Archive for Hypoglycemia

California International Swimathon

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My first time back to California in 25 years was a very different one. I was returning as a diabetic (no Disney candy for me) and as a runner. The most obvious part of this trip that stood out though was the weather. I think I must have cast my British ‘take the weather with you’ luck. We were in store for a real treat; thunderstorms all weekend with up to 30mph winds!

This was my inaugural race with Team Type 1 (now Team Novo Nordisk). A good chance to meet some of the guys before the end of the year. Eight of us from across the country were meeting up to race (at what is declared the fastest marathon in the west; California International Marathon (CIM) held in the state capital of Sacramento).

With the weather so bad, we were lucky (?!) the race was actually still going ahead. After witnessing first hand the on/off nature of the New York City Marathon with Hurricane Sandy a few weeks prior, I wouldn’t have been surprised if the race organizers scrapped this one too. But the show went on. We were going to get blown around and soaked for three hours and part of me was really excited by these insane conditions. I packed my usual race gear with a few extras. My tub of Aquaphor, lots of socks, band-aids and a baseball cap. This was my defense against the storm!

Purple = BAD!

Purple = BAD!

Half of our team were doing the relay; Casey, Matt, Nathan and Ben and seemed genuinely worried one of the marathoners might beat them! That was Benny. It was his first marathon yet everyone knew he was lightning fast. That left Chris, myself and Rhet (another first time marathon guy with a time goal way out of my league) to the marathon distance.

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We woke up Sunday to the expected forecast. I looked out of the hotel window to witness palm trees swaying around in heavy rain. This was to be a swimathon, not a marathon. I was rooming with Rhet who remained focused and ready to see what he could do. No one seemed to adjust their goal plan of giving it everything.

CIM course map

The race course ran point to point from Folsom to Sacramento. A similar layout to Boston minus the four hills. I squeezed my way near the front of the start line in a packed area and somehow found Benny. It was almost pitch black, winds whirling around us and the rain coming down hard already causing many large puddles and flooded areas of road. This was anything but California sunshine.

We took off south. A lot of people were ahead or really gunning it to get there. This was because the race is popular with many elites for its fast design and also the relay teams starting at the same time. Soon we turned west for a long fivemile stretch. Winds pushed us to the right and everyone was doing their best to run straight and shield themselves with another body. Wearing a baseball cap helped keep the rain off my face but could do nothing about this intense wind.

My goal going in to the race changed a few times from a controlled sub-3 to wanting to PR. My mindset was slightly aggressive considering I was two weeks post my all out effort at JFK 50 miler but I went with my confident brain rather than my tired body and set the goal at 2:44. The first few miles were clipping off easily at 6:10 and I felt great. When do you not feel great in the first few miles right?

This pace soon changed though when we turned south for the next five miles. The south winds up to 30mph were now directly at us and I found myself sitting on two guys. One was upset that I was doing so but it would have been suicide to take the lead role. I looked around and saw another ten runners behind me! My guilt of drafting disappeared instantly! Anyone running in front or solo on this stretch was wasting some serious energy. Our pace was, well irrelevant, due to this situation but about 6:45 average.

Finally a right turn to get out if the wind and another west stretch. The lead guy from before had finally eased up and calmed down that no one was taking the bait for lead role. I nudged him and said, now you’re running smart. He agreed and no longer hated me! His buddy struck up a conversation mentioning he ran Leadville. We talked about Leadville for the next mile together realizing we probably ran past each other a few times as our finish times were within 30 minutes. Small world this running business!

I hit the halfway point at 1:22; 30 seconds ahead of my goal time at 1:22. Being the optimist, I said to myself; ‘All you have to do is run the same speed again and you will PR’. Did I mention I was running in heavy rain and 30 mph winds?!

Sunny California!

Sunny California!; This photo went viral on social media because no one believed it was that bad. Yes, it was!

We were now on a second long stretch of running directly into the ‘in your face wind’! There were so many puddles and flooded areas! we were running straight through them. Our feet had quickly adjusted to the fact they would be soaked the entire race and I was praying my layer of Aquaphor and two pairs of socks would shield me from blisters. At mile 16, I calculated I just had to maintain 6:15’s and I was on for a huge PR. I think the rain got in my head because I’m since sure my calculations were off.

As soon as I started to dream, my legs started to scream. I was hitting the famous marathon wall but four miles early! I was still grinding along and I tagged up with a guy about 6′-3″ and 200lbs; a perfect partner. Just like in cycling, we shared the lead rotating every 400 meters or so and kept at this for two miles until our paces differed and split again. It was that sort of race where you grabbed help where you could. This was no PR day for 99% of the 15,000 runners and I wasn’t getting too upset that my pace was dropping and I was part of the larger statistic.

The final 6.2 miles headed west into Sacramento. Hoping these miles would be better due to less wind, I was badly mistaken. My pace had shuddered way down to 7:45. This wasn’t a tire legs situation anymore, this was a hypo. I popped two gels and regretted not sticking with my routine of a gel every seven miles or so. If I had taken one at mile 20, this wouldn’t have happened. I wanted a really good post-run glucose reading and thought I would be ok just gulping on Powerade at the water stations. Even with my experience, I still get it badly wrong. I remembered talking to Matt on the flight over from NYC about shutting it down if it wast going my way. Even, in this situation, I couldn’t. I couldn’t let go. I wanted to perform at my maximum on that day.

With a mile to go I approached a long line of tall palm trees and knew that was near the end (from my minimal course research). As I saw the trees, I realized the rain had stopped. It was still cloudy but seriously, hallelujah!

My pace had picked up again with the gels doing their magic. I had been stupid not to take a gel back at mile 20 and had gone hypo and paid the price. I saw my team mate, Rhet ahead with less than a mile to go. He was meant to be done by now. I pulled up alongside him and without hesitation made sure he stayed on my shoulder. This was not my day and I wasn’t going to ditch a teammate. I wanted to see him finish strong. We swung around the last two turns at the State Capitol and finished together in 2:53.

Casey, Benny and Nathan were waiting for us right at the finish line. Benny threw down an impressive 2:43 first time marathon in those horrible conditions beating the relay team who had to settle for a 2:45. Yeah, Benny’s that good!

I went to the drop-bag tent to collect my stuff and dug out my blood tester. I was 91. I don’t want to know how low I was at mile 20! It wouldn’t have changed the outcome enough to still PR. We hobbled to the car and shared our stories. Of course, at his point the sun was breaking through the clouds. No time to enjoy California sunshine. I had a plane to catch back home!

What a blast with the team even though it was a quick trip in not so sunny California. The good news writing this is, at least I know I will be back next Summer for Western States 100. Then I’ll be crying about too much sun!

One more bling to an incredible 2012!

One more to an incredible 2012!

 

JFK 50 Mile: The 33 Minute PR

A year ago I stepped up to what many regard as a ‘real’ ultramarathon; 50 miles. The race to me was simply known as JFK. I have since learned much of its history. It is the oldest 50 mile foot race in USA, inspired by Teddy Roosevelt and implemented by President Kennedy in 1963 to make sure all military officers were fit for war. The course has stayed the same each year since. Starting out in the small town of Boonsboro, MD, the race is 15.5 miles of road climbing and Appalachian Trail (AT), just over a marathon on the C&O canal towpath and ending with 8 miles of rolling road hills into Williamsport, MD. I learned a lot from my first 50 in 2011, mostly don’t assume your body will keep going without fueling or pacing!  I was however ecstatic with my 7 hours 13 minutes and 33rd overall. How could I not be? It was a PR!

JFK elevation: 15 miles of trail fun followed by 35 miles of flat and fast canal path/rolling hill roads

I returned to this historic race for precisely that reason. This year was the 50th running of the oldest 50 mile race in the country. I signed up in Spring for one of the 1,000 places against 10,000 people and was lucky to get a place. I think I put about six stamps on my envelope come to think about it, just to make sure I had paid enough postage and maybe it would get there even quicker!

Race Day: November 17th 2012

I woke up at 5am to temperatures just above freezing that would rise to a high of 52. Perfect running conditions. First, great weather in Leadville (no thunderstorms), then Chicago (no heat) and now JFK. The weather gods have been kind to me this year. Walking the half mile from Boonsboro school to the start line on the main street bundled up in five layers, I had the intention of starting the race with a long-sleeve top over my Brooks ID singlet and wear hat and gloves. I scanned what over runners were wearing and decided to scrap my extra layers and go singlet and sleeves from the start. A final pre-race blood test had me at 240. My glucose had risen from 143 at breakfast. Not ideal and a slight miscalculation of bolus intake. I already had my hand-held bottle filled with Gatorade which I now wished was just water. I poured half of it away, upset with myself for not having water to replace it with and/or having a better starting blood glucose. Probably both. I increased my basal rate on my insulin pump and knew I could get water at aid stations to stay hydrated. I would figure it out, I always seem too.

The start of the 50th annual JFK 50; me (in neon yellow, no not Eric Clifton in pink tights!)

The great-grandson of Teddy Roosevelt fired the starter pistol to get us under way at 7am sharp. I sat right behind the two favorites; Max King and David Riddle before they quickly pushed up to the very front. As the top 25 of us quickly took off from the main pack, I immediately wished I had kept my gloves as the cold wind rushed over my hands.

The pace was fast, faster than I had thought possible. 7:02 at mile 1. I had studied my Garmin data from JFK 2011 and knew I was too aggressive in the first half of the race which led to a breakdown in the second half with cramps through miles 32-38. So why was I running a 7-minute mile?! In my defense, the start of the race is a good time to jockey for position before the trail section and road miles are always going to be quicker than trails.

