My Intro to Ultras at the McDowell Mountain Frenzy 50km

 

 

It has taken me almost a week to sit down and write my race recap. Before this race I thought for sure that I would want to sit down as soon as I had finished the race and share it with my friends and family. That wasn't the case. I wanted to keep this one to myself for a bit longer because this was the completion of a very long journey of many hours of training. I wanted to let it all soak in before I shared it...

In January of this year I decided that my long term running goal would be to run an ultra marathon. I chose to start at the 50km distance and I chose the McDowell Mountain Frenzy. I chose this race because the Coury brothers of Aravaipa Running always put together a well run race, you are guaranteed a good course and the volunteers are always amazing. I had also chosen this race because I wanted to run in the cooler winter temperatures. So after months of training and building my base the big day was finally here. My goals were to finish in sub 7 hours and to finish as one of the top ten females.

Jeremy, Bren and I arrived in Phoenix on Friday night at a decent time and we were all able to get to bed at a good time. I woke up at 5:00am to get dressed and head out the door to meet my mom who was picking me up. Bren had also woken up around this time much to my husband's dismay. : ) When I made it down to my mom's vehicle I saw that my sister Ayla was in there and was going to spend the day with us. Sweet!! She had woken up at 4:00am, which anyone who knows Ayla knows that she does not wake up at 4:00am. But there she was sitting there ready to support her big sis! We stopped at QT and I grabbed my oatmeal, banana and coffee and we were off.

We arrived at the McDowell Mountain Regional Park competitive track staging area around 6:45am and my race didn't start until 8:00am. I was relieved that I would have plenty of time to check in and relax. Thank you, mom!! At the check in I saw my good friend, Amanda, who was volunteering. She is always full of positive energy and I was happy to see her and tried to absorb as much of that positive energy as I could!! I also had the opportunity to chat with my new friend, Erin, who is a bad ass on the trails and an experienced runner that I look up to. It was around this time that I saw my friend Nate checking in. We had trained together quite a bit for this race and it would be his first 50km as well.

Amanda and I on a training run on Pemberton Trail a few weeks before the race. Photo credit: Amanda Hughes

The race started at exactly 8:00am. I had positioned myself in the middle of the pack on purpose. I did not want to go out fast and I knew if I started there it would force me to run slower than I wanted to. I had been told by a couple of veteran ultra runners that if I thought that I was running slow at first to slow down some more. Nate and I ran together right from the start. We ran on the Escondido trail for a while before we blew through the Escondido aid station at mile 6.7 and turned onto the Pemberton trail.

Photo Credit: Aravaipa Running

 

At one point I spotted Erin ahead of us and I had a moment of sheer panic because as soon as I saw her I was thinking that I must have gone out too fast. The trails were very runnable up to this point though and the climb was so gradual that it didn't bother me at all. I felt good so I just kept doing what I was doing and hoped that I wouldn't pay for it later. Nate and I were still running together at this point and we came up to the Granite Tank aid station at mile 11.8. I knew that we had 10.5 miles until the next aid station so I refilled my water, grabbed a snack and off we went.

The miles were going by quickly and we maintained the same pace that we had been up until around 30km where we began a steeper climb. It was at this point that Nate slowed down to walk. I love to climb and I was feeling good so I pulled ahead and continued on without him. I climbed for 3 miles and the trails were starting to become somewhat technical. I thought for sure I would see Nate any minute but it was Erin who was gaining on me. As soon as we got to the top and I saw the descent I knew this was where she would pass me. I am still working on my downhill running and am not confident on downhills yet. As I started the descent I stubbed my left big toe on a rock. O.M.G. that hurt! I kept running but I continued to look down periodically at my shoe because I expected to see blood seeping through my shoe. It was that hard of a hit. Yowzers!

Yes, you are looking at my toe. I think that I might actually lose the toenail. That would be a first!!

