Coming back for more Derby 50k. Finishing Skinny Turkey on Thursday at an easy pace served as prep work for today. Even though I did not run yesterday and just did some stretching, my legs feel okay this morning. Derby was my first Ultramarathon, so it holds a big place in my running heart.

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Similar fuel preparations as last year for this event, bottles of energy drink ready with E-fuel and Tailwind mix, baby food pouches, and my protein shake for post-event. The morning routine, as usual, is hot cereal, a latte, and a banana to eat about 30-35 minutes before the start.

It was once again great to see some familiar faces. Some from InsaneRunning group, other Ultramarathoners from which I have learned many lessons, others that have provided inspiration to continue running these crazy long distances, and so many new 1st timers and veterans that traveled to the community center to tackle the Derby 50k. It was a beautiful morning with great temperatures and great farm fields around us.

Loop 1: The Starting Loop – Heading out after a few announcements and a couple of pictures, all the runners headed out once again to tackle the three loops of Derby. The weather was fantastic; although sunny, the temperature and humidity were perfect for running. No rain today, as was feared earlier in the week, and that was great news.

I was very aware of my 50k PR time, and with these conditions, it was very doable for today, but I needed to really take it easy during the first few miles to warm up. Kaleel, Venu, and I ran together for this 1st loop. Although running an sustainable steady pace, it was not necessarily too hard to put me in range with today’s A goal. It was great to catch up with both of them and talk about the upcoming training, the past few weeks of running, and the plan for today. We took it very easy during the 1st mile as we were warming up and trying to find a good comfortable pace for this 1st loop. We talked to a few runners, but after a couple of miles, the group of runners thinned out. I was making sure to point out a few of the key areas and markings of the course. I continue to take a few sips of my energy drink once in a while to keep hydrated. We skipped the 1st water station and continued at a very comfortable pace. Around mile 6, I took my 1st pouch of baby food. Soon after that, I let Kaleel and Venu know the area of last year’s dog incident to warn them to take the other side of the road. This year it seems that the owners kept the dog inside, so it was not an issue.

At the second water station, I decided to continue without stopping. The temps were still good; as I approached the last couple miles of the 1st loop, I drank most of the drink I was carrying. I was very pleased with how well I was feeling.

Loop 2: Easy Loop – I did a quick pit stop, grabbed a new bottle, and since it was already warming up, I changed my T-shirt for a sleeveless one. Kaleel and I continued for the second loop; Venu stayed behind as he needed a little bit more time to take care of some insole situation he was trying to handle. We look ahead for the runners between us, slowly catching up with them. Feeling great and in the zone, I pushed the pace a little bit. The sugars were great at this time, and although it was getting a little bit warmer, I was running effortlessly at a decent pace and on track. I continued not necessarily looking at my watch for the pace or time, but the heart rate readings were heading upward from the orange to red zone. Once again skipped the 1st water station, still feeling great all the way. Similar to the previous Derbys, I was able to tackle the hills without any big problems.

Passing the midway point, I was barely ahead of goal time. Meaning after doubling the current time, I only had a minute or two to spare to meet my goal. I pressed the pace just a tad, especially at mile 16, which was mostly downhill. A few minutes later, I realized that the pace was not sustainable and that getting close to a PR was not possible and that the heart rate now in the red zone on my watch was real as I was feeling the effects of it. I decided to really slow down and walk some.

By this time, Venu had caught up with me, looking strong and with energy. After we exchanged a few words, I encouraged him to press on as he was still on par to break the 5:00-hour mark. Kaleel caught up with me after a few minutes after Venu, and he slowed down for me so I could start running with him.

At the second water station, I tossed the rest of the fuel I had in my bottle and refilled it with water. I was craving water, not an energy drink, at that time. Kaleel and I continued for the rest of the loop. Taking it slow and steady, tackling most of the route and just barely walking some. I was still feeling good at the end of the second loop. After I changed over and grabbed fuel, I told Kaleel that I was going to continue walking to let him finish at the station and let him catch up with me.

Loop 3: Trying to push the Pace Loop – I started the third loop, looking at the time and thinking if I could finish close to the 5:30 mark. Kaleel caught up with me after a few minutes of walking, and I started to press the pace a bit to test my legs again. My heart rate was down, my sugars were fine, and we continued to get close to the next runner ahead of us. By this time, it was taking longer to reach the runners and pass them, but it was ok; as long as we continued to do that, we were moving forward. I walked one of the hills as Kaleel pressed forward ahead. I started to do my own thing as getting close to 5:30 looked like a disappearing goal. I decided to do a tactic that has worked in the past and that I learned from another running. At this time, I was listening to Xmas songs, some in English, some in Spanish, to pass the time. I decided that I was going to run the duration of two songs and walk one song regardless of the course.

Doing this strategy, I was surprised at how quickly I started to pass people again. I saw Kaleel ahead of me, passing a few other runners, and I continued with two song run and one song power walk. This time I stopped at the 1st water station, replenished some water, and continued. After the water station, I caught up with Kaleel as I was in a running song portion, asked him if he was ok, and with a smile, he nodded yes.

I pressed on the pace and continued with the run/walk intervals. I saw another runner with their pacer ahead of me that passed me earlier walking during my power walk song. As soon as the new song started, I ran past them, walked some, then started to run again, passing at a very firm pace, taking my time approaching at a steady effort.

I drank some more water and replenished my bottle with water at the second water station. After that, I continued with the song strategy and was able to still pass a few runners here and there. Even with the walk-run approach, I could continue to pass a few other runners on my way to the finish line. I finished with a decent pace and a great smile, even tho it was not under the 5:30 goal.

At the finish line, as usual, there was always a very warm welcome. Venu was there also waiting for my arrival. I got another beautiful huge medal. I was able to talk to a few of the runners that finished ahead of me and some of the volunteers. It was also awesome seeing and cheering for Kaleel, that finished at a very strong pace.

Very happy with the run and all the friendships from the running community. I will continue to recommend this event for a 1st Ultra and also to ultra veterans.

Month/Year	Event	Location	Type	Time
Nov-22	Derby 50k	NC	Ultra	5:32:13

Highlights:

Course: Looped 3x course with great ample road right of the start. Rolling hills are not challenging until the last loop hill might look steeper than the beginning loops, around 85 runners. With the ample road, there is no problem starting and finding a comfortable, easy pace.

Venue: At a Community Center good bathrooms and a seating area to rest before and after the event. In the finish area, good food, plenty to drink, and snacks.

Expo: No Expo.

Weather: 37º at the start, around 58º at the end, and the humidity hovered around 75%.

T1D: Sugars within running range, a tad on the at the end but stable throughout the event.

Fueling:

Pre-Race: 1 serving of Hot Cereal, latte, and banana.

Race: E-Fuel & Tailwind three bottles, two baby food pouches, and clementines.

Post: Spaghetti with a protein shake within an hour of the event.

Learning Points:

• Getting many back-to-back long runs helped to get used to the distance.
• Baby food as an alternative for fueling works well for long events.
• Umstead hills are great training trails.