I run for...the mountains

Less than 24 hours before race day. I'm a mix of nerves and excitement. Last year's performance is constantly in the back of my mind. There's an obvious fear that I won't finish the like last year, that the elevation will prove to be too much. On the other side of that fear is knowing that I was able to run 20+ miles of the same course and roughly 4000ft of the total 5700ft of elevation gain. Last year being able to complete the 35K left my dignity in tact so that I could avoid the dreaded DNF and it was definitely the most difficult run I've ever finished in my life. This year I know better. I know the course. I know the climbs. I know when to step on the gas and when to pump on the brakes. I've trained for this.

Elevation Profile - Last year I made it to the 10mi turn around

The 50K course map

My plan going into training this year was to get some more trail experience and do more overall that would make me a better runner. In comparison to last year, I've definitely made an improvement. In addition to the endurance aspect of training, I focused on what would help me with the elevation - trails, stairs, and hill repeats. I also did more core work and cross training this year. Lastly, some jump rope to help with my foot strike and coordination. I don't want another fall like last year! Although, it could have been a lot worse.

24 hours before race day this is what I'm focusing on: hydration, nutrition, and mental training. As far as running goes, I know I've done all that I can do. I've been tapering my mileage for the last 3 weeks so my primary goal has been to be the best me I can be at the starting line. Hydration and nutrition is simple for me. Now that I've transitioned to a LFHC diet like Keto, I'm honestly not as worried about bonking out on the course but I am increasing my salt intake quite a bit. My hydration strategy has pretty much been the same for the last 5 years. I drink to thirst and make sure I alternate between electrolyte drinks and water. It's going to be hot day on race day so although there are plenty of aid stations, I plan on bringing both my hydration belt and my handheld with me on the course.

Mental training part 1: Every year this means something different to me. This year it's more important than ever. I've reviewed last year's race over and over again. I know that in the moment deciding to drop to the 35K was the best decision for me but I cannot shake the feeling that mentally, I could have been better prepared. I big reason for last year's failure had to do with not understanding the course or the elevation and have lofty goals for myself. Once I realized I could not run my 10-11min miles, I immediately got discouraged. This year I'm more realistic. I have three goals: a conservative one, an aggressive one, and one somewhere in the middle of those two.

#1 (conservative) - Pace: 20min/mi     Overall finish time: 10.5 hours   

#2 - Pace: 17min/mi     Overall finish time: about 9 hours    Projected finish time: 3:56pm

#3 (aggressive) - Pace: 15min/mi     Overall finish time: about 8 hours

Mental training part 2: As I'm writing this, I'm currently listening to my Ultra/Mountain playlist.A mix of motivational songs and mountain songs to keep me focused on the task at hand. I don't plan on listening to music on the race course but will listen to it all the way leading up to the race. It will also be ready to go on the course if needed for an extra boost. This year's theme song - Whatever It Takes by Imagine Dragons.

I was born to run, I was born for this

Whip, whip
Run me like a racehorse
Pull me like a ripcord
Break me down and build me up
I wanna be the slip, slip
Word upon your lip, lip
Letter that you rip, rip
Break me down and build me up

Whatever it takes
'Cause I love the adrenaline in my veins
I do whatever it takes
'Cause I love how it feels when I break the chains
Whatever it takes
You take me to the top I'm ready for
Whatever it takes
'Cause I love the adrenaline in my veins
I do what it takes

Mental training part 3: I've come up with some mental block "busters" to help motivate me during the race. Typically I will come up with a mantra or two each year but this year I've created a whole list. I need all the motivation I can get.

1. One foot in front of the other. 1, 2 (this has a nice cadence to it and I've used it during training runs)

2. I love doing this (sometimes I need convincing)

3. My legs don't hurt 

4. I can breathe. My lungs are open.

5. I did 21 miles of this course last year.

6. I did 4000ft of the 5700ft of elevation gain last year

7. I run for those who can't (and I will keep those individuals in my mind throughout the race)

8. I run in remembrance of those I've lost (and I will think of them individually)

9. Pain is only temporary, the feeling of achievement lasts forever.

10. Keep going.

11. Run happy. Smile.

12. I have completed 4 marathons. I can do this.

13. I can eat whatever I want after this. (Carbs included!!)

14. Giving up is not an option.

15. The time is now.

16. Be fearless

17. You are tougher than you think you are

18. Think - easy, light, smooth & fast (from Born to Run) 

So that's it folks. Nothing left but to conquer that mountain. This has been quite a journey this year. Last year's failure. Being sidelined from running for at least 2 months. Surgery 6.5 months ago. A spring PR at the Illinois Marathon 10K. Signing up for Table Rock 50K again. Training on the trails and through the heat. All to hopefully be able to officially call myself an ultrarunner and on to my first 50 miler or 100 miler. 

Stay tuned for the race report to come in a couple days. Thanks for everyone's support!

I run for...HFLC

HFLC - high fat, low carb diet

As a runner I've become dependent on carbs. I load up on carbs before a long run or race. Carbs are my energy source during my runs. Carbs aid in my recovery post-run or race. This has been ingrained in me for the last 6 years. My journey to switching over to HFLC, specially a Ketogenic diet, has not been easy and will continue to be difficult.

