First 100 -- Vermont 100 Mile Endurance Run Race Report

Vermont 100 Mile Endurance Run
Race Report

July 18-19, 2009
West Windsor, VT

Training

All of my training since June 1 has been meticulously documented in my blog, and the training for the months before that is similar.

I decided to use CrossFit and CrossFit Endurance to train for the VT100. I had been doing CF since August 2007 and added CFE in April 2008, but I tweaked the program a bit specifically for this event.

Five to six days a week I did a CrossFit workout, usually from the main site. About 4 of them were metabolic conditioning workouts (aka metcons) and some were pure strength workouts. I focused mainly on limit strength and power in the hip and posterior chain. In doing so, I set some significant PR's including a 282# back squat and a 210# push jerk.

Three days a week I did a CrossFit Endurance running three hours before the CF WOD. One of those days were short intervals like 100m or 200m, another one of those days were longer intervals up to 800m, and another one of those days was a distance run up to 13.1 miles. Since October 2008, I averaged 20 miles per week or less, and I had only 3 days where I exceeded 30 miles: a 50k race in January, a 50k race in April, and an accidental 10 mile run and 30 mile walk two weeks before the VT100 after getting lost during the preview run. I only completed 12 runs of more than 5k in 2009 prior to the VT100. All my training was done either barefoot or in racing flats, so I used racing flats for the VT100.

As far as nutritional plan goes, I was consuming average of 3300 calories a day, with 80% or more from "primal" sources, (no grains, dairy, legumes, sugar, etc) and about half of that coming from fats.

Why this way? I chose to train this way to experiment with this radical CFE program, and because it worked well for my goal -- to build the physical fitness and mental strength needed to become a Navy SEAL.

Someone who looked over my training program called it a recipe for disaster. That was just the motivation I needed.


Pre-race

Although I could have done the race without any support, my family decided they wanted to come watch my event. My Dad, my brother, and I drove up to Silver Hill Meadow in West Windsor, VT on early Friday afternoon. I checked in and the officials recorded my vitals. I was pleased to weigh in at 153#, up 7# from the start of the summer, and up 12# from my food poisoning bout in April.

We set up our tent at the Silver Hill campsite and I began to review all my equipment. Sitting within a sea of tents and hearing ultrarunners discuss various aspects of their sport, I could tell this would be an exciting weekend. In my previous three ultras, I didn't really meet anybody or get the sense of community that everyone always talks about. I recognized a lot of people from the Vermont 50 and from the G.A.C. 50k, and also quite a few from blogs that I've read online.

Setting up the tent at Silver Hill.



The starting line...



...and the finish line, so far away.



I went to the runner's meeting and dinner that evening, and sent in drop bags for all 9 handler locations. Afterward we headed into Woodstock for some ice cream to pass the time.

At 9pm I pre-taped my feet, washing them with witch hazel, and then covering with liquid bandage, Kinesio tape, body glide, and finally my Injiji toe socks. By this time I tried to get some sleep, but as expected I got very little. I estimate 90 minutes of sleeping that night, while I tried to calm the butterflies in my stomach and tried to avoid the rain that was pouring down from above.

I heard runners jostling about as early as 2:30am, and by 3:00am I was up and ready to begin. I listened to some Judas Priest, which always gets me going. Magically, the rain that had been pouring all night stopped. In the main tent, "Chariots of Fire" was played on loop through the speakers loud enough to wake up everyone in the meadow. The situation must have looked bizarre to a non-ultrarunner: hundreds of thin figures walking around in pitch dark on a Saturday morning with headlamps and flashlights, while dramatic music played in the background.

I was so nervous that eating food was the last thing I wanted to do, but I forced down a banana and a few poptarts. After getting dressed, I made my way to the main tent and had a little bit of coffee. At this point, my adrenaline levels were so high that a little bit of caffeine really didn't do anything, but it tasted good.

The only person I recognized at the starting line was Jordan, another future SEAL hopeful, but he told me he was going for at least sub-24, so I didn't want to risk running with him and burning out.


The race

I toed the line with one water bottle, racing flats, gaiters, compression shorts, running shorts, tech shirt, tech hat, handkerchief, and a small flashlight.

