JFK 50 Race Report and the summer that was

To say it's been a different kind of year wouldn't be news to anyone. Race cancellation has forced adaptation and over the spring and summer instead of competing in ultras of varying distance, I instead set out on mountain adventures. I also stopped tracking my miles and just ran how I felt with a general plan on fitness. The goal was to have fun while also building elevation through progressively more challenging runs.

Along the way I found a running partner, acquired a puppy, remained consistently socially distant (not too difficult for an introvert), crashed and burned physically, and recovered. The highlight was definitely doing the Pemi Loop in the White Mountains for the first time. Considered by many one of the most challenging loops, it covers just under 30 miles and 10,000ft of elevation on some of the most technical terrain with some of the most amazing views you could ever hope to see. Running with Brenda, my partner on and off the trails, we had a conservative goal of covering it in 9 hours. Unfortunately our navigator (who may or may not have been me) took a wrong turn that added an accidental extra 6 miles and 2000ft to the run. While it was discouraging, it was still an amazing adventure that I can't wait to repeat and give it an honest hard effort.

Hitting the fall my body and mind just gave out, my knees were sore all the time, so I made the decision to defer my longer fall races and take a couple weeks completely off. There was a 50k three weeks out so the plan was to just get healthy and run as best I could. It was definitely the correct decision as my body and mind were able to bounce back to normal and even though I didn't run my best race or time, I felt that I ran to the best of my ability on the day. It gave me confidence for the future.

I set my sights on the JFK 50 miler which was 6 weeks out. It would give me just enough time to get a series of back to back long runs in to really push my fitness and prepare myself and then taper. I had no idea what to expect but I knew I couldn't drop right into 80 mile weeks and doubles so I just did what I did over the summer, ran how I felt during the week (working in one hill repeat day) and then focused on quality back to back long runs (Going 18/16, 22/20, 31/10). It was also going to be Brenda's first 50 miler and first back to back long run training so we partnered where we could on runs since we basically run the same pace and bring out the best in each other.

The training went better than expected as I found myself really able to crank out hard runs on the second half of the back to backs. My body felt locked in and strong, I figured probably from all the high elevation runs over the summer and fall. My knees were still sore at times but nowhere near as bad as previously, doing some knee exercises and strengthening definitely helped as well. I set an A+ goal of breaking my 7:36 time in my first 50 (on a considerably easier and flatter course), an A goal of breaking 8 hours, a B goal of being top 100 (out of 700 runners), and a C goal of just finishing and having fun at the JFK 50 on November 21, 2020.

JFK 50 RACE REPORT

Starting in Boonesboro, MD, the JFK 50 is the oldest ultramarathon in the United States and covers 3 distinct sections. The Appalachian Trail section up to mile 15.5, the 26 mile flat canal tow path section, and the final 8+ mile paved rolling hills section. The different terrains provide different challenges that actually I thought could work in my favor as I had extensive trail experience but came from a road running background. What most concerned me beyond the first 2.5 miles leading up to the trailhead being basically straight up and not wanting to overtax myself, was the no listening devices rule. Music has always helped get me through low sections and I'd been on a particularly egregious Bob Seger kick lately so I was a little worried I wouldn't be able to get that musical adrenaline shot when I needed it. But like everything in ultras, you adapt and move forward.

With covid protocols this years race was starting in three waves - 6:30, 7, and 7:30am. The seeded runners and elites were in wave 1 along with 10 time finishers and other notables. Brenda and I were in wave 2. Just a quick note of thanks to the incredible race staff as they really run a top notch event and did everything possible to make us feel safe in this challenging time. The communication was outstanding, they understood our needs, but also balanced that with needing to adhere to standards and keep us safe.

We settled into the middle of the pack at the start line but pretty much immediately after the start began to move up. Brenda and I have an agreement to be selfish during races and run our own race, but we also naturally run about the same pace so we generally end up together for at least the first few miles. The pace felt comfortable which my watch confirmed with an 8:31 so I knew my relative effort gauge was on point. The road quickly transitioned to long uphill and I kept my focus on just running smooth, happy to feel how easy it felt while clocking a 9:15 uphill mile. I was also running towards the front of the wave which surprised me a bit.

