Well it’s been seven months since my last post.  So much for my “post content every month” goal.   Time to re-engage.

Note:  it wasn’t my intent for all my posts to be running-centric, but that’s kind of how it has played out.  Running has become a relatively big part of my life, so for me writing about it is very relevant and enjoyable.  So…here’s another post about running.

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On Saturday morning I’ll toe the line at the Lake Sonoma 50 mile trail race, near Healdsburg CA (wine country, north of San Fran).   This is one of the big 50 mile trail races in the country, and usually attracts a very fast and competitive field.  As the last Western States “Golden Ticket” race of the season, for elite runners this is the last opportunity to win an spot to the Western States 100 in June (top two men and women earn these tickets).

But even for those of us mere mortals that are not in the running for a golden ticket, the race is still a big draw.   The course is famously beautiful and challenging, and it falls nicely in mid-spring, when the weather in CA is not yet hot.  I have never been to the race, but it is reputed to have a great atmosphere and vibe as well.  The course circumnavigates Lake Sonoma, and is an out and back route with a small lollipop loop at the turnaround.   It only has a couple big climbs, but lots of small ones (see course profile below).   I have heard it described as “death by a thousand cuts,” (Alex Varner) and “punchy” (Corrine Malcom)….both speak to the effect of the constant small ups and downs across the entire 50 miles.

from Lake Sonoma 50 website:  http://www.lakesonoma50.com/

I’ve had a good training block leading into this race, although slightly tempered by nagging hip pain (worth a separate blog post at some point).  But nonetheless, I’ve been able to work through it and have felt my fitness improve.  Coming off of a deliberate six week hiatus in Nov – Dec,  the last four months of training have built towards this race.  In mid-Jan I started working with a coach (Corrine Malcolm, through Carmichael Training Systems), which has added significant focus and quality to my training.  I did the local Fort Ord 50k in early February, which went well but also highlighted some things to work on.   A few weeks later the hip got aggravated and I had to take a little break from running, but was able to substitute biking and treadmill incline hike workouts for a few weeks to maintain decent volume and intensity.   This cautious/conservative approach paid off;  I’ve been able to return to solid run training weeks, and I’ve felt strong during my recent training runs.

My time goal for Saturday is 7 hours 30 minutes.  I set 7:30 as the mark back in January, and have remained focused on that time throughout training.   It’s ambitious and will require a good day, but I am confident that it’s within my ability.   For reference, my 50 mile PR right now is 8:07, so 7:30 is a big jump.   But my 8:07 PR was set about 18 months ago (Mountain Masochist, Nov 2017), and I think I’ve improved as a runner since then.   If nothing else, I’ve accumulated some experience.

Ok, so how am I going to do it?  Here’s the plan.

• A 7:30 50-mile time equates to exactly a 9 min/mile pace.  But,  I need to account for aid station time, for which I am giving myself a total of 12.5 minutes (generous, but safe).  So accounting for 12.5 minutes at aid stations, I need to run the 50 miles in 7:17:30.  This works out to exactly 8:45 min/mile.  If I were a robot and able to run absolutely even throughout the race:   50 miles x 8:45 min/miles + 12.5 min aid station stops = 7 hrs 30 min.
• But I’m not a robot, and I won’t run even 8:45’s throughout, so instead I’ll set some intermediate splits that will inform me of whether I’m ahead or behind pace.  Given the frequent ups and downs, I think I’ll have to hold probably high 7’s/low 8’s on the flats, to offset the slower paces in the uphill portions.  Will adjust on the fly based on feel and time.
• I haven’t worked out any of the finer splits yet, but I’m shooting for leaving the 25.2 mile turnaround aid station at 3 hrs 40 minutes.   In order to do this, I need to arrive there at 3 hrs, 35 min.   This plan allows for 5 minutes in the aid station, and a +15 minute split in the second half of the race (3:35 first half,  5 min turnaround, 3:50 second half).    I don’t want to plan for an even or negative split, that leaves no room for error or slow-down late in the race.   But I also don’t want to plan for too much of a positive split, as this will cause me to go out to fast in the first 25.   A 3:35 first half is hopefully do-able while still saving enough gas for a return trip in 3:50.  The return trip has a net elevation loss (although not much), so that works in favor of a strong second half.
• Hydration/food:  I will carry a single handheld 20oz bottle for the first half of the race, and give myself the option to vest-up at the halfway point if I need more water (Ultraspire Spry – with 40oz carrying capacity).  I will probably start taking in calories at the 11.5 mile aid station, slowly at first and increasing and becoming more potent (gels, sugary snacks, soda) later in the race.
• Shoes: I plan on running in the Altra Superior 3.5’s.  If the trail is dry, non-technical, and traction isn’t an issue, I may swap out into Altra One V3’s (road shoe) for the return leg.  The One V3 is not as rugged, but a few ounces lighter.
• Aid stations:  There are 9 total, so average distance between aid is 5 miles.  I want to allow a solid 5-6 minutes at the turnaround aid station, for resupply and regrouping.  The turnaround will probably be the only spot where I’ll see Allie and Finley.  This allows 30-45 seconds at each of the other non-crew aid stations….enough time to refill bottle and grab a snack on the go.    If the turnaround aid station goes quicker than planner, it’ll just add to my buffer on the return trip.

This is all very detailed, moreso than I’ve been in previous races.  However, I’m also aware of the dangers of getting too focused on numbers and paces and splits.  The “feel” factor is a big part of the equation as well, and it will constantly be balanced against pace throughout the run.   And while I’ll be constantly throttling my effort throughout to get to the finish line the fastest, it’s important to remember to enjoy the journey as well.

My crew will be Allie and Finley.   We are driving up on Thursday afternoon, right through the heart of San Fran rush hour….that will be just great.   I’ll make sure to load up on some good podcasts.   We have an Airbnb place just south of Healdsburg, and will have a full down day on Friday.  There is no official pre-race meeting on Friday, but there is a no-host dinner in Healdsburg that evening that we’ll go to and hopefully get to mingle with some of the other runners.   Early rise on Saturday, the race starts at 0630.

I’m stoked, can’t wait to get out there and test myself!   7:30 or not, the run and the whole experience will be awesome.   Will write a post-race report next week.