Crewing 100 Miles: Cascade Crest 100 Mile Endurance Run

A few weeks ago I had the opportunity to crew and pace my friend in his second hundred-mile attempt.  His first attempt was 3 years ago at Javalina Jundred.  You can read about that here.  When he was admitted into the race early this year, I immediately volunteered to crew.  Being the laid back soul he is, he didn't commit right away to accepting my help.  I reminded him several times as the year progressed.... "Just let me know" ended all our conversations.  And then in June, I got a message... 'we've been thinking... if you don't think it would screw up your training, we'd love if you came up.'

No sooner were the words spoken, and I hopped online to look at flights.  At the time, he still had pacers lined up for the final 48 miles, but then a week or two later I got another message.  'We need to find a pacer for the final 32 miles.'  "No", I said, "They're mine.  I get to pace you."  And so after remaining patient for months, I was in.  I was crewing and pacing for the 2013 Cascade Crest 100 Mile Endurance Run.

I flew into SeaTac on Friday morning and we spent the day catching up and making plans for race day.  We knew this time around would be different.  JJ100 is an easier course, and his race there went unbelievably smooth.  CC100 is a notoriously difficult, mountainous race with difficult climbs, rough trails, and lots of elevation change.  We knew he would finish, but we didn't know how much effort it was going to take to get there this time around....

Our runner, being assisted by his girlfriend/ pacer pre-race.

As you've probably figured out, I'm a type A person.  I am also very analytical.  I am organized, I like to have all the information in advance, I like to be prepared.  I am the ultimate boyscout.  Since running a 100 mile trail race is on my list of goals for my immediate future (aka:  my 2-year plan) I have taken every opportunity to volunteer at races, crew and pace for friends.  I want to see what happens behind the scenes.  When people start to fall apart, how do they pick themselves back up?  I want to know because it is inevitable and I want to (all together now:) be prepared.

So here's my Top 10 Things a Pacer/ Crew Member Should Do:

1.  Be prepared.
We had time the day before the race to sit down and talk about what, if any, expectations our runner had.  We got to hear his plan for nutrition/ hydration.  His thoughts on aid stations- do I sit?  how long do we stay?  I also tried to help his girlfriend plan a little bit for her leg of the race.  Though she had been dating the runner long enough to have been to many races with him, this was her first time directly in a supporting role.  As a pacer, it is important to know your own nutrition/ hydration plan because if you bonk, you are of no use and could possibly become a hindrance to your runner.  (She did awesome, btw.)

We also talked about the elephant in the room.  D.N.F.  What were we to do if our runner brought this up?  Do we beat him senseless until he forgets why he was ready to quit?  Do we baby him and let him drop out?  It was decided that unless he was pulled out by the medical staff, we were to wait at the aid station until enough time had passed that he missed the cutoff.  Since that could feasibly be hours, most of the time the runner would start to feel good again at some point and continue on of his own volition. 

The start line. 

2.  Adopt an attitude of servitude.

As a crew member, your only job is to keep your runner going.  No matter what.  Don't get upset if he asks for something that wasn't in the plan.  You can't know ahead of time everything that you're going to want or need.  Be willing to go the extra mile so that your runner doesn't have to.  Our first crew stop at Cascade Crest was 23 miles at Tacoma Pass.  We were ready with his tackle box of gear but he asked for something that was in the cooler in the car.  His girlfriend happily ran to the car to retrieve the pedialyte for him and we got him back on the trail as quickly as possible.  We were the beck-and-call-girls.   

Mile 23 Aid Station:  Tacoma Pass

3.  Be flexible.

Having not been on this particular course before, we didn't know what to expect as far as time intervals between aid stations.  We could roughly guess, but it seemed that the first part of the course was tough and everyone's times were a little slow.  We had planned to meet our runner at mile 33, Stampede Pass, and then drive to the 53 mile exchange point to try to catch some zzzz's before starting our pacing duties.  When our runner came into mile 33 he said he was going to need us at either mile 40 or 47 to give him his cold weather gear. 

We looked at the map and directions and decided that mile 40 would be our only option as the road to 47 was in bad shape.  (Since we had been driving on shitty roads all day already, we could only imagine what a road in "bad shape" looked like.)  Even though it was only a 7 mile difference (33 to 40), our runner didn't want to carry his gear and we weren't about to try to force him.  We drove to mile 40 (Meadow Mountain), parked the car and napped for 45 minutes and then walked to the aid station to wait for him.  In the end, I'm glad we did because the race was clearly taking its toll on him and I hoped we provided a little pick-me-up. 

