Fuego y Agua 25k race report

The first time I had heard about Fuego y Agua was over a year ago. I was at my favorite coffee shop, City on a Hill, in Leadville, CO, where I had seen a poster for Fuego y Agua  it had caught my attention because last year the date was on my birthday. I thought to myself how cool is that a trail race in Nicaragua on my birthday and the race stuck in the back of my head as something fun to look into, I knew I wouldn't go that year since I was already heading out to the Copper Canyons for Caballo Blanco Ultramarathon. It was then a couple months later at Caballo Blanco, that I heard more bits and pieces about the race. There had been several runners that first did Fuego y Agua in Nicaragua and then traveled up to Mexico to Caballo Blanco a couple weeks later. I remember talking to one individual who had describe it as one of the most challenging 50ks he had done, stating the climb up the volcano was challenging then battling the heat when running around the island was brutal. Ironically enough or maybe not, Josue the new race director of Caballo Blanco in 2013, turns out is also the race director of Fuego y Agua. 

So when I decided to take my trip to Costa Rica this year I planned it so the end of my trip would coincide with the race in Nicaragua. When I registered in December I didn't feel I would have enough training miles to comfortably and enjoyably complete the 50k so I opted for the more comfortable option of the new 25k, knowing I could always change my mind and switch races. Prior to my trip I was well trained for a 25k but well undertrained for a 50k, as my longest run in the last month was probably 14 miles. Even at packet pickup I considered switching to the 50k knowing I could complete it, it was just a question of how long and how much I wanted to suffer. I decided I was more interested in enjoying my last days of traveling and stayed with my 25k choice. 

Fuego y Agua's race in on Isla de Ometepe an island in Lake Nicaragua composed of 2 volcanos, Concepcion and Maderas. Concepcion is still active (hence fuego), and Maderas is dormant with a large lagoon formed in it's crater (y agua). Maderas rises to 1394 meters and hosts terrian of a true rainforest. 

The 25k course is an out and back that runs along the beach for 1.5 miles, then climbs up Maderas, and then decends into the crater and then turns around. I knew nothing of the course except a brief description on the website: 
         "The terrian includes dirt trail, sandy beach, paved road, technical single track trail and the           infamous  "jungle gym" section where racers will navigate a chaotic web of Ometepe                   trees, disappearing trail and deep mud." 


And this all intimidating elevation profile: 

I arrived on the island 2 days prior to the race, leading up the the race, I relaxed, enjoyed the laid back quiet atmosphere of the island, and visited with other runners from all over the world. The day before the race I ran the beach part of the course as a little warm-up for my legs, leaving all climbing for race day. 

Going into the race I had 2 strategies: 

#1 and most important have fun and enjoy the experience, and 
#2 go out fast and run until the climbing started (not a typical race strategy one would advise, but I knew from looking at the elevation profile that there could be a good chance that climbing up the Maderas could look more like a hike then a run. So I wanted to take advantage of the running part)

On race morning I got up and walked down the beach to watch the 50k and 100k runner take off at 5:00am, then made it back to my room to finish getting ready for my 6:00am start.

Little did I know what the adventure I was in for. I took off running and ran the 1st 2.5 mile hard until the climbing started. The next mile or so there were still some runnable sections that weren't too steep, then the real stuff, there were no switchbacks in this climb it was basically straight up and straight down. I couldn't even take nutrition without stopping to breath. Plus I needed my hands to help me climb. 

As we rose in elevation the terrian, went from dry to damp, to wet, to pure mud. We were deep in a canopy rainforest and you couldn't see much except the trees around you. One of the coolest things was hearing the howler monkeys, screeching in the background. My favorite thing about climbing is I always manage to pass people and I rarely get passed and this was no exception. I don't think one person caught me on the climb. As I passed one man from Germany he asked how much climbing I thought we had left to go. I looked at my Garmin and assured him we weren't even halfway yet. He mentioned that there weren't too many people in front of us maybe 20 or so and much more behind us. Really? I had no clue. I just kept trekking up, at times huge rain drops dripping down. The higher we got the slippier and deeper the mud got. I was in mud puddles halfway to my knees. All of sudden I got this wonderful burst of energy/runner's high/sheer enjoyment. I was having so much fun laughing and smiling the whole way. I felt like tarzan in his playground. At one point I basically slid out and found myself laying in a mudbath covered from head to toe. Once we ascended up the volcano then we decended down into the crater, climbing over and under trees, hanging onto branches as not to lose footing.

