Crown King Scramble Analysis/Wrap Up

(Only a month late, but that’s usually how I end up doing these analysis type of posts. Have to think about things or a while, forget about it, get tired of it sitting around in a draft, realize I’m done thinking, and just post it.)

Obviously I couldn’t be happier with the ultimate outcome: my first ultra finish, and while it involved a lot of sweat, there was no blood, and there weren’t even any tears this year. I got a whole lot right, and most of the “change or do better” category are minor bumps and nitpicks versus major game-changers.

Since I’m still very, very new to this ultra game, this will not be a streamlined list. This will be me laying out lots of details, mostly for my own purposes of future reference and remembering.

What I Wore
I was vacillating on what to wear for two weeks ahead of the race. First the weather was going. Then it was going to rain. Then snow. Then be perfect. Then cloudy. After some indecision, I finally settled on:

IMG_8402

  • InkNBurn “Sakura” singlet. This was actually a brand-new design release from them the week before the race. I have a deep love for cherry blossoms, so I took it as a good omen as a “meant to be” race shirt for me.
  • InkNBurn “Dragon’s Gate” capris. These were a good pick for multiple reasons. 1) I was afraid my leg muscles might get cold in shorts, and stiffen up. But capris aren’t as warm as tights. 2) Have done a fair amount of training in these and they’ve never done me wrong. 3) Thigh chaffage is a real thing. The longest run I’ve done in my InB shorts has been 15 miles; I was unsure of the chafe factor/how much BodyGlide I would need beyond that point. 3) InB always has a really cool “meaning behind the design” story, and this one resonated for me:

    “These capris were inspired by the legend of Dragon’s Gate. The story tells of a huge, glimmering school of koi swimming upstream in the Yellow River of China. Gaining strength by fighting against the current, they came upon the waterfall at the start of the river. Many of the koi turned back at this point and let the current carry them away. The remaining koi refused to give up and leaping from the depths of the river, they tried to reach the top of the falls. This caught the attention of mean-spirited local demons who raised the height of the falls just to be cruel. After a hundred years of jumping, one koi finally reached the top of the waterfall. The gods recognized the koi for its perseverance and determination by turning it into a dragon, the image of power and strength.”

    My goal was to be that koi. No turning back, just keep jumping, one step at a time, no matter how long it took.

  • Nathan VaporHowe race vest. A new acquisition for me, I was able to put all of two training runs and 10 miles on it ahead of time. Overall I really like this vest. Doesn’t bounce at all, super comfortable, and tons of pockets and storage. The hydration bladder is really easy to access, to re-filling at aid stations was super-fast. My only gripe is that I think it runs a little small for the measurements, at least for us busty gals, so I had to undo the straps during the worst of the climbs so that I could breathe easier. (That said, I’ve had to do that with every hydration pack, and even some of the bands on my sports bras, so it may just be me and having a hard time handling any rib cage constriction whatsoever.) I would like to try adding some elastic pieces or extra length to the straps to see if I can fasten it a little looser — straps are extended out as far as possible. Even with un-doing the straps, I didn’t have issues with the pack bouncing or slipping.
  • Hoka One One Challenger ATR 2 shoes. I have two pairs of Challengers, one with ~ 200 miles on them and one with ~ 25 miles on them. I started with the newer pair with the though of having the most amount of cushy padding for the faster, harder-packed section of the course. I think they could have done with a little more breaking in, though, as they were a littler tighter around the toes and I ended up having a blister rubbed on my right big toe from them. I had my well-worn ones waiting for me in my drop bag at mile 15, though, and I switched over to them for the remainder of the race. Definite difference in toe space, so the newer ones will be in for a thorough round of getting even better broken in over the next couple weeks.
  • Balega Blister Resist merino socks. I’ve had really good luck with these socks. Small aforementioned blister was due to the shoes and part of my tape getting scrunched up. Socks are super-comfortable, and even when my feet got a bit wet during one of the creek crossings, the merino kept my feet warm and comfortable.
  • SmartWool arm sleeves. These are a really good option for me when conditions are slightly cooler. I tend to warm up very quickly when running, especially once the sun is out. So it has to be near-Arctic conditions (or raining) for me to wear jackets or long sleeves. I started with the arm sleeves, ditched them in my drop bag at the halfway point, and only briefly wished I had kept them with me for a couple miles of cooler, cloudy weather between mile 20-23. And then the sun came out again and I was perfectly warm in my tank top.

What I Consumed
I did sooooo well in the food/drink department this time around, and it made such a difference. I followed the mantra of “eat early and often” so I never got behind on my intake as the race went on, and as foods got a little less appealing, I still had reserves left in my tank from earlier.

