This past weekend, I completed my 4th 100 miles event at Umstead100. This year was a special 100-mile event. What made it super special was having my daughter crewing and pacing me for my final eighth loop. Many things went according to plan, and many previous lessons were applied to make this event an enjoyable one. Like every year running these long events, you are constantly gauging the need to shift goals along the way. Normally, my goals are as follows: Goal A PR, Goal B, a finish under 24, and Goal C, finish before the cutoff time of 30 hours. But this year, I will be untruthful if I don’t confess that my main goal was to run the last loop with my daughter, even if it took longer than 30 hours.

As usual, the whole event, coordinators, volunteers, the crew, and my Pacers were outstanding. Well, let me restate that last group because Udit, Jay, Calvin, and Bianca were all phenomenal! I could not have had such a great event without them.

Before we get to the recap, I really want to Thank you all for the support and words of encouragement during training, during the event, and after the event. Special thanks for those texts, photos, videos, and messages that provided me with extra encouragement at different points of the event. The TUFF running group was there supporting many outstanding runners and others like me. It was so great to set our InsaneRunning staging area across them and next to our friend Eric, who was pursuing a finish under 20 hours.

Below is the race recap,

Let’s start with some pre-race prep work. All the packing and labeling were completed a few days before the event. Some adjustments were needed depending on the forecasted weather conditions and last-minute changes to the event. This year, I was going to get cold, which is my kind of running weather, but I have to be careful not to get too cold and risk getting into trouble.

All the nutrition is labeled to minimize confusion. The crew and pacers had the pictures of the prep work as well as the other bags/backpacks that I was going to use during the event, including the location and set up just before the start.

Similar to last year, a new infusion set and CGMS sensor were in place for three days to make sure they were all good and operational to reduce the chance of falling due to sweat and movement and running out of insulin. New battery for the pump as well.

I met with Venu early the day before the event to set the tent/canopy in place and have a final chat with the group before the packet pickup. We were very fortunate that the other runner getting ready had an electric leaf blower and offered to blow away the debris and leaves that were on the ground where we were setting up. Next year I need to make sure I bring one of those.

It was great to meet all the other InsaneRunners we were hosting at our home base station. This year, we had nine runners with us in three canopies. We also met with Cameron, Jen, and Eric, who were setting up their canopies and area in preparation for the event. Our friends from the TUFF running group were there, ready, setting up near us. The TUFF group is a large, great running community that we have been friends with for just over a year. They prepared a poster showing both InsaneRunning plus TUFF to have it in our area. INSANELY TUFF! I was so honored and touched by the detail. I am so impressed with the Ultra family.

We also spent some time talking and strategizing any final adjustments, planning, and visualization on how the flow coming in from the course to refuel, replenish, and change was going to take place. This was to minimize confusion and optimize for quickness in and out home base station.

In the morning, sugars were great and just a tad on the high side but within my running range. I knew that it was going to be an awesome day when I went to prepare my morning breakfast and get ready when there was a note waiting for me from my daughter. I have my hot cereal, banana, and latte before driving early to the event to the final setup of the home base station, and then I spend some time with friends at the start/finish area. This year, although the event start time was 6:30 am instead of 6:00, the park was opening for us at the same time, 4:45 am, for setup. It was great to have that extra 30 minutes to make any additional adjustments. It was so great to see Jon, Josh, Tony, Amy and Clayton. Venu was also there helping us with logistics and ready to help any of the InsaneRunning runners.

After a few announcements and the countdown, we went off to start our pursuit of 24.

Loop 1:

With the temperatures in the upper 30s and a very light breeze, we headed out to tackle the initial miles of the event. We kept very close together at the start. With Kaleel, Sreehdar, Rakesh, Kali, Naveen, and Jamie, we stayed together for the 1st couple of miles. Since the event started 30 minutes later, there was no need for a headlamp. For me, it was mixed feelings since this was the segment that was very memorable for me since I started running Umstead. This time, there was no impressive string of 200-plus lights bouncing along the way. Instead, I was able to see all the participants cheer for each other, even this early in the event. Yes, two miles in is very, very early on a 100-mile event.

So I pressed the pace just slightly, keeping an eye on my heart rate to make sure that I stayed in the blue or just barely in the green zone, roughly at an 11-minute pace, and some of the downhill and flats around 10:30, which would have me gaining a small buffer every mile for stops and replenishing.

