Race Report: Self-Transcendence 12 Hour

Self Transcendence 12 Hour

Writing this report is a bit of a daunting task. Not because it was a bad race – on the contrary, it was a very good race – but because it was my very first 12 Hour and because, a few days later, I’m still processing information, emotions, and lessons learned.

It’ll take a while, I think, for me to sort everything out. In the meantime, here’s a first take. (There may be followups. Just sayin’.)


Louis Riel Dome track

Photo by me

An indoor track, 400 meters per lap. Covered by a huge white translucent bubble, with big fans going all the time. A track surface made of a thin layer of rubber laid over concrete. Warm, still air. There were 16 other people running the 12 Hour, 10 people running the 6 Hour, and 44 running the 24 Hour. And there were a whole bunch of volunteers on hand to make sure our needs were met.

It was a pretty impressive setting, a pretty impressive event, and there were some very impressive people there.

Ottawa 12 Hour runners

Photo by Sri Chinmoy Marathon Team

Above is a photo of some of those people. This is the 12 Hour group. The third woman from the left in the front row, in the dark blue shirt, finished first, racking up 112.8K in 12 hours.The tall fellow in the back, in the yellow shirt, completed 102.2K. My friend Pierre D., standing to my right, completed 82.2K. I managed a paltry 75.15K. (I don’t do well with getting my picture taken, which may explain why my eyes are closed.)


Here’s a photo of me waving to my counter as I went past her, probably somewhere around the four hour mark. At the beginning of the race, every runner was assigned a counter, a real, live human being who, at the completion of every lap, made eye contact and called out the runner’s name. It was a wonderfully human way to make data collection happen. My counter was a young woman named Eugenie.

Saying hello

Photo by Sri Chinmoy Marathon Team

And this is me, at somewhere around the seven or eight hour mark. Still hanging in, but differently focused, and a bit slower.

Hot, sweaty, and a bit tired

Photo by Sri Chinmoy Marathon Team

It was warm inside the dome. The big fans you could always hear were there to keep the dome inflated; they did nothing to make the air move around. And, as luck would have it, this late September day in Ottawa was a hot and sunny one. So the temperature inside the dome stayed at a more or less constant 25C or so all day. I was hot, I was sweaty, and I was tired. But I was still truckin’.

It all ended well, though, and I was ready, willing, and able to receive my certificate and group photo at the awards ceremony. (Upright and smiling, right?) Each entrant got a cotton (i.e., non-tech) t-shirt, while each finisher got a certificate, photo, and medal (the medal’s coming in the mail, as the supplier didn’t get them to the organizers in time).

At the awards ceremony

Photo by Chloe Duschene

I could care less about the medal and the certificate. And I usually pitch race t-shirts straight into the recycling bin as soon as I get home. But this t-shirt is different. I really earned this one!


So, a great event, wonderful people, and an excellent race. But what worked? What didn’t? What did I learn? And where do I go from here?

What Worked

Barefoot: This race was barefoot bliss, with a track surface that was absolutely made for skin-to-ground contact. At the end of 12 hours, my feet were a little dirty, but felt great. No blisters, not even any hot spots, and no swelling. And, since running barefoot means better form and improved running economy, my legs were surprisingly fresh at the end of the race. Sure, my quads were a bit sore, and lower back was a bit tight, but a hot Epsom salts soak back at the hotel quickly dealt with those minor issues.

I really don’t understand why more people don’t run barefoot.

Fuel: Low-carb, high fat all the way. I started the race fasted (had a tin of sardines, a couple of hard-boiled eggs, and an espresso at about 7:00 the previous evening), and mostly followed my LCHF regime throughout the race.

I had a bowl of mashed avocados at about the six hour mark, munched on macadamia nuts or biltong every couple of hours, ate some chocolate (the good stuff – raw, Ecuadorian, and 89% cocoa) later on in the race, and drank some home-brew espresso at the six hour mark and again at the nine hour mark.

(I say “mostly followed” because, in the last couple of hours of the race, I got into the watermelon slices that were on offer at the aid station. “Lots of electrolytes,” said my friend Pierre, and, let’s face it, all I needed at that point was an excuse…)

Morton Stretch: I don’t stretch except during ultra races. Then, I do something called the Morton Stretch. It refreshes the legs nicely, and is which is simple, and quick. Highly recommended! In this race, I did a Morton Stretch once every couple of hours. It only took a couple of minutes, and I was soon on my way again.

People: The Self Transcendence was full of good people. Ultra runners tend to be a friendly and upbeat lot anyway, but the Self Transcendence crew were above and beyond that. I’ve never felt so welcome and so supported at any race anywhere. I want to run with them again! The volunteers were incredibly kind and helpful, and the counters did an amazing job of keeping track of us all.

