Traci Falbo Ultra Runner

Kettle Moraine 100: Running on Unrecovered Legs

Kettle Moraine 100 wasn’t on my radar for the year. My original plan was to run at the 24-Hour World Championships in the Czech Republic June 21-22. When it was canceled, I looked for a substitute race and decided on Kettle. I have always wanted to run it, but it was only three weeks after the Keys 100.

This was to be my 3rd 100 milers since Umstead in early April. I learned WHAT NOT TO DO with quick turnarounds between 100’s during the Grand Slam of Ultrarunning last year.

My Slam downfall was not resting enough between Slam races. I found out my body likes to rest after a long race. So, this year, my new regimen is to take a week off after a 100 miler.

I went into Kettle with optimism, questionable legs, and the following goals:

1. Run 18:11 (the course record is 18:12 from 1998).
2. Win (people say it’s not all about placement, but I PR’d at Umstead and the Keys and got my butt handed to me by two phenomenal runners, ending with 2nd place in both races). I WANTED that HUGE Copper Kettle!! It’s super cool!
3. Run 20:25 (the master’s course record is 20:26 from 2009)
4. Not to get lost. I read the course description and have heard others have gotten lost in the past. I hate getting lost. I got lost for over an hour at Wasatch last year, and it brought me down mentally.
5. Run Smart and Run Happy.

I was hoping to get in Friday to pick up my packet and find the start line. It’s always good to know where you are going on race day. However, my daughter made it to the state track meet in Indiana with her 4×800 team!!

I was so excited for her and her teammates. Unfortunately, my pre-race plans had to change, as my daughter’s race started at 4:15 pm in Bloomington, IN, on Friday (a 6-hour drive from the Kettle start). I wouldn’t miss her race!

We drove up and watched her team smash the school record for the 3rd time this year and finish 19th in the state (they were ranked 26th coming in). This meant a long drive starting at 5 pm with a quick stop to get Fazoli’s to go.

We got in around 11, settled, and set the alarm for 4 am. I wanted to leave the hotel in Janesville by 4:40 am to get to the start by 5:15 am, in time to get my packet, chip, and take care of pre-race business 🙂

Even though my Garmin didn’t recognize the road from Janesville to the race for about 10 minutes, we made it there by 5:20. I ended up with plenty of time to get ready. Race Directors Timo and Jason were laid back and hilarious.

There was a 10-minute no-nonsense, comedic race briefing. Timo drew a shaving cream arrow on Jason’s back to illustrate the course markings. Jason promptly laid prone on the ground to demonstrate for full effect. I don’t know if it was just because I was low on sleep or what, but I laughed hysterically. I wouldn’t say I like briefings that go on for hours without really telling you anything. This was perfect.

A little low on sleep, and a little unsure of my legs, I started at a pace I thought was conservative (at least for my usual going out too fast style). I ran with two guys: Kyle Curtin, who was running his 3rd 100 miler, and Bruce Udell, a local masters runner. We all talked for several miles and enjoyed the temps in the lower 60’s while they lasted.

I was enjoying the trails and single track again. I rarely run trails, so the novelty of being in the woods with wildflowers and wildlife was distracting me from my cruddy feeling legs. I was feeling my 3rd 100 miler in 10 weeks and had flashbacks of Leadville last year. I kept pushing aside those thoughts, knowing I was on a more forgiving course better suited my running style. After all, negative thoughts don’t help me run happy 🙂

As I said in my goals, I was nervous about getting lost, so I made a cheat sheet days before the race with a list of all the warnings of where someone might go off course. I had the 8-1/2 x 11 piece of paper in a Ziploc in my pocket with mile markers and descriptive details. I got past the two major places where one could easily go off course. It was marked incredibly well. So, I never referred back to my cheat sheet after that.

The hardest part of this course was pretty flat. There was a meadow approximately 6-7 miles long. It’s an area where you run through meadows with ankle-high grass. I averaged good times in that section, but it was hot and humid. I was surprised that it felt sooo hot at just 9 am.

At the end of the meadow area, I met my crew and told them I was ready to get ice in my water bottle and start getting an ice bandana around my neck. I would definitely need to be cool when I went back through that area 10-11 miles later. (The Kettle Moraine course consists of two out and back sections, the first of which is 100K).

I was good about taking in nutrition like clockwork. Sometimes, I get distracted and lose track of time, but my legs felt heavy, and I knew I had to be smart and shove in the calories like a good girl. I took in a Hammer gel every 30 min and started taking my Anti-fatigue caps and Race Cap Supreme supplements every hour once I hit the 2-hour mark.

My crew was concerned about my salt, so they kept shoving Honey Mustard Pringles at me. They tasted good, so I ate them. Sometimes, I have random thoughts while I run. This race was no different. I had a Pringle random moment. As I left an aid station with Pringles in hand, I ate them two at a time while running.

So, I could breathe, eat, and run, my mouth was partially open, and Pringle chunks flew left and right. It made me chuckle as I heard my husband’s voice in my head telling the kids to chew with their mouths closed.

I was glad my back was to my crew, and I met my husband before the world of ultras where sanitation, manners, and cleanliness takes a backseat 🙂 An ultra would surely not be a great first impression.

Finally, after the turnaround at mile 31ish, my legs weren’t a thought anymore. I guess my 31-mile warm-up and the fact that the 2nd girl was only 1.5 miles back made me forget how tired my legs were. I wanted to increase the distance between her and me and knew I just had to continue to be smart. I made sure to keep iced down (bandana and hat) and got ice and water at every aid station, including the unmanned ones.

