Race Report: Gulch Countdown 2019

On Saturday January 5th, 2019 I did not finish the Gulch Countdown race, getting disqualified after ~27 miles. This is the race report.

Goals

I really didn’t have goals for this race, I was just out there to have fun. Part of me wanted to see how far I could run untrained though to see if it was going to be a good idea to attempt to go on a 93 mile run this summer.

  1. Make it to 6 laps (13.1 miles) – ACCOMPLISHED
  2. Make it to 12 laps (26.2 miles)  – ACCOMPLISHED
  3. Make it past 50k -Not Accomplished
  4. Be the last man standing – Not Accomplished

Successes

What am I proud of from race day?

  • Somehow ran the farthest I had ever run in a day, despite low training
  • Did a great job implementing my pacing strategy
  • Had a lot of fun meeting other runners and talking on the trail

Failures

What areas could I improve for future races?

  • Got lost in lap 1 and had to sprint to finish in time
  • Didn’t push it hard enough during the middle section of lap 12

Thankfuls

What that was out of my control am I thankful for?

  • Abram for organizing & facilitating the race
  • The family that hosted the race in their driveway
  • All of the effort that volunteers put into making this first time, small scale race one of the best I’ve been a part of

Frustrations

What that was out of my control do I wish had happened differently?

  • Can’t really think of anything, this was a great race that I had low expectations for

Race Recap

This race stands unique as being the longest race I have ever run, the first race (of hundreds) where I did not finish and also the race I was least trained for, ever. I loved every minute of it.

First, I should set context, the format of the race was unique – it consisted of 2.2 mile long laps on a muddy, hilly single-track trail that started at fixed times of decreasing duration. Anyone who finished the last lap before the cutoff was allowed to start the next one. Finishing a lap early just meant you had to wait around for the next one to start. The pace of the first lap was ~15 minute miles, by the time I got eliminated the pace was closer to 9 minute miles.

Pre Race Day

Going into the race I had been running 4 miles once or twice a week, so I wasn’t sure how long I would last. I don’t think I’d cleared double-digits on an easy run in over six months. I had recently logged a few miles sub-six, so I knew speed wouldn’t be my limiting factor, it would be endurance – how long would I last before I simply ran out of energy. With that in mind, my strategy was to go as slow as possible and eat a lot early, so that I had every chance to still have glycogen reserves late in the day. I figured I could make it to 13 miles or so on guts and the slow pace cutoff. After that was a question mark. Going past 26.2 was a goal I had in mind as it would make this the longest I had ever run.

Because the race was a loop, and we had to wait after finishing a lap for the next one to start, having a self-provided aid station was perfectly possible. I had brought along a cooler full of clothing, food & gear to help me survive the day. Layers, braces, gels, and extra everything, just in case. In the end, it was a bit overkill.

The Start

There were perfect racing conditions when the race started at 8:30am – 40 and cloudy. I started off in three layers of clothes – including a fleece jacket. I took off on the first lap in the very back of the 50 runners. In fact, my GPS was having trouble getting calibrated, so I walked across the start line 15 seconds after the gun went off. You can see me looking at my watch in the picture below.

The first lap demonstrated one of the best aspects of this format. I had no motivation to run fast, so instead I ran with other people I might not normally have run with in a race. I spent most of that lap talking to my friend (and wife of the race director) Kristin. We were running slow enough that the main pack separated a bit and unfortunately, neither of us was paying attention to the course very well. During a place where the loop intersected itself, we accidentally doubled back on our tracks, putting us on a course to run an extra mile. We had been going pretty slow and so by the time I realized how far behind we were, there were only 10 minutes left to finish over a mile of the course. You can see me in the picture below way on the other side of the course from everyone else.

I took off running and logged one of the fastest times of the day on the back half in order to finish just before the cutoff. I went from an easy 130 bmp to over 170 and was thoroughly sweating in my fleece jacket. Kristin didn’t survive the lap, but I think she only planned to run one lap anyhow.

That first lap was a huge setback in terms of energy conservation. It would mean that I had not only run an extra mile compared to everyone else, but also that I had burned a lot of extra energy going top speed.

After that first lap things returned to plan for the most part. The next 5 laps were basically a nice slow group run where I got a chance to talk with a bunch of different folks. I slowly stripped off layers and ate food in the breaks between laps. I usually had 2-4 minutes to spare. I don’t think I ran two laps in the same outfit actually, I’d strip off a top one lap and a bottom the next – trying to keep as warm as possible without overheating.

Half Marathon

The end of lap 6 marked the half marathon was a marker in my mind at which point we’d start doing some real running. I planned a big reset and finished with a few extra minutes so that I could change socks, strip off my tights and hit the porta-potty. Once I was in shorts, it was time for business.

