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Race Report: 2018 Salomon Cappadocia Medium Trail 63K Race

24 10 2018

Race Report: 2018 Salomon Cappadocia Medium Ultra 63K Race

Introduction

After my early on the race DNF at the Maideira Island Ultra Trail Race (MIUT) in April 2018, I immediately looked for another Ultra Trail World Tour (UTWT) Event where I would join even if I was already registered to join the TNF Lavaredo 120K Ultra Race on the last weekend of June 2018. When I DNF at Km 65 at the TNF Lavaredo 120K Ultra due to “altitude sickness”, I have evaluated myself and accepted that I am already getting older and weaker despite the fact that I’ve been training consistently for my races. Having thought of my past DNF, I was able to assess myself that I should run shorter/medium ultra trail races which are less than 100 kilometers to regain my confidence to continue doing international trail running events.

As soon as I was going back to Manila from Madeira, I reviewed the remaining races for the UTWT and I found out about the Salomon Cappadocia Ultra Trail Races which is scheduled on the third week of October 2018. Through a close and good friend who is based in London, Great Britain and had visited Turkey in the past, I made her a request to find out the details of the said race even if I could easily read the details of the said race in the Race Event’s Official Website. It was on the first week of May that I decided to join the said race. From there, I was officially registered to join the Medium Ultra which is 63+K distance. Later in the month, I asked my top trail runners who are regular runners in my BR’s Events and representing the Philippine Association of Ultrarunners (PAU) if they can join the event and take a shot at the longer distance which is the 119K event. Finally, we made a team of three (3) runners in the Medium distance (63K) and two (2) runners in the Ultra distance (119K). It was later, in the following months that another Filipino trail runner, Alex Yap, registered also to join the Ultra distance event. For this year’s 2018 edition, the Team PAU/Philippines is represented to join this event for the FIRST time!

My trip itinerary with our Team will be discussed in a separate blog to include our accommodation in Urgup, Cappadocia, Turkey. This is to include my training and other administrative activities related to the Race.

Salomon Cappadocia Poster/Logo

Salomon Cappadocia Ultra Races Statistics

Race Proper

The Cappadocia Ultra Trail (CUT) 119K and Cappadocia Medium Trail (CMT) 63K Races started at exactly 7:00 AM of Saturday, October 20, 2018 at the Town Center of Urgup with 300+ CUT starters and 500+ CMT starters. So, 800+runners were at the starting line raring to go for their respective distances in a cold morning. After some greetings and briefing by the Race Director/EMCEE, the race started where I placed myself and my Pinoy co-runners for the CMT at the middle of the pack. The two Pinoy runners for the CUT were positioned in front of the runners.

Cappadocia Medium Trail 63K Elevation Profile/Details

The first 2 kilometers were on an uphill cobble-stone wide road where I could easily find my space once I left the starting line. Once the road leveled up, I was already few meters away from the start of the trail/dirt road where later we have to cross the paved highway going to the center of Urgup. Once I was on the wide dirt road, I was already feeling comfortable with my pace aside from the fact that we had a familiarity of the place due to a recon run on the first 9K of the route two days before the race day. As the wide dirt road would become narrower into a single-track trail, I would pass the slower runners who would form a “conga” line from the sides of the trail. This had been my routine on this part of the course, most specially, on the ascending portions of the trail. There were some flat portions where I could run and hike on short steep ascents until we reached a cobble-stoned paved road leading to a populated area where a “Stone Castle” is located. We passed this town and we descended to a very steep cemented stairs until we reached again a dirt road.

Cappadocia Ultra Trail Start/Finish Area

First 3-4 Kilometers of the Route

Cappadocia’s “First” Castle

It was my plan to have an average speed of at least, 6 kilometers per hour on the first 10K of the course just to able to reach the first checkpoint so that I could have a buffer time of 20 minutes. And that is what I did. I reached the first checkpoint in 1:30+ minutes and I did not have to waste any time inside the Aid Station after I refilled my bottles with water. The place is called Ibrahimpasa which 10.8 kilometers away from the Start Line. I picked up 3 slices of Apple and placed them inside my Salomon Vest pocket. It took me at least one minute in this Aid Station. From this Checkpoint, it was another paved road going to the very peak of the mountain which is lined with houses. It was drizzling and cold but I enjoyed the coolness of the day and the air around me. Once at the peak, everything after was about 7-kilometer downhill where I was surrounded with the beautiful scenery of the mountains and hills on both sides of the trail. The scenery consisted of rock formations and rocks with some holes in them. I knew that the distance from Checkpoint 1 to Checkpoint 2 is 17 kilometers but I was confident that my two bottles of water and drink mix were enough for my hydration for the whole distance due to the cold weather. Although I have an empty hydration flask in my pack as a reseve for my hydration drinks, I was not able to use it during the whole duration of the race.

Route Scenery

The descending portion from the peak ended in a populated area with cobblestoned roads with commercial establishments on both sides and some parking areas. Race Marshals were there to point to us on which direction to take once we approach a road crossing. Because of the different electric posts and trees abound on both sides of the streets, there were tape markings tied on these posts and trees aside from those sticks with flag being being placed on strategic places and corners of each street turn. and As I got nearer to Checkpoint 2 which is called Uchisar, another populated area with houses and commercial establishments, I could see two pointed stone castles from afar but I need to pass through tunnels and canyons on a single-track trail. There was an incident where I bumped my head on the on the upper portion of the tunnel when I was not able to bend my body at a lower level just to be able to clear and pass through the tunnel. A Malaysian trail runner, Bryan Kho, was tailing behind me when this incident happened and he shouted to me, “Ingat, Sir”! (Be Careful, Sir!). And I said, “Thank you!”. I am glad that was the only cave with the lowest ceiling over ones head! The 63K route has a lot of tunnels to pass through and most of them are wide and big enough for the runners to pass through.

