Keys to Finishing a 100 Mile Race

After a successful Bighorn 100 mile mountain run in 22:04 and a top-10 finish, I finally felt like I knew what I was doing at the 100 mile distance. I made some mistakes that could've cost me my race, but I was able to overcome them and that's where long races get really interesting. Hopefully I can share something here that will be helpful to other ultra runners looking to tackle a 100 miler.

There are 2 keys to running a 100 mile race:
1) fueling
2) pacing

Fueling:

"It’s not about fitness. Everybody is fit, but it’s who can eat, drink, fuel, and get from the start to the finish—those are the guys that win.”
-Mike Aish, ultra runner

Calories:

I try to eat 200-300 calories every hour.

I like to drink a combination of Carbo-pro + water in my bottles and to have a variety of gel flavors to eat.

Carbo-pro is a flavorless powder with 100 calories and 25 grams carbs per scoop. Powerbar gels are currently my favorite gels because they have 110-120 calories, 200 mg of sodium, and 27g carbs. They are more liquid-like than GU or Hammer gels, and when they get cold they aren’t as firm to eat. I also like e-Gels, which have 150 calories and 230 mg of sodium.

If I have a crew at the race, I'll have them bring Ensure to each crew access point because liquid calories go down easily and quickly.



I find that both E-gels and Powerbar gels go down quickly during the night time when my stomach tends to revolt. I like a variety of sweet and sour flavored gels like chocolate for sweet and green apple or tangerine for sour. The balance allows me to avoid getting so sick of them.

I try to eat some solid foods early in a race, like granola bars, bananas, salted potatoes and whatever else they have at the aid stations that won't make me puke, but I generally move to a gel and liquid-only diet later on when my stomach is sensitive and I need calories quickly.

Whatever you're consuming, check out the calories and the carbs on the label. A rule of thumb I use when choosing a fuel source that will provide energy quickly is 25g carbs per 100 calories.

Salt:

I like Salt Stick caps with 215 mg sodium and a blend of 4 other electrolytes, or Succeed S! Caps with a massive 341 mg sodium and 21 mg potassium. I'll take one tab every 1-2 hours in the 60-80F degree days, and 2+ tabs if it’s hotter than that. At night, try some chicken broth for salt and warmth -- it's glorious when available.

Below is a pic of my secret weapon: the tiny plastic container. I keep enough salt tabs, gas-x, tums, and tylenol for 30 hours of running in this little gem and it's always on me during a race. No sharp edges to cut/chafe either.



Hydration:

I down 30-40 oz of water every hour if it's 60-80F. A bit less if it's colder and 50 oz or so if hotter. My target when I get 'running brain' aka 'the dumz' is to drink one and a half 22oz handhelds or two 17oz Salomon soft flasks every hour.

Ultimate Direction AK vest with two 17oz soft flasks on Redcloud Peak

We are each an experiment of one. Use your long training runs to experiment with different amounts of water.

Pacing:

"Let 'em all go"
-Me

Patience is key to pacing 100s, and you can ruin your race in the first 25 miles by running too fast.

Nobody wins a 100 in the first 25, but plenty have lost their race there. I've tried going out hard and hanging on, and afterward I vowed never to try that again. Recently, I've started using a HR monitor to keep close tabs on my effort, especially early in the race.

Bighorn 100 start. Currently in 50th place.

It is true that a 100 mile race begins at mile 75. If you can be patient at the start and hold a strong effort during the last 25 miles, then you have nailed the 100 mile distance. Most people will blow up between the 65-80 mile mark. I’ll venture that most runners blow up because of two reasons:

1. Not taking in enough calories and fluids
2. Going out too hard

Good news: these are fixable problems!

Heart Rate Method:

I’ve started wearing a heart rate monitor during races in order to keep myself from going out too fast, firing up the engines too soon, and blowing up. During training, I’ve figured out that I can run all day at 130-138 bpm. If I’m going up short hills then I can hold a 138-145 bpm effort, but if I’m running up any longer hills and I’m hovering in that higher HR zone, then I’m sure to explode at the end of the race.

There is no shame in hiking hills in order to keep your effort/HR low. Make it a fast hike and you can smash your mountain 100.

Matchstick Analogy:

Coach Jorge Martinez (E3 Training Solutions) uses the matchstick analogy regarding pacing, which goes as follows. Your body is a box of matchsticks, and there is a finite number of matchsticks in the box. Every time you spike your effort, you burn a matchstick. And when you run out of matchsticks, you have nothing to light your fire.

When you go too hard uphill or down, you burn a matchstick. When you pass someone too fast, or try to keep their faster pace when it's not your pace, you burn a matchstick. Matchsticks are valuable tools, and they should be saved for when they're most needed, like the last 25 miles of a race.