Leaving Hyak Aid Station.

4.  Adapt the plan when needed.

At mile 53 (Hyak), I sent the runner off with his girlfriend for what should have been a quick, relatively easy 16 miles.  I drove to the next exchange point, set my alarm and closed my eyes for a couple hours.  I gave myself plenty of time to wake up, eat a little, and be mentally prepared for my pacing duties.  I was parked along the side of the road where the runners were coming down the hill and then into the aid station.  But I convinced myself that I could miss them because it was pitch dark out and everyone looked the same coming down the hill.  Eventually, I pulled the sleeping bag out of the trunk, gathered all our gear and headed into the aid station. 

There was carnage everywhere.  It seemed that this was a popular aid station to throw in the towel, being the last major station on the course with easy vehicle access.  There were people in all kinds of disarray, having been vomiting and stumbling around the forest in the dark.  I rolled out my sleeping bag on the ground, out of the way, climbed in and closed my eyes.  I figured I would hear them arriving or at the very least, they'd see me there and wake me up.  The time I expected them came and went and when an hour more had passed, I started to get worried.  Were they moving faster than I expected, and I missed them?  Where were they?  Eventually they arrived after having taken a wrong turn and adding 6 miles onto their leg.  So rather than 16 miles, his girlfriend ran 22 miles- the farthest distance she's ever done!  (I told her she no longer needed to worry about her upcoming first marathon, she was more than ready!!)  The type A part of me wanted to panic.  Now, instead of hours of cushion, we were 90 minutes from the mile 68 (Lake Kachess) time cutoff, and would be chasing cutoff times for the remainder of the day. 

Lake Kachess. 

5.  Have fun.

Our first 7 miles were nicknamed "the trail from hell".  We were bushwacking, crawling over downed trees, jumping across creeks.  I carried my camera in my hand the whole time and captured pictures of the lake and the morning mist surrounding the mountains.  It was gorgeous.  Though this trail was tough, it was also beautiful and had I not been worried about my runner with 75+ miles on his legs- I would have loved exploring this part of the Cascades.  I was watching out for him, but I was secretly a kid having fun on the playground at recess. 

Just a little bit of the trail from hell.

6.  Be persistent.

Over 100 miles, a crew member or pacer is going to need to be a lot of different things.  Sometimes you need to be a caretaker.  Sometimes you have to be a distraction.  And sometimes you just need to be a reality check. 

Leaving mile 73 (Mineral Creek) aid station, we had 7 miles to go before the final cutoff point on course.  The 7 miles we had to cover was all uphill, a gradual grade on a gravel road.  Switchbacking up the mountain.  I did the math in my head and knew that if we held a strong 20 minute per mile pace we would make it in plenty of time.  I also knew that my runner was struggling at this point.

Climbing to No Name Ridge.

 

I gently but firmly told him that I was going to set the pace and he had to stay with me, and then I proceeded to march my ass up the mountain.  He stayed with me, lagging 25-50 yards behind me at points.  This was my job, I told myself.  I had to get him through that aid station before the cutoff.  No exceptions.  At one point, he seemed to be lacking energy so I encouraged him to eat some food.  It might have been a little more forceful than "encouraging."  I offered him a Bonk Breaker, or some Gel Blasts.  He elected to have a Snickers bar and a few minutes later I hear gagging and look over my shoulder to see him dry heaving.  I keep walking and check back to make sure he is still with me.

  I've been around enough to know that sometimes low blood sugar actually contributes to nausea and sick feeling and if you can just keep the calories in, you'll start to feel better.  And I also know that when I am forced to do something I don't want to do, sometimes I'll be very dramatic about it so that the one "forcing me" is punished just a little.  (I might have faked a few asthma attacks early in my running career to get out of speed work...)  So I worried that his dry heaving was meant to punish me since I was making him haul ass up this mountain.  Either way, he was still moving so I wasn't going to dwell on it. 

View from the climb. 

7.  If you're going to lie to your runner, have a good reason, and stick to it.

The whole way up the hill to mile 80 (No Name Ridge) I promised my runner that once we made it past mile 80 he could do whatever he wanted after that.  He could take as long as he wanted.  The problem was, we were so close to the cutoff, and we did make it... but I knew that we'd be close to the finish line cutoff as well.  And I really wanted him to get the damn buckle.  We made a brief stop at mile 80.  I allowed him to sit down and forced him to eat and drink.  I ate a few pancakes to help get me through the next 20 miles.  With 20 minutes to spare everyone remaining at No Name Ridge, runners and pacers, got up to leave together.  It was like a mass exodus.

