Running Down A Dream: 48 Hours in the Dome-August 4th-6th, 2015

I’ve never made my goals a secret.  I know that some people like to keep their goals to themselves, but I don’t mind putting mine out there.  I feel that there is more pressure to accomplish goals that I make public.  Plus, by saying my goals aloud, I feel more committed to them and saying my goals aloud helps me to BELIEVE!  I have a few LIFETIME RUNNING GOALS, which are stated on my blog. The biggest one was to set an American Record (AR).  I looked at ultra AR’s and believed it might be possible in the 48 hour.  The AR for 48 was 234.811 miles held by Sue Ellen Trapp from 1997.  I always seem to do better the further I go.  So, I pitched the idea to try the distance/time (one time only) to my hubby.  He graciously agreed to crew and help support my crazy dream :)   Months after committing to the event, Joe Fejes informed me that the Indoor World Track Record was 231.408.  Holy crap, I thought!  If I run 235, I’d have an American Record and an Indoor World Track record!!  Wow, if I didn’t already have enough motivation...that was it!!  A TWO-FOR-ONE :)

People asked me what I was shooting for in terms of mileage at the Dome.  I stated my that I wanted run 135 the first 24 hours and run 100 miles the second 24-hours.  It wasn’t originally how I planned it (130/105 was the original plan).  I upped the first days mileage after I found out the 2014 24-Hour World Championships in Taiwan were cancelled and my qualifying spot from 2013 would be too old to count.  I found out that my 24 hour split would count as a qualifying mark.  I knew that there were women with marks of 133.4, 132.65, 131.56, and others in the 120‘s.  In order to re-qualify for the US Team/24-hour World Championship in Torino in April 2015, I wouldn’t feel safe unless I bested the top mark.  So, 135 was the new goal for Day 1.    

Prior to the Dome, I consulted Joe Fejes on training and running a 48 hour.  I have done 24 hours twice and have been out longer than 24 hours on 3-100 mile trail races, but 48 hours seemed daunting.  I don’t even think I have the 24 hour race figured out, as I have gone out too hard and died in both of the 24’s I have done.  I knew I would have to run as sloooowww as I could to not blow up at the end.  I was relieved that Joe doesn’t go crazy with mileage and can still manage to run 48, 72, 6-days, etc.  I work, have a family, and don’t have time to log insane mileage.  I built my training plan up to a 90 mile week at the highest.  My training went well, but I started to feel a little tired around the 4th of July, when I raced a 10K, and followed it up with 22 more miles after the race.  For the next 2 weeks, I cut my mileage down a little, and made sure to sleep a little more.  By the end of July, I felt good...I felt ready.  I had a lot of positive talk in my head.  

The Dome on Sunday, August 3rd

On Sunday, the day prior to the race, there was a Dome familiarization meeting so that you could check out the set-up in advance.  Afterwards, was a meet and greet.  Holy cow!  This race was a veritable “who’s who” in Ultrarunning.  Valmir Nunes (former 100k WR holder in 6:18!!), Joe Fejes, Phil McCarthy, John Geesler, Roy Pirrung, Martin Fryer,  Connie Gardner, Frank Bozniack, Zach Bitter, Rimantas Jakelaitis, Liz Bauer, and Jennifer Aradi...to name a few.  I was sooo excited to meet sooo many cool athletes!  It would be awesome to watch the race unfold.

48 Record Holders: Valmir Nunes, Roy Pirrung, Phil McCarthy, Me, Martin Fryer, John Geezler

Monday morning, I woke up, ate my new yummy chocolate chip bagel that I fell in love with since arriving in Alaska.  We got to the Dome about an hour before 9:00am (race time) to get my chip and check-in.  All of us were ready to go, when Zane (the RD), came over and said there would be an hour delay, as they were having problems with the timing system.  I was proud of myself, because I normally get stressed on days where I have big race goals and things don’t start off well.  Instead, I simply laid on my blow-up mattress, closed my eyes and tried to relax.  We were now thinking it would start at 10:00am, but at 9:45, Zane said they still weren’t ready and they would notify us at least 15 min prior as to when it would start.  Still, I stayed calm and rested...who am I?  I’m normally a spaz on race day.  At 10:35am, he told us it would start at 11:00am.  Ok.  Great.  Now what?  I ate 2 hours before the race like usual, and took my pre-race supplements an hour before.  It had been 4 hours...what do I do?  I hadn’t run, but I probably should eat something, I thought.  I perused the table and thought, gels are safe...Nah, I will eat enough of those.  Never having had a pop-tart in an ultra, I decided Cherry Pop-tarts looked yummy...the Keith Straw method...eat whatever looks good and your hand grabs...so, like a hand on a Ouija board, I reached over and grabbed a  pop-tart. 