 

I shook it off though and just kept going. By the time that I reached the bottom of that descent Erin had passed me and my IT band had started to act up on the right side. I had expected this though because I had been dealing with that issue during the last month of my training and was mentally prepared for it. What I did not expect was that my left IT band would start to hurt when I climbed because I compensating for my right one. I have learned with long distance running that something unexpected will almost always happen that will throw off your plans. In fact, you can almost count on it. So I accepted that I would be entering what is often referred to as the "pain cave" and would stay there for the remainder of the race. I kept telling myself to keep moving forward.

The trails in the McDowell Sonoran Preserve ran us through some beautiful country and as always I was in awe of the beauty of the desert. I headed into the Dixie Mine aid station at mile 22.3 and I grabbed the cup of Mountain Dew that I had been waiting for all day long. I had actually been looking forward to that cup of Dew for weeks and it was as good as I had hoped!!  I ended up spending a bit too much time at that aid station joking around with the volunteers while I refilled my water and grabbed a snack. The volunteers there gave me an extra cheer because it was my first ultra. Just another example of how kick ass the volunteers at these races are. : ) 

I only had 9 more miles to go and I was still feeling strong even though my IT bands were giving me fits. I figured out after a mile or so that if I ran the downhills and flats and walked the uphills I could still move along at a decent pace. That is what I did for the next 7 miles or so. Myself and another female runner kept passing each other back and forth for awhile which was nice because we could chat for a minute or two before one of us pulled ahead.

I remember going past a lot of jumping chollas at one point and trying not to step on the dropped stems on the trail. I have seen and experienced the carnage firsthand. Photo Credit: Aravaipa Running 

I ended up stopping at the Gate aid station at mile 27.5 even though I hadn't planned on it and grabbed another cup of Dew. I was tired and hurting but ready to wrap this thing up. I took off from the aid station and after a bit I noticed that a female runner was gaining on me. We came to the top of a climb and I looked down and saw that her and a male runner were definitely closing the gap between us. We were about 2 miles from the finish line and I decided that there was NO WAY that I was going to let her catch me and pass me no matter how badly it hurt to run fast. I did not know what place I was in but I knew that I would not forgive myself if I was in 10th and she took my spot. I was going to fight for a top 10 female spot.

I gritted my teeth, tried to open up my hips and picked up my pace. It turned out that the last part of the course was a really fun part of the course because it had swooping turns with some short steep climbs and descents. I was able to put some space between us on that part. I remember chuckling to myself because only in a trail race would you be climbing up a hill having to use your hands to help you at mile 31. Once I was at the top of that last hill I heard my mom and sister cheering me in and I saw the finish line. I finished in 6:08:58 and was the 7th overall female. Hot diggity dog!!!!

Overall my race went awesome! The weather was near perfect with overcast skies and  temperatures that ranged from the 50's to the 70's. My nutrition and hydration were spot on. I felt strong even when I had to modify my pace. I finished faster than I thought that I would. I ran a PR for my 30km and marathon times. Finally, I have officially crossed into the ultra running community and it feels as good and welcoming as I had imagined it would.

 

Racing with My Firecracker

I had the opportunity to race in a local 5k with my little man last month and it was a blast! This was the third 5k that we have run together and he is definitely maturing as a runner. He has always run with heart but now he is beginning to understand strategy and listening to his body. While most of the kids took off at a sprint, he slowly increased his pace as the race went on. He was very consistent and patient. His strategy worked well. It was fun to watch him zero in on his competition and pick them off one by one. I cherish these special moments when I get to run and race with him because I know that before too long he will be out running his races by himself and leaving me in his dust!

He was a bit bummed because he was in the U-14 age group and was beaten by the older boys so he didn't get to take home an extra award. He was happy to see that he was the first kid to come in under the age of 11 and 17th overall out of 109 runners/walkers. He was also happy that by us going his pace his mama earned 3rd place in her age group. : )

Flagstaff Sky Race 39km

One of the many beautiful views from the course.

When I originally signed up for this race it was because I was scheduled to run a 24 mile run on my training schedule for that weekend. I thought that it would be neat to be out there on my longest run yet with other trail runners and up in the beautiful mountains running a race put on by Aravaipa Running. To be honest with you, the posted course profile intimidated me. I had never trained at the higher altitudes and had never run a course with even half of the elevation gain that we would climb by the time we finished. 