Cappadocia’s Second Castle

On a winding and uphill route going to the Checkpoint 2 (Uchisar), most of the runners in front of me would bring out their cellphones and took some pictures of a garden with lots of flowering plants beside the road. I was not tempted to bring out my phone and promised myself not to take any pictures of anything along the route before the start of the race. Finally, I reached the Uchisar Aid Station which also served as the Checkpoint 2. It is located inside the “Rock Castle” and I estimated that I was able to add another 15 minutes to my buffer time which was already 45+minutes in total. I did not stay long in the Aid Station after I refilled my bottle; drank some water and Coca Cola; and finally mixed my powdered nutrition. I left a lot of runners at the Aid Station who arrived earlier than me. I was already approaching Km 28. as soon as I left the Aid Station.

Camel Along The Road

Few meters from the Aid Station is a very steep descent that runners in front of me would stop and look for other part of the route where their trail shoes would be stable and prevent them from sliding. Although I did not have any trekking poles, I was happy that I decided to use my Salomon Speedcross 4 as it gave me the appropriate and stable traction on those loose and steep downhill runs. On the downhill, I observed that there were lots of tourists along the route and there was a group of children who were very noisy as they trekked the trails where we shared with each other. I avoided these children until I reached a paved highway with some Police and Race Marshal directing the traffic as runners would cross the Highway. It was at this point that I was able to see a Camel and because of my excitement to see one for the first time, I brought out my Cellphone and took a picture of the animal and a “selfie”!

Cappadocia’s Camel “Selfie”

From the Highway, it was another descending part of the route with rock formations on the left side and I was amazed with the beauty of the place. It was starting to heat up as the sun would show from the cloudy sky but the air was still moderately cold. I would be running with other runners on a wide dirt road which is sandy and loose on this part of the route. There are other parts which are muddy but my trail shoes would manage to maintain its traction. On these flat sandy trail, I would increase my pace and race with the other runners, making those runners in front of me as my “targets” to overtake. At this point, I was confident that I would be able to finish the race in less than 10 hours based from my prevailing speed as recorded by my Garmin GPS Watch. But I think, I celebrated too early!

I finally reached Checkpoint 3/Aid Station 3 in Goreme which is Km 35.5 with one hour and 15+minutes as buffer time and I was able to meet Akyut, a very popular Turkish ultrarunner who is finished the Spartathlon for so many times, as the Chief Marshal at the said Aid Station. I refilled my bottles and grabbed some apple chunks/cuts and stashed them in my vest pockets; ate some chocolate raisin bread; and drank some Coke. I was frustrated to find out that they don’t have any Ice which I intend to use for my Ice Bandana. I think this is the place where I stayed longer for about 4-5 minutes.

Rock Formation Scenery Along The Route

I started running on a flat terrain for about 1.5 kilometers from the Goreme Aid Station until I reached another paved road where I merged and joined the runners of the 38K distance event. As I left the paved road towards the trailhead, I was joined by these 38K runners who can still run through the trail on the ascents while I would hike on such parts of the route. I became irritated and uneasy whenever I could hear the footsteps of these runners who would be a group in 5-6 runners or more on a “conga” line. I was courteous enough to side step on the trail whenever they would be behind me and I was able to do this for so many times. Knowing that the distance to the next Checkpoint is 12.7 kilometers with two peaks/mountains to pass, I knew that my pace and speed had slowed down. Aside from the passing 38K runners, the ascents and descents were more technical, steeper, and more challenging. I was already having some signs of early cramping at this point but I was able to manage it through my nutrition and tempering my speed/pace. This part of the course slowed me down and I conclude that this is the hardest part of the course! However, this part of the course could be the most scenic and most beautiful, too.

As I was about to descend from the second mountain, the 63K and 119K runners were separated from the 38K runners and I was happy to be alone again on the trail. This is where the scenery would be amazing again. The single track trail would be tricky/technical because it is along the side of the rocky mountain where either side of the mountain would be very steep and scary to look to the bottom of the mountain. The downhill on the side of the mountain has long switchbacks but there are steep short ascents and descents in-between. Finally, I reached a descending cobblestoned road that leads to a populated area which is lined up with commercial stores with their local products. After a short right turn from these stores, I would see the Aid Station at Cavusin which is Checkpoint 4 and located in a small one-story building on the corner left side of the road.

Mountain Peaks & Castles

I refilled my bottles, drank water and coke, ate some slices of their chocolate raisin bread and stashed some slices also inside my empty ziplock bag. I already knew at this point that my buffer time of one hour plus had been reduced to less than 30 minutes and I really needed to get back fast on the trail route. I was following a male runner which was 10 meters ahead of me and after about 200 meters, I was faced with steepest incline of the course which took me almost half hour to reach the first level portion which later became much steeper after one kilometer. I call this portion as “Kiss The Mountain” (where the slope of the mountain is on your face) and there is no established trail as I reached the peak of the mountain. I was passed by a tall and younger male runner with trekking poles when I reached the peak of the said mountain and our eyes met with each other and smiled to one another. At this point, I was already cursing myself why I did not bring my new GIPRON Trekking Poles with me. Anyway, it was only at this part of the race where I thought I would have needed the aid of my trekking poles.

