Coming back for more Derby 50k. Finishing Skinny Turkey on Thursday which was cut short to a 10k due to the weather and an easy pace 8 miler at Umstead as prep work for today.

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 25-30 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. Arun, Rahul, and Sujit were ready to tackle their 1st Ultra. It was also great to see BD, who will be joining us at Umstead 100, so that both of us get our Umstead 500 bragging rights. Walter was also there; he was the one who got me into Derby 50k and Ultramarathoning, and Amy, a brilliant pacer who helped this year pacing me on my third loop at Umstead 100 a couple of years back, was there and ready to race. It was a beautiful morning with great temperatures high 20s 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 10.33-mile loop of Derby three times. The weather was fantastic upper 20s to start the event; although sunny, the temperature and humidity were perfect for me.

I was aware of my 50k PR time from a few years back (5:09:35), and with these conditions, it was very doable for today, but the original plan was coming in under 6:00 hours. I still needed to really take it easy during the first few miles to warm up and keep in mind that next weekend is another long-distance event. Kaleel, Jamie, and I ran together for this 1st loop. Although running a sustainable, steady pace, it was not necessarily too hard. It was great to catch up with them and talk about the upcoming training, joke around (Venu Thompson was running today?), and the plan for today. 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, especially for Jamie, who was running Derby for the 1st time.

I continue to take a few sips of my energy drink once in a while to keep hydrated. This time, I am trying the same approach to fueling as I did for the City of Oaks Marathon and Richmond. Sugars were steady, and around mile 3 I took my baby food pouch just prior to the 1st aid station. I decided to continue without stopping. We continued at a very comfortable pace, brushing the 10:00 per mile average. Around mile 8 I took a Maurten solid (200 Calories), and soon after that, we were at the dirt road segment of the course.

Closing in to the second water station, I decided to continue without stopping. The temps were still good, but by this time, I had removed the neck cover, gloves, and the beanie I had been wearing from the start. As I approached the last couple miles of the 1st loop, I drank the rest 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, drank the rest on the content in my bottle, grabbed my running vest, went to the bathroom, and, since it was already warmer, dropped the gloves, beanie and my running jacket. Jamie mentioned that he was only completing couple loops, as he was coming in finishing his 1st loop. In the past few weeks he was not able to add the training mileage he want it in preparation for Derby, and also thinking that next week we are all doing Shakori 40.

Kaleel headed out, and I started to continue for the second loop, but then I realized that I still had my running belt on. I went back to the car to drop the belt as I did not want it to have that on my waist, which added to the compression in that area. I look ahead for the runners between us, slowly catching up and passing a couple of them. Feeling great and in the zone, I pushed the pace slightly more and went ahead. The sugars were great at this time, and although it was getting a little bit warmer, I was running effortlessly and still at a decent pace. It’s not PR pace, but it’s on track to finish well under the 6:00-hour mark.

I welcomed the cold breeze that was flowing from time to time as it helped me cool down and allowed me to keep up the effort. I continued not necessarily looking at my watch for the pace or time; the heart rate readings were decent, and I was really on par with coming under 5:30:00 now. Similar to the previous Derbys, I was able to tackle the hills without any big problems during the second loop.

Passing the midway point, I pressed the pace just a tad more, given that I was feeling great, my sugars were holding steady, and the cold breeze was great. I pressed even more at mile 16, which was mostly downhill. I was feeling good to make sure I did not allow my heart rate to get too much into high Z3. I took a gel before arriving at the second aid station.

I decided to stop at the second water station; I drank some water and replenished my water bottle. I continued steadily running uphill. Not too fast but steady, tackling most of the route with a speedy but sustainable pace. I was still feeling good at the end of the second loop, and I made sure I drank all the contents of my bottle once again before I arrived at the start/finish area.

Loop 3: Trying to push the Pace Loop – I remove my long-sleeved shirt and just run wearing a T-shirt. Although the temperatures were still in the low 40s, I was getting too warm wearing both. I started the third loop, looking at the time and thinking if I could finish close to the 5:30 mark if I continued pressing the pace definitely ahead of well before the 6:00 goal. I started to press the pace a bit to test my legs again. My heart rate was hovering on the high side, hitting 174 at times. I needed to take it easy and let my heart rate come down gain. My sugars were fine, something I was hoping to get, given the fueling strategies that I have been implementing for the past few events. By this time, there were not many runners I could see ahead or behind.

Same as in previous loops, I made sure I continued to hydrate and take on at least a gel. I stopped at the 1st aid station to replenish my water bottle. And I almost had some Coca-Cola but decided against it. I paid the price for not drinking some at this station later on in the race. It was risky, but since I was feeling really good, and this event was to continue to train for Umstead.

At the last aid station, some water, and Coca-Cola this time. I started walking some time as I was feeling it. The uphill I looked to see who was behind, and there was plenty of distance; I decided to fast walk the last uphill. In the distance, with about 1 mile or so to go, I saw a couple of runners ahead of me, and I decided to start pressing the pace all the way to the end. I was able to catch up with the runners and pass them at a great pace.

At the finish line, as usual, there was always a very warm welcome and plenty of pasta. Kaleel, Rahul and Venu were at the end, waiting for my arrival. This year was a great huge medal, and similar to last year, they handed out very nice handmade pottery bowls. I was able to talk to a few of the runners who finished ahead of me and some of the volunteers. It was also awesome seeing and cheering for Arun and Sujit, who finished at a very strong event to complete their 1st official ultra.

No PR today, 15 minutes slower than last year, but super fun as usual. This event was my 1st official Ultra, I will continue to recommend this event for a 1st Ultra and also to ultra veterans.

Month/Year	Event	Location	Type	Time
Nov-24	Derby 50k	NC	Ultra	5:26:42

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 83 runners. With the ample road, there is no problem starting and finding a comfortable, easy pace.

Venue: At a Community Center, with 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 70%.

T1D: Sugars within running range, but stable throughout the event.

Fueling:

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

Race: E-Fuel & Tailwind three bottles, three baby food pouches, Maurten Solid, and gel.

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

Learning Points:

• Need to do a mental checklist as I reach base/station, as I forgot to remove my belt.
• I Should have taken the Coca-Cola at the 1st aid station when I started to think about it. I need to address those things early at events.