I had some doubts off and on during the weeks before the race but a couple of experienced veteran runner friends, Cody and Anna, reminded me to just watch my pace and enjoy the experience. I was there to train for my upcoming 50km and I knew that I was going to be on that course with some very experienced runners who I could learn from. I went out there focused on maintaining a conservative pace to avoid injury, to follow my body's cues and to practice my hydration/fueling during a long duration. That is exactly what I did.

39km course profile



I arrived in Flagstaff the night before and was able to get to bed at a decent time. Of course I tossed and turned but that is to be expected the night before a big run. I woke up a bit earlier than planned, ate a good breakfast and arrived at the shuttle with just enough time to spare. The shuttle ride was quiet and peaceful. I felt calm and ready. After we arrived at the starting point I had the chance to talk to a few runners while we waited for the race to start including one named Karey. I didn't know it then but our paths would cross a few times throughout the race. The air horn sounded and off we went. 

The climbing started within a quarter mile of the start and I made my way up the switchback to the Elden Summit towers 2000 feet above us. After I reached the top and began the descent towards the Sunset aid station I ended up chatting with Karey for a bit. She asked me if I had any advice for her which caught me off guard. I was a newbie out there, but like me, she was also a newbie on the mountains trails and was open to any advice to help her finish. We hung together for a bit and then I moved on heading down into the forest on beautiful winding singletrack trails.

About 8 miles in, before I could even see the Schultz aid station, I could hear cow bells, hoots and hollers. As I got closer I realized that it was the volunteers cheering each runner in. I ran up to the aid station and two volunteers immediately came up to me asking me what I needed. That kind of support is just...awesome. They topped off my water while I grabbed some food. Karey took off from the aid station before I did so she was ahead of me now.

The next 6 miles were filled with winding trails and lots of ups and downs that were mostly runnable. I saw a couple of runners that had been way ahead of me back tracking because they had missed a turn. The trails were fun and tricky. I couldn't really get a good stride going because once I did I had to switch it up to maneuver around boulders and tree roots. But that is what I love about trail running!! 

Around this time a 55km runner named Holly was catching up to me quickly. She was able to move so smoothly on those trails. I was impressed!! Right as I moved over to let her pass me the trail smoothed out a bit and I was able to run with her for awhile. She shared some of her experiences as an ultra runner with me and her goals for her race. We made it to the Valley Forge aid station and it was at this point that we both missed the trail markers and took a right turn instead of going straight. We ran 0.75 miles without seeing course markers so we decided to turn around and head back down to the aid station.

As we were heading back down there were other runners beginning to head the same way we had gone but somebody called them back. The aid station volunteers had figured out that runners were somehow missing the glaringly obvious orange flags straight ahead of us as we left the aid station. Big DUH moment for me right there!! This had allowed other female runners to catch up and get ahead of me. I knew it changed my finishing time and would drop me towards the back of the pack. I shrugged it off though and didn't let it get to me.

I was a happy camper out there on the trails and thought that it was cool that I had gotten in some extra mileage and elevation training. I felt bad for Holly though because she had a goal time that she was shooting for and that put her behind schedule. We ran together for a bit longer and then I dropped back because she had picked up her pace. I had to remind myself to run my race, not hers.


By the time I arrived at the Kachina aid station at mile 17, I had been snacking off and on but I was starting to crave liquids and not solid food. I refilled my water, grabbed a small cup of Mountain Dew, and ate some pretzels. That hit the spot!! It was so yummy. At this point I was starting to feel a bit tired and I knew that I had some huge climbs coming up so I pulled out my iPod, put in one ear bud and pushed play. I caught myself dancing on more than one occasion over the next couple of miles before I pulled out the ear bud and put my iPod away. It was time to focus again. I was able to pass a couple more runners and saw that a female runner was gaining on me. 