Road miles out of Boonsboro, MD

My plan for this year’s race was 8:30 average pace through the first 15 miles and 7:30’s for the last 35. This would equate to a 6 hour 30 minute race. Plan B was: 6:43. Why so precise? A 30 minute improvement from 2011 sounded nice and Plan C was to go sub-7 hours. My training seven weeks post-Chicago consisted of not much training. Rest had become the new mileage. My longest run had been 16 easy miles.

We soon climbed steeply for a mile and jumped onto the first section of trail. As the sun rose on my left, the shining light flickered through the trees making it hard to see the trail but at the same time, was one of those beautiful images that remind you why you are a runner. This trail section was fairly wide and still a frenetic pace for 50 miles. An aid station appeared so I grabbed a cup of water as planned to balance out the effort of the first few miles.

We hit a road section again, in the woods now, and climbed again, this time steeper to get to the highest point of the course. Ellie Greenwood was a few yards ahead of me and I studied her as she chose when to run and when to walk the hill. I copied her. My average pace had fallen to 10/min miles but I trusted what I was doing. This is the two-time Western States 100 champion as well as numerous other amazing achievements in the sport. Others around her chose to run the whole way up. I knew I would see the majority of these people again before the race was over.

A familiar looking volunteer from last year pointed at a narrow gap into the woods and I now knew we were onto the magical AT section for 10 miles. This is by far the toughest part of the course, not because of elevation changes but the jagged rocks buried under and around large brown leaves. The pace now fell into that 8:30 range but the energy expenditure felt like 7:30’s. As tough as it I say it was, it is and will always be the most fun part too.

I joined forces with a familiar face, Derek Schultz on the AT, a fellow Brooks ID runner with a very strong ultra background (Laurel Highlands Ultra course record holder). He bombed the downhills and I caught him on the flats as we shared stories for a few miles. We passed the JFK 50 legend Eric Clifton in his trademark outrageous running tights (neon pink this year) and Derek chatted to him while I closed the gap on a pack of three ahead.

I tagged on the back and we became a solid four, staying in order passing the early 5am starters. The last few miles of AT are where the rocks get trickier as your brain gets more tired. It’s also a place that has put a nice dent in my right shin for life from my fall last year.

Just as I thought to myself I may just get off this trail without falling, down I went at the feet of two men from the 5am start. They were staring straight down at me as I moaned in some serious pain. One of them said to the other “That one looked like it really hurt” as if they had been hanging out at the third corner of NASCAR all day comparing car crashes.

They were right. That one did really hurt. My left foot got tucked under a rock and down I went hard on my right side, my right knee connecting perfectly with a rock embedded on the trail waiting to cut me open. I very gingerly got up and got handed my water bottle that must have flown off course during the downfall. I looked down to see if the pain was actually warranted and saw a nice line of claret over the notch of my tibia and was relieved. I mean, if you’re going to fall and moan about it, you want to see proof it hurt right! I hobbled, I walked and finally I ran again and slowly got back into my stride, relived it had not been any worse.

Descending the switchbacks of Weverton Cliffs

At 14.5 miles, I was now functioning like nothing had happened back there. I descended the steep Weverton Cliffs switchbacks down to the Potomac River. A 1,000ft drop in less than a mile. There were lots of 5am runners in this section so I had to communicate well to get by without any more drama. If the switchbacks had a tree on the inside, I grabbed it and swung around the turn without losing too much speed. Clearly the fall, had not hurt my confidence.

I heard lots of cheers below and soon ran through a large crowd of spectators including Michael Chu as I got close to the C&O canal towpath section. At the aid station prior to this 26.3 mile stretch of flat monotonous running was Tiffany, being a trooper running around Maryland all day supporting me. She greeted me with a huge smile and handed me my blood tester. I pricked my finger, blood strip already set up and got my reading: 275. 27…what?

My glucose went up after 15.5 miles? I filled my water bottle with water and kept on going. I analyzed in my head why 275. I had thought that maybe on the trail I was going low around miles 10-13 so knocked back two gels, which in hindsight I never needed. I readjust my basal level from -60% to -20% and would see where my glucose was again at mile 27.

I checked my average pace for the first third of the race; 8:25. Just faster than I had planned but I was happy with that. Now was time to get into my faster stride. I was hitting 7:38 average for the first few miles of the canal. Not quite the 7:30’s I would need for Plan A but it was still early in the race and I found my pace to be manageable. The most important thing was not to run a mile faster than 7:30 even though I felt good. I passed a pair of runners who made a comment “The race doesn’t start until mile 30”. It made me think. I actually put that in my head but changed it to mile 35. I still remember how quickly the body can fall apart from miles 30-35 with that ‘still X miles to go’ mentality.

Changing pace on the C&O canal path

Just shy of marathon distance, I saw a deer ahead on the canal path. I’ve always enjoyed seeing them while out on the trail. As I got closer, I waited for the deer to see me and bolt but it never did. I ran around it giving the guy some space but clearly not enough as it begun to follow me and then decided to chase me! When did deer ever chase humans! My pace went into marathon mode for a few yards until it either felt sorry for me or just got bored with this running thing.

I then teamed up with a human. We chased each other back and forth but not like the deer. We decided it would be easier to say hi, acknowledge we were running the same pace and run together. He (Nick), like many others in the race was part of the military, based at West Point, NY. We ran into a main aid station at 27 to lots of cheers, still chatting away. Tiffany was there again, ready to help me with my blood test; 250. Well, going down but still not low enough to start really eating much. I gave her my handheld water bottle, no need for that anymore as now aid stations were frequent along the canal path (every 4 miles or so) and I was carrying gels in my compression short pockets anyway (if I would ever need them), so I didn’t need to be lugging around Gatorade on heavy arms. Tiffany told me we were in 26th and 27th place.

I caught back up to Nick and we carried on at our pace. We discussed our JFK races from last year, both with similar stories of good but not great performances. He was way ahead of his time goal so when he stopped to take an S-cap and said he would catch me back up and never did, I wasn’t too surprised.

I hit 50K and knew the next few miles would be the toughest mentally. There would be aid at mile 34 and the next main one at 38. The aid station at mile 34 never seemed to come as the long left bend around the Potomac River just kept on going and going with no one in sight. I almost wanted to see another deer! My pace was now slipping towards the 8 minute mark and I wasn’t feeling great. I knew I wasn’t going to cramp like last year; I had been taking two S-Caps on the hour like clockwork. It was my sugar. This time, I knew it for a fact. I could feel the symptoms of a hypo, not just the effort of running 34 miles. I finally saw a dozen Santa and elf hats and an area decorated in tinsel. What a great sight! A volunteer asked what I wanted and I said “Everything!” I grabbed two cups of Coke, M&M’s, orange slices, pretzel sticks and some cookies. I told them, this was the best aid station on the course. Partly because it was decked out for Christmas but also because mile 34 of 50 miles sucks! It’s far enough into the race that you’re really hurting but still too far enough from the finish, you can’t get too excited about it being ‘almost’ over. I played games in my head; 8 miles of canal path, 8 miles of roads. ‘Lets go’ I told myself.

Mile 34 Cookie Monster sighting

I left the aid station swiftly and munched on the food. I had three cookies left. I ate one but quickly realized I was not carrying any more liquid. Their was no way I could eat the other two cookies without getting a really dry throat. I decided to keep them by putting one in each of my short pockets. I don’t know why I did this, I had gels on standby if need be but laughed to myself as I felt like the Cookie Monster taking on the JFK50! Churning out these mid-30’s miles was real agony. I knew a 6:30 finish time was off the table now but as I turned a corner onto a long straight away, I saw a great sight; three runners way ahead. I knew I would eventually get to them. This image gave me new energy. Seeing them and my mile 34 aid station intake made me feel so much better. The pace came back to 7:35-40 and I closed the gap gradually. Eventually I passed them and knew I was now closing in on the top 20 of the JFK50. This became a new goal in itself, one that I did not plan or think about at all pre-race.

I kept my placing but felt my energy and pace dip again as the final aid station on the C&O canal path was not too far away. I pulled out one of the cookies from my shorts and ate it with an energy gel, about 50 grams of simple and complex carbs as one. My mistake of experiencing two hypos close together was that I had tweaked my basal rate of insulin between miles 27-38 and I had been too aggressive to bring my glucose level down.

At the aid station, Tiffany asked how I was doing. My reply was negative for the first time “I’m so tired”. Rightly so, 38 miles is, well 38 miles. But it wasn’t the distance. My glucose was 90. Proof that I had been fighting hypos. I took a Gatorade from her and downed it in seconds and grabbed some Jelly Belly Sport Beans.

Mile 41: the C&O canal towpath almost over

I pushed on but still didn’t feel great. The third place woman passed me and I watched her as she ran with an effortless stride (unlike me). I realized she was hurting too, just not showing it. I kept her in sight and as my glucose rose from the Gatorade and sport beans, my body felt better and I noticed on my watch that there were now only 10 miles left. That’s nothing, I said! 2 miles of canal path, 8 miles of roads. Dig deep. And I did. 7:09, 7:07 for the last two canal path miles.

I had caught back up and re-passed her, promising her beer and pizza at the end for helping me. By keeping her in sight, we had both closed the gap on some other runners who were now also behind us. One of which was third place runner Jeff Buechler from last years 2011 JFK. I felt bad for him, his leg must have blown up or something to be this far back from the leaders.