I was confident, but at the same time worried about minor things that could stop me from my goal. I probably hadn't even run 100 miles in the last three months, and I expected to do it in a little over a day. I remembered what Carl from Crossfit Endurance told me, that my training will get me through it, but I just had to wrap my mind around the fact that it's going to be a really long day.

At 3:59:50, everybody began the countdown to 4am out loud.

The sun did not rise until 5:25 on Saturday morning, so the first 85 minutes were run in pitch dark -- my first time ever doing so. The flashlight was helpful, but since there were so many people running together, I could have probably gotten away without having one. I got into a nice groove, walked the uphills, and hydrated well.

The ground was wet, but the air was cool and the humidity was relatively low. At the meeting the day before, it was predicted rain and thunderstorms for most of the day. Luckily, it didn't rain at all during the race, and the temperatures were quite bearable. I probably couldn't have asked for better weather.

Around 5:30 I was at the first aid station (liquid-only) at mile 7. I had downed 20oz of water from my bottle and 2 salt tabs already, and I refilled with 20oz of Heed. Heed isn't particularly tasty, but I had used it in a race before and it's sometimes more drinkable than water. I met the second aid station at 11.5 miles, another liquid-only. I was glad I decided to force myself to eat breakfast, otherwise I would be in trouble by now since food wasn't offered until mile 15.

After the aid station at Dunham Hill I ran with another Massachusetts runner named Rob Jensen, who had both completed and DNF'd at Vermont before. He offered me some good advice. Around mile 15 we ran through the Taftsville Covered Bridge, which was pretty interesting. At the aid station there I picked up some sandwiches and fig newtons. I could tell I was well-hydrated since I already had to make at least five pit stops.

At mile 21.1, I got my first handler access point at Pretty House. I got my second water bottle, dropped off my flashlight, applied vaseline, took some glutamine tablets, sucked down a tbsp. of coconut oil, and ate some aid station food. Things were looking good.

I ran smartly for the next 10 miles, running with Rob until the next handler station at Stage Road at mile 30.1. I recognized a guy named Gary from the G.A.C. 50k in January, where I had finished two minutes behind him. He told me he was running his 8th VT100, so I felt confident I was running at a good pace. I was happy to see my Dad and brother waiting for me at Stage Road. I took some more coconut oil and glutamine, ate as much food as I could stomach, and continued on. I didn't see Rob for the rest of the race, but I did learn that he eventually finished.

Drop bags at Stage Road. That's Frank in the background; met him in NYC when Marshall Ulrich finished his transcontinental run.


Getting supplies.


Anyone have a spoon for coconut oil? That's Jon Roig in the background.


From around mile 10 to mile 40, I was passed by multiple horses, since the Vermont 100 also has a simultaneous horse race. Some people make a big deal about having horses running next to humans, but it didn't really bother me.

After Stage Road, I was feeling good. The sun was out, but it was not too hot. I was well-hydrated and well-fed. I was starting to get worried because my ankles were starting to hurt, but the pain there subsided within an hour or two. The whole course had been nice up to this point, but after Stage Road it became really picturesque. I was running through the single track by myself when I came upon a group who was running at a pace I could hold. This was where the race got fun. Conversations went on all sorts of entertaining subjects, led by an experienced Alabama runner with some good stories.

I ran with them for awhile, but a few of them picked up the pace, and a few slowed down. I had been running ahead or behind of Jon Roig and Cheryl Yanek since mile 25, but after Stage Road we started to run together. Jon was from Arizona and Cheryl from Brooklyn, and they both had much more experience in ultrarunning than I did, but all three of us were running our first 100 miler.

At mile 39, we went through the Lincoln Covered Bridge and I let out a big shout, which produced a nice echo. That was fun. This aid station had watermelon slices, and I don't think anything in the world could have tasted better at that point. It was hard to believe that I wasn't even forty percent done with this run, but I put it out of my mind. The goal was the next handler station at Camp Ten Bear, 8 miles out.

The next few miles from around 40 to 43 were a bit rough, but the slump passed fairly quickly. There was the temptation to keep walking even while on a downhill, but we soon found out that it didn't hurt so much once you started running again.