Bonus: Gear Stuff

Gear I like:

Ultimate Direction AK Race Vest 2.0
17oz Salomon soft flasks
Buff headwear
Garmin Forerunner 310XT w/ heart rate monitor
Nathan Quickdraw Plus
Petzl MYO RXP headlamp

Shoes I like:

Pearl Izumi Trail N2
Adidas Adios Boost
Salomon S-lab Sense 3 Ultra Softground
La Sportiva Helios
La Sportiva Vertical K
Montrail Rogue Fly
Hoka Bondi Speed

Moment of zen:

Why run 100 miles? Because nobody hires you to do it, nobody can fire you from it, nobody can tell you that you don't have the degree to do it, you just go out there and figure out how you can do it.

Ultimate Direction Jenny Ultra Vest Review

I am in love with a hydration pack. I didn't think it was possible- but then the UD Jenny pack came into my life and my shoulders, diaphragm and back are all happy again after every long run. I have been running with the Nathan HPL for the last 2 years. The Nathan pack fits well and doesn't bounce or slosh, but I could never get it to feel secure across my chest without pinching my breath or irritating the crap out of my shoulders/trapezius muscles. I dealt with it though, because the only other options with more than one front buckle were Salomon packs that were out of my price range.

This season, both Nathan and Ultimate Direction have stepped up their game and have introduced quite a few nice packs. At first, I really wanted the Nathan Vapor Shape due to it's amazing storage capacity. However, when trying it on at the store, even the smallest women's size cinched down as much as it would go still left way too much space and would not fit snugly. The sizing chart online even says 31-36 compared to UD XS/S which is 26-38.  I then tried on UD's Jenny pack and it instantly felt right- like a nice hug.

Why I'm in love:
1. The most critical reason for needing a new pack was that I needed to have 2 buckles in front. I realized that the main issue I had with the Nathan pack was that it only had 1 buckle up front and in order for me to make it feel snug and not bounce around, it ended up putting too much pressure on my chest/diaphragm and made it hard to breath. The Jenny pack solves this with 2 buckles, and they are both moveable so I can get them in the optimal position to not restrict my breathing.

2. It comes in 2 sizes, so the XS/S actually fist a small/skinny runner without it having to be cinched as tight as it can go, so I have options to make it tighter or bigger. Measuring my chest around my diaphragm/rib cage is 26.5" and around my "boobs" (ha) is 30". The XS/S fits very well and would fit someone even smaller if need be.

3. The bottle holders on the front counter balance the weight so that the entire pack is evenly distributed across my shoulders, and I never feel like my trapezius muscles are going to explode. With a hydration pack that only has a bladder in back, it seems to put too much pressure on my shoulders/traps and I am always sore by the end of a run. This also adversely affects my breathing. I was nervous at first about water bottles on my chest but I haven't even noticed them. Well- that's not true- I do see them, which reminds me to drink and I've been better hydrated this past month then I have been in a while!

The two bottles up front don't hurt and they remind me to drink!

4. It's pretty :) I don't like overly girl things, so the purple strikes a nice balance of feminine yet non-girly.

5. The flexibility of storage is amazing. There are 4 pockets in front- 2 for water bottles (but they can also hold Gu or a knife if you're scared of mountain lions like I am), a zipper pocket for my phone (fits the iPhone 5s with a case on it), and another velcro pocket that can fit at least 3 Gu's and my chapstick. In the back, there are 2 main pockets. One pocket has bungee cords that can secure a bladder. The other pocket has been perfect for stashing my jacket and gloves, as well as additional food. The amount of stuff I've fit in this pack is amazing, considering how lightweight it is when empty. It also has a key pocket and extra bungees on the outside of the pack in case you want to strap more gear to your back.

6. I love how high up on my back it sits. It almost sits between my shoulder blades it's so high! This again takes the pressure off of my shoulders and makes it easier to breath overall.

It sits in a perfect location on my back. And it matches my shirt AND shoes!

I have now run with this pack for 3 weeks and have no complaints. I even used it while riding my bike! (Well, we rode 12 miles to then go run 12 miles of the Colorado trail)

I have used a bladder in the additional storage pocket on multiple occasions and have been very happy with how it felt. On each of those runs I also counter balanced the bladder by having an additional bottle up front and that seems to help a lot. The only thing to know about using a bladder is that it loads from the side, so there is no easy access to the top of the bladder. The only time I think this would be an issue would be during a race, but it is something to consider.

Right now this is my favorite piece of gear!

Gear Review: Brooks LSD Jacket

An essential article of clothing for every trail runner

Our awesome jackets. And the awesome mountains. The wind was gusting at 30-40mph in this picture- check out my arm!

Within a month of moving to Colorado, I experienced first hand the craziness of mountain weather. In July, I left my house when it was sunny and 70, and by the time I was halfway up North Table Mountain, a storm blasted in, dropping the temps 30 degrees and pelting me with hail. Although the storm was brief, it reminded me that layering is critical out here, as well as leaving the house prepared. Since I didn't own a good lightweight jacket at the time, I started looking around. I remembered that a friend of mine in Michigan used to wear her Brooks LSD jacket on the coldest of our frigid early morning runs, so when I found out the jacket also weighs in at 4.3 ounces (size medium), and packs into its own pocket, I knew this was the one for me.

