
now have Bel’s husband, Kevin, with me. I had Kevin as the backup, secret
weapon final pacer. He is another great friend, and a freakin’ machine
triathlon coach and competitor. I had a diesel truck towing me to the finish.
We took off
and I was now moving well, but in a lot of pain from a right leg issue I had for
the previous 20 miles. Kevin was pushing me to my limit, constantly coaching me
to pump my arms and breath deep and keep drinking. We passed more runners and
pacers as we headed up another climb to Azalea Springs and then down Milk Ranch
Road.
Off of Milk
Ranch we crossed highway 79 and hit the grassy meadow. We saw the “1 mile to
go” sign. It wasn’t until I saw the sign that I knew I would make it. I had
been so focused for the last 8+ hours that I had not let myself think too much
about finishing, only on being consistent and getting from aid station to aid
station.
We came onto
a large grassy meadow, wide and open, on a perfect sunny day, and I could see
the finish area. No one was behind us or in front of us.
Michelle came
out to meet us at about ¼ mile to go. She had supported me so amazingly during
all of my training and I am really happy she could run me in.
I saw my friends and parents as I approached the finish area.
I had visualized this moment for so many months and so many
miles. I would visualize no more. I ran 100 miles.
*******
I finished in
30:59:32, with one hour to spare on the cutoff. It wasn’t pretty, or fast, but
I’ll take it. I owe it all to my friends and crew. I had the best support ever.
The race
volunteers and organization were amazing. My fellow runners were amazing and
inspirational and it was an honor to run alongside them. The ultra running
community is the reason why most of us do this, I think.
My first 100
mile race was a crazy, incredible, emotional, once-in-a-lifetime experience. EPIC!
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