October 8, 2018 by Jason Flaherty

Running my first 50k race

I got into running about 4 years ago (2014) after I wrecked on my bike and had some stitches put into my hand. Starting with Hal Higdon’s 5k and 10k training plans, then some other random 30k internet training plans, I’ve slowly worked my way up to the 50k. I originally had the S.O.B. 50k in mind, but as with most races, I don’t like to sign up to early due to the blessed randomness of life. A couple months out, I decided to sign up for the SOB run, by then it was sold out… in the end the smoke in Southern Oregon this year cancelled the trail run anyhow… bummed for all those who were registered and worked so hard to prepare for it!

Thankfully the next 50k nearby was the Headwaters trail run (great group of folks!) and I was able to sign up in time. Using the base already there for the SOB 50k, I kept on exploring the many Southern Oregon trails on my long runs. Prepping for late September to arrive.  While I was knew I’d finish (determined!), I had a sub 6 hour time in mind. I ended up running through the finish at 6:02… almost!!! Anyhow, I’m writing this to make sure thoughts sink in for my next 50k or beyond, but also to share for others to hopefully gain some more insight if they are new to running their first 50k.

Mt Shasta and me around mile 15 on the Headwaters 50k trail run. Time to cut that beard?!

Lessons learned in my first 50k

• Slow down a bit (30 seconds or so slower per mile?) at the beginning to save energy for later
• Drink more water
• Drink some Electrolytes

What to do before my next 50k

• Find a harder plan with 80/20 training schedule and make those 20% days hard
• Weight Train Regularly (2 days a week, basically 5×5 IMO would be great)
• Run more hard and long DOWNHILLS
• Eat Less Sugar on long slow runs
• Cross Train more… (bike in my case)

Gear (in case you are curious)

Shoes and Sock

I tend to cycle through 2 or 3 different pair of shoes. I wore a pair of Salomon Sense Ride through the race and for about 100 miles leading up to it. The debate was between those and the Altra Lone Peak 3.5. I went with the Salomon mainly for the downhill performance. My foot seems to slip forward in the Lone Peak easily no matter how I tie them. Nike Kiger are my other favs…  For socks, I love the Injiji ankle socks. I’ve never had issues with the toes socks on long runs. I have a pair of compression ones also, but opted out of those in the end for this run.

Shorts and Shirt

I love the Patagonia Strider 7″ shorts more than every short I’ve tried so far. It was just above freezing that morning, so I went with a super lightweight Patagonia wool long sleeve I got years ago in a bin in the Reno outlet for $5. Best $5 I’ve spent on clothes! You can almost see through it.

Nutrition?

I’ve tried all sorts of stuff. My favorite energizers for higher heart rate things is ClifBloks with caffeine, Gu  Roctane (not birthday cake) and Gu Stroop Waffles. Nothing beats the Stroop Waffle if you are in a low… tastes so good! I’ve tried other stuff, but when it comes to straight sugar, I like these the most. My focus for the next 50k + run is to see what more wholesome foods I can keep from sloshing around in my stomach while giving me a constant flow of energy. A side note: Bike-packing, I really like a sweet and savory nut mix, but you aren’t moving your guts quite as much… more to come as I learn more!

Carrying it all

So… I really debated just carrying a handheld water bottle since the aid stations were about 8 miles apart maximum… however, I thought I’d better carry what I know I can eat and not rely on the aid station for nutrition my body isn’t used to… however, I did eat watermelon!

I have an Ultimate Direction SJ Ultra Vest which has been a great companion. If I need to add more than what that can carry, I should be rethinking my day. In the end I carried my smart phone in airplane mode for tracking and music. I did run out of water at one point due to skipping the refill at an aid station and continuing on. It worked out, but a little reserve would be good to have.  Usually in my pack is a small first aid kit to stop bleeding, give a pain killer and cover blisters as well as a small Sawyer squeeze water filter. Light with nothing in the hands is most comfortable for me.

Anyhow, to sum it up… I had a great time. Went from high to low and then finished. Enjoyed it all really, even though it was probably one of the hardest things I’ve done exercise wise. I’m looking forward to the next one.

#50k#trail run