What Needs Work

Guts: I’m a wussy boy. I tend to run out of steam – both physically and mentally, but especially mentally – at the end of long races. I really lost both focus and pace in the last couple of hours of this race, and simply didn’t dig deep enough to tough it up. The more I think about it, the more I wonder if this is what “self transcendence” is all about – the ability to let go of the tiredness, the pain, and the negativity, and go beyond that. I need to work a whole lot more on that aspect of my running.

Walking: I started walking too late in the race, and therefore ended up walking too much towards the end of it. I need to discipline myself to start walking earlier, to power walk when I do it, and to keep my walk breaks to a reasonable time and distance. I watched other folks doing it, and was impressed at how they integrated their walking breaks into their patterns of strong and steady running.

What Next?

I’m going to run the Kingston Self Transcendence 12 Hour next year.

Part of me wants to say I’ll give the 24 Hour event a try. But, to be honest, the thought just scares me breathless. When I walked away from the 12 Hour on Saturday night, tired but happy, I looked back over my shoulder at the people who were still running round and round that track, and would continue doing so through the night and into the morning. I’m not sure if I have the gumption for that.

But I will run the 12 Hour, and I’ll run farther next year than I did this year. Maybe I’ll even transcend myself.

Running Breakthroughs

Breakthrough

Over the past six years, I’ve experimented with and tweaked my running techniques. Most of the time, change has come incrementally. Sometimes, though, there have been significant breakthroughs.

Here are the three most important:

Barefoot

Running barefoot is the most significant thing I’ve done to change/improve my running, bar none.

My first barefoot run was in June of 2009. I’d been reading about barefoot running for a while, so decided that I’d give it a try. It felt better – much better – than I’d expected. So I just kept on going. My running changed completely because of that. I’m lighter, stronger, and quicker. Running barefoot means running with fewer injuries, so I’m able to train consistently. I feel whole and strong.

When footwear is a necessity (rough terrain, very long distances, or a combination of the two), I wear minimalist sandals. But I always get back to skin-to-ground as soon as I can.

LCHF

This comes a very close second to being barefoot.

Long story short… If you adopt a LCHF (low carb, high fat) lifestyle, and become keto-adapted, you’ve got the fuel you need (i.e., fat) in your body, and you don’t need anything else. In fact, it’s better to run this way, as it results in steady energy levels, with no insulin spikes, no bonking, and no hitting the wall.

The human body doesn’t need carbs at all. I’m much better off without them.

Cadence

Getting my cadence to the optimal turnover of 90 steps/minute (180 steps/minute if you count both feet) has made a huge difference in improving my running economy and enhancing my form. Barefoot running tends to have a higher cadence than when shod, so that’s been a help.

Once in a while, I use a metronome beat of 180 bpm on my iPod Shuffle to check my cadence and ensure that it’s where it should be.

My goal is to be able to hold a 180 bpm cadence over very long distances.

More?

There’ll doubtless be more breakthroughs. I think they’ll come in the course of doing distances over 100K and times over 12 hours.

Skateboard

FootBoard

I recently bought my first skateboard. I’ve always wanted one, but always found excuses for not getting one, as in “I won’t be able to do it,” “I don’t have the time to do it,” and “I’m too old for that sort of thing.”

Excuses don’t cut it anymore. In the end, I figured it was time to learn some new skills, so I took the plunge.

I’d really wanted a longboard, as I think they’re the most beautiful type of skateboard. But I was convinced by two of the staff at Zumiez, a local board shop, that a shorter, lighter, and wider board would be better. So I ended up with a Z Flex Street Rocket.

Street Rocket

The Street Rocket is described on the manufacturer’s site as “Low to the ground and built for speed, the Street Rocket has been the go to board from the ages… Quality, speed, and durability will take you back to the beginning where originality was everything.” (I love the way skateboarders talk.) I also bought a helmet and some cheap Converse sneaker knockoffs to go with the board.

So far, I’ve only had a couple of sessions on the board, on my driveway and on the street beyond it. It’s a scary experience – like slathering your feet with vaseline and stepping onto a sheet of ice. But it’ll come, I’m sure. Next step is to head over to the local schoolyard, where there’s more flat asphalt and no traffic. Eventually, I hope to try out the city’s skateboard park, which is highly-rated among local skateboarders.

As it turns out, my fondness for concrete and my new interest in photography has played out nicely in getting a bunch of images from the local city skatepark.

Skateboard bowl

By the way, the image at the top of the post is a hope for the future. To date, I’ve only seen one person riding barefoot on a skateboard – a tall, young guy on a longboard moving effortlessly along a neighbourhood street. Don’t know if I’ll ever get there – but I’m certainly going to try!

Sugoi Helium

Sugoi Helium

I recently bought a Sugoi Helium jacket. It replaces a couple of jackets I’ve had for a long time, neither of which meets my current needs.

