50K Training Run Like No Other

This was the second weekend in the Canyons on my journey to not only train the body to suffer but hopefully absorb some more knowledge from the sage runners who have frequented this trail for years.
I entered the morning with a bit of trepidation. I had recently increased my mileage with more trail days, longer runs and three days of running back to back. The recipe resulted in some left lateral knee inflammation towards the end of the week that I have been nursing with some ice, E stim and occasional ibuprofen. To my surprise I thought I might get a bit of a taper in my long run this weekend since Miwok 100K was the following Saturday but Julie seemed to shift gears on me and said I should try for 8hrs in the Canyons! The morning started out with Amy in Michigan Bluff with some recognizable cars already emptied so friendly faces would be up ahead.

Within the first downhill mile I had turned my ankle twice, a feat I have pretty much managed to avoid all season, so I wondered which of the two new parts of the equation were to blame. I was breaking in my second pair of Cascadias today (still a bit stiff) and I was wearing my hydration pack for fuel muling instead of my typical two hand helds. One of these or my tentative knee concerns had to be the responsible party. Anyway, when Amy and I got to the bottom of the canyon we parted ways with a plan to meet up towards the summit depending on other runners we came across. I decided to run as much of this 4.5mile climb as possible but was a bit disappointed at first that much still needed to be hiked. Not sure why I felt this way since similar terrain would certainly be hiked come 6/26. About half way up I came upon Tony Lafferty and we chatted a bit and told him that Amy was just behind me and for him to keep her honest with her effort to keep them both healthy with their respective ailments. Mine was surprisingly non existent to this point in the day. Tony told me a big group of locals were about 4-5min ahead so I made the surge to try to catch for company and more hopeful instruction!

Prior to Deadwood Cemetery I was able to catch the posse of local runners (Matt K, Derek S, Ryan R, Karalee, Stephen I, John N, Marty H, Bob C. and Chops) I hung towards to back of this strong hiking group and chatted a bit with Steve until we all rolled into The Pump. I introduced myself to the new faces and we ate a bit before they took off and I said we would catch them on return trip as I waited for Amy. The transition was a quick one as Amy and Tony arrived just as the others headed to Devils Thumb. The three of us continued up to DT with Tony offering up some trail history before he decided to return in hopes of being healthy for Miwok next weekend. Amy and I marched down DT to Swinging Bridge and then up through the switchbacks towards Last Chance. This is a tough long hike up and am thankful that on race day this is done the other direction for a fast descent. We managed to catch the group just 4min outside of LC and decided to turn around as they came down and spent the remainder of our run with all of them.

Many of them were running all the way to Drivers Flat for about 47miles today and I was amazed at that amount of time on their feet in mid/late April! I thought a return back to MB might be enough but if I felt good I might try to carry on with them to FH. Much of the downs were spent picking every one's brains especially Matt who ran along with me a good portion of the day. Each time that I had an opportunity to run with a new runner I was all ears if they were willing to share their perspective on WS and they all were! When we returned to the cars at MB I had put in 6hours on my feet and about 25miles. We all refueled and Amy was ready to take her winnings and call it a day as she creeps back in from her injury. She was willing to drive my car to FH and await our arrival while she had a Corona and read her book. I realized at this point that the hydration pack is just not going to work for me. I felt I had under hydrated with its less convenient access as well as its added weight was not helping. So, when we headed out through Volcano Canyon I would go minimalistic with a simple bottle in my hand.

I remembered this portion of the course vaguely as being unpleasurable with a lot of exposed areas and some decent fire roads to hike along with a steep climb out onto Bath road. My memory was correct but I was pleased to be reminded of the fast downs and a pleasant and swift Volcano creek that made for a nice soaking on the first warm day of the training year. Lots of good conversation was had and I felt like I was starting to earn my keep and integrate into this great group of locals who I match up well with in fitness and personality; even if lacking in the experience they all have.

In the end we ran into Forresthill at the high school with a 50K on my feet and 7.5hours completed. Wow I never thought a 50K would take 7.5 hours but it was exactly the type of day I needed to grasp the concept of a day during WS! We hung around for an hour or so socializing and sharing up a few beers as a thank you for all the knowledge and new friendships made. Next week, a nice diversion as I head to Marin for my longest run to date; Miwok 100K.

