On July 13, I received an email from Paul Jacobs, who is
married to Martha Heberlein, daughter of Enid & Jerry, down the street.
Paul has the ultra-running bug, and some of his friends do as well.
He was hoping I could share some pointers/advice for his friend
Amelia, who is running her first 100-miler at the Vermont 100 this weekend.
Here’s what I wrote.
---
Hi Amelia,
This brings back fond memories for me. So
thank you. If I am an expert it is because I have made all the running
mistakes possible and lived to tell the tale.
Mental low points: they come out of nowhere.
Sometimes they stay and sometimes they don't. If you can find someone who runs
your pace, stay with her/him and the time will fly. But do not stay with
someone who is making you run too fast. I ran the first 70 miles with a
stranger at my first VT 100.
Your body will play all kinds of tricks on
you. Just keep moving forward, even if it is walking.
Monitor how you feel all the time. Think
positive.
Do not break in a new pair of socks or shoes
on your FIRST 100.
Yah! You will be back.
Eating during the race is so important. You
cannot be burning all these calories for a whole day and not be adding more in.
Some people like baked potatoes or M&M's or even Coca Cola. Cold Coke
tastes so good in the middle of the race. Do not try anything new in your first
100. I presume you are wearing a water belt of some kind.
Probably the BEST ADVICE is kind of an old
ultra running joke. "Start slow and taper." If you were to follow only
one of my ramblings, START SLOW would be the one. Roger Welch (once the best
Ultra Marathoners in the club) ran VT in the hottest year, on a day that mostly
stayed in the high 90's. (He once did 143 miles on a track in NYC in 24 hours.
Good enough to be first place.) It was his third try at Vermont. He had dropped
out twice before. Roger hates uneven surfaces. So he excelled at marathons and
24 hour tracks. If he feels he can't be in the lead pack near the end he quits.
That blistering day he had one of his best runs ever. Because of the heat he
kept a steady slower pace and passed many runners from mile 80 +
Vermont is considered one of the easier 100
milers because of the rolling hills and shade and low altitude.
When you pass other runners that gives
you a great boost. But you already know that.
Do you have a crew? I only had my
brother in law. For both Western States 100s I had three helpers and I needed
them all. Vermont was Brian's first Ultra as a handler. It was a hot day. At
Mile 60 he had set my chair up in the direct sun. Bring a chair. We both
learned a lot that day. You will get really stiff towards the end and a chair
to change socks or take a break is so wonderful. If you sit on the ground you
might need a hand to get back on your feet.
You will probably get really cranky so warn
your crew. They will get cranky too. Have your stuff right near the trail and
in the shade. Maybe all laid out on a blanket for easy viewing. Have one of
your crew run out to meet you just before you enter the aid station and find
out ahead of time what you need. Vaseline or something even thicker for thighs
and nipples and hot spots on your feet. You will lose many toenails so cut them
way down before the race. They will just turn black and fall off eventually.
You will be hurting in so many different places that you might not even notice
when it is happening.
SECOND best tip: Roger Welch, who is not
online ,would tell you not to waste time at the aid stations. Five or ten
minutes at each stop could kill your time. Or even your ability to finish
before 30 hours.
Wear a ball cap and sunglasses. Someone
taught me that at my first 24-hour track run in Rutland Vermont. There is no
shade on a 24-hour track -- except when the sun goes down. Both hat and
sunglasses will make you feel better.
Wear your # on an article of clothing that
you will wear all day. Probably your running shorts. You will lose time if it
is on your shirt and you change it. You might leave your hat at an aid station.
You will probably, at night, go back to
praying to see one of those green glow sticks that marks the trail. I know I
did. When you are by yourself they seem very far apart. You probably will run
mostly by yourself at night.
I went off the trail twice during my first
Ultra. Once by myself and once with a bunch of other runners. It is a terrible
waste of time but it happens. Stay on the trail and don't try any shortcuts.
People say Stevie Wonder couldn't get lost at VT 100, but I did twice.
Do you have a flashlight that will last? In
1990 they did not make one that would last for 8 hours. At Western States 100,
in the Sierras of California, mine died around mile 75 but I had a spare.
Oh! I was given a pacer at mile 70. He had never run more than a marathon
and it didn't go well. You will have a pacer, as I remember, at VT. When
you finally meet that person, you will feel a whole lot better. Most of the 100
miles is mental. I am sure you have heard this before.
