Oak Mountain 50k -- Race Recap

Oak Mountain 50k -- 3/9/13

My path (trail, if you will) to the Oak Mountain 50k was inspired by two factors: first, my growing love of running trails; second, my failed attempt to break 4 hours at the warm and humid St. Jude Marathon last December. I had begun to incorporate trail running into my training regimen last fall -- partially to strengthen my legs and core, and partially to enjoy the beauty and serenity of the woods. I trained harder and longer than I ever had before in preparation for St. Jude. But a 60+ degree day with high humidity brought my dream to an ugly, crampy end at mile 20. 

Outwardly, I was fine with not meeting my goal, but secretly I sought a chance at redemption. But where and how to find it? I wanted to take advantage of my training and build on my fitness. Looking at race calendars, I had several choices. I could have signed up for the Mercedes Marathon in Birmingham, but that option just did not appeal to me. There were some other races in March and April, but none fit my schedule. In the end, I found myself wandering back to the website for the Oak Mountain 50k. In the end, I clicked the "Register" button.

Part of me was excited by the challenge; part of me wondered how I would make it 31 miles when I had just bonked miserably at mile 20 of a marathon. After a few weeks of easy running during the holidays, I redoubled my efforts at training for the trail 50k. I realized I had no idea of how to train or how to prepare my body. I read every article I could find in print or on the internet. I started following on Twitter established ultrarunners as well as newbies preparing for their first ultra like me. I broke down exactly what went wrong with my marathon. I learned to hydrate properly; I learned about salt capsules and eating on the run; and, most of all, I learned to put in the time on the trails (especially the hills).

Along the way, an amazing thing happened. I spent more time on hilly trails and less time on the road. But I proceeded to set PRs in the Red Nose 10 mile, then the Village to Village 10k, and then the inaugural Tuscaloosa Half Marathon. The time on the trails made me stronger and faster. I certainly had not trained as much as many trail runners, but I felt ready. But no less nervous...

I arrived at Oak Mountain about 45 minutes before the start of the race. The day promised to bring nice weather. The forecast called for the temperature to rise into the 60s. This made me a little uneasy, but I was counting on the trees and elevation to keep me cool. The temperature at the start was a perfect 42 degrees. At the packet pickup, I bumped into local running icon, Al Dimicco (@runningwithal47). I had been following him on Twitter and reading his blog for awhile. I had to thank him for turning me on to Hoka One One shoes. He mentioned his preference for Hokas in several of his blogs. During training I bought 2 pair of Hokas: one for the road and one for the trails. The extra thick, cushioned soles make me look I'm wearing platform shoes from the rock band KISS. But, they are so comfortable. And, my legs did not receive the pounding that my marathon training had imparted.

As I made my final preparations before heading to the starting line, I double-checked what I would be wearing/carrying on my run:

1. Garmin 110 GPS watch -- would the battery last the whole race?
2. Hoka One One Mafate trail shoes 
3. Swiftwick Pursuit Two compression socks
4. CEP compression calf sleeves
5. Nathan handheld water bottle
6. Nike waist pack to hold:
1. iPhone -- for taking pictures, texting updates, and (worst case scenario) calling for an emergency
2. GU gels -- peanut butter, chocolate mint, and vanilla bean w/ caffeine
3. S-caps (salt capsules)
4. Nuun elecrolyte tablets 

I have never seen a more low-key start to a race. As with many local races, Suman Silwal (mruns.com) was there taking photos. At about 6:55, the race director, Scott Parker, gathered everyone around, gave a few instructions, and then quietly said, "Go." We began at the Dogwood Pavilion of Oak Mountain State Park. The first half mile is run on a paved road to spread out the crowd before hitting the trail.

The course can be broken down into 5 segments

1. Yellow Trail
2. Blue Trail
3. White Trail
4. Red Trail
5. BUMP trail

Oak Mountain 50k Course Map

1. Yellow Trail

As an ultra rookie, I stayed near the back of the pack at the start of the race. Once we hit the Yellow Trail, the rolling hills began immediately. One of my plans was to walk all hills of any significance -- no heroics, especially early in the race. Over the next several miles, I discovered that even at the slow, comfortable pace I was forcing myself to run, I was behind some runners going even slower. There was a group of about 7 friends running together that acted as a bit of  a blockade. After a mile behind them, I made a move just after a creek crossing to get ahead of them. The move was more for spacing than for pace. It was just more comfortable running ahead of them than behind. In fact, they stayed on my tail until the first aid station. They were a lively group from Florida clearly enjoying themselves (as it should be).

I next caught up with two older runners who had clearly done this sort of thing before. I joined ranks with them as we passed the Tranquility Lake Dam. I discovered they were true veterans of the Oak Mountain 50k having run 13 of the 14 races. We soon passed Maggie's Glen and headed up another hill into what I call the "tree tunnels." I pressed on past the two veterans with the Florida gang on my heels. 