I could not believe when the peak of the mountain is a plateau where we would run for at least 2 kilometers and descending to a trail on the side of the mountain for another 3-4 kilometers. As I start to descend from the mountain, I would see the next Aid Station which is the Fifth and Last Checkpoint at Akdag, but it was still another almost 3 kilometers afar before reaching the Checkpoint. On these last 2 kilometers to the Checkpoint, the trail was very steep and the soil was very loose that almost all the runners in front of me had to slow down. But my reliable Salomon Speedcross 4 did the work for me as I put more speed on my downhill run. I reached the Akdag Checkpoint with about 30+ minutes as a buffer time from the cut-off time of 10:30 hours. With almost 9 kilometers to the Finish Line, I knew I would be able to finish the race in 11+hours. I refilled my bottles for the last time and mixed my nutritional powder which would be enough to bring me to the finish line.

Rock Formation Along The Route

The last section of the course is a vineyard with a rolling terrain which I would run the flatter sections and brisk walk the ascents. I could hear the sounds of the passing vehicles from the highway and it was my gauge on how I was progressing in my run towards the finish line. The sounds were becoming louder as I got nearer to the Highway but it was becoming darker as the sun was already setting to the west horizon. I was passed by a couple of male and female runners who are locals in Turkey and I made them as my “guides” towards the finish line. They were also kind enough to wait for me as I appear around the bend to make sure that I was following them. I decided not to use my headlight as I knew the street lights would be able to illuminate the last meters to the Finish Line. As soon as I crossed the Highway, it was my last 800 meters towards the Finish Line and everything was all downhill! However, I was very careful on the last few meters of the cobblestoned road because the road was rough and the cobblestones were not lined evenly flat that I might trip on them with a single misstep. (I found out later that some runners had fallen and tripped themselves on this road before they crossed the finish line).

Live Update Time Of Finish

I crossed the Finish Line in 11:36+ hours, which is almost one hour before the race cut-off time of 12:30 hours! I was happy and I was able to redeem myself from my past DNFs in the Ultra Trail World Tour races where I registered. This finish gave me much more confidence to join and tackle more international trail races in the future. Aside from my personal satisfaction and accomplishment of this race, my Team PAU made a history as the FIRST Filipino Team of Ultra Trail Runners to have finished the Cappadocia Ultra Trail 119K and the Cappadocia Medium Ultra 63K Trail Events.

Salomon Cappadocia’s Ultra FIRST PINOY Finishers (From Left: Alex Yap, Thomas Combisen, Khristian Caleon, Jovenal Narcise/BR, Rodrigo Losabia, & Ronnel Valero)

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Official Result: 6th Antique 100-Mile Endurance Run

24 09 2018

6th Antique 100-Mile Endurance Run (2018)

Starting Area: Guimbal Municipal Hall, Iloilo

Start Time/Date: 10:00 PM September 14, 2018

Finish Area: Culasi Municipal Hall, Antique

Finish Time: 7:00 AM September 16, 2018

Cut-Off Time: 33 Hours

Number Of Runners: 10 Runners

Number Of Finishers: 9 Runners

Percentage Of Finish: 90%

Race Start @ Guimbal Municipal Hall

RANK        NAME              TIME (Hrs)

  1. Remy Caasi (Overall Champion/Female Champion/Female Course Record)—25:17:58
  2. Edwin Fernandez (Male Champion) —27:19:34
  3. Gibo Malvar (1st Runner-Up, Male) —27:20:20
  4. Dondon Talosig (2nd Runner-Up, Male) —28:20:24
  5. Richard Gano —31:11:31
  6. Rodrigo Losabia —31:20:15
  7. Carl Don Rudas —31:24:36
  8. Reese Rogel (1st Runner-Up, Female) —32:54:30
  9. Tess Leono (2nd Runner-Up, Female) —32:58:20

Remy Caasi, Overall/Female Champion

Edwin Fernandez, Male Champion

Congratulations To All The Finishers!





Registration & Acceptance To The 2019 Boston Marathon

13 09 2018

Registration & Acceptance To The 2019 Boston Marathon

On the first hour of the scheduled registration day for runners who are faster than 20 minutes or more on their qualifying time for the Boston Marathon, I filled up my Registration Form for the 2019 Boston Marathon on or about 10:00 PM September 10, 2018, Monday (Manila Time) and sent it immediately. I immediately received a reply letter via e-mail that my Registration Form had been accepted and I had to wait for the confirmation or acceptance to the said event. I immediately checked the balance of my Debit Card and I found out that I was deducted the Peso equivalent amount for the $250 US registration fee for International Runners which I positively consider as a good sign that I will be accepted to join this event.

