Tahoe Rim Trail 50 Mile -- 9:53:58

A beautiful morning at the race start

Summary

I had a good week in Lake Tahoe, topped off by a successful finish to the Tahoe Rim Trail 50 mile race on Saturday, July 18. It took me 9 hours 54 minutes to run and hike the 50.2 miles in the mountains along Lake Tahoe, and that was good for 12th place overall (out of 140 finishers, but I don't know how many starters). It got tough and I felt weak for many hours, from about miles 22-25 and 32-40, as I struggled to get in enough calories and water and to get my heart rate and breathing under control. Also, my right big toenail did not get along with my shoe. All-in-all the race was a good tough challenge and I'm glad I did it. I was about 10 minutes slower than three years ago.

The weather was great for running -- nice and cool in the morning and never really too hot. The scenery was gorgeous, when I took a moment to appreciate it. The race was superbly well-organized, as usual, and had fantastic volunteers and course markings.

It was wonderful seeing so many friends from my Coastside Running Club. We only have 50-60 active members and yet we sent eight runners to this race, with six in the 100 miler! It's truly amazing that we have so many accomplished runners in such a small club!

I'm very grateful to my wife for supporting this endeavor, and to my friend, Mor, for renting a house with me and keeping me motivated and focused for 10 of the toughest miles.

Details

I ran this 50 mile race three years ago (race report), and I really loved the whole scene, so much so that I did the long drive for the last two years in order to volunteer. I felt like giving the 50 miler another shot this year.

My friend Mor and I rented a great vacation house and opened it up to other running friends, in order to acclimate to the altitude. The elevation of the race ranges mostly between 7,000' and 9,000'. We checked in on the Sunday evening, six days before the race.

8.2 mile training run near Genoa, NV

Larry and Mor, at the vacation home

A beautiful day at Emerald Bay with my brother and two nephews

Emerald Bay

Bill and my nephews, enjoying some high altitude mountain biking!

Finally, race day arrived! I got to the starting area at Spooner Lake just in time for the 5am start of the 100 miler. I wasn't able to find any of my six friends from the running club who were in the 100 miler, but I walked around and took some pictures.

Start of the 100 miler

I used a porta-potty twice, without having to wait in line. I put on suncreen. I'm feeling good, all systems are go!  

Ready to run!

The race started at 6am, in the cool air and now partially overcast skies, with the 55K and 50 mile runners together. I felt at ease and just kept reminding myself to take it easy. I chatted with a guy named Jeff who casually pointed out the spot, around mile 6, where he broke his toe in the 100 mile the previous year, but he finished the race. Ouch!

By my pace chart, I was expecting the first aid station, Hobart, to be at mile 6, but it was very close to mile 7. (I had trouble finding good info about the aid station locations on the race website.) This is a steady climb and I walked little sections of the steepest uphills. At the aid station, I wasn't very efficient with filling my hydration pack; it's kind of a pain and I hadn't practiced on being quick about it. I vowed to improve at the remaining aid stations. I left with about 40 ounces of sports drink.

There's more of a climb after Hobart but then there's some fast smooth single-track trail down to Tunnel Creek aid station at mile 12. I got in a line with a couple of other guys and we were cruising pretty fast. I tried to keep reminding myself that we had a long ways to go! We passed a few of the slowest 100 milers.

At Tunnel Creek, around mile 12, I filled up again, probably to around 40 ounces. Then begins a very steep descent into the Red House loop. I decided to press my lap timer, so that for the future I could have more accurate distances between the aid stations, but in the process I dropped my very tasty Nutella and banana sandwich square that I got at the aid station. I picked it up off the ground and tried to eat it, but it was too sandy and I ended up spitting it out.

Dan Rhodes! I came across the first friend from my running club. I figured he was at least an hour ahead of me (6.5 miles, approximately), which meant he was running his 100 mile race at the same pace that I was running the 50 miler. We have similar speeds in the long races, and I had been acclimating to the altitude for nearly a week, so I was concerned that he was running too fast. He looked great though and was in good spirits. Onward!

Along this loop, I came across a morbidly funny scene. Someone had placed a fake skeleton on the side of the trail, dressed in a Miwok 100K shirt with a racing bib, running shorts, and running shoes. Funny!

Norm Armstrong! Way to go, Norm!

I got a fill-up at Red House Aid Station, and then it was time to trek back up to Tunnel Creek. While putting on my hydration pack, I awkwardly stretched my shoulder back and felt a twinge of cramping in my shoulder. Oh oh! I've only gone about 15 miles! I better be careful and slow down and eat and drink plenty.