The Helium’s perfect for me – lightweight (85gms/3 oz), wind- and water-resistant, and nicely fitted. Though pretty minimalist, it’s got the requisite reflective thingies, a couple of zippered pockets, and rolls up into a tidy, small package. It’ll serve me well for cool weather runs this fall, and will be ideal for the Race to the Stones 100K next summer, where the weather will be variable and, well… English.

(For a good summary of the Helium’s features, check out the short review of an older version of the jacket by Tom Caughlan for iRunFar here.)

I bought the Helium online from Running Free Canada. Not only was it on sale, Running Free’s excellent customer service made the transaction a pleasure. I recommend these folks highly!

Compression Kit

I’ve recently started wearing compression clothing on my runs. Never thought I’d see the day, to tell the truth. I’ve long been a “less is more” kind of guy – my usual kit has been just a pair of old school side-split shorts and minimalist sandals.

Why such a dramatic turnaround? Because compression kit works for me, that’s why.

The theory behind compression clothing, in a nutshell, is that it optimizes bloodflow, thereby improving performance, enhancing stamina, and speeding recovery. Proving that it actually works is very much under discussion, though. Folks who like compression garments won’t run without them. Folks who dislike them say they’re more about fashion than fact.

That said, my research turned up this study (among others) in favour of compression clothing. (The journey to a decision also involved anti-anxiety garments for dogs and my Asperger’s Syndrome. But that’s a story for another post.) So I decided I’d give them a try.

I’m pleased to say they work for me. They work very well, in fact. I now own two Under Armour compression shirts (one long-sleeve, one short-sleeve) and a pair of 2XU compression shorts.

Long story short… I run better when wearing my new compression kit. Form is better, pace is better, and recovery is better. The shirts seem to enhance better arm swing, and the shorts allow for better hip extension and flexion. I’m better able to hold my core firmly and strongly.

A couple of added benefits are: 1/ Compression clothing keeps me cooler on a hot day. It spreads out the sweat, which then evaporates more efficiently. 2/ Because compression garments move less against the skin than loose clothing, chafing is reduced or eliminated. No more BodyGlide. No more nipple tape. That makes them a very good thing.

A note of caution: If you’re self-conscious about your body image, you may not want to go the compression route. Compression garments are, by definition, tight. I’m reasonably lean (142 lbs/64.4 kgs on a 5’7″/170cm frame), but I felt like a sausage in a too-small casing the first time I put on a compression shirt. It didn’t take long to get used to it, though.

For me, it’s all good. Highly recommended, if you’re willing to try something new.

Bucket List

Once in while, I like to make a list of races I’d like to run. Not saying I’ll get to all of them, but it’s nice to keep them in mind. Here’s my current bucket list:

Race to the Stones

A 100K ultra along The Ridgeway, a 5,000 year old path in the UK. The course passes Iron Age forts and ancient burial chambers, crosses the Thames and the Salisbury Plain, and finishes at the 3,000-year-old stone circle at Avebury.

I plan to run The Race to the Stones in July of 2015.

Two Oceans Marathon

Billed as “the world’s most beautiful marathon,” this is actually an ultra, not a marathon. It takes place in Cape Town, South Africa, and runs 56K from the Indian Ocean to the Atlantic Ocean.

I was born in South Africa, so doing Two Oceans would be a kind of homecoming for me.

Ultra-Trail Harricana

Back to Canada, in Quebec’s Charlevoix region – remote and wild, with rolling terrain, fjords, and wide bays. The Harricana 65K is a true wilderness ultra, featuring 1,800 meters of elevation gain.

This would be my first wilderness ultra.

Lesotho Ultra Trail

Lesotho is a small, mountainous country, completely surrounded by South Africa. Over 80% of Lesotho lies above 1,800m (5,906 ft). The Lesotho Ultra Trail is only 50K in length, but is a Skyrunning Ultra, featuring 2621m of vertical ascent and 2437m of vertical descent. The course consists of dirt roads, jeep tracks, rocky trails (the greater part of the course) and short sections of open grass. Stream crossings and loose rock are also featured.

This one’s The Big Dream.

Coming Up: ENDURrun 30K

ENDURrun 2014

Yes, you read the above dates correctly. The ENDURrun International is a 160K, 8-day, 7-stage event that takes place in Waterloo, Ontario.

Distances range from 10 km to the marathon, on both roads and trails. Runners can participate in the Ultimate category (all seven stages), the Sport category (the last three stages, comprising a 25.6K trail run, a 10K time trial, and a marathon), and the Guest category (any one of the stages). Seven-person relays are also an option.

This year, I’ve chosen to enter as a Guest (though I can see a future attempt in either the Sport or Ultimate categories). On August 12, I’ll run Stage 3 of the ENDURrun, which is a multi-loop 30K cross-country course. According to the event website, it comprises mostly grass and wood chip paths, mostly through forest trails. It sounds interesting and fun, and will give me a chance to suss out the organization and locale a bit.

ENDURrun Stage 3

Looks like I’ll be putting in some trail and hill training in the next few weeks!