As I neared the turn around I realized there had been a dozen or so men that I passed coming back but no women yet. Then there was one woman, and it wasn't until the right before the turn around 2 more women came by. There was a group right in front of me, we had bottlenecked at some of the technical tree obstacles, in which 2 or 3 women were right in front of me. At the turn around the terrian cleared onto a lagoon in the middle of the crater, there was an aid station that I choose to fly right by. I wanted to get ahead of the group that I was bottlenecked behind and took off running with new found energy, I realized I had just put myself into the 4th female spot, I was estactic, was it possible I could catch at least one woman in front of me to pull off 3rd? Who knew what they were battling in front of me, so I was going to give it my all, to close the gap between us. And I held my own until about halfway down. And then I was passed by 2 women and then a 3rd, my descent was not as strong as their's and staying injury free and being safe was more important. 

By the time I got to the last 2 miles, the mud in my shoes had dried and created dried mudcakes in my shoes making my shoes to small and running painful. Once I hit the beach I beelined for the water and ran in the water to soften up the mud and try to rinse some mud out as I was running, I was determined not to stop until I was finished. 

In the end I finished 7th female overall of 35 women. And 26th of 90 total runners. My time: 5hrs and 11mins for a 25k, goes to show the difficulty of the terrian/course. There was only 8 minutes difference between my time and the 2nd place woman. In hindsight, had I known, that was time I could have easily made up in the 1st half of the run. As I had stopped several times and took my time taking in nutrition.

I crossed the finish line and gave one of the event organizers, Zac, a huge high five, "By far the hardest and most awesome race I've ever competed in, it was SOOOO much fun!" I told him and I meant it. I was already in for next year, 50k for 2015, hand down.

Words really cannot describe the experience I had during this race. It was a once in a lifetime adventure, an experience I will never forget. How cool is it to say I ran in a race in Nicaragua, in the rainforest, up a volcano, with monkeys screeching, trudging through calf deep mud, climbing over and under trees, and running with people from all over the world.

In days to follow my upper body was more sore, then my legs, a true full body workout trail run!!!

I'm really much dirtier then these pictures portray, 1 lake bath and 2 showers later I still had mud caked in my pores.

I love this picture, looks like I'm leading all the guys out to the volcano!

Descending into the crater

. 

Leadville Silver Rush 50 Trail Run Report

I've been putting off writing this and I'm not sure why. Maybe because it was just another day on the trails and I really don't have much to report. Unfortunately or maybe fortunately I don't have any funny stories or anything too exciting to share. Don't get me wrong finishing a 50mile trail run is a huge accomplishment and I did it successfully. I guess when you have your mind on a 100, 50 miles seems to be just another step in getting to finish the 100.

I've shared with others that the during the 50 was there no time I didn't think I was going to finish or that I thought this is too hard! I guess that is where the training pays off. I did finish much slower than I had hoped but I had nothing to gauge how my body would do with 50 miles since this is the furthest I have run ever. Yes I did get tired and the elevation/climbs really took it out of me...good thing I'm off to CO in a few days, lots of hikes at high elevation and climbing planned.

About a week before the run, I was pleased to hear I would have a travel companion. It turned out that Liam was also planning on running the Silver Rush 50 so we coordinated our travel plans so we could head out there together. We flew out to Colorado early Saturday morning and made it to Leadville about midday, picked up our race bibs, stopped at the local grocery store and decided to camp despite the intermittent rain. Luckily, the rain was tolerable and we were able to stay dry.