Omar Droubi! Way to go, Omar!

Chris Hawthorne! Way to go, Chris! We did a two-handed high-five ("high ten?") and congratulated each other. He was doing his first 50 miler and we were going in opposite directions. He was descending into the Red House loop as I was climbing out of it.

I got back to Tunnel Creek, at mile 18.5, and was feeling good. It's only 3 miles to the next aid station and I didn't get any more sports drink, so that saved time. I grabbed a bit of food. The wonderful volunteers double-checked that I already did the Red House loop, and it's time to head north and split with the 55K runners.

Cesare Rotundo! (I think I caught up to him before Bull Wheel, but I'm not sure.) He was in great spirits on his 100 mile journey and he filmed a little bit with his GoPro camera on a stick.

I arrive at Bull Wheel at mile 21.5 and get a full fill-up of sports drink -- 64 ounces. Now begins the longest leg between aid stations, somewhere between 8.1 and 8.5 miles. (Again, it's hard to find accurate info about the distances.)

Not too long afterwards, I begin to deteriorate. I feel much weaker and my breathing is more labored. Oh, no, it's much too early to feel like this! I stayed calm and told myself to be patient and to just take it easy and walk the uphills. I knew it's possible to recover if I give myself some time. Finally, I finished the climb and then begins a long descent into Diamond Peak Lodge, at mile 30. I was able to run well on this downhill and I was steadily passing hundred milers. Someone asked if I was the lead 50 miler. "No, definitely not, but thank you for asking!"

Then I suddenly felt sharp pains in my right big toe nail on every step. "Ouch ouch ouch !@$%". Something was really wrong. I curled my toe downward and that seemed to help. I almost stopped to check out the problem or maybe tighten my shoelaces since it seemed like my foot was sliding forward too much in my shoe, smashing my toenail. I thought of my friend George Miller who is an expert on foot care who would be at Diamond Peak Lodge. Then the pain subsided. I decided to not work on the problem until I finished the race, so there was no need to tell anyone about it at the aid station.

I recalled being on this same trail the previous year, as a "sweeper". This is a volunteer in a race who follows the very last runner (who is usually not doing any running at all by this point). I was grateful that I was able to cruise along well rather than slowly walking behind someone.

Diamond Peak Lodge!!! Amanda! Larry! Kristin! Mor! It was great seeing a bunch of familiar friendly faces.

Feeling OK at mile 30

Getting a quick refueling at Diamond Peak Lodge, at mile 30.

A quick fill-up later, and we're off! It was good to have Mor's company. We power-hiked up the entire 2 miles underneath a ski lift. There were some very steep sections. Almost none of it was runnable in a long race like this.

Photo by Amanda:

Photo by Amanda from later in the day, when she paced Chris:

After the long long steep uphill climb, we got to Bull Wheel again. (Photo by Amanda.)

Then we had soon had some nice downhill, which was good, because I started feeling weak again. My breathing was quick and heavy. I couldn't seen to catch my breath, so I needed to walk nearly every bit of uphill. I could run OK on the downhills, though.

Mor and I, around mile 33. (Photo courtesy of Sam.)

We got to Tunnel Creek again, at mile 35. I was struggling.

Jill Cole! Way to go, Jill! We clasped hands briefly and wished each other luck. She was rocking the 100 miler.

Finally, we got to Hobart at about mile 40. Still struggling. They had a great sense of humor. It amazes me that these aid stations can have so much equipment and supplies in the middle of nowhere.

Hobart aid station had a good sense of humor! (Photo courtesy of Amanda.)

Having Mor there was great. He led the way. "On your left!" "Passing on your right!" "BIKE!!!" I was like a VIP with a bodyguard. One of the 100 milers we passed and possibly some of the bicyclists were a bit put-off by Mor's forcefulness, but I didn't mind, and I thought it was funny. If you're reading this, thank you again, Mor, I really appreciated having you there. This was a long low period for me.

Shortly after Hobart, I was feeling better and was able to run more of the uphills. I urged Mor to go faster. But then he said he's having a problem. I asked him if he was safe. He said "yes" and that I should go ahead. I told him he would catch me soon. And then I was off, alone again, but moving pretty well, doing the last hard climb, up to Snow Valley Peak.