I was feeling great. The weather was still cool. I had almost finished my water bottle. My breathing and heart rate were under control. As I ran into the 1st aid station at the North Trailhead, everything was going as planned. Even though I did not have a specific time goal, my plan was to run each of the 5 sections in about 1.5 hours. I reached the 1st aid station at 1:28 with a distance of 6.75 miles.

I grabbed a PB&J square and a banana while a kind volunteer filled my water bottle. I knocked back a cup of Gatorade to wash down my S-cap. I even saw my next door neighbor, Jeff, a fairly accomplished ultra-runner who recently finished the Mt. Cheaha 50k as part of his training for the Western States 100 later this summer.

2. Blue Trail

Leaving the North Trailhead, I knew what lay before me -- 3 miles of fairly steep uphill. Fortunately I had trained on this section several times, so I was ready. Even with my slow, steady power hike, I was able to pass several runners going up the hill. I soon fell in behind a younger guy in a visor and hydration vest. Little did I know at the time that we would be together for most of the next 24 miles. 

As we made our way to the top of the Blue Trail, we began to make small talk. I learned his name is Jeff, and that this was his first ultra as well.  After we hit the crest of the South Rim and headed down toward Peavine Falls, we joined a group of 5 or 6 runners all going about the same, steady, but slightly faster pace. We kept a good pace until we reached Peavine Falls.

I had read about descending down to the bottom of Peavine Falls, but I was never quite sure which trail to take during training. I left it to be a little surprise for the race. And a surprise, it was. As we ran along the trail above the Falls, we were guided along a somewhat treacherous, barely-there path looking down on the rushing, gravity-drawn water. My balance is not the best, so I let Jeff and the other guys go ahead of me down the path. 

With great care I reached the bottom of the Falls. I stopped to take a photo to text to my wife just to prove I was still alive and doing well. I had also read something about "climbing" out of the Falls. It quickly became clear what that meant. The runners were directed up a "shortcut" in the side of the hill with sufficient steepness as to require both hands and feet to climb to the top. While short, the difficult descent and ascent took more than a little out of me. But once on the gravel road leading to the Peavine Falls parking lot (and the 2nd aid station), I was able to jog enough to catch up with Jeff and the other members of the our little group.

I reached the 2nd aid station in 3:05 at 13.4 miles. Still on schedule. I smiled inside as I realized I had run the same distance 7 days earlier in 1:48. Different course! I texted my wife, Tracy, that I was 2/5 done. Once again, I grabbed a PB&J, this time with a handful of potato chips. I washed it down with another Gatorade, took my S-cap, and dropped a Nuun tablet in my freshly filled water bottle. I was ready to go! But the other guys were not ready to leave quite yet. So I took off on my own up the hill along the Green Trail headed to White.

3. White Trail

Once back on the White Trail, there was a slow, steady climb to the top of the park. I was in a gap between runners. I had a little room to myself. But that's when I hit my first low point. The sun had come out just a little bit. The temperature had risen just enough to feel a little warm. The initial excitement of the race was over. And now I had no one to pace me. I didn't realize how much I had been leaning on the group I had been in. Up ahead, I saw a group of several runners. So I tried to pick up the pace a little. I was still sluggish, so I took a gel hoping some glucose would give me a kick. I never did catch the group, but I managed to stay the same distance behind them for awhile. So, in a way, they paced me. Somewhere along the White Trail, several of my friends began texting me, asking how I was doing. I cannot tell you how much energy that gave me.

Almost at the top of the ridge, there was an unmanned aid station. Except there was a volunteer there to help -- a manned, unmanned station! I was grateful to top off my water bottle and to stand still for a few moments. But soon I was back up the hill after that elusive group of runners.

I came within 50 yards of them several times, but between walk breaks and stopping to take a picture at Shackleford Point (the highest spot in Oak Mountain), I lost them. But I would have lost them anyway as the descent from Shackleford Point back to the North Trailhead is rocky and steep. With my poor balance and my over-sized Hoka shoes, rocky descents are tricky and slow-going.

Once back onto fairly level trail, I had to make a quick pit stop behind a tree. I took this as an excellent sign that I was taking in enough fluids. As I made my way back to the trails, I saw Jeff again for the first time in several miles.

mRuns.com

I reached the aid station at about 20 miles at 4:35. Still close to schedule! I texted Tracy that I was 3/5 done. I grabbed more PB&J and potato chips (they were working for me). As one volunteer filled my water bottle, another volunteer announced that he just heard that the winner had finished the race. I smiled and refrained from thinking bad thoughts. Suman stopped Jeff and I long enough to take a quick photo. But soon we were off to the Jeep Road leading to the Red Trail.

mRuns.com

4. Red Trail

Jeff and I banded together to tackle the last significant climb of the race. Partially to finish eating and partially because we were tired, we started walking early and often up the hill. Occasionally, one of us would get a short burst of energy and take off up the hill. But then we would lag and the other would catch up soon enough. Consequently, mile 21 ended up being the slowest, non-aid station mile of the race.