At 6am Sunday morning the gun went off and we were on our way along with close to 500 other runners. If running 50 miles wasn't enough it started at the base of a steep hill that we had to run up or if you were me walk up. I settled into a conservative pace knowing that I had a long way to go. The race was an out and back with the 1st half of the race having more climbing then the 2nd. Also we were to climb up to over 12,000 ft on 6 occasions. I hit the turn around at 6hr 16min 39sec. On the second half I became extremely fatigued. I thought I would be able to make up time on the last 10 miles which were downhill, but I just couldn't get my legs to run. So I alternated between running and walking hoping that my running legs would come back but they never did. As I mentioned before I never had the thought that I wasn't going to finish the race, but during the second half I was slowly getting closer to the cut off times at the aid stations on the way back, 1st I was an hour ahead of cut off, then 45min, etc. At the last aid station at mile 42 I made the cutoff within minutes. I got emotional at this point because I knew for sure I was going to finish and was about to accomplish something I never had before. It was the last big challenge before the 100. So I did the calculations in my head and figured if I averaged 16 min miles I would come in right before the 14hr cutoff.With about a mile left I realized it was going to be close. With about 1/3 of mile left I saw Liam who was waiting for me to finish. He told me I better hurry because I was within minutes of the cutoff. I asked him if I was going straight down the hill or going around like the finish of the 50 mile bike. He said I had to go around I laughed and said "no way will I make it" so I didn't push it, I just didn't have it in me. So either my calculation was a little off or I was just a bit slower the 16min miles. I was the 1st finisher after the 14hr cutoff with a time of 14:02:56. Was I disappointed? No, I really wasn't, I finished, I got a medal and my time was listed on the results so I was happy I had accomplished something I never had. According to the results 89% of the runners that started finished, that means 1 in every 10 runners did not, and I was not that 1 in 10!

My only concern about my time was for the 100 miles, I do not want to be that close to the cutoff! So that was a little scary for me, but I've thought about it and knowing the 100 mile course, I know where I'm going to need to push it a little to stay ahead of the cutoffs.

Shadow of the Giants 50k (6/2/12)

 

I know, late again on the race report, and trying to catch up. Last year Shadow of the Giants 50k was my first ultra and this year I was super excited to share it with my dad and convert him to an ultramarathoner.

The race is in Fish Camp, CA which is right outside Yosemite. So not only did we get to do a race together, we got to road trip and explore Yosemite as well.

Dad and I got up to Fish Camp around 5pm, the race headquarters is at an outdoor school, which reminds me of camp when I was little. We picked up our bibs, I went and said “Hi” to Big Baz and introduced him to my dad. Since I wanted my dad to have the “full experience” of the race, we were staying in the bunks at the camp…nothing posh here.  The hosted prerace dinner was lasagna, salad and rolls.

Dad and Race Director "Big Baz"

My favorite part of sleeping at the race start is you are literally 100 yards from the start so you can roll out of bed and stumble to the start, even before you are fully awake. I did give myself time to grab some coffee.

Apparently someone took a picture of me trying
 to go to bed early so I could get some sleep

At the start.

Dad and I gathered outside with all the other runners. My plan was to take it easy and start towards the back of the pack. We started with a 2.5 mile climb. After that there is an out and back, nice downhill on the way out and uphill and the way back. I left my dad at the top of the first climb and let my legs go on the downhill.  After the downhill we started climbing for another 5 miles. I was feeling really good and was right where I wanted to be. I continued to feel strong through mile 14. I was actually ahead of my goal pace and if things continued it looked like I was going to have a fantastic day.

Just before mile 15 was a very steep climb, probably less then a mile long. Not sure what happened but I lost it there, I was panting and couldn't catch my breath. After the climb there was 6 miles of decline and I had lost my running legs, this was an opportunity for me to gain some more time, but my legs just weren't turning over. People started passing me, a couple girls asked me if I was OK. My dad caught up to me right before mile 20. I rolled into the aid station took my pack off and sat down. This was not fun I felt terrible and had about 10 miles left to go.