Dan Rhodes! I caught up to him. He was walking and had seriously bonked and had an upset stomach that kept him from eating or drinking much. He was cognitively and emotionally in good shape and realized that he just needed to take time to regroup. There was going to be a lot of walking in the hours ahead, but he was in no danger of missing cut-offs and he planned on recovering at mile 50 (the start/finish) for a while. He was going to have our most experienced ultrarunner, Franz, for the second half. We wished each other luck and I was on my way.

The scenery is absolutely stunning up here. (Photo by Amanda.)

Snow Valley Peak aid station, at mile 42 or 43. (Photo by Amanda.)

I became unfocused at the Snow Valley Peak aid station. I felt thirsty for water and so I got a fill-up to about 40 ounces, but I saw a large paper cup of water just sitting there that looked so delicious, that I drank it on the spot. Then I refilled it and drank it again. Then I looked over the food offerings before going for another two energy gels. All I really needed was the water and then I should have got out of there!

Then begins the blessed descent home. I was moving pretty well until I felt another sudden urge to defecate, but this feeling was too strong to ignore. I found a fallen tree off the trail to lean against and to offer some privacy. This added probably about 4 minutes to my time. I got back on the trail and a hundred miler said I looked like I had enough energy to do another loop. "Looks can be deceiving! I'm running on fumes and need to finish soon!"

Spooner Summit aid station! I had plenty of water so I waved to them and blew on by.

The last 1.7 miles is surprisingly tortuous, because the finish area looks like it's a half mile away, but the trail meanders around the shoreline, teasing you! At one point, a 50 miler runner in front of me kept going straight on the trail, instead of turning left to go over a small foot bridge. The route was well marked, but there was no chalk or signs in front of us, and it's easy to let your guard down and be on auto-pilot. "Left turn!", I yelled. He was very thankful as I made the turn and pulled away. I increased my effort, to have a strong finish, but then I felt light-headed and over-heated and "out of sorts". I didn't want to faint within a half mile of the finish! So, I walked up one short but steep hill. Some spectators cheered. I was guided to the finish line trail. I slowed down to get around a 55K runner. Then I picked up speed and crossed the finish line, hands in the air! Woo hoo!

I felt unsteady and light-headed and sat down for a bit in the finisher's tent. The very nice volunteer gave me the finisher's plaque and asked me my age, to see if I was an age group winner. (I wasn't.) I leaned over with my head between my legs to try to regain my composure (and maybe oxygen to my brain). I was happy to be done!

Larry! He had volunteered all day at Diamond Peak Lodge but he had come to the finish area. It was good to have his company.

A while later, after I got myself my drop bag, called home, and texted family, I heard from Mor and Dan. They had arrived and Dan was recovering up the hill a ways. I just didn't feel like standing, so I stayed where I was.

Mor arrived and we caught up on the events of the last couple hours. He had caught up to Dan and walked/ran him in.

Mor, enjoying the post-race massage!

After recovering for a bit, I did the long drive home (5 hours, I think). That was a long day! It was great to get home and see Claire and Jennifer again. Whew!

Coastside Running Club results
100 miler
Gary Lindberg 25:47:21
Jill Cole 25:58:25
Dan Rhodes 27:31:59
Cesare Rotundo 30:58:46
Omar Droubi -- apparently dropped at mile 67.5 at 3:31am on Sunday
Norm Armstrong -- apparently dropped at mile 50.2 at 8:56pm on Saturday

50 miler

Ron Little 9:53:58
Chris Hawthorne 15:22:45

I'm really proud of all of us, especially the hundred milers. This is a hard course.

What went well

• I basically had a solid 50 mile race. I was only 10 minutes slower than 3 years ago and I placed the same as 3 years ago (12th).
• Didn't get lost. No falls. No injuries.
• No cramps! I had just a couple of twinges that warned of imminent cramps, but I managed to avoid falling off that performance cliff.
• I only ran out of water once, for about 20 minutes.
• No chafing. No blisters to speak of except for the bad problem with my right big toe.

Things to improve on

• I probably ran the first 12 miles too fast.
• Had to defecate during the race, adding probably four minutes to my time. I tried to not each much fiber the day before, but apparently I don't really know how to avoid this problem.
• I should have gotten ice in my hat and maybe a spray-down at Diamond Peak Lodge. It's a hot brutal climb from there.
• I apparently didn't take enough precautions with my right big toe nail. It started the race in a rough funky state. In some previous long run, it had gotten a blister underneath, but never fell off. I think the toe nail was raised and started catching part of my shoe on the downhills. I'm writing this the day after the race and I'm wondering if I need to seek medical attention for it.

