28 Aug 2005 23:03:23
Dan Stumpus
Bulldog 50k report

Abstract: 3.5 hrs sleep, wake up groggy. Missed a turn, lost 5 minutes.
Second lap hot and dripping wet (temp was 100 at the finish). 60 oz/hr
wasn't enough, by a long shot. Camps at 24 miles, tactical blunder? A
frustrating downhill 5 mile shuffle. Comical attempt to race the lasts 2
miles, with numerous freestyle cramping variations. Bridesmaid by 23
seconds.

Bulldog 50k 8/27/05

This 50k runs through the beautiful Malibu mountains, and has about 5800' of
climb, in two loops. I'd finished 2nd in the 50's behind the same guy the
last couple of times I'd run this, first by 18 minutes, then 4, and I hoped
to break the spell this year.

I only got 3.5 hours of sleep and awoke groggy and a bit dizzy.
Nevertheless, I was well trained and tapered, and my legs would be doing
most of the work today.

I didn't feel good at the start, but settled into an easy rhythm in about
20th place (of 130). I was able to maintain 150-155 HR without much effort
up the first 2000' climb to Bulldog Mt., and kept it just below quad-loadup.
When that happened, I switched over to power-hiking, and maintained my
heartrate. As usual, I ended up hiking with, and sometimes passing others
who were jogging up the steep stuff.

A couple of guys threw a moves at me, but I let them go. The real race
starts on the second lap.

At 12 miles, I missed a turn. It was marked; a singletrack branching off of
a fireroad on the inside of a sharp hairpin, and easy to miss. I blythly
continued down and saw the pink trail tape marking an open gate a quarter
mile down the road, now reassured I was on course. A minute or so later, I
saw a runner walking up in my direction -- he said there was a closed gate
ahead. We were off course, despite the apparently marked gate. I figured
it out after losing about 5 minutes backtracking. The 4 of us were not
happy as we resumed the regularly scheduled event.

I reported the problem at the next aid station and started on the second
loop, having put a lot of ground between me and the 3 other lost-ees. I hit
the half in 1:28 (1:23 after wrong-way adjustment, about 7 minutes ahead of
plan). Now I was feeling the heat. It was 70 at the 6am start, but in the
80's now at the bottom of the climb. Grind up to the top, to the ridge
trail 2500' above the blue Pacific. Now it's 90-something, exposed, and the
air is still. I'm soaking wet, so it's humid to boot. No one out here but
me, a shimmering ribbon of road ahead, and billions of hot photons pouring
down.

On the downhill just before the 22.5 mile aid station, I felt the first
pre-twinges of cramps, and I made a tactical mistake. I should have stopped
to drink 40 oz of water and a salt capsule, but I bulled ahead and just
filled my two 20oz bottles. I had upped my fluid consumption to 60 oz/hour
on the second lap, but that wasn't nearly enough. Four minutes above the
aid station, I got sudden and breath-takingly painful cramps in both legs.
I winced, massaged, and quickly drank all 40 oz I was carrying -- the water
that was supposed to get me through the next 5 miles. Should I backtrack to
the aid station, refill, and continue (losing 12 minutes), or shuffle
through the next 5 miles (losing 10 minutes). I decided to limp ahead. The
cramps subsided after a few minutes, and I could finally jog, but it was
touch and go. I had to barely shuffle, keeping my stride as smooth as
possible to keep from cramping. I wasn't out of gas, and sans-cramps I
would have run strong on this mostly downhill leg. Amazingly, as slow as I
was going, I passed a younger guy (who made a very strong uphill move on me
in lap 1) who was in even worse shape.

Roger, another 50+ year-old glided past me a mile before the last aid
station, and I tried to match him, but locked up again. Very frustrating--I
had plenty of energy, just couldn't deliver it. At the last aid station, I
quickly downed 25 oz, some salt, and ran out of the aid station with Roger,
cramp-free for only a few minutes. After a nightmarish 1.5 miles, where I
cramped up, fell behind, then eeked my way back, Roger made a move about 3/4
mile from the finish, and when I tried to match it, my calves locked up. I
ran as hard as I could with an altered stride, but just couldn't deliver.

I was a nice round 100 degrees at the finish. I finished in 5:30. I Pulled
a nasty positive split, but accounting for the heat and the time lost to
cramps, it wasn't too bad. Only Roger passed me in the second loop.

