Rio Del Lago 100 Mile -- 22:30:10

Feeling good at mile 40

Summary

I ran well and had decent execution except for one colossal mistake, where I made the wrong choice at a confusingly-marked intersection (in my opinion) at around mile 70, and followed course markers the wrong way, mostly downhill, for 20 minutes. In total, this mistake cost me at least 40 minutes. Otherwise, I finished uninjured and earned my Western States Endurance Run qualifier, and my time of 22:30:10 was a personal record for a trail hundred miler. This was my 7th hundred miler.

Details

Since Tahoe 200 was cancelled due to forest fires, I needed a qualifying race for the Western States Endurance Run, a historic and prestigious 100 mile trail race. I have run Rio Del Lago once before, in 2018, and I was impressed by the race organization and the vibe of the volunteers and participants. There are some pretty forests and views of rivers and lakes, too. Plus, it was only 2.5 hours from home.

I felt like it was too much of an imposition to ask my wife to meet me at aid stations or to help drive pacers around. So, I decided to not pressure anyone to help me during the race. I always enjoy running with friends and seeing family, but it’s just a lot to ask, and I guess I felt like it wasn’t necessary. In hindsight, perhaps that was a huge mistake! Maybe having a pacer who could think clearly could have kept me on course at mile 70!

Since I wasn’t going to have a crew or pacer, I carried my phone, which is unusual for me for a race. This would allow me to broadcast my position to Jennifer using the Strava app’s Beacon feature.

Anyway, I was looking forward to the challenge and I felt like I was in decent shape. My training for Tahoe 200 had gone well and I had run a 50K race and the Boston Marathon recently.

I also got to see my daughter at UC Davis on the drive to Folsom and have lunch with her. (She’s a sophomore there.)

I was able to stay with a friend in Sacramento (thank you so much, Elise!). After a tasty Indian food dinner, of naan, rice, and a kind of vegetarian dumpling, I took two Benadryls and a melatonin, and went to bed like at 9pm and set my alarm for 2:30am. I slept well and woke up before the alarm and felt a little sleepy but not too bad.

After a quick breakfast (canned mocha, 1.5 toasted bagels with peanut butter), I was soon on my way! Exciting! As I was getting near Beals Point, in Granite Bay, I saw a road closure with a bunch of police. Oh oh. They weren’t telling people how to get to the race. Everyone had to turn around. Did I miss an important race announcement? I soon pulled over and checked Google Maps. I figured that I just needed to drive around the closed intersection and that surely the race start / finish hadn’t changed! I was slightly panicked, but it worked out fine for me. Unfortunately, the road closure was due to a bad car accident. The race director announced that the race would be delayed 15 minutes.

I dropped off my two drop bags. For Overlook, at mile 45, I would pick up my nighttime gear (Kogalla chest light, a 3rd water bottle, and two battery packs). For Rattlesnake Bar, at mile 86, I would have a warm puffy jacket and a canned latte. The predicted low temperature was 41F. I heard an announcement about needing a parking pass, so I picked one up.

Walking back to my car, I noticed a familiar set of race stickers on a car. Rebekah! She was the only other runner that I knew in the race. Two other friends, Norm and Jo, had changed plans or were injured and couldn’t start the race. Rebekah was hoping to escape her stressful life for the weekend, and relax by running 100 miles. Funny, I know, but it makes sense! Unfortunately, reality reached her during the race via her phone and she reported that her mind just “wasn’t in the right place”, and she dropped at mile 69. You’re super tough, Rebekah!

With everything apparently in order, 5:15am came around, and we were off!

I tried to stick with an easy effort of about 10 minutes per mile on average. I enjoyed the sights and felt at ease. Soon, the first aid station, Willow Creek came around. I tried to be very efficient at each aid station, thinking in advance of what I had on me, how far it was to the next aid station, and what I needed to pick up. I got any trash out of my “trash pocket” in my running pack before I arrived.

The horizon grew lighter with the beginning of a beautiful sunrise.

American River, at mile 12

I finally neared Beal's Point again, where we had started, thus completing the easiest fastest part of the course. I would return here for the finish, many hours and many miles later.

Lake Folsom, mile 21

Many parts of this route are very runnable and very pretty, with great well-maintained trails.

Mile 33.5

There were some funny "inspirational" signs. I don't remember these being there before.

Mile 35

Leaving Rattlesnake Bar aid station, at mile 36, my pace chart that was attached to my bottle said I only had 4 miles to the next aid station. But then I saw a sign that said the next aid station was 6 miles away and was “water only”. Hmm. I wasn’t sure what caused the discrepancy or what to believe.