I’ve also learned that consistent calories is more important for me that hitting an exact number of calories, especially taking in large quantities at a time. I do much better with a few bites of something every 30 minutes rather than a gorge-fest at the aid stations.

Huma Chia seed gels were a surprise hit — I could have managed a couple more of them. They were a great option for when I hit the level of “but I don’t wanna eat.” More substantial than Gu/other gels (most of which were concocted in a chem lab test tube), and made with all natural ingredients, they’re easy to slurp and swallow, sit well, and don’t have a fast-hit-and-crash effect on me. Strawberry, Raspberry, Mango, Lemonade, and Strawberry Lemonade are all ones I’ve enjoyed.

Hydration went really well, between carrying my water pack and a soft bottle in one of the pockets that held Skratch labs drink mix. This is definitely my go-to for any kind of electrolyte drink…about the only thing that tastes good when it gets lukewarm, and it’s really mild-flavored. Also not concocted in a chem lab. Has passed the approval test for both riding and running.

Misc Thoughts on What Went Right
I was really surprised at my fast recovery. I’ve felt far worse after shorter races than I did after this one, so obviously I didn’t over-do it, and went in with sufficient training. I even went to the gym the Tuesday after the race…not at all-out capacity and effort, but enough to engage in “active recovery.”

I ran with music. I have “meant to” in the past, and then would get to the point where I couldn’t mentally be bothered to deal with it, or I was going to “wait” until I hit the wall (uhhh, that *was* hitting the wall). I did my Mt Ord training run with it right fromthe start, realized just *how much* it helped. Music went on a couple miles in and stayed on the whole time.
However, I apparently need to get a new iPod. My old one has vanished into the ether (WTH? I have no idea how I managed that one. It’s highly aggravating, because it has to be around here somewhere, I just don’t know where and I’ve torn everything apart searching for it) so I was using my phone and the music I have stored on it. Downside? I don’t have as much music as I would like on it, in order to save space. Plus, having my earbuds attached made it that much more stuff I had to fumble with if I wanted to pull my phone out for photos, or when I took my pack off. First world runner problems.
Staying at the venue ahead of time was a really good idea. While it made for more work, the extra couple hours of sleep was justified. (That said, if I choose to do this again, I have an invitation from a friend who lives very near Lake Pleasant to stay at her place.)
I never went into quit mode. I slowed down, and I heartily bitched a few times, and there was much bad language to be had…but I never once seriously gave any thought to dropping. (Music also helped. If I’d start feeling too down I’d look for something really peppy and/or loud rock and that would lift my spirits and perk me up.)
Misc “Things to Work On/Change”

I can always do more hill training. I’m a flat-lander with limited access to the kind of true, sustained climbs encountered on this race. If I do this again, I will frequent Mt Ord and Thompson Peak numerous times. Hip flexors were definitely tight/sore during, although they recovered quickly.
Be more consistent in first half speed. My goal was to make it to mile 15 in the “normal start” time allowance of 3:30, and I did it in 3:35. 10 minutes faster than last time, but would still like to get a little more consistent on the sustained speed during the “easier” parts. (That said, I ultimately finished within 9 hours, so didn’t actually “need” that early start extra time on the back half, which meant my hill training was much stronger.)
I didn’t need to carry as much solid food with me as I did. Solids like granola bars/waffles held minimal appeal. Get more chia gels — they are almost always appealing in any weather, and are easy to eat.
If you’re planning on running with someone, discuss your race plan ahead of time — do you stay together the whole time? Do you split off at any point? Do you each “do your own thing?”
I still want to work on getting breathing under control. It was better this time, but I still feel like my lung capacity is compromised in some form or fashion. I’m hesitant to just grab the inhaler option if I don’t absolutely have to.
Went through way more electrolytes than I had planned, so I need to start carrying a “backup stash” of them in my pack. I didn’t run out but I only had one left.
Will I do Crown King again? Never say never. Now that I’ve done it, there’s a part of me that would like to improve on what I did.  Next year, though, I would like to tackle the Whiskey Basin run in Prescott — multiple distances offered, all held on the Prescott Circle Trail that forms a 55-mile loop around Prescott. (They offer an 88k, which is the full loop, and then shorter distance of 54k and 31k that have starting points along the trail, and all end up back at Watson Lake.) This year it was the weekend after CK, which would have just been too much back to back, so Whiskey Basin gets the priority nod next year.

Thanks for reading! Comments are always welcome!

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s