The reward for making it to the top.

The next section of trail was called the "Cardiac Needles".  Short, steep climbs and descents.  I really enjoyed this section of trail, and though my runner was a little miffed about me pushing the pace a little ('you promised I could take it easy...') he was doing a great job powering up the climbs.  All I could think about was the buckle.  I had to get him the buckle. 

Descent from Thorp Mountain

8.  Be positive.

Throughout the Cardiac Needles, I offered words of encouragement.  I truly thought he was doing a great job on the uphills.  At the very end of the needles is this absolutely ridiculous climb up Thorp Mountain.  Basically you arrive at an aid station, drop your gear if you choose, and hike up up up a miserable, rocky, steep mountain to retrieve a marker at the top (proving you had been there).  At the top are some amazing views.  I did take several photos from the climb, but I had a hard time coming up with words of encouragement for my runner during this section.  It just sucked.  We got back down, grabbed a quick bite and then continued on the way.  I just kept telling him he was doing great, he was keeping a good climbing pace. 

Coming down from Thorp Mountain

9.  Have a sense of humor.
 
My runner was really suffering now.  We started getting passed by people we hadn't realized were still on the trail.  I thought our group leaving No Name Ridge was the last group on the trail.  I pull out all the stops and deliver my best motivational speech ever.  "Everyone out here is hurting just as much as you are.  You really have to try to take advantage of every flat or runnable section."  It was much more eloquent but you get the idea.  Bottom line is, I finished my speech and my runner picked up his feet in an effort to run, and the first step he took his toe caught a rock and he went flying.  It wasn't funny, really, but for some reason I started laughing and couldn't stop.  I think I was sleep deprived, hungry and tired.  The irony of it all just made me laugh.  I knew how much it had to have hurt.  That jarring feeling when the pain ripples from your foot through your whole body.  But I could. not. stop. laughing.  Eventually I did get a little smile out of him about the whole situation.  My big failed speech. 

Receiving a welcome home from the race director.

10.  Get to the finish.  No matter what.

When we finally reached what was supposed to be the downhill cruise to the finish line, his legs were trashed and the downhill was absolute torture.  My legs were trashed and I'd only been on them for 25 miles.  He was in an enormous amount of pain evidenced by the grimace that had taken permanent residence on his face.  Honestly, it hurt to watch him go through such agony, but I knew the finish line was close.  So close.  When we finally came into town and around the final bend to where we could see the finish line, I got a little choked up.  I got my camera out and stopped off to the side to capture his finish as he went under the same banner as he had crossed to start the race 32 hours before.  His girlfriend was there to greet us and immediately went to work taking care of him (and me!).  She was a godsend.         

Much deserved.  32 hours, 20 minutes, 52 seconds.
 

In the end, he missed the official cutoff by 20 minutes.  He was rewarded a finisher's buckle, and an official finishing time, as was everyone who made it past No Name Ridge and on to the finish.  The bottom line is, we know that had he not taken a detour he would have been well under the cutoff.  We also know that to finish 100 miles, regardless of time, takes an exceptional amount of strength, courage, and guts.  To put yourself out there, at the mercy of mother nature, and be willing to try something just to see if you can do it.... that's why I am inspired to run 100 miles.  I've now seen my friend at what I would consider his very best (JJ 100) and not so much his best (CC 100).  But I also know it could have been a lot worse.  To see him gut it out, and get to the finish line... unless you've been there it's difficult to imagine the roller coaster of emotions and physical struggles one overcomes over the course of a day. 

He didn't reach his goal of qualifying for Western States (due to not making the official 32 hour time limit), so he's looking for 100 miler #3.  I only hope that I did my duty well enough on this day that I will be honored to be part of his team once again.  And some day.... some day.... he will pay me back by being on my crew team....

  

Wonder Woman: My Interview with Rachel Spatz

A few days shy of her 23rd birthday, I sat down with Rachel Spatz at the Black Cat Coffee House in Phoenix to talk about, well, Rachel.  And her running career.  Just a few weeks prior she finished her fourth 100 miler, the San Diego 100 Mile Endurance Run (SD 100).  Yeah, you heard me right.  She's just 23 years old.  Kinda obvious now why I'm so intrigued.  I wanted to pick her brain and see what makes her tick, and I figured anyone who reads my blog - which is all about endurance sports- would be interested too. 