I turned on my iPod and enjoyed the section back to the start/finish. My only annoyance was the horseflies and mosquitoes that bit at me. I had put bug spray on, but that didn’t seem to phase them. As I got closer to the start/finish, I started counting the guys coming back to me.

I figured I was in the top 10 overall, making me feel good. But, there were still 38 miles to go…still a long way, I reminded myself. I turned around and made a mental note of what the mileage was on my Garmin. I passed the 2nd girl about 3 miles out, meaning I was about 6 miles ahead. I had gained 4.5 miles on her in the last 31 miles. I was glad my lead had increased but was still chasing the course record.

So, I hammered on. The following section was rocky and rooty after turning at the Confusion Point intersection for the third time. It was a beautiful trail section, but I was pretty sure it would be my demise on the way back in the dark. I had already fallen at least three times due to being too lazy to pick up my feet.

I was looking forward to picking up my pacer at 77.4. My friend Jeff was there crewing with my husband Mike all day and would run with me for that last 23. I was getting tired of my iPod and was ready for some company. I was also really looking forward to getting bug spray, which I had stupidly turned down earlier. The horseflies were eating my head, and the mosquitoes were biting anytime I slowed to walk.

I thought it would be good encouragement to keep myself going if I denied bug spray earlier…that way, if I wanted to walk, I would get eaten up, and it would make me run. However, I was annoyed by getting chomped on and was ready to submit to a 2nd spray down for the day.

At the 77.4-mile aid station, I changed shoes and socks, got sprayed down, picked up my awesome, new Coast headlamp (which is super bright), and we were on our way. I looked at my watch and saw that the course record was slipping away.

OK, I thought, all of your other goals are still in reach…focus! My heavy legs caused me to fall several times on the way to the Rice Lake turn around. My “happy” left me after my 3rd and hardest fall in just the last 3 miles. I landed hard on my right shoulder, and bad words spewed forth from my mouth.

I asked Jeff how far to the turnaround, but he didn’t know. He kept telling me different leg distances that we had left. I just wanted to know where the turnaround was. Finally, another runner came back and gave me the information I wanted…one more mile to the turnaround.

Rice Lake was mentally lifting for me. We were on our way back with less than 20 to go. I made a mental note of the mileage to see where I was about girl #2. Jeff was great. He knew I was tired and let me walk the hills without much hassling. Every time we got to the flats, he’d said, “Let’s go.”

I was generally obedient and started running again. It was the perfect amount of pushing. The further we got from Rice Lake, the better I felt not having seen girl #2. Around 3.5 back, we passed her. I had gained another mile. She had to be at least 70 minutes back, and we only had 15 miles to go.

We were almost back to my last trip around Confusion Point when I saw Cynthia. We stopped and talked briefly. She congratulated me on being 1st female and gave me the bad news that a mutual friend of ours DNF’d after being taken out by the heat coming back across the meadow section.

She had run with him, trying to help him get his first 100-mile finish, but finally had to leave him. We headed out in separate directions. I only had 8 miles to go. I saw my husband at one more aid station, getting more Pringles and bananas—time to get it done.

I came through at 19:16:05, 7th overall and 1st female. Goals met 2-4 and sort of #5 🙂 I feel like the course record was a do-able goal if I wasn’t coming off the Keys 100. I may have to try again next year! I was awarded my Kettle and buckle by the RD, Timo, self-proclaimed Mayor of Wisconsin 🙂 All in all, I was happy with the race given the state of my body. Time for a needed rest and a good burger!

(You can search these terms to learn more: kettle moraine 100 mile; kettle moraine 50 mile run; wisconsin 100 mile race; kettle moraine 100 results…)

Also Read:

• Umstead 100
• Marathon Race Results
• Steamtown Marathon
• Burning River 100

Umstead 100 – Race Report: How I beat Hal Koerner?

Pre-race Goals:

1. Finish
2. Run Happy (more to follow)
3. Run Smart (more to follow)
4. Break 17 hours
5. Break 16 hours

Whenever I run, I always set goals for myself. I always set high-reaching goals. I feel that goals are what keep me to keep pushing myself. This year, however, one of my common themes for every race will be Goal #2 & Goal #3. So, I will evaluate Umstead 100 in terms of my goals.

Goal #1:

Finish. Check the Box!! WooHoo. I always set a goal that I think is accomplishable, and since I have yet to DNF in any of the 100+ marathons and ultras I have done, Finish is always my first goal.

Goal #2:

Run Happy. We all run and see various runners: serious, focused, happy, angry, etc. Those of you who know me know that as the race progresses, I am sometimes all of those emotions in one race, often ending in the land of grumpy-bitchy. I have been known to throw out some sailor phrases and once or twice have reenacted some toddler behaviors.

However, I want to be happy the whole way through the race. It is a goal that I think is a worthwhile goal to do well this year. If I can be positive and happy, the race will go better mentally, and thus, better physically. Ideally, this would end in a better race result.

More importantly, I would like to keep those closest to me happy and feeling appreciated (it would also save me from profusely apologizing after the race). As many of you who have done ultras know, our crew (mostly family and friends) take the brunt of what we can dish out when we are spent, and our filters are gone.

So, how’d I do at Umstead…I give myself a B/B+. I was happy most of the day but said a bad word twice (once for good and once for evil). I said it in the wrong way when my training partner/crew/pacer Jeff told me that a small incline I was walking was not a hill. I was on loop 7 (Umstead is a 12.5-mile loop that you run eight times), and any incline is a hill. I previously told him that I wanted a gel on the next long hill we would walk. He meant to say that this was not my gel hill.