Canyon Time

Last Saturday was the start to my "Real" WS100 training.It was Canyons 101 Initiation!!! The morning started off meeting Tony Overbay and Amy to carpool up to Michigan Bluff (a sleepy town that was bustling during the Gold Rush days). I had been through here once before last year for the Memorial Day run but needless to say a bit concerned as a rookie joining the Big Boys of WS for the first time.

We actually arrived first but quickly found out that everyone under the sun had arrived. Nearly 50 runners, many rooks like me, arrived and I felt a bit better that I was not the only new kid on the block. While waiting for everyone to gather a Rockstar local runner, Rob Evans, comes up and introduces himself to me and says you're Chris right? ......."Yeah!" (what's up with the local stud talking to me?)Come to find out James Barstad who organized the run got an email from Rob who thought I might be someone he could run with based off my recent showing at AR50. Such a nice dude but in my best day I might be able to challenge him if it were a recovery run for him and a speed day for me!!!!!

The run started in reverse direction of WS from MB down to the river for just over 2miles of steep decent. I started out near the front of the pack just by happen chance. When we arrived at the bridge at the rivers bottom Rob says "you ready to run this thing?" What am I going to say - NO? Besides I assume he is talking to the bunch of us that had gathered after a pee break. Next thing I know the climb begins and there is just Rob and I running up the trail(everyone else apparently wise enough to hike it). I have no clue how far this goes to the summit but Rob is passing advice out left and right about WS, Miwok and what he thinks I can do and how to do it so I'm trying to hold on!!!!

Come to find out it is over 4miles of climbing up to the top of Devils Thumb and I am about 1mile into it now and Rob is about 100ft ahead. I'm gasping and he is chatting!! It was at this point that I took one of his first points of advice to keep my HR around 155b/min. Well, that wasn't happening so I chose to drop back a bit and let him go on his way. I was so thankful for his tidbits but knew I could not implode this early in the canyons. About 3miles up the trail I waited at an intersection alone for all the other runners so as to not get lost on my first day. James and Tony got a good laugh out of my description of trying to hang on with Rob and the remainder of the climb to DT was far more casual in pace and more to my aerobic liking.

When we approached the top of DT I recalled the area from last year and we proceeded to traverse the very technical downhill to the Swinging Bridge about a mile below. This was the locale last year where Curt, Amy and I spent about 30min cooling off in the river. From here Tony and I both knew we needed to get back sooner than others due to family obligations so we thanked James for the organization and showing us the course. We turned around and began our power hike up DT. Devils Thumb is the most extreme climb in WS course, luckily today we only had about 10miles on our feet so we set off keeping an eye on the watch to see what we could do! The trail was crowded here as most of the other runners were coming down what we were now ascending. After much great conversation with my buddy Tony on the Ups we crested the top in about 35min. Pretty respectful for our first time!

The excitement of getting DT out of the way must have disturbed our sense of direction because it was here that the two of us together took a wrong turn and proceeded about 3miles off track. We were pretty confident we had made a wrong turn when the patches of snow had no foot prints and there were shotgun shells along the way but the occasional ribbons on the trees gave us a bit of hope we might reconnect. No such luck and a great rookie story to share but we retraced our steps and found our way back to the proper trailhead. From here it was 4miles of fast decent on single tracks that are meant to trash your quads and train you for what is to be expected in June.

I love downhills and have been preparing my quads with eccentric gym work as well as hills whenever possible. So Tony and I were off after a quick hello to some other local runners at The Pump(Derek S., Matt K, Karalee and others). I took off and did what I could to punish my legs with a really big smile on my face. Tony was just behind as we barreled down the hill. About half way down I came across Dr Marty Hoffman, WS Medical Director/Ultra Runner and introduced myself and thanked him for his recent advice on some bladder/hydration concerns I had. He congratulated me on a great AR50 last week and we were off again. Back at the bottom and the base of MB Tony was just over a minute behind me as we averaged sub 8min/miles there.

The two of us spent the last 2miles hiking out of the basin to our cars, basking in a great first day of running, sharing running tidbits and getting to know each other better. We both agreed if our quads could feel even remotely this fair come 6/26 we would have a good day!!!!!!

All in all it was the perfect initiation to the canyons. 5hours exactly to cover 22miles of the most challenging parts of Western States. The remainder of my day was spent cleaning the house with Natalie and dancing the night away with Caitlyn at the 12Bridges Daddy/Daughter Dance. A highlight for me and hopefully a memory she will cherish for years. Daddy in a tuxedo and rented dress shoes after beating himself up all day. What more could a little girl or Daddy ask for?