Spending time with Rachel, I was filled with a sense of calm.  She is genuinely passionate about running and appreciative of her family's support.  She is soft spoken and energetic, but her energy is more zen and runner's high, a lovely contrast to own my hyper-intense, OCD nature.  She was easy to talk to and very humble despite her amazing accomplishments.  I learned a lot in the few hours we spent together, about what it takes to get through a hundred miles, but also what true love of running looks like.  So let me introduce you...

Rachel Spatz
Age:  23 (22 at the time of the interview)
Hometown:  Phoenix- born and raised!
Education:  Bachelor's degree in exercise science with a minor in nutrition
Current position:  Chiropractic assistant

RunnerChick (RC):  When did you start running?

Rachel Spatz (RS):  When I was 15 years old.  2 weeks later I signed up for my first race, a 15k.  My longest run had been 3 miles.  I finished 10th to last out of a thousand people.  I think I ran a 13 1/2 minute per mile pace.  It was awful, but I was hooked.

Why did you start running?

RS:  I have a breathing problem, a vocal cord dysfunction.  I was working with a (physical/ speech) therapist learning to relax and control my breathing.  They had me running on a treadmill to practice so I decided to start running on my own.  I've always liked to challenge myself.  I didn't like the first few races, but I liked the challenge. 

Rachel shared a story with me about selling Girl Scout Cookies when she was younger.  She saw the challenge, and went on to set the state record for the number of boxes sold.  She now worries about the amount of trans-fats that she sold to people during that time, she said with a smile and the concern of a nutritionist. 

RS continues:  My second half marathon was PF Chang's Rock N Roll Half, about 6 years ago, the year it was really cold.  I had a breathing attack and the ambulance was called.  By the time it got there I was fine again and I walked to the finish.  I signed up for my first marathon that night. 

My first marathon was the Rock N Roll San Diego Marathon in 2007.  I was 16 years old.  I kept hoping they wouldn't look too closely at my driver's license.  Since then I've run 12 marathons officially, 3 were under borrowed bibs.  In training (for 100 mile races) I was running marathons twice a week so it's hard to say how many times I've actually covered the distance. 

"Running is a gift."

How many ultras have you run?

RS:  I've done 17 ultras and 2 Ironman triathlons.  And I finished the Oceanside 70.3 in 2008.

(Interrupting)  Really?  Which IM did you do?

RS:  I did Ironman Arizona in 2008 and Ironman Coeur d'Alene in 2010.  At IM AZ I was the youngest competitor.  It was really cool.  I got to go up on stage and talk to Mike Reilly.  Every time I did anything, I could hear them announcing, "the youngest person is out of the water!" or "Off the bike!"  My whole family was there which was really special.  I cried at the finish line, in my Wonder Woman outfit.  (Rachel smiles.)  It's one of those moments you never forget.  You're not given the finish line, you don't know.  That's why I like 100s too.  It's not a given.  70% of the women at San Diego 100 dropped out.  That's huge.  It's part of the challenge.  It's an adventure.  One trip [fall] and you're done. 

I want to go back to Coeur d'Alene maybe for the marathon.  I'm getting out of triathlons.  I've had a lot of falls on my bike, I'm not the best handler.  It's scared me a little.  I also like the community in ultras, it's tight knit.  It's like a family.  You get twice the pain.  Twice the food.  More beer.  (smiles)   You get twice as long.  I like being out there in nature.  And they're so much cheaper!  I don't enjoy swimming or biking that much.  It was all about getting to the run, and then I'd pass people.  I'm not super fast, but I'm consistent.  I'd average 5 hour marathons and be passing people who went faster on the swim and bike.   

Rachel, on course at the San Diego 100.

So, which hundreds [100 mile runs] have you done?

RS:  I finished Rocky Road [in California] in 2011, Nanny Goat [in California] in 2012, Javalina Jundred [in Arizona] in 2012 and San Diego 2013.  I have 2 DNF's [did not finish] at Rocky Road and Javalina Jundred.  (More on these later...)

Let's talk about SD 100.  Are you self coached?  What was your training like?

RS:  James Bonnett coached me for SD 100.  In the 4 months he worked with me, I PR'd [personal record] in my 50 miler and 50k by over an hour.  He pushed me pretty hard.  I was doing 80+ mile weeks, and a lot of speed work.  I lost 15 pounds.  I thought I'd be slow forever, but I'm finally getting faster.  I don't think I would have finished without him because it as a tough course, lots of climbing.  Having the accountability of working with a coach really helped.  Training smarter, not just more slow miles.  