Jon loves his Brooks LSD jacket as well at 14,000+ feet

The old adage "there is no such thing as bad weather, just poor clothing choices" comes to mind whenever I'm getting ready to head out for a run. The Brooks LSD jacket's lightweight portability gives you something most jackets don't have -- the ability to take it off and stow it away, or to bring it for a run, just in case. With proper layering (something like UnderArmor cold gear), this would even make a great winter jacket, cutting down on the windchill effect while not causing you to overheat. I've worn this jacket in 40mph wind gusts, and wind chill temps in the low 20s, with only a light long sleeve running shirt underneath.

After living here and wearing this jacket for 3 months, I can say that this is the most useful article of clothing I own. Whenever I head out for a run with a storm brewing on the front range, I shove this little jacket into my waist belt, and if the temperature drops or it starts raining I can get it out and put it on without breaking stride.

It packs down so small! In it's own little pocket, too!

My little jacket-pouch inside my Salomon waist belt

On every 14er we've climbed this summer, this was the crucial piece of warm clothing on which I've relied. I often wear a sleeveless tank with shorts or capris, and then when we break treeline I put on my Brooks LSD jacket and stay warm on the summit, even on the windiest days.

I have an additional shirt around my waist, since my jacket is so warm. I'm only wearing a tank top underneath, and it was probably 35 degrees on the summit

This was the coldest hike we've done. Ryan is wearing sweatpants over his running tights. He didn't yet own his jacket, or else he'd be wearing it

Before purchasing this jacket, it's helpful to know that there are no side pockets. The only pocket is the one the jacket packs into. I believe the logic behind this is that if there was more material for pockets, it would no longer be lightweight. Personally, I don't use side pockets while running. I have other ways of carrying my phone, gels, and water that don't jostle as much as they would in a pocket. For my use, the pack-ability and lightweight qualities far outweigh the utility of additional pockets.

The Brooks LSD Jacket is considered water-resistant. I've only worn it in the pouring rain once (when Colorado was flooding) so maybe that weather was a bit extreme, but it only kept water out for about 5 minutes. Despite owning the jacket for over 3 months, I haven't had the opportunity to test it in a light rain. I did not get it to function as a rain jacket, though, because it is almost impossible to have a breathable, yet water proof jacket, since those two qualities are opposites. I choose breathe-ability.

I have also found that due to its superior abilities at stopping the wind, it is quite warm- especially compared to how lightweight the material is. For me, since I heat up really quickly, I don't put it on until the temperature drops below 40, or the wind picks up a lot, because it is just that warm! Ryan can wear it in temps up to 50 degrees, but he is always colder than I am when running in the cold. For reference, when we hiked Bierstadt- everyone else (aside from Ryan and Jon) had on pants and winter jackets, while I was running around in tiny shorts, a tank top, and this jacket.

Everyone else on the mountain thought I was nuts….I was warm!

Hood: The jacket also has a really nice hood that adjusts in the back, so you don't have any strings in your face. The only negative about the entire jacket is that the hood doesn't have a pocket or any way to tuck it away when not in use. Occasionally it will flap around in the wind, but it usually stays in place when just running.

Ryan unwittingly demonstrating the hood of his Brooks Jacket

Sizing: I bought a women's medium (5'6", 110lbs, long legs). I have extremely long arms with a thin frame, and I have only a few running clothes that have sleeves long enough to cover my wrists. The medium actually fits quite well, and is only a little bit baggy, but since the jacket has a waist-cinch, I can adjust it to fit nearly perfectly. On the windiest days, it will occasionally balloon (see the first picture), but I would much rather have it fit over my long sleeve running shirts, and cover my entire torso down to my butt. Until I can find a tailor to make clothes for my freakish body, I've learned how to deal with funky fits.

Ryan (5'10", 135lbs, long torso)  has a men's medium, due to the fact that his torso starts at his ears and ends at his ankles. Happily, it covers his entire torso, and is only slightly baggy. He may have been able to get a small, but I'm still convinced it would've been too short on him.

This snazzy jacket….

…fits into this tiny pouch

And finally, here is the Brooks LSD jacket in use, on an extremely windy day in Rocky Mountain National Park:


Pros:
- Lightweight
- Packs into its own pocket for easy portability
- Great warmth to weight ratio
- Wind resistant
- Great for layering
- It has a hood for additional protection against the elements

Cons:
- The fit is slightly baggy (but this also means it may fit over more clothing in colder weather)
- The hood should either be removable, or have a way to tuck it in
- Probably wouldn't do to well in heavy rain- it is only water resistant

Overall rating: 9.5/10 (If the hood were stow-able, it would be a 10)