My Vertical Triple-Header: Diablo 50k, Miwok 100k, & Ohlone 50k

So far, all of my 2014 races were training runs, or "C" level events, on my calendar.  (My coach refers to races as A, B, and C level events, with "A" races being the real targets, "B" races being hard effort training runs, and "C" races being gear and nutrition practice while putting in longer miles.)

My first "A" race of the year was to be Miwok 100k in the Marin Headlands on May 3, 2014 and this was my longest run since Headlands 100 back in September.  But my race calendar had even a bit more flare to it.  Miwok 100k was book ended by two other 50k races, Brazen Racing's Diablo Trails Challenge (a "B" race) and Ohlone Wilderness (a "C" race) with two weeks between each event.  I knew that the month was going to be a real challenge since the three races combined climbed a total of almost 30,000 feet.  (Diablo 50k climbs 7k feet, Miwok 100k climbs 12.5k feet, and Ohlone 50k climbs 8.7k feet.)  I wasn't sure if I would make it through all three races, but I was determined to give it my best effort.

Race #1 / Saturday, April 19: Diablo Trails Challenge 50k

The first race of my vertical trio was the Diablo 50k, which helped raise money for Save Mount Diablo.  I really wanted to run the event this year, as I have wanted to for several years prior and couldn't due to other conflicts.  The fires that spread on Mount Diablo back in September (unfortunately, caused by human stupidity) also made this event even more important to help raise money to build necessary land barriers and purchase land acquisitions for wildlife escape routes when future fires occur.  I did not taper for this event and would be running on tired legs at the peak of my 100k training, but would try to run a hard effort, around 80-90%.  My plan was to begin running conservatively and test out everything that I planned to use for Miwok two weeks later.  I wanted to try out a new pair of USATF shorts and use my Fuelbelt to carry fuel (concentrated calorie drink & gels), electrolyte drink, and water.  I like that I can have four different pods of liquid on my belt, all filled with different fluids or flavors.  It is crucial to have whatever you are really craving or need during an ultra, and since there are so many answers to this depending on the day and event, variety is key.  I also prefer to have my arms free for pumping up hills and balance on steep downhills. 

I would recommend this run to anyone looking for beautiful vistas of Mount Diablo without having to climb to the peak.  There is a serious climb into Morgan Territory during the first 8 mile stretch to aid station #1, but after that the climbs are less severe.  There were fields full of small purple wildflowers along the way, and most of the later stages of the course are downhill.  Just make sure to leave a bottle of Technu in your car at the finish line, as there is a long single track lined with poison oak between the 2nd and 3rd aid stations.  Also, the stretches between aid stations can feel long on a warm day, so it is necessary to carry a lot of fluid on this course.

The Diablo 50k went better than I expected given some leg fatigue, and I managed to break the previous course record by almost 10 minutes, finishing in 5:12:28.  The previous course record holder, Katie Murphy, also came out that day and ran a very strong race, finishing first woman in 5:01:50!  Wowza!

Running out of Round Valley, the start of the Diablo 50k (courtesy of Steve McCluhan)

Race #2 / Saturday, May 3: Miwok 100k

The second race of my vertical triple-header was the big one: Miwok 100k.  I was especially nervous for this event because I was unsure of how my legs would hold up later in the day when I reached miles past the 50k mark.  I also previewed 18 miles of the course during a training run the week before and found the trail to be more technical and exhausting than I imagined.  Luckily, my fueling and clothing worked out well at the Diablo 50k, so I planned to follow the same strategy and calories (times 2) for the 100k.  I was going to take the first half of the race extra conservative, making sure to put away as many calories as I could in preparation for later in the race.   It ended up being quite easy to take the first few miles slow due to a funnel leading to the single track that climbed the Matt Davies trail, resulting in a long conga line of headlamps.  And being only 5:00am, I was in no mood to be racing just yet, anyhow.  (I am not much of a morning person.)  Once the line of headlamps reached the top of the Matt Davies trail climb, I felt more awake and ready to move my legs.  But the group that I was stuck in was still speed hiking!  The sky was beginning to lighten, and I saw a guy up ahead that was causing this hold up.  I decided that someone had to say something.  Still having a case of the morning grumpies, I didn't sugar coat it all and shouted out, "Can we move a bit faster up there?" I now feel badly about having been so rude, and next time I hope to be a bit more tactful.  The man must have heard me, though, as he promptly stepped aside and let the line through.  I thanked him, and then instantly regretted having opened my mouth as I realized that I was in a pack of speedy males.  The conga snails instantly morphed into running of the bulls!  I did not want to become the one holding the line back, so I had to keep up or step aside.  I decided to keep up for as long as the single track continued, which was for a couple of miles.