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I was able to qualify to join the 123rd Edition Boston Marathon when I finished the 2017 Revel Canyon City Marathon Race held on November 4, 2017 in Azusa, California. I did not expect to finish the race in sub-4 hours and it was my goal to finish the race within my qualifying time of 4:10 hours. Since the first half of the marathon distance was downhill, I took the risk to let the weight of my body and my leg turn-over to dictate my pace and when I saw an opportunity for me to finish in sub-4 hours, I just maintained my pace and made sure that I would never have any muscle cramps which would slow down my pace. For the record, I was able to cross the finish line in 3:46:06, which is 23:54 minutes faster than my qualifying time of 4:10 hours. And as a bonus, I was the First Place Runner for the Age Category of 65-69 years old.

D1507EE8-8965-45A1-9E88-DA1384BFA82CIt took me a lot of years and marathon races to qualify for the Boston Marathon and I finally made it when it was time that I did not expect it. For a passionate runner, being able to qualify and join the Boston Marathon is, I think, the pinnacle of Road Racing. Boston Marathon is the Holy Grail of Road Marathon Racing for being the oldest Marathon Race in the USA and most prestigious Marathon In The World! This makes me a Legitimate Qualifier of the event and not as a Corporate Sponsored or Charity Runner.

After two days since I registered for the race, I finally received a Confirmation Letter that I will be joining the race on April 15, 2019 through e-mail and I was advised to wait for the Formal Letter of Acceptance to join the race through the Post Mail.

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I have already bought my Round Trip Plane Ticket from Los Angeles to Boston and back and had already arranged for my accommodation during my stay in Boston. My Round Trip Plane Ticket from Manila to Los Angeles and back will be purchased before the end of this year.

I have already started my training on the very first day of this month of September. It will be through this blog that I will be posting my thoughts, training and preparation for the 2019 Boston Marathon.

I will keep you posted on my daily training and activities even if I have some local and international road and trail races that will be part of my training prior to the said event. Join me in this journey.





Official Result: 3rd Tagaytay To Naic 100K Ultramarathon Race

4 09 2018

3rd Tagaytay To Naic 100K Ultramarathon Race (2018)

10:00 PM September 1, 2018 to 6:00 PM September 2, 2018

Starting Line: Picnic Grove, Tagaytay City

Finish Line: Covered Court (Municipal Plaza), Naic, Cavite

Number Of Starters: 22 Runners

Number Of Finishers: 20 Runners

Group Picture Before The Start

RANK          NAME             TIME (Hrs)

  1. Gibo Malvar (Overall Champion) —14:10:40
  2. Aldrin Pallera (1st Runner-Up, Overall) —14:30:23
  3. Dondon Talosig (2nd Runner-Up, Overall) —15:12:12
  4. Mark Devora —15:31:17
  5. Jenneth Soriano (Female Champion) —16:40:47
  6. Goldenboy Herrera —17:15:42
  7. Jay Velasco —17:39:08
  8. Aldwin Palomo —17:48:28
  9. Aris De Leon —17:48:30
  10. Kathleen Piñero (1st Runner-Up, Female) —18:19:54
  11. Bob Tolete —18:19:58
  12. Tereso Sy —18:20:02
  13. Khristian Caleon —18:23:15
  14. Glenn Rosales —18:23:18
  15. Lawrence Cajote —19:13:06
  16. Reque Angway —19:13:13
  17. Anne Rose Paras (2nd Runner-Up, Female) —19:37:43
  18. Barney Mamaril —19:38:07
  19. Michael Socito —19:38:17
  20. Arianne Ortega (Female) —19:54:38

Gibo Malvar, Overall Champion

Jenneth Soriano, Female Champion

Congratulations To All The Finishers!





Official Result: 6th WEST COAST 200K Ultramarathon Race (2018)

19 08 2018

6th WEST COAST 200K Ultramarathon Race (2018)

4:00 AM August 17, 2018 To 10:00 PM August 18, 2018

Starting Line: Remy Field Oval Track, Subic Freeport

Finish Line: Barangay Lucap, Alaminos City (Pangasinan)

Cut-Off Time: 42 Hours

Number Of Starters: 7 Runners

Number Of Finishers: 5 Runners

Percentage Of Finish: 71.4%

6th WEST COAST 200K Starters

RANK          NAME                    TIME (Hrs)

  1. Thomas Combisen (Overall Champion) —32:25:45
  2. Gibo Malvar (1st Runner-Up, Overall) —38:32:43
  3. Carlito Rudas Jr. (2nd Runner-Up, Overall) —40:45:46
  4. Edwin Fernandez —40:51:05
  5. Richard Gano —41:10:56

2018 WEST COAST 200K Finishers (42 Hours)

Congratulations To All The Finishers!

 





2018 Badwater 135-Mile Ultramarathon Experience (Part 4)

8 08 2018

2018 Badwater 135-Mile Ultramarathon Experience (Part 4)

From Badwater Basin To Furnace Creek (0 to 17.5 Miles)

It was almost 15-20 minutes after the race started when we left the Parking Area. After being shouted at by the Traffic Marshal as we merged to the road, we moved on with a slow speed. I didn’t mind being shout at as it was a result of misinterpretation of the hand signal of the Marshal. Our main focus was to support Tess Leono and I have also the habit to shout at runners who are trying or observed to be violating my race rules and regulations.

Tess was already far from our sight as we moved on the first 200 meters of the route. Actually, we could no longer see her back! The temperature was still 120 degrees Fahrenheit and there was no sign that the heat is beginning to cool down even if the sun is about to set from the west horizon.

It was already “early evening twilight” when we saw the back of Tess on the left side of the road. She was not on the back of the pack as we advised her to be easy and slow on this section of the route but we were surprised to see her at the middle of the pack!

