Monday, May 18, 2009

The joys of pacing, coaching, and love at the MMT100

I was a newby pacer last Saturday at the MMT100. In my ultra career I have been a runner, a crew member, and a run organizer, but never a pacer, so I was looking forward to this new adventure. My buddy Marlin Yoder was in need of a pacer and I was happy to help him from mile 86 to the finish, so the week before the race was spent getting my stuff organized.

There are logistical issues to consider with pacing. Who was going to take my car back to the finish line for me? How would I get my change of clothes to the finish line, including a jacket for the cooler temps and rain? What would I do if I was delayed getting to Woodstock Tower AS in time to catch Marlin?

There are also the practical issues of being a helpful pacer. What kind of support would Marlin need? Does he want me to be chatty or quiet? Does he need someone to remind him constantly about salt intake and food, or is he self-sufficient? Would he need a serious pep talk when his energy stores got low? What would I do if he wanted to drop...what role would I play to keep him out there?

I described my notion of pacing to my lax team while we were out on a trail run last week (yes, I am recruiting newby trail runners from my team). I told them I thought a pacer was part-coach, part-therapist. They all said, "then you'll be a perfect pacer!" Hmmmm. I had my doubts, as this was a new experience for me and I didn't want to mess up.

I've had some awesome pacers for my 100s. Mike Broderick kicked my butt into gear at MMT in 2005 and kept me from dropping. He did so by being a quiet, patient therapist of sorts, using psychology to motivate ("what will your students think when you came to school on Monday and told them you QUIT?"). Gretchen Garnett was like a big sis pacer at WS100, upbeat and chatty but bossy when I wanted to take a nap along Auburn Lake Trail ("we're not going to get to Auburn any sooner if you sleep here...besides, this is the cougar area."). Mike Mason was my whipping boy pacer for Grindstone. He endured big whining as we descended Elliot's Knob---sideways, per trashed quads--and then my refusal to run the last 4 miles for fear of barfing, despite his motivational tactics ("Vicki is right behind you!"). Despite these episodes, all three continue to be good friends and we have a bond for life through our shared experience---cool!

True to form, Marlin was very low-key in his pacing requirements. He asked me to bring extra S caps and a few gels, and he told me he would talk when in the mood and chill out when he wanted to be quiet. He had a time goal (25:00) but really just wanted to finish. Since MMT100 was his third 100 in a year (after Old Dominion and Grindstone), he was focusing on having strong race before taking some time off from racing, and wasn't going to stress about his time. This positive attitude was HUGE in helping him finish strong---but more on that later.

Logistically, this adventure was tricky, but ultimately worked out beautifully. Chapin's state championship lax game was in Richmond at 5:00pm. I knew I needed to be at Woodstock no later than 12 midnight, so I had to leave Richmond no later than 8:00pm. Check (and we won, which was really cool). I was able to get my change of clothes to Jeff Wilbur here in C'Ville, who was running the race and was camping with Marlin Friday night. Check. I asked Steve Core and his Leesburg Mafia, who were in charge of the Woodstock AS, if someone could shuttle my car to the finish...he said, "Sure." Check. I was able to take a nap at Woodstock...sweet!!! Check. But my alarm never went off, so when I awoke with a start at 3:27 am, and discovered that Marlin had been through 20 minutes earlier, I panicked (and spewed a few F-bombs to boot). Sean Andrish, aka Mr. Positive, told me "you can catch him if you start now" but I wasn't even dressed to run. What a loser pacer.

Fortunately, as I was hastily getting dressed, a crew from Ohio drove up the road. I flagged them down and begged for a ride to the next aid station. They (Andrea and Courtney) were happy to make room for me and we were on our way in 5 minutes. I was able to help them get to Powells Fort without a wrong turn and an hour and a half after Marlin had left Woodstock, he came into Powells looking upbeat and running strong. Whew!!

