2021 3 Days at the Fair 50K

Try to Follow the Plan This Time

 

Training had been going really well up to a week before the race, and running at Spring SOMO Time Trail 6-Hour left me feeling relatively confident of running a good 50K. Along with so few certified 50K races on the calendar, it also prompted me to change from the 12-hour race to the 50K at 3DATF. Unfortunately I began having lower back pain and tightness a week before the race, possibly from too much sitting at my desk. Stretching and core exercises help some, but it remains lurking in the background and possibly threatening not only my tentative time goals, but possibly even being able to finish the race. In addition, weather forecasts have been shifting from what I considered almost ideal weather to warmer temperatures and less cloud cover. Monitoring and controlling overheating could become a major factor as temperatures may climb to the mid-70s.

I don't know whether I should call this a senior moment or mere absent mindedness, but I missed my turn onto the PA NE Extension and continued across the Delaware River toward the NJ Turnpike before I realized this wasn't the way to travel to this North Jersey race. Rather than backtracking 30 miles, I tried to cut up through New Jersey to pick up US 22 and get back on course. All that did was take me through many towns and increase the driving time. Then when I finally reached US 22, following the signs kept putting me onto I-78 and bypassed the intersection I wanted. By the time I finished driving hither and yon I ended up back on the road I'd taken to get to US 22 and followed it north to reach my destination from a different direction. All told the detours and misdirection added 80 miles and two hours to the trip. Instead of having time to stop at the Sussex County Fairgrounds to see how my friends were doing in their races, it was late enough that I simply checked in at the hotel, ran a short shake out run to stretch my legs, and called it an evening. Of course I woke up about once an hour throughout the night as is typical of the night before a race. Not exactly the restful day I had planned.

Race day began sunny and warm, not the best omen for good running. I filled two bottles, one with plain water and one with Gatorade before the race to minimize time at the aid station initially. With the weather conditions I anticipated stopping to drink more frequently. As the day quickly warmed up it wasn't unreasonable to drink every mile as I finished each lap. Eating was another issue. I think I was eating too often as first because it got so that I basically didn't want to look at food after a while. Then in reaction I may have then erred in the opposite direction by not eating enough or often enough. More on that later.

My race plan was to run 1:00, walk 1:00, for as long as I could, hoping the full 50K. Pace was not a major consideration as long as it wasn't too fast like I did last fall at 3 Days at the Fair when I crashed early. Regular stops every lap at the aid station slowed me more than expected, but I was still averaging about 14:00 per lap through 23 miles. If I could hold that I would be able to run about 7:15. Unfortunately, even though I was still running fairly steadily, maybe a little over 14:00 pace but still targeted for sub-7:20, that's when nutrition issues hit. I'd cut back on eating because I was feeling too full. When I stopped to drink after 23 miles, I felt light-headed and almost fainted. A runner standing behind me caught me before I fell. It passed in a moment. I assured him I was okay, then continued, but strictly at a slower walk. At this point I'm convinced it was either due to lack of calories or the wrong source of calories, though the temperature reaching 76F with no cloud cover was also a factor. I walked two or three miles at a modest pace and tried several different types of food to restore myself. It wasn't until I consumed more sweets like Rice Krispie Treats and candy bars, that I perked up and was able to push more, though still only a brisk walk. By this time even my minimum goals would be impossible to reach, so I didn't bother pushing the pace beyond a brisk walk. I was walking with a friend on the penultimate lap when I realized just a modest level of exertion would bring me in under 7:45. Since I often think of goals in increments of 5 minutes, I decided I see what I had left for the last lap. Even walking the first 100m because they were slightly uphill, I had no problems running 2:00 (not the 1:00 which I'd started with) and walking 1:00 to finish under 7:45 with room to spare. I didn't feel stressed at all and in retrospect probably could have resumed running and walking several miles earlier. After turning in my chip and getting more to eat and drink, I proceeded to walk two more laps to cool down, bringing my camera and taking random photos to post on the race's Facebook page.

I'm mildly disappointed that I didn't run faster, particularly in hindsight that I probably could have run several minutes or more faster if I'd had an incentive or goal to pursue. However that also showed that my training is going well, perhaps not on track for my dream goals, but definitely improving my fitness. I have my sights set on running a good 12-hour race before I change age groups this fall, and I think this race shows I'll be capable of matching or at least coming close to matching what I ran at Delano Park. That was one of my best races ever and it would take a monumental effort to surpass it.

So far results are unofficial, but my Garmin time of 7:44:34 couldn't be more than a couple seconds off once the results are posted.  Official time is 7:44:14, 7th of 14 runners.