We cruised into Camp Ten Bear at mile 47.2 around 2:40pm. Medical staff looked me over and I weighed in at 153#, exactly where I needed to be. My Mom, Dad, and brother were waiting for me and said that I looked great. I felt great too. I felt some hot spots on my feet where the toes meet the ball of the foot, so I spent a few minutes patching it up with some Kinesio tape. I took some glutamine, coconut oil, loaded up on food, and I was on my way.

Cheryl and me coming into CTB.


Do I look fat?


Getting ready to head out again from CTB.



On my way out of Camp Ten Bear, I saw a couple of elites coming back into Camp Ten Bear the second time (mile 70 for them). That's almost the equivalent of getting lapped in an ultramarathon.

I had a psychological advantage for the next 7 miles, in the sense that this was the part that I did for my preview run two weeks ago. Jon, Cheryl, and I were cruising along at a solid pace, and we passed the 50 mile mark in around 11:30. My plan was to pass the first 50 miles in 12:00, so things were looking good. Cheryl had run a 100k before, but Jon and I had only run up to 50 miles in a day, so this was uncharted territory for both of us. Comparing this point of the VT100 to the finish line at VT50 nine months ago, I felt ten times better, even knowing that I was only halfway done. I was in better shape than I was at my first ultra, I was more experienced, and I was running this race smartly. Knowing this part of the course really helped, as I knew what was coming up ahead and what I could look forward to. In fact, miles 47 to 57 were pretty easy.

Tracer Brook at mile 57 was the next handler station, and I grabbed a few supplies and a lot of food, but I was out of there really quickly. The 5 miles from Tracer Brook to Margaritaville were without a doubt, the most difficult part of the course. My split time of 1:29 reflects that. Immediately out of Tracer Brook there is a massive hill which is at least a mile long. Around here I got passed by a couple of the elite 100k runners. They looked really fresh, having only started a few hours before. It's always cool to watch elite runners, especially when you're running right next to them.

Jon, Cheryl, and I made it the handler station at Margaritaville (100k/62.1mi) before 7:00pm, under 15 hours. From this point I would be officially credited with a 100k finish, even if I didn't complete the 100 miles, but quitting was not an option for me. I grabbed my headlamp in case I didn't make it to Camp Ten Bear before dark, some glutamine tablets, and some other supplies. The aid station had some homemade cookies and fudges, which were very palatable. I also knew the area from about 62.1 to 66 from my preview run, so I felt pretty good about this.

The next few miles were rocky and it was starting to get dark. I was still well-fed and well-hydrated. Around mile 67 or so, the course turned from the rocky Brown Schoolhouse Road to a nice muddy single track trail. I don't know what happened, but I got a huge burst of energy and felt indescribably fresh. I didn't want to leave Jon and Cheryl behind, but since they were both getting pacers at mile 70 and I wasn't, I felt okay pulling through. I hauled it the next 3 miles, running the whole distance and passing a bunch of people along the way.

I arrived at Camp Ten Bear at mile 70 at 8:40pm. Medical staff weighed me in at 154#, having gained a pound, but looking good so they didn't stop me. I was drinking a lot of water. My Mom, Dad, and brother were waiting for me there. I applied more tape to my feet, changed my shirt, applied more vaseline, drank some chicken broth, and ate as much food as I could handle. I checked my pace charts, and I was still on pace for a sub-24 hour finish. I didn't actually think I would ever make sub-24, but it was at this point that I knew I was going to finish. It was just a matter of doing it.

Feeling good at mile 70.


I left CTB at 9:04pm and flipped my headlamp on and ran into the darkness. I tried to latch on to any runner I could find to make sure I didn't get lost, but I was struggling to keep up with their pace. I have to say that the course was extremely well-marked. There were glow sticks that could be seen every 200m or so at night, and yellow pie plates to ensure direction. At only one point during the race did I step off the course because I saw a pie plate that looked yellow, but was actually orange. Running through single track trails in pitch black was fun, and I gave out a loud hooyah which cracked the silence.

The course was well-marked (this picture is from mile 97).


