Tenderfoot Boogie 2011 50k - 2nd Ultra Builds on 1st

They say some things in life are better the second time around.  I was hoping that would the case for running ultras, as I find the mental and physical challenges of these events (and the planning that can go into one's raceday strategy) irresistible.

My first ultra back in March (Chuckanut 50k) left me whimpering like a injured dog - while I achieved my goal of finishing, I was reduced to walking most of the last 15k.  On Saturday Aug 6th, roughly 4 ½ months after Chuckanut, I toed the starting line at my 2nd ultra, the Tenderfoot Boogie 50k, which started at the Tenderfoot Fish Hatchery just north of Squamish, and ended at Meadow Park in Whistler.

I hoped to apply some lessons learned the hard way at Chuckanut, and some gained through conversations and a little research here and there.  Here are the goals I set for the Tenderfoot race along with the actual result:

Goal #1 Don’t get lost
Why:   Running further than the required race distance is unappealing.
Race day Reality:  Major success.  I didn’t get lost, but it was because I had maps on me and studied the hell out of the course beforehand.  The website for the race lacked a detailed course description and course map - a motivator for me to inform myself of the route beforhand.  To the race director’s credit, come race day, the course was well marked with at least 200 pieces of flagging tape over the entire course, which helped a bunch;   the race director also provided orientation run opportunities over three consecutive weekends prior to the event which I joined for part of one run.  However, during the race for whatever reason, the flagging tape was missing at two key junctions in the final quarter.   Luckily, the maps in my pocket showed the way.   The few runners I spoke to during the race and afterwards complained that the flagging was insufficient.  To me, the flagging was OK.

Goal #2 Hydrate sufficiently
Why:   This is usually not a problem for me, but I focused on this goal due to the hotter weather I experienced during an orientation run two weeks prior to the race, which was a good heads-up.
Race day Reality:  Minor fail.  While I carried 2-4 litres of fluids at any given time and constantly topped them off at aid stations, I only peed twice, this while drinking an estimated 7 litres over the course of the race, both times during the first third of the race.  This bothered me later on in the race as I was thinking about it.

Goal #3 Consume enough salt and electrolytes to avoid cramping
Why:   At Chuckanut I cramped up, which I did not enjoy, which I attributed to a sodium inbalance - midway through that race I switched from gatorade to plain water. For Tenderfoot, I would drink gatorade all day and eat more salty snacks, salty gels.
Race day Reality:   Major success  No cramping (and no problems drinking that much gatorade. I even had some powdered gatorade in my drop bag which I added to the plain-water refill at one of the aid stations.

Goal #4  finish the first 1/3 feeling fresh
Why:   I credit this goal to Jackson's helpful tips for a successful ultra. As my goal is to finish the distance (I had never been on my feet for as long as I was expected to me, or had run that far or before) why not ensure I don't lose the race in the first third? I walked all the uphills, which helped not just during the first 1/3 but over the entire race.
Race day Reality:  Major success  I rolled into Brandywine Falls (est 23k mark) feeling strong.

Goal #5  Finish the final 1/3 (or final downhills and flats) running, not walking

Why:   cuz running is faster and more fun than walking!
Race day Reality:  Major success  Once at the top of the last major climb up Flank trail, I had enough left in the tank to fly downhill to the last aid station and over the last bit of singletrack and paved trail to the finishline.  Much better result this time around compared to Chuckanut!

Goal #6  Relax
Why:  Try to avoid soreness/tendonitis in my arms that I experienced at Chuckanut
Race day Reality:  Major success!   Upper body was relaxed the entire race.  In hindsight, goals #1, #4 and #5 helped me relax over the entire race.  The strategies paid off!

Thanks to all the great volunteers at the aid stations!   And a special thanks to Gottfried for directing the race over some incredible terrain and exquisite scenery!  

I can only hope my 3rd ultra is as rewarding as my 2nd!