My pace was now really going up in gear. My glucose felt like it was back to normal and I was about to hit the last section of the course; the rolling asphalt hills. The part I like to forget, is the immediate climb off the C&O canal path which is 200m of pure agony. Your pace goes from hare to tortoise as you clamber up it. I didn’t dare look at my heart rate data but I’m sure it was close to max. I reached the crest with no desire to go any further until I saw a runner ahead. As I ran along the farm roads, one turn then showed me that after him there was no one left to catch. With under 8 miles to go, I was convinced this would be my last place to take. I contemplated sitting on him until one mile to go but quickly realized he was suffering far worse than me so passed by, wished him well and I truly felt sorry for him even though we had over a 10K to go. I asked him if anyone was ahead. He said no. Why would he have said yes? He knew it would only motivate me to kick on. Smart runner, dumb question from me.

I crested a hill as I opened the gap on him. He was right, no one. Just me and the road and an excruciating 7 miles to go! I chose the 8.5 road miles to think of my uncle and his battle with cancer using each mile as a year of his fight. It really helped me because I was absolutely exhausted. I went past an aid station and grabbed a cup of Gatorade to top up my glucose level. I refused to have another hypo now and didn’t care so much if I went the other way. I even threw away my last cookie like a pro cyclist would throw away a water bottle before a big climb. Every ounce mattered to me. I’m pretty sure looking back, that throwing the cookie away didn’t do anything for me!

For the first and only time on the course, we had mile markers. They were traditional wooden blocks by the side of the road with the number of miles to go. All on my own and ready to be done, all I wanted, was to see the next one with a 6 on it.  As I closed in on the mile 6 board, the wind knocked it over on its back as I ran past. I laughed at that one. This was exactly how I felt! I hadn’t looked at my watch for a while. My pace at this point was what it was, meaning I had no more speed to give. It was just under 8-min pace which I knew would put me around 6:43 finish time (Plan B goal). I focused hard to remain sub-8 minute pace.

With 5 miles to go, I noticed a guy in the distance running on an adjoining road. He looked the part. Light shoes, skinny, skimpy shorts. The tell-tale signs of a fast runner. He joined the race road and ran ahead of me. After having some time to really think about this ironic scenario, genius me realized he was not a random runner, he was the next guy ahead of me! I had to assume he went the wrong way or took a pit stop. Either way, I was on his heels and soon he was another one behind me.

Mile 46

Any excuse not to run now ; )

I turned right in between a row of small houses and saw a police car stopping traffic. I knew this was mile 46. I also knew I wasn’t going to see Tiffany here but really wanted too. This pain was really getting unbearable now. Then, of course she jumped into the street cheering me on. It was awesome. My energy was again lifted and the road was now coned off to traffic with the final 4 mile stretch.

At three miles to go, I hit another long straight and I could see three more runners ahead. One was Ian Torrence who I had run with in the pack of 4 back on the AT, hours earlier. I had to pinch myself that I was going to maybe catch this guy. He is a few years older and maybe not his old speed but this guy is a real name in ultra running.

And so it was, I chalked off more guys. My plan to not run hard early and blow up was working. My tank was close to empty but I had been slowly improving my place for most of the race. I had not been passed properly since early in the AT section.

I climbed a sweeping hill to the final aid station at the top. I remembered this and knew I was one mile shy of the end…until the volunteer shouted “1.5 miles to go!” Oh well. What’s half a mile over 50.2 miles right? I turned left to roll downhill on a main road and glanced to my left to see the last person I had passed way back and no threat to me now. I could have eased off the pace at this point and kept my place but I knew I was close to a 6:40 finish time. I made that my mission as I clocked off a 7:10 mile 49.

That 33 minute 50 mile PR feeling!

Can you say ‘Run Happy’ Brooks runners?

I climbed a slight hill on the final straight and saw the finish in the far distance. What a sight! I pushed all the way home and made it; 6:40:38 an average pace of 8 minute miles. I had just taken 33 minutes off last year’s time. What a difference a year makes in my short ultra running career.

I got helped over to a chair by the finish line where I got to celebrate with Tiffany and was also greeted to another familiar face; ultra runner Mark Rodriguez, who came out to watch. I did a post-run blood test for the first time in the comfort of sitting down; 123. A man stood over us and said “I like to see those numbers” explaining further that he was a doctor. We agreed. It was the first good one of the day!

I walked into the Williamsport school to go and take a shower. I hid from the first aid medics that would have loved to play with my gashed knee (I learnt my lesson from this last year!), chat with Ellie Greenwood (by far the best female ultra runner in the world right now) who enjoyed the fact that my last name was England like no tomorrow and met with Max King and David Riddle too. Top ultra runners but better still, top people who genuinely care about their fellow runners as much as they care about their own performances. JFK next year? Maybe. I prefer the mountains to flat courses. If I do go back, I have to consider breaking into the Top 10 males as my goal. We will see. With this much fun and support on the course, why not? For now, rest and more rest before my inaugural race for Team Type 1 in the  California International Marathon on December 2nd.

Ellie Greenwood was more amazed at my last name than her 17-minute course record win (I like to think so).

Finally caught up: Me with Max King (new course record holder) and David Riddle (2011 winner and old course record holder)


 

 

Jeff, Jen, Me and Tiffany. Hanging out at the finish line ready for Buffalo Wild Wings!

Dexcom: Staying Between the Lines

The Dexcom G4 Continuous Glucose Monitor

I first had the opportunity to get a continuous glucose monitor (CGM) last year when I made the switch from daily injections (4 or 5 to be precise) to an insulin pump. I kindly declined the extra medical device as I wanted to focus on one piece of technology at a time.

A year has passed, and my mindset has changed. Just like I want to improve as a runner, as a person, I want my diabetes to improve and be the healthiest diabetic I can be. By stumbling across a video showcasing a new CGM by Dexcom (via my Twitter feed of all places), I was sold instantly that I needed this in my daily life.

My nurse Emily,  at the Naomi Berrie Diabetes Center, received my e-mail of enthusiasm that I wanted this and she got onto it straight away (of course, my team are awesome!). I received my Dexcom G4 Platinum at the start of November.

It’s half the size of my phone and slim. Size matters! A huge plus as the previous edition was bulky and not very runner/athletic friendly. I set it up, putting my hypoglycemic level at 80mg/dL and hyperglycemic level at 200mg/dL. If my glucose level crosses over either of these lines, I get an alarm from the receiver. The key to good diabetes control is to stay between these lines. Now I get to visually see where I am constantly.

I injected my sensor pad on my stomach and attached the transmitter which feeds the blood glucose reading to my monitor. The sensor stays on for a week before having to redo this process and changing the site location. My Dexcom contact, Nathan Nava (a fellow T1) told me some good advice “Think of your abdomen as a 4-way grid and rotate the sensor from top left, top right, bottom left, bottom right and repeat. As for the insulin pump catheter, keep that at least 3 inches away or preferably, the opposite side of the Dexcom sensor”.

As much as I love my Dexcom (hard to believe right?), it does have to be remembered, it will never replace a blood tester for complete accuracy. Just like a GPS running watch appears awesome to many (myself included), how many times have you used it knowing it wasn’t quite accurate? Technology is amazing and improving so fast but do yourself a favor: if the Dexcom informs you that you’re hypo or hyperglycemic, do a blood test to make sure before reaching for the Gatorade or injecting a bolus of insulin in your system.

Ive found my favorite aspect of the device is the trending arrow(s) telling you if your blood glucose is going up, down or staying level. If you are rising or falling fast, you’ll see two arrows and an alarm will go off giving you a friendly heads up to take action.

The photo below shows my blood glucose reading vs Dexcom after a long easy pace 16 miler. I started my run at 250mg/dL (slightly higher than I wanted) and dropped down gradually to a good post-race 103mg/dL (which was actually 93). The trend arrow informs me I’m still dropping, which is OK and normal. So what did I do at 9am to avoid the hypo? Eat breakfast and start the rest of my day!

Actual blood glucose: 93. Dexcom: 103.

My A1c (a 3-month average blood glucose) has already come down by 0.9 from my last appointment at Naomi Berrie and I’m sure some credit goes towards having this CGM, even if it has only been for two weeks. I can’t wait for my next A1c in late December. If you have the opportunity to get a CGM, don’t delay. This is a real game changer.

Gotta Run with Will

In September, I was honored to be asked by Will Sanchez to be on his show; ‘Gotta Run With Will’. Previous guests have included some local celebrities of the NYC running scene; Nicole Sin Quee, Francis Laros, Deanna Culbreath, Jonathan Cane and Terence Gerchberg. I had a great time being his guest discussing my running resume, managing diabetes and of course the Leadville 100 in honor of my Uncle Dave!

Will is a true part of NYC running. He has been a member of New York Road Runners since 2003, worked as a mentor with Team in Training (Leukemia and Lymphoma Research) and attends the famous NYC Run Club; where I have met 99% of my New York friends! Thank you Will and the team at Gotta Run with Will.

 

Race Report: Leadville Trail 100 (Outbound)

The alarm was 2:30, the hours of sleep I had just had was about 3 and the race of my life was starting at 4. This was the start of crunching numbers over the next 28 hours from time of day, mile pace, glucose, carbohydrates, calories, elevation and distance. The hardest, longest biggest running test of my life was literally about to begin.

LT100 Elevation Profile

Sub-24 LT100 plan. Arguably more thorough than German engineering.

