To Future Ultra Steve

“The worst part of running 100 miles is you show up at the start line in the best shape of your life and a day later you’re at the finish line in the worst shape of your life.”

Dear future Steve in 2025,

Congratulations on finally getting into Western States after many years in the lottery.  This note from 2017 serves to remind you about everything that went really right and horribly wrong with your first 100 miler.

All the good from Tunnel Hill 100

Nutrition

300 calories an hour from 1 bottle of Tailwind plus gels, Clif bars, pancakes, grilled cheese and candy.  Remember this is an eating and drinking contest, not a running race.  Eat off the tables and eat early and often.  Never stop eating.

Blisters

Pop and tape them when they start hurting.  Don’t suffer through every step. 

Socks

Change them a lot.  Whenever feet are wet change socks and use baby powder to dry the feet.

Clothes

Stay warm and dry.  It’s worth carrying extra jackets, hats and mitts to stay warm and dry.

Pacing

Start slow then go slower.  14 min/mile pace is a 23:40 finish, so no reason to ever run any faster.

Crew

Having a fantastic crew (yay Heather!) waiting at aid stations is so much better than digging around wet drop bags in middle of the night. 

Chafing

Reapply body glide early and often to prevent chafing.

Finally done

And now the bad from Tunnel Hill 100

Training

Train more than 11 weeks.  Why did I think 11 weeks was enough training to run 100 miles?  The fact that my body let me get away with that and still actually finish Tunnel Hill is nothing short of a miracle.  For my next 100 miler I need to train at least 24 weeks, do 50 milers and 100ks in training and get multiple 10+ hour sessions including one 15 hour day.  No short cuts. 

Blisters

Pop and tape them all race, not just in the first half!  Even after 24 hours it’s better to take the time to pop and tape blisters instead of suffering through every step.

Walking vs Shuffling

When you walk your leg muscles get stiff and tight.  When you shuffle your leg muscles actually loosen up and allow you to run.  Never commit to only walking.  3 min walk / 3 min shuffle is a better approach.  Push through the pain during the ultra shuffle.

Relax your left thumb

Whatever I did to my left thumb for 28 hours at Tunnel Hill caused terrible tendonitis in my left arm.  Relax the mind and all the muscles, even the thumbs. 

Tough love

100 miles hurts a lot.  It’s easy to have a pity party.  You paid for this and trained hard so suck it up and gut it out.  The finish is 100x better than the temporary agonizing pain during the race.

DDNF

Don’t DNF.  Don’t even think about it.  At 2am the option of quitting and going to sleep in a warm bed is too tempting.  Don’t even think about it under any situation.

Take short breaks

Long breaks allow the legs to stiffen and getting going again can be near-fatal as witnessed after 76 miles at Tunnel Hill.  Ensure that breaks are short and that my legs stay warm.

Ice bath afterwards

Don’t get in the hot tub.  Take a post-race ice bath despite every urge to resist.  My right foot doubled in size after Tunnel Hill and this could have been prevented with ice, elevation and compression.

Have fun!  You will get one shot at running Western States in your life.  There may be 10 feet of snow and it may be 100 degrees.  Control the controlables, forget about everything else and enjoy every minute.