Prior to SD 100, I was self coached.  Being a running coach (when I was living) in San Diego I was running a lot of miles, but slow miles.  I wasn't running with faster people.  I was pacing people who were running 13 minute miles, I wasn't breaking out of my comfort zone.  My fastest marathon so far is 3:59.  I'm signed up for Lost Dutchman (in February) so I'm excited to see what I can do if I keep working on speed.  My only sub-4 hour marathon is under someone else's name because I borrowed a bib!

James had me running a lot more trails.  It definitely helped me get stronger and faster.  Thompson Peak.  Bell Pass.  Bell Pass is 3-4 miles.  The last mile up is more of a power walk but I'm learning to be more comfortable with more technical trails.  I'm getting more comfortable with running downhills.  I have not had my first fall running yet, so I'm pretty careful.  With the Hokas it's harder to lift your feet up, so I stub my toes a lot.  I was running 6 times a week on trails. 

Working with James, I ran more variety.  Not only harder runs, but my easier runs were easier.  Don't race every run.  Injuries start [by doing that].  I did track workouts.  I push myself so much more in a group setting.  It's more fun.  It's a love/ hate relationship with a track workout.   Some days I did doubles, which wasn't necessarily on his plan, but I loved them! 



Rachel, on course at San Diego 100.  Still smiling!

Have you ever been injured?

RS:  I've had muscle strains, and usually if I take a week off I'm fine.  2 months ago I threw out my back and couldn't run for 3 weeks.  It was the same day a training friend broke her tailbone.  I was so worried I wouldn't make it to the start line.  That was a huge concern for me.  I only had 2 weeks of running again before SD 100.  We never figured out why it happened but I'm giving up the Camelbak and going with handheld water bottles.  I've been lucky to not have any major injuries though.

You can run in the heat with just handhelds? 

RS:  Yes, in training I'll stick with handhelds.  At SD 100 I had a running vest and I carried 3 handhelds.  It was perfect.  In the heat, I will run shorter loops to be safe.  I can do the heat, but I'm not the best at it.  I like carrying water bottles, it helps keep the guns (smiles).  It's built-in strength training.  I'm so used to carrying my phone, keys, camera.  When I don't have anything I feel naked.

"You're not given the finish line, you don't know.  That's why I like 100s too.  It's not a given."

Do you cross train?

RS:  I do spin class once a week with my brother.  I enjoy spending time with him and getting him involved.  I love weight training!  Working at a chiropractic clinic, I stretch much more than I ever did.  It's amazing how much flexibility I've lost since I was in gymnastics. 

Gymnastics!... so did you play any other sports growing up?

I tried ball sports but I'm not one for coordination.  I was the bench warmer.  I tried soccer, basketball.  In teeball I'd be looking for bugs in the grass while I was supposed to be playing.

So back to SD 100... walk me through 100 miles... how do you feel?  any specific challenges?

RS:  Another really cool difference between tris and ultras is pacers.  It's so great to have them.  You become close to these people, they're your best friends.  It's special.  At mile 81 at SD 100 I had a breakdown and my pacer told me to look around at how beautiful it was.   He ran with me from 51 - 100 miles.  He's the sweetest person ever, he's like my running dad.  The last 20 miles, I'm not gonna lie, I was grumpy.  He kept telling me stories and jokes.  It wasn't funny, but he made me smile just knowing he was trying.  

At 2 AM a buck ran right in front of us, scariest moment of my life!  He alerted me to all the cool things.  At the aid station, he made me eat something when I told him I didn't feel good.  Then I puked all over.  We both laughed.  He does hundreds also.  He's really fast and I was honored that he would slow down and run with me.  

And my dad joined me for the last 4 miles.  It helps to have the support from your family.  I know a lot of ultra runners whose families never come to races.  My family is always there.  They worry about me a lot.  I'm out on course, updating them on my cell phone.  And playing words with friends.  (laughs)



Rachel, with her pacer, at San Diego 100.

At Nanny Goat I didn't run with a pacer.  Someone jumped in and ran the last 5 miles with me, just to keep me moving.  Pacers do help.  I did have one at JJ 100 both times.  For me, running at night, it's really helpful.  This year at JJ 100 I don't think I'll have one.  I have run that course so many times, I know I'll be fine.  I've had pacers fall asleep on me while running.  His eyes were closed, it was 30 degrees, and he just kept going.  

I've hallucinated.  I thought I saw a dead body and I screamed.  (It was a sand bag).  Even a friend who has done JJ 100 a bunch of times, got off course for 7 miles because he was "following someone".  Buddying up with someone out there would be great.  