Once we reached the top of the ridge, I thought I would be energized. Mentally, I was. But physically, I was not. We continued together until reaching the unmanned aid station for the second time. (This time it really was unmanned). Jeff needed more time to fill his hydration pack, so I took off on my own. I had trained on the Jeep Road, but I had never run the Red Trail on top of the ridge. It was fairly flat but also fairly rocky. Accurate foot placement was an effort. I was slowed to a walk in the more rocky places. I had reached my second low point of the race. And again it was when I was alone.

Jeff eventually caught and passed me during this low point. I could have pressed on to keep up with him, but I wanted to conserve some energy for the last section of the race. Eventually the trail became less rocky and more downhill. I was happy again. Soon I reached the Peavine Falls parking lot for the second time.

I pulled into the 4th aid station at 25.5 miles and 5:59. Despite the walking and the lows, I was still on schedule! I was happy to text Tracy "4/5 done." More chips, more PB&J, more S-caps, and more water -- I was ready to go. Jeff was ready at the same time along with one more guy I had not seen until now. He had been ahead of us but took a little extra time with cramps at this last aid station. But he, Lowell, now felt well enough to join us as we headed out for the final section.

5. BUMP Trail

Getting to the last section of trail requires a short run on the Peavine Road. Since it was a beautiful late winter day, there were many cars traveling to and from Peavine Falls. It felt weird dodging cars after 25 miles in the woods. But we were back on the trails soon enough. As we hit the jeep road on the way to the BUMP trail, the three of us separated. Lowell ran on ahead; I jogged a leisurely pace; Jeff walked. Somewhere along the jeep road, I looked down at my watch. I had reached 26.3 miles. I was an ultra-marathoner. I stopped to take a picture of my watch at that moment. The watch was low on battery but still going! As I came to the entrance to the BUMP trail and the blessed descent off the mountain, I felt relieved. I took one final gel (with caffeine) to get a last kick for the final 5 miles.

As we meandered along the switchbacks of the mountain bike trail, I could barely see Lowell ahead and Jeff behind. I passed a few mountain bikers. Some were very encouraging; some would have run over their own grandmother on the trail. As the trail crossed Peavine Road, there was a most welcome water cooler. Lowell had stopped for a long drink. I grabbed a quick refill of my bottle, and we took off into the woods together. Not far now.

We stayed together for a mile or so, walking a little then running a little. Lowell was ready to resume running sooner than I, so he went on ahead. This was my third (and last) low point of the race. And once again, it happened when I was alone. I found it strange since I had done almost all of my long trail training alone. But maybe I had finally learned a lesson. 

Having run this part of the course, I knew where the last little hill was before heading back down to the Dogwood Pavilion and the finish line. I was quite happy to reach that point. And I began to run with renewed strength. The sight of the road leading to the finish line made me smile almost uncontrollably. I wanted to stop running, but I never wanted this feeling to end. As I crossed the simple white line in the dirt marking the end of my race and my journey, I felt a sense of accomplishment like few others. I had finished in 7:20 -- well under what I thought I could accomplish. The mountain had humbled me, yet I was full of pride.

Scott, the race director, was there to greet me personally with a handshake and a commemorative glass mug. I was offered a beer to fill my glass but opted for a Coke instead. Ahhh....

mRuns.com

As I sipped my Coke, I saw that Lowell had finished and was talking with friends. I then turned to see Jeff coming in a little behind me. He had been joined by his family near the finish line. His two young daughters joyfully ran with him across the finish line. A beautiful scene.

As we ate our post-race meal, I met some of Lowell's friends, Julie and Chris, members of the Clock Tower Runners from Mountain Brook. I ate the most delicious hot dog I have ever had, expertly cooked by Scott Parker's wife, Jackie. 

As runners meandered down off the mountain across the finish line, the entire Pavilion would break into applause. I was grateful for my applause when I finished; I was honored to applaud those who followed me. 

As my legs began to tighten and the afternoon wore on, it was time for me go home to see my family. I said goodbye to new friends and to the mountain I have grown to enjoy so much over the past few months. It is still too soon to reflect upon everything that will come out of this incredible experience. As I write this recap two days later, I am blissfully sore, a reminder of my dedication and my effort.

Forgive the length of this recap. I want to remember as many moments as possible from my first ultra. I make no promises that I will run another; but, I make no promises that I won't either.

RACE DATA

GPS map, Oak Mountain 50k

Elevation Chart, Oak Mountain 50k

Results: 50th out of 103 runners

http://ultrasignup.com/results_event.aspx?did=17879