All I heard was “this is not a hill”, which my brain processed as “why are you walking this hill, you lazy batch”. So, I smacked my friends’ arm and said F*** you…(Not Happy). That was my worst moment in the race. I apologized within the next mile. I said it was a good way (the F*** word is a word I am truly trying not to say, and it can never really be used in a good way) at the end when I ended up with a new PR in the low 16’s; “F*** Yeah!”, I said as I crossed the finish line. Not so good. I immediately started feeling bad (hoping as a mother that I didn’t teach a child possibly in the crowd a new word) as soon as it came out of my mouth.

Goal #3:

Run Smart. I am older, should be wiser, but usually am not. I am a marathon pacer who can tick even splits like a metronome. But, when I put on a bib to race, I often go out waaayyyyy too hard and die at the end (which is not helpful to Goal #2). So, I am trying this year to have a plan, a smart one, and to stick to it! I wanted to do 1:55-1:59 loops for my ultimate goal of sub-16.

So, how’d I do at Umstead?… I give myself an A-. My splits were: 1:53, 1:52, 1:53, 2:04, 2:07, 2:04, 2:09, and 2:10. I was pretty pleased. I went out a little fast, but not awful.

Loop 1 & 2:

I talked with Mike and another Umstead veteran, Duran.

We all had similar goals and enjoyed each others’ company, so we ran together for the first few hours.

Loop 3:

Duran went ahead, and Mike was behind, so I turned on my iPod and be-bopped to Cheap Trick, Avril Lavigne, and Katy Perry.

Loop 4:

I was having a rough time. Aunt Flo came today uninvited; I had diarrhea for some unknown reason and had a headache.

I started thinking about why I do 100’s and how, like Ian Sharman, I sometimes wish I was a good 5K runner so that I could be done. Umstead allows a runner to drop to an “official 50-mile finish”. It is enticing. Both years at Umstead (2012 and this year), loop 4 was my worst mentally because I thought about how I could be done, go back to the hotel, shower, go out to eat, etc. I asked if Jeff would pace me for loop five instead of 7.

Loop 5

Jeff helped me screw my head back on the right and refocused. I remembered that I was carrying Tylenol and Imodium in my pocket and took them. My headache started improving immediately, and after 5 Immodium (yes…one pill over recommended dosage), sometimes into loop 6, my diarrhea was gone.

Loop 6

I heard that this girl at the 2nd main aid station was a new 2014 USA 24-Hour team member and had just qualified in March, which is why she wasn’t running today. Cool! I thought. I hope she is there the next time I come around.

Loop 7:

Jeff came back out with me, and I was happy (I got to meet my new teammate, Shannon Johnstone-reason I have my hand outstretched in the picture-was introducing myself) until later in the loop, Jeff told me an incline wasn’t a hill.

Loop 8:

Hilarious volunteer pacer (also named Jeff) made me laugh and lied to me profusely, which is just what I needed to keep me going….so excited to accomplish Goal #4

Goal #4:

Break 17 hours: 16:16 wooHOO!!

Goal #5:

Break 16 hours: not quite, but I will keep reaching.

Bonus Goal:

Beat Hal Koerner. Okay…so it doesn’t count. Hal did six laps and dropped to the 50-mile Finish. He had run a lot recently and didn’t push through the 100 finish. This was not an original goal because it is just SLIGHTLY UNREALISTIC, but I have to say it was motivating when someone told me towards the end that Hal had dropped, and all I had to do to beat Hal was to finish. 🙂

All in all. It was a great race, which I feel good and proud about. I have been too critical of myself to feel that way most days. Umstead is a well-run race! Runners and crew are catered to like royalty. Food is plentiful and unique (spare ribs, pizza, hamburgers, french toast, brisket, meatball subs aside from the regular fare). The medical staff is phenomenal; a HUGE shout out to Guido Ferrari, the doctor who has taken such fantastic over-the-top care of me both years! The volunteers outnumber the runners and are lovely!

Result: 4th Overall, 2nd Chick 16:16…I’ll take it!!

Hammer Products Used:

Race Day Boost, Race Caps Supreme, Anti-Fatigue Caps, Fizz, Perpetuum, Gels, Recoverite.

Also Read:

• Steamtown Marathon
• Marathon Race Results
• Burning River 100

Marathon Race Results

2018 Races:

• Long Haul 50k (1/13):

1st Overall, Course Record 4:08 (FL)

• Jackpot 100 Mile National Road Championship (2/18):

1st Female, 3rd Overall, Course Record 17:03 (NV)

2017 Races:

• Backside Trail Marathon (4/30):

1st Female 4:13 (KY)

• Kentucky Derby Festival Marathon (4/29):

9th Female 3:20 (KY)

• Carmel Marathon (4/22):

3rd Female 3:18 (IN)

• Yamacraw 50k (4/8):

1st Female 5:42 (KY)

• Land Between the Lakes 60k (3/11):

2nd Female (5:40) (KY)

• Black Canyon (2/18):

13th Female 13:02 (AZ)

2016 Races:

• IAU World Championship 100k & World Masters 100k (11/27):

16th Female/1st 45-49 (8:10) Los Alcazares, Spain

• Steamtown Marathon (10/9):

5th Female (2:59:02) PA

• Burning River 100 Miler (8/6):

1st Female (19:16) OH

• Comrades Marathon (5/29):

18th Female (7:19) Durban, South Africa

• Mad City 100k National Championships (4/9):

1st Female (8:27) WI

• The Phoenix Marathon (2/27):

8th Female (3:03) AZ

2015 Races

• Rocket City Marathon (12/12/15):