Photo by H3 Photography

Hitting the AT I quickly shifted into trail runner mode. The rule of thumb I'd heard was just survive the AT in one piece but as I ran the section I grew more and more confident as I found it very runnable. It's important to note that after running the technical trails in the White Mountains and on the Seven Sisters course near my home my version of runnable is very different from most. I was also having a blast as most of the trails I'd been running had been slippery and covered in leaves but these were clear and open. As I opened it up I just decided to go for it and attacked the downhills and balanced safety with aggression, hopping rocks. The majority of the other runners were very conservative and tentative, especially on downhills, and I found that my experience and comfort in these sections proved to be a huge advantage.

Starting in wave 2 actually turned out to be a good thing in some ways as once I caught up to wave 1 there was a steady stream of runners to lock in on and pass. Hearing some of their amazement at how I handled the trails and blew past made me smile as I remembered how I'd been the same way on trails only 18 months ago when I first started the transition. Knowing that the majority of the elevation was in this first section I began to run more of the uphills and mentally prepared for the last mile or so where it drops over 1000 feet. I'd seen past runners strava's and how they'd done 12 and 13 minute miles over this drop so I wasn't sure what to expect but it wasn't anything I hadn't done before so I just let go, focused on high knees with quick feet, and bombed down the hill past other runners.

Photo by H3 Photography

Dropping onto the tow path, I let out a howl (Warren Zevon, Werewolves of London style) and about a minute later heard the return howl from Brenda as she dropped onto the tow path as well. This kind of spontaneously became our call back and forth as we passed each other which happened a couple times during the race. I'd figured if I came out of that section between 2:30-2:45 I was in good shape and I was actually around 2:25. Some runners change shoes at this point but I hate stopping and also don't like messing with my shoes and socks once they're on. I'd done some research before the race and settled on Hoka Challengers for the whole race since they work well on both trails and roads and this was definitely the correct choice.

My goal had been easy 8:30-8:45 miles on the tow path, with an optimistic thought that maybe I'd get closer to 8:15. My legs felt a little tight from the elevation and while I felt good from the start and smooth, I didn't feel great like I have on same races, so finding a rhythm on the tow path proved more challenging than expected. I was moving at a solid clip around 8:40 and still passing runners, but I wasn't hitting my A+ times. Being less than 20 miles into the race I knew better than to push myself to meet some abstract goal and that it was more important to just keep my relative effort consistent. Having run multiple ultra distance runs, that experience just teaches you that everything can change for the better or worse quickly so being consistent and reading your body is the most important thing.

Photo by H3 Photography

This is also where nutrition came in. I used to be on a regimented schedule with gels and salt tabs but have begun balancing that with listening to my body and what it's telling me I need. I also have begun using dried fruit more for calories which is really effective. Gels are still for calories but also for caffeine. There were also plenty of aide stations after we got on the tow path so I made sure to take in water and gatorade at each one which combined with the tailwind and water I carried in my vest. Overall looking back I'd say my nutrition was on point.

I knew it was coming as she consistently takes off on flat sections and Brenda quickly caught up and passed me with another howl. Competitive me of course wanted to beat her for bragging rights (she smoked me in the 50k and over the summer had dragged me up and down the mountain on some runs) but I was also psyched for her because I knew if she was in front of me she was having a great race since I felt pretty good about where I was and how I was running.

The boredom of the flat tow path proved challenging without music or a podcast to distract my mind as the weariness of the distance began to creep in. 20 miles.... 25 miles.... 30 miles.... 35 miles... I used the aide stations as checkoffs and just set my focus on getting to the next one, skipping some as it's always difficult to get going again once your stop even for just a few seconds, and told myself I was going to get off the tow path (around mile 41) having run the entire thing and just push myself home. I'd also set 6:30 as what I needed to be at time wise off the tow path to put myself in position to have a strong race. Passing Brenda with a howl around mile 38 I could smell the finish line and my body began to react as it often does, locking in, ready to go.

