2011 ATR 12-HR Race Report

I decided to run my first timed event on September 10, 2011 at the ATR 12-HR in Prince William Forest Park (PWFP).  This was last minute decision on my part because I felt that I needed one last long run before the UROC 100k.  The course was a 6.5 mile loop on trails inside the PWFP and had next to no elevation gain/loss.  I wasn't really looking for a challenging race but rather just wanted to spend a few hours on my feet and not get hurt.

After a few last minute instructions the gun went off a bit after 6:15, I turned on my head lamp got the show on the road (more like trails).  Soon after the start I found a nice pace and settle right into a good rhythm and put on my iPod and the time started to fly by.  I really enjoy running when it becomes effortless and when you start looking at your watch/GPS and only notice the hours that go by, not the miles. 

nice groomed trails with only a few rocks & roots

I came into the start finish area for my first lap in 1:27:04, I quickly filled up my Nathan hydration pack and grabbed a few GUs and was on my way.  As the race progressed the weather started to become more balmy and I knew cramping could be an issue.  To help prevent the cramping I quickly went into my usual one S!Cap every thirty minutes and to make sure I had the correct amount of energy I was taking one GU every forty five minutes (I usually take one every thirty minutes but my easy pace didn't demand such a high intake of calories).  Slow and steady was still the order of the day and I finished my second lap in 1:23:27.  Starting my third lap I was starting to miss my Montrail Badrock shoes, which had a serious tear on the outside mesh (by my pinkie toe), and I had to replace with the Montrail Sabino Trail but they didn't come in the mail in time so I had to rely on my old Asics 2160 Trail shoes.  The first two laps were a bit muddy because all of the rain from the night before and the Asics were not handling the mud well as I had to stop several times along to course to scrape the mud off the bottom of the shoes.  This was the only obstacle I had to over come all day.  I was content with watching the lead runners catch up to me and lap me as I was in my own little world.  It was difficult not to get in race mode and try running hard, but I knew I needed to practice running at a slow pace and even started walking sections of the course just to make sure I would remember to slow down.  I finished the third lap in 1:30:13 and I was feeling great.

start/finish area with drop bags

I was now 4:20 into the race, which was 19.5 miles, and started to contemplate how many more laps I wanted to run.  I decided that one more lap would be good and would not put my legs through too much stress.  During my final loop I chatted with a few runners and traded the usual ultra war stories. 

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Suspended bridge we ran across twice on each lap

I finished my forth and final lap in 1:38:00, which gave me a total distance of 26 miles in 5:58:38.  The race was directed by the Athletic Equation group and they did such a great job.  The aid stations (only 2, one at the start/finish and another water station 3.5 miles into the loop) were properly staffed and and had plenty food/drink on hand.  I am even considering running a 24 hour race next year that is put on by the same group.


My Gear: 
Shoes:  Asics 2160 Trail

Socks: DryMax 

Sunglasses: Native 
Hydration: Nathan 1.5 Liter Backpack 

Nutrition: GU, S!Caps 

Shorts:  2XU compressions shorts 

Shirt:  Tech T-shirt  

Watch:  Garmin GPS 310xt 

I usually would put my Garmin information link here but it ran out of batteries after my 3 loop.
Here is a link to some additional pictures

See ya on the trails,
JP

Last minute

I decided for one final training run for the UROC 100k, I entered the ATR 12 Hour run tomorrow.  I have never run a timed event, but this one is a 6.5 mile loop held in Prince William Forest Park (PWFP).  Hope the course isn't too muddy, but I guess I will know in about 18 hours or so.  I will make sure to post my race report on Sunday (unlike my last two reports which took longer due to work/family obligations). 