American River 50

Yesterday was the American River 50 Mile Endurance Run. Today I sit on the couch resting some sore muscles and trying to choose the best way to make up for the lost 6,000kcal. The beer in hand is a start and dinner with the family at Red Robin will likely continue to get the ball moving in the right direction.

AR50 marks, for most local Ultra runners, the midway point in their training for WS100. For a green rookie like me it is still a difficult concept to grasp that one would pay a hundred dollars to run a race yet treat it only as a long training run. Let alone wish to run a long training run that occupies a full day of work and 50 miles of pavement and trails! Nonetheless this is the journey I am on and feel fortunate to be participating in.

The weekend events started with a pre-race dinner at Ted Archer's home for the runners and our families. Pasta, salad, desert and a little alcohol as a diversion to the tasks ahead were enjoyed by all. Race morning was relatively uneventful. The race started pre-dawn at 6am with friendly temperatures around 50 degrees. I arrived early enough to chat with friends new and old that I have met over the last couple years and then the gun went off as we headed onto the paved American River Parkway bike trail.

This is the second year that I have run AR50 and although I was approaching it as a training run at 75% effort I was certain that a PR was still likely, due to my improved fitness and experience with Ultra endurance events. The plan was to run with Antonio for the first half til we arrived at Beals Point (26.5mi) and ventured into the single track trails towards Auburn. My plan during these first 4hours was to run very conservatively at about 8:30pace to assure a good finish as well stay true to my point that this was not a goal race. Arriving at Beals with a marathon distance already on my legs I was welcomed by my family. Kisses were exchanged even if it required Dad's tired legs to bend down low enough to get Caitlyn and Kelsey to do so. The only two things of note to share to this point was that I had a very tight hamstring on my right leg that dictated my pace(8:38) this had me concerned that my training and lack of a true taper might have been a mistake. I will have put 70 miles on my legs by race end for the week(Mon-Sat) and 97 miles since the previous Saturday - a first for me in training! Secondly, on a positive note I made it to Beals this year keeping all my added hydration and calories in my tummy where they belong.

I had left Antonio behind about 2 miles before Beals so when I headed on to the somewhat remote trails; I was doing so alone. No pacer this year and nobody to chat with any longer. I felt remarkable fresh after hitting this Aid station and saying goodbye to the family. Longing for the upcoming trails that, although much more physically challenging, became a welcomed change of pace! I switched out my shirt for my Brooks singlet and off I went into the abyss. 23.5 miles were left and over 4hours of running ahead.

At this point of the day my mood changed from conservative to free flowing. I quickly started to open up the wheel box and it was from here forward that I decided to enjoy the day as a challenge and see what lies ahead. Runners are spread out by now and a mile or more can sometimes go by without coming across another runner in this field of 700. Not for me though, my pace quickened in effort if not in speed due to the challenging terrain and this meant that I was approaching and picking off runners at every opportunity. When you leave Beals the next Aid station is Granite Bay about 4 miles up the trail. I believe that I passed over 10 runners during this time who were either struggling or just slowing down by comparison to my pace. This became a welcomed and familiar trend for the remainder of the day as I gobbled up oncoming runners at about a rate of 10-12 per Aid station.

Following Granite Bay you pass by Twin Rocks a favorite entry onto the trail for my training runs due to its proximity to my home. It was here that I was passed for the first and only time all day. Karalee Morris is an extraordinary local runner and just as in my previous race WTC 50K I again was passed by her and her pacer half way through the course. Being passed generally causes you to loose some steam both physically and mentally and though it did briefly I was able to regain my composure and decided to act on it. Instead of letting this get me down this time I fought back, not against a fellow runner, but against my internal pessimism and decided to hang on and use their speed and pace to my advantage. I was able to hold their brisk pace and even trade off positions for about 3miles before finally relinquishing this battle for another day. Karalee is a very strong climber and I am pretty good on the technical downhills and it was this kind of disparity in running styles that made for a bit of a chess match even if it were unspoken and in our heads alone.
By the time this bit of cat and mouse play was over I realized it had made for a pleasant diversion from the hardest part of the course around Horseshoe Bar and I was left to stroll comfortably alone on the gentle yet fast single track for a couple more miles. More runners were gobbled up at a quick fashion and I probably had swallowed up close to two dozen thus far. The next runner though came at quite a surprise to me. Stuart Short and young and very mature 23yo runner and training friend of mine was struggling as he walked up the trail. My approach surprised both of us but allowed me to motivate and push him along. He agreed to try to run along with me as long as he could but he was fighting a poor stomach. I shared with him my previous issues with the same problem last year and we agreed if we could get him to the next station a little 7up might do him good. We made it to the most remote station Manhattan Bar with cheering teenage girls and as he gave his hand at the 7up I downed a couple of cups of Coke.

