Ultra Kraut Running

The 2023 Prairie Spirit Trail 100 Miler would be my 14th state with a 100 mile race finish and my 31st 100 mile finish in total. Please visit my YouTube channel to watch the full race video here. 

I made the11 hour drive to Ottawa, Kansas just south of Kansas City, the site of the race start and finish for this 100 miler that takes runners from Ottawa to Iola and back along a 50-mile rails-to-trails trail. This race would be a challenge of a different kind for me as I am generally attracted to mountain races that give runners plenty of excuses to take walk breaks. Not so in the race that was entirely runnable. I needed to make sure to account for regular walk breaks to prevent an early demise. I decided to take a structured run/walk approach, originally thought up by US marathoner and coach Jeff Galloway to give marathoners a method that would allow them to not only finish their marathon races but to do so in times faster than they thought they could had they run the entire distance. This approach suggests that runners are able to maintain a higher overall pace and expend less effort by taking regular walk breaks. 

Trail and ultrarunners usually take unscheduled walk breaks whenever they encounter a hill too steep to run in order to preserve energy, which is quite similar to the run/walk method, but with one key difference. The Hejj Galloway method is extremely structured, while ultrarunners take walk breaks whenever the terrain dictates.

With this race, that would not suffice as there were zero hills. I decided on an 8 minute run/2 minute walk strategy and to follow it from start to finish. This would be as much mental as physical. Based on my pace estimates, this would get me to the finish line in just over 20 hours and 30 minutes, notwithstanding any aid station stops. 

Luckily, the race organization provided dry camping in a field just outside race headquarters at the start/finish line, so I could sleep in and basically tumble out of my van to the start line. I did into my buddy Walt and we briefly chatted about our plans for the next day as well as our lottery selections in the Tor des Geants 330K in Italy. 

The 6 AM race start required that I carried a headtorch from the start as it would still be dark for close to an hour. This meant I didn't need to pack one in a drop bag. The race allowed quite a few drop bags, but I was determined to only use one larger one with an extra pair of shoes along with some dry layers of clothing if needed. For my other drop bags, I merely used small zip lock bags to hold gels and drink mix that would get me to the next aid station.

Once the race got underway, I settled into my 8/2 run/walk routine. As the race field was rather small, I lost sight of most runners within the first 10K. I felt good with zero issues and the temps and weather were cooperating, nicely.

The biggest challenge for the day would be to stay mentally engaged. I figured I may need to use music to not stay present considering I would basically run 100 flat miles on a fairly straight 50 miles out & back. Surprisingly, keeping an eye and ear on my interval reminders kept me engaged. My overall pace stayed consistent until the second half of the race when I needed to take extra time at a couple of the aid stations in order to catch up on my calories. An unexpected shower made sure I kept moving to keep from getting cold.

I felt like I was slowing down even though I stayed on my run/walk schedule, but I did not let that deter me. I was determined not to walk it in, even though I had plenty of time to finish and my mind tried to convince me that a few hours' difference in my finishing time wouldn't matter. I realized that I was running in the top 5, so I didn't want to drop off my pace too much. At this point, these little challenges to myself are what keep me going. The mind can be a funny thing.

When I finally made it across the finish line after a half-mile sprint thinking I was being chased by another runner (it was actually a street light that I mistook for a headlamp), I was happy to see my finish time, which was under 24 hours (A goal) and just 40 minutes off my predicted finishing time. An all-around good day with only minor issues. Oh yeah, for the first time in more than 10 years, I wore shoes other than Altra. I ran the entire race in a brand-new pair of Hoka Cliftons and only came away with one lost toenail and one little blister. I used my UltrAspire Zygos 5.0 race vest to carry nutrition (Spring Energy Gels and Nuun Electrolytes) along with a windbreaker, gloves, and an extra buff. I also carried my phone and GoPro.

Finally, thanks to an amazing group of volunteers and a race director who did not skimp on the finisher medals, awarding sub 24 hour finishers the biggest buckles I had ever received or even seen, larger than the Cruel Jewel 100 buckle.

The Black Canyon 100K has been on my bucket list for a couple of years now, so I decided to go for it. This would be my first ultra in Arizona and since it takes place in February, I would avoid that challenging desert heat...or so I thought. I arrived at the Rock Springs Cafe in Black Canyon City, AZ on Friday morning. The cafe was the location of the race packet pickup and race expo. If you prefer a race video, please heads on over to my YouTube channel for a full video race recap.

