2012 Croom Fools Run – Part I

Who would have ever thought that bonking on a training run was the best thing that could have ever happened to me in training for the Croom Fools Run.  Since the start of the year I focused solely on mileage and built up to a fairly significant weekly base.  I was pleased with my progress.  My body was responding well. I was staying healthy and uninjured.  I was confident . . . over-confident.  

Then I bonked.  

Less than a month out from Croom on what should have been a routine four hour trail run, I bonked hard.  It was bad but fortunately I was only two miles from the end of the trail when it happened.

I was initially in denial and considered it a fluke.  Luckily, something in the back of my mind kept nagging at me.  There was an element missing from my training, something that if I didn’t address, would result in disaster.  So I read.  I googled.  I jumped into online forums.  I asked questions, lots of questions, of anyone I could find with experience (Thanks Chris and Don!).

What I ultimately discovered was that I was neglecting race nutrition.  I was taking in way too few calories to sustain an entire day of running.  I also learned about the delicate balance between hydration and electrolytes.  I realized I was experiencing an electrolyte deficiency that was just beginning to display symptoms at training distances of 25-30 miles that had I not corrected would have spelled disaster in the race (something I witnessed personally at Mile 43).

I stumbled on an amazing resource for ultra runners – an online community called Trail Runner Nation.  Among other things they have podcasts featuring interviews with experienced ultra runners and experts on subjects like coaching and nutrition for endurance athletes.  I discovered products like Succeed S-Caps (electrolyte pills) and Hammer’s Perpetuem.   I cannot sing the praises enough of both of these products.

In my last few weeks of training I was able to test and tweak my caloric and electrolyte intake.  I nearly doubled the amount of calories I was taking in per hour.  I shunned Gatorade and Gels in favor of a miracle pill that I popped just once or twice an hour.  Bonking was the best thing that could have happened to me and these changes paid off – big time. 

I successfully completed the Croom Fools Run 50 Mile Ultra on Saturday with a time of 11:07:01.

The course is a 15 mile loop hiking trail through the CroomWildlife Management Area, part of the Withlacoochee State Forest in Brooksville, FL.  The 50 mile race included a 5 mile starter loop and 3 full loops around the hiking trail.

Here are the stats:

Race Stats
Starters:           77

Men:                52

Women:           25

Finishers:         61

Finisher ratio:  79%

(Interestingly out of 16 runners that dropped, only one was a woman)

My Stats:

Time:   11:07:01

Pace:    13:20

Overall Place:  39^th

Gender Place:  24^th

Age Group:     10^th

Once again a mid-packer.  Out of 77 starters I practically had the median time.  Am I happy with that?  For my first 50 miler to finish middle of the pack when the pack consisted of athletes capable of running 50 miles – HELL YEAH!

Lap Breakdown

What I like about this chart is that although I slowed down with each loop, I improved significantly relative to the field – from 45^th after the 5 mile starter loop to 20^th for the final 15 miles.

I have so much to say about this race that I know it will turn into a book if I don’t restrain myself.    Suffice it to say for now that the race was an awesome experience.  From the organizer to the volunteers to the route itself.   I’ll post a complete blow by blow in the next few days.

Lessons Learned

After my flirtation with dehydration last weekend, I have been researching summer running strategies.

I read from several sources that runners should strive to limit their weight loss due to dehydration during a workout to no more than 2% of their total body weight.  For me that means 3 to 4 pounds. I have long been in the habit of weighing myself before and after each run and have noticed weight fluctuations of nearly twice that amount after weekend long runs. It’s obvious that I need to significantly increase my fluid intake.

Equally important is the replacement of electrolytes, particularly salt, during long runs. I believe that it was a deficit of electrolytes that caused me to bonk during what should have been an easy run for me last week. In a worst case scenario, hydrating solely with water can result in a condition called hyponatremia, a dilution of electrolytes in the body, that has caused deaths during marathons.

I applied these lessons to a 19 mile run I ran on Saturday in temperatures ranging from 71 to 80 degrees. Over the course of the 3 ½ hour run I consumed 82 ounces of fluids. I also inverted the ratio of Gatorade and water that I usually consume. Over the past few months I have been either drinking water alone or a combination of about 75% water and 25% Gatorade. This week it was 75% Gatorade and 25% water.

The result was a successful run completed without any walking. While I was tired at the end of the run, it was not even close to the exhaustion I felt after only 10 miles last week. I lost about 3 pounds, right on target with the 2% goal, and I only suffered some of the more minor symptoms of dehydration. While the volume of fluids was right on target, I think I will be able to cut back a little on the amount of Gatorade. Towards the end of the run it started to feel like I was drinking syrup. I also intend to check out other sources for electrolytes besides a sports drink.  I recently read a good recommendation for NUUN tablets over on the cool running forums.

It will take some experimentation to perfect these hydration strategies, but I think they will safely get me through the summer running season.