11:00am the race started!  Yes!  We were off!  I knew that it would be hard to run as slow as I needed to run.  My first splits were all around 2:15-2:20 (1.028 mile/4 laps) ~ high 8”s, low 9‘s for the first marathon.  I kept trying to slow down, but couldn’t run slower comfortably.  A guy named Hung, decided to run with me.  We ran for the first 6 hours-ish together.  I enjoyed the company, and we laughed about him “stalking” me, since he always ran behind me.  Zach Bitter was flying around the track at sub 3 marathon pace.  He was fun to watch and super nice.  I had fun calculating how many laps I could get done before he would pass me again.  The first 6 hours went well without major issues.  I ran 38.036 with one potty stop and a shoe change at 6-hours. I knew the key to my 48-hour success would be keeping my feet healthy.  I still have some trouble with blisters in long ultras and the track was hard...someone mentioned it was concrete with textured paint on top.  It didn’t feel spongy like a newer high school track, but then I train mostly on asphalt, so no biggie.

Zach Bitter and the Jester-Ed Ettinghausen

K-G, me, Hung in the early hours

12 hours in, 2 more shoe changes and 2 more pit stops.  I was still rolling and had now clocked 74.787 miles...eee...I needed to slow down.  I was consuming a gel every 30 minutes and drinking water as a gel chaser.  Every 3 hours, I was taking Fizz in my water to get some electrolytes.

The next 6 hours was uneventful in a good way.  I hit 100 miles at 16:30.  I had been taking tylenol for a nagging headache that I had since I woke up that morning.  I had switched bras wondering if it was the straps, but nothing was helping.  So, I took my ponytail holder out and ran with my hair down.  Several people commented that I was now sporting my “sexy Traci look”.  I guess we all have low standards of sexy in an ultra on an indoor track :)  Thankfully, the tylenol, and my free-flowing hair did the trick.  My headache went away.  

From 18-24 hours, I struggled a bunch.  I was popping Immodium like candy to no avail.  Stopping for frequent pit stops, and walking on occasion.  I was still eating fine, but just was mentally in a funk and my potty stops weren’t helping my mojo.  I had 2 laps that were super long: a 23 minute lap and a 30 minute lap.  I know that one of the long lap splits was switching back to the type of bra I started in because it is the only one that doesn’t eat all the skin off my chest.  I know I had potty stops, shoe changes, pop tart consumption, and an ipod change.  Neither my husband or I know what the other stop was for.  Neither of us think that I laid down until after 24 hours, but we aren’t sure.  

I needed mental inspiration in the 18-24 hour window.  My husband told me to just focus on getting my qualifying miles in and to get to 24 hours.  It helped to think of it that way...break it down to the first goal.  Three of my best friends wrote me some notes to help me mentally if I hit a low.  I told my husband I needed a letter.  He randomly grabbed one, and I read a note from my friend Tom who told me I couldn’t look at it until at least 30 hours into the race.  Oh well, I thought...I need it now.  Tom’s letter said: think about your arms...are they still working...good.  Think about your legs...are they still working...good. Basically if my feet/hands/legs were still working, then keep going.  It helped for a bit.  There was nothing physically wrong with me except sore feet, blisters, and diarrhea...Ok...that’s nothing new for me in an ultra...shut your pie hole and run.  

Inspiration from kids-handslapping :)

An hour or so later, I needed more inspiration.  I asked for another letter.  My husband gave me Troy’s.  Troy and I have similar personalities and he paced me through the Grand Slam.  He knows what to say that hits home, so I was anxious to read it.  He said many things that were helpful, but what hit home was: 

-NO room for emotions! Run steady. RUN SMART!!!

-Relentless forward progress. 

-Shut down any negative thoughts! If you're not happy figure out why. You own the race. -Back off your pace and figure why you aren't happy! You HOLD THE CONTROL! Take back the control!  Remember that a lot of times negative thinking during a race is from low sugar or pushing tooooo hard. Just back off a few minutes and recover, get in food. 

-Remember its supposed to be fun! The pain will be worth it!