1st masters female, 3:11, Huntsville, AL

• Harpeth Hills Flying Monkey Marathon (11/22/15):

1st female, 3:18, Nashville, TN

• Tunnel Hill 50 Miler (11/14/15):

2nd female, 6:45, Vienna, IL

• Yeti Snakebite 50k (8/30/15):

1st female, 4:47, Lithia Springs, GA

• Blister in the Sun Marathon (8/2/15):

1st female, (20th marathon win) 3:29, Cookeville, TN

• IAU 24 Hour World Championships (4/11 & 12/15):

2nd Female (Silver Medal), 148.9675 miles, Torino, ITALY

• Land Between the Lakes 60k (3/14/15):

1st Female, 5:37:58, Grand Rivers, KY

• Bandera 100k 1st Masters USATF (1/10/15):

6th USATF female, 12:30:49, Bandera, TX

2014 Races:

• Desert Solstice 24 Hours (12/13-14):

15:53 100 mile split, 147.676 miles (4th on the Top 10 North American List of All-Time List for 100 miles) AZ

• Tunnel Hill 100 (11/15/14):

1st Overall, American Trail 100 Mile Record, (4th on the Top 10 North American List of All-Time List for 100 miles) (14:45) IL

• GMAA (10/12/14):

16th Overall, 1st Female (3:17) VT

• Six Days in the Dome (8/4-8/6):

1st Overall, American Record, Indoor Track World Record (242.093) AK

• Kettle Moraine 100 Miler (6/7):

7th Overall, 1st Female (19:16) WI

• Keys 100 Miler (5/17):

3rd Overall, 2nd Female (15:35) FL

• Umstead 100 Miler (4/5):

4th Overall, 2nd Female (16:16) NC

• Land Between the Lakes 50 miler (3/8):

9th Overall, 2nd Female (8:16) KY

• Destin 50 miler (2/16):

5th Overall, 1st Female (7:42-Course Record) FL

2013 Races:

• Vermont 100 Miler (7/20):

13th Overall, 2nd Female (19:13) VT

• Hawthorn 12 hour (6/8):

7th Overall, 2nd Female (62.0 miles) IN

• Bernheim Trail Marathon (6/1):

13th Overall, 1st Female (4:45) KY

• 24 Hour World Championships (5/11):

39th Overall, 4th Female 142.730 miles (6th on the Top 10 North American List of All-Time List for 24 Hour)

NETHERLANDS:

• Backside Trail Marathon (4/28):

1st Overall (3:52) KY

• Land Between the Lakes 50 miler (3/9):

7th Overall, 2nd Female (7:49) KY

• Freedom Park 24 Hour (12/31/12):

1st Overall, 137.98 miles NC

2012 Races:

• Otter Creek Trail Marathon (12/15):

7th Overall, 1st Female (4:12) KY

• Pilgrim Pacer Marathon (11/10):

4th Overall, 1st Female (3:24) KS

• Day of the Tread Marathon (10/28):

5th Overall, 1st Female (3:25) NM

• Tussey Mountainback USATF Championship 50 miler (10/21):

10th Overall, 2nd Female (7:09)

• Hawthorn 12 hour (6/9):

1st Overall CR-overall (71.2 miles) IN

• Casper Marathon (6/3):

11th Overall, 1st Female (3:26) WY

• Umstead 100 Miler (3/31):

8th Overall, 1st Female (17:02) NC

• Land Between the Lakes Marathon (3/10):

6th Overall, 1st Female (3:38) KY

• Carl Touchstone 50K (3/3):

4th Overall, 1st Female (4:40) MS

• Louisville Lovin’ the Hills 50K (2/11):

17th Overall, 1st Female (6:23) KY

• Planet Adventure Winter Trail Marathon (1/28):

9th Overall, 1st Female (4:43) IN

2011 Races:

• Cajun Coyote 100 miler (12/3):

4th Overall, 1st Female (20:38) LA

• Harpeth Hills Flying Monkey Marathon (11/20):

7th Overall, 1st Female (3:13) TN

• Des Plaines 50 miler (10/22):

5th Overall, 1st Female (7:02) IL

• North Country Trail Marathon (8/27):

9th Overall, 1st Female (3:38) MI

• Extra Terrestrial Full Moon Midnight Marathon (8/14):

6th Overall, 1st Female (3:29) NV

• Grand Island Trail Marathon (7/30):

14th Overall, 1st Female (3:20) MI

• Big Island International Marathon (3/20):

10th Overall, 1st Female (3:14) HI

• B & A Trail Marathon (3/6):

18th Overall, 1st Female (3:16) MD

• Lost Dutchman Marathon (2/20):

21st Overall, 1st Female (3:07) AZ

2010 Races:

• Baton Rouge Beach Marathon (12/4):

11th Overall, 1st Female (3:14) LA

• Harpeth Hills Flying Monkey Marathon (11/20):

10th Overall, 1st Female (3:21) TN

• Flatlanders Marathon/50K (7/11):

1st Female & CR (3:40/4:35) NC

See Also:

• Steamtown Marathon: I got my PR, Where can you get yours?
• Burning River 100: Newbie Lessons 101: Revisited!

Steamtown Marathon: I got my PR…Where can you get yours?!

Finally! I broke 3 hours in a marathon! It has been one of my “original” goals in the running for a long time. I crossed the mat, seeing 2:58 tick over to 2:59, and overcame emotion. I sat in a chair just past the finish line and broke into tears.

The only time I can recall crying emotionally (as opposed to being in pain) at a race was at the Dome (48-Hours). This was so meaningful to me. It culminated in hard work, guts, pushing, believing, and lots of support from my family.

