2014 Chattooga 50k (non-)Race Report

Sept 7, 2014. Terri Hayes was putting on her last ultra in SC after a number of years of low-key, low-frills, donation-only events. I had completed my first ultramarathon here back in June of 2010 and was anxious to run it again. Partially to see how my feeling for it has changed after 12 other events, and also because the trails are so nice. I had no reference for "elevation" before this race, or the time it took, so it wasn't "difficult", it was just what it was. Now, maybe I'd have an idea.

This turned out to not really be a race or even an event, but a low-key run that you could do whenever that weekend, you just had to turn in a time that you kept yourself. I prepared myself for that by putting aid at the 17/21 aid station. There was aid there already, but it felt good to be safe about it.

So after leaving the house at 5:15am or so, with a stop for ice and water, I pulled into the Cherry Hill Campground parking lot and got my things together. I was using a brand new Ultimate Direction SJ 2.0 vest that had come the previous week (while I was in Juarez, MX working). My legs weren't completely fresh, having run the Wildwood 50k two weeks earlier. I've never run two races of this distance so close together before. When I did a flat 50k, followed by a road marathon 2 weeks later, that combination gave me IT band issues and severely hurt my running for the next 15 months. That explains the poor times and event gap in 2013.
Anyway - Terri was just finishing up the instruction for a small group, and they went and started. After a quick hello to Drew, I tied my shoes, and ran to catch up with the group, led by Joe Parker. Hadn't seen him in a while, but he looked comfortable out there. After dropping my vest off at the Winding trail intersection with the camping area, I hit the trail with my two Amphipod handhelds, heading down the 3 mile out-and-back section. I was in the back of maybe 5 or 6 runners for the first bit, but decided that I would run a little faster going down here and I went on ahead. I eventually saw 4 or 5 runners coming back that had started a bit earlier. and made it to the turnaround area (road) in 25 minutes or so. I was in the gravel looking for where the trail went wondering where exactly to turn around when another runner came upon me and reminded me that it was here. I knew, but just wasn't thinking. The other guy went on ahead as I walked much of the uphills. Legs just didn't seem to have much (even on some of the flats/downhills) and I was already worrying this would be a Very long day. I knew I was capable of walking it, but really wanted to run it somewhat well.
Saw some runners coming the opposite way, Joe, Drew, and then Psyche and Charles! Stopped and chatted for a few catching up some. Met Psyche here back in 2010 and have always enjoyed hearing of their many adventures! Finally got back to my vest as we turned away from the campground, went up a nice hill, and a sharp downhilll to Hwy 107. Terri was there with some Aid, so I filled my handhelds and crossed the road onto the Big Bend trail. At this point (~7mi/1:17), I was about 6mins ahead of my 2010 pace. The guy (in blue) was just ahead of me, and would be barely in sight for the next 3-5 miles.
Was running fine thru here as we headed to the river, and I tried to keep track of some times between bridges (I walked every one of them - I was not going down this time!). There wasn't any real issue of going off trail, but I was cautious about looking to see where I'd be going on the way back. The guy in front of me waited for me at one point to make sure, and then he was gone. I munched some and drank well, but it really wasn't too hot out. I did not take many photos as I knew it's easier on the way back (when I want to stop and break).
Kept moving and felt better on this section - guess it just took me a while to get my legs. Nothing too hard, but I did walk up anything with more than an easy upslope - lots of miles left. I did get a little off the main trail going by a campsite, but plowed ahead and ran back into/onto the trail.
I hit the sign in the parking lot (~14.8/2:56) 10mins ahead of 2010 and had the climb up to the road and the next aid station. I passed a couple thru here and eventually came upon a guy who was walking and holding his bloody hand. He had tripped and disclocated a finger, then injured it again in another fall. I walked with him the mile or so into the AS and made sure they were aware there of what was going on.
Dropped off my vest again (why run with it when you don't need!), got what I needed, and headed off down the trail. It felt good knowing I was now past the halfway, but finishing this 2 mile out (downhill) and 2 mile back (uphill) would put me heading in the right direction.
(Finally finishing this a LONG time later - so details may be lacking!)
The downhill went by fine and saw a few people, Made the turnaround (~18.8mi) in 24min (3:58 total). The uphill saw me start to feel it - a tight right hamstring so I took it pretty easy and came back to the aid station (20.8mi) in 43min (4:42). I took what had to be my longest break ever at an aid station, maybe 7 minutes. I ate, refilled, took some photos, really just took my time.
It must have paid off, because I moved very well thru the next section. This is where I had so many problems the last time with sore feet, sore back, etc. Now - a different story entirely. I knew it was to be short lived on this downhill section, but I made up a ton of time than on the way out (17 minutes vs 37 minutes).
The next section (the 5+ miles to the Big Bend trail) was still pretty good. I stopped for about 5 minutes to chat again with Charles and Psyche (gotta stop - why not?! It's Charles and Psyche!) and then kept on going. I power hiked as I needed and ended up about a minute and a half per mile slower than on the way out. I was a bit unsure of myself on the turn off the Chattooga trail (27.9/6:27), but soon recognized it and knew I was getting closer. That's when you really start to think about a finish time, but when you really don't know how much further, it's really just a constant guessing game. With a mile to go, I was on the very edge of cramping (left thigh). I got slower, but still had some running left in me. I was excited to be beating my first time, finishing this non-event, being in the woods for hours, being able to complete 31 miles - so much to be happy for.
Finish is a bit low-key, but that was fine. I was done and I was happy!
7:11:37, 12 minutes better than my very first ultra in 2010.
I was sore for a few days (legs, arch, calf) and had to travel for work, but got back out for a run after 4 days off.