The next 4 hours were total fun. Marlin was running at 27:30 pace and didn't look remotely tired. He ate and drank and chatted about the lightning storm and rain and ran--- a lot. I was impressed. I have never had that kind of energy in the last 10 miles of a 100, so it was fun to experience 27:30 pace, a pace I had wanted to run at MMT in 2005 but was unable to. Marlin had such a positive attitude and it was paying off in spades. I took some great pics as the sun came out, and I felt like we were on a training run with a finish line party at the end! Along the trail to Elizabeth's Furnace we saw some old friends...Ryan Henry, David Horton, Jeff Wilbur, Jack Kurisky. Marlin was passing some awesome runners!

The finish line at MMT is awesome and, like the event, old school. You pop out of the woods, round a corner and there it is. But first you have to run across an open field while Mike Bur says "Runner" and then your name into the loudspeaker. The crowd (usually numbering 10 at most in the early am before swelling to more than 40 by days end) claps and cheers and there are hugs all around. Pictures are taken, and then you get a shower and food before joining the crowd. So Marlin ran across the field, hugged his wife Mary, and we got the requisite photo opp. What a thrill!

Earlier in the day, I told Marlin that while I was happy to help him, I actually believed that pacing is also a fairly selfish activity. Rachel Toor wrote the definitive article on pacing in Running Times and she wrote that unlike racing, which is all about "me, me, me", pacing is all about the runner you are helping. That is true, but I also believe that pacing gives the pacer (almost) all the fun and reward of running a 100 without the pain and suffering. It was a total pleasure to hang out all night in the woods with Marlin. No drama, no whining, no begging for sleep breaks. Awesome! Congrats Marlin!!

A special shout out to John Cassilly and Quatro Hubbard who ran personal "bests" for MMT---for John this was his first 100 and he smoked the course; for Q, this was his 5th 100 and, I believe, truly FUN 100 mile race. Both trained their butts off and were rewarded with a great day. Congrats, fellas!

Finally a BIG shout out to all the finishers and volunteers at MMT this year. The weather was epic and the rocks were slick, but spirits were high and the finish line energy proved once again that we are part of a sport that gives us so many rewards--- the satisfaction of hard work and perseverance, the bonds of friendship and lifelong connection. Speaking of which...a marriage proposal took place at the finish line between a runner and his crew (she said yes) after "Marry Me" notes were shared in drop bags all along the race and the ring was carried 101 miles by the groom-to-be over the groom's beloved MMT trail...not a bad way to start a life together. Congratulations, Keith and Tracy!

Massanutten Rocks!

Pics of the race and finish line are here.

You can see Marlin flying towards the finish in this cool video here

Sunday, May 10, 2009

Sweet Redemption

"Neither running, nor life is so serious that we cannot face it with a smile on our face and infinite joy and hope in our heart."---Devon Crosby Helms

Readers of my last post on my BRR drop/quit/bail/DNF probably suspect that while I was *OK* with dropping/quitting/DNFing because of the heat, in reality I wanted a re-do. Don't we all want re-do's about an hour after dropping from an ultra? C'mon, admit it. We do. Anyway, I got my chance at the wonderful Capon Valley 50K in Yellow Spring, WVA on Saturday.

Let's catch everyone up. After BRR, I was whining to Rusty about wanting a redemption run and then it hit me...hey, I know! I could run Capon Valley! I love Capon Valley. It was my first REAL mountain 50K (OK, Holiday Lake was my first 50K but I don't count it as a mountain ultra). It had lots going for takes place after the girls lax season is over, it's on Mother's Day weekend so I could run guilt free, and it is within driving distance on the morning of the race. All good! Plus, it has good ju-ju. It is a very low-key "old school" ultra that gives 100% back to the community, benefiting the local Ruritan and Fire and Rescue operations. What's not to love about that? And Capon Valley was where I first met many of my VHTRC buds, including Annette and Michelle. And for good measure, I ran it really fast in 2004 back when it was just a trail marathon, so I knew the course (despite added miles this year to make it a real 50K---it's still a *bit* short, at 29 miles, according to Bill's GPS. Whatever).

