Free state 100k, 2014. Viking Warrior Princess: If you can't take the heat, get out of the fire.

My shadow was as black as coal, and there was a shining orb of yellow surrounding it. It was 9:47 am, my skin was burning and my head ached. When I'd gotten to the 10 mile aid station my drop bag was no where to be found. In it was a visor, sunglasses and my specific nutrition.

The temperature climbed to 80 degrees by 10 am, and stayed there until 5:30. I couldn't figure out why I was so hot when I was running on a trail. Isn't trail running supposed to be cooler because of the trees? I looked up into the sky wondering why it was so damn hot and I knew.... There are no leaves yet on the trees-- except the Redbuds (insert sneeze and allergy induced nasal discharge that makes it's way attractively to shorts.)

I was coming off a month + bout of bronchitis after a glorious winter of running in my favorite temps, 20 and Sunny. Even those who like summer running were withering and dropping distances since they just weren't ready to take the heat. 18 dropped distances. 15 finished the 100k and of those 8 were women. But this day, the thought of dropping or dragging ass to miss cut-offs couldn't be further from my mind. It was hot, it was tough and I was grinding it out, running as much as possible and on some twisted level enjoying the absurdity of it all.



"I couldn't decide if I should laugh or cry, so instead I dry heaved. "

Actually I didn't dry heave- -- but it embraces the spirit of the day.

For this race, I did something extra special-- spent 45 minutes the night before trying to get my braids to resemble Lagertha's from the History Channel series, Vikings. It ended up being really fun and much cooler than the wads of French braiding against my head I usually do.

Loop 1: Ran with Emily and Erin. Was fun. We switched off leading. A few times I asked Emily to ease back. A few times Erin asked me to ease back-- but mostly the pace was easy. Got to Land's End. My longtime running buddy Kurt had shirts made. "No wieners for whiners." I ate a wiener. It was yummy. KUS aid station. After doing what I now will call the "cuss"mile, I find out my drop bag that was labeled with my name, number and KUS did not make it to the aid station. (Before the race, I left it "on the other side of the truck" as instructed)  My visor was in there, as was my special nutrition (see bottom of blog for what I used.) 4 hours 16 minutes.

Loop 2: Fine until RWB, but I am running alone. Then it is just hot. I am anxious about not having the drop bag, but grateful I chose to carry my $275 Petzyl NAO in my pack instead of putting in the bag. I have never had a drop bag miss it's mark, so I chucked it up to another bucket list item. Mile 90 took this nice photo of me running along the shoreline.

I finish the cuss mile and find out that my friend Mel, who I had run past at the end of loop 1, relentlessly dug around and found my well-marked drop bag and got it to it's spot. YAY. The next 9 miles are technical with little hills (although the total elevation per loop is around 1100, so not much) and I was baking. I had a headache from the sun, my skin was burning, but again a relentless spirit. The Weiner Whiners loaded my back and bra up with ice and I think it took me an hour to finish the final 2.8 miles to the 40 mile mark. "Sophia , you are soooo going to make the Cut-off." My longtime running buddy Kurt was giving me props. I complimented him on his V-neck (DEEP V). I guess it was the only style in medium....

***Kurt helping Andy Bowman."****

 

Loop 3: "Could I get a pickle? Why are they over there?" "Oh those pickles are for finishers." " Wait, you mean for droppers?" Not to worry, Alex Beecher was moving at 5 minute mile pace to get me my pickle before I took off for loop 3. Emily and Matt laughed with me and wiped the chocolate/avocado remains off of my face. "You look like a little kid. You have food everywhere."  The first 4 miles were like DOG miles. Still. So. Hot. I re-fuel at RWB and proceed to basically black out for about a mile. All of a sudden it was like I was back-- but wondered if I'd crossed the gravel road a half mile after the RWB station.. dazed and confused, I keep on. When I see the arch, I know that I went past it, but cannot remember, no matter how hard I try.

***here's the arch*** That's Mel who got my drop bag to it's home.

I look down at my watch and see that it is now 5:30 and start to feel a bit better, and like running more vigorously. So, I do.

"WALALALALALALALAL" I cried as I got to the Wieners. "Viking Warrior Princess is BAAACK."

Next treat: My friend Erica was at KUS to fluff me up along with Bryan West. Adding fuel to the fire. And just the right kind. Tony Clark seemed to think I was a little weird that I wanted an S-cap on the avocado. We are all weird.

Once it got dark, I put on the high powered headlamp and was grateful the sun was not roasting my pale skin. However, while I've run thousands and thousands of miles at Clinton, I realized, I had never run them in the dark-- and I was quite depleted. So here's the weird stuff... Even though the "hills" are not long and really not that steep, they seem larger, and it's dark. And I have an astigmatism. As I would crest each one, I felt like I was atop the highdive and 5 again, or at the top of a black diamond skiing. Still, each one, I managed to overcome the fear, choose a path and head down like a Kamikaze pilot, grateful that I have dental insurance, since a fall would no doubt knock out my teeth.

Last time through Land's End (Forever Weiners.) and my friend Mark is there too. I continue. Get cheered on by the folks at the campground, fall at mile 61 on a smoother section. Yup, a nice header. I guess the cheering got me fired up. As I come upon a mile marker, I am hoping it says 9, as that's the final marker before the finish-- but it says 8. But I am calm. It was like the final chapter of a book where you couldn't stop turning the pages to find out the ending-- This time, I decided to savor it. It had been a long day. A hot day. A day where I wasn't fighting demons with a useless folding saw, but with my Viking sabre and shield.

