JFK50: race report

How it happened

Some weeks ago, a friend of mine announced he was running his first ultra. As I wanted to do one, I thought this might be a good opportunity. After checking the website, it appears that registration was still opened. I sent a check of $210 and after a few days, my name was on the registered runners. I was ready for an adventure in Maryland!

Joining this event was not just about running but also the opportunity to evaluate the efficiency of the training I set up for myself. I am not a registered trainer but help people and defined my own plan. I wanted to have evidence that it actually works: if I can complete an ultra injury-free, this would shows and proves that the way I trained is sound and adequate (at least for me). In addition, last weeks were though and intense from a physical and mental perspectives. I needed to find an outlet, something that will give fresh air to my mind. Running has always been a good way to meditate, so, I was also hoping that this run will help me to find a way of redemption. Also, the JFK50 is the oldest ultra marathon (first edition in 1963) in the country. More than a thousands runners join this event every year. So, doing it is also an experience for any ultra runner and I was curious to see how it was.

After figuring out the race day details (hotel, packet pick up, etc.), I was all set. My partner in crime will then follow and support me along this 50 miles race. Even if I do not need anything special, having somebody can be useful, especially for your first experience. I did not plan anything special, the only request I had is to have the ability to switch shoes after the trail section, around mile 15.

Planning and establishing the best race strategy
Planning and establishing the best race strategy

The Race Strategy

After signing up, I looked at the race description: aid stations, stops, elevation profile, etc. After few minutes of investigation, it seems that the first 15 miles were the only one with hills (in the Appalachian Trails), that the course had a lot of aid stations all along the 50 miles and that there was a lot of parking for potential spectators. Then, the strategy was quite simple:

  • no nutrition/support,  no backpack. Just a handled bottle and the aid-station food/fluids. Start to drink at mile 8 (when starting the down hill section) and eat around mile 10 (prepare to stabilize the sugar level)
  • no specific drop bag, just ask my partner in crime to come after mile 15 to switch shoes after the hilly section
  • take it easy on the hilly section (first 15 miles on the Appalachian trail) and then, alternate run/walk on the last 35 miles. Try to find my own pace during the run
I am not drinking, I am preparing for my race
Preparing for my race

For the last part, I relied mostly on my last training runs. During a 18+ miles in Moraine State Park, I felt quite good. So, I figured that doing the same thing on a smaller distance would be ok. Also, I completed 40 miles the week end before during the Delaware Half-Marathon and Bucks County Marathon, which are very flat courses. I figured it should be ok to go for 35 miles on flat course, once I crossed the 15 miles section in the Appalachian Trail.

Finally, as for the preparation, I stick with simple rules:

  1. do not overeat or “carb-load”: through the week, I ate a reasonable diet with about 2500 Kcal per day packed with vegetables, grains (almost no meat during that week!) and fat (load the peanut butter buddy!)
  2. do not exhaust my body but do not taper as well: stick to tempo runs, keep doing 10 miles a day to commute but do not try to challenge myself or try to work specific muscles
  3. be sure to get enough rest: sleep between 7 to 9 hours a night all week long

Again, these are very simple rules but this is by following them that you avoid any unexpected issue and make sure you will be prepared on race day.

 

How I get there

We drove the day before the race from Pittsburgh, PA to Hagertown, MD. We got early enough to get the packet at 04pm, check in at the hotel and prepare for race day. We stayed at the Hampton Inn in Hagerstown and could not ask for more: the rate was reasonable ($89/night), the room has plenty of space, the hotel was 15 minutes from the starting line and they were very accommodating with runners (with breakfast starting at 04am on race day!). I could not have asked for more and if you plan to run the race, I definitively recommend this hotel.

Packet pick-up was very basic: you get your bib, get your tee-shirt and … that’s all! The expo is almost significant with very few vendors. There was a Hoka sales with 20% off. Also, before going to bed, we explored the area and ended up at Dan’s pub, a very nice location for beers, sandwich and desert. Everything you need to visit the bathroom at every aid station.

The swag contains few stuff: t-shirt, bib and timing chip. About the timing chip, you have to return it, this not a disposable chip! So unfortunate, especially considering the price charged for this race! The swag could contain more (a sticker, a discount for local food vendors, etc.) and I was disappointed on that side.