The plan I had prepared for my crew and pacers for times I would be at various aid stations, pace, distance etc. wasn’t likely to stick over 100 miles. That strict German like statistical plan had its first change as early as 2:17am. My body clock alarm knew beat than the electronic one. The BlackBerry didn’t get a chance to pump out its merry tune at me and my three peacefully sleeping pacers; Rui, Francis and Keila.
I showered and came back to the bedroom with all lights on and Chariots of Fire playing. These pacers sure knew how to get me going! I put on my gear (next track Rocky) making sure not to have anything loose in my feet, socks or Brooks Cascadia trail shoes. Yes, that much detail was needed to have a successful race. I wore my compression shorts with my Brooks shorts over, where my bib number 260 proudly showed*

Uncle Dave was an avid hiker before his cancer. Leadville seemed a fitting tribute to him and his courageous battle.

*Something I have not mentioned on rundiabetes before is my charity work I have done for Leukemia and Lymphoma Research, for my Uncle Dave’s favorite charity. He had been fighting this cancer for 8-1/2 years and my family sadly lost him shortly after his 60th birthday earlier this year. What was to be one of his final goals in life was to reach that huge birthday milestone and celebrate it with Aunty Rosie and my cousin Graham. Being given that numbe “2-60” by race organizer, Shannon Gipson, let me pay him the respect he deserves, my hero, my inspiration. He would be with me every step of the way on this journey even more so now.  If you care to, my sponsorship page is still taking donations: http://www.justgiving.com/Stephen-England-100-for-Uncle-Dave
I went down to the hotel breakfast with the gang at 3am. We all ate and shared small talk and jokes like nothing big was about to happen. I wasn’t nervous, I was ready. This was it. They drove me the 1/2 mile down Harrison Avenue to the start line on E 6th Street with about 15 minutes to go. Any longer hanging around there and I knew I would just get cold and impatient.

15 minutes to go with Keila and Frankie seeing me off!

On top I had my Leukaemia T-shirt with Brooks arm warmers, long sleeve top and rain jacket, new Leadville wooly hat with headlamp and my backpack with its 50oz water bladder and 20oz of Gatorade in my water bottle with blood tester in zip-lock close by, food supplies and salt tablets. This was ultimate business mode. Not one thing had been forgotten. Well, OK, so I did forget to bring my gloves to the start but let’s forget that! Frankie’s offer of using his socks as gloves was very kind but I turned him down. I decided it would get warm quickly and it wasn’t freezing cold, I think about 45 degrees.
Start to May Queen (0-13.5)

4am start line – 802 runners raring to go!

Final blood glucose check before the race; 210. Perfect. My basal rate was set to -70%. I would check blood glucose every hour of the race and consume at least one S!Cap salt capsule (more if my legs cramped and when the sun would be out later on).

The US anthem blared, the gun was fired and we were finally off heading west out of Leadville towards Turquoise Lake. 11:24/min miles was the planned pace for this 13.5 mile section. I had never ran that pace ever before. I knew where mile 1 and 2 were from Thursday’s shake out run. All i neededto remember was, don’t go out too fast. 802 headlamps were shining down E 6th Street and then down a dirt path road. Everyone was talking and laughing. Everyone was buzzing! The view of headlamps from the middle of the pack was beautiful and inspiring, everyone here trying to finish this race for different reasons and different goals.  The reality of the race though was that only half would come back up this road. The statistics tell you from the previous 29 years of this second oldest 100 mile race, that only 42% will actually finish. The completion rate is the lowest in any 100 mile race.

Heading west down E 6th Street from the start line

The wide dirt path road took a sharp right and we went from runners to climbers up a steep single track trail. We got back on road and hit Turquoise Lake at about 6 miles, now back on single track around the perimeter where passing was not really an option. Probably a blessing in disguise. I looked up ahead and saw a line of bright headlamps lights stretching for over a mile. This image was simply breathtaking. On went the iPod shuffle. ‘Who Needs a Road’ by Signpost Sound. Not me. This was absolute heaven.

Running at Turquoise lake: an endless line of light

After another 7 miles of this huge lake, I entered May Queen aid station 4 minutes slower than my predicted time. That was pretty good as I was not using my Garmin’s GPS to tell me every fine detail. Why? The battery life of my watch is 6 hours, the course record is 15:42. Doesn’t work. It wasn’t so much that my pace was so true though, it had more to do with the fact I had 4 pit stops to do what bears do best in the woods! My stomach did not seem at all impressed with my pre-race Pizza Hut dinner.
I had so far eaten two granola bars and sipped on some Gatorade, approximately 500 calories in total. If I could maintain that caloric intake between aid stations for the whole race, I had a good chance of ‘keeping my stomach’ which basically means not throwing my guts up, a common occurrence in ultra running. One slight problem with my food intake plan though, my glucose results for 2, 3 and 4 hours were all 300+. Until I could bring that back down under 200, any food would just keeping pushing that number up and up and making me feel diabetic sick, let alone vomit sick.
I grabbed some water and some fruit and adjusted my insulin basal to +10%. I have never gone into the plus while exercising before so this was new territory but I had to get it lower so I could start eating. A 100 miles was a new experience as was controlling my glucose for it.
May Queen to Fish Hatchery (13.5 to 23.5)
After this short aid stop that also involved taking my shoes off to shake out a mini stone which would have otherwise caused a huge blister, I walked up a steep road while talking to a familiar face, Michelle, a hardcore ultra girl I had met at the Massanutten Mountain 100 race in May that I had paced Chris Solarz at. She only ran the toughest 100 mile races all with mountains but ironically lived in Florida! I asked if she was going to see her crew at Fish like myself. She said she didn’t have any crew or pacers for the whole thing! Some egotistical men in my shoes may have felt really small and weak at this point. Not me! I was feeling even more lucky to have Team England around, waiting for me down the road in ten miles. Hats off to Michelle though.
We climbed Sugarloaf Pass for about 5 miles as the sun rose over the mountains. The headlamp was long gone and stored in my backpack to hand off to my crew. The views were spectacular, a huge factor in why I chose this race to be my first 100. I knew later on in the race, these kind of views would serve the perfect distraction to my tired engine. Someone referred to this race as the devil due to its altitude a while back. I looked at it from a different perspective though. This was mountain running at its finest.

Asthmatic meets diabetic at 11,000ft. #mutual respect

I talked to a guy, Mike Poland, on the climb, at first about the course as I had overheard him earlier discussing it so I picked his brain on how long this climb was. He had completed it once in 23 hours so I knew I was going roughly the right pace for sub-24 although he had also not finished it three times. Yep, this was Leadville alright. A beautiful course but real tough too at no lower than 9000ft up to 12,600ft not once but twice.

The conversation shifted to health. He was 45 and I was impressed with his fitness. He reminded me of Francis in many ways and I talked about him to Mike. This was the first year Mike was taking on Leadville though with a new hurdle; asthma. My reaction was “what the hell are you doing here in mountain thin air?!” But then he saw me doing a blood test and we suddenly just realized we were just two peas in a pod who wouldn’t let anything stop us from achieving things we really wanted in life.
At the top of Sugarloaf I pushed on and descended 5 miles, a famous stretch called Powerline. It wasn’t famous for the descent though.  The return ascent to come in the dark is where most runners stagger up it like zombies, a real brutal section for later. I descended at a fairly quick pace clipping off quite a few places. The final stretch of downhill was in a straight line for over a mile with mini plateaus. So much fun.  A film crew was at the base using a camera on a panning tripod. I milked this moment for all it was worth, pointing to my ‘260’ bib while flying past hearing the shutter continuously open and close. I felt like a Leadville rock star except I had 80 more miles to go before getting too ahead of myself.

23.5 done and all smiles at Fish Hatchery

I ran along a road into Fish Hatchery and saw my pacers for the first time since the start, almost 5 hours ago. I had almost run a marathon at this point and was glad to see them. They asked me how was it going? What did I need? I wanted to sit down in the chair we had purchased and get a cold Coke on board as my sugar had just dropped to hypo level at 74 after being at 300+ for hours. Neither of those items were there. They were in the car. For whatever reason, we had our first error. Well, I forgot my gloves at the start so it was the second one I guess. I was annoyed but not too much. How could I be? My friends had flown in from Arizona and New York for me, woken up at 2:30, started playing Chariots of Fire and now here they were doing their very best to support me and help me complete this race. We borrowed a chair and I think Francis ran to the car to get a Coke. Problem resolved quickly. Great work team.
Fish Hatchery to Twin Lakes (23.5 – 39.5)

25% done with Hope Pass looming in the distance.

I pulled out of Fish back to some rare asphalt running. I remember thinking how hot it had quickly got. I was now in my lightest of clothing options with just my Leukaemia T-shirt, backpack, visor and Oakley shades up top. This was not a day to go shirtless with backpack combo. Chaffing was already becoming a slight concern down south. The crew car unexpectedly pulled alongside me and gave me some cheers and then completely unplanned, pulled to the side of the road and got ready to greet me again. Great, I thought. I can now get more sugary food in case I go low again (something I should have done at Fish).