Random data

• I didn't wear a heart rate monitor again. I appreciated not having the hassle. I don't know if the info would have helped me run better.
• I only urinated once during the race, around mile 20-25.
• My weight six days before the race: 168.0 lbs. The night after: about 165 lbs. The morning after: 163.2 lbs.
• My Garmin data.

Tahoe Rim Trail 50 Mile

Feeling good at around mile 40.
(Photo copyright Facchino Photography. Used with permission.)

Short Version

I finished this tough but beautiful 50 mile race in 9 hours 43 minutes, and 12th place overall, out of 177 starters. It was a beautiful day with great weather and gorgeous scenery. The trails were very steep in places, including a 2 mile stretch with 1700' of climb underneath a ski lift. I had some tough spots, but am happy and uninjured.

Long Version
I had signed up for the Tahoe Rim Trail 50 Mile race long in advance, based on the good things I had heard about it from friends and also because I was looking for a 50 mile race that would keep me qualified to enter Western States 100.

I came into this race with some trepidation for various reasons. Training-wise, I just wasn't getting in as many long runs or as many miles as I thought I should. For example, I didn't manage to run more than a marathon since my fantastic 50K at the end of February, whereas normally I would do at least a couple 30 mile training runs. Also, I train at sea level, but this race goes from about 7,000 feet up to 9,200 feet, and so altitude is a real factor. Finally, it's a relatively tough course with 8,600' of elevation gain (according to Garmin's maps) and all kinds of exceptionally steep and rocky terrain. So, I was bit nervous about this race!

To help acclimate, our little family went camping in Lake Tahoe's Sugar Pine Point State Park for four days, getting back home 8 days before the race. And I came out again, by myself this time, on Wednesday afternoon before the Saturday morning race. All-in-all, these days spent there seemed to help. The weather and scenery were beautiful. Fortunately, I was able to work at the hotel for two days in a dingy room at the Tahoe City Inn. (It's cheap, but I would not recommend staying there unless you're desperate.)

I got in a last 4.5 mile training run the day before the race. My Inov8 trail running shoes were worn out, but it was too late to replace them. And I wish I had gotten new gaiters (a kind of sleeve that goes over the shoe to keep debris out). But otherwise, I was in good health and injury-free and all systems were go!

A couple weeks before the race my friend Prudence L'Heureux contacted me and asked if I wanted a pacer to run the last 20 miles with me. I didn't even realize that was allowed! (All or most of the important information is on the race website somewhere, but it can be difficult to find.) Yes! Excellent! Prudence was one of the top American ultrarunners for a few years and she had asked me to pace her at Miwok 100K one year. A pacer can't provide any direct assistance, and this race calls them "safety runners", but the main benefit is just to have someone there with you for the morale boost and to help with problem solving and to not get lost and to simply give the runner some companionship. These races can get very difficult and very lonely, too. And if a serious problem happens, then it's great to have someone with you because we will be miles and hours away from medical services.

On Saturday, July 21, I got up at 3:30am, ate my breakfast (Grape Nuts cereal, banana, and Diet Coke) and got to the starting area shortly before the 5am start of the 100 mile race.

 I got to see my friends Bryan Bodas...

 and Mike Weston.

(Both members of my running club.)

And I got myself ready and dawn had arrived... which was good because my new $10 flashlight had toppled out of my jacket pocket and into the porta-potty. Doh. (I did not fetch it!)

I had been warned by a friend to be careful about being trapped behind lots of slower hikers and runners because it can be hard to pass people on the single track trail, so I had positioned myself in about the top 20% of the pack at the start line.

6am came around and we were off! The 50 mile and 50K races started together at Spooner Lake and headed towards the Hobart aid station about 6 miles away. I took it easy and monitored my heart rate and started off in the low 140 beats per minute. When we soon got to the uphills and I started feeling the effort, I walked, along with everyone else around me. The weather was perfect, nice and cool, and the scenery was beautiful.

The trails were superbly well-marked. In addition to many multi-colored ribbons, there were arrow-shaped signs and chalk at intersections. I've been on some well-marked race courses, like Western States and Dick Collins Firetrails 50, and the markings on this course were even better. Getting lost is a very real and demoralizing hazard, so I always appreciate a well-marked race!

We runners started spreading out and I got to chat with a few people. I met a young guy, Zach Mapes, who was running the 50K, his first 50K, without a water bottle, which I thought was brave, given the ~6 mile distances between aid stations for his race. It turns out he had forgotten it! Fortunately, I saw in the results that he did manage to finish. At some point in the first 10 miles, I thought I could push the pace a bit more and I passed Zach.