It was good to finish, and I did a little spritz and waited for Erin who was a little behind me. She came powering up the hill and crossed the finish! I was so happy to see her finish so strong.

I am so fortunate to have a wealth of running friends. The great thing about a local race is that you know so many people. Many know of your successes and failures, and it makes a day as I had at Free State even more special.

I sent a text to thank Kurt for his 16 hours of volunteering and just for being so great.

"Very proud of you, my friend."-- Kurt.

*NOTE* If you read my blogs for entertainment.. skip this next part, it's a bunch of useful information about race nutrition, but not a very good read if you want to laugh, cry or dry heave.
Mostly, I think I didn't dry heave because I changed up the majority of my nutrition plan. Yes. For race day.

"The definition of insanity is doing the same thing that didn't work and expecting a different result."
I am not sure if it's OCD, but I tend to over dose on things that work for me including race nutrition.
I entered this race with sweet chews making me want to gag. Same with all gels, and Gu Brew or Gu Roctaine (yes, as one friend said, I am an over-achiever even in failure.)
Another bad habit that never brings  good results: Obsessing over things like nutrition problems.

So- I gutted my plan. Not without fear, but without obsessing. I went into the race under the assumption that I'd just do the best I could, keep eating and expect very little. I knew nothing would taste good.

UCan- chocolate recovery
Huma Chia energy gels
raw almonds
Avacados

UCan boasts a slow burning starch that doesn't spike your blood sugar and allows your body to use it's stored fat. I had discussed drinking one pre-race, but decided against it. Fear. Also, at LT100 this summer, I went into it with way too much in my stomach, so I played this safe here.
I did one 200 calorie packet in my Mizuno bottle at mile 21 and carried it with me, another at mile 31 and again at mile 42. I would have done another, but didn't have another. Honestly, I didn't realize how much I would LOVE this stuff. Sippy sip. Yummy yum. (by the way MEB uses it too)
http://generationucan.com/
You can purchase it in KC at Ultramax Sports- who I thank for their excellent information on nutrition strategy and having the product for me.
http://www.yelp.com/biz/ultramax-sports-prairie-village
HUMA chia energy gel : although these are sweet, the apple or mango ones are less syrupy and also give a more gentle rise in blood sugar. Some may not like the texture, but I thought it was great. Also, Chia seeds help with prolonging hydration. Anyway, I liked these a lot. When my drop bag wasn't at the aid station, I grabbed a Hammer gel, and it was pretty gross.
HEED: I actually had packs of Scratch Labs drink mix, in case this race like the two prior I'd done in April were using GU Roctaine or GU Brew both of which upset my tummy. However, Heed has always worked great for me- so I stuck with that.

I've always been a big potato chip/ coke fan, but I had a really good meeting with my friend Erik Bartlett at The Runaround in Joplin where I bought the HUMA. I told him how potato chips on a long run had been helpful, and he just shook his head. He wished he had the new Cricket bars- but they didn't come in until this week. So, I didn't eat a single chip, and maybe one or two cokes. Fortunately , I had boiled 10 pounds of potatoes for the "No wieners for whiners" aid station. NOTE: weenie on lap one tasted magnificent.

I had already purchased avocados, but my friend Grant suggested raw almonds too. Past Sophia would have poo pooed almonds as too dry, but chances of an almond upsetting your stomach is slim and they have fat and protein all in a little nut. They pack great too.

Avocados:  These take some planning. Don't just think packing an avocado means you'll get to eat it. You better also pack a spoon and a knife. Put it all in it's own zip lock bag separate from your other things. I seasoned mine with S-caps and they gave me power.

GEAR:
Shoes: Inspire 10. Flexible and fast amongst the terrain. If it had rained they would have had little traction, but it did not (I still would have worn them). (These are available at all running specialty stores. If you buy them at the store it helps me feed Puccini.)

Skirt: new awesome Jasmyn Skirt by Mizuno in purple ombre. Available locally at http://www.therunningwellstore.com/
Bottle: Clean bottle.. actually pretty easy to carry, and inexpensive so I could pack a bunch.
Headlamp: Petzyl NAO (kind of awkward straps, but it lights up like a fog light.)
Pack: NATHAN VApor. The. Best. Pack . Ever. Available locally at http://www.garrygribbles.com/

Course: The elevation isn't that much-- 1100 per loop-- but the ups cover about half of that terrain. You get the picture. If you walk all the ups, you'll be out there forever. If you can't run technical with an element of poise and courage, you'll be out there forever. If you can't focus for hours on end in varying conditions, you'll be out there forever. Or you'll just drop. And it's not just rocks- there are roots too, which require a different technique. A fellow I had met the weekend before at Gorge Waterfalls, said he felt this course was every bit as tough because of the rocks and roots.

Pacing: I am ok with the faster first loop. I know what it feels like to have gone out too fast. You start to feel stiff and expired. I never felt that, just hot and was mentally solid until the end.

Next time: Flashlight along with headlamp for night-time technical. Do the Ucan recovery the whole time. That stuff's awesome. I used it on my 25 miler the following weekend (at Clinton-- yes, I went back for more..) and it was great.