Photo by H3 Photography

The last three miles of the tow path were smooth and I turned onto the road I noted my watch read exactly 6:30. Ready to push home, I turned a corner only to be met with a wall of pavement. In normal times this would be a good hill and nothing traumatic but at this point in the race it looked like a mountain. I gave myself permission to walk it as the energy I would expel running it would kill my chances of pushing home strong. Luckily it was a short one and I forced myself to start running again.

The fact this last section was rolling hills was actually helpful. While I had to really suck it up on the uphills, the downhills were longer and gradual and gave me a chance to relax and catch my breath while still clocking at a good pace. On any normal run it would have just been a casual easy jog but 40+ miles in it took serious effort to get up and down what felt like mountainous bumps in the road. The first mile marker of the race showed up with a bright "7" on it and I actually got chills knowing there were only 7 miles to go. I also knew that though I felt tired and sore, I also felt strong and focused. Doing the math I knew that I just had to crank out sub 10 minute miles and I'd easily break 8 hours, and my last couple miles had been at or under 9 minutes so I felt pretty good about my chances.

Photo by H3 Photography

Six mile marker, 8:44 mile. 5 mile marker, 9:04 mile. I came up on the aide station with about 4.5 miles to go and knowing how difficult it was to get back into a rhythm again once I stopped decided to run through it and push for home. I had tailwind and water, gels, fruit, and figured I'd be able to drag my body that last few miles. This unfortunately was where I made the one mistake as I soon after felt my legs begin to tighten up and I wished I'd stopped to take in some coke or broth which always helps reset my body. I got through the mile 4 marker with a 9:39 mile and kept pushing but it eventually caught up to me and while it wasn't a difficult incline, I had to walk just before the 3 mile marker to catch my breath and attempt to reset, 11:05 mile.

I knew there was a final aide station at 1.5 miles to go so I put all my focus onto running all the way to that station, getting some coke, and then just willing myself to the finish line. My engine was fine, my head was in it, but my hamstrings were struggling to keep it together. Keep moving forward, keep your stride as smooth and consistent as you can, don't look at your watch. Mile marker 2, 10:10 mile (woohoo, still close to on point even with my difficulty!). Slowing to a walk, but still moving forward without stopping, I pushed through the aide station and grabbed some coke and water which I downed and allowed myself to walk a little bit extra to right turn in the road down into Williamsport where the finish line awaited.

Sweet beautiful gentle downhill road awaited as I refused to let myself give in and promised myself I'd run through the finish. That old trick of picturing where I was on the bikepath at home had kept me going ("ok 3 miles out, that's near that underpass and you've done that running feeling a lot worse than this...") and continued to work ("1 mile, thats near the bridge, you can suck up anything for one mile"). Crossing a street I heard the announcers at the finish in the distance. Up a small rise and there it was, about a half mile away - the finish line. It was probably my strongest ultra as I ran what I consider 47 good miles before holding on for the finish, but felt that I was able to race the whole thing rather than survive. I also finished with my A goal in 7:54:28 and 52nd overall out of 704 runners. To me though, it's always most important that I feel like I ran as well as I could on the day and I really felt I ran a good race.

Photo by H3 Photography

Just as a final note, Brenda in her first 50 mile race (when I met her this spring her longest run was 15 miles) actually came in 63rd and 9th place female overall which is just incredible. Her ability to eat pain and the joy she runs with truly amaze me... but I still beat her. I have to savor that while it's still true since I don't think I'll be able to say that much longer.

AT SEGMENT - 2:09:32

CANAL SEGMENT - 3:59:58

FINISH TIME - 7:54:28

GEAR:

Hoka One One Challenger Shoes

Ultimate Direction Vest

Naked Running Band

Coros Apex Watch

NUTRITION

Cliff Shot Espresso Flavor gel

Spring Energy Canaberry gel

Salt tabs

Dried fruit (pineapple & Kiwi)

Dried banana chips

Water, Tailwind, Gatorade,Coke