Tango 100km Ultra: Part 3

Related posts: Tango 100km Target, Tango 100km: Part 1, Tango 100km: Part 2


Give or Take, 45-60
As I neared the 45km sign, a spectator was approaching the opposite way, beer in hand, 'uh, nice offer, but I'll turn him down if he asks.'  He passed me without a word and quickly snapped open the can.  I looked back to see a runner slow to a walk, then grab the beer and chug.  'I'll never understand.'

I was now hitting my stride, feeling really good and running 5.20kms.  I thought of slowing down, but the pace was coming easily.  Quick stop for bathroom and back at it.  On settling back in, I realized I was running alone, no one behind and no one in front, 'ok, keep it rolling, stay strong, my race starts at 50km.'

To make it all even better, I came to the one point I would see Natsuko!  A quick hello, and I was back at it feeling great.

How quickly the tables turn.

Hit the 56km station and looking for the special needs bags.  'Uh, don't see them anywhere?!?  No time, grab some drinks and keep going.'  I rushed off without thinking and more importantly with no water.  My brain began to spiral, 'ahh, what will I do without the extra gels and water from the bag?  Toughest part coming, and I'm not ready.  My race starts at 50km, yeah, starts to unravel!!'  Dramatic much?

not looking happy

Sticking to the plan, I tried a caffeine gel.  Nothing doing.  A couple drops went down before my stomach said no more.  Then some salts.  Stomach, no thanks.  'Ok, no water + no carbs + no salts + 420m climb = disaster!'  

I pushed on, through the self-imposed darkness waiting for the mountain.


Separation Hill, 60-70

Finally it came.  Step after step after step, 'short, efficient, keep going.'  I continued up and up, no end in sight.  Passing a few people provided a boost.  Then the devil popped up, 'the other guys are walking, just walk a few steps.'  'No way, not one step of walking.  That first step will be the end of 10hrs.'

Back and forth, back and forth, this continued through the first 200m climb when the road turned down again, 'wow, first half down, ran okay.'

Short reprieve and back up.  2km later, jogging past more walkers, sun boiling my skin, heart pounding out of my chest, mind racing from negative to positive, I relented.  'Alternate walk/ run 100 steps each.'  This didn't last.  Full on walk.

I strolled into the 69km aid station and set up camp, right in front of the drink table.  Now I get it.

What Goes Up..., 70-80

Passing the 70km sign, the course was still climbing.  'When will this climb end!'  Walking, walking, walking, no runners, no aid stations, no spectators, no passers-by, no cars, no houses, no shops.  Nothing but trees and upward slanting asphalt.  It felt remote and very alone.

71k, still going up and still nothing in site, 'ok, if I walk the rest, I'll finish around 12hrs.'  A feeling worse than awful.  Then it went lower.

'What would it be like to hitch a ride?  Give up?  Throw in the towel?'

72, no better.

73, cresting the mountain, engine cooling down, heart calm, 'ok, maybe try a jog?'  It was a struggle, but I was moving again.  I decided to stop beating myself up, 'you gave it a go, underestimated the distance and climb but can still enjoy the scenery and a fantastic day.'

Aid station and another rest.  Water, sports drink, Coca-Cola, anpan, candy, raisins and a quick rub down. As I walked back onto the course, I noticed the sun, not how it was melting my flesh, more how it was brightening up the day.

The Box, 80-100

Before hitting 80, I was in the hurt box and way off target.  But, surprisingly, things were looking up.

With food and coke in me, I was running again and employing the dedication strategy.  Each of the last 20km was dedicated to a family member, friend or inspirational figure.  The thought is simple, they give up a lot to help me pursue endurance sport and for me to give up or walking in someone's km is like throwing it back in their face.

The aid stations were now my best friend!  Coke and raisins were my nutrition of choice.  During these stops I was using my broken Japanese to chat with racers and volunteers.  Most of my comments were about how fun the day was, hot and tough but enjoyable and a great experience.  