And that is how I came up with my third 2nd place 50+ finish at Bulldog.
But I did beat my former nemesis for the first time, and by 15 minutes.
Took 16th overall/130.
No soreness the next day, can even run down stairs, so my training was spot
on.

Lessons learned:
1. When pre-cramps occur, stop and drink an extra 40 oz. The time lost
will be more than saved later on. 60oz/hour doesn't isn't enough when it's
90-100 and humid.

2. To quote Robert Frost (somehow I don't think he had this in mind :-),
don't get lost:

I shall be telling this with a sigh
Somewhere ages and ages hence:
Two roads diverged in a wood, and I-
I took the one less traveled by,
And that has made all the difference. 20



Factoids:

Weight: 150 at start, 142 at finish.
Calories used: 4700 per hrm.
Avg pulse: 151, 83% max hr, 10 minutes above 160.
Fluids: 280 oz, 17.5 lbs.
Temp: 70 at start, 100 at finish.







29 Aug 2005 13:54:15
Tony S.
Re: Bulldog 50k report

"Dan Stumpus" <dstumpus_NOSP@mindspring.com > wrote in message
news:%orQe.3023$Wd7.236@newsread1.news.pas.earthlink.net...
> Abstract: 3.5 hrs sleep, wake up groggy. Missed a turn, lost 5 minutes.
> Second lap hot and dripping wet (temp was 100 at the finish). 60 oz/hr
> wasn't enough, by a long shot. Camps at 24 miles, tactical blunder? A
> frustrating downhill 5 mile shuffle. Comical attempt to race the lasts 2
> miles, with numerous freestyle cramping variations. Bridesmaid by 23
> seconds.

That's a bitch. Is it supposed to be that hot (and humid) there or was it an
anomoly? Sounds Like Atlanta or Florida in summer. I thought California
weather was supposed to be an ideal climate - mosty dry, sometimes hot, but
sunny.

..............
> quickly downed 25 oz, some salt, and ran out of the aid station with
Roger,
> cramp-free for only a few minutes. After a nightmarish 1.5 miles, where I
> cramped up, fell behind, then eeked my way back, Roger made a move about
3/4
> mile from the finish, and when I tried to match it, my calves locked up.
I
> ran as hard as I could with an altered stride, but just couldn't deliver.

That must have killed you to have the fitness to really roll but having to
watch old Roger pull away in the final stretch.

> I was a nice round 100 degrees at the finish. I finished in 5:30. I
Pulled
> a nasty positive split, but accounting for the heat and the time lost to
> cramps, it wasn't too bad. Only Roger passed me in the second loop.
>
> And that is how I came up with my third 2nd place 50+ finish at Bulldog.
> But I did beat my former nemesis for the first time, and by 15 minutes.
> Took 16th overall/130.
> No soreness the next day, can even run down stairs, so my training was
spot
> on.

Congratulations on beating your nemesis. Former because now you've beat him?
:) Like many recent reports on r.r environmental factors seem to have
screwed things up. Interesting that many trail races happen in the summer
when such is more likely to happen. In contrast, major road races are
Spring/Fall, as are the orienteering seasons, though in that case the goal
is to avoid full foliage and not just heat.

> Lessons learned:
> 1. When pre-cramps occur, stop and drink an extra 40 oz. The time lost
> will be more than saved later on. 60oz/hour doesn't isn't enough when
it's
> 90-100 and humid.

Good lesson to stow in the memory banks.
................
> Factoids:
>
> Weight: 150 at start, 142 at finish.
> Calories used: 4700 per hrm.
> Avg pulse: 151, 83% max hr, 10 minutes above 160.
> Fluids: 280 oz, 17.5 lbs.
> Temp: 70 at start, 100 at finish.

Interesting, 83-84% was the effort I ran at my 50k last year at. Did you
expect it to be a bit higher had you been able to run more the 2nd lap?
Thanks for the report, I've learned from and enjoyed reading your training
reports building up to this.

-Tony




29 Aug 2005 07:07:55
Phil M.
Re: Bulldog 50k report

Dan Stumpus wrote:

> I only got 3.5 hours of sleep and awoke groggy and a bit dizzy.

How was your sleeping Thursday night?

> At 12 miles, I missed a turn.

Since this was your 3rd time running this event, were you following
someone last time?