I got through the low!  Phew!  By the end of the 24 hours, I was at 135.182.  I had run 60.395 miles the 2nd half of 24 hours.  

At this point, we had decided that I would stop and have my blisters tended to, dry my feet, change whatever clothes I wanted and take a nap.  I probably laid down for 30 minutes of my hour break and slept about 15.  It felt good in the Dome, until you stopped.  Then, I got cold super fast.  I put on a short sleeve and long sleeve pullover and laid on the inflatable mattress.  The blanket we brought was thin, so I had a hard time relaxing, because I was shivering and my legs were throbbing.  But, after an hour (25 hours elapsed), my husband woke me and told me it was time to get going again.  Wow...help me up, please.  My legs felt awful.  I couldn’t get up by myself.  How am I supposed to run, I thought.  I started walking.  After 2 laps, I went from wondering if I could move to walking to shuffling to back in the rhythm of 2:35-2:50/lap.  Weird.  I never thought you could feel so crappy and just will your body to go and it would!

I ran for about 4-1/2 hours (29-1/2 hours elapsed) and started feeling dizzy.  My husband said to lie down for 10 minutes.  It helped!  But an hour and a half later (31 hours elapsed), I felt dizzy again.  I laid down for another 10 minutes.  I was back up, alternating between running and walking an occasional lap.  But two hours later (33 hours elapsed), I started feeling dizzy again.  My husband starting spewing some metaphor at me: “it’s like your pushing a car.”  “The car needs gas, and then it can run again.”  What?!  Like 33 hours into an ultra, I can translate metaphors.  I said what are you talking about.  He said he had talked to Joe Fejes (or Rich-his crew), my friends Troy and Jeff, and everyone thought I was dizzy from not sleeping.  He said sleep for 30 minutes, but then you will have to get up and run!  I said OK.  My 30 minute break turned into a 50 minute lap, as I asked to sleep 5 more minutes two more times.  I probably slept 15-20 minutes.  I got up and felt horrible...worse than ever!  My husband, Mike had done the math.  If I started running at 8:30pm, I would need to average 13:27 to get to 235 miles.  I could hardly move.  Mike told me to get walking...he said we came to Alaska to do this.  If I wanted it, now was the time.  I got the message.

Best Crew Ever, Mike Falbo!!!

I started walking, but was now stressed.  I know that 13:27 was not a hard pace, but I had been dizzy, been in the bathroom a million times...if that continued I would have to run a lot faster.  I was whining/boo-hooing/doubting myself aloud to my friend Jennifer Aradi who was doing the 6 day.  She said awesome things... “We always hit lows in ultras.  They pass...You can do this...walk with me.”  I walked a lap with her, feeling a bit better, but still mad at my husband for “making me lie down” and losing 40 minutes of time.  I had started shuffling and boo-hooed to Joe Fejes.  He said I was doing well, and it was good for my first time at 48 hours.  I could be 2nd or 3rd on the all time list and could give it another attempt in the future.  Hell no, I thought.  I told my husband that this was a one time try at this distance/time.  That got me going.  It had been about 15 minutes since I had gotten up from my last nap and all of the sudden, I was running between 2:40-2:55/lap.  I felt good again.  Uber weird!


I hit 182.12 with 12 hours left to go.  I had run just 47.03 miles in the 3rd, 12 hour block.  I needed 100 miles on Day 2.  I needed to negative split the 2nd day.  I was a little worried, but with more motivation from Jennifer, Joe, and another letter from my friend Jeff...I was positive and rolling.  

Jennifer Aradi & I

Joe Fejes, Valmir Nunes, & I

Amazingly, from 8:45pm on Day 2 until 10:15am, I ran every lap between 2:40-3:00 (257 laps), with the exception of 19 laps that were 4-6 minutes for either shoe changes or potty stops.  Crazy.  Around 9 hours to go, I was doing math.  I knew that 4 laps was a little over a mile and if I ran sub 3 laps, I would do a sub 12 mile.  That was my focus.  Just come through every lap under 3 minutes.  I calculated that 12 minute miles were 5 miles/hour and that I would hit the American Record with and hour and 20 minute buffer.    I smiled proudly that I could still do math at this point (I know it’s easy math, but still).  My plan was to “run” until I got to 235 and then walk the rest of the time.  It helped me mentally to know I wouldn’t have to run the entire time.

