Race Recap for Voyageur 50 mile run
Objective: Run 50 miles in sub 12 hours
Result: DNF at mile 40 in 9 hours 40 minutes
Reason: Signs of hyponatremia due to lack of adequate sodium and electrolyte intake.
Equipment:
Shoes: New Balance Minimus Trail
Socks: Champion, 2 pairs on each foot
Shorts: North Face running shorts with compression in-liner
Shirt: Nike Dry-Fit, sleeveless
Hydration Pack: Osprey 72 oz pack
The Voyageur 50 mile run is out of Duluth, Minnesota and is know as a tough 50 miler due to its technical nature and terrain. Due to severe flooding in the Duluth area this spring, the course was completely re-routed. Below is the map and course profile:
Course Map
Course Profile
Race started at 6:00 am from the Lake Superior Zoo. I decided to carry a 72 oz hydration pack with me that had some Cliff bars, toilet paper and a course map. The most difficult portions of the course were definitively the Powerline Trail, which consisted up steep uphills and incredibly steep and technical downhills as well as Jarrows Beach, which was un-runnable. Jarrows beach had to be taken on all fours for basically 3 miles due to boulders and large rocks. The course was two loops so both sections had to be passed through twice. The first time was not overly difficult, just very time consuming. The second time through after 30 miles of running was incredibly difficult. Going into this race I thought I had a realistic expectation of finishing, and doing so in right around 12 hours.
Loop 1:
I did an incredible job of pacing, nutrition and hydration during the first loop of 25 miles. I reached the 25 mile mark at the end of the first loop in exactly 6 hours (15 minute mile pace), which is what I had planned on. I walked all uphills and ran the flats and most downhills. The biggest difficulty the first loop was stream crossings as there were probably 5 or 6 over slippery rocks. I ended up getting both feet stuck knee deep in clay on one of the crossings. I was feeling very good at this point. I stuck to my hydration plan of drinking 36 oz of water and eating right around 300 calories an hour. During the uphill runs I took in salt and ate strictly pretzels and cliff bars. My stomach was fine as I never had nausea or had problems taking in food. I urinated about 1 time per hour and sweat had little to no salt in it. Even with getting stuck in the clay, my feet held up great and I had no blisters or hot spots.
Loop 2:
I was feeling very good to start the second loop and ended up going out to fast. Big mistake. I ran some uphills that I should have walked and ended up running with people faster than myself rather than just sticking to my own pace. The next ten miles I stopped eating Cliff bars and went to peanut butter and jelly sandwiches. I also drank strictly water and took in very little salt and no electrolytes. I got through the first 10 miles but was pretty tired and worn out. The heat from the day started to kick in and my sweat started getting very salty. I urinated one time during the 3 hours and 40 minutes post mid point even though I was drinking more than 36 oz of water per hour. At the 35 mile mark my fiance met me at the aid station. I was pretty beat up at this point and had the Powerline Trail 5 mile loop up ahead. She told me that she had found a great campsite for that night and had set up the tent all by herself. I love her to death but that killed my chances of finishing right there. My entire body was covered in salt at this point and my hands started to swell up a bit, there was no scale but I am sure that I gained to much weight. I decided to push on and left the aid station. The next 5 miles is where the wheels really fell off the bus. There are 3 difficult stream crossings in this section as well as steep inclines and very steep technical declines. I ended up walking a majority of this section. I could tell my body heat was rising and I still was not urinating. I reached the aid station and had to make a choice, I could walk the final 10 miles (running was out of the question at this point as I was to far behind on sodium and electrolyte intake) and finish, or I could take the DNF, leave with my fiance, have a nice dinner over an open fire and go hiking and swimming with her the next day in Gooseberry State Park and along the Superior Trail. I decided to take the DNF, use the night to rest up and get my body back in order and enjoy the rest of the weekend with her.
Personal Reflections:
I was disappointed that I did not finish the race which I had trained so hard for. However, it was not worth risking my health to walk and finish 10 miles. I believe I showed maturity. I realized I had under prepared in my nutrition and hydration plan. The disapointment was hard to handle but it was my own fault. Failure to prepare is preparing to fail.
On another note, I had fun that night cooking dinner and camping with my fiance and then enjoying a very slow hike and exploring the Superior Trail the next afternoon. It was definitely worth taking the DNF in my opinion. We needed the time away from wedding planning and from the distractions of people and work to just get away.
Training Reflections:
The Bad:
Looking back upon my training I was not nearly sport specific enough. I had falsely lead myself to believe that my training was sport specific and that I had periodized, cycled and peaked appropriately for this event. I was wrong. I ended up jumping around training programs and ideologies to much and in the end, ended up being decently good at lot of things but not doing anything VERY well. To be blunt, my training was essentially a poorly organized and implemented GPP program. I did not get in enough long runs to train the appropriate energy systems to run a 50 mile race or to simulate the hydration and nutrition needs of my body. I made the rookie mistake of starting the second loop to fast as well as not maintaining proper sodium and electrolyte levels.
I became fascinated with learning and studying different fitness ideologies and did not take responsibility to evaluate for myself what worked and what did not and then have the discipline to implement it.
The Good:
I know that right now, my training will carry me through 30 miles of technical trail running without a hitch. My feet had no blisters or hot spots. My entire body held up great and had another 10 miles easily in it if my hydration and nutrition would have been in check. I know that if I would have trained properly and intelligently a 50 mile finish is easily within reach, without a doubt. I held up well mentally and emotionally and did my best to encourage other runners along the way.
Moving Forward:
Legs are a bit sore and the EHL muscle in my left foot is inflamed. I plan on taking some time to re-think and evaluate my training plan. End goal is still to run the Arrowhead 135 at some point in my life. I realize that I need a solid couple YEARS of intelligent training under my belt to properly build up a base. This was a huge learning experience for me and I look forward to using the things I have learned to ruthlessly evaluate my own goals and fitness levels. I have learned that I cannot serve two masters. I must set my mind to achieving the task or goal at hand that I set for myself, then stick to what works. Use methods that have been developed through personal trial and error, not something someone else says works. Not every method or program is going to be a cookie cutter mold for everyone. I must find out what works for me and what will give me the best opportunity to achieve whatever goal I set for myself. Cut the shit out that does not bring myself closer to that goal and focus on what is important. I am a disciplined person but still must learn the true discipline and strength that it takes to commit oneself 100% to achieving a goal and learning how to cut out all that is unnecessary or would hinder me from achieving that goal.
Mile 35
Headed through a flood area
Shoes - Post race
Post Race Feast
Mile 40
Starting line - 6:00 am
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