Laps 7-9 felt like a real run. I noticed it got a lot quieter. The number of people running had thinned a good bit and instead of rambunctious conversations on the trail, most of us were keeping pretty quiet. I started having less, if any, time between the laps and was more in need of support during those breaks. I took a bottle with me for one lap and probably should have had it with me for others. With all of the mud on the course, I wanted to keep my hands free though, in case I fell. It was about at this point that I noticed more people falling. Tired legs and a sloppy course that had been trampled 7+ times made it much easier to take a dive.

It was lap 10 where my mind shifted from, ‘I can do this all day’, to “I’m not sure how many more of these I have in me”. The cutoff time had now dropped from 32 minutes to 23 minutes, and we now all had 22 miles under our legs, meaning we were past the point of a run when people usually hit the wall. I made notes of a few milestones on the course to see how long it took me to get between them. I figured it would be good to know how close I was to finishing one of the coming laps on time. Lap 10 took a good bit of work.

Lap 11 was my fastest of the day. The group was getting thin and I was starting to hurt. I locked behind another runner and held on for dear life. We kept hitting the milestones on the course perfectly, so I just hung on. It felt like real work. We pushed the flats and downhills and power hiked the uphills. We finished with maybe 20 seconds to spare and the next lap would have a cutoff one minute faster, meaning we needed to run 40 seconds faster to finish on time.

Lap 12

Once I cleared lap 11, I knew my total would be at least 27 miles, even if I walked that last lap. Only 9 of us started that lap. I doubted I could finish on time, but there was no harm in trying. I thought I might be able to do it if I found the right runners to hold on to. After-all, I only had to go 40 seconds faster than my previous lap.

I started off hanging onto the main group at all costs. Surprisingly I crossed my 9:00 checkpoint on time. Just 12 minutes more and I would finish. As I hit the long steady uphill section, things started to fall apart. I let a runner in front of me go, and that ended up being a critical mistake. I caught another runner, but he was limping along and in no place to push the pace. I pushed him to dig deep and then took off, hoping to beat the clock. At the mark where I knew I could finish in 6 minutes, I checked my watch and only had 5 minutes left. This was going to be an all out sprint. I cleared the 3 minute marker with 2:40 left, I was making progress, but not enough.

My (Did Not) Finish

The cutoff whistle blew with me in eyeshot of the finish, I was probably 30 seconds away. I walked it in and crossed the line a few minutes later. I didn’t finish that lap within the time, so I was eliminated from participating in the next one.

It turns out only 2 runners went on to run lap 13 and they both ran another 10 miles before hitting a lap that neither of them could make the time cutoff for. Both of them could clearly put in the distance, the guy that won finished 19th in the Western States 100 last year, but the pace eventually got too fast for the trail. So even if I had finished, I would definitely have ended up in 3rd place and likely only finished one other lap before getting cutoff. My plan was actually to walk the next lap with some pizza and relax, but alas I was 30 seconds too slow.

Here is the race organizer, Abram, on the left with a few of us that DNFd on lap 12.

 

Data Breakdown

It wouldn’t be a Greg post without a few charts. Here are a few of the interesting bits from this race.

First, here are some overall stats to set context for the day. My GPS logged me at 27.79 miles and 2,817ft of climbing at an average pace of 11:24. Interestingly, I spent 40% of the day climbing. Of the 5.25 hours I was moving for 4.75 hours, so I had a total of about 30 minutes of downtime.

It wasn’t until after the first lap that I realized I should turn off auto-lap on my watch so that I could see the cumulative time for each lap and better measure out my progress over the day. The times below are a bit wonky because some laps include the rest time at either end of them while others include none.

The heart rate charts shows how well I executed my planned strategy of saving energy till the end. Other than miles 2-3 where I had to sprint and maxed out my heart rate, I kept it pretty conservative, even up the big hills. My last lap was my hardest effort of the day, which is all you can ask for.

Despite putting in a lot of work, my heart rate primarily stayed in zones 2-4, with a good bit of time in zone 1. For reference, in a marathon, I would primarily be in zone 4 and anything shorter than an hour would be almost exclusively in zones 5 & 6.

What is Next?

I’m hoping Abram will run this race again and that maybe I can put a tiny bit more training into it before next time so that I can get closer to 50k. I actually think with my speed that if the race finished around 35 miles again next time, I’d have a decent shot at winning it. Unlike a 100 mile race where I needed to have crazy endurance, this race favors being well balanced.

As a result of this race, running nearly 30 miles off of almost no training, I’ve decided to try and push what I can accomplish without training. I don’t have much time to train these days but that doesn’t mean I can’t have fun. This summer I plan to try and tackle the 93 mile Wonderland Trail off of about this much of a base. I suspect that run would be challenging no matter how much I prepared, so I might as well save some time in the process. Wish me luck.