I have many reasons for why I'm switching to HFLC which is why this time it might actually stick. In the past I've used it intermittently, trying to "carb-cycle" while training. I did not have enough self-control for this. My high carb days turned into REALLY high carb days and then it was that much more difficult to get where I needed to be on low carb days. That being said I did have some short term success with it. Speaking of success on HFLC, my husband has shown me that it's possible. Last year he lost over 90lbs in 6 months. Lastly, I have discovered that HFLC is prevalent in the world of ultra running. I've done a lot of research on this diet with regards to running, wondering how in the heck it's even possible. Well once your body becomes fat adapted, it turns out that you are able to tap into fat energy stores that you wouldn't normally on a high carb diet. This allows you to run for longer!! What a concept!

Disclaimer: I am not going to go into big detail on the specifics of HFLC diets or Ketogenic diets. Rather I will be discussing my  journey into switching over and how it's affecting my running.

So I am day 7 into my Ketogenic diet and still going strong. Yesterday was a true test for me. I had a 22 mile long run planned and I was very nervous about how Keto was going to affect my ability to run that far. From my research and following the diets of a couple of my fave ultrarunners (Timothy Olson & Dean Karnazes), I knew it was possible. I developed a game plan and just trusted the process. Well.....let's just say I'm still in the experimental stages. There are definitely things that worked for me but things that did not work either. The 22 miles were completed (!!!) but not without some struggle.

Low Carb Long Run Fuel

I believe my first mistake was not taking in enough calories or fat prior to my run. I foolishly believed that I could be like superhuman, Dean Karnazes, who likes to run a marathon every day before breakfast, and only drink some coffee with coconut oil before going out to run. However, I will say that I started my run with tons of energy and felt great but the lack of calories/fat definitely came back to haunt me in the later miles. For my nutrition on my run, I planned on using only nuts/nut butters. My hydration included Nuun to supplement electrolytes and I also had SaltStick Fastchews on hand for more electrolytes should I need them. So this was quite a change from my normal long run nutrition plan. Instead of taking in 100-150g of carbs (through GU gels), I would only be taking in about 15g net carbs. But this really didn't concern me much. I had run earlier in the week - 2 intense workouts - and running with fat as my fuel felt great. I bonked earlier than usual but as a long distance runner I know how to push through that. My main concern was going to be electrolytes. I had the Nuun and the SaltStick but I was lacking in the additional electrolytes provided by my GU gels and a carb rich diet.

So I started out for 22 miles with nothing but my coconut oil and coffee. The first 9-10 miles felt wonderful. It was a cool morning for July and I had decided to do a true out and back course, not wanting to overload my brain with too many things I needed to remember on an experimental training run. I ran down one of my favorite country roads and immediately got into "the zone". I paused my music and just let the beauty of nature inspire and motivate me. Sometimes I really hate summer running - the heat, the bugs, the corn, but today was the perfect summer day for running. The smell of honeysuckle was SO fragrant and out past the city limits, there were butterflies everywhere! It felt purely magical. I stopped to snap a few pictures before turning around.

Right after I turned around and hit the halfway mark is when things started to go south for me. I felt strangely sleepy. My skin was cold and clammy. I felt nauseous and dizzy. I was almost out of water so I texted my husband to bring me water. I continued to run while I waited for him and kept telling myself that my symptoms were all in my head and that I could push through this. Then as soon as I stopped to refill my water bottle, I did not feel well at all. I felt like I was going to pass out and had to lay down in the car. This feeling would not subside so I came back home to re-evaluate. What was going on?! Did I need carbs? Did I just need more water? More electrolytes? I tried to just listen to my body. I drank some more water with Nuun and ate some strawberries. Then I laid down because I was STILL feeling light-headed and nauseous anytime I was upright. I was cold too so I went outside and laid in the sun. I'm not sure how long I was there but I ended up taking a short nap. When I woke up I felt much better. Time to go back out!! I filled my bottle with more Nuun, ate a pickle for good measure, packed some almonds in my handheld and went out to run the last 10.5 miles of my run.

The last 10.5 miles went off without a hitch. I got back into "the zone" that I was in earlier, soaking up everything around me. The most surprising thing was how good my legs felt! I've read that HFLC is good for inflammation and that must be true because normally at the end of a 20+ mile run my legs would feel crampy and I'd barely be able to keep them moving but not today! I was actually able to move after my run today too. Normally I'd be posted on the couch all day but surprisingly my legs still had energy left in them. Now a day later I have zero soreness whatsoever. I also noticed during my run that a recurring issue in my left foot is no longer there. Typically 2 miles into my runs (like clockwork) the ball of my left foot would start to hurt and my toes would go numb. Most likely the result of something called Morton's neuroma. This would last for several miles and sometimes force me to walk because it was so painful. I had zero issues with this at all on my 22 mile run. Amazing!

Final takeaways from yesterday's run - 1) Eat more calories/fat prior to my run, especially any runs over 10 miles. 2) Increase salt intake EVERY day and take in more electrolytes during the run. Now that I've analyzed yesterday's run and done some research, I'm fairly certain that I became hyponatremic yesterday. This has happened to me one other time, during my marathon in Savannah, and the symptoms are quite similar. Even though I had electrolytes on hand and was mindful to keep taking them, it just wasn't enough. Being that I was only on day 6 of keto, I probably had lost a significant amount of salt. That combined with the fact that I'm a "salty sweater" (I lose more salt in my sweat than most people) probably led to my issues mid-run. I'm looking forward to making some changes and seeing how I do next run. 3) HFLC has also positively influenced my running and with that I'm hopeful that I'll be like superhuman Dean Karnazes in no time!