An improv pit stop with the crew

I did another blood test before grabbing any food as I had just been low. I was now 236. Wow, good job i checked. I had shot up so quickly. Scrap anymore simple carbohydrates! I readjusted my basal % once more and kept going.
The road swept right and went on for at least another mile. I thought at this point, thank god I was not running the New York 100 that Keila did which was all on this stuff. I saw my pal, Gary Brimmer from Brooks (crewing for another runner) who checked in on me. “Anyone told you that they love you yet today?” I was a bit taken back by ex-army tough guy Gary’s approach! I mumbled a no. “I love you” said Gary as he slapped me on the back. What a great feeling that was, probably why he is a coach!
I re-entered the trail towards the woods leading to Half Pipe. This became the music mile. What am I talking about? I passed a guy who without any introduction exclaimed to me “Dude, I’m listening to Vanilla Ice!!” I said I couldn’t compete with such a class act, I had on 30 Seconds to Mars and gave him a well deserved high-five. I found this moment so funny and random that I then asked a lady I was passing what she was listening too. She had no idea who she was listening too! I helped her out and informed her it was Red Hot Chili Peppers. She defended that her son had made the playlist for her. What a cool mom tearing up the LT100, I bet her son was proud of her! As nice as she was and after losing round 1, I had to inform her that I had Michael Jackson’s “Beat It” which trumped RHCP. We laughed about it and cracked on!
This was typical small talk between runners on the outbound journey. Most of us had crew/pacers but in between those aid stations, we socialized with other runners making new friends along the way. They were anything but competitors. The course was enough competition. They were companions sharing the road.
I ran through Half Pipe aid station (a small no crew and fluids only stop) and kept going at a nice pace on a flattish dirt path for miles. The last few miles turned into descending switchbacks on single track and dirt path. I passed Jason Friedman from NJ, the guy who beat me by half a mile at Running with the Devil. He didn’t look too hot and said so himself. Twin Lakes became visible as two small lakes but these quickly became much bigger as the descent continued.
As I was behind my sub-24 pace after Fish, I used this downhill section to gain some time back. A bit too much though as i took a lovely spill here. I was passing several runners and shouting “on your left” meaning they should get the hell to the right ASAP! Two runners were side by side as I approached looking for my gap through when down I went, hard on my right hand and elbow. I got up pretty quickly as these guys were probably thinking, what are you doing going so fast! I brushed myself off and kept going. I did a quick check and saw I had nice layer of skin missing from my hand and elbow. I tried to wipe the blood off on my shorts but accidentally got it on my bib instead. I looked at the bib and couldn’t help to raise a smile up to the sky. My 260 bib was now blood, sweat and tears. How very fitting I said in my head to my uncle.

Roaring into Twin Lakes aid station in front of Team England!

I came down one final steep hill to roars of cheers from the Twin Lakes crowd. Loudest of course was Team England. My parents were now there with my pacers all wearing their Leukaemia T-shirts and waving Union flags (Frankie tells me it is only called a Union Jack flag when it is on the back of a boat. I believe him!) What an absolutely awesome reception! I told them I made some noise back there referring to gaining time back, flying the descents as I love to do. Their may have been an f bomb in that sentence too, which for once my parents didn’t call me out on. This time, the chair was there as well as all the food and clothes choices. The team was working better than a professional pit lane crew!
My blood sugars had been around 100 for this last 16 miles. I continued to snack on granola bars and Gatorade through that section. My blood glucose at Twin Lakes was 177. More cheers from Team England! It was so pleasurable to see my friends understand what my blood sugars meant. Cheers when they were good, ask what they could do when they were too high or too low. They were definitely understanding diabetes at a fast pace. I took down a Coke and some mini burritos. The key was to get me eating as much real food as possible before my stomach would shut down.
Twin Lakes – Winfield (39.5 – 50)

Rui giving me the pre-Hope Pass pep talk

After 7 of my planned 10 minutes break I was up and going again. The hardest part of the course was coming up. You couldn’t really miss it. Hope Pass mountain was 3,400ft above me standing at 12,600ft above sea level higher than treeline aka where there’s not very much oxygen. Rui walked me out of the aid station and I said to him, “see you in 3” referring to the planned hours it would take me to ascend and descend Hope into Winfield where he would jump in and starting pacing me back home.
I ran through green meadows looking straight up, not worried or imitated by Hope Pass, just intrigued by how hard this was actually going to be and how good the views were going to get!  I passed Tom and Casey, crew for the Team Type 1 athletes, Ryan and Jon. I had just met them officially the day prior and was surprised when they asked me if I needed anything which was super nice. More about Team Type 1 another time, but its exciting news worthy of its own blog.

Ice cold Colorado river crossing – I didn’t need waking up mind, I was so ready to climb Hope Pass!

I soon heard the running water of the river. The first river crossing was about to happen. I had read that the river can be waist deep after heavy winters. Not so, this year. It was just below the knee but ice-cold as it should be. I didn’t take any huge risks here as i held on to the rope as i crossed quickly. Such fun! My shoes were now double the weight. I knew the sun would dry them off in no time so there was no need to worry about blisters or cold feet. It was refreshing. Good thing too, I was about to climb and climb hard.

I turned right onto a single track in the woods where the climb officially began. My planned pace on my wristband was irrelevant. I knew the only way to tackle this was for me to take it up at an honest pace that I could maintain the whole way. At first we climbed some switchbacks and along the river once more that only the runners would get to see. It seemed like a secret place as you would never know or imagine this was here by looking at Hope Pass from far away.

Hope Pass; 3,400ft in 3.5 miles

The grade got steeper and didn’t let up, some times with my heels without a chance of touching down before the next step forward. Forward relentless progress I kept telling myself. If I was moving, I was doing enough. Without much warning Anton Krupicka and his pacer Dakota Jones bombed down the mountain in the lead of the race. I gave him a shout as clearly he knew me now after we had met for 5 minutes yesterday at Safeway car park! He actually did give me a shout back. Maybe Scott Jurek had told him to give me some encouragement when he saw me?! Next came Team Salomon’s Thomas Lorblanchet and pacer Anna Frost, who i personally believe is the best female ultra runner around right now. They were about 7-8 minutes behind. A few of us started talking about the leaders. Would Anton win? Where was Nick Clark? It was so exciting. I was watching one of the biggest 100 mile races unfold in front of my eyes. Hang on a minute…I was in this race! Focus!
After about 2 miles, we started climbing through open sections so I knew the treeline was close and then there it was, open space ahead towards half a dozen tents, the Hope Pass aid station. At this point, I was the front engine of about seven runners working as a unit up Hope Pass. It was great teamwork. As for the aid station, I was expecting a small table and a few gallons of water. It was so much better. Volunteers ran towards us and asked what we wanted in our water bottles. I was tempted to ask for oxygen but went for the more reasonable request of water from a kid who took my number and flew back up the mountain to refill it and return in less than a minute. I joked to him it was better than service at the Ritz-Carlton. I’m pretty sure he didn’t get it or just thought I wasn’t funny. I have had time to reflect on my joke and now firmly believe it was the latter.
We passed llamas hanging out on the open fields. I peeked into the tent where several runners were slouched on seats taking a break, eating soup or worst of all throwing up. Their stomachs were already giving out at mile 44 ish??! I didn’t spend much time looking at that image. This was not from an unconcerned perspective, they were in good hands from medics, I just didn’t want to see any negative stuff to put me off my game.

The view north from 12,600ft – I had just run 45 miles to get here

From this aid point, I knew it was just a half mile more to the top of Hope Pass; 12,6000ft. Single track all the way. You could see the route as runners were spread out zig zagging up over the switchbacks, some hiking, some hands on knees exhausted. My train carriages had all departed for soup and chairs at the aid station but I was on the express track. I kept the pace going, I stuck to my plan. I think it was about a 2 hour climb, I try to forget even now sitting at home typing this. Whatever it took, the views were worth it. I turned back as I remember reading as a ‘must do’ and saw just how small Twin Lakes now looked and even further away, how small Turquoise Lake looked. Yep, I had come all this way on two feet and so far it felt great. No time to hang around though, the wind was blowing hard and the temperature was about 30 degrees less than Twin Lakes.

Loving the Hope Pass descent!

As was becoming the norm, I descended the back of Hope swiftly except when going over huge rocks that were part of a mountain landslides and when the grade just became too steep to stay in control. I knew this side would be steeper coming back up and their was the proof. When I put the brakes on downhill, it’s steep. A small group of guys at a bridge crossing at the bottom said “just down here to Winfield.” OK, great news chaps, I thought.

In previous years, the course took you onto a dirt road here for 1.5 miles into Winfield. This year, they made a last-minute course change that was confirmed at the pre-race meeting; a single track trail into Winfield to avoid runners and cars sharing the road. Rumors flew around that this  had extended the course between 1.5-3 miles in each direction. The crowd cheered when this news was confirmed. Being a “newbie” to the Leadville family I had no idea if this was good or bad but took it as good news as the majority cheered.
From post-race research, I found out it was an extension of 2.5 miles in each direction making the course about 105 miles. I would have taken car dust over 5 more miles any day but I’m sure my new buddy Mike Poland disagrees! The trail at one point gave a good view of Winfield aid station with the car pack absolutely packed. All I cared about was seeing it, knowing I was so now close to the halfway point. Oh no, no, no, not so fast newbie! This new trail section went past the aid station and looped around for another mile or so. What a head spinner!

The new section; single track trail into Winfield

I started asking inbound runners who were sharing the trail (the course is out and back) how far was it to go. Some said 1 mile, others said 2. It was pointless, just keep going, then you would know, I said to myself. I finally saw some people sane enough to not be runners so I knew it was close..ish. One female spectator shouted “finishing is winning”. I thought it was cute, but not my game plan.
I saw Ryan Jones from Team Type 1 walking up the road with Tom and Casey. We shared a quick exchange. He wasn’t feeling too hot and I said that Hope had taking me longer than I thought plus the trail sucked for being long. He agreed and said he was shooting for a 27-28 hour finish. I responded saying, I guess now is a good time to give up on my sub-24 plan then? We all laughed and realized our race expectations were quickly turning into the ‘let’s just finish in the allotted time’ plan. The race was definitely starting to hurt now, especially my stomach and I couldn’t help but think the spectator who just shouted “finishing is winning” was pretty close to the truth.
At the same section I also bumped into Brooks ID ultra runner Shannon Price pacing his friend for the entire back 50! We have been Facebook friends for years cheering each other on but had never met until that moment. It was nice seeing all these people I knew from my crew, Team Type 1 guys and Brooks ID friends.  The respect between runner to runner and between runner to spectator was incredible. You knew you were part of something really special.