See ya on the trails,
JP

Catoctin 50k Race Report

I have heard many things about the Catoctin 50k, rocky, tough, and hot all have been used to describe this late July jaunt through Gambrill State Park in Fredrick, MD.  The course is an out and back race and has approximately 5,500 feet of accent primarily on single track trail with lots of rocks!  I had stayed in a hotel in Greenbelt, MD Friday night, so I woke up early Saturday morning and began my drive to the race.  I arrived at Gambrill State Park at approximately 7am, I learned my lesson from the Rosaryville 50k, and I proceeded to check in and grab my number.  As I was checking in I didn’t notice anyone that I recognize, so instead of trading war stories with the usual suspects, I went back to my car and started to gear up for the race.  I was concerned about not carrying enough water considering the temps were suppose to get into the mid 90’s, but decided to stick with running the race with my usual 1.5L Nathan hydration pack.  Because this was a low key ultra I wasn’t sure how well the aid station would be stock with food so I packed my normal two GUs per hour pay load and brought along a new drink EFS liquid shot that I read about on Karl Meltzer’s blog.  I had been experimenting with this drink during my training runs and didn’t have any GI issues so it was time to give it a try in race conditions.  I needed to see how body and energy levels would react using this in a 50k race environment before the UROC 100k.  This drink basically has 400 kcal per 4oz serving.  I am starting to get sick of having to force down two GUs per hour, for a 50k race this is acceptable but not for >50 miles.  I then packed everything else and I was eager to hit the trail.  Approximately fifteen minutes before the race we had a pre race brief with the RD Kevin Sayers about the course markings and even had a small plane fly right over us before the start, which was cool.

RD Kevin Sayers giving some last minute instructions

The horn promptly went off at 8am and off I went.  The first couple of miles were slow moving because the course was single track and it took several miles for everyone to spread out.  I was very content with moving at a slow pace for the first few miles as I was just using this race as a tune up for the UROC 100k.   My two goals were finishing and not getting injured.  I met a bunch of really nice people and chatted which always makes the time fly by.  There were a few moderate climbs during the first few miles nothing crazy.  It wasn’t until the first aid station, approximately six miles, that the course opened up and I could run at a decent pace.  The course was littered with rocks so I knew I wouldn't be setting any PR.  Given the

Typical rocky trail

high temperature on race day, I was concerned about making sure I took my S!Caps and drank plenty of fluids.  When I arrived at the 9 mile aid station I was met with smiling faces and ice cold water.  It makes a huge difference to have ice water instead of room temperature water, I could feel myself over heating but the ice water brought me right back down.  I decided to try my EFS drink at this point as I was 2:15 into the race.  The drink has the consistency of pancake syrup but still had a good taste to it.  I descended 1200' over the next 6 miles to the turn around aid station.  Upon arriving there were several runners heading the opposite direction warning us of a rattle snake ahead of us on the trail, I looked for it but never saw it (would be have been a great picture opportunity).  I arrived at the aid station in 4:00 and quickly filled up with water and got out and started my 6 mile climb up the trail.  It was much easier to run up the rocky terrain then down, so I was feeling strong and the climbs weren't huge so I was able to run approximately 75% of the climbs.  I arrived into the 22 mile and I was starting to feel fatigued so I decided to walk a bit after the aid station and take another 4 oz of EFS.  After walking a bit I started to feel good again and began running.  I made it into the 25 mile aid station in 6:30, after coming out of the aid station I started to over heat again so I decided to walk a bunch and try to recover.  Even after walking as much as I did only 4-5 people passed me which was surprising.  Everyone at this point in the race was feeling like this I am sure of it.  The last few miles were tough and I just grinded it out to the finish line.  I ended up finishing the race in 8:40, not what I was expecting but was a tough challenge I think served me well.

This was a tough 50k and I don't recommend it to anyone whom is not experienced in running technical trail.  For those who decide to take up this challenge you will be tested in technical trail running with moderate hills, I will run this race again but probably not next year as I am going to attempt to run the Vermont 100 mile race which is only a few weeks before.  BTW congrats to Tom DeKornfeld to finishing in 7:54 and to Dave Brault for finishing in 9:00.  Anne Arundel county was represented well!!!  
  
My Gear: 
Shoes: Montrail Badrock 

Socks: DryMax 

Sunglasses: Native 
Hydration: Nathan 1.5 Liter Backpack 

Nutrition: GU, EFS shots, S!Caps 

Shorts:  2XU compressions shorts 

Shirt:  Tech T-shirt  

Watch:  Garmin GPS 310xt 

Gaiters: Dirty Girl Gaiters (make my feet sweat a little more, but no rocks in my shoes)

See ya on the trails,
 JP