> I reported the problem at the next aid station

You're a good man.

> On the downhill just before the 22.5 mile aid station, I felt the first
> pre-twinges of cramps, and I made a tactical mistake. I should have stop=
ped
> to drink 40 oz of water and a salt capsule, but I bulled ahead and just
> filled my two 20oz bottles. I had upped my fluid consumption to 60 oz/ho=
ur
> on the second lap, but that wasn't nearly enough.

I guess playing catch-up was not possible. Have you ever been able to
consume 60 oz per hour in training or race? On my hottest long runs
I've taken in about 36 oz per hour and still felt like I was thirsty.
I've read that on a hot day (above 80=B0F) you can lose 5 pounds (80 oz)
of fluid per hour. I've also read that a typical runner can only absorb
28 oz per hour (a little less than 2 pounds). Therefore, on warm or hot
days, you'll incur a steady, progressive fluid deficit. So if this is
the case, how does one stay hydrated while running an ultra in such
conditions?

> Four minutes above the aid station, I got sudden and breath-takingly pai=
nful
> cramps in both legs.

You think cooler temps and better fluid/sodium management would have
prevented this?

> I passed a younger guy (who made a very strong uphill move on me
> in lap 1) who was in even worse shape.

It's always nice to be able to put a postive light on things at another
person's expense. ;-)

Thanks for the nice, descriptive report. Sorry things didn't go as
planned. What's next?

--=20
Phil M.



29 Aug 2005 07:11:26
Charlie Pendejo
Re: Bulldog 50k report

Dan Stumpus wrote:
> 1. When pre-cramps occur, stop and drink an extra 40 oz.

Yeah, that's what the regulars do outside the deli in the front of my
condo. Sometimes they don't even wait for the "pre-cramps". Real
pros, these guys.


> Weight: 150 at start, 142 at finish.
> Fluids: 280 oz, 17.5 lbs.

Wow, so you shed 25.5 lbs in toto - that just sounds *impressive*!

Hey Dan, sorry to hear you just baaarely missed being the first really
old dude across the line this year, and would've but for this and that
and the other. That's gotta be really frustrating... but it does make
your continuing Bulldog 50k story all the more epic and brilliantly
sets up the 2006 sequel.

You'll knock 'em dead (slay the dragon?) in St. George. And if the
course is in doubt there, just keep heading DOWN!



29 Aug 2005 18:49:50
Dan Stumpus
Re: Bulldog 50k report


"Tony S." <email_tonys@NOSPAMyahoo.com > wrote

> That's a bitch. Is it supposed to be that hot (and humid) there or was it
> an
> anomoly? Sounds Like Atlanta or Florida in summer. I thought California
> weather was supposed to be an ideal climate - mosty dry, sometimes hot,
> but
> sunny.

It was wet out there despite the heat, but it was not as bad as I've felt in
Boston or No. Carolina -- the dew point felt like it was in the low to mid
60's, not suffocating, as a 70+ DP can be.

The reason it was hot *and* wet is proximity to the ocean which was just a
mile to the west and 2500' down. In LA, the further away from the beach you
are, the drier it gets. As I write, about 7 miles inland, the DP is 59 at
83 degrees.

> Congratulations on beating your nemesis. Former because now you've beat
> him?

Actually, he's a good guy, he's just been faster (and in my age group!).

> :) Like many recent reports on r.r environmental factors seem to have
> screwed things up. Interesting that many trail races happen in the summer
> when such is more likely to happen.

Out here, there are trail races year-round, thankfully. Not much rain or
snow in these parts.

> Interesting, 83-84% was the effort I ran at my 50k last year at. Did you
> expect it to be a bit higher had you been able to run more the 2nd lap?

Yes, due to incipient cramps, I ran 5 miles of the race at a lower effort
level than any training run I do. I had to smile as I thought about it.

Regards,

Dan




29 Aug 2005 19:03:59
Dot
Re: Bulldog 50k report

Dan Stumpus wrote:

> Abstract: 3.5 hrs sleep, wake up groggy. Missed a turn, lost 5 minutes.
> Second lap hot and dripping wet (temp was 100 at the finish). 60 oz/hr
> wasn't enough, by a long shot. Camps at 24 miles, tactical blunder? A
> frustrating downhill 5 mile shuffle. Comical attempt to race the lasts 2
> miles, with numerous freestyle cramping variations. Bridesmaid by 23
> seconds.
>
....