I arrived at the aid station at 74.7 feeling pretty confident. I had less than a marathon to go, and I had over 11 hours to bring it in. They had hot soup at the Seabrook station, and gummy bears were slowly becoming my favorite food. I felt bad for the guy throwing up violently after leaving the aid station.

The next handler station was Spirit of 76 at mile 77. I walked up a hill lined with candles illuminating the dark and saw a whole bunch of friendly people and American flags everywhere. That was cool. My tape was starting to slip off that area between the toe and the ball of my foot, and so the skin was getting macerated and sensitive. I pulled up the socks a bit, but it didn't help much. I sucked down a special treat waiting for me in my drop bag -- a Starbucks Frapuccino.

I headed out of the station quickly and tried to keep up with a runner and a pacer that were in front of me. The first mile or two out of Spirit of 76 was on some nice wooded single track, but soon after that there was gravel road. And when I say gravel road, I mean there were several miles of downhill gravel road with absolutely nothing on it -- no houses, no cars, no people. The only things I could see were the green glow sticks. The bottoms of my feet were so macerated that running downhill hurt a lot, and so I had to walk these next few miles. I also became overwhelmingly sleepy. Every so often I would sit down in the middle of the road for a minute, but then convince myself to get up and keep going.

It took over two hours to get to the next manned station at 83.4. I drank a cup of black coffee and tried to repair my feet by putting some duct tape over the macerated area. It felt okay for the next couple miles, but not for too long. The coffee kept me awake for a bit, but the combination of the caffeine and my excessive hydration techniques made me have to relieve myself every 5-10 minutes or so.

Later a lady passed me in a car and said "Bill's is just around the corner, a half mile." I got excited and began running. The aid station was at least two miles away and there was a massive hill to conquer before that. I became very angry.

My Mom, Dad, and brother were all waiting for me at Bill's at 88.6. I had my final medical check and weighed in at 155#, two pounds overweight. The doctor was concerned, but I told him I really needed to go to the bathroom and that my weight should be back to normal. Overall, my body was feeling good, but the balls of my feet were hurting, and I had started to feel chafing in the crotch area. I applied some vaseline, filled up on food, and enjoyed another treat I left myself -- a Starbucks Espresso Double Shot. I left Bill's at 4:03 am. The 100 miles was in the bag, it was just a matter of when.

I was able to jog for another mile or so, but the chafing and my feet were begging me to stop. I wasn't sleepy anymore. I passed through a beautiful open field with Mt. Ascutney in the background and the rays of the sun barely visible across the peak. Soon afterward, the sun began to rise again, and I hit another large hill. I said hello to a ram as he stood along the side of the road near this hill.

I hit Keating's at 92 and filled up, but didn't stay too long. Not too long afterward, I had to take a pit stop and the chafing got ten times worse. It was so frustrating. My legs were okay with running, my feet weren't hurting as much, I was well-hydrated, I was well-fed, and I wasn't sleepy, but the pain in my thighs and crotch area was overwhelming.

I walked into the last handler station at Polly's at mile 95.5. I applied more vaseline, but at this point it was too late. I had my camera waiting for me there. I only have pictures of the last 4.5 miles of the course, but they were just as beautiful as the rest of the course.

View from Polly's




I passed by the last aid station at 97.7 around 7:30am. If I ran it in from here, I thought, I could break 28 hours. I saw one guy and his pacer pass by me busting out 9:00 miles. I envied them.

American patriotism where it all started - New England.


Views from the last 4 miles of the course.







With a mile to go, I could hear the sounds at Silver Hill Meadow, which was a bit of a tease. Even at this point I was walking it in because it was impossible to break 28 hours at this point, and the chafing was just too much. With a half mile to go, I saw two women running together and closing in. I didn't want to get passed by anybody in the last 800m, so I tried to put the thought of my chafing behind me and ran it in. I crossed the finish line officially in 28:26:35. Mission accomplished.

I finished toward the back of the pack (142/250 starters or 142/177 finishers) and was the youngest to finish at age 20. The completion rate was 69%.

Crossing the finish line. Don't mind the heel strike.



I just ran 100 miles through the Green Mountain state. I'm feeling pretty good at this point.