As I continued, I repeated, 'each step brings me one step closer to the finish.'  My mind drifted between this statement used so often in training and the personal dedications.  Other than this, I don't remember a whole lot from the last 20km.

96k and the race signs starting counting down instead of counting up.  This clicked, and I began to push.   

Back around 5.30kms and feeling good.

2km left and the streets began to fill up.

Rushing through the town, I recognized where I was.  Right turn, left turn, one more right and into the finish chute.  Final steps and feeling triumphant, I threw my arms in the air!

After wandering aimlessly for a few minutes, I spotted a baby pool, shoes off and feet in.  Not sure if this really helped, but it felt so good at the time.

 15mins to gain my composure, and it was time to eat!

she brought me anpan!

karaage (fried chicken) and udon

protein bar and green tea

Official Result - 10.39.37 and 76 out of about 2,200

Then back to the ryokan for a shower and an epic dinner.

not pictured: more fish, rice, soup, beers and sorbet dessert

What a day, what an experience.  I've been highly self-critical for every other race, and while I thought through a laundry list of improvements (part 4 to come), the most overwhelming feeling was pride.

Part 4: Race Assessment and Takeaways to come

Tango 100km Ultra: Part 2

Related posts: Tango 100km Target, Tango 100km: Part 1, Tango 100km: Part 3

1:45am, salsa-ish music playing from my alarm, up in a flash, not a second of hesitation, 'finally, let's get going!'  Contacts in and downstairs for breakfast.  A nice spread, but I only at a few things: egg, fish and rice.  Coupled with green tea, miso soup and sports drink, I was ready.

morning grillin

Back upstairs, finishing touches on race kit and out front to catch a ride with two other runners also staying at the ryokan.  The ride was eerily quiet.  I guess everyone was saving their energy.

A few minutes later we were at the start, checked my emergency bags and post-race bag, bathroom and outside to tie shoes and warm-up.  Shoes tied, I headed off for a 10min warm-up jog and (surprise!) another bathroom break.  Line up with the others, 15min to go, 'uh, bathroom line is super-short.  ok, one more time!'  OCD much?!?

Back in line and finally the countdown (in Japanese for nostalgia sake): kyu, hachi, nana, roku, go, yon, san, ni, ichi, BANG!  

Finally, we were off, only 100km to go!

Slow & Steady, 0-10km

Major focus to start was keep short, quick strides.  Then, I hit 1km and panicked when my watch read 6.13, 'uhh, I'm already falling behind.  Dude, really?  99 to go, relax and keep an easy rhythm, pace will come.'

I knew the race started at 4.30am, but one think I hadn't considered is that it started at 4.30am!  'Wow, it's awfully dark at 4.30am.  Amazing how much darker the country-side is than the city.  Almost dangerously dark.'  Thankfully, there were enough runners who thought ahead and had head lamps or hand torches to light the way.  

A few km's in, first climb began.  Easy as pie and my pace was quickening, 'ah, right on.'  Shortly into the hill, I'm getting passed left and right by people huffing and puffing, 'uh, guys, really?!? We've got 95+ to go, and you're already anaerobic?'

At the top and let the legs go a bit, but not too much.  Hit 10km just ahead of my 60min target time, 'note to self, I'm not banking time, that's what happened in NYC and I blew up.  Run as you like, but try to stick to targets.'

Solid Pace, 10-35

Sometime just before the sun came up, I was running easy, nutrition good and slightly ahead of pace.  On the flat and excited to just go for a while.

Now started the numerous aid stations (29 over the whole course, again, impeccable organization).  The aid stations, for me at least, were stressful.  Everyone was stopping and standing in front of the drink and food tables meaning I couldn't breeze through, grab a cup and go like other races.  'What are these people doing?  We've barely started and they're taking breaks already?"  Have no fear, I would later find my own answers to these questions.

beautiful scenery

Holding the per km target for about 90mins, the field was thinning out.  I was going back and forth with a few guys but was no longer running in a group, 'ok, don't want to do 70km+ on my own, find some and latch on.'  I wasn't about to slow down, so I went with the only other option, speed up.  I attached myself to a group of 5, 'run a km with them and see what the pace is.'  About a km later, my watch rang out below 5.15km, 'way too fast at this point.  Let them go.'