Soda has always done me well later in a race for the quick sugar and burst of caffeine to get the engine speeding up. We headed out of the Aid station and within a few hundred feet I knew things were not so good. Apparently nausea is contagious and I don't tend to hold onto this feeling so well so up came my soda and nothing more. I was concerned that one, there was only soda in my stomach and two that my abdominal muscles were going to lock up from the spasm of regurgitation. Both concerns quickly disappeared as I only let a minute or two pass before I was able to recapture Stuart up the trail and share the amusement of the exchange. Unfortunately for Stuart his stomach problems stayed internal and he struggled to hold pace and I unknowingly left him behind a couple miles outside of Rattlesnake station. I felt comforted in knowing that his wife was there at that Aid station should his troubles worsen and need more assistance.

I ran through this station to a large applause and it felt, if only briefly, that I was the lead runner in the race. Everyone clapped and whistled as they waited for their loved ones to exit from the forest and emerge to the parking lot like I had just done. My bottle was filled by generous volunteers, I ate a orange slice or two and off I went excited to know I had only 9miles left on my journey and the last Aid station was manned by my Running Club (Sacfit) as well as my running partner Amy who was recouping from her injury.

The last 6miles of trails here are some of the most runable and beautiful on the course. Full of Spring blossoms, waterfall and bridge crossings and beautiful meadows. Here is where the last Aid Station was placed. "Last Chance" exists only 6miles from the finish but there is a 3mile hill from hell still waiting to conquer. As I entered the station as a lone runner I think all there were surprised to see me coming in 6hr 36min in. I was way ahead of schedule and I was rewarded with a hearty welcome from all. I had half believed Amy might be there dressed and ready to pace me in the remainder of the run. A pipe dream considering she had another week of doctors orders to not run - but hey I guy can dream 44 miles into a race right?

I was sent off to once again hunt "downed runners" and they were easy prey! One after another there were runners hiking otherwise smaller hills but to them the (overextended) it must have seemed like Everest at this point in the day. For me I was motivated more than ever. Certainly my pace was slowing some at this point from 9min average to 9:20 but it was unapparent to me and others on the trail as I came up on each and passed comfortably. Trail running is not highly competitive so pleasantries are generally shared form both sides and I always make a point to encourage those I cross to keep it going. With only 4miles left in the run my Garmin finally died and I no longer knew how my pace was holding up or if there was any chance to hit my predicted finishing time between 8hr and 8.5hrs.

Last Gasp is the finish of the race with approximately 3miles left you emerge from the single tracks at the rivers edge only to realize the race finish exists a top the canyon base some 1000ft above. The grade fluctuates between 8-15% on a combination of gravel and asphalt til you arrive at the Overlook Finish. I arrived at this base with about four other runners and quickly asked someone with a working watch what time it was. It was 1:20pm so we had about 40min to cover this stretch if I was going to hit the better part of my predicted finish time. From previous training runs I have done this section as fast as 26min but that was of course on considerably fresher legs. Today there was 47 other reason why that would be harder. I told myself this was 75% effort, this was & had been a successful "training run" and I was not going to kill myself to compete with these other four runners or the clock simply to break 8 hours.

In the end I followed my game plan to a tee. I ran approximately 80% of this steep ascent to the Finish. I allowed three of the four runners to get ahead of me, and I managed to maintain my average pace for the race to the end. As I came out of the canyon onto the street and rounded the bend into the parking lot I expected to find my family and running buddies relaxing on the grass ready to scream and cheer.

Instead it was dead silent! Not a soul was at the turn, recognizable or not - not one person was at this turn. Had I not known the finish I might have even thought I'd taken a wrong turn. Nonetheless, I ran through the entrance of the parking lot and towards the shuttle of fencing and as I made my final turn into the chute the announcer was calling out my name: "Chris Perillo from Lincoln, California coming in at 7hours 50min!" OK …good my efforts did not go unnoticed! I gave the race director Julie Fingar a big hug since she has been giving me coaching advice all season and she seemed generally pleased by my performance followed by a equally warm hug to friend and runner Katy Gifford who was dispersing finishers jackets. By the time I was finished with these regards I was swarmed by my wife and girls as well as Curt, Dirk, Ted and Chris who all were completely amazed at my time.