At about this same time, I also ran with a woman for a while who was also doing the 50K. Turns out she is a real speedster with a 3 hour 15 minute personal best for the marathon. This was her first 50K. She asked me my name and I asked her hers (hi, Annie Rutledge!) and after I stopped and peed, I didn't catch up to her again until about mile 17. She finished the 50K in 8th place, out of about 160!

I was steadily passing the slowest 100 milers now (they had had an hour's head start on me) along with plenty of 50K and 50 mile runners.

At the second aid station, Tunnel Creek, we get directed down a super-steep hill, to do the Red House loop. The loop is only about 6 miles long, but it was quite tough at times. The website said that the Red House aid station would not be open this year, but it was. I cruised through, thanked the volunteers, but didn't stop. Somewhere around here, at about mile 15, I noticed that my feet felt a bit sore. Oh oh! I've still got a long ways to go! But the feeling passed.

I saw some of the 100 mile front runners finishing the loop, including an acquaintance, Bree Lambert (who is good friends with my pacer Prudence). I caught up to my friends Bryan Bodas and Mike Weston, said "hi" and passed them.

After arriving at Tunnel Creek again, I headed north towards Bull Wheel. I checked my time and I was about 13 minutes behind my goal pace (which was just a guess and that I applied evenly to the whole course regardless of the elevation gain or loss). Considering the climbs I had done, I felt good about my performance and how I felt.

After more climbing and more beautiful forests, I arrived at Bull Wheel. 20+ miles down. Feeling pretty good. I chatted with another runner or two from here. We remarked that we both felt like we had had a good workout but still had plenty of gas left in the tank. This leg from Bull Wheel to Diamond Peak Lodge is remarkable because it's about 8.1 miles. (Based on the website's elevation profile, I thought it was 9.5, but the aid station volunteer said it was 8 miles and my Garmin data says 8.1.) This leg was the sole reason why I wanted to carry a 64oz hydration pack and I'm glad I did. I ran out of water after about 7 miles. Somewhere along here I took my first ibuprofen, too, as a precaution to reduce swelling in my ankles and feet and knees.

On a long 5 mile downhill, I started pushing the pace a bit. I was feeling pretty good and occasionally I thought I heard a runner catching up to me and I didn't want to be passed. But then I felt my first borderline cramp, in one of my calves. Oh oh! I took more salt and I drank more. Water tasted really good, so I was probably getting dehydrated. And then I ran out of water with about a mile to go.

I got into Diamond Peak Lodge and there were lots of volunteers and a dozen or so spectators. Yay! And my friend Prudence! Yay! It was funny, but I had made up all the time "lost" on the climbs earlier and was within a minute of my goal time (a 9 hour finishing time). I quickly refilled my hydration pack, got some food, and headed out. We didn't run far before we got to the ski slope. Wow. It was hard to believe, looking up the mountain, that we were expected to "run" up that. There was no running to be done, of course. It quickly became a challenge to just walk up underneath a ski lift. One of the course markers had a sense of humor and had written "WTF" and an arrow pointing up the slope. Funny! And true! This climb of just 2 miles, but in mostly soft dirt and loose rock, and with nearly 1700' of elevation gain, took me 45 minutes. Ouch! So much for my goal time now!

Finally we got to Bull Wheel. Then the course retraces its steps back to Tunnel Creek and then to Hobart. About 1.5 miles from Hobart I ran out of water again, even though I had carried about 52 oz. That was bad. I also hadn't peed since about mile 20. That's bad. I started feeling fatigued and having borderline cramps. The race was getting tougher. It seemed to take more and more mental energy just to keep moving. The terrain is quite rocky and you really have to pay attention when running over it. I kicked a couple of rocks but I caught myself and didn't fall. But these stumbles wracked my body and I had to walk for a few seconds to recover, because I was having borderline cramps.

We passed some of the slowest 50K runners. That's a long day for them! I took my second ibuprofen somewhere along here.