For hydration and fueling, I had a good plan in place where I was going to make sure I would have to drink a large portion of what I was carrying by the time of each aid station. Fuel at key points of the route with some solid bar (Maurten solid or Cameos) and later take in baby food packs and gels as a base.

All was moving well as I warmed up, reaching the small aid station about 3 miles in. I was chatting with many of the other runners, all in good spirits. I quickly stopped to use the porta-potty and continued, tackling all the hills at a comfortable pace.

On that first visit to the main aid station #2, there was not much to report other than it was great to see many good friends volunteering there. The location was the same as last year’s change, and it is not bad at all. The water and Gatorade access location made for a pretty quick turnaround. The other fuel, snack, and solid food areas might take a little longer to get compared to two years ago.

That is where this year’s course was different from last year due to the construction. The new turnaround allowed us to see the whole line of runners tackling the 50 and 100-mile events. I continue to tackle the back uphill, making sure I keep an eye on my effort level as well as my heart rate. All is going well and within target pace, as I reach the start-finish area. I stopped on the way in, replenished most of what I needed, and headed out to tackle the second loop.

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Loop 2:

Temperatures are holding around the 40s already. Naven and Kaleel were coming in to finish their 1st loop as I was heading out, maybe 3 to 4 minutes behind, which was fantastic, and not too far were Rakesh and Sreehdar, both with big smiles.

I took the fuel as planned and continued to drink and refill at every opportunity. For fueling I had Cameos, baby food pouch and a Maurten gel. I was still at a comfortable pace, still around 11:00 pace, and keeping an eye on my heart rate. My sugars were holding steady and within range I was happy about that.

I power walk a few of the hills after turning around the main aid station. So far, it has been so great to see so many familiar faces running the event. Some from last year and others that I have seen along the way while training. Others were volunteering at different areas and stations.

As I was reaching back to the home base area, I started to think about how I was feeling compared to last year. Still good, but I was wondering if the belt was too restrictive this early in the event. That was something I learned from last year and I switched to a handheld blottle for the next loop. 

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Loop 3:

I quickly switched the belt, lube, fueled, and grabbed my handheld. As I headed out, there were once again Kali and Jamie looking good and doing great. I asked Jamie how he was doing, and he said he was in good spirits. At this time, I am listening to some music.

For fueling, I had the same approach, but this time, I grabbed a burger at the main aid station. It was a risky move this early in the event, but I truly did not feel like eating a bar or cookies. It tasted good, and it settled ok. Jamie was at the station at the same time, and he opted for a hot dog. I do not think I would try a hot dog running an event.

Sugars were behaving fantastically. This year’s fueling plan was working out well so far. One thing, though, was that I came to the realization that I had not gone to the bathroom yet since the 1st loop. That is not good, and that prompted me to start increasing my fluid intake a little bit more during the 1st few miles. That did the trick, and by the time I reached out to the second main station, I was already in need of a bathroom stop.

The plan was to slow down enough so I do not burn out early in the event and, as soon as the temperatures start dropping again, pick up the pace as much as I could to hit under 24 and perhaps a PR if it was possible.

 

Loop 4:

I grabbed the second handheld; I still had a bar with me but did not eat it. I was getting most of the calories now from gels, baby food, and soup. There was a great crew at our home base, making it easy to change. Jay, Udit, Calvin, and Bianca were there, and they helped a lot in getting me in and out. I decided not to change my running shoes and at least run 50 miles on this pair before changing.

I got a little bit emotional when my daughter was at one of the intersections where we crossed paths. She was cheering for me and offering words of encouragement and support. I have to admit that it almost made my eyes tear up—or maybe it actually did.

Now, it is about 50 degrees, and I have slowed down more to keep my heart rate under control. During the few portions where we are able to cross paths with other runners, between their smiles, you could feel the presence of not having much fun by this time. My legs were feeling good, my heart rate was in the green zone, and my sugars were once again in check.

The one thing I was able to do easily in this loop was to go to the port-a-potty. That was a great relief, as the fluid intake adjustment I made earlier seems to still be working.

As I was approaching the home base, I took a caffeinated gel. This was one loop earlier than usual, but it was part of the adjusted plan I had for this year. I was hoping to keep my energy levels up and going. I finished loop 4, and Udit, my first pacer, was there, ready to jump into action.

Loop 5:

Oh boy, am I glad to have Udit there for this loop. I sat down and quickly changed my running shoes to give my feet a chance to recover with fresh socks and shoes. Udit and the crew there helped me get the shoes and put them on.