They had all seen it right before their eyes next to the chute but were in conversation, drinking beer or eating ice cream(runners=beer daughters=ice cream). I had bested my prediction by 40 minutes. I had PRd from last years event by 1 hour 20 minutes. I finished 50th overall out of approximately 700 runners and placed 10th in my age group. Not a bad day for a long training run at 75% effort!!!!

We spent the next hour or so having a beer or three, getting a massage and re hashing each of our success stories with one another. Everyone generally hit their marks and we all placed exceptionally well. Unfortunately from here forward I potentially lose the camaraderie of my friends in training. They all move on to other interests and endeavors as this was their Peak Race. For me it is a day or two of rest and back on to the trails and increased miles.

Western States is the Real Prize ---- So CANYONS here I come!!!!!!!

Night Time Initiation

Last night was my first official night run! It was a rather spontaneous middle of the night decision and knowing my wife's response to such recent antics of mine it was probably best so. I went to bed early to try to catch up on some sleep for AR50 this weekend. So, when I awoke at 1:30am pretty much rested after four hours of sleep I decided to get out of bed and put some sweats on and try out one of my head lamps that I have purchased in preparation for WS. By the time I got my contacts in, drank some water, tripped through the darkened house for my Garmin and stretched a bit it was just before 2am.

If you had asked me about someone getting up in the middle of the night to go for a run, let alone when it is in the 30s outside, a year or two ago I would have said there is someone who has taken their "hobby" a bit too extreme. My wife would probably use a few more colorful adjectives to state the same point, but here I was standing infront of my house at 2am ready to see what this was all about.

As I headed down the neighborhood street I realized my headlamp was not necessary with the street lamps until I got on the paved residential walking path that surrounds our community. After about a third of a mile I turned left and was on this path and quickly into pitch darkness with the sound of nature in all directions. It was probably a good thing that my Ipod was needing a recharge or I might have brought it, but since it was on the docking station I went without and appreciative that I had.

The first sounds I heard were of birds, likely hawks, screaching in the sky as if in search of a midnight prarie mouse or other snack. Seeing that I was not on their food chain menu these sounds did not bother me much, but the occasional pheasant kicked up from the brush next to me or the large splash of a likely bullfrog or beaver in the nearby vernal pools around Lincoln got me to jump to the side of the trail on more than one occasion. At any case I settled into a bit of a shuffle with about a half a mile under my feet and started to appreciate the solitude of this time of night. It is not on too many occasions that you'll find me up anyhere near 2am; even in my younger college days that would have been a late night of exception.

As the trail meandored in and around the surrounding homes I started to wonder what each person was likely dreaming about in their beds just to the left or right of the trail around me. This got me thinking was I actually dreaming? Seems like a more logical explanation for being where I was, but instead realized I was merely beginning to visualize what this might feel like in a about 10 weeks and with another 80miles on my feet! This thought pattern likely explained the shuffle and pathetic 9:30min/mile pace I was doing to the turn around on the trail 2 miles ahead. I reminded myself this was a tutorial in patience and experience to be out at late nights - and not a tempo run. I did notice that in the 4-5 miles of the run that my muscles never really loosened up which likely was due to the cold night and hopping right out of bed. This was a good thing to experience, as was the tunnel like vision I was experiencing with my head lamp. Just powerful enough to cast a lighted image wide enough to prevent a mistep but not so wide as to let me know of the next sound ready to startle me.

As I returned back to home some 45 min later I was already looking forward to the warmth of my bed and taking some mental notes to remind myself and my pacer of come 6/26-27. One, we need more light considering the trails are about half the width of this bike trail and often high up on a ridge overhanging desolate canyons. Two, remind Curt that no matter what I say about needing to take just a little rest or sleep - keep moving!!!! Three, I need more practice at this night time running and finally, this part of the race will either be the Death of me in mental attitude or the opportunity for Birth and Growth if I can overcome some demons along the way and run a smart race in the early hours and miles of this 100 mile adventure.

Time will tell on all fronts but my wife is probably correct as she looked at me sideways in the morning and asked where I was last night when she rolled over. I sheepishly said "Oh I went for a run!" I think this adventure has really only just begun!