During SD 100 the pick-up van passed me on one of the hardest hills.  My first thought was, 'they're going to be in bed, have hot food, way before me.'  Once the mind goes, the body starts to follow.      

So before SD 100, what was your training like?

RS:  For JJ 100... not too much.  My longest run 4 months prior was 32 miles.  But I had done a 50 miler earlier in the year.  I DNF'd at a 100k for hyponatremia a few weeks prior.  I knew something was wrong.  DNF's suck, but each one is a learning experience.  The more you do these things the more it happens.  Sometimes your body is just off.  But I ended up having a great race at JJ 100.

My pacer [at JJ 100], also named Rachel, ran with me for 53 miles, and she was giggly and happy the whole time.  The first time I did JJ 100 my pacer complained about their feet, their bursitis, their stomach.  I'm not going to say it was their fault I DNF'd, but it definitely didn't help.

I paced several people over the last few years and I've learned what is helpful, and how to get through.  My first 50 miler I DNF'd.  I struggled with an eating disorder and I think it contributed.  I had no energy.  I stopped at mile 32.  Later, when I finished my first 50, someone registered and ran the entire way with me to make sure I got through it.  It stuck out in my mind, would I do that for someone else?  Make that sacrifice?  It was really cool.  Very special.

Wait, an eating disorder?  Can I ask which one?

RS:  Bulimia.  Not many people know this about me.  (sighs)  I wish I knew why.  I wanted to stop, but I was addicted.  I remember counting calories at such an early age.  I actually gained a lot of weight because my body was storing everything.  I got help my first year of college.  Stress made it worse.  I think ultras have helped me to be happy with my body.  When I started doing ultras I got my heart checked because I knew what I did could have affected my heart.  It's a vicious cycle.  You feel terrible the whole time.

Even in the ultra community, every body is different.  I have learned to do what I can with my body.  And it really impressed upon me how careful you have to be in what you tell young girls when they're growing up.  That's why I quit gymnastics at 12 yrs old.  I was developing and someone made fun of me.

"Think long term.  Plan in advance.  Not 3 months before."

So, speaking of nutrition... you're vegan right?

RS:  I have been vegan for 5 months, but I've been vegetarian for 8-9 years.  I prefer a vegan diet for nutritional reasons.  I took a long, hard look at my diet and being vegan took away things that I shouldn't be eating.  Cheese.  And butter. 

I enjoy cooking.  It's so fun when something actually turns out [in the kitchen]!  My parents were mad at me at first when I became vegetarian.  But now, they've even set some boundaries in their diets because of animal rights and farming practices.  People don't talk about it, but everyone should know where their food is coming from.

I don't push people one way or another, but education is important.  Read your ingredients.  If you can't read it, don't eat it.  I don't push veganism.  If someone asks me, I'll tell them.  There's too much politics involved.  I feel a lot better and I eat a lot more.

At first it was difficult, I craved cheese all the time.  Mac and Cheese.  I realized how much I used butter and cheese when I got rid of them.  There's plenty of unhealthy vegan foods, but it's all in how you eat.  You can still eat too much, and eat the wrong foods.  Adding more spices, instead of butter and fat makes a difference.  People shut off their minds [to veganism] but you can eat so many things!

So I attempted a conversion to veganism briefly last winter.  It didn't go well because I had too many other things going on in my life at that time and I ended up getting sick so I put the diet change on hold.  Any advice for someone interested in veganism?

RS:  Look up recipes online.  How do I make good vegan pancakes?  Google it.  Make it fun.  If other people are interested in it, invite them over and cook together.  I make almost every food you can eat, but I feel better.  Start off slow.  Slowly take things away.  Make small changes.  It took me a while to get used to vegan cheese, but I was open to new foods.  Go to vegan restaurants and get ideas.  Add protein, not just sugar.  Protein and healthy fat help with satiety.

I've been vegan for 5 months, I started in January.  It was kind of a 'why not' thing.  And it did help me to lose 15 pounds.  I have more energy.  I know people who are vegan, but go into survival mode at races and eat non-vegan.  Different things work for different people.  You can't judge people.  I know people who are 90% vegan.  If you go to France, you splurge on good cheeses.  Some people have celebratory days.  I drank broth at JJ 100 last year.  It may have been chicken broth.  I don't know.  It was warm and it helped.  But I hate the thought of drinking chicken juice.  (laughs)  Aravaipa makes it easy for their racers with the Daiya cheese quesadillas.  They do a great job.

I think people can learn a lot from successes and failures.  What stands out in your mind as successful racing?