Somewhere between mile 36 and 42, I started feeling the very beginnings of cramps. I ate an extra energy gel. Generally, I was trying to eat one energy gel every 50 minutes or so, or every time I finished 20oz of sports drink. This ratio seemed to work well for some long virtual races in the last year.

Mile 41.3

I noticed that my pack was missing two velcro straps on the front that would hold my super-bright chest light (Kogalla brand). That was worrying. I figured I could carry it in my hand if need be.

I ran out of sports drink. Finally, I got to Cardiac aid station at mile 41.8. Turns out, my pace chart had a typo of 2 miles. The totals worked out, but I had just run 6 miles instead of 4 for this leg, and had run out of water. And the “water only” aid station was exactly that — lots of jugs of water. No food. No sports drink. No volunteers. That was different from 3 years ago. Doh. I got some water and attacked the steep climb up to Overlook.

Mile 42.7

There were lots of course markers, including pine cones on the ground with flags wrapped around them. A three-legged dog was carrying one of these pine cones in its mouth.

Some young speedsters passed me, by running up this hill. I thought that was nuts, considering how much effort that was and how long we had to go. I would pass them later, even after my epic detour.

Overlook! Mile 45. I was feeling kind of tired. This was going to be a longer stop. I needed to get my night gear and do some skin care, and try to catch up on my hydration.

I promptly forgot to do skin care, by applying RunGoo to my toes and nipples and anywhere else where I felt chafing. I decided I didn’t really need 3 water bottles for the upcoming longest legs (10 and 9.6 miles, consecutively) since the cool weather allowed me to drink less. I grabbed a battery pack for my phone.

Time to get going! I remember being at this huge busy aid station previously for my friends Mike and Rebekah. As I was exiting, I felt the chafing and that reminded me that I hadn’t done skin care. I sat down on some grass and took care of that. Onward!

I arrived at the No Hands Bridge at mile 49.2. I had been running or fast-hiking for 9 hours 16 minutes. I was still ahead of my 21.5 hour aggressive pace. I was feeling tired, for sure. I had just taken my first caffeinated energy gel, to help stay alert. But mostly, I felt pretty good. My muscles seemed to be in good shape. I hadn’t experienced any more cramps.

I quickly refueled and headed up a steep trail which soon descended to the Hwy 49 crossing. I should have paid very careful attention to this little bit. I knew that I was beginning the northern loop and that I would rejoin this trail at some point and re-enter No Hands Bridge.

This next leg was the longest between aid stations, at just over 10 miles. It seemed to go by quickly. Before I knew it, I came across some very familiar ground — Auburn Lake Trails aid station! This is where I volunteer each year for Western States Endurance Run. As usual, I was very quick through the aid station, dumping trash, grabbing a couple energy gels, and refueling. Onward!

Auburn Lake Trails aid station for Western States, June 2021

The shadows were getting longer and finally I stopped to get out my headlamp. I really wanted to use my chest light too, and I figured I could slip it between my chest and the chest straps of my pack. That seemed to work OK. I had to tighten the pack down and my skin was complaining. I also could no longer put anything in my right front chest pocket, as my right nipple was getting irritated. I was feeling tired, but was running well.

The Cool Fire Station aid station is new to me; they didn’t have it three years ago. There was a very well marked 3-way intersection that had us go downhill to the aid station, then return back the same way, and then continue in the same direction (a big clockwise loop) that I had just been running on. I was happy to arrive at Cool. The longest legs were now behind me. I was at mile 69. I very quickly got what I needed, and was heading out again when I saw a fellow Coastside Running Club member, Paula! I gave her a quick hug (sorry, I know I was stinky) and headed out.

I was definitely tired. I was a little confused about where the timing mat was. Did I miss it? I stopped and looked around. Someone told me that no, it was still ahead. Right!

Next stop — No Hands Bridge again. It was only 3.6 miles away but there were some good climbs. I had just one water bottle filled.

I eventually came to an intersection that was very confusing to me. It was a 3-way intersection with an A-frame sign that was just an arrow to the left. Well, there was no trail to the left. I could go straight or turn right and go downhill to Hwy 49. I remembered crossing there earlier, but I was pretty tired and couldn't remember exactly how this intersection worked when I was there over 5 hours ago in the daylight. What did the left arrow mean? I decided that it meant that runners who had come up the hill had to turn left to go outbound to begin their loop. I just wasn't thinking clearly. I went down the hill a bit and had serious doubts. I stopped. I walked back up to the intersection again. I looked at the sign again. I looked past the sign, but didn’t see any course markings.