Shortly after the first aid station, I slowed back down and met up with a guy from Colorado that used to live in the area and we chatted a lot about racing, training, and nutrition.  This was a great distraction from racing and helped to keep me from going too fast since I was running a conversational pace.  We ran together all of the way to the Randall Trail aid station turn around and back up.  On the way down, he kept stating that I must be one of the lead female runners, and I just laughed and told him that I was running conservatively today so that I could run the second half as strong as possible.  I wasn't racing for the win.  I realized after completing the out-and-back section that I was the 3rd woman, however, and this surprised me.  I hoped that I could hold that place because I would be ecstatic to podium finish.  The women ahead of me, Bree Lambert and Nikki Dinger, were looking very strong on the climb and I wasn't sure if I would see them again that day.  Passing back through the Bolinas Ridge aid station, one of the volunteers tried motivating me by sharing that the leading women were only 1-2 minutes ahead.  "You can still catch them!" She said, taking my empty bottle to refill it.  I laughed and said to her, "No, no.  That's okay.  They are very strong runners and I'm sure that I won't see them again."  She smiled back, handing me my filled bottle, and replied, "But YOU are strong, too!"  This encouraging statement stuck in my head for the rest of the day.

I remember my coach stating that the real race in a 100k does not begin until after mile 40.  I kept this in mind and remained focused on maintaining a consistent, comfortable effort for at least the first half of the race and continued to ingest calories regularly.  I was putting away about 200+ calories per hour, which I knew would become a big help later on when consuming calories can become more trying.  I also made sure to take salt capsules at each aid station starting at Cardiac aid station around the marathon mark, as I noticed that it was warming up and I was sweating more.  Unfortunately, the Colorado runner that I was holding a conversation with earlier had to slow down around mile 20, so I was most likely on my own for the rest of the race until I could pick up my pacer (Burnout Bear) at mile 48.

Miwok 100k Elevation Profile

After Cardiac aid station, there was a pleasant stretch of downhill and then a long stretch of flat trail and road into Muir Beach.  I couldn't believe it when I saw the second place woman ahead of me and I passed by her quickly, accidentally startling her.  I only had about a mile left until I reached the Muir Beach aid station, and I was very excited to reach this point for several reason: first, it was the 100k halfway point; second, Burnout Bear would be there to greet me and help refresh my supplies, including a treat of chocolate coconut water;  third, I knew all of the trails in Golden Gate Park well and the rest of the way would be "brainless" running before I met up with my pacer.  I was shocked when I saw the first place woman standing there with her crew as I crossed the wooden bridge that approached the aid station.  This awesome runner was Bree Lambert, a fellow Quicksilver racing team member.  I have never before been "up front" with her, so I panicked a bit and thought that maybe I had, in fact, gone out too fast.  I quickly refreshed my liquids and supplies with the help of Burnout Bear, gulped down some coconut water, and off I went to climb up the Green Gulch trail.

From that point on, it was the first time that I had ever been the lead female runner at a popular trail racing event.  It was exhilarating.  I couldn't believe that crews and spectators at the aid stations were clapping and cheering as I approached.  I thought that perhaps I had tripped and fallen earlier in the race and this was all a dream; or maybe I hadn't even woken up yet and my alarm would go off soon to run the race for real.  But if it was a dream, I was certainly going to enjoy it for as long as possible.  So I just kept running.

I was so excited to see Burnout Bear waiting at mile 48 to pace me to the finish.  I knew that we were going to have a blast running the rest of the course together, but he immediately bolted out of Tennessee Valley and I had to tell him to slow down!!  Once we got the pacer / runner balance worked out, everything flowed seamlessly.  I was having a very large craving for another cup of Coke (I had one at Rodeo Beach and it is like having one potato chip: once I have a taste, it is all I crave for the rest of the race.)  So, the goal to complete the climb up and over into Muir Beach: Coke.  And then the goal to reach Cardiac aid station after the next brutal climb: more Coke.  Insanely simple things really keep you moving in ultras sometimes.