Added photos (May 2024):

Charles & Psyche!

Charles & Psyche!

RD Extraordinaire!

Charles on my way back

How to run an Ultramarathon

After reading Jason's post - I decided I'd do the same thing: post about how to train for an Ultramarthon. There are bound to be more people like myself who looked for help on how to run an Ultramarathon (any distance over the 26.2 standard marathon).
I hope you don't mind numbers and/or math. I'm an engineer, so be prepared.

For my 1st one back in June 2010 (days before my 39th bday), I had a pretty solid base of running ~25 miles a week for a couple of months. I had been training for a marathon (that got canceled), and then jumped right into 50k training. Those weeks consisted of 3 runs per week, using the FIRST method of "Run Less, Run Faster". One speedwork session (4-7 miles total), one tempo run with total mileage averaging 6-7 miles, and the obligatory long run of 10-15 miles. Remember - I started with nothing just a few years ago...tried to be smarter about my running, got the right shoes fitted, and ran consistently 3-4 days a week for a long time, slowly building mileage and stamina.
I did a somewhat standard 16 week marathon training plan for the 50k, but used basic ratios to up the mileage:
For standard marathons I had run:
Average Mileage per week (16 week training): 30 Miles
Longest Training Run: 20 miles
Maximum Weekly Mileage: 34 Miles
(FYI - My marathon time for this training was 3:53, a PR by 8 minutes 7 months since my last marathon).
With my Longest training run 76% of my marathon goal distance (20/26.2=.76), My longest training run for the 50k should be ~24 miles (~.76*31)
With my Weekly Max equal to 1.3 of my marathon goal distance (34/26.2), My weekly max for 50k training should be ~40 miles (1.3*31).

Over those 16 weeks - I ran 3-4 days a week. 3 of the runs were usually 4-8.5 miles, with the long weekend runs like this: 10(race), 13, 8.4, 17.9, 18, 24, 12.8, 13.1race, 10.3, 23, 18.2(3 runs over 24 hrs),16.2, 21.3, 17, and 9.8 the weekend before the race. All but 3 of these were part of back-to-back runs. The 2nd runs (either the day before or after) were 4.3 miles up to 10.2. Most 2 day total was 30 miles (6+24).
As far as my goals were concerned:
24 mile max distance - Met
Weekly Max: hit my personal max of 47, with 3 other weeks over 40 miles (all three were 44 miles)
Wasn't a goal, but my average mileage over the 16 week 50k training was ~34.

I trained with a camelbak on and ran on trails for just a few of my long runs. I have modified that now and run more trails for my long runs. (Paris Mtn State park in Greenville, SC)
Only real cross-training I did was 30 minutes of Yoga 1-2 times a week.
I got by on a little less sleep, doing all my weekly runs before getting to work at 7am. My weekends runs were also done before the start of the day. I would get my runs out of the way early, getting home around 8am most of the time in order to spend time with my family, including my ~6 month old! (Also to avoid the heat of the south, being in SC, it was often 67° and humid at 5am).

