Gabe's First Ultra Race Report!
Race Report: Antelope Island 50k Ultramarathon
The Short Version
|
Results Time |
Average Pace |
Elevation |
Results Place |
Results Percentile |
|
5:09:54 (Garmin) |
9:59/mile |
3300ft |
34 / 200 |
17% |
Antelope Island 50k was my first ultramarathon! I’ve always dreamed of doing an ultra but didn’t think it possible. I executed my race plan of going conservative the first half where most of the 3300ft of elevation gain rolls up, and then I maintained a steady pace the back half. I ran down 10 other runners the last 10 miles, which was about 5% of the field. Since this race was the Utah state 50k championship, it brought out a strong field of ultrarunners. Last year I would have finished 6th. Overall, I am very happy with the my result against a strong field and feel like I executed my race plan very well.
I’m super stoked to have finished my first ultra and plan to tackle a 50-miler next year. This race was the culmination of my 21 week focus on running. I set PRs in the half marathon at Porter’s in August with a 1:36 (2nd in AG!) and at the St George Marathon in October with a 3:27 (my first sub-8:00/mi marathon!). Special thanks to Coach Patrick for creating a custom run training plan to get me here!
Background
If you’ve been following my running adventures this season and know my backstory, you can skip this section.
With the move to Utah this year, I had to be time efficient. I promised my wife I wouldn’t do a full Ironman this year because the chaos of starting a new job and moving.
I decided to focus the first half of my session on getting faster at the 70.3 Ironman distance. I did St George 70.3 in May, setting a course PR of 5:48, and Boulder 70.3 in June, setting at PR of 5:22.
The second half has been focused on maximizing my run. It has been the sport where I’ve had the most improvement since getting into triathlons three years ago. That is probably due to running consistently for over twenty years as a recreational runner and building run durability. I didn’t run fast but put in a lot of miles, even when my weight broke a deuce (200 lbs).
The Race
Antelope Island is the largest island in the Great Salt Lake and is also a state park. It is home to wildlife that includes thousands of buffalo and herds of antelope (appropriately). The island is covered in grass and rocks with few trees, giving the feel of a prehistoric island where it’s not hard to imagine dinosaurs gamboling.
The race course takes runners down the west side of the island that is usually closed off to the public. Then it goes over the mountain range that runs down the middle of the island and back up the east side on the Mountain View Trail. It has about 3300ft of elevation gain, with the vast majority coming in the first half of the race. The race sold out, which is unusual for a non-premiere ultra (e.g., Leadville, Western States, Angeles Crest). This is probably because it was the Utah state 50k championship this year. Looking at the competitors on Ultrasignup, there were some very fast runners in the field, much faster than in years past.
My strategy was to run conservatively the first half and not burn too many matches on the hills. Then I’d maintain steady speed on the last half to, hopefully, chase down other runners.
I woke up before my alarm went off at 5AM. After two days of carb loading, I was jittery and ready to race. I went through my checklist as I got ready and loaded my car. I pulled out of the garage right on schedule at 5:30AM. I arrived at the gate for Antelope Island State Park about an hour later and pulled over at the parking lot to pickup my race bib. Then I drove to White Rocks where the races starts and finishes. The temperature outside was 27F, so huddled in my car for warmth until 10 minutes before race start. With the cold temperatures, I decided to wear my warmest running clothes – thermal running tights (man-tights!), a long sleeve running jersey, a pullover, gloves, and skullcap.
Ultras are definitely low key events compared to the pageantry of an Ironman. The race director gave us a course briefing, and then we lined up behind a line he dragged in the dirt with his foot. I lined up near the front of the pack. He counted down from 10 and we were off!
As with every running race, the slow runners crowded the front. I passed about 50 runners in the first 2 miles. I went at an easy jog for the first half mile knowing I’d have about 2 miles of climbing ahead. I ran up the hill conservatively keeping my HR in Z3 but still passed a ton of runners. When I crested the top I was in a sort of no man’s land, with the elite runners ahead and the pack of age groupers behind. I mostly ran by myself for the remainder of the race. It was quiet and calm, so I settled in to listen to music and enjoy the day.
