Peter's First 50K Ultramarathon

Peter Noyes

I wrote up a report of my first 50K on my blog below:

http://www.peternoyes.com/posts/Malibu Canyon 50k Race Report

I was supposed to treat it as a training run, but I ended up racing it pretty hard. It was a small race, 81 people did the 50K and I finished 5th overall. It had 6000ft elevation gain. I went 4:59, but the winner went 4:06 ! That guy must be on his way to be a pro or something.

This race is part of a build up to a 50 miler coming up on January 9th. I am now putting in the biggest weekly run volume I ever have with around 60 MPW. I am not my fastest, but I feel like I can go forever. g7uyhygfghfhggfg (My 3-year old just typed that). 

I didn't mention the gear I used in the post:

Shoes: Altra Torin 2.0, I didn't go with trail shoes because there were so many fire roads. I think this was a mistake though, I had traction problems on some of the single track sections.

Hydration: Orange Mud, handheld 20oz. This thing worked out great, high quality bottle that doesn't leak, and very comfortable grip. I hadn't heard of this company until recently, but there stuff gets great reviews. I think I will get one of there quiver packs soon too. I do have a Salomon 5skin set 3 vest I run with in training, but for a race I didn't want to get weighed down by it.

Nutrition: I went with tailwind which is 100 calories per scoop, and 2 scoops per bottle. I carried 2 balloons loosely tied that each had 2 scoops in it. I also had 4 gels. I used salomon shorts with 2 elastic pockets in back to hold the balloons, and I used a "Running Buddy" to hold my gels. 1 gel didn't fit which I had in the orange mud handheld. I started with a full bottle of 200 calories so I had around 1000 calories (200 per hour). I topped off with water at the aid stations and put new powder in every 10 miles.

It was 50 degrees so I ran with arm warmers. I was a little cold at times in the shade, but otherwise it was just about right.

 

tim cronk

Awesome prep for your Avalon 50 not to mention those downhills will prepare you well for Boston... I can't say enough to anyone who will listen if you are going to run Boston find a 15 mile downhill section and train on it... NOT hill repeats but a steady 15 mile downhill run to prepare your quads... Cant wait to see you apply the pacing lessons of this 50k to the 50 miler!

Coach Patrick

Peter, nicely done. I think you need more food than 200 cals per hour for that effort. Sure lap one was a bit fast, but the dropping HR is symptomatic of too light on the calories...I think an improved nutrition plan might really add to your race performance, esp as you move up to 50 miles!

Gabe Peterson

Great race, Peter!  I'm excited to see another ENer going down the ultra path!

A few questions and thoughts:

• You mentioned Tailwind nutrition.  I've heard a lot about it from the Trail Runner Nation podcasts.  I did my 50k basically using triathlon nutrition, except an Uncrustables PB&J I stole from my kids.  How did you like Tailwind?
• As you noted, you went out pretty hot the first half.  I know it's hard, but consider holding back the first half.  I'm guessing this will be even more important at Avalon 50.  More so than marathons, my n=1 experience is that ultras are about execution.  Everyone was running stupid fast the first 20k or so blowing past the aid stations of my ultra, but then I ran them down the second half while they death march shuffled along.
• I don't remember if you used a sodium supplement.  What I've noticed for myself is when my hands feel chalky from the salt build up I need to take an S-Tab.  Otherwise, I start to fade.  Don't know if this is the same for other humans.
• x2 on what Coach P said about taking in more calories.  I set my watch to buzz every 30 minutes and forced myself to choke down nutrition, even when I felt nauseous.  I actually felt better after taking in food.  I drank ~3 ounces per mile from my onboard Gatorade and then load up at the aid stations.  I targeted having a drained 0.5L soft flask to refill at each aid station.
• Consider wearing your running vest for Avalon 50.  That way you can carry a bunch of nutrition that you've trained with and gear for different contingencies.  I brought a minimal first aid kit with blister packs (didn't need them), chaffing cream, and an emergency blanket (it was 27F at race start).  It felt comfortable since I'd done all my long runs wearing it.  It's going to be a long day, so you want to be over prepared for different contingencies.

Congrats again!

Peter Noyes

Thanks everyone,

Yeah, 200 calories is probably light. I will experiment with more. I do like the tailwind, they have a plain flavor that tastes like sweet water. It is also really easy to mix and never clumps.

For Avalon I think I will still go with handheld because I get to use a dropbag at the half way mark. Once I figure out a new nutrition plan and how much I need to carry I will see what the best option is.

Gabe Peterson

Looking forward to learning from you 50-miler experience. Going to shameless steal from it for my 50-miler.

Also, I'll be down in LA for Xmas visiting the wife's family if you want to hook up for an epic trail run.

John Bayone

Great Job Peter,
It sounds like you really put it out there, and fought your way through that second loop.
I think you have a lot of good things to take away from this from pacing to nutrition and can work on these items for your race in January. In the mean time, enjoy some recovery and let the legs get back to normal.

Looking forward to see your next ultra event.
Good luck.

Robert Sabo

Nice work. Congrats on your first Ultra. Looking forward to the progression to the AC 100.

Peter Noyes

Thanks Guys!

@Gabe - I am off work from for 2 weeks starting next week. I have plans on the 23rd and 25th and 26th but otherwise I am pretty open. I am definitely down for an epic run. I want to attack Mt. Wilson at some point. Maybe after Christmas would be good so it will count for the Holiday run challenge!

Gabe Peterson

Mt Wilson would be epic! That was my favorite hike when I lived down there. Never tried to run it, would be a monster. Maybe we can get some of the PTC crew to turn out. I'll PM you my contact info.