The following were the notes I had written/inputted in my iPhone’s Notes from the time the race started as I drove the Support Vehicle:

• Initially running at 9 kilometers per hour up to Km 5
• She kept on pouring water on her head on the first 5 kilometers and we had to stop every 2 kilometers (1.25 miles)
• She was looking like “stressed and nervous” on the early part of the race until she reached Km 8 (5 miles)
• Advise her to slow down within the first 5-kilometer stretch and advise her of the 12:3 ratio of run and walk (12 minutes of run/jog and 3 minutes of walk). She can lower her speed to 7 kilometers per hour.
• At Km 11, she had her first pee and she slowed down to a speed of 8 kilometers per Hour.
• She started to ask for a change of Shoes at Km 12 but when I asked why she was changing on the early part of the race, she changed her mind and decided not to push through.
• Told her to take some bite foods at Km 12 and she did. At this point, she was relaxed on her pace but she was still sweating profusely.
• At 9:00 P.M it was still 113 degrees Fahrenheit in temperature (as glanced from the Vehicle Controls)!
• Reached Km 15 in 1:58+hours
• She asked for her Chamois cloth at km 16.8.
• Arrived at Km 18 in 2:30 hours
• Arrived at Km 19 in 2:38 hours
• Arrived at Km 20.5 in 2:52 hours
• Asked for Coke for the 1st time at Km 21.6 at 3:03+hours
• Arrived at Km 24.6 in 3:36:30 hours
• Arrived at Furnace Creek Crossing Km 27 in 4:00:00 hours
• Arrived at Furnace Creek Aid Station at Mile 17.5 in 4:18 hours
• Bought 3 packs of Ice at Furnace Creek General Store
• Arrived at Km 40 (Mile 25) in 6:17+hours

2nd Day Sunrise

My Personal Observation On The First 25 Miles

Tess was very fast on the early section from the Start to Furnace Creek Time Station @ Mile 17.5 (Start To Mile 17.5) but she apparently slowed down on the later half of the section due to many stops and refill/exchange of her Simple Hydration Bottle with Ice Cold Water. She was holding/carrying only one bottle at a time during the run. However, I have observed that most of the 16 fluid ounces of ice cold water was being poured on her head. We reached the Time Station at Furnace Creek at 4:18+ minutes without any mandatory cut-off time at this point.

It was in this Time Station (Furnace Creek) that she asked for a seat and a change of her shoes. In an instant after she sat, she was already having muscle cramps on her legs. We wanted to stretch or massage her legs but she shouted at us with “Don’t touch me!” Ok, fine…She was sweating profusely and we gave her a lot of water in her hydration bottle but I have observed that she would pour the ice cold water on her legs! Ok…I thought, maybe she wanted to have her 2XU long tights to be wet with cold water. Later on, she asked for a pair of scissors. What? For what is the scissors? Khris gave her the pair of scissors and she was cutting the lower part of her tights in a vertical manner. I only suspect that the tights was putting a lot of pressure/compression on her ankle and calf muscles. She felt relieved when she made some cuts on her tights. Later, I found out from her that it was her first time to use this new 2XU tights. I thought she was using her old tights for this event. We gave her the food that she asked at this point. In a few seconds after the pouring of ice cold water on her tights/legs, cutting her tights, and eating some foods/drinking some water and Coke, she was back on the road.

It was her request that we should stop whenever we see her on the road. In my estimate it would take us a few minutes from the time we prepare her next supply of water and food before we move from where we stopped up to the time we see her on the road. Sometimes, she would run, at least, one kilometer before we would look for a parking space on the side/shoulder of the road. As a driver, it was very tricky to look for a wide and stable space on the shoulder/side of the road. There are times that the shoulder is very loose with small rocks/sand that you don’t want your tires to go deep on those loose sand and rocks. The RD had advised us not to suddenly brake on these loose shoulders once we park our Support Vehicle as some of the vehicles would be sucked on the side of the road. It is also automatic that we would slowly drive our vehicle out of the shoulder when we leave. There is no rush in parking and leaving the parking area.

Loose Shoulder Along The Road

We could no longer count how many times we parked at the shoulder of the road of which we don’t have to. But it was difficult for us to have a nap or have time to rest and wait for Tess as she approaches our Support Vehicle as soon as we park our Support Vehicle on the shoulder. This park-support-leave cycle was repeated every almost one kilometer to one mile until it was sunrise.

At the break of dawn, we would see a lot of runners and Support Vehicles passing us and they are the runners that started with the Second Wave at 9:00 PM. Tess would continue with her run and walk, and she was back with her good running condition.

It was a matter of time before we reached Stovepipe Wells at Mile 40 as Tess would move progressively forward with the rest of the runners. The heat temperature had lowered in the early morning of Monday but it went as high as 120 degrees Fahrenheit as early as 9:00 AM. As the runners relentlessly moved forward, the heat of the sun and the winds had also relentlessly became hotter and stronger. At a distance, we could see already the building structures of Stovepipe Wells. It was time to prepare myself as the Pacer of Tess once she reaches the Stovepipe Wells General Store.