Having a "moment"

Dad asked if I wanted to run together and I said "no" I was in a not so pretty place and didn't want to run with anyone, let alone run. I rested for 20 minutes or so. Drank a coke and ate an orange. Then grudgingly I got up to finish, what I thought could be a very miserable long 10 miles.

I thought to myself I don't want this to be any longer then it has to be, so I started running and I felt ok, so I kept running and I got my legs back! I was able to pick my pace back up and finish the rest of the actually running.

 I crossed the finish line, 10 minutes behind my Dad, who was surprised to see me already. I explained to him that after I refueled and rested, things came back around for me.

In retrospect I believe this was a great learning lesson for the future. When things go south it doesn't mean it's going to stay that way. I think what happened during this race needed to happen to me to give me prospective on whats going to happen at Leadville 100. Yes, I am going to have some difficult times physically and mentally. But that doesn't mean its going to continue throughout the rest of the race. And its OK to sit down and take some time to regroup and refuel and remotivate. Your day does not end because of one bad moment.

Enjoying the finish.

Sycamore Canyon 50k

I figured before I run my next 50k I best get my report from the last one out. Sycamore Canyon 50k is a part of the Pacific Coast Trail Run Series. I ran the Malibu Creek 25k earlier this year also part of the series. These are well organized, small trail races, with well stocked aid stations. I would definitely recommend their races and above all they are challenging.

As far as the 50k. Not much to report. A pretty uneventful run which is good, everything went smoothly for my 1st ultra of the year. The 50k started with the 18k and 30k, so it started out with a decent size pack, but quickly dispersed as the day progressed. There were only 15 runners that completed the 50k, so it was pretty much a day out on the trails by myself. I jumped spots with a couple of girls that were running the 30k but after that I was alone.

My heart rate monitor stopped working the 1st mile. Which in retrospect was not a bad thing. I've been running enough by heart rate, I knew where to keep my effort. I was feeling really well through miles 22 or so. I was looking to finish with a 13:30min/mile average pace. But as the later miles came on things slowed down. The last 6 miles I saw finally saw another runner ahead. We leap-frogged for about three miles I'd pass him on the uphill and he'd pass me on the downhills. About mile 27 we ran and chatted for a couple of miles which was a nice distraction for the last few miles. Then he went on ahead with about a mile left to go.

 I ended up finishing in 7:14:14, which averaged 14:07min/miles for 30.74 miles and 5200ft of elevation gain. Like I said earlier, I really had no issues, nutrition seemed to be right on, 100 calories every 30mins with coconut water to drink, which averaged about 230 calories/hr. Which is the sweet spot for me. They say, well I read somewhere that you have to consume some where around 8000 cal for leadville and that puts me about 1000cal short if I finish in 30hrs, so just a little more during the longer runs I guess, but I really couldn't consume more then 250cal/hr in a 50k

Looking back I wonder if I took it too easy during the 50k, nothing really hurt or bothered me too much. I wonder if I pushed a little harder in the first 20 miles if i could have made that 13:30min/mile. Overall I was happy with my finish and how I felt.

Hole in the shoe before 50k

After -not much bigger, I was hoping for something more drastic.

Next up is Shadow of the Giants 50k in oh 3 days!!! My Dad is running his first ultra which we're both super excited for the weekend. It was my first ultra last year and lots of fun. Last year the temps were in the 50s and it was rainy, this year it looks like temps in the 80s sunny and 0 chance of rain, my type of weather. The run is 33.95 miles with 5900ft of elevation. I'm really hoping for a PR this is my 4th 50k in 2 yrs all with similar elevation gain. If I can run 13min/mile or under I will be happy. One minute per mile then a couple of weeks ago that seems to be a stretch, but last year I ran a shortened version of this course, 29miles in  13:10min/miles Guess I'll be pushing it a little harder then a couple of weeks ago. Not sure what my strategy is going to be. We'll find out that day. Question is heart rate monitor or no heart rate monitor. It doesn't seem to work well with my new Nathan hydration vest, there seems to be some friction that gives erroneous readings after a while.