There were 2 huge digital clocks on each side of the Dome.  I would look at them and tell myself to just run the entire time to the next hour...no walking!  I repeated that hour after hour.  I felt surprisingly good. I was singing quietly aloud (sorry everyone) at times with my ipod.  I was happy.  What the heck?  Oh well...go with it.  I was smelling the barn, but didn’t want to count my chickens...just keep this pace and keep eating and drinking.  Time ticked away.  I kept rolling.  As I got closer to the records, the timers informed the runners that I was getting close to breaking records.  They also informed me that I had extra time (which I had already calculated), and that I needed to “run” to get at least 240.  I said “why?”  They said that 240 miles would give me the 2nd best mark ever by a woman in the 48 hour event.  There were several women who had run 239, and they thought I should get to 240 miles.  It took me several laps to get my head around running for another hour than planned...After all, walking after 235 miles, had just kept me going for the last 9-10 hours.  Everyone was super nice and encouraging!!  When I hit the records, the timers and some of the runners stopped around the timing mat to cheer as I passed the marks.  I surpassed the indoor track world record of 231.403 at 46:08:05, and the previous american record of 234.811 at 46:46:23.  

It was super emotional for me, as I took down the records.  I had Katy Perry’s “Roar” playing over and over on my ipod, as I ran (see note at the end).  When they announced the records as I passed, I started to get choked up and started to get teary-eyed.  I almost started crying, but told myself to stuff it back down.  I knew if I started bawling, I wouldn’t be able to breathe, which would affect my running.  Not the time for emotions, I told myself.  I gave a bit of a fist pump when I got the American Record.  I was soooo excited.  I was having a fantastic, dream come true, race.  

At some point after the records, the timers told everyone to get out of lane one so that I could accrue as much mileage as possible.  I apologized to many, telling them it was fine if they stayed in lane one.  After all, why is my race more important than someone’s six day race?  Many obliged the timers, and were happy to move out to lane two for the last 45 minutes to an hour.  I felt like I had been starting to list to the right for the last hour (although, my Physical Therapist who was watching the live feed said I had started listing Tuesday night).  Unfortunately, an hour before my race ended, we changed directions on the track, running right turns again. 

I picked up the pace with about 45 minutes to go, upping my pace to 2:20, then 2:17.  It felt awesome to pick it up from the 2:55-3:00 range.  But, after 2 laps, I thought...Crap, I can’t hold this for 45 minutes...slow it down.  I settled into a 9:15 average pace for the next 2 miles.  I hit 240.037 miles with 21.5 minutes to go.  The timers cheered me on to go as fast as possible and pad the record as much as I could.  I said I would go for 8 more laps/2 more miles.   I picked it up more, wanting to be done.  I ran an 8:34 mile, then an 8:06 mile (the fastest mile I had run the entire 48 hours) for the last mile.  I almost fell into the inside of the track on the last lap.  I was listing more to the right, and leaning forward horribly, my body losing control from fatigue.  I basically felt like I was a cartoon character, just moving my legs as fast as possible under me to keep up with my body for the last 2 miles to keep upright.  I finished 2 more miles and fell into my husband’s arms.  Several people were cheering for me to go one more lap to get to 390k, but I was worried about falling and was spent.  They told me I still had 4 minutes and could practically walk it.  I felt guilty, and broke down to tears...I couldn’t go anymore...I didn’t have any more.  At that point, my husband said, “she is done.”  No one pushed me to go any more.  My wonderful husband, protector, and crew, helped lower me to the ground, and later scoop me up with the help of Mike Dobies to a high jump pad where I recovered after the race.  

Mike Falbo & Mike Dobies helping me to the high jump pad

Thanks to everyone who organized the event and helped me through my 48-hour journey (Joe, Zane, Collette, Rich, Valmir, & Jennifer...just to name a few).  However, I could NOT have done this without the support of my husband, Mike Falbo who crewed me the entire 48, putting up with my crap, giving me nudges to get my butt moving at times, and keeping me grounded when I had negative thoughts.  Remember, I like apple and watermelon :)

Zane, the fantastic RD

Katy Perry note:  I took my daughter to the concert to celebrate her good grades her junior year on 8/16/14.  As Katy Perry opened up her concert with "Roar", I started tearing up, but couldn't understand why.  I mean, I like Katy Perry a lot, but not enough to cry about.  I successfully wiped my tears away without my daughter seeing (I didn't want her to think I was crazier than she already thinks I am).It didn't occur to me until the next day that I was crying because the song was playing when I set the records.  Crazy how something such as a song or smell can bring emotions forth :)

