2023 Shakori 40
After a very successful Derby 50k and Durham Race 13.1 events the last couple of weekends, I was feeling optimistic about running another event. Lots learned about fueling and pacing yourself, especially taking slow for those very few 1st miles, which is going to be the key to a good event performance. Multiple InsaneRunners were running today, including Alex, who was tackling his 1st Ultra. The morning I had the usual breakfast, one last check of the weather as I was fearing that a front of wet rail would hit earlier than forecasted. I was very grateful that it was going to be a fabulous day with excellent running weather, a tad on the high side for my taste, especially a few hours after the start, but that is better than wind and rain. The course is a 4-mile loop that you will complete ten times with a combination of terrains ranging from soft grass to compacted gravel all the way to a not-too-technical single track. I think it is great for a person who is trying to figure out what they like. The only terrain missing is asphalt and concrete, but you can find that everywhere else.
Everyone was excited and ready; we set up along the course near the finish area, allowing us to quickly access our things and, depending on how well we were organized, minimize the time getting the things we needed. I had five water-numbered bottles with a different mix of fuel fluids. Also, I had a general bag with a variety of items and another smaller one with the few things I would grab as I passed every other loop.
It was so great to see so many familiar faces. A few are running the 40-mile event; others are getting ready for the relay. We chatted about what to expect and how to approach the course with some of the veterans. Also, I had the opportunity to provide a few additional pointers to Alex and things to look for while getting into the uncharted territory of 26.2-plus miles.
Loop 1: After a few announcements and instructions, 54 brave runners started the journey of the Shakori 40 miler. The temperature was phenomenal. Jamie, Venu, and Alex started a little bit ahead of me. I stayed with Kaleel and Amy for most of this first loop. Talking about this event, the training plan for Umstead100, and the possibility of a warmer race, as there were plenty of areas where the coverage was limited and a sunny day was expected later on during the event. I felt strong enough and sustained a really decent pace. I started to sip my energy drink about every mile or so, per plan. Sugars were holding steady on the upper end, keeping an eye on them from time to time. As I arrived back at the start area, I continued passing by the setup area as planned. The course was very interesting, with many different interesting things to find across the 4-mile loop. Like the funky bridge you find right as you head out to the gathering, concert, and camp area.
Loop 2: Heading out, I started to press the pace a little bit. I ran a little bit by myself as only a few runners from the relay started to pass by as expected. I started getting my Cameos (creme-filled cookies, similar to Vienna fingers). I decided to have the cookies as I knew I was well-hydrated at the moment, and it would have been very easy to eat the cookies. With about 250 calories, I knew it was going to be great to get those calories in early and keep ahead of the fueling depletion plan. In one of the single track sections after the funky bridge, there was a small incline, and I started to always use my left leg to hit that spot on the left, almost covered by the leaves. I knew I needed to keep in mind that my left knee was not 100%, and I did not want it to make it worse by taking a wrong step or landing too hard. By this time, I could see Venu well ahead of the course, followed closely by Alex; they were running solid and still smiling. By the time I got to the setup area, I was almost finished with my bottle, grabbed a new one, #2, and headed out to start the next loop.
Loop 3: I am feeling good, always keeping in mind that this is a long event and not to push too hard. I was able to see Venu, Jamie and Alex from time to time, still well ahead but running solid. A few other runners passed by as they were on their lap for the relay. Some familiar faces, and it was great to cheer for them. There was a section of buses parked alongside the course, it was interesting to see the different buses, a pickup truck, a container, and an RV like they were out of place for an event like this. But what am I saying, this is Shakori PEACE!
I normally get too excited when people pass me, and I try to keep my pace, but I was very cautious about it this time. I was always looking for the baton that runners in the relay had to carry on their lap. Some will have the baton in their hand, others somehow tucked in their clothing, allowing them to run freely. During this loop, I ate a baby food pouch for about 90 calories. By this time, I was able to catch up with Jamie, and Brian and I were both running strong. Since I had a fresh bottle, I did not stop at the setup area and continued at a decent pace.
Loop 4: By this time, I am slowing down just a tad. It was still running at a solid pace, but I realized that I was not even at the halfway point, and although there were a few sections that were fun to speed up, I needed to be careful to keep the effort and heart rate in check. I still see Alex running great ahead of me, I kept a constant effort to hit the miles. BTW: the first-mile marker always seems so far to reach. There was a funny marker to warn about the stump in the middle of the trail. I have to admit that there were other places where it needed a marker more than the big stump on the side of the trail.
Past the midpoint of the loop, I caught up with Adrian, a veteran Ultrarunner. We chatted for a bit, and he mentioned that today was not the day for him. As the temperatures were rising slowly, he mentioned that he was struggling just a bit, given his busy race and training schedule during the past few months. During this loop, I ate a Larabar that is about 200 calories, almost finished the content of my bottle, and grabbed a new one at the starting area.
Loop 5: Still doing well and feeling with energy, but legs were feeling heavy. Sugars were now high, well above my desired range, but I did not want it to make any adjustment, fearing that they might drop fast. So, risking having to slowdown a bit I continued without making any adjustment. At this time, Hanna and Ebs, who were running their respective relay laps, passed at a solid pace. They both said his, telling me I was running solid, and proceeded to fly by. It was great to see them. Ahhh, believe it or not, there are showers alongside the course. Do not be fooled; these are located well into the loop. (Well, there are so many turns and twists in this course that, in reality, they are very close to the start-finish area.) Just in case you want to wake up and refresh. I did not use them, but they are there. At the end of this loop, I was able to chat with Alex as he was getting ready to head out to start his 6th loop; he was doing great. I dropped my belt and decided to grab a bottle I had ready with just water. Sugar was still above the running range, and I needed to hydrate without the added sugars and calories.