Time for a break. 50 miles and my stomach wasn’t so happy.

I recall Christopher McDougall talking about his Leadville experience in New York in a not so positive light. He was so relieved to be told he had NOT made the cut off time to keep going when he hit Winfield!
I rolled into Winfield aid an hour behind my plan at 11:47. I got weighed to make sure I wasn’t dangerously over weight (from over hydration) or under weight (from lack of fluids/foods). I had dropped 7lbs. If only I was on America’s Biggest Loser instead of halfway through Leadville 100, this would have been really good news. The medical staff had every right to keep me under their watch until I had put back on some weight. If I had lost double this, the worst scenario would have come into play and they would have had the right to pull me out of the race. I didn’t spend much time thinking about that scenario! The medics gave me a look that said eat more, or you’re going to get in trouble. I went over to my crew like a naughty school boy and told them all about my weight issues!
I slumped into the chair, now a little depressed for the first time. It wasn’t the loss of weight though, being tired or doubting myself to finish. It was the fact I was now an hour behind my goal plan of a sub-24 finish and I knew it was gone.  My glucose was however on the money at 158 so that brought some good news back my way. Everyone knew how important it was for me to eat real food with lots of fat to get the weight back on. My stomach was knotting up and I overheard Keila saying “he will lose his stomach real soon”. Great, just what I didn’t need. Throwing up all over the mountains while trying to run 50+ miles back to Leadville. This was a real low point for me and I was so pleased I had pacers all the way home. I ditched the iPod shuffle, I now had my brother Rui for company up and down the Hope Pass return. I ate some Ramen soup with noodles and crackers and some cheese. I couldn’t take much down though, my stomach was fighting me. After a long rest stop it was time to get this thing going again. As Ken Chlouber’s son, Cole said in the pre-race pep talk, it was now time to do it all over again. I looked at Rui with eyes that said “Let’s roll”.

Boulder, CO – Magnolia Road

I woke up for my first full day in Colorado in the running/cycling/hippie town of Boulder. It is residence to ultra greats Scott Jurek and Anton Krupicka. Both of whom will be in Leadville at the weekend; Scott is pacing and Anton toeing the line going for his third W.

I knew where I wanted to do my 10 mile run months before I got here; the famous Magnolia Road which is mentioned several times in the book ‘Running with the Buffaloes’. 12 miles west of our hotel, elevation 5,600ft is the start of Magnolia Road off the main canyon road. Starting at 8,000ft, it quickly climbs to 8,800ft with crazy switchbacks and insane views of Boulder below.

This is the start of the road climbing 800 feet really quickly. I did not run this today unlike the Buffaloes.

This has become a staple training run for many Olympians, worldclass marathoners and the University of Colorado Buffaloes XC team that has produced some great athletes from Adam and Kara Goucher to the Torres twin due to its ideal altitude level.

Slight inclines made it a bit tougher with breathing

If I wasn’t a week away from Leadville, trust me when I say I would have started at 8,000ft. This was not the time to be a hero so I got my personal chauffeur aka Dad to keep driving to drive me to the top where the asphalt turns to dirt path road. We both really enjoyed the drive with some breathtaking views even if it was 7am. I went to do a blood test before I started only to realize it was still in the hotel room! Rookie mistake. Plan B. I was 270 at 6am and did a 1 unit basal adjustment to try and bring me down to 180. I had to assume that was correct so jumped out the car and did a 50/50 split of iced water and Powerade (about 20g of carbs) and was carrying back up gels as usual. I said to Dad see you in an hour and a half predicting an easy 9/min pace. What I didn’t allow for was taking lots of photos with my brand new camera though!

My view after half a mile. Camera pit-stop.

Off I went and soon found open land with nothing but pine trees, a solitary ranch and huge mountains in the background. Click. click. click. The pace just dropped to 10/min miles! Welcome to Colorado, the place is breathtaking.

Talking of such, I then climbed up a few hundred feet and for the first time I felt a slight difference in oxygen, the mountain thin air. A few heavier than normal breaths for mile 2  and I hit my next picture postcard view. Magnolia Road is great because of ideal altitude for athletes to train but also these views!

Another runner on the open road

I got 5 miles out and really wanted to keep on going. I was buzzing with the excitement I knew better, plus my parents would be waiting for me back at the drop off point. I turned and saw a herd of skinny XC guys coming towards me at a nifty 7/min pace. The standard respectful wave took place and I knew instantly I had just seen a pack of University Buffaloes runners. Go Buffs!..apparently. Pretty cool.

I ran back east now watching the sunrise over a different set of mountains. More stops for photos! The old folks would have to wait a few extra minutes for me, sorry!i felt my blood glucose dip the very last mile. I didn’t want to take a honey stinger gel so I decided to wait until I got back to my parents with blood tester and hidden Powerade in the woods. As I had roughly predicted, my level was 70. I took the drink of about 15g carbs in 2 seconds and we hit the road back to Boulder for a big breakfast at Snooze that I highly recommend. My level was back to 150 before I stuffed my face!

Two big errors with the run; don’t leave your blood tester behind and don’t wait to take in more carbs as soon as you start to feel symptoms of a hypo. No errors choosing to run on Magnolia Road.

The road is so cool, they gave it a big sign!

 

 

Nutrition Plan for Leadville Trail 100

The race of my life is less than 9 days away. As I pack my bag ready to head west, I put together what appears to be a small candy store. You see, 100 mile races have been tongue in cheek called “food eating contests that involve some running”. If there is no fuel, there can be no fire. The good news? I like to eat a lot! Saying this, I’ve just never tried to eat so much while running up and down mountains for a very very long time.

The Nutrition Experiment has been in effect since I began ultrarunning a year ago

I have learnt how to manage my glucose control for every day easy training runs, speed workouts, marathon races and beyond. Most have been successful but even I have had my fair share of hypo’s and hyperglycemia experiences. During Running with the Devil in July, I was able to record my glucose on a regular basis (every 5K loop) for the first time. If I exclude my early low of 62 after 3 miles, my glucose range over 12 hours of running was really between 110-180. That’s great numbers and something I hope to repeat in Leadville.

I did this by consuming about 60 grams of simple carbohydrate per hour. It is therefore an easy calculation for me to consume 1 gram of carbohydrates per 1 minute. What I got away with at Devil, I will not get away with at Leadville though; I really didn’t consume much ‘real food’. I need to make sure I consume complex carbohydrate, fat and protein foods as much as possible before my stomach shuts down in the race. It will happen. My guess is around mile 60 onwards! But it really is just that, a guess. So, here’s what’s on the food menu with approximate grams of carbohydrates for August 18-19;

Chicken burrito 80g

Haribo cola bottles 75g

Pizza slice 45g

Grilled cheese sandwich 40g

Pro Bar food bar 48g

Powerbar Energy Blasts 45g

Clif Sports Bar 42g

Coca-Cola 39g

M & M’s 34g

Gatorade 20oz 30g

Honey Stinger gel 29g

Jelly Belly Sport Beans 25g

Clif Crunch granola bar 25g

Pineapple slice 7g

Watermelon slice 5g

Orange quarter 3g

Gatorade and Coke are foods! If any liquid contains carbohydrates, that’s food to any diabetic athlete I know. Talking of liquid, I need to try and consume 40-60oz of water per hour (Scott Jurek says 80oz but that is tough!). Whatever ounces amount I consume in Gatorade/Coke per hour, the remainder will be water. My goal is to consume at least half a water bottle (10 oz) of Gatorade per hour (15g carbs). The remaining 30-50oz will come from water. When I need more sugar and caffeine, the famous Coke cans of ultra running will come in. A 12oz can is 39g carbs.

No pretzels, chips or salty bar snacks; I’ve tried them before, most notably at JFK 50 Miler last year where I cramped up and lost a ton of time. Personally, they take a long time to digest and have since been experimenting with salt capsules.  My weapon of choice is S!Caps; 315mg sodium and 80g potassium goodness! I throw down at least 2 per hour running. In the short period of time, I have been using them I have not cramped up yet with this formula and I can thank one of my pacers, Francis Laros for giving me a few to sample first. He is my dealer!

The key to my nutrition plan revolves around blood tests. Obviously, if my blood glucose is above 200, I’m not going to take as much carbohydrates and if it drops into double digits, I may increase my carbohydrates to 100g over that one hour period and reduce my basal. The game plan as determined by Naomi Berrie Diabetes Center is to stay in the 160-200 glucose range. Consistent testing will be key and I will test every hour and make the necessary adjustments. When my brain shuts down during the second half of the race, I will rely on my crew (my parents) and my three awesome friends working as pacers; Francis Laros, Rui Guimaraes and Keila Merino, to keep my “food eating contest” on track, to help test my blood glucose regularly and to ultimately keep me going forward. My team will be registered nurses by the time we finish. I sincerely hope I can write about no hypos or hyperglycemia episodes in my race report to come. Watch this space.