The next 4 miles were pretty much all climbing. I came to a huge hill that I could not even see the top of and saw the orange course markers going straight up it. There wasn't really much of a trail. Just tall grass, logs, and boulders. I knew this was the point that I would begin climbing one of the two biggest climbs on the course. I stood there for a few seconds with my hands on my hips staring up it. I was ready. 

I climbed my way up that wretched hill and I finally lost that runner who had been catching up to me earlier. I caught up to 3 more runners on that hill and chatted with 2 of them as we headed towards the Snowbowl aid station at mile 21. Turns out that one of those runners wasn't even a registered racer. He had been out on the trails and had just jumped in and followed the course for awhile.

I got to the Snowbowl aid station and I knew this was where our steepest and final climb was going to begin. My mom was volunteering at this aid station and I was so happy to see her!! She refilled my water for me and I grabbed a small cup of Coke. It didn't taste as good as the Dew but it still hit the spot. I gave my mom a hug and kiss, and off I went.

Holy hill, Batman!!! We climbed 2000 feet in 1.5 miles. We were climbing underneath the Agassiz chairlift for most of that climb and I could hear different conversations going on which was interesting. I only had one person threaten to hack a loogie on me. Woo hoo!! Three quarters of a way up the hill I had caught up to Karey and her friend. We chatted (more like grunted) for a minute and then I moved ahead and finished that beast of a hill. It took me an hour to complete that climb! And no, I could not have moved any faster. I felt like I was breathing through a straw.

I got to the top and once again the volunteers were very encouraging with their huge smiles and cold water. I had wanted to get a picture by the 11, 510 feet sign up there but the competitive side of me took over at this point and I wanted to stay ahead of the females that I had passed. I took off down the descent which was tricky as hell!! The footing was horrible and another runner and I were slipping and sliding our way down it. It was fun though and I crossed the finish line as the 10th female with a time of 7:31:40 which was within 30 minutes of my  original estimated finish time. Could I have placed higher if I hadn't of taken the wrong turn? Yup. Would I trade the extra mileage and training I gained for a couple of places higher on the placement scale? Nope!! 26 miles completed. *fist pump*

My mom and I giving each other a thumbs up as I crossed the finish line.

I waited by the finish line to cheer Karey and her friend in. We gave each other huge high fives and were all smiling and laughing. I even had a chance to catch up with Holly who was also smiling and laughing. Runners sure are a crazy breed, aren't we?!

Post race meal #1. Yummy!! 

I enjoyed watching the focus and determination of each runner I saw who was also grinding it out on those trails. I enjoyed the feel of the tall grass brushing against my finger tips as I ran by reaching down to touch their soft tips. I enjoyed listening to the sounds of the aspen leaves blowing in the wind and looking at the beautiful scenery all around me. Serenity. 

~Shanna

 

 

I ended up getting my picture by the sign the next day with my mom. : )

Miles of Undulating Emotions

Last weekend's long run was supposed to be a straightforward 20 mile training run on Monolith Garden Trails. I started about 2 hours later than I normally would but thankfully the temperatures were only in the 70's and 80's while I was out there. I did my first loop and included the upper loop. I am normally up there with my training buddy, Nate, who keeps us humming at a good pace but he was not there this time. I took advantage of that to stop and take as many pictures as I could of the trail, mountains and animals.

The first 7 miles were fun and laid back. The trail was torn up big time from the storms that have been coming through so I had to really watch my footing but there was a nice breeze and I was really enjoying myself. I was also practicing running at a slower pace and by feel for this long run. At mile 7 I received a phone call from my sister letting me know that one of our furry family members, Reilly, was dying of kidney failure secondary to a spider bite she had been being treated for. I had been expecting the call. I don't know why but I just knew when I woke up that morning that I was going to get that call but I had pushed it to the back of my mind hoping that I was wrong. I wasn't. After we hung up, I lost it. I have never cried while out on the trails but I was straight up bawling. I even started hyperventilating but I kept moving. I NEEDED to keep moving.