As we headed out, he got me some great soup at the main aid station; have I mentioned that the soup was fantastic? Even tho it was not potato cream soup; it was a relief for my taste buds and stomach. We spent some time going over the checklist and checking to see if he knew how the others were doing. This time, I had the trekking poles for this loop, just in case.

He was going to carry the headlamp just in case, but since I was running well, I knew we did not need it for the loop. That was an indication that I was doing good. I did a sanity check to see if a PR was still in contention, but it was going to be an uphill battle. I was going to need to pick up the pace if I wanted it to come within reach. I remembered that I reached the end of loop 4 (50 miles) just past the 10-hour mark, not my slowest, but not my fastest, either. But all was good because the temperature was holding steady, and my sugars were holding great.

At the bathroom near the main aid station, there were a couple of working sinks; I took the chance to once again pour some cold water over my arms and head to cool me off a little bit and remove some of the salt. I felt once again a little bit better and fresh.

About three miles out, we saw Hanna pacing Tara Dower, who was on the lead on her way back from loop 6. They both looked amazing. Tara was already about 25 miles ahead of me, looking fresh and at a great pace. My mind was blown away.

We talked about work, business, culture, and many other great topics. We also were able to chat with other runners. It was nice as it took my mind away from the temperatures and humidity. We got close to the aid station, and I was able to get more soup in addition to more fluids. Still no potato soup, but he got me some rice and chicken, which was pk. My stomach was not 100% as I was trying to really be on top of the fueling and hydration, as I was still able to go to the porta potty. Once again, with the help of Udit, I was able to get more fluid in. He kept reminding me to drink and eat. I did not question; I just did.

We just continued, always reminding me to keep moving, jogging, and running. I used the trekking pole on a few long hills to help me ease the load on my legs and give them a break. We were at the later part of the loop where I used them the most. We tackled all the flats and downhills and even ran a few uphills. But once in a while, my knee was letting me know it was there. It was not bad enough to make me stop, but just enough not to let me press the pace too much.

Loop 6:

Jay, a veteran and Ultra runner who was going to pace me during this loop was ready to help me. He was kind enough to grab some soup at the main aid station. Calvin and Bianca were already there; my loop seven and eight pacers were there to help. As I was getting up the hill, I heard cheering from my daughter and a big shout-out, “That is my dad!!” As I heard the surrounding people cheering, I shouted back, “And that is my daughter!!!!”

I updated both of them on my status and how I was feeling with my stomach, sugars, and everything else. At the home base, I quickly finished some coke and soup. Lots of family members from Venu and Kaleel were there also helping the runners to get ready. Jay, who had been a great help for most of the day, was there once again, helping me get ready to head out.

We continued without any big issues, and the legs felt great, the temperature was great, and the few instances of the breeze flowing through the trees felt even better. We easily moved during the flats and downhills and walked most of the uphills.

Around mile 70, I started to feel depleted. I checked my sugar levels, and they were trending slightly down. I did not wait for the alarm to go off. I quickly sprung into action, ate a clementine and two gel, and Jay called ahead to my daughter to see if she could bring some coke for me to drink just before getting close to the home staging area. I am glad they did, as I think all that started to work just in time for me to get ready for loop 7.

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Loop 7:

Calvin was waiting for us as I cruised. I told them what I needed, and he was ready for me. I once again went around the start/finish with more soup and more coke. I decided to drink some Gatorade and finish eating the soup.

We headed out, the temperature now around 40 degrees; I would be able to pick the pace up a bit, and with a final push, I was able to come in within 24 hours. We talked about everything: running, Ultra, family, work. I picked up the pace and effort, and shortly, we could see the sugars behaving accordingly.

At the second aid station, I grabbed some more water and soup, and we headed out to cover the way back to the start. The temperature was great; I believe it is now in the 40s, and a PR was out of the question. The earlier issues with low energy at loop 6 robbed precious minutes that I did not have to spare. Time to switch to goal B.

Calvin kept me on track, reminding me about drinking and fueling. He also checked to see how I was doing along the way. He helped me with the trekking poles and headed out ahead to get the aid station ready for me. We kept using his headlamp for the most part as I was trying to conserve the batteries on mine.

As we were getting close to home base, once again, he communicated well ahead of time regarding what I was going to need. Since it was getting a little bit colder. I decided to switch my shirt once again for a long-sleeved one. I did not want it to run the risk of getting too cold, given that by this time, I was fast walking most of the uphills, and I was afraid that I was not going to be able to generate enough heat to keep me warm.