>
> At 12 miles, I missed a turn.

Ouch. Those things never help.

> No one out here but
> me, a shimmering ribbon of road ahead, and billions of hot photons pouring
> down.

What an image ;)

>
> On the downhill just before the 22.5 mile aid station, I felt the first
> pre-twinges of cramps, and I made a tactical mistake. I should have stopped
> to drink 40 oz of water and a salt capsule, but I bulled ahead and just
> filled my two 20oz bottles. I had upped my fluid consumption to 60 oz/hour
> on the second lap, but that wasn't nearly enough. Four minutes above the
> aid station, I got sudden and breath-takingly painful cramps in both legs.
> I winced, massaged, and quickly drank all 40 oz I was carrying -- the water
> that was supposed to get me through the next 5 miles.

It'd take you a huge camelbak to run races up here ;) Of course, we're
not usually 100F and humid.


> And that is how I came up with my third 2nd place 50+ finish at Bulldog.
> But I did beat my former nemesis for the first time, and by 15 minutes.
> Took 16th overall/130.

Well, you got past one nemesis this time, you'll get the other next time.


> No soreness the next day, can even run down stairs, so my training was spot
> on.

Good show.

>
> Lessons learned:
> 1. When pre-cramps occur, stop and drink an extra 40 oz. The time lost
> will be more than saved later on. 60oz/hour doesn't isn't enough when it's
> 90-100 and humid.
>

Congratulations on your time and placement. Next year's your turn and
maybe weather will be more conducive to your running.

Dot

--
"Success is different things to different people"
-Bernd Heinrich in Racing the Antelope



29 Aug 2005 19:07:24
Dan Stumpus
Re: Bulldog 50k report


"Phil M." <pmarg@charter.net > wrote

>> I only got 3.5 hours of sleep and awoke groggy and a bit dizzy.

> How was your sleeping Thursday night?

>> At 12 miles, I missed a turn.

>Since this was your 3rd time running this event, were you following
someone last time?

>I was trying to catch a couple of guys 100 yds ahead, and lost focus. Even
>worse, I ran one lap of the course, correctly, without markings, the
>Saturday before.

>> I reported the problem at the next aid station

>You're a good man.

...and on the next lap, they stationed a monitor there. How's that for good
management?

>> ... I should have stopped
>> to drink 40 oz of water and a salt capsule, but I bulled ahead and just
>> filled my two 20oz bottles. I had upped my fluid consumption to 60
>> oz/hour
>> on the second lap, but that wasn't nearly enough.

I guess playing catch-up was not possible.
Not only is it possible, but I did it the year before at this race. I
chugged 50 oz extra and vanquished the cramps. Had I stopped a couple of
minutes at the aid station and downed 2+ bottles before refilling, I would
have been fine.

>Have you ever been able to consume 60 oz per hour in training or race?

Yes, I've downed 80 in a single hour.

60oz is no problem, provided you take salt with it (about 1/2 gram
sodium/pint). My stomach drains like a sieve.

> ...I've also read that a typical runner can only absorb
28 oz per hour (a little less than 2 pounds). Therefore, on warm or hot
days, you'll incur a steady, progressive fluid deficit. So if this is
the case, how does one stay hydrated while running an ultra in such
conditions?

I think that is completely wrong. With salt the absorption rate goes *way*
up.
I used to be fatalistic about it, too, before I learned the salt/water
absorption relationship.

>> Four minutes above the aid station, I got sudden and breath-takingly
>> painful
? > cramps in both legs.

>You think cooler temps and better fluid/sodium management would have
prevented this?

It was just dehydration, playing catch-up would have fixed it. I was about
8 lbs light (5.5% weight loss) at the finish.

Thanks for the nice, descriptive report. Sorry things didn't go as
planned. What's next?

In ultras there are always challenges, that's what makes them so
interesting. The guy who nipped me at the end was nauseated for an hour or
so on the first lap, for example.

Next is a road marathon (St. George), my first since '86. I expect to be a
tad slower :-).

-- Dan




29 Aug 2005 19:18:50
Dan Stumpus
Re: Bulldog 50k report


"Charlie Pendejo" <bosshogg@acedsl.com > wrote

> Dan Stumpus wrote:
>> 1. When pre-cramps occur, stop and drink an extra 40 oz.
>
> Yeah, that's what the regulars do outside the deli in the front of my
> condo. Sometimes they don't even wait for the "pre-cramps". Real
> pros, these guys.