I did run a few races for speed (10 miler PR and 10k PR), but the others just for fun. The long training runs were SLOW, but so very helpful.

The 50k I ran was wonderful. And I am now hooked!
I took photos, enjoyed myself (the views, the experience, the company) but moved forward as much as possible. The aid stations were Heaven (practice eating during runs; I typically have no issues with this). For training runs - my fuel was Gu (1 every 6-7 miles), and I started taking Succeed S-Caps! at that 50k and continue to take them on runs of 20 miles or more, ~ 1/hr).
I drink alot anyway, but hydration is very important. I am never without a water bottle or camelbak. Sometimes both.

Remember - you can do it. There are so many other people who had doubts, but overcame them and finished.

I could go on about what a fantastic, inspiring, kind group of people I have met thru this - but I won't. It doesn't take long to figure that out on your own. 

Chattooga River 50k Race Report

The Chattooga River 50k took place Sunday June 6, 2010 as part of the Ultras on Trails race series. After a decent sleep, I woke at 4am, gathered my things, filled up with water, Gatorade and drove the hour and half down to Mountain Rest, SC and the Cherry Hill Rec Area on Hwy 107. Saw Sam from the Chattooga training run as I walked up to get my bib (577). Didn't have a lot of time to get nervous before the 7am start, which was a good thing. About 10 minutes before the scheduled start, Jason pulled up, Dan appeared, and I finally met Psyche. Terri gave out last minute instructions/directions
and I was very thankful I knew the majority of the course.
I knew Jason wanted to beat his 9hr time from 2009, and he was planning on an 8hr time today, so I said I'd stick with him. I find training runs for the most part are more difficult by yourself, but the benefit is that come race-day and you happen to run with someone (or many different people), it isn't quite as difficult. Started at 7:05am and we headed off from the campsite Terri was at and turned onto the Winding Stairs trail. Our initial 'pack' had Aaron and Jason,
as well as Wayne (Weezy), and another first-timer, Mark settled in behind me on a very comfortable pace. It was certainly an entertaining group and kept my mind from thinking about too much of anything. Was a fun group of guys to be around as we passed a waterfall and made our way down to the parking lot/turnaround. The leader came thru about 7 minutes before the turn that we hit at 36:38. The 3.5 mile trek back was obviously going to be more uphill, and more walking - but that was the plan all along as there was still a Long way to go.


This trail was more overgrown (and I hoped that I wasn't running in Poison oak or anything else I am allergic to) than any of the other trails so you really had to watch your step and pay extra attention in the spots you could barely even see the ground. Being out on the trail was very nice and I was already wishing I could do this more.
We made it out at 1:23:25 (all times are approximate!) and I finally got to experience an aid station. Sam was there helping out and we were in and out in one minute flat.
- even with the photo!
I pretty much just filled my hand held 20oz bottle with water as the next aid station was ~7.5 miles away.
Next section was the Big Bend Trail and I could never get tired of this route. Took a pit stop (only one of the race) early on and caught back up quickly. Was enjoying the company so much and the miles were just going by, that I wanted to hang on to it as long as possible. Our group was pretty much still together for this whole section, so they all got to take in my fall on bridge #1 at about the 8 mile mark. This same bridge I fell on Years ago and knew it would be slick, but my left foot still just went right out from under me - BAM! Luckily - I didn't go off the bridge and wasn't hurt any worse more than a deep bruise. I knew there were 2 more bridges, and even though I had a recommendation to do it Pete Rose style the next time, I chose to walk - and still almost slipped. I haven't mentioned yet that it was Humid. The trail is 100% shaded, but it was still going to be a warm one.
My mind is still a little hazy on when exactly I ran with certain people. When other people made their pit stops on this section, I kept moving forward (following Aaron?). I had a moment of "should I wait?", but thought 1. keep moving while you feel good, and 2. they'll catch me eventually. Hit the Foothills trail in 1:54:42. Ran much of this ~5.5 mile section with Terry. Was a pleasure to chat with him and again, kept the mind off other things, like there was still 18+ miles to go. Some people may mind conversation during a run, but I generally enjoy it and Terry was no exception. He was hoping his IT band would be calm for the duration, so as he started to take it easy, I moved ahead, passing a couple of others as well before the second aid station. (The leader came by as I was heading back up to Hwy 107, only a good 5 or 6 miles ahead of me. There were some very large gaps between runners heading the opposite direction. Anyway...)
Not getting competitive, but after going along by yourself for even just a little while and you see someone ahead, you try to catch them for the company. It just so happened that I was still feeling really good. I had been taking S-caps every 30 minutes (as I remembered) and Gu every so often as I drank out of my camelbak.
So at 3:41 into the run, I hit Aid Station #2, and Sam was there again, being super positive (Thank you!!) and taking another photo for me. I actually got food this time - potatoes, peanut M&M's, pretzel bites, potato chips, PB&J triangles; yes, all of that. There was more, but I was set for the moment. Filled up on water, stuffed more food into my mouth, and took off for the 2 mile out and 2 mile back section. Terry must have passed me while I was eating, refilling, photo taking as I came up on him soon. As I was moving faster, I went by and was solo for the rest of this section. More familiar ground and beautiful terrain
with a seemingly similar profile as the very first section, downhill before turning around and heading back up. We were looking for the first bridge with ribbons on it. 28 minutes into this section, I was there. 4hrs and 10 minutes overall time elapsed. Kept reminding myself that this was More than the halfway point of the race. 35 minutes back out (Jason and others were only 10 minutes behind me at this point) to the aid station and I was still feeling very good.