Kettle Moraine 100: Running on Unrecovered Legs

Kettle Moraine 100 wasn’t on my radar for the year. My original plan was to run at the 24-Hour World Championships in Czech Republic June 21-22. When it was cancelled, I looked for a substitute race and decided on Kettle. I have always wanted to run it, but it was only 3 weeks after the Keys 100. This was to be my 3rd 100 miler since Umstead in early April. I learned WHAT NOT TO DO with quick turnarounds between 100‘s during the Grand Slam of Ultrarunning last year. My Slam downfall, was not resting enough between Slam races. I found out my body likes rest after a long race. So, this year, my new regimen is to take a week off after a 100 miler.

I went into Kettle with optimism, questionable legs, and the following goals: 

1. Run 18:11 (the course record is 18:12 from 1998).  
2. Win (people say it’s not all about placement, but I PR’d at Umstead and the Keys and got my butt handed to me by 2 phenomenal runners, ending with 2nd place both races).  I WANTED that HUGE Copper Kettle!!  It’s super cool!
3. Run 20:25 (the master’s course record is 20:26 from 2009)
4. Not to get lost. I read the course description and have heard others have gotten lost in the past. I hate getting lost. I got lost for over an hour at Wasatch last year and it totally brought me down mentally.
5. Run Smart and Run Happy.

I was hoping to get in Friday to pick up my packet and find the start line. It’s always good to know where you are going on race day. However, my daughter made it to the state track meet in Indiana with her 4x800 team!! I was so excited for her and her teammates. Unfortunately, my pre-race plans had to change, as my daughter’s race started at 4:15pm in Bloomington, IN on Friday (6 hour drive from the Kettle start). I wouldn’t miss her race! We drove up and watched her team smash the school record for the 3rd time this year and finish 19th in the state (they were ranked 26th coming in). This meant a long drive starting at 5pm-ish with a quick stop to get Fazoli’s to go. We got in around 11, got settled and set the alarm for 4am.  I wanted to leave the hotel in Janesville by 4:40am to get to the start by 5:15am, in time to get my packet, chip, and take care of pre-race business :)  

Despite the fact that my Garmin didn’t recognize the road from Janesville to the race for about 10 minutes, we made it there by 5:20.  I ended up with plenty of time to get ready.  Race Directors Timo and Jason were laid back and hilarious.  There was a 10-minute no nonsense, comedic, race briefing. Timo drew a shaving cream arrow on Jason’s back to illustrate what course markings looked like. Jason promptly laid prone on the ground to demonstrate for full effect.  I don’t know if it was just because I was low on sleep or what, but I laughed hysterically.  I hate briefings that go on for hours without really telling you anything. This was perfect.

A little low on sleep, and a little unsure of my legs, I started off at a pace I thought was conservative (at least for my usual going out too fast style). I ran with two guys: Kyle Curtin, who was running his 3rd 100 miler and Bruce Udell, a local masters runner.  We all talked for several miles and enjoyed the temps in the lower 60’s while they lasted.  

To be honest, I was enjoying the trails and single track again.  I rarely run trails, so the novelty of being in the woods with wildflowers and wildlife was distracting me from my cruddy feeling legs.  I was feeling my 3rd 100 miler in 10 weeks and was having flashbacks of Leadville last year.  I kept pushing aside those thoughts, knowing I was on a more forgiving course, which better suits my running style. After all, negative thoughts don’t help me run happy :)

 As I said in my goals, I was nervous about getting lost, so I made a cheat sheet days prior to the race with a list of all the warnings of where someone might go off course.  I had the 8-1/2 x 11 piece of paper in a ziploc in my pocket with mile markers and descriptive details.  I got past the two major places where one could easily go off course. It was marked incredibly well. So, I never referred back to my cheat sheet after that.

The hardest part of this course was actually fairly flat. There was a meadow approximately 6-7 miles long. It’s an area where you run through meadows with ankle-high grass.  I averaged good times in that section, but it was hot and humid.  I was surprised that it felt sooo hot at just 9am. I met my crew at the end of the meadow area and told them I was ready to get ice in my water bottle and start getting an ice bandana around my neck. I would definitely need to be cool when I went back through that area 10-11 miles later. (The Kettle Moraine course consists of  two out and back sections, the first of which is 100K). 