I pulled it together just as I came across the herd of cattle that I always see out there. There are a few new members to the herd, one of which is a younger black bull. He was standoffish which is unusual for that herd and he stood across the trail to block me. I waited until he was done showing me who was boss because I wasn't about to stand out there and have a pissing contest with a big black bull. Uh uh!!! He finally moved on so I started running the trail again and the herd began running parallel to me about 300 yards away from me. Once again the bull hung back to make sure that I knew he was large and in charge. I concede, Mr. Feisty Pants. I concede. I need to come up with a nickname for him. ; )

Around mile 10 I stopped to fuel. While I was sitting there I looked up and saw what looked like the outline of a mule deer's head. It wasn't moving though and I could not see any features or color. I sat there munching on my sandwich watching that outline and it finally moved! I knew it! It was a decent sized muley, too. It moved on and I jumped up and tried to cut it off around a bend so I could get a picture of it but it had gone down the backside of the mountain. It is always neat to see them though because they can be elusive out there. Then I had a turkey vulture circling overhead about 20 feet up. I could even see his eyes. I was worried he was going to poop on my head or dive bomb me. Thankfully he did not do either of those things!! I did get to snap a few shots of him though and that was really cool. (I had a ton of cool pictures from this run but unfortunately a few days later my phone was submerged in water and is toast.)

Can you spot the mule deer?

At mile 13 I received a text from my sister letting me know that Reilly was gone. Gone forever. I lost it again. I was so glad that nobody was around to hear my sniveling and hyperventilating. I kept tripping and stubbing my left big toe on rocks.  I rarely trip and yet I kept doing it over and over again for a couple of miles. I felt like I had a huge weight on my back and was dragging my feet. Thankfully nobody was out there to hear me yelling at the rocks and myself because I dropped the F-bomb a lot...

I know that some people reading this are probably thinking that it is "just" a dog but that is not how it is in our family. Our animals are family members. Hell, we are closer to our animals than we are most people. They have such kind gentle souls and show us unconditional love. Also, it wasn't just about Reilly. It was also about the animals and people we have lost over the past year or so. About how fragile life is and how fast the years go by. It was about the sadness that I knew my sister and her family were feeling. A roller coaster of emotions hit me like waves throughout those long undulating 20 miles. I would not have wanted to be anywhere else though. Running is much more than exercise for me. It is therapeutic. I left it all out there on the trails that morning.

Reilly Girl!!

Cherish and appreciate your loved ones. Human, furry or furry humans. : ) Appreciate every single day that you have with them. Never take it for granted. You can never say "I love you" too much. Tell them every single day.

Back Out on the Trails

I took a couple of weeks off from running after that last race for a few reasons. First off, I had the stomach flu the first week after and couldn't run without feeling sick to my stomach. I did ride my bike once and went to Anna's bootcamp class but recognized that my body needed a break. That is why I decided to take the next week off from all training. (That quickly became an exercise in will power.) I think that taking an extended break occasionally is a good way to ward off injuries and allow your body to completely recover. I felt that I could only reap benefits from the break before I resumed my 50km training. It worked out perfectly because I realized I was 2 weeks ahead on my training program. The break put it back on track. 

My first run back was only 4 miles on Monolith with Nate and PJ. I could definitely tell that my cardio took a hit from the time off. I am back in my Nike Wildhorses though so my feet, footing and legs felt good. I ended up goofing off a bit for the last part of the run and doing things like stopping to take pictures. I couldn't help it!! The monsoons were all over and the rock outcroppings and skies looked beautiful. Sometimes you just have to stop and take it all in. Needless to say I ran the last couple of miles by myself. : )

The next run was also 4 miles on Monolith with Nate and Mike. My cardio has already improved and my legs felt strong. No picture breaks this time. ; ) I am beyond happy to be back out on the trails. I start to get cranky when I go too many days without being out there. The trails truly help calm my mind and are my place of serentity. A place to reset. This peace carries over to being a better wife and mom, and since my husband and son are my world this is pretty crucial!!! Moving onto the long run this weekend...

I will end this post with a picture I took of the skies after I returned home from my run. My loyal sidekick, Leon, came out with me to take the shot of the skies. Until next time...