Pacing Tess Leono From Stovepipe Wells To Panamint Springs

At The 2,000 Feet Elevation Marker

• Started to pace her at Stovepipe Wells General Store. We power hiked the uphill up to the Time Station where the RD was waiting which is still 8 miles away from the center of SP Wells. The RD was located at the 2,000 Feet Elevation Sign on the left side of the road. At this point, the RD told us that we missed the 10:00 AM cut off time by 9 minutes but he told us that we just proceed to Panamint Springs and be able to recover the negative time we had. It was time to push Tess to jog and hike the uphill climb to the peak of Towne Pass. At this point, the Elite Group who are with Wave 3 started to pass us and I observed that they consistently jogged on the road which is to my estimate is 5-15% gradient. I tried to jog behind Tess and I felt comfortable. While I slowly jogged behind her.

From Stovepipe Wells To Towne Pass

• Since I don’t want that our crew would also assist me on my needs from the Support Vehicle, I asked them to aid and concentrate on helping Tess on her needs once we approached our parked Support Vehicle. There are times when Tess would simply leave me as I was still refilling my bottles and chewing my solid foods. Most of the time, she would be 50-60 meters ahead of me and I have to jog the uphill climb just to be able to be directly positioned behind her. It would take me almost one minute to jog the distance where Tess is located.

Before Reaching Towne Pass

• Early on, I taught her run while counting on her strides. I told her that we should do the “20/20 strides”—-20 strides on the run & 20 strides while walking. We did this kind of run & walking ratio on our way to. Panamint Springs. I also taught her to power hike as if she was race walking!

• After we crested the peak of Towne Pass, I was confident that the downhill route to Panamint Springs will provide us the confidence of a faster pace and speed. But I was wrong!

To be continued….

Downhill From Towne Pass





Heat Illness and Endurance Athletes: The Science of Staying Safe When It Gets Hot

8 08 2018

Being a CTS athlete, I regularly receive in my e-mail articles written by CTS Coaches of articles related to the Sports of Ultrarunning and other Endurance Sports. The following article is very timely for those athletes and runners who will joining ultra marathon events in the months of July up to the later part of October in the United States as most of these events happen during extreme heat temperatures.Personally, this had been my problem through the years on why I failed to finish 100-mile trail races in California, Utah and Nevada in the past years. However, with my Support Crew and Pacing experience in last month’s Badwater 135-Mile Ultramarathon, I was able to solve my problem on my hydration and heat prevention. Through the help of my CTS Coach John Fitzgerald, I was able to correct my electrolyte imbalance whenever I run in an environment that is too hot during my training in my Playground in the Philippines. For the past three months, I had been weighing my body before and after my runs in order to determine my body sweat loss within a period of time of running. As a result, I would determine how much liters of water and electrolytes I would carry depending on how many hours I would be out for my run, whether in the early morning or late in the afternoon.

As I continue to write and post my 2018 Badwater 135-Mile Ultramarathon, I will mention something on the later part of my blog on how I was able to manage the extreme heat during the time that I paced Tess Leono for almost 32 miles (50 kilometers) under the heat of the sun.

Without much further ado, I am now reposting this article and I hope that those who are planning to do ultramarathon races in hot environment will learn a lot and be able to apply the preventive measures stated in this article. Let this be a reference to all ultra runners out there.

Heat Illness and Endurance Athletes: The Science of Staying Safe When It Gets Hot

By Corrine Malcolm
CTS Coach and Exercise Physiologist

Human beings are inherently inefficient. Only a fraction of the work athletes do ends up propelling them down the road, up the mountain or through the water. The rest just of that work generates heat, which has to go somewhere. Normally, the body is reasonably good at dissipating heat, until the environment is also hot and/or humid. Heat illnesses develop when you can’t adequately dissipate heat to the environment, and involves an incredibly complex relationship between your thermal physiology (all that heat you are producing), environmental heat strain, and your clothing (2). Many experienced endurance athletes are well versed in hydration and cooling strategies, but as a community it is crucial for all athletes to understand the signs and symptoms of heat illness, how to prevent it, and how to help athletes suffering from it.

Heat illness doesn’t care how much you know about hydration and cooling. Despite all the right preparations, even experts and experienced athletes can end up with heat illness when things go wrong during training or competition.

There are two main types of heat illness: classic and exertional. Classic heat illness is directly related to the environment and how the environment is effecting one’s ability to dissipate heat. These factors include high temperature and humidity, strong direct sun exposure, and still air. Exertional heat illness on the other hand is primarily caused by your own heat production, which is why exertional heat illness can occur in all types of weather (3). It should be noted that the treatment and identification does not change between classic and exertional heat illness, but illustrates the fact athletes should be aware of the signs of heat illness even in cooler and less humid environments.

heat index

UNDERSTANDING YOUR ENVIRONMENTAL RISK BEFORE A RUN, RIDE, OR RACE CAN BE CRITICAL FOR SUCCESS AND YOUR HEALTH (4).

Body’s Response to Heat Exposure

Although 98.6 F (37 C) is generally accepted norm for human body temperature, it is normal for core temperature to fluctuate within a small range of 97-99 F (36.1-37.2 C). When your body increases much above or below this “set” temperature you can experience hyperthermia or hypothermia as your body tries valiantly to bring your body back to homeostasis. When you get too hot your one of the best way your body can cool itself down is to shift more blood flow to the capillaries that lie immediately underneath your skin. What this allows your body to offload some of the heat into the environment and in turn send cooled blood back deep into your body. The second way your body combats the likely rise in core body temperature is by increasing your sweat rate. This allows you to utilize evaporative cooling, which cools the body by creating a temperature gradient as sweat (or other water) evaporates from your skin surface into the air. The neat thing about the increase in your sweat rate per hour during the heat is that your sweat becomes more dilute than usual which makes it even easier for your sweat to evaporate from your skin into the air.