It was mostly downhill from mile 3 to 5. I kept a comfortable speed until I hit the steep hill at around mile 5.5. I power hiked up it and then ran to the aid station just before mile 6. I was surprised at the assortment of food at ultras. There were cookies, potato chips, and a variety of candies. Apparently, ultras a fueled by junk food. I opted for 2 cups of sports drink to conserve the 1L of Gatorade Endurance in my Salomon running vest.
After mile 6, there is a fast descent into Death Valley. I learned that I’m a pretty good descender passing several runners. I let gravity do most of the work and keep my legs churning to stay vertical. I clocked my fastest mile of the day at 7:15/mile.
The course turned uphill until we hit a series of switchbacks just before mile 8. I knew from my scouting run that I’d turn off the trail after the fifth switchback. Apparently, this is where the lead runners usually get lost and keep going up the trail. It was basically a bushwhack for a few hundred feet before a very technical descent on a jeep road. I stayed focused to avoid a face-plant. I checked my time and saw I was averaging about 9:30/mi at around mile 9. This was faster than I expected. I had run a little hotter than planned, so I decided to power hike all the remaining hills.
Somewhere around mile 10 I noticed I was heating up. I first took my gloves off, and then my skullcap. I was still hot, so I took my pullover off while I power hiked up a hill. I had to take off my running vest to do this. I tied my pullover around my waste and sorted my vest. I was ready to run again by the crest of the hill.
By mile 12 I was worried about my choice of thermal running tights. I had sweat pouring down my face as I power hiked up the monster climb around mile 13. My hands were chalky, so took an S-tab to make sure I stayed sodium loaded. Since I was walking, I pulled out my camera to snap a few pics (below).
I started running as the climb flattened out and came upon the aid station at mile 14. I pulled out an empty soft flask from my vest and a volunteer filled it up with orange Gatorade. I drank a cup of water while waiting, skipping the assortment of junk food. I had been popping a Gu Salted Caramel or eating Gu Chomps every 30 minutes when the reminder on my Fenix 3 went off.
I ran along the ridge line and was glad for the thermal tights. There was a frosty wind blowing from the snow-capped Wasatch mountains to the east. I put my skullcap back on and it stayed on the rest of the race. I munched half of a PB&J Uncrustables that I stole from my kids. It soaked up all the gel and Gatorade sloshing around in my stomach.
Miles 15-17 were a descent to the east side of the island. My legs we feeling worked from the big climb, so I glided down at a comfortable pace.
By mile 18 I was on the Mountain View Trail. It was sandier than I expected, slowing me down. I started to hurt and was wondering if I could possibly finish by mile 20. I refocused myself mentally and thought about my daughters and wife waiting for me at the finish. I saw that it was possible to beat a 10:00/mile pace if I could keep up a 9:30/mi or better the rest of the way. I started feeling good again. I saw runners ahead and set a target of getting 10 “kills.”
Miles 20-28 were a bit monotonous. I jammed to my music to keep getting from bored, and hooted and hollered along. I was reeling in runners. By the final aid station at mile 24, I had passed 6. I passed 4 more before the last significant climb at mile 28. I tried to be positive and tell each runner I passed they were “looking strong.”
I powered hiked up the hill and started running as it flattened out. I had seen herds of buffalo along the Mountain View Trail but they were in the distance. I got a close encounter with two buffalo drinking from a water trough along the trail. They were about 20 feet away and we stared each other down. I was prepared to use the last bit of adrenaline to sprint if they charged. I must have given them a mean look because they turned and ran away.
Around mile 30, the course put us on a paved road. Then it descended downhill. About that time a runner I had passed earlier crept up on me. We sprinted down the hill, which was just brutal on the quads in trail shoes. She has a few strides on me by the bottom of the hill. But she missed the trail sign to turn left. I shouted that she missed the turn but think she had earbuds in and didn’t hear me.
The last mile I finally went to my dark place. Pain was radiating from my legs. I didn’t think I could keep running but told myself it was just few more minutes of misery. The last quarter mile was a slight uphill that seemed like to biggest hill I had ever climbed. I allowed myself to walk 10 paces before tackling it to mentally regroup.