LT100 Training – 12 hrs Running with the Devil

With just 4 weeks to go until Leadville Trail 100, my phase #2 training plan called for the second 50 mile effort. Without getting on a plane to head west to Colorado, Utah or Wyoming, the most local race with hills was in Vernon, New Jersey. ‘Running with the Devil’ is in fact not a 50 mile race but a 12-hour timed race up and down mountain ski slopes on a 5K loop. See how far you can run in the alloted time. Last year’s winning time was 50.1 miles so I set my goal as just that.

Elevation changes of the 5K loop are extreme allowing little time for “normal” running

To 99% of the world, this seems like well…Running with the Devil. The 1100 foot ascent in 1.5 miles followed by the same elevation drop right back to the start made me fully aware this race was going to be as much mental as physical with the easiness to quit coming every 5K. This was perfect. It would be the longest time running for me no matter the distance covered by almost three hours (Bear Mountain 50 Miler; 9:13).

“Running is simple as it requires just a pair of shoes”….unless you’re running with the devil!

Friday night was spent packing endless food and diabetes supplies, spare shoes, spare socks, spare everything. I had hardly calmed down enough for bed when the alarm woke me at 3 am. I picked up Rui Guimaraes, my running brother and soon to be awesome Leadville pacer. He was tackling the 6-hour version. Nothing wrong with that, this race is hardcore and he is still dipping his feet in the ultra/trail running scene.  We headed through the Vanilla Sky like streets of Manhattan and out of the Lincoln Tunnel into New Jersey.

We arrived at Mountain Creek Ski Lodge in plenty of time ready for the 6 am start. After my very early breakfast (bagel and bananas) my blood glucose sat at 160; all good. The goal was to keep it there for the next 12 hours. Race director,  Rick McNulty, sported an appropriate polka dot jersey and gave us the lay of the land. A 5k loop started and ended at the lodge. Towards the end of the race, when time was running out, we could tack on a short 0.5 mile loop but as soon as the clock read 12:00:01 the loop would not count, the race was over.

Mountain Creek, Vernon, NJ

We had 30 nervous but excited starters. I saw a tall guy sporting the Team Type 1 kit so introduced myself. He was Ryan Jones. He had heard of me through the team and we are both doing Leadville. Unfortunately for me he was not doing more than six hours and that also meant our conversation was cut short when we started ascending the first hill. He was running it and it was steep! I let him go, I just knew that kind of output for me was unsustainable for 12 hours.

The start of 1100ft gain!

After this climbing stretch, we turned sharp left through some woods but we were now descending. I was convinced these mountain goats ahead of me were going the wrong way but they were right and we did get a mini downhill recovery. That soon ended when we started climbing in an open field by the ski lift. This hill was long and ridiculously steep. Both of my achilles were in agony and I had to stop at the top to stretch. We hit our second runnable section which was rolling terrain on a rocky trail? Was this the top? I prayed hard. The devil just laughed.

The trail ended and I saw an even longer climb. This was head down, big stride stuff. No running, looking up or talking here. This was really tough and I was just starting.

The last descent; the yellow dot is me!!

It had taken me 35 minutes to climb 1.5 miles. How was I going to hit my goal of 50 miles at that pace I asked myself. Run down hard! Sections of the downhill where steeper than the way up so I had some leaning back to do which meant braking to not lose control. It also meant a lot of quadriceps work. I arrived back at the start in 45 minutes giving Rui the really comforting news that it was really tough! I sat in a chair at the lodge and did my first ‘during exercise’ blood test; a low of 62. This was a surprise. I had taken half of my breakfast bolus at 4am and been 160 only 3 miles ago. I had no time to ponder how now, I had to load up on sugar fast and carry on. Two honey stinger gels went in the system and I carried on. This wasn’t a time to re-test in 15 minutes. I would do so in 45 minutes after loop 2.

Besides, I was fully loaded with gels in case I ran into trouble while away from my supplies. I also had my handheld water bottle full of Gatorade. Now I knew the course, I started to break it down into managable doses of pain; the climbs consisted of three power hiking sections with two runnable trail sections and the descent was just that, just get back in one piece.  My pace remained the same on loop 2; a 35 minute climb, 10 minute descent and 5 minute break for blood testing, food intake and general recovery.

Loop 4 in the books (12.4 miles) and the sun was now out to play.

Now my blood glucose was 82. Only just OK. More gels and some energy chews were digested and off I went. At loop 3 I appreciated the first two more, the sun was now rising. At loop 4 I now found myself suddenly surrounded by another hundred plus runners in the 6-hour and 3-hour events. It was tough to know where I placed in my race, more so now. I guessed top 10. My real focus though was keeping an honest pace of 45 minutes per loop and getting my blood glucose back to near 160. I didn’t want to get sucked into a pace of a guy doing 3 or 6 hours.

I achieved both my steady pace and glucose control for the next few hours. I was on track to run 50 miles; 16 big loops and 1 short loop. At 1pm I changed my shoes and socks. As I entered the rock trail near the summit I wondered how the new trail shoes would do on this section. THUD. Down I went hitting my shin hard on a not so blunt rock. I guess I got my answer! Two women who I had just passed, said they heard the wounded animal and made sure I was OK. After five minutes of hobbling and really thinking I had just ended my 12 hour race at 7 hours I joked to them that as it (my leg) had not fallen off, it was time to carry on.

This was unsurprisingly my slowest loop and also resulted in my highest blood glucose; 188, due to not burning as much carbs as predicted for the loop.  I was now behind schedule. As well as my shin, my whole body was also now beginning to ache more and more with the heavy cement legs on the uphills and pick axes attacking my quads on the downhills.

At 3pm I found Rui sitting down amongst many other 6-hour finishers. I asked how it went as I only saw him once in his race. He won it!!! Only his second ever ultra race and he tore it up with over 28 miles. Whether he knew it or not, this gave me renewed energy. I returned after yet another loop and he told me I was in fourth place. It didn’t mean much as I had no idea how far ahead the top 3 were. All I knew was, it meant a handful who were ahead of me had dropped out at some point. I slumped into my chair at the lodge and did my routine; towel, blood test, can of coke and handful of fruit (it was all my stomach could handle at this point). I tried to imply to Rui I felt bad he was waiting for me to finish hoping he would say he was really bored and we should call it a day. Typical pacer just looked at me and said he was fine and I should keep going! I had two hours left and was really wasn’t feeling it. Finally I got up and went for “one” more loop.

It took a while, almost an hour. I was now walking sections I had run and even sat at the top of the ski lift to drink water. That was a mistake. I almost lay down and was going to have a little nap! That nap could have lasted the rest of the race time.

I returned to base and Rui informed me I was now top 3. Then he kicked my ass and told me the 4th place guy was coming after me! Why? Please just leave me alone! Their was no question of what I had to do. One more big loop to keep 3rd, my 15th loop. I could do that in one hour surely? And surely, I did. It was one of my fastest of the day; 46.5 miles in the bag. I came back to base with 11:40 on the clock. I thought I was catching 2nd place and wanted to round up to 47 miles so I just grabbed some iced water and carried on. The short loop was a steep climb up and a steep climb down. The devil was everywhere!

Now I was definitely done. I sat on a bench by the finish. Rui said well done, 3rd was secured. Then, Rick, the race director started chanting “One more, one more, one more”. Was he sicker than me?! I said no way. He did it again. Rick doesn’t know me but he certainly pressed the right buttons. I made sure to tell him how much I hated him and got up!  As painful as it was, I did it and finished with 47.5 miles in 11 hours 58 minutes. I missed 2nd by three minutes Jason Friedman – last year’s winner) and first by one mile (Tony Carino). Final blood glucose; 112.

My biggest achievement though was not stopping until it was physically impossible to do any more mileage. That was what I ultimately took away from this experience. “Whenever, I had a decision to make to quit or carry on, I ultimately chose the harder of the two” Rui enforced. He was right and this is exactly how I need to function in Leadville. Thank you Rui, thank you Rick. You guys pushed me all the way.

The big W for Rui (now relaxing!) I had 3 hours to go – mental toughness time!

 

How do you train for 100 miles?

My brain is the orange circle

The question is frequent, my answer is not what is expected. Back-to-back workouts. These are defined as two long distance efforts on consecutive days, the latter one done with muscle fatigue. This type of training simulates (to a small extent) the tiredness of an ultra event be it 50 miles or longer. People expect a crazier answer such as running 80 miles or 90 miles. The fact is that anymore than 50 miles is viewed by most as too much. A 100 miles on foot is conquered 5 inches between your ears rather than physically (I’ll get back to you on that post-Leadville to confirm or deny this).
When it comes to 100 mile training, there is no easy way, no secret short cuts. You cannot go into this half-hearted or without a true passion and love for running. You will simply not make it. Some runner’s brains work like the graph (left). I believe my brain is always repeating the orange circle “go workout”.

The plan. Note the weekend back-to-back focus.

To be stronger, I need to run, a lot. My plan is devised by Bryon Powell (a top Leadville finisher) from his book ‘Relentless Forward Progress‘.  My maximum weekly mileage is 85. I’ve read other athlete’s blogs that state 100, 150, even 200! Like the 99% of ultra runners, I do have a job to pay the bills and just don’t want to go up to the 100 weekly mileage (not yet at least).  I fully believe in ‘training smarter is better than training harder’.

This is why back-to-back workouts are key for me. Just like training for a marathon, the one workout you should never miss is the long run, I cannot afford to miss my back-to-backs for 100 mile training.

I use my weekends to crank out these two workouts. While most people, look forward to a friday night out, I’m busy researching new trails to explore and getting my clothes and gels ready. My weekend mileage is anywhere between 30-50 miles.