RS:  My sub-4 hour marathon.  3:59:09.  That was probably the best race I've had, feeling-wize.  I didn't taper.  I got the bib the day before.  I didn't have any stress, I just thought it'd be a good training day.  I got the bib off of craigslist.  For me, that was special because I had been wanting sub 4 for years.  I didn't think it was a PR course, it just happened.  It did make me question tapering.  The stress building up to tapering. 

Ultra-wise, SD 100 was one of the best 100s because I didn't have a moment when I had a breakdown and questioned finishing.  Other than the hospital visit (post race) nothing really went wrong.  I had a few blisters and puked a few times.  I smiled at every aid station.  I saw a lot of people I hadn't seen in a long time.  Having my dad run the last 5 miles with me. Those are the two that stand out.

And when you DNF'd... what made you stop? 

RS:  My first 100 miler I dropped at 67 miles (JJ 100) and Rocky Road at 75 miles.  My feet hurt so badly.  I was crawling and crying.  That's not me.  I'm usually smiling.  I changed to Hoka's and have not had that issue again.  Between the two DNF's I did finish Rocky Road successfully.  I changed shoes 6-7 times that day.  It was raining and cold. 

Having DNF's makes these events humbling.  It makes the finishes even more special.  My first 100 finish... you can't describe it.  Going from a DNF to finishing, feeling good- it's like WOW!  You expect a crash mentally, but it didn't happen.



Rachel, at an aid station during San Diego 100.  I love this photo because you can see the excitement of her friend, but also Rachel's own exhaustion and struggle.  Despite highs and lows, Rachel pushed through to the finish.

What has helped you be successful at 100s?

RS:  At SD 100... less phone time.  As dumb as that sounds.  And less stopping at aid stations.  Beware of the chair!  You see people hanging out at aid stations for 5-10 minutes and that all adds up.  At JJ 100 I went 27:07 and I got in and out of the aid stations.  My first time, I sat down and talked to family and I'd be there 10 minutes!  Keep moving, and when you feel bad take it mile by mile.  Don't think about how far you have to go still.  You will start to feel better.

Everyone has mental blocks- you just have to walk through it.  Laugh out loud.  Sing songs!  Do whatever makes you smile.  If you get into a bad mind set, you have to keep going.  Personally, it helps to be happier when I run, than to stay in a bad mood.  As my pacer said, look around!  We were so blessed.  If you're fortunate enough to make it to the start line, it's a blessing. 

Practice nutrition.  Long runs at different temperatures.  Find out ahead of time what the race weather is like typically.  Do what you can to replicate trails, terrain, weather.  Nutrition is so different at 100 degrees compared to 50-60 degrees.  What worked for me was switching to liquid calories and bananas for the last 50 miles.  I didn't have any stomach issues. 

You're working so hard, and burning so many calories and if you're constantly putting solid food in, it's a lot.  I think I'll keep up with that.  Tailwind (a liquid nutrition) was on the course.  I looked it up, and tried it.  It wasn't too sweet.  And I took in bananas and salt pills.  And a pinch of Himalayan pink salt.  I took frs tabs.  The first 50 miles, I eat more solid foods- stock up on calories. 

At night, the time seems to go by so much faster.  You just go aid station to aid station.  It's very soothing.  Being out there and talking and laughing.  I also had packets of Pocket Fuel, which I loved!  I had 3-4 of those over the last 50 miles.  I wasn't hungry.  It seemed to work well. 

Do you run with music?

RS:  NO!  I haven't since Across the Years.  That was another awful race!  I think that's another reason I've gotten faster.  I'm more in tune with my body.  It makes me feel sad when I see people running on trails with music.  They're missing out.  The birds chirping.  And it's a safety thing.  A few weeks ago I was running with Mike and Kimberly Miller and we came upon a rattlesnake.  If you can't hear a rattlesnake, it's dangerous! 

Another reason is, I would memorize how long each song was and it would go by even slower.  If I'm calculating how much time has gone by.  I couldn't zone out, in a good way.  It's good to be aware of your surroundings.  You need to be able to hear other runners, and snakes!  My fastest races have been without music.  Go figure!

You have JJ 100 up next.  Will you continue to work with James for JJ? 

RS:  I qualified for Western States at SD 100.  If I get in, I want him to train me again.  And maybe for Lost Dutchman.  For a big race, I definitely want him to coach me.  For JJ, and the summer training, I need a break from long runs and speedwork.  It's just too hard in the summer.  I am signed up for several Aravaipa trail races which will help my training.  I want to dress up [in costume] and have fun out there [at JJ 100].  I know the costume will slow me down. 