What that left arrow really meant was "go straight, on the left side of this sign". Come on! That should've been an up arrow! It really deserved a note, saying something like “No Hands Bridge ahead” or something. I couldn't see any flags except for the right turn. So, I made the right turn, crossed Hwy 49 and I'm feeling nervous and confused about the course but then I recognized another runner from earlier. He said yeah we're good and to continue down this path and follow the ribbons. So, I followed the ribbons! If my brain had been working better, I would have checked the course map on my phone. Or I would have remembered how to get to No Hands Bridge from here. But no. I was running well and soon left this other runner behind.

Then came mistake #2. I passed a back-of-the-pack runner (who was walking) who said she was at mile 50. I didn't really get why she was telling me that. "Wow. Well, good luck." I quickly realized that that might have sounded unkind but I wasn't sure what response she was expecting. I started to worry about why we were heading in the same direction! I just couldn’t make sense of it all. I passed another back-of-the-pack runner. I remembered the scenery, but I wasn’t sure if I was going in the same direction as before or in the opposite direction. Finally, I came across a 3rd slow runner and I asked him if I, at mile 71 or so, was in the right place. No. “No Hands Bridge is back the way you came.” I got out my phone. My heart sank when Strava said mile 42 on the course I was following. (That wasn’t correct either; it should have been like mile 51.) I had no idea how far I had run. I was really tired. Had I gone an extra 2 miles? 4 miles? 6 miles? I couldn’t tell! Looking at my GPS data afterwards, it was around 1.5 miles one way, taking 20 minutes one way, with all the confusion and stopping.

I was so disappointed in myself. I started walking then jogging back. I really wanted to finish this race. I felt like my time goal was shot. But I could still finish. I had lots of time.

I got back to Hwy 49. I talked with the police officer who was controlling traffic there. He didn’t know what the course was, but he did know that No Hands Bridge was just down the road and he pointed to some runners coming down the trail above us, going straight (instead of making the turn like I did). OK. Onward.

I took my time at No Hands Bridge and told a volunteer there that I had gone far off course, and another runner had made the same mistake. She said she would go take a look at it.

I eventually got back to Overlook, mile 77. Then Cardiac again, mile 80. I thought of how I had run with Claire  (my daughter) here three years ago. There were a lot of stars out. It was a clear night. I was struggling more with my energy levels. My urine was a pretty dark yellow. My heart rate was high. My stomach started to feel uneasy, and I couldn’t seem to drink or eat much. 

Another runner passed me but then soon I caught up to him again. He asked if I wanted to pass, and I said “no, I’m really struggling, and I’ll have to slow down again soon.” He asked if I wanted some company. Wow, that was thoughtful. “Sure!” We chatted for a few miles. At our relatively slow pace, this was probably 45 minutes. His name is Mosi (pronounced “mossy”) and he’s quite an accomplished runner, having completed Badwater twice out of three attempts, along with many hundred milers, and lots of road marathons, too. It was super helpful, mentally, to be with him as I was trying to regroup. He didn’t have a pacer either. Finally, we arrived at Rattlesnake Bar, mile 86. I needed my drop bag and I was going to use the porta-potty and get some food. Mosi bid me farewell. He went on to finish in 22:03:03. Awesome!

I got my drop bag, drank a cold latte drink that I had stashed in it, grabbed my lightweight puffy jacket, took care of business at the porta-potty (yes, my first and only poop of the race), and finally got going again.

The next 7 miles were the slowest and most difficult of the race. It seemed like just endless rocks and short steep descents or climbs. I still couldn’t get my energy back. I was still dehydrated. My feet were getting sore. I could feel blisters, too. There was cursing involved. I took a salt pill, the only one I consumed in this race, in the hopes that it would settle my stomach and trigger a thirst, so that I could drink more. It might have helped. There were some more confusing intersections and I got my phone out a couple of times. Another runner passed me, with his pacer, but twice I caught up to them because they were confused about the course, too. At some point, I took a look at my pace chart but forgot or misread which leg I was on, and I thought I had like an extra 10 miles. That was depressing. But then I felt relieved when I realized there was just one more aid station!

Granite Beach! The last aid station! Mile 95.8 of the race! I told the volunteers I was so happy to be there. I could have cried. The remaining 4 miles were relatively flat and smooth. I was going to finish. I grabbed a quesadilla. Yum. I noticed a bottle of whisky and remarked, “Cool!”. They offered me a shot, but I said I shouldn’t. Then they offered me a tiny travel-size bottle. Hah! Fun! I took it and thanked them.

With that warm food and easier terrain and my stomach calmed, my energy levels were returning. My heart rate and breathing were back to a normal easy effort. I was running a bit faster. I saw the lights of the finish line. I picked up the pace. As I was on the final section of the levy, I ran faster. I could hear the announcer saying that a runner was coming in fast. Something caught my eye and I checked behind me, and there were two headlamps like a few hundred feet behind me! What?! I was not going to get passed in the last quarter mile! I picked up the pace more. I felt like I was practically sprinting, but it was probably closer to 8 minutes a mile. Left turn. Finish line in sight. Tried not to trip and fall in the bumpy grass. I did it! Whew. 22 hours 30 minutes 10 seconds. 