My good buddy Nick and his friend Ted from Atlanta had also signed up for this event, which is one of the largest ultras in the country. The 100K distance features three waves with 300+ runners each for a total of nearly 1000 starters. While it is a net downhill point to point course, it is by no means an easy race. It's not the just over 6000' of elevation gain that challenge runners, but rather the technical terrain and fully exposed course for the entire 62 miles that makes this course deceivingly difficult. Thankfully, I had no time goals other than to enjoy the journey and earn another bucket list race finish.

Race packet pickup was a fairly efficient process and though the lines were long, runners were moved through very quickly, so there was plenty of time for me to explore the expo and spend a few bucks on Black Canyon race swag. After a quick stop at the famous pie shop, Nick, Ted and I parted ways and while they headed to a hotel in Phoenix, I drove to the Bumble Bee Ranch that along with hosting one of the major Black Canyon Ultra aid stations also offered runners very cheap camping for race weekend. It was still the afternoon when I arrived at my campsite at the ranch, so plenty of time to freshen up, lay out my race kit and fix a quick and simple pre-race dinner.

Although runners had to utilize a race shuttle to be taken to the race start, I was still able to "sleep in". My alarm went off at 4;30AM and shortly after 5AM I was on the road to the the race shuttle pickup location at a large outlet mall just north of Phoenix. From here, runners would be taken to the race start at Mayer High School in Spring Valley for the three wave race start at 7AM, 7:30AM and 8AM, respectively.

Nick, Ted and I managed to board the same shuttle as we also happened to be in the same wave 2. After some slight delays, we finally made it to the race start location. We had just 2 minutes after arriving and dropping off our finish line drop bags before the start signal for wave 2 was given. It was a beautiful but crisp morning in Arizona with race start temperatures even lower than in Phoenix proper due to Spring Valley's higher altitude location at around 4,000 feet. Our wave started on time and while some runners struggled to make it to the start line on time, none of them were at a disadvantage as both the start and finish times for each runner relied on chip times rather than gun time.

Nick, Ted and I lined up somewhere in the middle of our wave and I settled into a very easy pace once we took off. I had finally come off yet another bout with COVID just a week prior to the race and new to finish was to win. My goal was to conserve energy for the later and more challenging stage of this race. The Black Canyon race course is very fast for the first 25 miles with the most challenging terrain featured on the second half of the course. 

Full disclosure, one drawback of an ultra with nearly 1000 runners on mostly single track trail is the extensive conga lines that would form in the process. Of course, this is only a factor for runners like myself, who didn't take off in a full sprint from the start:-) Nick and I would run together for much of the early miles before I would eventually lose track of him. Ted had taken off at a faster pace than both of us and I would not see him again until mile 20 at Bumble Bee Aid station. We would see each other a couple more times before i lost track of him again.

I felt great for the first 20 miles, moving well and not having any issues whatsoever. I rolled through the first aid station Antelope Mesa at mile 8 without stopping as I carried enough fluids and nutrition for the early miles. 13 mile in, at the Hidden Treasure aid station I finally refilled my bottles and ate some watermelon. I continued to roll as we still had some nice downhill sections ahead before making it to mile 20 at Bumble Bee Ranch. I arrived at Bumble Bee still feeling great. However, as soon as I left the aid station, my stomach turned south. 

Initially, I suspected it was something I drank at the aid station, but I realized that it would be impossible for my system to be affected that quickly. I'm still not sure what caused it, but it was the first time in more than 10 years that I had to deal with any severe stomach issues. Unfortunately, this issue did not resolve itself and by the time I arrived at the Black Canyon City aid station at mile 37, I required a stop at the portajohn. While the medical staff at this aid station did not have any Imodium to help me remedy my "situation", a fellow runner and good samaritan was kind enough to help me out. 

Nick had caught up to me again on the last climb leading into the Black Canyon City aid station and he was kind enough to wait on me while i addressed my issues. We headed back out together, refocussed and determined to get our finisher awards. At this point, Nock had far more energy than I did, so I was happy to have him lead the way. He kept us moving at a solid pace that I would otherwise not have maintained. By mile 50, darkness had fallen and as we arrived at the Table Mesa aid station, we finally saw Ted again. He had had his own struggles with his stomach and nausea. After we filled our bellies to get ready for the longest stretch between aid stations, we left Table Mesa together to tackle the final half marathon distance.

We continued to make good progress as Nick continues tos et the pace. In fact, Ted and I had to call him back a few times as he was more than capable of dropping us at this point. Nick kept us honest and we even managed to pass more than just a few people over these final miles. Rolling into Doe Spring aid station at mile 59, I finally felt much better. Great timing, too, as Nick was finally starting the fade a little bit. It was finally time for me to set the pace for a bit to take us hoke for the last 5k. Ted took some extra time here to let his stomach settle, while Nick and I continued in an effort not to get too cold from standing still in the cool evening air. 