Marathon 1, 35-45
Heading back over the 120m climb and feeling good.  Part-way up the climb and passing a lot of walkers, 'good luck all, my race doesn't begin until about 50k.'  Strides still short and quick.

First bathroom break, 'wow, almost 4hrs in and only now taking the first one.  Today is going to be a good day!'

Hit the top and let the legs go a bit dropping below 5min for a couple km's.

Still blowing through aid stations including the massive massage and other random stuff station near 45k.  'Sorry gents, no time, I'm going sub 10hrs today!'  as I breezed past the folks ushering me to their areas.

Continue with Part 3.

Tango 100km Ultra: Part 1

Related posts:  Tango 100km Target, Tango 100km: Part 2, Tango 100km: Part 3

Saturday, Sep 15th, up at 8am and 20min run.  'Last run before the big one.  Hard to believe it's here!'  Leg speed naturally picking up, 'uh, no, not today, cool it.'  Long stretch and breakfast: yogurt, oats, banana and raisins.  Shower, double check the bags, and we're off!

essentials (clockwise from top left):
nutrition, camelback, sunglasses, shirt,
shorts, ticket, socks, Garmin, belt and hat
(shoes, obviously, already packed!)

Train from 11am for a 4hr ride.  Kyotango, marked by A in the pic, is almost directly north from Kobe which is in the middle.

thanks to Google for the pics!

birds eye view of Japan for context

A couple transfers and an hour sitting on the floor later, and we arrive with a train full of endurance athletes.  Everyone donning technical t's from other 100k+ races covering long, lean structures with skin darkened from hours training under the sun.  Intimidating for sure.

near Kyotango, 'not bad scenery for 100k'

As I've come to expect in Japan, the logistics were faultless.  The organizers had several buses waiting to take us to registration.  This is where the excitement begins.  I've missed race atmosphere, and this was just what I needed.  The positive energy and excitement, the anticipation, it's all great!

start and finish

runner 1515

cheeky pic
only in Japan have I seen runners prepping
with beer and even cigarettes!

Registered and armed with my race pack, off to the ryokan (Japanese style inn).  Again, the race organizers had buses taking runners to their hotels.  First rate organization.

Welcome to Lakeside Kotobiki.  A little more pricey than other places, but offered a marathon package with 2am breakfast on race day, 3am ride to the start line, and free beer post-race.  Sign me up!

lobby

our room, no bed
in ryokan, you sleep on futon on the floor

Stiff back from the train, so stretching and onsen (natural hot spring bath in the ryokan!) to loosen up.  Next, goodies from the run bag (clockwise, top left): Tango t-shirt, bag of California raisins, bag of rice, VAAM sports drink, 2 different electrolyte pills, Phiten bag, run number and some kind of muscle relaxing stickers.

Finally, dinner time!  And what a dinner it was.   A boat, literally, of sashimi, sushi, prawn and seaweed salad, crab and cooked fish, chawanmushi, accompanied by the non-captured two bowls of rice, grilled fish, Tajima beef and final plate of fruit.  A meal fit for a team of runners!

Post dinner sloth followed by another onsen and prepping my kit for race day.  Set 4 alarms (1.45am, 1.50, 1.55 and 2.00, 'maybe a fifth is overkill?!?') and in bed by 9.30.  Short visualization and surprisingly not too anxious, z'ing in no time.

Continue with Part 2

Recovering

Four days on, I'm back to normal sized meals, soreness going, chaffing done, swelling almost gone, blisters healing, walking normal and ready to get moving again!  First run post ultra is targeted for Mon, Oct 1st (can't wait!).  Until then, I'll be cycling, yoga-ing and maybe joining a gym.

Mentally, I'm still wrapping my brain around the race.  That plus a full-on week at work, race post won't come until Mon.