Stay tuned!

Big Weekend: Success!!!

After my 20 mile run on Saturday, I ran a the Foxy Roxy 1/2 marathon on Sunday with some friends from work. It was a fun way to get back to back longer runs in a weekend. Once again, I was training by heart rate and not actually going for time. I finished in about 2:17, 10:30min/mile which I was quite happy with after the long run the day before.

Congratulations to Christina, finishing her 1st 1/2 marathon ever, I'm sure there will be many more to come!!!

Christina and I post race.

Myself, Laura, Mark, Lisa and Christina

Cheers to a fabulous run with fabulous friends.

Mesquite Canyon 30k race report (3/11/12)

Mesquite Canyon 1/2 Marathon was my 1st trail race last year, so I was super excited to go back this year for my 1 year anniversary of trail running. I also was thrilled that they added a 30k, which fit into my training plan quite nicely. So I packed up the car, downloaded some podcasts and new music for the drive, Izzy was at my side the whole time so I decided to bring her as well, since she did go last year, too. She must have been reminding me it was her race too.

I have to say it was a very relaxing drive and I was looking forward to the very mini vaca I had created for myself (and Izzy). The original plan was to camp at the race start, my Rogue is big enough if you put the seats down and keep the hatch open its like a mini bed. But my Rogue was still at the dealership and I had this tiny Versa. I didn't really have a plan but about an hour outside of Phoenix, I decided to get a hotel room for the night and I'm glad I did because I got a somewhat decent night of sleep.

Got to the race start about 45min before the start, found a decent place to set up camp for Izzy. Temp in morning was perfect. 60ish.

I decided to squeeze one last bathroom stop before the race start, I really wasn't paying much attention to time but noticed I was the only 30k runner in the bathroom. I quickly discovered why, as I was getting out of the restroom the race started. I jogged to the start and off I went. I have to say this is not an untypical start for me. Last year at Cuyamaca 50k, I was in the restroom when the race started too. The best thing about starting in the back, is you only have people to pass and no one to pass you.

The 1st 5 miles were relatively flat with some rolling hills. It was a great warm up for the real stuff, the rest was climbing and technical terrain. I loved the course, I have to say this is so far my favorite trail race. Next year I'll have to come back for the 50k. Things went really well. Took it nice and steady the whole time without pushing too hard. I was right on for nutrition (~200cal/hr) the temp was 75ish with some cool winds, went through 1.5L water with ultima for the whole race. No physical issues whatsoever, which is my whole goal of training and these prep races to get me to through to the 100 without major issues.

Finishing up around mile 18.

Here are the results:

Sara

Malm

San Diego, CA

9

33

F

4:13:42

71.93 %

I was 9th out of 18 females (I'll take the top 1/2) and 5th out of 6th in my age group which I was completely fine with that because the female that finished 1 place ahead of me finished 45min before me and that wasn't in my ability, guess that's a competitive group. So I walked away pleased with my performance.

Got back to the car and as always Izzy had made friends and was in good company.

Izzy chilling after the race.

Malibu Creek 25k Race Report

I had signed up for Malibu Creek 25K just a couple weeks ago and was excited to have my 1st long event of the year. Luck be it, that I was sick all week, sick enough that I was home from work Monday and Tuesday. Since I was already registered I was still going to go and see what my body could handle. Keep in mind I tried running on Thursday evening and made it a not so far 2miles before calling it quits, because there was nothing in me. "oh well if nothing else this will be another great training run."

Left San Diego after 10pm on Friday night and crashed at Elan's place in Santa Monica for the night, Eric and Elan, were up in Mammoth skiing for the weekend. By the time I was in bed asleep it was after 1am, my alarm was set for 7am, so I was fine with a good 6 hours of sleep. Ha, jokes on me, I woke up wide awake at 5:20am, tried to go to go back to sleep but it never happened. Sweet, a 15mile trail run, with a sick body and 4 hours of sleep.