You can be assured I downed a '40 after the race.

>> Weight: 150 at start, 142 at finish.
>> Fluids: 280 oz, 17.5 lbs.
>
> Wow, so you shed 25.5 lbs in toto - that just sounds *impressive*!

Let's just call it an even 11,900 grams and leave it right there, shall we?

> ... That's gotta be really frustrating... but it does make
> your continuing Bulldog 50k story all the more epic and brilliantly
> sets up the 2006 sequel.

We are in development as I write. I'm pitching Terry Gilliam.

> You'll knock 'em dead (slay the dragon?) in St. George. And if the
> course is in doubt there, just keep heading DOWN!

That's a big, fat Roger.

-- Dan





30 Aug 2005 12:36:25
Anthony
Re: Bulldog 50k report

Dan - thanks for the (as usual) fascinating report.
It must have been very frustrating knowing that you should have been
going better at the end, but unable to realise the potential.

Any target times for the upcoming road marathon?

Anthony.




30 Aug 2005 04:29:25
Phil M.
Re: Bulldog 50k report

Dan Stumpus wrote:

> "Phil M." <pmarg@charter.net> wrote

> > ...I've also read that a typical runner can only absorb
> 28 oz per hour (a little less than 2 pounds). Therefore, on warm or hot
> days, you'll incur a steady, progressive fluid deficit. So if this is
> the case, how does one stay hydrated while running an ultra in such
> conditions?
>
> I think that is completely wrong. With salt the absorption rate goes *way*
> up.
> I used to be fatalistic about it, too, before I learned the salt/water
> absorption relationship.

I'm still on a steep learning curve. I'm gradually upping my fluids.
When I reach the sloshing point, I guess I've maxed out my absorption
rate and/or need to balance out with sodium. I've never felt the need
for sodium for anything much under a 3 hour run. Are you saying that
even if I don't need the sodium for electrolye balance, I do need it to
increase the absorption rate of the fluids?

> >You think cooler temps and better fluid/sodium management would have
> prevented this?
>
> It was just dehydration, playing catch-up would have fixed it. I was about
> 8 lbs light (5.5% weight loss) at the finish.

I guess I need to do some testing with before and after weights. By the
time I figure this thing out, the summer will be over.

--
Phil M.



30 Aug 2005 12:42:17
Dan Stumpus
Re: Bulldog 50k report


"Phil M." <pmarg@charter.net > wrote

> I'm still on a steep learning curve. I'm gradually upping my fluids.
> When I reach the sloshing point, I guess I've maxed out my absorption
> rate and/or need to balance out with sodium.

Sloshing means that you need sodium -- an S cap or 1/3 tsp of salt will
drain it.

In order to absorb water, the body needs to add sodium to the contents of
your stomach, so that it roughly matches the saltiness of your bodily
fluids. If you're low on sodium, the body conserves it, and the water just
sits there.

> I've never felt the need
> for sodium for anything much under a 3 hour run. Are you saying that
> even if I don't need the sodium for electrolye balance, I do need it to
> increase the absorption rate of the fluids?

If you're sloshing (and dehydrated, of course), you're low on salt.
Feelings are pretty useless in this case. Low sodium seems to suppress even
the thirst sensation, so you end up not thirsty, dehydrated and
queasy/sloshy all at once.

I suspect you'll feel better on your longer runs if you take an S-cap or two
on your 3 hr runs.

I do so even in cooler temps. And just one long run with before/after
weigh-in will give you a lot of info.

-- Dan




30 Aug 2005 06:38:09
Phil M.
Re: Bulldog 50k report

Dan Stumpus wrote:

> "Phil M." <pmarg@charter.net> wrote
>
> > I'm still on a steep learning curve. I'm gradually upping my fluids.
> > When I reach the sloshing point, I guess I've maxed out my absorption
> > rate and/or need to balance out with sodium.
>
> Sloshing means that you need sodium -- an S cap or 1/3 tsp of salt will
> drain it.
>
> In order to absorb water, the body needs to add sodium to the contents of
> your stomach, so that it roughly matches the saltiness of your bodily
> fluids. If you're low on sodium, the body conserves it, and the water just
> sits there.
>
> > I've never felt the need
> > for sodium for anything much under a 3 hour run. Are you saying that
> > even if I don't need the sodium for electrolye balance, I do need it to
> > increase the absorption rate of the fluids?
>
> If you're sloshing (and dehydrated, of course), you're low on salt.
> Feelings are pretty useless in this case. Low sodium seems to suppress even
> the thirst sensation, so you end up not thirsty, dehydrated and
> queasy/sloshy all at once.
>
> I suspect you'll feel better on your longer runs if you take an S-cap or two
> on your 3 hr runs.