I didn’t know going into Steamtown if I could do it or not. My training cycle wasn’t perfect by any means. I had raced Burning River 100 miler in early August. In the subsequent two-month training cycle, I recovered for 2-3 weeks from a nasty contusion of my right tibia.

A week after my contusion was resolved, my left knee hurt so bad I couldn’t run on it until my PT taped it. I had an MRI and found out that I had a Baker’s Cyst burst (rare that it bursts). I had a stomach bug for 1-2 days somewhere in there too. I didn’t feel like I was set up for success.

In addition, I had a runny nose the week before the race. I slept as much as I could to be rested and recover from my head cold. Plus, ten days before race day, I was on vacation in South Dakota and Iowa and eating out every day. My steamtown marathon race weight was 3# higher than I wanted it to be.

So, I did my best to track my calories while we were on vacation in hopes of still losing a tiny bit or at least not gaining. I have attempted to break three on two other occasions and weighed closer to 130 than the 133.6 that I weighed on race day.

What was I to do? My training was done. There was nothing I could do about it. It is what it is…

I made up my mind. I was going to go for it. What’s the worst that could happen? I would blow up and walk it in. I talked to my coach the week before with a proposal to run the race.

Now, I know that the best way to run a steamtown marathon is even pacing and would give that advice to anyone I know. But, I have never done anything the “way” one is supposed to do it.

So, I proposed to my coach that I take advantage of the downhill in the beginning to bank time and conquer the three sucky hills at the end. He agreed, so long as I didn’t go too fast. I had hoped to do the first 13 in 6:38 pace, which would mean I only had to average 7’s for the last 13.

Mentally, I knew that would help me if I got tired and had time to bleed. Plus, I am mental with speed work, so 7’s sounds A LOT EASIER than 6:anythings.

We drove the course the day before, which was difficult because, for miles 13-20, it hops on and off paved trails where you can’t drive a car. What I did see was; the downhill for the first half was mile 1, and 3-8 being a mild down (not steep, like I had hoped), 2-3 was rolling, and it flattened out after that. The hills at 23 (.25 miles), 24.5 (.45 miles), and 25.5 (.25 miles) were legitimate hills that were going to suck, especially due to their placement towards the end of the race.

Race morning came, and the weather was perfect—Low 50’s and cloudy. After running in the 80’s and 90’s throughout the summer and a hot fall, I was going to have the best chance possible. At the start, I saw my friend Keith Straw who was pacing the full.

I got a boost from seeing him and a hug which is always good to calm my nerves. I met Paul Kentor, a FB friend who was also trying to break 3. We visited and talked about our race strategies. I told him I was happy to run with him, but please don’t be offended if I didn’t talk much. I knew it would be a push, and I wanted to focus and conserve energy. It was nice to meet him in person finally!

We headed to the starting line, and “BOOM”, the cannon went off, and away we went. Paul and I ran together for the first 3-4 miles. He was chipper and talking to spectating people. He was so upbeat; it helped me relax and smile. I looked at my GPS watch for the first 3 miles and saw: 6:32, 6:34, and 6:48. Good, I thought…that’s where I want to be.

I wasn’t going to look at my watch anymore (it psychs me out). Speedwork has always stressed me, and I have finally learned to just run by feel, and I do better without looking at it and am more consistent. I figured that I just needed to run hard all day and hope for the best.

By mile 5, I didn’t see Paul anymore, figuring I had gained on the downs. I came upon a group of 4 people; 2 solo guys and a girl and guy who looked like they were planning on running together. The girl discussed how she wanted to break 19 in a 5k (she had broken 3 in a steamtown marathon) and how her friends had all broken 19, but not 3.

I had to laugh because I could semi-relate. She said she felt like she could run 6:50’s all day but didn’t have a faster gear. Within a mile, she looked down and said, “let the fast people go,” and she and the guy she was with let up.

So, away I went with the other two guys. After a couple of miles, one of the guys slowed, and the other guy and I ran together through mile 13-ish. We didn’t talk. We just ran together, silently supporting each other. I would later find out that his name was Steve Szaki, and he PR’d.

I got into the rails to trails section, and it was beautiful with the fall leaves and ever-changing scenery. The turns and the different views helped me take my mind off things. Things became hard around mile 15, so I implemented my counting regimen (counting 1 to 100 and repeating). It calms me somehow and takes my mind off of being uncomfortable.

Between my iPod and counting, I was doing ok. At mile 18, there was a clock (there had been a clock at mile 10 too, but I purposely hadn’t looked at it). I had no idea what my time was (since mile 3), so I couldn’t resist looking now. It said 2:01 on the clock. I did the math (7×8=56 +1.5 minutes more for the .2 = 2:58:30).

I just had to run 7’s, and I’d be fine. At mile 18, there was .6 of a dirt trail and a tiny incline. My watch went beep at 19; I looked at my pace: 7:01. Crap. I started to stress. No more looking at my watch. I walked for 10 seconds through the aid station to drink and get my psycho heart rate back down and got back to it.

I had to laugh around mile 20 because I saw a sign that said: “candy stop ahead .25”. The sign had “gummy bears, M&M’s, cookies,” etc., written on it. I thought,…who is carries a quarter in a marathon to buy candy?…about a minute and a half later, it occurred to me that .25 may have been the distance to the candy stop…LOL! Getting tired and not thinking clearly.

Around 22.5, I started getting tired and knew I was close to the hills. My friend Paul Kentor came blazing by me as I stopped walking for a few seconds again. He told me to come with him, and I said, “I am dying, go get your sub 3!”. He passed me and told everyone at the next aid station to cheer my name. They did. It helped.

