Trail Luna Chicks 50 miler (Dec. 30th 2007)

Dec. 30th New Port Richey
temps 69 to 81, heat index 83, humidity 84% to 56%, more sun than clouds

I worked out my atrophied quads over the Christmas break by walking up and down the stairs of my brother's 2 story house. It felt more controlled toward the end of the week. I happily confirmed this at the Y where I could push 12 more lbs on the leg extension machine. My healthy, overused left leg has become stronger than before my injury. Since both legs are getting stronger -- they remain unbalanced. On Thursday, I ran my first training run in 10 weeks and finished the last 1/2 mile at a 8:35 pace.

Each week I am making some progress as my rights quads get stronger and I learn how to control them.
10/20 15:00 pace - San Fran 24 hr after injury (last 26 miles)
10/29 13:25 pace - USMC marathon
12/01 12:44 pace - OUC 1/2 marathon
12/08 12:00 pace - Tallahassee 50 miler - (1st 26 miles)
12/16 10:46 pace - Jacksonville marathon
12/30 10:32 pace - Luna Chicks 50 miler (1st 26 miles)

The pre-race lunch/dinner for the 50 miler consisted of low fiber, mostly junk foods: waffles, ramen noodles, instant mashed potatoes, eggs and grapefruit juice. I woke up at 2:15am and drove to New Port Richey for a 5am start I saw Jim and Sue from Orlando and recognized some runners from last year.

The course consists of 5 loops of out-and-back on a flat, sandy trail. It is not a fast course. I happened to trip over the same tree root twice. There were some long sections with no shade. My first goal was to beat my Jacksonville marathon time in the 1st 26.2 miles. I got there in 4hrs 36 min -- 14 seconds/mile faster than 2 weeks ago.

With the increasing heat, my strategy was to bank the miles. My 10 mile splits were 1:43, 1:43, 1:56, 2:14, 2:22. It got hotter and I naturally slowed down. Also my uninjured leg was getting tired from overuse. Jim told me I was limping again by the 3rd lap. The last 3 laps were not much fun in the heat. The slowdown was somewhat mental. My brain commanded my legs to slow down in th heat. When I had ice cold water pored down my back, I was able run 1 minute a mile faster for 20 minutes. The heat has given me 2nd thoughts about entering Badwater. Does anyone actually enjoy running in 120 degrees with no shade?

I didn't really plan my nutritiion as this is a short race, So my blood sugar bounced around -- I ate a lot at mile 25. I drank when I was thirsty and eat potato chips when I craved salt. I drank about 20 ounces an hour. I peed regularly so dehydration was not an issue. I didn't take any electrolytes. My weight dropped by 5 lbs the next morning. Yeah - I need to drop a few pounds before Disney. By not taking electrolytes in the heat, I don't have the residual fluid retention that I have had running ultras.

I finish in 9 hours 58 minutes (avg 11:58 pace) - 31 minutes faster than the 12/8 Tallahassee 50 miler. I came in 3rd place.

Next year, the race will start in the afternoon and go into the night. I've lost interest in 50 milers but I'll do this one again - because it's a small, friendly race and the race organizers, who are veterinary nurses, treated me as a regular. The race fees benefits a animal rescue group.

For 2007, I ran 8 marathon and 8 ultras - totaling 842 miles.
1st place at the Ironhorse 100
2nd place at the San Fran 24 hour run
3rd place at the Luna Chick 50 miler
5th place at the Old Dominion Memorial 100

My best guess for training miles is 160 miles for the year and about 771 miles of social running (11, 12 min miles).

I got an email today from the race director of the Iron Horse 100. He says I get a free entry into the 2008 race since I won it last year. How cool is that!