I have been doing that. An S! cap at the 1 and 2 hour interval. There
seems to be a lot of good information here:
http://www.ultrunr.com/sodium.html.I'm wondering though, what the
impact is of the sudden blast of 344 mg of sodium, compared to a
smaller, more frequent dosage.

I hate the thought of lugging around even more fluids. My backpack
holds 72 oz, so that gets me about 14 miles without anything else. I've
tried my backpack along with two 20 oz UD handhelds. But that just
seems like too much weight at the start of the run. For this Sunday
(21-miler) I'll make sure to do the weigh-in. I'll probably make a 14
mile loop, dump the backpack and put on a 2-bottle pack, then finish
with a 7 mile loop. It's supposed to be sunny, a little cooler, and a
little less humid (thank goodness).

--
Phil M.



30 Aug 2005 11:56:12
Mike C
Re: Bulldog 50k report

Dan:

In one of your replies you mention the salt/water connection as the key
to being able to consume more fluids and stave off Mr. Cramp, usually
my bud at some point during a long race...and I agree with you 1000%
(not that you needed that affirmation, by the way). This is the key
thing I'm working on in my training---I'm a "heavy sweater" and I've
got to consume more fluids and teach my body to handle it. Heavier
salt concentration is critical and is working wonders for me.

Sounded like a tough day---going off course, gee that's fun, huh?---and
it's funny that we're so aware of our mistakes as we make them yet we
still make them. Never stop learning, right?

Well done on the finish; impressive in spite of the problems. And
thanks for the descriptive report, it was a fun (and educational) read.