Running out of Muir Beach on the return, paced by Burnout Bear (courtesy of Alvin Lubrino)

Glenn Tachiyama taking photos at Pirates Cove

After the long climb to Cardiac aid station, my legs were still cooperating and I actually found myself running down the Dipsea stairs, which I had never imaged would be possible at this point.  Everything couldn't have been more perfect: I felt great, the weather was comfortable, the course vistas were perfection, and I was sharing this with my favorite and most supportive running and life partner.  I finally saw the "Dipsea 7" mile marker and knew that the finish line would be just around the corner.  I crossed the line officially in 10:50:06 and was promptly handed a completion medal by the amazing RD, Tia Boddington, saying "congratulations" with a sincere smile and the rest is history followed by about 10 glasses of heavenly chocolate milk.  As Sarah Lavender Smith coined it, it was truly "The Just Right Miwok 100k."

Celebrating at the Miwok 100k finish (photo courtesy of Amy Burton)

Race #3 / Sunday, May 18: Ohlone Wilderness 50k

The final race of the vertical triple-header was the Ohlone 50k.  This race had been my very first ultra back in 2012, at which point I fell in love with the course.  I try to run this race each year, schedule permitting, and this was my third continuous year.

At the Ohlone 50k start with Burnout Bear (courtesy of Paul Ng)

I knew that I wasn't completely recovered yet from Miwok, but I figured that I could complete the run.  There had always been a fair amount of speed hiking involved on this course (for me, anyhow), due to the steep grade of the climbs.  My plan was to run conservatively and treat the day as a comfortable training run.  The weather was unusually cool, which helped make the day even more comfortable.  I jog/hiked up the "appetizer" 2k foot climb up to Mission Peak and saw Darcy Africa from Colorado running up ahead as if it were a typical Sunday morning run.  I was amazed by how she made the climb appear effortless!  I only hoped that I could make it to the finish before she left for the day so that I could possibly meet her in person.

The Ohlone 50k "warm up": climbing Mission Peak (courtesy of Paul Ng)

My legs felt heavier than usual during the climbs, as expected, but the downhills were not a problem.  I tried shortening my stride on the climbs to make it feel easier and took my time.  I was relieved when I eventually reached Rose Peak and received a bracelet handed to me by Tim Renggli, a fellow Mission Peak Strider runner who was volunteering that day.  It is so refreshing to see a familiar face at this high peak of the race and after a quick hello and a friendly hug, I was ready to keep rolling to the finish line bbq.  Perhaps it was the higher percentage of downhill after Rose Peak, but my legs began cooperating and I was running more fluidly, including some of the uphills.  I even found myself jog/hiking the final, brutal 18% climb out of the stream, which was a first for me in the 3 years that I have run this course.  (Anyone who has run this 50k knows exactly which climb I am speaking of.  It is unforgetable.)  After this final climb, the rest of the course is downhill and it was a treat to cruise to the finish line.  At this point, I allowed myself to look at my GPS watch.  (I prefer not to monitor it during the race and I wear it solely in order to analyze the data post-race.)  I was pleased to see that the watch read 5:23-ish and knew that I could reach the finish before 5:40!  I ended up finishing at 5:35:50, which is a huge PR for me on this course, and Darcy was still at the finish.  I had the chance to speak with her and introduce myself, and we even soaked our legs briefly in chilling Lake Del Valle afterwards.  The only regret I have is that I forgot to have someone take a picture of us together to post on my blog!  But it was the perfect way to end my vertical triple-header series.

Meeting with some Mission Peak Striders at the Ohlone 50k Finish (courtesy of Paul Ng)

And Then...??  (No And Then!)

So, what's next?  I am taking over a month off from racing to both recover and transition into my next big challenge: a 24 hour run.  I am curious to see what the draw of these races is for some folks, so I will attempt to run around a one mile loop at Crissy Field in San Francisco for 24 continuous hours... definitely the flattest and probably the most insane race I will ever endure...