2012 Swampstomper 50K Race Report

My 2012 racing season is underway! First on the calendar was the Swampstomper 50K in Shelby Forest State Park, TN.  This race was really a training run in my progression towards the Mississippi Trail 50 Miler in March and eventually the Leadville Trail 100 in August.  I am making no excuses or discounting the effort though.  I went into Swampstomper at the end of a big 4 week build cycle and took a good recovery week in order to have the best performance I could.  I believe in giving yourself the best shot at success. A successful "training race" is an excellent mental and physical springboard into the next training cycle.

Pre-Race:

My training had gone very well and the trail and weather report pointed to a perfect running day.  My pre-race jitters started on... Wednesday!  I could not wait to run. 

Race day: Low 30s at the start and sunny.  With no wind chill on the trails the weather would be perfect.   

The trail was also dry and in good shape.  (If this course is wet... it can be a nightmare like it was in 2010.)  The course is two circuits of a 25K out-and-back with a lap around the dreaded Red Loop.  Much of the course is very "runnable" with 6 - 8 steep climbs per lap.
My Gear: Amphipod handheld water bottle, GU Marathonr Lite waistpack by Nathan, Short sleeve compression shirt, tech t-shirt, arm warmers, CW-X Pro compression shorts, McDavid calf compression sleeves, Swiftwick socks and my trusty Hoka One One shoes.

Following 8-time Leadville finisher Les,
around the Red Loop.

The race started with a 1/4 mile of road before the trail head.  This allowed a very smooth beginning and I hit the trail in good position with a group of experienced, accomplished ultra-runners and would use their experience to gauge effort and pace, especially on the hills.  The early pace had me a bit concerned at first.  A fellow runner asked why I was "so quiet" in the first few miles.  I was trying to reconcile the perceived exertion and pace and make sure I was running MY race. No panic... just focus. Eventually I relaxed and went with the flow of the group knowing I was ready and wanted to test my fitness.  

The Red Loop:  We arrived at the three-mile detour known as the Red Loop (aka Blood Loop) in good shape.  The Red Loop contains a one-mile stretch with six very steep climbs up and down the river bluff.     There is no option here but to go into a very conservative hike up the hills in an attempt to protect your legs for the remaining 28 miles!  Our experienced group got up, down and around the Loop without any undue stress or damage.  We got into a good rhythm for the next 3 mile stretch to the "Group Camp" turnaround.  There is a super steep climb out of the river bottom to the turnaround but we again took a conservative approach.  When we descended back into the swamp our group got a bit spread out.    I could still see one runner in front and in back but we were basically running solo. Self-check: I was paying attention to hydration and nutrition using GU Brew drink and GU energy gel.   I also was taking one S Cap for sodium per hour. I did not take anything from the aid stations except a water bottle refill.  Stomach was good, no problems in legs or feet.. all systems in good shape.  

I tried to make the end of the first 25K loop a non-event.  I wanted to get in and out of the start/ finish area quickly and start my second lap.  I grabbed my drop bag and restocked my GU and put on my iPod for some company/ motivation over the final three hours and headed out.   My first 25K lap was 2:46.  Wow.  "Did I push too hard?  How fast can I run lap 2?  What will my finishing time be? What's for lunch?"  Stop!  Only focus on the next mile stupid.  Focus on "the thing"... which is running.

By now I was alone and would run the last 25K solo.  When I arrived at the Red Loop for my second circuit I took the same approach as the first: controlled & conservative.   When I returned to the main trail  I breathed a slight sigh of relief because I was now ten miles from the finish and the toughest terrain was behind me.   That happy place did not last long.  My stomach started doing some flips.  "Hmm... what is that?"  Did a quick self-evaluation and decided I should back off on the gel and stick with fluids to give my stomach a chance to clear whatever was pissing it off.   Like most rough patches in races, it came and went for a few miles.  I kept pushing when it felt good and backed off when it got iffy.  I also got a slight twinge of a cramp in my quad.  I quickly took another S Cap and it never came back.    This was my toughest stretch.  Alone, still running away from the finish and stomach not cooperating.  

"Just keep running.  It is supposed to be hard.  You are 23 miles into a very good performance.  Focus!"

I made the steep climb out to the final turnaround.  Hallelujah.   I refilled my bottle with water and a GU Brew tablet, grabbed half a banana and was off.  Now... finally headed in the direction of the finish line!.   Still running well but paying close attention to fluids and sodium intake.  The banana combined with the mental boost of the final turnaround seemed to put a (very small) spring in my step!  Just 6.5 miles from home.  My finish-time calculations told me that a steady effort over the final 6.5 miles would put me under 6 hours.  No time for stomach issues or drama.  Just keep moving forward.  

Great to be DONE!

I reached the final Woodland Trail aid station with three miles to go.  I took another half a banana and diluted half a cup of coke with water and was off.    (I do not drink Coke anymore but in the late stages of an ultra it is instant sugar/ energy)  I was moving well but soon noticed a shadow behind me.  It was one of my original running mates and he was moving.  I stepped aside and he blasted down the next hill and was gone.  It motivated me to pick it up a bit and keep pushing.  Again I had to tell myself to "stop looking at your watch and calculating finish projections!  Just keep pushing and the clock will take care of itself".

I finished in 5:53, a 50K PR and my first under 6 hours.  The takeaways:

• My training plan is working.  My legs were ready for the effort.  Just have to figure out the stomach issues.  Fortunately I am at the beginning of this training plan so I am confident I will solve that piece of the puzzle. 
• I am very pleased with my first 50K in nearly two years.  I went to the edges of the "dark place" a few times and it reminded me that distance running is hard!  I needed to reacquaint myself with those mental and physical limits in order to expand them.  You have to expect those bad patches and manage them when they arrive.  
• I am excited for the next two 50Ks in February.  I will have another month of training on my legs and some of the nutritional issues dialed in.   Bring it!
• Runners are awesome!  The spirit and camaraderie on the trail is amazing and inspiring.   Volunteers are awesome too.  These people stand out in the woods ALL DAY waiting for us.  Could not do it without them.