50 Mile Race Recap: 4 Lessons Learned
Yesterday, I wrapped-up the Georgia Jewel 50 miler, a point-to-point trail race in the beautiful mountains of Dalton, GA. The route includes several landmarks including John’s Mountain, Keown Falls, and Snake Creek Gap. It rained the entire day, which I mark up as a positive because it kept it cool!
I learned a ton, especially that being in good shape is just a baseline for an ultra race. To make it to the finish line and achieve a good time, you need to consider four critical factors:
1. The Battle for Calories
One of the major concerns during an ultra is the dreaded "Bonk," where you hit a severe caloric deficit, leaving you with virtually no energy to continue.
I aimed to consume ~350 calories per hour throughout the entire race. To make it easy to track, I packed my CamelBak vest with 350 calories in each pouch, thinking, "I just need to finish what's in this top right pocket in the next 60 minutes." This strategy worked smoothly (big props to my coach Thomas Moyer for that one)
However, around mile 35, my body revolted against food. Gels, chews, granola bars – you name it – instantly triggered a vomiting reaction. Thankfully, I could still handle liquid calories, so I doubled up on G1M Sport and Tailwind.
Lesson Learned: Plan to have a very wide variety of food options on hand; it's tough to predict what your body will tolerate 35 miles into the race.
2. The Delicate Balance of Hydration
Maintaining proper hydration during a lengthy race is a given. The real challenge lies in finding the equilibrium between water and electrolyte levels throughout the day.
I carried approximately 50 ounces of liquid in my CamelBak and an additional 24 ounces in a Nathan water bottle on my chest. Depending on the distance to the next aid station, my goal was to consume either all of the CamelBak or all of the water bottle.
I also carried various electrolyte supplements, including powders and tablets. But the real conundrum is distinguishing whether you need more electrolytes or just more water.
Lesson Learned: Master the art of recognizing your electrolyte versus water needs. A fantastic pro-tip I received from Thomas was to munch on a salty potato chip at each aid station – if your stomach rejects it, you likely have enough electrolytes. If it tastes delicious and your stomach agrees, it's probably time for more electrolytes.
3. The Persistent Focus on Foot Placement and Tricky Terrain
I aimed to complete the majority of my training runs on trails and rugged terrain. Nevertheless, I underestimated the mental stamina and concentration required to navigate roots, rocks, and uneven ground throughout an entire day. Unlike road running, trail running necessitates continuous focus on where you place your feet.
A few times I zoned out which almost immediately resulted in tripping. I brought headphones and planned to listen to music or an audiobook for much of the race, but even found that too distracting and just went “quiet” mode the entire day.
Lesson Learned: Find a silly, repeatable “mantra” to say to yourself to help find rhythm in your foot placement. Thomas recommended “pitter-patter-pitter-patter” which I found especially helpful on the downhills to ensure I wasn’t going too fast and reckless. On the flats and uphills I ended up using “Tu-la-la-lay-lay, Tu-la-la-lay-lay” which I think is my son’s obsessive attempt at a Lilo and Stitch song and always ends up stuck in my head.
4. Pain Management and Aid Stations
The only thing I can say here is to know that pain is coming. For me, the only way around it was to keep moving. As much as runners look forward to sitting for a minute or two at aid stations while the amazing volunteers refill water, stopping can also halt the “numbness” that you’ve built up while in motion.
Lesson Learned: Just before the race, I decided to pack extra-strength Tylenol, a tip I picked up from Thomas. Taking it at every other aid station proved to be a game-changer, preventing my quads from completely blowing-out on the downhill sections.
*A Note on the Trail Running Community
If you have even the slightest curiosity about trail races, I wholeheartedly encourage you to register for a race! The community's atmosphere and enthusiasm are truly remarkable. Everyone is exceptionally supportive and encouraging, and the focus is on personal achievement, with each individual striving to "run their own race." It's a unique vibe compared to road races.
For finding upcoming races, I typically rely on the UltraSignup website.
*A Note on Coaching
I had an amazing coach, Thomas from Heart Heart Hustle Club, to help me prepare for this race. We discussed and planned for these four factors for months.
If you are attempting an ultra for the first time, I highly recommend investing in a coach. I am 100% certain I would have fizzled-out at 30 miles or so without Thomas’ coaching over the last several months.