Another section and people cheered my name…I knew Paul had said something. It helped! I had still doubted myself and walked a bit at the first two hills, but then I told myself not to let it go after working this hard for so long. I put my head down and sucked it up.

As I was running into Scranton proper, some guy on the street said, “less than a mile to go” (I never really believe people on the street because they are rarely correct), but I looked at my watch and saw 2:52. I thought seven more minutes, and you’ve got it. I found another gear that I didn’t know I had… [1]

My race takeaways:

1. Run without looking at your watch in training and racing. You may be surprised at what you can do. Plus, running by feel is good. I have always had my head stuck in my…watch.

2. 104 marathons, 3rd attempt at sub 3…NEVER GIVE UP! I gave up a little from mile 22.5-24.5 but got my head back in the game. I am proud, even though it wasn’t perfect execution.

3. My training, weight, and head cold could have made me back off from the start, giving me a valid excuse that no one would have thought poorly of me for…GO FOR IT…What do you have to lose! Believe.

4. Family support is HUGE. My son and husband were there to watch and cheer me on. It helped to see them along the course! I was glad I got to share my elation with them at the end!

Want to find a fast course for your PR? Check out OregonHalfSeries.com. It’s a great website where you can compare courses search for the fastest by course or course in consideration of the weather. You can search by state, month, and more! This is a great place to check out races!

Someone asked me which courses I have done were the “fastest”…The times I ran there and commented about it:

1. St. George Marathon: If you love downhill and can, your legs can take a beating…but so much downhill it can’t count as an Olympic Qualifier.

2. Phoenix Marathon: Great course, as well as post-race food & swag.

3. Steamtown Marathon: Beautiful course. Be ready for the hills at the end. Great post-race food & swag. Hilarious, informative emails with all the info you could want!

4. Lost Dutchman Marathon 3:07:22 Beautiful course starts on a downhill dirt road. The suckiest up is at 8.5 miles. Two more hills are more gradual and balanced out with downhills.

5. Erie Marathon at Presque Isle: Flat two-loop course. Great value and swag.

6. Rock and Roll New Orleans: Flat course with lots of entertainment.

7. Wineglass Marathon: Great slightly downhill/flat course; I love the blown glass medal!

8. Walt Disney World Marathon: Flat course, but I always take a camera and stop for photo opportunities with the characters or ride Rockin’ Roller coaster mid-race 🙂

9. Fargo Marathon Uber flat, but it can be windy. Great swag!

10. Shamrock Marathon: Flat except for the bridges, can be windy, great swag, and post-race food.

11. Newport (OR) Marathon: Flat out and back course. Beautiful blown glass medals.

12. Texas Marathon: Flat four-loop course. Fantastic RD’s. BIGGEST MEDAL IN THE USA

13. Monumental Marathon: Flat course. The weather is usually perfect—nice swag and post-race.

14. Charleston Marathon: Flat course, but boring if it still goes through the industrial area in the end.

15. Marshall University Marathon: Flat course ends in the stadium where you get to carry a football over the finish line. Cool double-sided medal too.

Thanks soooo much to all of my Sponsors:

Best Half Marathon Shoes: I finally have shoes that I can run in that are comfortable, light, and keep my toenails intact! Anyone not IN LOVE with their shoes should give them a try! I wore the One2.5’s 🙂

Hammer Nutrition: I love their products! I took four gels during the race, Ant-fatigue and Race Caps before the race, Race Day Boost in the days leading up to the race, and Recoverite after the race.

Running Skirts: A comfortable skirt with pockets for wipes and gels that don’t chafe! PLUS super cute styles…who could ask for more? I wore the black ultra skirt. I used my compression socks after the race.

Drymax Socks: Also an enormous help with my blisters, Drymax socks are comfy and keep my feet dry. I wore the Maximum Protection Trail Socks.  (You can check out Most Comfortable Socks for Runners here.)

Nathan Sports: Thanks for your excellent products. I have used my handheld and packs in training. I love that it feels like I don’t even have to hold onto them when I run; they just fit in my hand.

Sundog Eyewear: I love sunglasses. They have been the first to keep up with the humid summers in Indiana where I can see, and they do not fog up.

(You can search “Steamtown Marathon Results + 2011/2012/2013/2014/2015/2016/2017/2018/2019/2020/2021/2022…” To Find the Steamtown Marathon Results everyyear)

Read This Post 👉 Burning River 100: Newbie Lessons 101: Revisited!

Burning River 100: Newbie Lessons 101

Burning River 100 was on my schedule this year to get a qualifier for Western States 100 and keep my tickets (4 years now) going. (Although, I don’t want to get drawn for 2017 because of the 24-Hour World Championship on 7/2/2017).

I always wanted to run well, but I wasn’t as “excited” about running it, as it wasn’t one of my “goal” races for the year. Plus, things have been crazy for me this year, traveling an insane amount, and just trying to keep up with life. So, I didn’t even look at anything about the race until the weekend before. The day before the race enroute to Ohio, I came up with my crew plan for my husband.

In other words, I was behind on mental preparation and not “jazzed” about running the race. Going into 100 milers without “vim and vigor” is less than ideal. Aside from that, I decided to try a couple of new things on race day as a test. One worked out well. One, not so much.

On race morning, my husband Mike, my running partner, Jeff (also running the 100 miles), and my friend Tom (crewing/pacing Jeff) drove to the start at Squires Castle. I have to say; Squires Castle is the most wonderful race start location ever. I LOVE CASTLES! I wish I had been able to see it in the daylight.