(If you couldn't tell from the smile on my face after 4:45). Maybe it was More food I scarfed down. Same as before, but more. The 3 minutes I took at this stop an hour beforehand was probably more like 5 here. I did not want to leave. Aaron had been ahead of me the whole time but was having some issues. He mentioned the next person out of the aid station would be in 20th place. Huh? No way...Didn't really matter to me at that point, but it did get into my head later on.
Important note here: Hats off to ALL of the volunteers - they were all very kind and gracious and there is no way any of us would have done this without them. I thank them every chance I get and I hope everyone else does the same.

I knew the next section back to the Big Bend trail was long and tough. It didn't help that soon into this section (around mile 23 I'd guess), I kicked a root hard with my right foot. I sure could feel my second toe throb. Soon after, I guess all the time being on my feet caught up to them and the bottoms got tender, so I was working harder to avoid any root I could. I was also extra careful going over any downed trees, this being a very mild example of a trail obstacle. So the 5+ hour mark was the start of my "low" period, from about Mile 24-29. I was trying hard to run where I should and maintain a decent pace when I did resort to walking (uphills). Once I got to the river (for some reason, I kept thinking we ran by the river for a longer stretch), I saw Dave again after taking a breather in the water. He obliged me with another photo . I was Very tempted to soak a bit, but I knew I'd get as much, if not more, benefit from company, even if he was faster and I'd lose him soon. (Plus, I am not too familiar with running in soaked shoes). He did pull ahead soon enough, but just as he was out of sight, he stopped to make sure I didn't miss the trail turning off (the one we almost missed during our training run) - so more thanks to him for that.
I got my first muscle cramp in this section too - my left quad. It would tighten up and I'd breathe through it. After 5 minutes or so - it disappeared.
Another way I calmed myself down during this section (and the whole event) was repeating "slow and steady (like an ocean current)" that my friend Kristen emailed me Saturday (Thanks!). My thoughts of course drifted to my daughter Cecelia and her babbles these days, my wife and her support for my running, songs from the concert I went to Friday night...anything and everything to take my mind off running and being tired.
One last photo of the river before turning away and heading up. The last set of stairs I came to - I just didn't want to climb any more.
We vaguely knew how much time this section would take, and I got to the Big Bend junction at 6:38. I knew breaking 7 was out of reach, but 7:30 was extremely likely. It was also in my head that finishing in the top 20 sounded good and I started to feel much better. It just felt better to run than to walk.
After a mile or so, I came upon Byron Backer - one of the well-known local ultrarunners. We chatted just a little and I felt honored to be there. I've held a fascination for these runners who have been doing this for so long and their achievements (finishing!) is both amazing and motivating. The humidity was too much for him this day and I kept going. My 2 liter camelbak and 20oz water bottle were both empty soon after, but I didn't feel like I was without it. Had some strength on this last section before hitting Hwy 107 and there was Dave again. Followed him up the hill to the entrance to the Winding Stairs trail and passed him as we made the turn back to the campsite.
I was going to Finish!

And I did - in 7:23:16!!
I am an Ultramarathoner!
Got my finisher's medal and high fives from Sam and basked in it all.
Post race report to follow!