Analysis Of Lake Martin 100 Ultra Trail Run Performance

Analysis of races is one way I look to improve my performances.  Making sure to analyze the pacing of the race, my nutrition and finally I make sure to do an analysis about where I was mentally.  Since this was my first 100 mile race there has been a lot to review and think about.  This is not the typical run in terms of pacing, nutrition and mental ability and thus the analysis will not be typical.  I am not even sure I can take what I learned out on the course of Lake Martin 100 and apply it to anything else.  I am looking at the Rocky Raccoon 100 in February as my next foray into the 100 mile world and hopefully some of the analysis of Lake Martin can be applied.

Analysis Of Pacing

I have been go back and forth on this idea of pacing for quite some time.  The original pacing strategy had loops starting at 12:00/mi and adding 1:00 to that until the final loop at 15:00/mi.  Following that pacing strategy the finish time would have been 22:30.  Rocky Raccoon is going to be a race consisting of 5 mile loops and going sub-24 is certainly well within reason but only if I am capable of putting a pacing strategy together that learns from the Lake Martin 100 pace. The first 25 mile loop was completed in 5:39 with the second loop being completed in 6:20.  Finishing the first 50 in 12 hours meant that it took me nearly 16 hours to complete the last 50.  Clearly this is an indication of improper pacing on the first half.  For as difficult as this course was and how it got worse as the day went on having a 4 hour difference between the first 50 miles and the last 50 miles is quite a bit. I remember running with Anastasia and Crystal at one point during the 50-68 mile stretch and watching them run was a thing of beauty.  They knew where they could run and where they had to back off.  They knew how to circumvent the mud and yet keep a decent pace.  They did not stroll during the walking sections.  I stuck myself to them and then after a bit I took off and maybe going out a little hot in this section inevitably caught up to me during miles 69 through 100.

Analysis Of Nutrition

[caption id="attachment_9550" align="alignright" width="300"]analysis - nutrition - ultra running Maybe I would have eaten this if it looked this good but at that point in the race nothing would have been stomached.
Source:[/caption] As most of you know I am a liquid calories athlete and this fits me perfectly.  One of my assets is that I can drink the same flavor throughout and entire race, even one that takes 28 hours, without any issues.  My hydration vest was filled with Herbalife24 Prolong, Herbalife24 Prepare and EFS Drink orange flavor.  I also carried around with me a flask of EFS Liquid Shot in either vanilla or kona coffee flavor.  At the aid stations I would snack on the following:
  • M&Ms
  • Orange slices
  • Peanut Butter and Jelly or Peanut Butter and Nutella 1/2 Sandwiches
  • Egg Sandwich - 1/2 that I almost threw up about 5 steps into the run after swallowing.
Overall I think that this nutrition was spot on but there is one change I would make depending on the loops of the course.  For the first two loops I carried nearly 1400 calories in the bladder of the vest.  On the last two laps I carried 670 calories in the vest.  For reference, the night before the race I prepared 4 water bottles with 670 calories each and the bladder with the nearly 1400 calories.  When I came in from the first 25 I poured 2 bottles into the bladder and then 1 bottle and water on each of the following laps. During the first two loops I felt somewhat bloated and I think it is because of all the calories I was consuming.  On the second two laps the bloating was far less and I felt better while out on the course.  For any future races in which you come to your drop bag area twice I am going to change it up so that I am not consuming so many calories at one time.

Analysis Of Mental Strength/Ability

This particular course took more mental strength that I ever imagined it would.  Maybe I should have paid more attention to the elevation profile posted to the site and realized that 14,000 feet of climbing is a lot for a bike ride never mind a run.  The excitement to be racing a 100 miler took over and clouded what would otherwise have been a far more detailed read of the course map.  I couldn't wait to get out on the course and it just didn't matter what the elevation profile looked like in that regard. Once on the course and realizing that we were going to be crossing water so many times and running in the ankle-deep mud forced me to become more mentally focused.  The opportunity for injury was high and being able to have tunnel vision while also taking an inventory of your faculties both mentally and physically was important.  I ran the first 68 miles and felt very strong and that helped with the mental aspect of continuing on.  Once those 68 miles ended though and the hardest part of the course came up my focus shifted to an ugly place.  Trying to get to Mile 75  became more difficult than I thought it would. Going in I figured that the third loop (Miles 51-75) would be the hardest and they eventually proved that.  The first 50 were not going to phase me because I had already run a 50 miler.  The last 25 would be the victory lap where you knew you would finish but the third loop posed a huge question mark before the race.  I now know that this is all possible and when the next 100 shows up on my race calendar I will be able to tackle it from a mental standpoint.  Experience is the best teacher.

Do You Do An Analysis Of Your Performance?  How Soon After The Race?

Jason Bahamundi

About the Author:

I grew up in New York and lived there for 34 years until I got divorced and moved 1600 miles to my new home in Texas.  I love New York and miss it but that does not mean that Texas hasn’t been great to me because it has.  It was here that I discovered endurance sports and specifically the sport of triathlon.  Triathlon has given me new life through all the challenges it presents.  I no longer look at life the same way and I can say that is in part due to my endeavor into this sport.

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