Disqualified or taken out because of weight
loss? It happens, but I don't think a lot. Just sit and drink and gain it back
if it happens. It could happen if this heat stays. They will also take your
pulse and or blood pressure. Be friendly. They will be up all night also.
Take something orally to keep the swelling
down in your legs, but only if you have used it in races or training runs.
When you encounter water, just run right
through the center. Your shoes will dry out as you run. Don't waste time
walking around streams or puddles. We have had record rainfall, so I think the course
could be wet in spots. WS had ankle- and knee-deep water and some snow. Oh,
there was a river also, but I only got to see one side of it. It is called the
Rucky Chucky River Crossing on the American River.
The weather forecast for Boston this whole
week is sunny and in the 90s. Hopefully you are from somewhere warm and can
handle it. We are south of Boston so Vermont should be cooler.
THIRD best tip: Oh, this is a good
one! Run 55 minutes and walk steadily 5 minutes. Do this every hour. Even
if you have never tried this, do it at VT. The first 30 miles you might not
think it works but the last s 70 it will be Heaven.
Oh my God! I wrote a book. Any more
questions? When you are back home, after you have completed your first 100,
drop me an e-mail please, or call me.
Years from now your grandkids will be amazed
that you did this. Actually, many people will -- even your friends that were at
the opera while you were in the dark at mile 79 at the Vermont 100 Trail Ultra.
God made Tevas to wear at the finish. That
and a fresh top will make you feel wonderful. Getting your belt or plaque helps
too.
I will be sending out good vibes to you all
next weekend.
Bob Bacon
---
Mike Coleman had this to add:
Amelia,
Great advice from Bob on everything. I was in the race Bob refers to when Roger ran well because he had no expectations. He underestimates the temp. We came down a nice shaded road at Mile 35 and there was a big red barn with thermometer on the side: it read 103 in the shade.
My top suggestions:
1. Don't set goals, just get there.
2. When you know you can't go any further, go to the next aid stop, then the next, then one more. It will go away, whatever IT is.
3. Blisters will eventually get numb.
4. Do not speed up to stay with someone. Do not slow down to stay with someone: you might stiffen up.
5. See number 2.
6. Work hard on flats and downhills; don't work hard on up hills.
7. Drink constantly and before you need to. Eat early and often -- small amounts. I like to grab stuff and walk out of the aid stations eating. If you get to an aid station and you don't need to refill your water bottles, you aren't drinking enough.
8. See number 2.
9. Make sure your handler knows his/her job is to keep you moving forward and keep you company -- it's not about them. You may not want them to talk, you may want total chatter -- tell them, and don't be afraid to tell them to shut up. Late in the race, you may want to have them set a constant pace you are comfortable with, even walking, when you no longer can monitor your own progress.
10. See number two.
Have fun. Wish I were joining you. One of the best all time days I have ever spent.
---
Mike Coleman had this to add:
Amelia,
Great advice from Bob on everything. I was in the race Bob refers to when Roger ran well because he had no expectations. He underestimates the temp. We came down a nice shaded road at Mile 35 and there was a big red barn with thermometer on the side: it read 103 in the shade.
My top suggestions:
1. Don't set goals, just get there.
2. When you know you can't go any further, go to the next aid stop, then the next, then one more. It will go away, whatever IT is.
3. Blisters will eventually get numb.
4. Do not speed up to stay with someone. Do not slow down to stay with someone: you might stiffen up.
5. See number 2.
6. Work hard on flats and downhills; don't work hard on up hills.
7. Drink constantly and before you need to. Eat early and often -- small amounts. I like to grab stuff and walk out of the aid stations eating. If you get to an aid station and you don't need to refill your water bottles, you aren't drinking enough.
8. See number 2.
9. Make sure your handler knows his/her job is to keep you moving forward and keep you company -- it's not about them. You may not want them to talk, you may want total chatter -- tell them, and don't be afraid to tell them to shut up. Late in the race, you may want to have them set a constant pace you are comfortable with, even walking, when you no longer can monitor your own progress.
10. See number two.
Have fun. Wish I were joining you. One of the best all time days I have ever spent.
To read more about Bob's 100 Mile Race experiences check out this other blog post:
http://bobbaconsworld.blogspot.com/2009/01/vermont-100-mile-endurance-run-1990.html