Loop 6: I grabbed a cup of water at the start of the loop and headed out. Now past the midpoint, it was time to put some cruise control on this loop. My legs still felt heavy, but still running with effort. I can see Venu and Alex running together about a quarter mile or so ahead of me. There are a few spots where they have water spigots with well water. I stopped and refilled my bottle to make sure I was drinking enough water. You can sense the smoke of firewood from the fire pits at the start/finish area, a great reminder you are getting close to finishing the loop. There is a section of the last mile and a half of the 4-mile loop that is a grass field, and for some reason, I always felt extra energy during this section and ended up pressing the pace. It was then that I caught up with Venu and Alex. Both of them are running strong but slowing down just a tad. Venu was having some tightness issues, and Alex was about to enter new territory. An ultra territory.
Loop 7: Temperatures were rising close to the 60. But we were blessed by the clouds as they offered very nice coverage from the sun, keeping it pleasant enough to continue pressing the pace. I was feeling great; the sugars started to come back down a little bit, and I continued to press the effort. There is a grate covering a crossing that it got me a few times. The 1st time, the back of my shoe got caught on it, then next loop my toes. Not enough to make me tripped, but scary enough to wake me up. By now, I think I got it figured out. I needed to land mid-foot and very carefully roll without letting my toes get caught. I smiled every time I got close to the grate. And no, it is far enough that I did not want to risk jumping across to skip it. I took it easy at a healthy pace that I was going to sustain for the rest of the event. Still sipping water, I had my gel and a pouch of baby food but did not feel I needed it yet.
Loop 8: Now I am familiar with the course as I have run this trail seven times already. There is an obstacle section where you need to run over two trees. It was not challenging at all, but for me, it provided the cue that the hilliest section of the course was around the corner. I have been walking most of this uphill section as I was very careful not to let my heart rate go up too much. My legs and left knee were good as I started to press the effort after the hill. At this time, I took the baby food pouch and continued to drink water. There were not many runners at this time as most of the relays were almost done; only from time to time will you see one passing by, and now it is mostly 40k and 40 milers in the course.
Loop 9: This was a magical loop. I was once again feeling fresh. Sugars were back in a healthy range. I was pressing the effort, and my heart rate was staying within a healthy range as well. Still, I walked a couple of inclines and the main hill. I feel that I know the trail/route by now. I better since this is my ninth time running the loop. I was very happy to know that I was well into the loop and there was only one more to tackle. There was an uphill where I saw Jamie and Kaleel ahead of me. I pressed on, and at the top, I cracked a smile as I saw the soft spot followed by the ROCK! I do not know why it is there, but there is that rock, like again, similar to the buses, out of place. I caught up with the Insanerunners and stayed with them for a bit, but as soon as we reached the grassy field once again, I felt another surge of energy that I could not let go to waste. I pressed the pace and effort. By this time, it felt like I was able to run forever. I refilled my water bottle water at the water station and continued to the start/finish area.
Final Loop: At this time, I was ready to complete the loop. But I also want it to take a few pictures of the course, keeping in mind that by this time, I want it to finish in under 8 hours. I decided to head out and stop at a few key points to take a few pictures. One of those places was the area that I call the shooting range. During loop 2, we heard a few shots, and I joked about that this portion of the course was target practice and that we needed to run fast to evade the bullets. To my surprise, there were shooting targets in the same field where we heard them shoot many loops back. -hours today.
I am very happy with the performance, taking it easy this last loop and reflecting on what went well and the things I need to adjust. Although fueling and hydrating were great, I still need to be very careful when I take the 200-plus calorie items as they are making my sugars rise, and that is preventing me from being able to preserve the effort.
Amazing event. So great to see soooo many friends. The TUFF run club had a tent set up, adopted us, and cheered for us every time we were passing by. The ambience was phenomenal and you could hear the music, live music and best of all feel the happiness and celebration at all times. Well put event and although challenging course I would really consider doing the event once again next year.
All of the InsaneRunners were able to complete the event. Alex did particularly well, finishing his 1st Ultra in an impressive time, well below the 8-hour mark. It was so great to see many friends and meet new runners. The Ultrarunning community is a phenomenal community, I am so blessed to know many of them and to be able to share the miles.
| Month/Year | Event | Location | Type | Time |
| Dec-23 | Shakori 40 | NC | Ultra | 7:31:01 |
Event Highlights
Course: A 4-mile loop that you complete ten times. A combination of grass, compacted gravel, single track (Not technical), dirt, and soft trails. Lots of turns, but it will keep you on your toes the whole time.
Venue: At a Shakori Farm, with plenty of bathrooms, food, water, and music.
Expo: No Expo.
Weather: Mostly cloudy skies with some sprinkles, 46º–60º with ~75% humidity.
T1D: Sugars were within running range at the start, on the high side mid-race, and then back to normal.
Fueling:
Pre-Race: 1 serving of Hot Cereal, latte, and banana.
Race: I carried e-fuel and Tailwind with me, water and Sprite at the aid station, and a combination of a gel (GU and Maurten, baby food) or Cookies or Larabar each loop.
Post: Protein Shake within an hour of the event.
Learning Points:
- The warm-up 3-mile run was fantastic for my left knee. Setting an easily sustainable initial pace that I considered using for the event.
- Applying the learning from the previous events in regards to fueling and initial pacing to enable a more consistent performance throughout the event.