I was good about taking in nutrition like clockwork.  Sometimes, I get distracted and lose track of time, but my legs felt heavy and I knew I had to be smart and shove in the calories like a good girl. I took in a Hammer gel every 30 min and started taking my Anti-fatigue caps and Race Cap Supreme supplements every hour once I hit the 2 hour mark.  My crew was concerned about my salt, so they kept shoving Honey Mustard Pringles at me. They tasted good, so I ate them. Sometimes, I have random thoughts while I run. This race was no different. I had a Pringle random moment.  As I left an aid station with Pringles in hand, I ate them 2 at a time while running. So, I could breathe, eat, and run, my mouth was partially open and Pringle chunks flew left and right.  It made me chuckle as I heard my husband’s voice in my head telling the kids to chew with their mouths closed. I was glad my back was to my crew and I met my husband before the world of ultras where sanitation, manners, and cleanliness takes a backseat :) An ultra would surely not be a great first impression.

The best crew ever!, Mike Falbo 

Finally, after the turnaround at mile 31ish, my legs weren’t a thought anymore. I guess my 31 mile warm-up and the fact that the 2nd girl was only 1.5 miles back, made me forget how tired my legs were. I wanted to increase the distance between she and I and knew I just had to continue to be smart. I made sure to keep iced down (bandana and hat) and got ice and water at every aid station including the unmanned ones.  I turned on my ipod and was enjoying the section back to the start/finish.  My only annoyance was the horseflies and mosquitoes that bit at me.  I had put bug spray on, but that didn’t seem to phase them.  As I got closer to the start/finish, I started counting the guys coming back to me.  I figured I was in the top 10 overall, which made me feel good.  But, there were still 38 miles to go...still a long way, I reminded myself. I turned around and made a mental note what the mileage was on my Garmin. I passed the 2nd girl about 3 miles out, meaning that I was about 6 miles ahead. I had gained 4.5 miles on her in the last 31 miles. I was glad my lead had increased but was still chasing the course record. So, I hammered on. The next section was rocky and rooty after turning  for the third time at the Confusion Point intersection. It was a beautiful trail section, but I was pretty sure it would be my demise on the way back in the dark. I had already fallen at least 3 times due to being too lazy to pick up my feet. 

I was looking forward to picking up my pacer at 77.4. My friend, Jeff was there crewing with my husband Mike all day and was going to run with me for that last 23. I was getting tired of my ipod and was ready for some company. I was also really looking forward to getting bug spray, which I had stupidly turned down earlier.  The horseflies were eating my head, and the mosquitoes were biting anytime I slowed to walk. I thought it would be good encouragement to keep myself going if I denied bug spray earlier...that way if I wanted to walk I would get eaten up and it would make me run.  However, I was annoyed by getting chomped on and was ready to submit to a 2nd spray down for the day.  

My pacer, Jeff Mires

At the 77.4 mile aid station, I changed shoes and socks, got sprayed down, picked up my awesome, new, Coast headlamp (which is super bright) and we were on our way. I looked at my watch and saw that the course record was slipping away. OK, I thought, all of your other goals are still in reach...focus! My heavy legs caused me to fall several times on the way to the Rice Lake turn around. My “happy” left me after I had my 3rd, and hardest fall in just the last 3 miles. I landed hard on my right shoulder and bad words spewed forth from my mouth. I asked Jeff how far to the turn around, but he didn’t know.  He kept telling me different leg distances that we had left.  I just wanted to know where the turn around was. Finally, another runner came back towards me and gave me the information I wanted...one more mile to the turn around.  

Rice Lake was mentally lifting for me. We were on our way back with less than 20 to go.   I made mental note of the mileage so I could see where I was in relation to girl #2.  Jeff was great. He knew I was tired and let me walk the hills without much hassling. Every time we got to the flats, he’d said “Let’s go.” I was generally obedient and started running again. It was the perfect amount of pushing. The further we got from Rice Lake, the better I felt not having seen girl #2. Around 3.5 back, we passed her. I had gained another mile. She had to be at least 70 minutes back, and we only had 15 miles to go. 

We were almost back to my last trip around Confusion Point, when I saw my friend Cynthia. We stopped and talked briefly. She congratulated me on being 1st female and gave me the bad news that a mutual friend of ours DNF’d after being taken out by the heat coming back across the meadow section. She had run with him, trying to help him get his first 100 mile finish, but finally had to leave him. We headed out in separate directions. I only had 8 miles to go. I saw my husband at one more aid station, getting some more Pringles and bananas. Time to get it done. 