I got the usual pre-race stuff out of the way, wished some friends good luck, and took off with my running partner, Jeff. He and I were going to run together for as long as possible. The first 11.5 miles is on the road, making it easy to start too fast. I decided to run by feel but keep it no faster than 9 min pace.

One of the new things I decided to try was to set my Fenix 2 watch on ultratrac mode to save battery. I set it to take stats every 30 seconds instead of the standard pre-set of 1 minute. I’d look down at my watch, and we slowed down as needed not to be under 9’s. I thought we were doing well, but I realized about 20 miles into the race that it was NOT ACCURATE in Ultratrac mode AT ALL.

In addition, I saw my splits after the race and averaged 8:38’s for the first section.

EPIC FAIL. NEWBIE LESSON #1: Don’t try new things, especially something important on race day.

Jeff and I caught up with a couple of guys from Indiana (Travis and Hobbs). Soon after, we were joined by Tyler (not from Indiana, but we decided he could be an honorary Hoosier for the day). All of us talked and joked as we ran. The company is always friendly.

Jeff and I came through the first crew access aid station at 11.5 miles, not knowing our place or caring. We stopped and walked briefly to help him with his water bottle strap. It wasn’t threaded and wouldn’t tighten. I fixed it, and off we went again.

After a couple more miles, Jeff had to stop after hearing the call of nature. I kept going, never to run with Jeff anymore…that was short-lived. Shortly after leaving Jeff, I caught up with a guy who had run Leadville 100 ten times but no other hundos and Travis, who I had gotten separated with earlier. We were discussing different 100’s when BAM! I fell HARD. I tripped on some rocks (How embarrassing!). I popped up quickly.

“I’m fine”, I said. Literally, within 5 minutes, I was on the ground again. OMG! SERIOUSLY?! The Leadville guy said, sorry, I won’t ask you any more questions. LOL…I wish it were his fault that he distracted me, and I fell. I said it was no biggie. It is a trail, and I fall, but GEEZ…could I be a bigger klutz?

It was maybe 15 miles in, and I had bloodied both legs and hurt my right shin (severe tibialis anterior muscle contusion). It hurt to dorsiflex and plantarflex my ankle. Oh well…no bones sticking out…keep going.

EPIC FAIL. NEWBIE LESSON #2: Race-specific training is essential. I have had very few days running on trails this year, as I have been looking to improve road speed for the marathon, 100k, and Comrades. [Burning River 100]

I got into Shadow Lake aid station (21.7), gave a hug to a friend, smiled, and laughed off falling, telling my husband, Mike, that I tried to give Jeff time to catch up with me by falling down two times. My husband swapped out my pack for a handheld, gave me an ice bandana (it was already getting hot), a hat with ice in it, and I was on my way.

I know I was still ahead of schedule at that point, but I couldn’t quite remember what I had estimated, and my watch was dorked up. Five miles later, I came into Egbert’s aid station. I figured out Jeff wasn’t far behind me, as I saw my Subaru pass me on the road not long after I had passed through the aid station, meaning Tom and Mike had already crewed Jeff. The section shortly after Egbert was difficult to navigate. We dropped off a bike path into a wooded section with a creek.

The path/trail was not clear at all. I tried to catch up with another runner in front of me, Adam. We were both playing the “find the flag (course markings)” adventure game. We ran and searched for flags. The section either had tall grass or woods with no distinct route. We slowed, just trying to navigate and not get lost. We both helped each other, going back and forth.

Thankfully, it wasn’t that long of a section (maybe 1-2 miles at most). I fell in a huge hole (not marked) down by the creek, warned Adam about it, and fell at least once more in the woods. I wondered if I go down hard like a tree in the woods, can the trees hear me? Haha. That was the last fall I was good-humored about.

At 38.3 miles, I came into the Meadows aid station. My Garmin showed 26 miles on it. Oh well, I would just keep running by feel. I asked my husband to tell me how long it would be before I saw him again in time instead of mileage.

I picked up my iPod, a restocked Nathan Fireball vest, re-iced my bandana and hat, and was off again. An aid station volunteer named Mike walked me out of the aid area to the trail to avoid getting lost. He told me I was in 2nd overall and had a good pace. I appreciated him showing me which way to go and knowing my place. At this point, I pretty much ran by myself the rest of the race. I only saw people whizz by me later in relays later on, so I was glad I grabbed my iPod.

At mile 50, I came across the mat and took a few minutes to care for myself. My right shin was hurting badly. At some point, I had fallen a couple more times due to my archnemesis roots and rocks. I wouldn’t say I like medications of any kind, but I asked for some Tylenol. I re-iced, ate some Pringles, washed off my dirty hands, and realized my wedding rings were still on my hand. I struggled to get my wedding rings off to give to my husband since I forgot to take them off before the start.

EPIC FAIL. NEWBIE LESSON #3: Things swell in a hot humid 100 miler…take of anything that could constrict blood flow and end your race.

I asked how Jeff was doing and found out that he had a lot of hip/leg pain and wanted to drop at 50 miles. Tom said not to worry that he’d keep him going by walking, crawling, whatever. I left a bit worried about Jeff dropping. He needed this as a qualifier like me. He only wants to do left in the running by running the Western States 100.

He had a major hip labrum repair 3-4 years ago and was told he’d be lucky to do a marathon. Since surgery, he has defied the odds and has been running his 2nd hundo, but he has a limited number of miles left on his tires. I wanted him to finish. About 2 miles after I left the aid station, I thought about what things would be good to tell him to ensure he didn’t drop, but it was too late. I just hoped that Tom could convince him.