Shortly after Hobart, the route changed and we are off onto new territory. The climb to Snow Valley aid station got difficult because it was often steep and at altitude, topping off at about 9200'. A safety patrol on a mountain bike passed us, but then we passed her on the steeper parts. (There were many safety patrol bicyclists with first aid and radios.) I think these were the most gorgeous views, with green meadows and blue skies. Just amazing. This aid station was staffed by a Boy Scout troop. Thanks guys! There were lots of choices of drinks and I grabbed a pitcher labeled Gatorade without really thinking about it. Gatorade sports drink is actually not all that great for endurance events like this because it has a lot of sugar but not the best kind (the long-chain maltodextrin is better, if I recall correctly). So, it didn't take too long before my stomach started getting a bit upset.

Finally, we were on the downhill, all the way to the finish! I basically barely held on and tried not to fall apart. I wasn't a very good conversationalist with Prudence, but I really appreciated her being there. (Thanks again, P!) At some point a guy in the 50 mile race zoomed past me. Bummer! I kept at it.

We passed a woman walking who then called out to us. Bree! She had been so far ahead of us. What happened? She had blood in her urine. I think that means that her kidneys are clogged up with the proteins and waste products from muscle breakdown. Or she could be severely dehydrated. I needed a short walking break (my heart rate had climbed up to the low 150s again) but then Prudence motioned me to keep on running and we all agreed that she should stay with Bree. We were only about 2 miles from the finish.

I had run out of water again, shortly before reaching the Spooner Lake aid station. I confirmed that I had just about 1.6 miles to go. Yay! I saw a glimpse of the guy who had zoomed past me earlier! I quickly drank a cup of water and a cup of sports drink and I tried to hold it together and give one last big push. Prudence had almost caught up to me.

I was cruising along pretty well and quickly put some distance in front of Prudence as I was chasing down these last miles. I was feeling desperate but I thought if I could just hang on for another 10 or 15 minutes, then I would be done. I zoomed past the guy who had passed me earlier. I passed other 50K runners and 100 mile runners. I was moving well on the flats and gentle downhills, but I just didn't have the energy to sprint up the short uphills.

I heard a familiar voice far up ahead calling my name. Franz?! Sweet! I knew he was likely to be at the finish but we were still about a half mile away. He asked how I was doing. "Seconds away from fainting," I said, which I'm embarrassed to say was an exaggeration. I was feeling quite desperate and was feeling twinges of cramps, but I don't think I was going to faint. Franz took this picture. Prudence is chasing me down a ways behind me.

Last half mile dash, with Prudence chasing me. (Photo credit: Franz Dill.)

I've got my finisher's plaque. (Photo credit: Franz)

Franz Dill

Prudence and me, recovering.

Whew! 9 hours 43 minutes. I learned that I came in 12th place out of 177 starters. That sounds good! I basically had a great race, even though it got difficult. I enjoyed the challenge and the scenery and the race as a whole very much. I enjoyed the camaraderie and meeting old friends and making new ones.

I had to drive for 5 hours after the race, to get home, which sucked since I was tired and sore. I finally peed again, with a vengeance! But that's bad that I went from around mile 20 until more than 2 hours after the race before needing to urinate again. I'm not quite sure what happened there with my hydration. I'm guessing I fell a bit behind. Also, my fingers started to feel swollen at one point, which prompted me to take more salt.

What went right:

• I didn't fall or get injured.
• I didn't get lost.
• I'll probably lose one toenail, but otherwise, I didn't have any chafing.
• My pace and effort were probably pretty good. I got right up to the edge but didn't fall off.
• Wearing a 64oz Ultimate Direction hydration pack was a big win, versus two hand held 20oz bottles.
• I had practiced filling my hydration pack in the hotel room beforehand and I learned that I could seal the bag with two folds rather than the more time-consuming way of rolling it up.
• My calorie intake was probably good. I was able to keep all the food down.
• The heart rate monitor was very useful, so that I could stay in the mid-140s for the most part.

Things to improve upon:

• I don't quite understand why I stopped urinating. I don't think I was very dehydrated given the volume of pee I eventually produced hours after the race!
• Wearing gaiters over my shoes would have been nice. I got some sand in them, but I never had to take them off.
• I should have worn somewhat newer shoes.
• I probably should have taken more Salt Stick capsules a little earlier, especially since I was drinking only water until about mile 33. I took about 1 per hour for maybe the first four hours.
• I should have filled up to 64oz between Tunnel Creek (~mile 34) and Hobart (~mile 40).
• Train more on uphills?

Other data:

• Weighed around 166.6 lbs before heading to Lake Tahoe.
• Weighed 162.4 lbs the day after.
• The results are here or here.
• Garmin data.
• Photos from the race organizers can be found here.

As usual, I owe a huge thanks to Jennifer for letting me take the time to do this.