A bear at Bear Mountain.

On June 23, I decided to do my biggest back-to-back yet. I boarded the 7:50am train out of Grand Central heading to Manitou train station just north of Bear Mountain. I had researched a point to point route along the famous Appalachian Trail totaling 26 miles ending at Tuxedo train station. It would be a true mountain trail test with technical ascents and descents.

I had a great time, even flying solo. I saw bears (OK they were in the zoo, but still), wild deer and other animals all day long plus of course magnificent views along the famous single track trail. From the top of Bear, you can see the Manhattan skyline about 60 miles south.

Safety never takes a holiday; map, blood tester, Road ID bracelet.

Let me be the first to say, trail running alone is not recommended. Not only did I get lost to add-on 3 miles but I also ran out of water before I hit the main road back to civilization. My sugar supplies were never an issue (my backpack can feed a Halloween party) but dehydration in the middle of nowhere would have been no joke. As promised, a huge thank you to hikers Alan and Chu for topping up my water bottle. Alan was lugging a 5 liter bottle in his backpack and happy to share with an independent explorer like me.

Due to the terrain and stopping to take more photos than I planned, my 29 miles took 7-1/2 hours. It also felt like a 40 mile road run due to the extra output required to go up and down mountain trails all day. My glucose control started perfect at 169 and ended perfect at 145. I was fighting a few early on-set hypo’s throughout the run though, most likely due to the heat.

A view from the AT

I finished at 4:30pm at train station #2. It was hot and i was spent. I refueled with whatever my body could handle. That happened to be not much; a pop ice to cool down, some chips and a cereal bar along with lots more water on board. Onto the bus i got (the train got cancelled!), took a quick nap and I was back in my manic city. I was now on a tight schedule for round 2; pacing duties for my good friend Keila on her NYC 100 mile race put on by running legend Phil McCarthy. I was to pace the last 18 miles from Brighton Beach, Brooklyn into Times Square.

Home for a shower, change of lycra and a recharge of my Garmin and back out. I grabbed two slices of pizza and headed south via the subway. Dinner time had never been so public!  I met my friends at the beach and waited for Keila to arrive with pacer Beck. I had heard she was doing awesome all day via text updates. It was better than anyone had expected, first place by the time Mike, Alisa and myself all jumped in to pace her at mile 83 at 10pm. My sugar was 219 at this point. I had been chomping on some local fruit waiting for her at Brighton Beach and had under calculated the carbs slightly. I took my handheld 20oz bottle of Gatorade, poured half away and added water due to my blood sugar. Let’s roll.

At mile 90, we stopped for a change of shoes and a general refuel. 2nd place Michael Samuels came through and kept on going. At mile 97, I had to stop in desperate need of some sugar. I had miscalculated how much glucose I would need for the last ten miles; I was running mile 45 of my day so it was getting tricky to keep the levels in the right zone (150-200). At 2am in NYC this was not going to be a problem though. I grabbed a Coke from the nearest street vendor and within a few minutes felt better.  I laughed at myself for getting dropped by Keila who had been running for 97 miles.

I picked up the pace as I didn’t want to miss the big finish. I saw second place ahead but this time it wasn’t her. My eyes lit up just as they had done a few weeks earlier in my own race when I saw the top 3 in sight. I ran as fast as I could to catch up with the once again first place speedster. The last mile up Broadway into Times Square was a fantastic experience. Keila sprinted into the bright lights of Times Square and won the race which had a lot of impressive local ultra runners in it.

Team 160Keila! Everyone had run and crewed all over 4 of the 5 boroughs for 21 hours. We will give Keila the most credit though ; )

Far less important, I had logged another back-to-back (it could be argued it was a double as well due to no sleep in between) but 46 training miles over 16 hours into the early hours of Sunday counts. Roll on next weekend if you are anything like this one. Congratulations to the champ 160Keila.

 

 

Race Report: Laurel Highlands Ultra 50K

Laurel Highlands Ultra, Pennsylvania

It has only been 13 months since I crossed the divide from my comfort zone of 26.2 miles in big cities and thousands of spectators to the somewhat underground world of ultrarunning described as anything longer than a marathon. I had had now signed up for my second 50K race in 8 days (on the back of my North Face mud fest).

This happened partly because my closest running buddies and I wanted a glamping (glorious camping!) weekend away from NYC, but also because my training plan called for it! The Laurel Ultra, an hour south of Pittsburgh, Pennsylvania, is a famous point-to-point 70.5 mile race. I had been prodded and asked a few times to do this. As much as I wanted to, I’m a strict runner when it comes to my training plan, so thank goodness for the cop out option of ‘just’ a 50K instead!

A nice hilly start!

I studied the elevation profile as usual. Three early hill climbs appealed to me as a good hard effort in preparation for Leadville but the remainder of the course seemed flat(ish) in comparison. The race topped out at 3,000 ft, nothing on Colorado’s Hope Pass of 12,600 ft to come but that’s not a road trip weekend away.

Ready for the start; me, Ila, Alisa, Fiddy & Beck

Rick Freeman (the race director, who kindly excepted our very late entries), got us underway alongside the 50K relay teams, most notably my favorite team, “Karaoke at the Monk”, running trails for the first time! I’m glad me or Keila never shared with them the website description of the course before they signed up;

“This is a very challenging course. Difficult footing is the norm, as steep grades, logs, rocks, steps, mud and other obstacles abound.”

At the start, some guys bombed it out of the gate. I was not up for such craziness, note my reaction in the photo (below).

Are they for real?!

 As we had three friends in the relay, I knew I would see at least two friendly faces at each transition area; mile 12 and 20. I took advantage of this situation from a diabetic perspective. I would do ‘during’ activity blood tests which was a rarity for me.

Entering aid station #1

So, at mile 12, I saw Steven and Sheila. I said “blood tester” and “chews” to them like they were my servants! (haha, sorry guys). Blood test=155. OK, but I was 225 at the start so I knew I was decreasing. I grabbed the Powerbar chews (think adult cola bottles!) from Sheila and ate them in 10 seconds flat. I asked where I stood as it was hard to gauge with the relay race also taking place. I was 5th. The one problem, the other 4 were 15-20 minutes ahead. This sounded like last week all over again but today my legs were already tired and my body was not cooperating to chase them down.

Running through huge rocks was lots of fun

I decided to relax (it does happen occasionally) and enjoy the rest of the race for what it was. Afterall, this is not the big event and I was happy with 5th. It would still be my second highest ultramarathon finish. From here as I was now on a section of switch backs and rolling terrain on single track (my favorite kind of trail). Their were many wooden bridges to cross and huge rock formations to squeeze between. Trail running sure is a blast!

Green, green trails!

Mile 20; same drill with my friends helping me out. Blood test=195, still happy with that. I try to be in the 150-200 zone when running. Any higher and my body feels heavy and tired due to too much sugar in the blood (hyperglycemia), minus 80 and I will start to get weak and tired (hypoglycemia). The goal, don’t feel tired due to diabetes alone but if it’s because I’m a running mad man, that’s OK! Hypoglycemia (commonly referred to as “hypo”) can be the same feeling marathoners get when they “hit the wall”. It’s basically your body running out of gas (glycogen stores). Being diabetic, my gas tank can just keeps going down at a faster rate putting me in danger of collapsing or worst scenario falling into a coma. That’s when consuming fast acting sugar (simple carbohydrates) comes into play and brings me back to a safe level 80+mg/dL.

At 3,000 ft up the view is pretty sick!

After hitting the summit of the course at 3,000 ft I took a few seconds to soak up the view (right). Why not? I reached the last aid stop at mile 26. Although not a relay transition area, I expected my friends to be there. I thought “Wow, I was so fast those last 6 miles I must have finally beaten them!” Wrong. They got lost and went straight to the finish! I was not relying on this however; for one I had the aid station, more importantly I was wearing my Salomon backpack/vest filled with enough candy to host a Halloween party. Such a comfortable piece of equipment allows me to never be in danger of having a hypo while running and not being able to get out of it, especially in the middle of nowhere.

After running through some rare open fields which was a ski resort with a stationary chairlift overhead (I thought I had run onto the set of ‘A Sound of Music’)and two more hills the end was finally close with a very friendly sign saying “50K FINISH, TURN LEFT”. I felt so bad for the hardcore guys I was passing doing the real deal 70.5 race. They had 40 more miles to go. Thank goodness for the 50K option I thought once more, I was done.

That’s how a result board should look! Labels stuck on a piece of cardboard #iloveultras!

I crossed the line in 5th . My friends were there waiting and cheering and told me I could have got 4th. “What are you talking about?” I said. “I never saw anyone in the 50K race for the last 20 miles”. It was true, I was 17 seconds from 4th place but never even saw the guy until we had finished. Oh well, no big deal. The legend of Steve Prefontaine will tell you that 4th is the worst place to finish anyway!

Anyway, my glucose was 201. It was now time to get to work on bringing that down to 100. A Nike moto; “There is no finish line” explains the life of a diabetic. Continuous glucose monitoring, balancing my lifestyle with insulin intake is my 24 hour, 365 day job. As, I was adjusting my sugar levels, Keila came flying in for 3rd female, overall 8th and as for those relay newbies; they killed it with an amazing 2nd overall place. I was so happy for all of them. We headed back to our glamping retreat (a fellow diabetic’s B&B ironically) for a BBQ feast and some well deserved beers!

Smiles all round. The Laurel Ultra has been conquered!

 

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