Preparing for Squaw Peak 50

Just a few notes about how I prepare for a 50-mile race such as Squaw Peak 50.  Because I’m so anal about split times, I like to construct a spreadsheet that contains a list of the various aid stations, mileages, my goal time, and any previous year times if I have run the race before.  I analyze the elevation profile and set a time goal to arrive at each aid station.  Surprisingly I can usually come very close.  I always tend to start faster than planned, but usually always back off back to my planned pace.   I usually keep a close eye on the clock during a race.  It helps me to push myself at times when I get lazy.

Pace

So, for Squaw Peak 50, I know the course very well.  This will be my fifth time running it.   I’m planning my split time goals as if I didn’t have my foot injury.  I’m just hoping that it won’t bother me.   For the past couple years, I’ve tried my hardest to squeeze out more minutes during the first 26 miles.  However, I’ve concluded that I have squeezed that melon as hard as possible.   I’ll be content to arrive at the top of the paved Hobble Creek Canyon road in 5 hours.

The key to my race is the second half.  I usually slow down way too much and get lazy.  I was hoping to go run that portion of the course a few times in training to prove to myself that I can do it fast, but my foot injury threw those plans out the window.   So, as I’m leaving aid station #6, I plan to yell at myself, “Davy, you lazy bum, don’t you dare take it easy on this next stretch!!!”   Another stretch I want to push much harder is the climb after Little Valley, going up to Bald Knoll.  Push it, push it!   Then for the monster snow climb, I may try using my Kahtoola microspikes.  I fear my weak ankle will have trouble climbing the snow.  I just can’t walk like a duck putting pressure on the inside of the foot.  Usually that is how I get up that slope.  I won’t be able to do it that way this time.

After Windy Pass, it is all about foot speed and ignoring the pain.  I should be able to run the last 9.4 miles in less than 1:50.   The final 4.4 mile road must be fast.  I’ve run that section during very fast road races, so I know what it possible.   I need to remember those times and not that time I almost threw up right in front of a wedding in the canyon just as vows were being exchanged.   I held it in.   I do have evil thoughts how funny it would have been if I would have heaved big-time back then.

Drop Bags

I used to put lots of junk in drop bags for 50s, but now I rarely need anything.  The distance is too short, I can grind it out.  I will put some small zip-locks at stations with bottles of ensure, in case I want to fuel with that.   I may put my waist-pack and microspikes in a ziplock at Little Valley.

Fueling

Ensure, sports drink, and gels can usually get me through 50s.  I will grab some peanut butter jelly sandwiches now and then.  Also, can’t resist the popsicles at the 26-mile point.

Dress

I’ll dress in shorts and short sleeves.  It always gets warm.   It may rain, so a garbage bag in my pocket will do the trick.   I’ll also run with two hand-held bottles.   Waist packs slow me down.   I like having something in my hands for the times when I take face-plants.  The bottles take the damage.

Pacing

I’ll use a pacer for the last 24 miles.  I haven’t done this before on this race.  It will be sweet.   My pacer has run a couple ultras and know the routine.  He should be able to yell at me when I start getting lazy and make me laugh when I want to cry.

Squaw Peak 50 is a tough, fun race.  I really look forward to it.   My goal time is to break 11 hours.