I came through in 19:16:05, 7th overall and 1st female.  Goals met 2-4 and sort of #5 :)  I feel like the course record was a do-able goal if I wasn’t coming off the Keys 100.  May have to try again next year! I was awarded my Kettle and buckle by the RD, Timo, self-proclaimed Mayor of Wisconsin :) All in all, I was happy with the race given the state of my body. Time for a needed rest, and a good burger!

Keys 100 Race Report: SUB 16 woot woot!

Keys 100 startline

Chris Roman and I starting too fast :)

So, if you read my Umstead 100 report, you know that I have 2 major goals this year...running happy and running smart.  Well, I ran happy :).  Running smart...not so much :(.  I wish I could say that I fully intended to go out in 8:10/8:15 pace and fall off a bit, but that would have been stupid planning.  So, I had a good plan, but stupidly didn’t follow it.  I wanted to go out at 9 minute pace (15 hours), knowing that the course record was 16:06.  I knew that it was a push in and of itself, especially since Indiana has not had hot weather for training.  There were about 10 people that shot out from the start at about 7:30 pace!  I told myself not to go with them and proudly let them go. I told myself to “run your race”.  However, I got caught up with Chris Roman doing between 8:10’s and 8:15’s for the first 15-20 miles.  We both agreed we were going too fast, but neither of us slowed.  I was enjoying the conversation and knew that a solo day of running would be ahead.  So, I took the company while it lasted.  

I tried a different nutrition strategy because I don’t feel like I have perfected one yet.  I am always tweaking it, trying to perfect it.  I thought that liquids would be better in the heat.  However, after 3 trips to the porta-can, and my belly rumbling angrily, I switched back to my old standby of Hammer gels.  I really like gels, I just wish I could figure out something else to eat for variety sake.  But, after 4 hours into the race, 3 Immodiums down, and gels back on board, my stomach was solid.  My standard nutrition is (pre-race: Race Day Boost) Anti-Fatigue Caps and Race Caps Supreme every hour, Hammer gels (2 per hour), and Recoverite for recovery.  In addition, I switched between Fizz in my water and plain water with every bottle exchange.  

Around 30 miles, I started having my husband Mike, put ice in my hat, and switch ice bandanas with me.  Staying cold and wet, was the key to me being happy.  Thanks Pam Smith for your Western States race report!  I actually wore a short sleeve shirt and hat instead of just being in a bra and hatless like I was at WS100.  I thought more clothes would be hotter.  But as long as I kept cold and wet, it was much better!!  I did not lube up enough like the “porn star” Pam Smith (if you haven’t read her WS100 report...hilarious read...I highly recommend), and now am suffering through the worst chaffing I have ever had.  :(  

I came across the 50 mile mat at 7:18 (with 6 minutes being potty stops)...waaaayyy faster than I planned.  At that point I tried to slow and get into a rhythm.  At mile 53 (mile marker 47...the mile markers count down as you go for easy math to figure out how much you have left).  I saw Dave Krupinski who was 1st male/2nd overall in 2013.  I knew that he had gone out hard with Alyson Venti.  After seeing Dave, I was hoping my “relatively” slower start would help continue to bring people back to me.  Mile Marker 47 was the beginning of the 7 mile bridge.  I wanted to check how I was doing with my hydration, so I weighed myself on a scale I brought from home (the Keys100 doesn’t have any medical checks).  Upon weighing, I lost a little over 3 pounds.  I figured I could lose up to 7 without concern.  Feeling good about my nutrition/hydration I headed out with my extra handheld, and cruised across the bridge.  The wind was especially gusty at our backs on the bridge.  I was trying to take it easy, but dropped low 8’s and a 7:57 split the whole way across.  The tailwinds were nice for the push, but had dried my clothes and hat completely.  The 86 degree temps could be felt on the other side and I felt dizzy.  I squatted down, holding the guardrail on the other side.  My genius husband brought me Pringles from the car to get my salt levels back up.  I re-drenched my bandana and hat, and after a couple of minutes started walking.  I came upon a wrapped cherry jolly rancher on the bike path and did what any good ultra runner would do...I picked it up and ate it.  The Pringles and jolly rancher perked me up and away I went again.  