In the meantime, here's some Ironman fun!  With just over three weeks to Kona, Ironman begins Ali'i Drive, a new web series.  Enjoy!

100km in 100 Words

too tired to lift my head?

The race was awesome!  10:39:37, way off any target time, but a fantastic experience.

Just home, so not much energy to type, but it's safe to say I underestimated 100km of running and overestimated my preparation.  But no worries, a wonderful weekend and lots of takeaways to improve for the future.

Full report coming soon.  Cheers.

Here We Go!

30 hours to go, but who's counting!

Today has been relaxing, just hanging out at home.  Took the day off from work, and tomorrow we head for Kyotango and registration.

H&N - weight at about 61.5kg/ 135.5lb and bf just below 10%, I'm dead on target.  Feels good.  This week has been clean diet, gradually building carb intake and cutting out nuts and veg since dinner on Wed (to limit stomach problems).  I've also been conscious not to overeat in an attempt to avoid my 7+ pitstop performance in Ironman last year.

Race day, I'll start at 2am with a couple rice balls, a banana and some sports drink.  Then back to sleep and up an hour later to head out for 4.30am start.  Race nutrition will be as follows:
- Energy gel: one gel every hour
- Salts: a bit of salts with water every 30min
- Water: taking the camel back, will sip a bit every km and take from aid stations
- Sports drink: try to take some from each aid station
- Other: fruit from the aid stations, and in the late stages, anything I'm craving (but in moderation)

R&R - It'll start with a buffet of anything in sight!  Then hopefully a massage and a long stretch before heading back to the hotel for relaxing in natural hot springs (Japanese onsen!).


A few motivational quotes.
- "You have not predetermined limits.  Your limit is where you say it is.  We don't even scratch the surface of what we're capable of."  -- Craig Alexander
- "Now is where the mind takes over."  -- Chrissie Wellington


Thanks to you for listening and supporting me along this journey.  It's much appreciated, and it'll give me a boost come race day.  Cheers.

Tango 100km Ultra Marathon - 9:19:59

See it larger by clicking

Here it is.  Less than one week, and I've finally nailed down Target A time, 9:19:59.  Based on previous years' results, this will put me top 30-ish out of 2,200 (almost top 1%, not bad!).

I've broken the race into 7 sections.  Enjoy.

4:30am start!

1) Slow & Steady (0-10km, 6min/km or 9.40/mi) - As always, but more so given this is my first ultra, I'll set a good base and not get to ahead of myself.  With two weeks of tapering and the excitement of race day, I'll be holding the legs back.   

The first section has a climb to 150m at 2-4% gradient, not dissimilar to a couple marathons I've done.  One example is NYC, where the initial climb isn't so high, but I took it for granted and blew up around 20mi as a result.  'Uh, can't afford to blow at 20mi this time, it's not even a third of the way!'

2) Solid Pace (10-35km, 5.24/km or 8.42/mi) - Relatively flat section, I'll use the down hill from Slow & Steady to roll into a relaxed but focused pace for the 25km.  I may find myself holding back still, but want to wait closer to 50km to push the pace if it's there.

3) Marathon 1 (35-45km, 6/km or 9.40/mi) - Looping back around, so running Slow&Steady in reverse.  Also, crossing the marathon threshold, so officially the farthest I've run in one go.  6min/km is an average for the climb and descent, so I figure I'll be moving well at the bottom of 45km and can use the momentum again to pace well in the next section.

4) Give or Take (45-60km, 5.30/km or 8.51/mi) - Another relatively flat section.  If I'm feeling good, I may pick up the pace a bit (5.30/km Give or Take a few secs), but only a bit, barely half-way at this point.

5) Separation Hill (60-70km, 7.15/km or 11.40/mi) - 420m of climbing over 10km (i.e. 4% grade), separating the men from the boys.  Keys to a successful climb: a) caffeine gel 20min before, b) forward lean, c) short efficient strides, d) head up and e) POSITIVE attitude!