Unfortunately, 16.5 miles later, at the Ledges AS, I saw Jeff. Shit. It was nice to see him, but that meant he dropped. I asked if he was okay. He said he was, but he didn’t want to further damage, so he dropped. He said he’d been in pain since 10 miles in and only went to 50 miles because he could get an official 50-mile finish.

At that point, Tom, who was planning to pace Jeff for at least 20 miles, wanted to run and know if I wanted some company. Sure! Originally, I wasn’t going to have a pacer, but after falling so much and hurting significantly, I thought it would be nice to have a distraction from my injuries.

We left the Ledges and had a good chat. Before getting into the next aid station and Pine Hollow I (72.3 miles), I kicked another rock and thought I broke my toe. I stopped, screamed in pain, and said some very bad words. We kept going. What else was there to do?

When I got to the aid station, my coach, Howard Nippert was there and ready to run with me. He had run the 50 miles but wanted some bonus miles. We ran the Pine Hollow loop (3.8 miles) together, but he realized his legs didn’t have any zip left in them. His feet had taken a beating in the 50 milers, and he had been sick the week before, so his bonus miles were short lived.

Before leaving Pine Hollow II, I learned that no females had come to start the loop before I left. I knew I was at least 45 minutes ahead. That gave me some peace because I knew my injuries were taking a toll on me mentally and physically. I wasn’t about to chase down the one guy in front of me. So, I decided to slow a bit and survive.

Tom and I took off again. My toe was no longer throbbing so profusely, and I could finally roll over it again to push off on it without grimacing…I knew it wasn’t broken! Tom and I enjoyed some miles until we got close to the Covered Bridge Aid Station. We missed the sign at the end of the bridge and kept going on the towpath. It was almost 3/4 of a mile before I realized we hadn’t seen a marking and would need to turn around. UGGGH!

After adding a bonus plus mile, we came into the Covered Bridge AS, where the volunteers were super friendly and helpful! We headed out on the loop, and unfortunately, I was still capable of doing the math. I knew when sunset was and figured we would be screwed getting to the Botzum AS at 92.2 miles without running in the dark.

It was going to be close before, but we lost another 15 minutes getting lost. I said more bad words…lots of them. I was frustrated that neither my crew nor Tom thought to pick up a light, but I thought I would be further ahead and wouldn’t need one. I had also slowed down because I was hurting and didn’t see the point in cranking it hard with a considerable lead.

In addition, I managed to fall one more time on some loose gravel (probably KARMA for my potty mouth) before we finished the Covered Bridge loop. This fall was a doozie! Somehow my hands went under my body and my face…YES, MY FACE…slid along the ground. OMG! Really?!

I asked Tom if my face was bleeding, and he tried to brush the dirt off of my face. “OWWW!! Don’t Touch my FACE!…it hurts!!” Tom said, “sorry,” and patted me on my right shoulder, which I had damaged on an earlier fall. OWWW!! “Don’t Touch me ANYWHERE! Poor Tom…he was seeing my dark side, filter-free. After 15 minutes, I apologized profusely and thanked him for being with me when I calmed down.

It was just rough, and I was soooooooo tired of falling. He said it was no big deal… that’s what friends are for. I was incredibly thankful for Tom! We got back to the Covered Bridge AS, and they loaned us some lights! Gotta love ultra runners! It takes a village!

EPIC FAIL. NEWBIE LESSON #4: Plan for the worst and hope for the best! I should have taken a light earlier than I planned. The lights we picked up were weak and hard to see but sufficed. [Burning River 100]

Tom and I left Covered Bridge with no other women starting the loop (4.6-mile loop), meaning I was likely an hour ahead. This made me relax a bit more and decidedly helped me run easy and get it done. I wasn’t about to take another fall after sliding on my face. [1]

I came into Botzum, sat briefly in a chair, and took some Tylenol and Ibuprofen (which I have NEVER taken in a race). I figured I only had ten more miles, and it probably wouldn’t kill me.

So, off I went again. Eventually, I got it done in 19:16: 1st female and 3rd overall. Not even close to the time I wanted, but I got it done and got my qualifier for WS100. Good enough. Not my best, not my worst…live to fight another day!

Thanks to my sponsors:

1. Best Ultra Marathon Running Shoes: I LOVE THESE SHOES!! The new Torin 2.5’s were PERFECT for this mixed course of roads and trails! NO BLISTERS, THANKS TO A FOOT-SHAPED TOE BOX!

2. Best Hydration Pack for Running: HYDRATE! I used two packs: VaporAiress (my favorite) & Fireball plus 2 Nathan SpeedMax Plus Handhelds…these wide-mouth caps make it easy for the crew to add ice to the bottles. I LOVE the UBER BRIGHT Halo Fire headlamp!!

3. Hammer Nutrition: Thanks for the great products that keep my belly happy! I used Anti-fatigue Caps, Race Caps Supreme, Endurance Amino, Endurolytes Extreme, ~36 gels (Apple Cinnamon, Huckleberry, Vanilla, Niccola), Recoverite after the race. I also used Race Day Boost pre-race.

4. Best Running Socks to Avoid Blisters: I love the Maximum Protection Trail Running socks. ABSOLUTELY no blisters despite stream crossings, plenty of ups and downs, and a mixed course of roads and trails.

5. Running Skirts: I love love love your skirts with no chafing issues and lots of pockets! Glad I wore black since I got so dirty 🙂

Thanks to Anthony Russo, who sent me a ton of information before the race, which was uber helpful!!

(You can search google burning river 100 results + 2017/2018/2019/2020/2021/2022… to see the result of each year)

Read Also: Steamtown Marathon