2024 Shakori 40
After a very event-heavy November with the Cisco 5k, City of Oak Marathon, Richmond Marathon, Skinny Turkey, and Derby 50k, and pushing the pace in most of those events, I was starting to feel some heaviness in my legs. But I was very optimistic about running another ultra event and honing and putting into practice all the elements that have been working so far. Similar to last year, multiple InsaneRunners were running today, and a large crew of TUFF running group was running. There were many concurrent races at the Sharori event. There were 4-mile, 4-mile relay, 40k, and the 40 miler, which was the one we were tackling; this makes it very interesting as you will see many runners going at different paces and freshness depending on the distance they are going for. In the morning, I had the usual breakfast and one last check of the weather. It looked like the upper 10s, with perhaps the weather warming to the low 30s by the end of the event. It has been a while since I ventured out to run with such low temperatures, but shorts were still the way to go. I was very grateful that it was going to be a fabulous day with excellent running weather. 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.
Everyone was excited and ready; similar to last year 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. Kevin, who had successfully finished Uwharrie 100M, stopped by to let us know how having our shared 100-mile training plan, in addition to all the supplemental information, was beneficial in his training and preparation for his event. That made me so happy and blessed to be able to help, even in a small part, other runners and ultrarunners.
Loop 1: After a few announcements and instructions, 36 brave runners started the journey of the Shakori 40 miler. The temperature was around 16º. I stayed and kept it easy for the most part of this first loop. Legs were feeling heavy, and although a PR for the 40-mile event was possible, I tried to keep it in low gear to warm up before pressing the pace. The main upcoming event is Umstead100, so again, this is more about learning, adjusting, and getting better while racing. I started to sip my energy drink about every mile or so, per plan. Now, it was very cold, so I did not glance at my pump to see the sugar reading as I usually do during events. I was feeling ok, so I continued as planned. As I arrived back at the start area, I continued passing by the setup area, similar to last year’s approach. The course was very similar to last year, with minimal changes.
Loop 2: Heading out, I started to press the pace a little bit. I ran a little bit by myself, but Kaleel and BD were there for the most past. In one of the single track sections after the funky bridge, there was a small incline, I felt a little bit harder but I pressed on. Still very cold and even as I was warming up I decided to just remove the neck cover. By this time, I could see Venu well ahead of the course, he was running fresh and at solid pace. 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 trying to keep the pace, but not feeling as great as I should have by this time. By now, I have removed a beanie and a set of gloves. But I was unable to press the pace as I wanted it to on this loop. I was able to see Venu, Kaleel and BD from time to time, still well ahead but running solid. Alex was nowhere to be seen as he was having a great event today. 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 as they zoomed by.
Loop 4: By this time, I am slowing down just a tad more. It was still running at a solid pace, but I realized that I was not even at the halfway point and was feeling that something was not necessarily right, and it was not the temperature. Given that now, I was able to check my sugar readings, I checked, and I was like, Whoa!!! This is too high for racing; no wonder my legs feel like they are on fire. I check to what was could possibly be wrong and realized that the tubing was being pinched by the belt clip. That was limiting the flow of insulin necessary to keep them under control. It took me a while to decide how much adjustment to make. This was too early in the event, and with more than half to go, I did not want to risk a low. But I could not continue feeling like this. Given that this was a 4-mile loop, I decided to do a full bolus adjustment; if it was too much, I would have been able to fuel extra if needed in the end that was the right call.
Loop 5: I was still doing ok, and even though I was feeling with energy, my legs were still feeling heavy and burning. Sugars were still high, well above my desired range, but lower than before, so they were trending into the right direction. I did not want it to make any more adjustments, fearing that they might drop fast. At the close of this loop, I saw Hanna, Udit, and Rafaela, who were running the relay laps. I dropped my belt and decided to grab a bottle I had ready. Sugars were still above the running range, and I needed to stay hydrated without the added sugars and calories, so I drank plenty of water and then again more water at the aid station.
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 decent effort as the sugars were starting to get into the normal range. I can see BD and Kaleel 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 to refill my bottle, but given that it was so cold, they had shut off the valve due to the freezing weather. That is okay. I will continue to make sure I drink more water at the station. You can sense the smoke of firewood from the fire pits at the start/finish area from time to time. Also, the live music event that us 40 milers we could not necessarily attend, because we decided that pain was more fun than watching a live band play music.
Loop 7: Temperatures were rising close to the 30s. I was feeling better; the sugars started to come back down a little bit, and I continued to press the effort. At this time I have a few spot were I was selecting to fast walk instead of running. I took it easy at a healthy pace that I was going to sustain for the rest of the event. Still sipping the fuel I was carrying, I had my gel and a pouch of baby food but did not feel I needed it yet.
Loop 8: This loop was not challenging for me since I have been walking most of this uphill section, and I was very careful not to let my heart rate go up too much. My legs 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; there were a few 40k and 40 milers in the course that I was able to recognize based on the bib color. During a single-track portion, I saw a runner who was doing the 40-mile event on the side of the ground. I slowed down a bit as I recognized the runner as one that we had been passing each other for the past couple of loops. I asked if everything was ok, and she let me know that she tripped and fell down hard, but she was ok. I offered help as she was standing up, but she was okay; it was just the ego at this time. I kept an eye to make sure she was ok before I started to get back into my effort. I was very happy to see her still running as we were finishing our respective loops.
Loop 9: This was an ok loop. I was pressing the effort to keep pace but making sure that my heart rate was staying within a healthy range. Still, I walked a couple of inclines and the main hill. By this time, I realized that a PR was completely out of the question and hitting under 8 hours was going to be very challenging. So, I decided to still press the effort but not worry about it. 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 BD and Kaleel ahead of me. I refilled my water bottle with Gatorade at the water station and continued to the start/finish area.
Final Loop: At this time, I was ready to complete the loop. BD was handling an IT band issue, Kaleel was doing phenomenal as he was running at a PR pace. We ran very close to each other. There were a few runners that still had to complete another loop after this one but they were running solid.
We encountered a pair of runners, and we passed each other from time to time. With a mile to go, I decided to press the pace past them and solidly create a gap between us. I definitely want it to finish ahead of them, and given the rest of the course, I knew that an upcoming walk segment and run segment was what was left of the course. Kaleel followed me, increasing the pace and keeping it just behind me. At a predetermined uphill, I fast-walked. Kaleel walked with me and told me that the pair of runners behind them were still on loop 9. I was like, oh noooo, my bad. I really thought they were on loop ten and that I needed to press the pace to keep up. After that, we took it easy, but with half a mile to go, Kaleel had a super surge of energy and disappeared to finish super strong.
I am very happy with the performance, considering the sugar issues in the earlier part of the event. Taking it easy this last loop and reflecting on what went well and the things I need to adjust and pay attention to. I need to react faster when I think things are not necessarily going the way they should, even if it is very, very cold.
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 with an 11 minute PR. Kaleel crushed his course PR as well, by more than 30 minutes. Jamie did great in his 40k race after not being able to run consistently for the last cou0ple months. Venu crushed it coming in 7:47:19, well below the 8-hour mark he was targeting. 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-24 | Shakori 40 | NC | Ultra | 8:07:06 |
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, 16º-36º with very low humidity.
T1D: Sugars were within running range at the start, on the very high side early in the event, 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 Gatorade at the aid station, and a combination of a gel (GU and Maurten, baby food) each loop but one.
Post: Protein Shake within an hour of the event.
