JFK Race Report: Nuggets from the Trail

 

I do not have a running blog, and rarely write race reports; however, I think as part of continuing an organization that annually sends people off to a race, veteran members owe it to new members to “pay it forward” relaying tips and tricks regarding strategy related to a race. As a newbie turned veteran this month, I feel I should at least crystallize my thoughts for those who cometh after me. Thus, I will try to keep my race report brief and relay ten valuable nuggets to glean from my report that may help first-timers.

 

First, I would like to honor the veterans that brought me into the fold. I met the “Funky Chickens”, Doug Berlin and Jim Ashworth, initially at the North Face 50K Endurance Challenge in 2009. However, it was Jim Bradford after the 2010 Cascades 10K that suggested my interest in ultras coupled with my great first name would make me a good member for his “Jim Team” on Reston Runners (Jim Bradford should obviously be in business development the way he puts people and concepts together.) Luck therefore played an important role …but I guess as they say, “luck is simply what happens when preparation meets opportunity”.

Now, to the important stuff…the tidbits.

1. Do 10-20 mile training runs on flat surfaces where you can extend your stride. If you train on trails exclusively you most likely will have a very careful short stride. This backfires on the C&O Canal making the Canal a Marathoner’s race and not an Ultra-trailrunner’s race. You need to be able to “open your stride”.
2. Pack your own gels. I take a gel every 25-30 minutes. The aid stations at JFK are bountiful but only a few have gel. Fueling consistently is key. Brownies one table and trail mix the next is a vehicle for GI disorders, not marathon pace.
3. Run up the first 3 miles of hills. This is critical because 1100 starters are in this race and about to get on a single track. Imagine getting on a DMV line with 900 people in front of you. The beginning miles, while uphill, are some of your only opportunities to log some faster miles…get them in the bank.
4. Bring a throwaway shirt. The start is cold. However, your body warms up 20 degrees running. While you think you can dump a shirt at Mile 9, you’ll overheat, and by mile 9 you will be sweating like a dehydrated hostage. I had to throwaway an awesome Brooks technical t-shirt I thought I could wear until 9, I dropped it at 3 miles.
5. Build in artificial walk breaks. Most people run until they are out of gas. However, you wouldn’t drive a car until it breaks down. On a flat ultra give yourself 1-2 minute walkbreaks and the small reprieve on your heart and legs will pay dividends over the long haul. Yes you may have 1:00-2:00 minute longer miles built in, but you will not have 5 fifteen minute miles at the end from being toasted.
6. Don’t Let People Scare You about the AT. People told me ghost stories about the AT and I was expecting Nightmare on JFK Street. Instead I had 7 miles of pavement followed by 8 miles of arguably rocky and rooty trails. 8/50 miles of rough terrain is nothing. Be careful but don’t be intimidated. Regular shoes are fine. This is not poker, you don’t need two pair to win.
7. Bring a pacer. I used a pacer from Miles 30.5 to 50.2, and it was a huge help. Pacers are discouraged but allowed for the general field. If you are in the top 10 you’ll get red-carded and have to remove your pacer if you want a trophy. Otherwise, they are allowed but discouraged, just like written notes were allowed into final exams in law school but discouraged. I brought notes then, and brought a pacer to JFK. Give yourself every advantage you can give yourself.
8. Fuel properly. Its beautiful weather in this area of the country in the fall; however, on the towpath you can get pretty depleted on those long stretches. Sodium pills every hour like Succeed work wonders to keep the water trapped in you.
9. Don’t stress about lavatories. This course had more portapotties than the Marine Corps Marathon, if you are like me and get anxious thinking your window of opportunity is one aid station or not at all…the rest stops appear everywhere.
10. Wear a watch. I almost left my Garmin at home…however, your mind can play tricks on you…you can be going a lot slower than you think and become comfortable in that stinky groove. You need to stay aware of your fading and make steps to keep the miles consistent. The C&O is a great opportunity to be analytical about pacing and miles. Play fun games with yourself to beat your last mile, or run one fast and one moderate. It kills time.

Those are my ten nuggets to pass on. Jim Ashworth and Doug Berlin clued me in on several such as #2, #3, and #4. However, I also have been mocked for using a pacer and a watch in an ultra as those tools are often deemed unnecessary. However, in my opinion to each is own and in every race the goal is to make your body and brain comfortable. Do what you have to do to mitigate anxiety and have a good day. Thank you Reston Runners for helping me take some of the pain out of my first JFK. With your team, it felt more like a party than a 50.2 mile race! With all your information and experience I came in prepared.