Loop 8:

Now back at home base, the temperature, started to drop below the 40s. That, to me, was my kind of running weather. Bianca was there, ready to pace me through this final loop. I was so happy to see her full of energy and happy to keep me company.

Calvin got me some soup, and Bianca helped me get ready to head out. We talked about everything, and by this time, she was doing most of the talk. I was very tired, and we walked fast and ran as much as we could. It was so great to have her with me, checking on me every so often and asking how I was doing, whether I drank, whether I got fuel in, and how I was feeling. Also, she told me how great I was doing, even though I knew I was a tad slower by this stage in the event.

At the second aid station, they finally had cream of potato soup ready, which I had some, now more for tradition than anything else. I say thanks to all the volunteers as it was going to be the last time (This year, that is) that I was going to stop there.

During this loop, I had the opportunity to reflect; flashbacks of my past came running by, the times when I was the one telling her how great she was doing, asking her how she was, and encouraging her to give her best during her swimming competitions. And then it came to me; I knew at that moment that similarly when in the past I was saying those words and truly meaning them, I knew she meant those words of encouragement and pride as well. The tables were reversed this time, and that helped me move forward to make sure I was going to come in under the 24-hour mark.

Finish Line:

At the finish line, Jamie had just completed his journey under 24 and was waiting for my arrival. Also, Calvin and Jay were there to receive us as we climbed the last few steps toward the finish line. Others were also there, ready to film the portion toward the finish line, as many other great friends, cheering and encouraging me to finish strong, which gave me the necessary reasons to pick up the pace and run the last uphill toward the finish line.

It was an amazing event, under 24, and best of all, having Bianca sharing the last loop with me. There was a plan in place that I followed; the adjustments from last year worked, and the weather cooperated this time. Considering the left knee issues that I have been having since April last year and the recent right knee issues since the start of this year, I would have to say it went better than expected.

Running is a journey to be shared with friends and family. I am very happy with the outcome, as the adjusted hydration and fuel plan worked very nicely. I was able to quickly identify and address issues as they came to minimize impact and risk, which also worked great.

Lastly, I want to congratulate all the runners; just showing up and starting it is an accomplishment in itself. Many first 100 milers, Naveen, Kali, Jen, and Jamie. They all did PHENOMENAL. Jamie did phenomenally well on his first completion and redeemed himself after suffering an injury last year that prevented him from fully taking advantage of training and completing the 100 miles. Kaleel completed his second 100-mile event with a nice new PR, implementing many of the learnings from last year. Rakesh and Sreehdar did phenomenally, completing their 1st 50-mile event. Congratulations to all! I can’t wait for next year as I am already hearing about many runners interested in pursuing Umstead 2025, including BD, who will be joining me in the next season to get ready and train together to tackle our 5th Umstead.

Thank you to all the friends, runners, support group, and family who were always ready to support and encourage me, not only during the event but also during the long training season. To my wife, thank you for your patience with me over the logistics and training season. My daughter Bianqui has always been my greatest cheerleader and supporter. Thank you for helping me and keeping me on track to my goal. I will always remember this 2024 event, especially the last loop, forever!

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Month/Year	Event	Location	Type	Time
Apr-24	Umstead 100	NC	Ultra	23:45:25

Highlights:

Course: 8x 12.5-mile with 2 out-and-back segments. This was an adjusted course from last year due to bridge construction. Great, ample trails, not technical, but lots of ups and downs. One long mile hill between miles 4 and 5. Excellent for 100 first-timers; highly recommended.

Venue: At the Start/finish, there is excellent variety and availability of food, plenty to drink, and amazing volunteers. You would not go more than 4.5 miles without hitting an aid station.

Expo: N/A

Weather: This year upper 30s at the start and stayed cool for the most part of the event, with highs just around the low 60s. With just over 86% humidity, it is super pollen season.

T1D: Sugars remained great during the event. Learning from past experiences helped me adjust and improve this year’s fueling plan.

Fueling:

Pre-Race: 1 serving of Hot Cereal and Latte. Half of the banana about 20 minutes before starting.

Race: Mix fuels from liquid calories to solid foods.

Post: FOOD!!!!!

Learning Points:

• Running slowly and with low effort is key during the warm portion of the event. That worked well.
• Your crew/pacer makes a huge difference.
• I need to make sure that late changes to setup are well understood and clear to the crew.
• Bring a leafblower to the canopy setup.
• Having fun is one key element of a great Ultra.

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