Stopped at Starbucks for some much need coffee and headed to Malibu Creek State Park. Got there right at 8 as planned. Grabbed my bib and finished getting ready in the warmth of my car. The sun was already shining and not a cloud in the sky...it's going to be a beautiful day! Turned on my new toy (Garmin 910X-more about that later) and discovered my heartrate was 116bpm, agh, not good and I had only drank 1/4 cup coffee. I should have realized that was a sign as to what was to come.

The 50k and 25k started together at 8:30, one loop for 25k and 2 loops for 50k. There were about 120 runners or so. My goal for the first 3 miles, take it real easy, no faster then 10min/mile, knowing the climbing would start soon after mile 2 and continue until mile 9ish. That was about where I was I think. The first 2 miles were super fun some rolling hills and a creek crossing. At 2.5 miles or so is when the real stuff started. Immediately I lost my energy around mile 3, the climbing started and I felt like I was breathing at 10,000 feet. So I just pretended this congestion/illness I had was like pseudo elevation training and went with it.

By mile 3 everyone had spread out already, so it was just me and the trails. It was gorgeous out there. I felt like there wasn't a soul around. Eventually I caught up to a small group of 3 runners and a few others passed from behind and reminded me I wasn't alone at all. Sometimes you wonder what happened to everyone...at least I do.

Mile 4.9 almost stepped on a baby rattlesnake. He was blended right in with the dirt and so small i didn't see him, but I did see him stick his tongue out at me. That woke me up and kept me on alert for a while.

On mile 5 I met Kang from Lake Tahoe. He was very energetic and picked me up a bit. He said "Today is my birthday I am 59. I am from Lake Tahoe. I started a running club there with 300 members now, I brought 11 with me" and the conversation continued. Kang was running the 50k and shortly took off up the hill. I was hoping to catch him later to take a picture with him, but didn't see him again. Sorry no pic of Kang.

Its all uphill!!! Look there's Kang, in the rear, guess I did get a pic of him, well his back at least.

Shortly after that, Kate, caught up with me. We chatted for a bit and exchanged names so we could look each other up on facebook later. Kate wanted to hook me up with some of her running friends and coach from the So Cal Coyotes. Kate was also running the 50k and after about 20 minutes of chatting she went on as I was slowly moving along. I wish I would have had it in me to stay with Kate, we would have made the time go by quickly. I did find Kate on facebook later and guess what? We have the same birthday!!!!!!! So cool.

Then it was time to bring the camara out and take some pics of the wonderful view

Breathtaking!!!

And then some rock climbing

That's Kate right in front of me, I asked her: Are we going over that? Yep we are!

Eventually the uphill became downhill, but my legs were so shot I couldn't even run downhill at a decent speed.

The course ran through the area where the TV series M.A.S.H. was filmed. Here's a shot of one of the medic trucks.

The last 2 miles were pretty difficult for me but: I MADE IT!!! Eventually. 15miles 3:24:59. I am not going to be hard on myself so I will say nothing of my performance. But I will say, I got a lot of work to do.

This is what the course elevation looked like. 3212ft of elevation gain.

Nutriton notes:
prerace: berrie smoothie 300 cal
              mojo bar 150cal
       450cal

race: 3 larabars (1/2 bar 100cal every 30-40min)
        1/2 cup coke
         1.5L grape ultima
      700ish cal

I have to say there is nothing better then warm coke on a trail run. My tummy did make a funny slushing sound for about 15min after drinking the coke though. But nutrition wise I stayed on track, ate all my nutrition and drank all my fluid. No GI issues.

Yummy post race nutrition:

Warm coke and pickles.

I also drank about 5 cupfuls of pickle juice too...gotta replenish my salt somehow.

Overall beautiful, challanging course. Well organized and ran event. Would definately come out again. Thanks PCTR.