Whatever those lights were behind me, they weren’t in the race. I got my belt buckle and medal. I got a text from Jennifer. I called her. I got some hot soup. I felt pretty unsettled and had a hard time sleeping in my car. I also was frequently urinating. (I’m not sure why this happens towards the ends of very long races, but I’ve experienced this before.) I told myself to try to remember that I was quite miserable and uncomfortable. Yeah, if this were easy, it wouldn’t be worth doing.

I want to thank my family and friends for their support, and the hundreds of volunteers who did such a great job supporting us runners. Thank you!

This race is also pretty generous with the schwag:

What went well

• I finished! I was also 31 minutes faster than the previous time I ran this race, although I had cooler temperatures than in 2018. If I hadn’t gone off course, I probably would have finished at least another 40 minutes earlier, in around 21 hours 50 minutes.
• I didn’t get injured. I didn’t fall.
• My muscles never got extremely sore. I could walk OK afterwards and go up and down steps OK, for example.
• I was mostly comfortable for like 70% of the race.
• It was fun running well and seeing the natural beauty and meeting other runners and volunteers.
• I did some problem solving during the race, that worked out. I figured out a way to sort-of attach my chest light to my pack. I addressed skin care problems. I got over my upset stomach.
• I think I paced myself well? It’s hard to say. I had an aggressive goal, for sure, to finish in 22 hours or maybe even 21 hours. I learned about the ultraPacer website and I compared its results to my rough estimate and it seemed worth trying. I put in a very optimistic goal time of 21:30, with 1 minute 30 seconds of breaks for each aid station, and a 10% reduction in speed over the course of the race. That website claims to take into account day versus night running, and the difficulty of the terrain, for the many races that it has data for. I was mostly ahead of that goal during the race and if I hadn’t one off course, who knows, maybe I could have held on to that pace?

Things to improve

• It’s hard to say, “be smarter”, but I was definitely tired around mile 70 and having a hard time thinking carefully. Still, I should have paid better attention to that critical 3-way intersection at mile 50 and 70, near No Hands Bridge. I count 4 such 3-way intersections in this race, where there is a choice of two trails, and both of them are part of the course. Unlike the other hundreds of intersections, where a wrong turn heads down an unmarked trail, these critical intersections have course markings no matter which way you go! So, it might take much longer to realize the error! I also should have trusted my doubts and taken the moment to check my map or slow down and talk with the runner at mile 50 who I was passing.
• I’m not sure how I could have stayed hydrated better. I think I went at least 30 minutes without water due to going off course. It can take a while to catch up when you’re behind on hydration. It was also hard to just force myself to drink a lot. Maybe if I had taken a salt pill sooner? Not sure.
• I didn’t notice that my velcro strips holding my chest light to my running pack had disappeared. Somehow, probably early in the morning on the drive to the start, they got stuck to my car’s carpet and detached from my running pack. So, I had no way of securely attaching my chest light to my pack. Maybe I should have sewed them on?
• I didn’t get much chafing, but the worst was in my armpits! This is the 2nd time that this has happened. Did my shirts shrink? haha.  I guess I need to start using anti-chafing cream there, or run shirtless!
• I made a mistake when copying the distances that each aid station is at, when creating my pace chart. I had even double-checked it. But I had one typo, that moved an aid station 2 miles. This caused me to not quite plan correctly during the race. I also didn’t catch that Cardiac was water only and that this literally meant water only!
• My pace chart was taped to a water bottle, which I have done many times before. For the first time, the tape didn’t stick well and completely detached from the bottle at some point during the night. Was it the bottle? It was the first time I had taped a pace chart to this particular bottle. I also pinched my lip pretty hard on the nozzle once, while trying to close it, giving me a blister on my lower lip. I don’t think I’ll use this bottle again in a race.

Random data

• I took 3 ibuprofen during the race, to help reduce soreness. I took the first somewhere around mile 35 or 40, I think. I took the last one at about mile 70. Later on, I was worried about taking any more while I was dehydrated. (My urine was a dark yellow.)
• I took one salt pill, maybe around mile 90, to try to help my stomach and allow me to drink more water. I think it helped.
• RunGoo anti-chafing cream worked well, I think, and protected my nipples and thighs and other spots. But notably, I still got blisters.
• I wore Injini toe socks. I still got blisters.
• Two water bottles (20 oz each) was enough for the cool weather conditions.
• Race results
• GPS recording

[Update on April 1, 2022] I'm in a photo in a Facebook ad. Fun!