There were a handful of spectators that clapped and shouted encouragement. I croaked thanks and shuffled up the hill. I turned into the finish and saw the best sight of the day – my daughters holding signs saying “Go Daddy!” and my wife behind them.
I stopped my Fenix 3 at the finish line and saw that I had narrowly beat my goal of a sub-10:00/mi pace with a time of 5:09. I collected my race prize – not a medal but a coffee cup, which is cool because I’ll be reminded of the race when I have my morning coffee.
This was my birthday challenge for turning 42 at the end of November. Last year I did IM Arizona as my birthday challenge, and the year before was my first 70.3. I’ve dipped my toe in the ultra waters, and as expected they were inviting. I’m planning to tackle a 50-miler next year. Then my birthday challenge will be running R2R2R in the Grand Canyon!
What’s Next…
Well, my running adventures are over for 2015. It’s been a helluva year! Thanks for following along!
Here is my roadmap for next season. I’ll continue with the spilt season of triathlons followed by running adventures. My A-race triathlon is Ironman Boulder, where I want to break my time of 12:31 from IMAZ by at least an hour. Then I’ll ramp up for my first 50-miler and cap off the year by running the Grand Canyon rim-to-rim-to-rim (R2R2R). I’ll insert local half marathons as opportunities come up.
|
Event |
Event Type |
Date |
|
Buffalo Run 25k/50k (will go with 50k if I’ve put in 40MPW) |
Trail Run |
Saturday, March 19, 2016 |
|
St George 70.3 |
70.3 IM |
Saturday, May 7, 2016 |
|
Boulder 70.3 |
70.3 IM |
Saturday, June 11, 2016 |
|
IM Boulder |
Ironman |
Sunday, August 7, 2016 |
|
North Face Challenge Park City 50-miler |
Ultra Trail Run |
Saturday, September 24, 2016 |
|
Grand Canyon R2R2R |
Ultra Trail Run (not an organized race) |
Sometime in October/November |
Comments
We can chat about R2R2R as the time gets closer next yr which will hopefully help with some of the logistics. I'm not quite done with my report yet but it's already 9 pages and I haven't inserted the pictures yet...
What music player do you have? Or do you use your phone? I have been eyeing one of those Sandisk ones because they are so cheap.
@Tim, many thanks for all the advice and encouragement this year! I hope we're able to hook up for R2R2R next year.
@JW, I can't wait for your R2R2R report! I'll definitely hit you up for advice.
@Peter, thanks! I just use my phone for music. I stick it in the pocket of my running vest for long runs. For shorter runs where I don't have to carry nutrition and wear the vest, I use a Flip Belt. It worked nicely for the St George Marathon. That way, I have a phone for emergencies and taking pictures. It also connects to my Fenix 3, so I can see text messages from the wife on my watch while running. I like the Aftershokz bone-conducting headphones. They don't cover your ears, so you can still hear what's going on around you and maintain situational awareness for cars, wild life, etc.
As with all Ultra reports, I say, "Glad you;re doing this, so I don't." Grand Canyon R2R2R - whoa, ambitious, but I know you'll do well. Just don;t be THAT guy. The ones who apparently leave gu packets all over the trail. And take some money for a beer at Phantom Ranch, will ya?
I would attribute this to two factors. First, running on trails saves the body a lot of punishment. I didn't have the hit-by-a-truck feeling that I get after road races. Second, the running is generally at a lower intensity due the the additional distance, especially if you power hike the hills.
The learning is that I can basically insert 50k (or less) trail races into my schedule like I would half marys.
The caveat is that I will need to consistently put in 30-40 MPW, but with EN's new focus on run durability that shouldn't be a problem. This seems counter-intuitive, but this is my n=1.
I would add there is additional supporting data. When I looked up some of the other runners on Ultrasignup that finished around my time, they raced way more in a season than triathletes would. They were often racing 2-4 times per month during the in-season. The dude who won the race came in second at the Moab Trail Marathon the weekend before.