I could hear the noise of the finish line in the distance and I had to hold Nick back from an all out sprint to get done. When I finally crossed the finish line of the Black Canyon 100K, I was both relieved and excited to have finished this deceivingly difficult 100K. It wasn't one of my better performances by any means, but i certainly enjoyed it much more than some other faster events of mine.

My sincere thanks to the entire Aravaipa crew, from the race director to the team of volunteers, for making this such a memorable, scenic and well organized experience for all runners. I can't wait to toe the line at another Aravaipa event.

After dinner at a local plant based restaurant I headed back to my AirBnB before packing my race pack and laying out my running kit for the next day. It would be an early morning with a race shuttle to the start and I wanted to get as much sleep as possible.

My alarm was scheduled to go off at 4AM, but by 3:30AM I was up and getting ready to go with enough time to stop for a cup of coffee along the way. RD Sean Blanton had arranged for 3 travel coaches to pick us up at the 100/50 mile finish line and to shuttle us to the race start at a trailhead at Little Big Econ State Forest.

Runners gathered at a large clearing at the trailhead and RD Sean shared last minute instructions before sending us off with a short countdown and leading us across the field and onto single track trail. The race had officially begun.

On the shuttle ride to the start, I sat next to Jason Brock and we reminisced about the Shippey 100 Miler in Missouri we had just run 3 weeks earlier. We both didn't quite have the performances we had wished for, so we decided to take it easy early on in the Forgotten Florida 100 to ensure we'd have some legs left for a push later in the race. The Forgotten Florida 100 is a nearly pancake flat course, so it is imperative to insert regular walk breaks to preserve your energy. Jason and I ended up running and suffering the entire race together. This was only the second time ever I had managed to run an entire 100 mile distance with another runner. The first time was the 2011 Rocky Raccoon 100, my first 100 mile finish, where my buddy Richard Trice was nice enough top drag my battered body around the remaining two 20 mile loops after a furious first 60 miles. I would eventually learn to start slower, well, sometimes anyway.

As we covered the first few miles of the race, I was struck by the unusual terrain. Palm trees and lush green forests all around us. Lots of palm trees...and weeping willows. It was magical. Being used to do mostly mountain ultras, this was an entirely new experience. 

But it wasn't all rainbows and sunshine. There were some water crossings and mud, lots of shoe sucking mud. Aptly named sections like "Devil's Swamp" made progress particularly slow and difficult in some places. For the most part, however, the terrain was both stunning and runnable. 

The first 50 miles consisted of a point to point course that did feature a couple of loops and an out & back section before taking runners to the halfway point and finish line for the 50 milers. The second half of the course was an out & back with a small lollipop loop on the out section.

Jason and I stuck to our plan to start slow. This definitely preserved my energy levels, but unfortunately, it did not prevent my "demise". While Jason struggled a bit with the unexpected heat of the day, I fared a bit better, until nightfall, that is. My feet had begun to deteriorate after mile 40, causing me to make a shoe, sock and gaiter change at mile 50. While that alleviated the issues, it did not eliminate them. After a couple more water crossings, the trench foot caused by my constantly wet feet had created severe hotspots under both feet. In fact, they were so bad I was certain they were full blown blisters. This caused me to walk a lot more than intended, a whole lot more. Unfortunately, these excessive walk stretches caused other issues. Eventually, I came to the realization that running hurt less than walking, so when the new day finally broke, I had some renewed energy to finish out this adventure.  

The expected sub 24 hour finish had long gone out the window, but Jason and I agreed that we should at least attempt to limit our time "out there" as much as possible. So we decided to get to the finish in under 27 hours. We had over 80 miles under our belt and after barely running what was clearly runnable terrain during the night, it was time for me to get my @$$ moving. The night section contained a very runnable 15 mile section where I could barely muster a shuffle. When I say runnable, I mean a packed down dirt road that was so even and flat in fact that we were able to turn off our headlamps and run my the full moonlight alone.

As Jason and I covered the final 15 miles to the finish, it became clear that we would make it. The stoke level was high, but the energy levels were low:-) One final turn off the single track trail and onto the double track WMA dirt road and we had just a short 1.5 miles to go, giving us time to reminisce about the race that was. We crossed the finish line in 26 hours 47 minutes and 57 seconds. After a couple of high fives and collecting my buckle, it as time to leave for a hot shower and a nap. 

Thanks to RD Sean for creating such a scenic course and thanks to the crew of volunteers that provided all the support a runner could wish for, especially us solo runners without crew. Thank you!