Additionally, there are three environmental mechanisms that can both prevent your core body temperature from increasing and also increase your core body temperature. Those mechanisms are radiation, convection, and conduction. All three rely on temperature gradients where the heat goes from the warmer environment to the cooler environment. In an ideal world that means your body is the hot environment and you are able to dissipate heat into the surrounding environment (5). While you exercise and race your body relies on these thermoregulatory adjustments because during exercise you produce 15-20 times more heat than you do at rest. Without these crucial adjustments, either physiological, environmental, or behavioral changes, your core body temperature will rise 1.8 F (1C) for every 5 minutes of exercise (3).

Levels of Heat Illness

Heat-related illnesses start out mildly uncomfortable and progress all the way to life threatening. The conditions are, from least serious to most serious: heat edema, heat rash, heat syncope, heat cramps, heat exhaustion, and heat stroke (3,4).

Heat Edema and Heat Rash

Heat edema and heat rash are both the mildest forms of heat illness you might experience. Heat edema can occur as your body tries to dissipate heat by vasodilation and a shift of blood flow to your skin. This most commonly happens in the lower extremities as fluid creates inflammation in your feet and ankles. Heat rash (also called prickly heat or miliaria rubra) is a pinpoint red rash that forms on the skin that was covered by clothing. This generally happens in areas that have a higher concentration of heat glands, like your trunk and groin, and is caused by the increase in sweat saturating the clothing and your skin surface clogging sweat ducts.

Heat Syncope

Heat syncope, or fainting caused by heat, may happen during heat exposure because blood is being shunted to your skin and extremities. Rapid changes in body position (commonly sitting to standing, or bending over and standing back up) can lead to a temporary change in blood pressure that causes a person to faint. Most athletes recover quickly once laid flat, which allows blood flow to normalize. That being said, falling due to a rapid loss of consciousness could lead to a concussion, and an athlete who faints due to heat should be evaluated before being allowed to continue training or competing.

Heat Cramps

Heat cramps or muscle spasms have been notoriously linked with dehydration and electrolyte imbalances over the year. However, we now know exercise associated muscle cramps are more commonly associated with a wider range of variables such as fatigue and muscular imbalances. Although harmful to performance, exercise associated muscle cramps are generally harmless to your health and most commonly occur on one side of your body (i.e. your left quad or your right calf). If you are experiencing bilateral, or both sides, cramping or full body cramping, this is often linked to a more serious condition such as extreme dehydration or hyponatremia (depleted electrolytes from excessive water consumption) and should be immediately addressed by your physician or the medical team at your event.

Heat Exhaustion

As we move up the scale in severity we come to heat exhaustion. Heat exhaustion should be taken seriously and treated quickly, as it can advance to more serious and potentially life-threatening conditions like heat stroke. Heat exhaustion generally presents with fatigue, dizziness, heavy sweating, nausea, vomiting, headache, fainting, weakness, and cold clammy skin. A person with exhaustion typically still has normal cognitive and neurological function. They should be able to answer questions about their condition, where they are, who they are, etc.

Heat Stroke

Heat stroke is characterized by a core body temperature greater than 104 F and altered central nervous system function, including irritability, confusion, combativeness, or even worse, loss of consciousness. Hot and dry skin is a sign of heat stroke, but it is important to realize a person can be sweating and still have heat stroke. Altered central nervous system function is the hallmark difference between heat exhaustion and heat stroke, but when in doubt, treat the situation as if the athlete has heat stroke. Athletes showing signs of heat stroke need to be treated by medical professionals as soon as possible. It should be stressed that heat stroke is incredibly serious and can lead to death if not treated quickly.

heat illness criteria

THE CONTINUUM OF HEAT ILLNESS (3).

Risk factors for developing heat illness

The most recent estimate is that heat related illnesses cause 695 deaths per year in the United States, but they are the 3rd highest cause of death amongst athletes. There are two main categories of risk factors: environmental (external) factors and physiological (internal) factors.

Environmental factors include how hard you are working, clothing choices, insufficient shade during activity, lack of access to water, ambient air temperature, and humidity. Internal factors include age (people under the age of 15 or over the age of 65 are more susceptible to heat illness), recent alcohol consumption, acute or chronic dehydration, history of heat-related illness, medication or supplement interactions, recent illness that included a fever, recent head injury, sunburn, skin conditions (eczema or psoriasis), or insufficient heat acclimation (3).

Treatment of Heat Illness

As with many medical emergencies, time is an extremely important factor in treatment of heat-related illnesses. The goal is to get core body temperature down to an acceptable level (below 38C or 100.4 F) as quickly as possible. It’s important to note that although fevers generally present at similar temperatures to what we call hyperthermia (temperatures above 100.9 F) the underlying mechanism is different. In general, our thermal max is a narrow range from 106.8 -107.6 F. Sustained core temperature at this level for anywhere from 45 minutes to 8 hours can be lethal, and one of the factors for predicting the outcome for a person with heat stroke is how long they are hyperthermic. Body temperature of 106.8 – 107.6 F may seem awfully high, but when you are exerting yourself in hot conditions, it is not uncommon for body temperature to reach 102-103 F for short periods of time. Adverse conditions, either internal or external, can cause core body temperature to stay elevated or rise to higher, more dangerous, levels.