I'm a solid climber and have put in a lot of hills on my long runs, so I'll be using that for a mental boost.  

Just realized why so many people sign up for the 60km run!

6) What Goes Up... (70-80km, 4.45/km or 7.40/mi) - must come down.  So, 420m down over 10km.  I'm planning to let rip a bit here; but given the late stage of the race and the grade, I'll have to be careful to avoid cramps.

7) The Box (80-100km, 5/km or 8/mi) - If the race has not already put me in the hurt box, I'll put myself there.  I'll play it by ear but knowing my tendency for the conservative, the plan is to go past the point where my mind wants to stop.  Easier said than done.

Stretch and B Targets - Always good to have back-up plans and pacing.  So, here we go. 

Stretch Target - In case I'm feeling extra-special, my stretch target is 9:09:59 which includes speeding up Give or Take and The Box.  

Target B - 9:50 which slows down most sections especially at the end assuming the race punches me in the face before shoving me in the hurt box!  The key, the race pack includes the name of all runners that ever ran sub-10hrs, so Target B still gets me into the annals of the Tango Ultra-marathon.  

Now, I just want to run!

Tango History Highway Ultramarathon

I’ve had time to digest MDS and decided the first step in training is an ultra-marathon.  Ultras vary in distance, but essentially anything longer than a marathon.  Best prep for the 84km/ 52mi stage 4 of MDS will be to race the distance (or longer) in the lead-up.

A brief internet search, and I’m in luck, The Tango History Highway Ultra, 100km/ 63mi run in Kansai area of Japan near where I’ll be living!  A perfect way to get to know my new area and prep for MDS.

hard to follow but that's a lot of climbing starting at 60km!

How to train for 100km?  Great question.  I'm starting with this training plan taken from the internet and will modify given I won’t be ready for a 3hr session in wk 1.

Whole Foods Market Breakfast Run

Been looking forward to this for some time, love Kingston by the river and hoping to push my limits beyond Ballbuster.

A more organized morning this race, a couple friends and I arrived 30mins early, queued to check our bags and off to the start.  A wave start (sub 2hr women first, then sub-2 men, then everyone else) I took off at the front of the first group of men, and wow, what a pace.  A couple hundred meters in, my lungs were gasping, but people were blowing by, so the natural instinct was to keep up.  1km in and beeps from everywhere, a chorus of Garmins indicating 1k done.  I looked down to see the first km was sub 4min, well ahead of my 4.06/km target, ‘ok, slow it down, maintain your pace.’

2 to 10kms – Settling into my pace, most of the others did the same.  Heading west along the Thames Path, I was taking in the sun and focusing on technique.  Around km 6, a woman came past slightly faster, so in the spirit of chasing pain, I pushed a little more to stay with her.  Trailing her for 3km, I figured it was my turn to do some of the work, so I built to almost full-out sprint and coasted past before settling back down.  500m down the road, I came to regret that.  ‘Side stich, ahhh!  You idiot, this could all go downhill!  Stay positive, ease up slightly, yes, let her by, recover and back at it.’

11 to 15 – The last 2k of the first lap (1^st of 2) were spent at a slower pace, breathing deep and holding my side praying I could overcome the stitch.  Hit the half way mark, ‘ok, walk the aid station, take one drink now, one to go, 20sec walk and build back.’  Following the plan, I was into lap 2 building back up and not far from the target pace.   Crossing the bridge and heading west again, I caught a few guys that passed while I was struggling and stuck with them.

16 to 21 – A solid 5km from the pain in my side, it was time to step it up.  I was no longer following a pace, simply running down those ahead of me one at a time, whatever pace that needs, I’ll run it.

22 to 26 – In a back and forth with a couple guys and admittedly struggling to keep the pace, it was time to dedicate each of the last 5kms to others.  First my friends who came to the race with me (without whom I may not have been there), then my brother (still teaching me life lessons), one for Chrissie Wellington (someone who goes beyond her limits and provides motivation), one to my parents (who have provided me more than I could ever ask) and finally for my partner (supports me every day, every decision, every mood-swing and all with a smile).