I decided that after my BRR debacle that I needed to go back to the basics. Fittingly, it was at Capon Valley in 2004 that I began to figure out this ultra thing, so it made perfect sense to come back to this beautiful place and regroup. I told Pam Gowen that I did a poor job of what I call "managing my race" at BRR, so this time I paid attention to the little things: running very easy the week prior (after a fabulous 5K uphill race the Saturday before---but that's another blog post); getting enough sleep in the days preceding the race; and taking my time to pack, including all the essentials for hot weather running: S caps and Nuun tabs, as well as Sustained Energy for the first hour and Ultragen for my recovery drink.

Most importantly, I decided to run the race with pure joy. Racing had become a bit too stressful, and I wanted to run within myself and see what the day presented. At the start I wished Bill, Sean, Steve and the VHTRC folks well, and ran with my old friend Heather (Trainum) Shaffer, with whom I've had a longstanding and very friendly running rivalry. Heather and I battled for second place at the Blue Ridge Burn 10K about 9 years ago (right after her first child was born), and she is coming off maternity leave after having her third child last November. It was great to start off the day with her and catch up on our running, the joys of motherhood, and the frustrations of raising daughters in this "Mean Girl" culture of ours. Heather holds the course record for the Catoctin 50K, so I knew she would run well here...alas, at the first big hill I was walking and she went on ahead looking strong.

The day was indeed amazing! We had great weather---cloud cover, cool breezes. When the sun popped out it was a bit warm, but I was feeling acclimated. I took 2 S caps just before the start and one at very hour mark, and they worked great. No cramps and just one face plant. Not bad! I ran very easy for the first few hours, and felt strong on every climb---I even ran many of them. The wonderful volunteers were super supportive, and I was having a total blast, re-living my past ultra runs and reminding myself of exactly why I love this sport. It was just what I needed: to spend the morning running in the woods with my friends and forget about the stressors of life for awhile.

I came upon Heather a few miles from the finish as we were climbing the last long climb of the race. I suggested that we work together to finish, but she was feeling the effects of the heat and of too few miles of training and urged me to go on without her. I knew we weren't far from the finish and was ready for a nice cold Coke, so I took off, ready to be done. Despite being considered a "runnable" ultra, one perfect for newbies, Capon Valley 50K is actually a tough run, because there is lots of running and some steep climbing on a variety of surfaces--gravel roads, old fire roads, muddy trails, and over 18 deep stream crossings.

Bill and Bobby G ran together for a sub-5:00 finish...studs.

At the finish, I saw Bill, Bobby G(illanders), Sean, Steve and gave them all a high five---Sean and Steve had taken me back to the BRR finish line after my drop there, so they knew all about my desire for a re-do. It was perfect that they were there to see me celebrate! Heather came in about 5 minutes later and Alisa about 10 minutes after that...a closer race than I realized. Alisa really impressed us all as she is running the Keys 100 this weekend and looked mighty strong a week before her 100!

Just a sample of the many VHTRC runners at Capon Valley 50K on Saturday. I won a homemade vanilla pound cake which was promptly devoured by my family upon returning home.

I am very excited about this week coming's state lacrosse championship time! Chapin's team, St. Anne's-Belfield, is the defending state champion, and I wrote about the joys of winning states and finishing MMT here last year. The finals are Saturday in Richmond and we hope to be there to defend our title. Afterwards, I am hoofing it up to MMT100 to meet Marlin at Woodstock AS...the plan is to pace him from W'stock to the finish. Talk about sweet redemption...the last time I was at Woodstock AS was at MMT in 2005 and I was begging my pacer and crew to let me drop. I am looking forward to coming back and paying it forward to Marlin.

Best of luck to all the MMT runners, especially my buds Quatro and John. Watch out for those boys!!

Capon Valley results are here. and article with pics here