The key takeaway from research institutes, such as the Korey Stringer Institute, that focus on heat-related illnesses is to cool the athlete down as quickly as possible to protect the athlete’s brain and vital organs. To do that, the critical first step is to recognize you or another athlete is in trouble. This step is often missed, which allows heat illness to progress to dangerous levels. Get out of direct sunlight and into a shaded, cooler environment. Finally, use whatever you have to cool off. This can include dousing with cold water from a hose or shower, wrapping in cold towels, applying ice packs or immersion in an ice bath, and having them ingest cold fluids. Athletes experiencing heat stroke need medical care immediately, with the goal of lowering body temperature to below 104 F within 30 minutes.

Preventing Heat Illness

The best ways for athletes to avoid heat-related illness are to heat acclimatize before training hard or racing in a hot environment, monitor and manage your hydration needs, and utilize cooling techniques to help manage your core body temperature. Doing these three things well will reduce the physiological strain of training and racing in the heat and optimize performance.

Heat Acclimation

The most important of these three is heat acclimatization because it not only improves thermal comfort, or your psychological tolerance to the heat, but also it improves your physiological thermal tolerance, which is your body’s ability to tolerate heat exposure for an extended period of time. The physiological benefits of heat acclimatization include increased skin blood flow and increased sweat rate, both of which help to dissipate heat quickly and efficiently. During heat acclimation you also have an increase in your blood plasma volume, which allows you to better sustain your blood pressure and work capacity (1). These adaptations take roughly 7-14 days to fully manifest. Because of this, it is important to monitor your level of exertion as your body makes these adaptations. During this time you will naturally have a change in threshold pace, power output, and both maximal and submaximal heart rate. Don’t force it.

Hydration

Dehydration is one of the key precursors to developing a heat-related illness. Although dehydration generally occurs from an inadequate intake of fluids, it can be made worse by an excessive amount of fluid loss through sweating, putting you in a state of hypohydration (Howe et al). Regardless of whether you’re putting too little in the tank or losing to much from sweating, from an athletic standpoint it has been shown that your heart rate will rise 3-5 beats/min for every 1% of bodyweight loss due to dehydration (Coris et al). When dehydration occurs your blood plasma volume shrinks, which not only effects your heart’s ability to do its job, but also decreases blood flow to the skin and sweat rate. As a result, performance declines and the chances of developing heat illness increase.

What this means is that you should monitor not only your during-activity hydration but also your pre-exercise and post-exercise hydration when temperatures begin to rise. It is recommended that you start your exercise or race euhydrated, which just means starting at a normal level of hydration and not getting to the start line dehydrated or hyperhydrated. Adjusting your day-to-day hydration status takes some time, and guzzling fluid isn’t helpful. Rather, try the WUT method and make appropriate adjustments to daily fluid intake.

When it comes to hydration during exercise the idea is to minimize losses in total body water mass. During strenuous exercise in the heat, sweat rates can reach 1.5 liters per hour, and sometimes higher. General recommendations are to consume 16 – 24 ounces of fluid an hour, but endurance athletes in hot environments often need to consume 2-3 times that much. You can figure out your approximate sweat rate by weighing yourself pre- and post-workout. When it comes to post race or activity hydration the old staple was to try and replace 150% of body mass losses during the first hour of your exercise stopping (6). For many athletes this simply wasn’t practical and caused some GI discomfort, and because of this the most realistic guideline is to try and replace 100-120% of body mass lost in the first hour after you stop exercising (1) and continue consuming fluids in the hours after that. CTS has long recommended athletes aim to consume 150% of fluid losses within 4 hours after exercise.

Cooling Practices

The final components to avoiding heat-related illnesses are the little things you can do to work with your environment and not set yourself up for failure. You can choose to wear light colored and loose fitting clothes. Additionally, you can utilize two different methods of managing heat exposure by either continuous cooling methods or pre-cooling techniques. Continuous cooling methods utilize both external and internal cooling methods. Some external cooling methods include the application of iced/cooled down clothing, towels, water immersion or dousing, or packing ice onto athlete via ice bandanas, ice socks, or into clothing and hydration vests. Internal cooling methods generally rely on the ingestion of cold fluids or ice slurries to try to maintain a lower core body temperature. When it comes to endurance activity in particular, pre-cooling methods have been shown to be effective in both improving performance and delaying the inevitable rise in the core body temperature. What this means is that an athlete getting ready to compete in a warm environment can benefit from starting their event with a lower core body temperature. This can be accomplished by ingesting cold ice slurries, or now the use of a commercial ice vest (or more simply cold iced down towels around your trunk and shoulders) during your warmup. It’s been shown that these crucial minutes of cooling down before you hit the start line or the start button on your watch can prolong your body’s ability to maintain a lower core body temperature (1).

When it comes to exercising and racing in the heat, prepare yourself for the demands of the environment, manage your fluids, and utilize physical methods of cooling yourself off. Taking a moment to cool off now might slow you down temporarily but cannot only save your race or workout in the long run, but also your life.

wet bulb temperature

ASSESS YOUR RISK BEFORE YOU GO. (1)

Waiting For My Runner @ Mesquite Dunes In Death Valley Park








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