Crossing the line, 1.45.18.  ‘Wow, I actually did it, amazing.’  A few seconds passed, ‘probably could have pushed harder, didn’t track down true pain yet.  Well, enjoy this today, work on improvements tomorrow.’

Takeaways –

Positive

- ran through a side-stitch, recovered and still hit the target at 1.45

- mentally remained confident throughout

Improvements

- more interval training, can’t afford a side-stitch every time I surge in a race

Kinetica Spring BallBuster

Despite an interesting start, plenty of positives came out of today.

From the beginning, 5am start and hitched a ride with Sunny out to Box Hill.  We made our destination 40mins before the start and were greeted with near perfect race conditions, cool (but not cold) and cloudy (but not overcast).  After 20min queuing for the toilet and 10min at registration, I had 10min to change myself and the flat tire on my bike!  Cutting it close, yes.

As everyone was lining up for the start, Sunny and I were just entering transition to rack our bikes.  Just before going in, Sunny broke out with, “oh, no, I forgot my helmet.”  Really?!?  My only consolation was for him to check at registration, I had my own issues to deal with.

Bike racked and changing into my gear, the gun went off!  ‘It’s ok, just focus, get going as soon as possible, but in a conscious rush.’   A couple minutes later I crossed the start line and was on my way.

After about 10mins, I started to catch the back of the race.  Passing people left and right, one guy decided to go with me.  We trailed each other for a bit, then brief chat, and I continued on (love the openness at these races, meet lots of cool people).  Pushed the run, but not to my limit, I’d leave that for the bike.

8mi run in just over an hour, not bad.  On the bike and time to go.  Focus on not letting people pass me and push the climbs.  Throughout the three laps only a few people passed me (check) and I pushed each climb.  When hit with the urge to shift up, ‘what would Chrissie do.  Over-gear, push yourself.’  So, I would take a breath, refocus and downshift instead, ‘chasing pain, in with the positive and out with the negative, push and pull.’

Post lap 3, back to the run.  ‘Well, only 8mi left, then rest and recovery, let’s give it everything.  Chasing pain.’  With that I took off, rolling through the mantras used on the bike and focusing on the four technique points taken from the run coach in Feb.  Passing people like crazy again, wondering if I’d have enough left at this pace, I ignored it all and kept pushing.  Hit the hill, push harder.

Cross the line exhausted (more so than usual, but still standing and not yet painful).  Looking at my watch, ‘that can’t be right?’  54min, wow, blew away my expectations (with room to push harder next time).

Final time 3.24.43 puts me 76 out of about 300 people.  Not bad for starting a few minutes late and no structured training.  I bettered last years time by 7mins coming from the bike and 2nd run.

Run:  1.02.29

T1:  2.24

Bike:  1.23.27

T2:  2.03

Run:  54.18

Takeaways

Positives

- Mentally pushed myself hard

- Overcame desire to up-shift on the cycle climbs and in some cases down-shifted instead

- Maintained focus on the run, superb 2nd run based mostly on technique

Improvements

- Didn’t reach pain

- Need to work on cycling downhill (still hesitant on fast downhills)

Gaining Focus

Thanks to a few friends, I signed up for two races (a much needed boost).  Not enough time to set out a training schedule and really go for it, but these will give me direction.

Spring Ballbuster, Duathlon (Run/ Bike/ Run, 8mi/ 24/ 8)

Box Hill, Surrey, UK

A great early season race that I did last year (2011 race post).  Given my fitness at this stage, I’d like to outperform last year, 3.31.23, with an emphasis on pushing the bike.

Target time: 3.25.00

Kingston Run, 16mi (26km)

Kingston, UK

I’ve not done this run before but having been to Kingston and completed the Hampton Court Swim last year (which ends in Kingston), I know it’s a nice area for athletics.

I’ll think more about target time later but general goal will be to push my limit and see where that gets me.

With renewed vigor, I’m back on the roads.