Post race

It took me awhile for it to sink in that I just ran 100 miles in a little over a day. I hobbled around for a bit and watched a few other runners finish. I saw Cheryl and was happy to hear that she finished her first 100 as well. I saw Jordan and he looked awesome, especially after having gone sub-22 on his first 100 miler. I headed over to my tent and slowly began to change my clothes. My feet were completely macerated, but there were only a couple small blisters. I never have toenail problems like other runners.

Off comes the first layer...


...and then the second layer...


...and then the last layer.



Racing flats. Nike Waffle Zoom V -- the best pair of shoes I've ever owned.


Under my shorts, however, my skin was rubbed raw and I had dozens of large white blisters over my upper thigh and thereabouts. It wasn't pretty. Even changing into my regular clothes didn't help, and I had to hobble around the rest of the day with a awkward penguin walk.

I fell into a deep sleep for about an hour until my parents came and helped me pack my stuff. I had some brunch, picked up my finisher's plaque, and was on my way home.

Long day. Good race.



Analysis

Some people have asked me what I think of using CrossFit Endurance to prepare for a 100 mile race, now that I finished. The bottom line is that I set a realistic goal of finishing a 100 mile run with 14000 feet vertical in under 30 hours, and my training allowed me to accomplish that goal.

I was able to complete this mentally challenging task of running 100 miles without having to sacrifice any of my strength, power, speed, weight, or time, all of which I need for my ultimate goal of becoming a Navy SEAL. I have not had any sort of injury since minor IT band irritation in April 2008, exactly one month before I started doing CFE.

Could I have completed this race if I had put in regular 80 and 90 mile weeks instead of doing low mileage CFE stuff? Definitely. Would I have finished faster? Given the complex nature of a 100 mile race, it's impossible to say.

A time of 28:26 is not competitive for a 100 mile race, but I had to start somewhere. I have no doubt that a good athlete could go sub-24 on a similar 100 mile course using CFE. (I believe one guy has done 100 miles in 24 hours on a track using CFE.) I would estimate that chafing in the crotch, foot maceration, and sleepiness added about 2 to 4 hours to my time. All of those issues were preventable to some extent, though I would have needed a sharp crew and experience running 100 miles previously in order to prevent them. Even in the late stages of the race, my muscles and joints were holding out pretty well. But it's those "x-factors" -- skin, darkness, sleep deprivation, trails, nutrition, hydration, soreness, weather, elevation, etc -- that slow you down, and to be honest that's what makes ultrarunning so much fun and such a challenge.

When I decide to do another 100 mile run, I now have more experience on how my body reacts, what x-factors I need to prevent, and how hard I can realistically go. I can definitely see myself several hours faster. A sub-26 for my next 100 miler (if the course is similar or easier) would be a realistic goal, whenever that will be.

Ultrarunners often talk about soreness and pain in the quadriceps, especially going downhill late in the race. I can honestly say that at no point in the race did my quads ever feel tired, and the day after the race, my quads are not even slightly sore. I can say with certainty that all the heavy lifting I did on my legs prepared me for that.

There is soreness in my ankles, shins, and calves, and slight soreness in my abs and back. That was expected. Perhaps high mileage training is the only way to avoid soreness in the calves and ankles, but I don't know for sure.

I am pleased that I ran my race smartly. I held a good pace for the first 77 miles. I consumed as much food as I could handle, took salt tablets regularly, and I drank at least 3-4 gallons of water. I may have over hydrated, but it didn't bother me. Whether or not the L-glutamine tablets helped, I don't know. Supposedly they help reduce muscle mass catabolism during endurance workouts. I had whey protein isolate packed in every drop bag, and I had experimented with it during runs before, but I really didn't want to go through the trouble of mixing it during the race; I didn't use any.

Later, I am going to write a more thorough article on my impressions of using CFE to train for endurance events, and detail its advantages and disadvantages. (Edit: here's the article for CFJ subscribers)

I enjoyed the race. Thank you to all the aid station volunteers, medical staff, race officials, and fellow runners (especially those who ran with me at some point) for making the race great. If I'm not in the Navy by next July, I'll be back.