Mike C




Dan Stumpus wrote:
> Abstract: 3.5 hrs sleep, wake up groggy. Missed a turn, lost 5 minutes.
> Second lap hot and dripping wet (temp was 100 at the finish). 60 oz/hr
> wasn't enough, by a long shot. Camps at 24 miles, tactical blunder? A
> frustrating downhill 5 mile shuffle. Comical attempt to race the lasts 2
> miles, with numerous freestyle cramping variations. Bridesmaid by 23
> seconds.
>
> Bulldog 50k 8/27/05
>
> This 50k runs through the beautiful Malibu mountains, and has about 5800' of
> climb, in two loops. I'd finished 2nd in the 50's behind the same guy the
> last couple of times I'd run this, first by 18 minutes, then 4, and I hoped
> to break the spell this year.
>
> I only got 3.5 hours of sleep and awoke groggy and a bit dizzy.
> Nevertheless, I was well trained and tapered, and my legs would be doing
> most of the work today.
>
> I didn't feel good at the start, but settled into an easy rhythm in about
> 20th place (of 130). I was able to maintain 150-155 HR without much effort
> up the first 2000' climb to Bulldog Mt., and kept it just below quad-loadup.
> When that happened, I switched over to power-hiking, and maintained my
> heartrate. As usual, I ended up hiking with, and sometimes passing others
> who were jogging up the steep stuff.
>
> A couple of guys threw a moves at me, but I let them go. The real race
> starts on the second lap.
>
> At 12 miles, I missed a turn. It was marked; a singletrack branching off of
> a fireroad on the inside of a sharp hairpin, and easy to miss. I blythly
> continued down and saw the pink trail tape marking an open gate a quarter
> mile down the road, now reassured I was on course. A minute or so later, I
> saw a runner walking up in my direction -- he said there was a closed gate
> ahead. We were off course, despite the apparently marked gate. I figured
> it out after losing about 5 minutes backtracking. The 4 of us were not
> happy as we resumed the regularly scheduled event.
>
> I reported the problem at the next aid station and started on the second
> loop, having put a lot of ground between me and the 3 other lost-ees. I hit
> the half in 1:28 (1:23 after wrong-way adjustment, about 7 minutes ahead of
> plan). Now I was feeling the heat. It was 70 at the 6am start, but in the
> 80's now at the bottom of the climb. Grind up to the top, to the ridge
> trail 2500' above the blue Pacific. Now it's 90-something, exposed, and the
> air is still. I'm soaking wet, so it's humid to boot. No one out here but
> me, a shimmering ribbon of road ahead, and billions of hot photons pouring
> down.
>
> On the downhill just before the 22.5 mile aid station, I felt the first
> pre-twinges of cramps, and I made a tactical mistake. I should have stopped
> to drink 40 oz of water and a salt capsule, but I bulled ahead and just
> filled my two 20oz bottles. I had upped my fluid consumption to 60 oz/hour
> on the second lap, but that wasn't nearly enough. Four minutes above the
> aid station, I got sudden and breath-takingly painful cramps in both legs.
> I winced, massaged, and quickly drank all 40 oz I was carrying -- the water
> that was supposed to get me through the next 5 miles. Should I backtrack to
> the aid station, refill, and continue (losing 12 minutes), or shuffle
> through the next 5 miles (losing 10 minutes). I decided to limp ahead. The
> cramps subsided after a few minutes, and I could finally jog, but it was
> touch and go. I had to barely shuffle, keeping my stride as smooth as
> possible to keep from cramping. I wasn't out of gas, and sans-cramps I
> would have run strong on this mostly downhill leg. Amazingly, as slow as I
> was going, I passed a younger guy (who made a very strong uphill move on me
> in lap 1) who was in even worse shape.
>
> Roger, another 50+ year-old glided past me a mile before the last aid
> station, and I tried to match him, but locked up again. Very frustrating--I
> had plenty of energy, just couldn't deliver it. At the last aid station, I
> quickly downed 25 oz, some salt, and ran out of the aid station with Roger,
> cramp-free for only a few minutes. After a nightmarish 1.5 miles, where I
> cramped up, fell behind, then eeked my way back, Roger made a move about 3/4
> mile from the finish, and when I tried to match it, my calves locked up. I
> ran as hard as I could with an altered stride, but just couldn't deliver.
>
> I was a nice round 100 degrees at the finish. I finished in 5:30. I Pulled
> a nasty positive split, but accounting for the heat and the time lost to
> cramps, it wasn't too bad. Only Roger passed me in the second loop.
>
> And that is how I came up with my third 2nd place 50+ finish at Bulldog.
> But I did beat my former nemesis for the first time, and by 15 minutes.
> Took 16th overall/130.
> No soreness the next day, can even run down stairs, so my training was spot
> on.
>
> Lessons learned:
> 1. When pre-cramps occur, stop and drink an extra 40 oz. The time lost
> will be more than saved later on. 60oz/hour doesn't isn't enough when it's
> 90-100 and humid.
>
> 2. To quote Robert Frost (somehow I don't think he had this in mind :-),
> don't get lost:
>
> I shall be telling this with a sigh
> Somewhere ages and ages hence:
> Two roads diverged in a wood, and I-
> I took the one less traveled by,
> And that has made all the difference. 20
>
>
>
> Factoids:
>
> Weight: 150 at start, 142 at finish.
> Calories used: 4700 per hrm.
> Avg pulse: 151, 83% max hr, 10 minutes above 160.
> Fluids: 280 oz, 17.5 lbs.
> Temp: 70 at start, 100 at finish.



31 Aug 2005 02:56:26
Dan Stumpus
Re: Bulldog 50k report


"Anthony" <anthony@nospam.mail.biu.ac.il > wrote

...

Thanks.

> Any target times for the upcoming road marathon?

Somewhere between 3:00 and 3:30 :-). It'll be my first since '86.

-- Dan




31 Aug 2005 03:04:07
Dan Stumpus
Re: Bulldog 50k report


"Phil M." <pmarg@charter.net > wrote

> I hate the thought of lugging around even more fluids. My backpack
> holds 72 oz, so that gets me about 14 miles without anything else. I've
> tried my backpack along with two 20 oz UD handhelds. But that just
> seems like too much weight at the start of the run.

I almost always plan my long run routes to have refueling stops no further
apart than 90 minutes. On rare occasions I'll do the camelback + 2 bottle
thing, but I feel like a pack animal.