Just under 40 to go.  I was starting to slow and run in the 9’s, which I was trying to convince myself that I should have been running anyway from the beginning.  “Be happy!  You are finally running what you were supposed to run”, I said to myself!  The one thing about going out too fast, is that you will always slow down eventually...slowing is inevitable.  I got to the mile 70 checkpoint and was informed that there were 4 people in front of me including 2 men and 2 women: Alyson (45 min. lead), Kaitlyn Nagy (new 24-hour USA team member; 30 min lead).  I didn’t really want the information, but the aid station people offered it up.  I don’t really care where people are until the last 20 miles or so.  Ultimately, I am going to run my race...it is what it is.  The knowledge of being so far behind, kind of brought me down a notch.  I told my husband I didn’t have any hope of catching either chick, but was focused on breaking 16 hours.  That’s where I needed to get my head...break 16...break 16!!

I wanted a sub 16 for various reasons.  1) sub 16 is awesome!  2) I ran a 15:30 split at the 24-hour World Championship last year, but there is no official recording of it.  3) It would be a new PR...my current official PR of 16:16 (Umstead April 2014).  4)  I like to do things people say I can’t do.  Case in point, a trusted friend and ultrarunner told me I couldn’t go sub-16 at the Keys.  He is like a Rainman of Ultrarunning when it comes to runners/their times/etc.  He informed me that Mike Morton was 30 minutes slower at the Keys in 2012 (the cooler weather year) than he had been in Umstead in 2012...so I needed to be realistic. 

At that point (still being able to do math), I knew if I could average under 10 minute pace per mile, I would break 16.  I didn’t worry about anyone else.  I just watched every mile tick off on my watch.  Somewhere, around 20 miles to go, I passed one of the men.  That fueled me.  I started getting back in a rhythm, running 9:15’s to 9:40’s.   My husband alerted me that I was only 17 minutes behind Kaitlyn with about 17 miles to go.  I said I didn’t care...I’d have to gain 1 minute per mile to catch her, which I didn't think was reasonable.  2 miles later, he said I was 14 behind; 2 miles later-15 behind (still not caring); 2 miles later-7 behind.  Okay, now I care.  It was possible to reel her in.  At this point, I was rewarding myself for staying under 10 minute pace.  If I ran 9:50 or less each mile, I would walk for 10 seconds.  I figured it was working, so I kept my 10 second walk break rewards.  I wanted sub-16 and now had the possibility to move up a place!  2 miles later, I was only 3 minutes behind.  I kept cranking.  At 6.5 miles to go, I caught up with her.  I said good job, hating to see her fading, but feeling good I was now 3rd overall and definitely going to be sub 15:45.  

I was a little nervous about getting lost once we got into town, but it was well-marked.  My husband met me with a 1/4 mile to go and we ran in together!  15:35!!!  As I crossed the finish line, I was greeted with cheers from the beach party that would go all night.  Relay Team 551, who I had run back and forth with all day greeted me and treated my like royalty.  They said they were impressed and inspired by me.  But, I don’t think they understood how all their kind words and cheering kept me inspired all day!

My husband/crew, Mike Falbo

Aly Venti, Traci Falbo, Kaitlyn Nagy, Bob Becker

The Keys 100 is a great race!  It is well organized and has an uber sweet RD who goes above and beyond for his runners!  The course is awesome, with gorgeous views!  One of the cool things about the Keys is the relay component. It had the feel and camaraderie of the 200 mile relay teams I’ve been on in the past.  Constant companionship, car honking-cheering, and words of support were shared between runners all day!  The medal and buckle are beautiful and well-made.  The shell awards are super fun!  The host hotel held the 

packet pick-up, pre-race meal, and literally in the parking lot next to the start, making it tremendously convenient!  The post race party goes all night with burgers, chicken, beer, energy drinks, pop, chips, etc.  I didn’t feel like eating until the awards ceremony the next day and there was still plenty left.  I am not a big repeater of races, but this is definitely a race I would do again!  

Thank you Hammer Nutrition for the great race fueling!!  Your products keep me cruising  and feeling energetic all day!!

Thank you Running Skirts for my awesome white skirt that kept me cool, looking cute, and was virtually the only unchaffed area of my body!

Thank you Coast for your awesome lights!  My new headlamp was comfortable and super bright!  I loved it.  My husband is still coveting his new “crew flashlight”...he played with the telescoping mechanism a little to gleefully :)  Boys and their toys :)

Thank you Drymax for the comfortable socks!

Thanks Melissa (SweetM Images) for the awesome race photos!