I worked with an online coach for my sub-4 marathon, and it was totally impersonal.  James would text me and ask how things were going.  We would meet up and talk about training over beer.  He took me out to dinner after the race, it was neat.  That's what separates a good coach. 

Do you have any bucket list races?

RS:  Western States 100.  It's a 30 hour cutoff but it's easier than SD 100.  I know I can do it.  It's just getting in [through the lottery].  Boston was on my list, but with the new qualification times I don't know if I can make it.  3:35.  Every person is different and has their gifts.  Speed is not one of mine.  It would take a lot of work for me to qualify.  I think I'd be a squeaker.  (Referring to the article in Runner's World about squeaking in just under the qualifying standard.)

A sub-24 hour 100 I think is in the cards.  No race picked out yet for this, but maybe JJ 100 in 2014.  Maybe work with James over the winter to improve my 50 mile/ 50k times.  Working on getting through the night running, not walking.  It's getting the second half right.  It would be nice to do a 100 with consistent splits.  In a 100, you're stopping more at night.  Changing shoes.  But if you feel good, at night when it's cooler, it would be the time to pick it up. 

Do you have any advise for someone who wants to run a 100 miler... me for example? 

RS:  I would recommend a 50 miler first, and run the day after a 50 miler.  To flush the muscles, but also learning to run when you don't want to run or when you're sore.  Last year in school I did a lot of runs at night. 

Train with a group.  It helps when you're doing 20-30 mile long runs.  Whether it's a coach, or a friend, it helps tremendously.  Instead of doing a 40 mile long run, I'd do back to back long runs, still running on sore legs. 

Go to an ultra and volunteer.  See what can go right.  See what can go wrong.  Learn what you can by watching people.  Watch the aid stations.  Watch the finish line.  I paced a 100 miler first and I saw the good and the bad.  Maybe don't be at the finish line! (laughing)  Be out there in the middle of the night and see what happens to people.  I've had some people tell me, "I could walk the whole thing in that time," and it's hard for people to understand.  It's not like racing a marathon.  You add up all the stops and the aid stations. 

Plan in advance.  Think long term.  Not 3 months before.



Success!  Rachel accepts congratulations at the finish line of the San Diego 100.

Anything you want to add?

RS:  (thinking)  I think that's good.  You have a whole biography on me!  James Bonnett did his first 100 at 12 years old.  I have a friend whose child also competed in a 100 at 12.  You can do these things and not ruin your body.  James' dad ran 100s and he decided to run with him.  You always have people that say, "that's dumb," or "don't you know how bad that is on your body?"  Do what you love, tune out the negative people.  I started marathoning at 16.  I had people say, "you're still growing", but I stopped growing when I was 12! (laughs)  A lot of my friends are older than me since I started so young.  Everyone in the sport is 10, 20 years older than me, doing what I love too.

Unlike marathons, I like ultras because it's not about times.  I used to feel bad about myself if I didn't get the time that I wanted.  Since switching to trails, I haven't run a marathon since.  I haven't gone back.  People become time obsessed and lose the passion and the love of running.  Some runs are just bad, you can't take it personally.  Running is a gift. 

I don't want to be one of those people that can't run when I'm 60.  I think it's about listening to your body.  I stay off roads because my knees hurt less on trails.  My mom has run a couple of marathons and it's awesome to see her come across the finish line.  It was cool to train with my mom.  She has a big, big heart.  She'd be out there for 6 hours completing her 20 mile training run.  I'd have breakfast and hang out with my friends [after my run] and she's still out there.  She signed up for Nike Women's Marathon with Team in Training with 4 months to train.  But she wanted to prove me wrong when I said it wasn't a good idea. 

With Lost Dutchman she mentioned she might do that course again!  I just want her to be healthy.  It's about finding something you love and sticking with it.  Even if she's walking.  At 60 or 70 a lot of people just give up.  I see stubborn people out there doing ultras and Ironman in their 60s and 70s.  A lot of race directors are older and they're stubborn, out there fighting for what they love. 

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Wow.  Reflecting on our conversation from that morning, I'm simultaneously impressed and inspired by this 5 foot phenom.  I hope you've enjoyed getting to know Rachel a little bit better.  And the next time a challenge seems just a little bit too daunting, too out of reach, just remember everything Rachel has accomplished just because she thought she could.  And though she plans to dress as a hobbit at this year's Javalina Jundred, I will always think of her as Wonder Woman.