The course

JFK50 - Map
JFK50 – Map

The course is pretty basic (see the workout on mapmyrun): you start at Boonsboro (in the main street), go on the Appalachian Trail for 15 miles. Once you get out of the Appalachian trail, you go on 27 miles on a flat trail. The last 8 miles are on the road and you finished in WilliamSport. The start is pretty steep, you have to run on a hilly section. It continues to go up until mile 5 and there are still some part to climb for a couple of miles. Once you reached that point, this is all downhills.

You stay in the woods until mile 15.5 on a technical, rocky section. Runners not experienced with trail running should be very careful and watch out for potential rocks that might be hazardous and let you fall. Once you get to mile 15, this is flat until mile 42. The route is very scenic, which helps to avoid the boredom of the elevation. You can see the river, the waterfalls and the nice color of the fall season.

Once we get to mile 42, you go on the road (some parts have to be shared with cars!) for the last miles. This is not very steep but rather rolling hills. Some appreciate coming back on the road, other are totally mad at seeing some hills. Obviously, once you get to that point, your brain is not longer able to feel the difference and just keep going until the finish.

 

JFK50 - Elevation Profile
JFK50 – Elevation Profile

 

 

20141122_094252
Coming from the Apalachan Trail

 

Race organization

You start the day at Boonsboro and meet at the High School. A pre-race meeting takes place were basic instructions are given (do not litter, take care on the trail for rocks, eat your veggies, etc.). After that, you walked about a mile to the starting line in downtown Boonsboro.

You can start at two different times: 5am or 7am. The early start (5am) is dedicated to charity runners, senior athletes or people that completed 10 JFK. Other folks asked to start before and they were denied. I assume the race organizers have a good reason but obviously, I do not understand the rationale for such a decision: road closure are already effective, insurance is already paid for early starters, so, if somebody wants to start early, why it is not possible to let him go? Considering the entry fees ($210) and that the race was not sold out (heck, considering the price, this is not such a surprise!), it is hard to understand why they made such a decision. For some people, making the cut-off is difficult and completing this race is just a dream: why not letting them start early so that they can increase the probability to make it to the start line? For sure, there are constraints for the cut-off (for obvious safety reasons, letting runners in the dark is just not responsible), but the reasons for not letting people starting early are more difficult to understand.

JFK50 cookies - Photo by Harriet Langlois
JFK50 cookies – Photo by Harriet Langlois

Overall, the race is pretty well organized: there are aid station very regularly so that you do not have to carry any nutrition or more than a bottle of water. Also, when being appropriate, roads are closed (especially for the first miles and the last eight miles). In the Appalachian Trail section, there are a few spots with volunteers that are able to provide first aid support (in case you fall). Overall, the support is very good and appropriate if you plan to make your first ultra/50 miler.The race volunteers are wonderful and there are stations every 2 to 5 miles (so you can do the whole thing without support). I ran the race with a handled bottle of water and just rely on what was provided at the aid station. All stations has basic stuff you can expect at an ultra: M&M’s, P&BJ sandwich, pretzels, etc. Some of them provide even more: aid station 19 made cookies with “JFK50” on it (see picture), aid station 34 was offering home-made cookies served by Santa and aid-station at mile 38 had red velvet cake! JFK50 is probably the race you can eat more calories than you spend (which is probably true for all ultra races by the way).

My fantastic crew
Fantastic support crew

 

Also, at mile 34, I see a guy with an incredible (the Disney movie) costume, a lot of US flags that was cheering. This is the type of support that give you extra energy and help you when you are in a down time/period at that moment.

There are spectators area over the course at mile 15.5 (after the Appalachian Trail section) , mile 27 and mile 38. It can give the opportunity to a friend, family member or whoever you want to cheer and potentially give you new clothes, items, nutrition, etc. My girlfriend came at each spectator spot and that was a huge motivation: knowing that somebody is waiting for you is a motivation and help you keep pushing during the last miles before the spot. The spectator spots seem very well organized as well, with plenty of parking for everyone!

 

The finish

The finish area was simple on the outside: the finish mat and … nothing else! Then, you have food, massage and the award ceremony inside the High School in Williamsport. Volunteers are making and distributing various food items (pizza, pulled pork sandwich, etc.). A nice thing is to be able to have a shower (with hot water!) in the gymnasium, which is appreciated after such a race!

Support on this course is ... incredible (photo by Jimmy Wilson)
Support on this course is … incredible (photo by Jimmy Wilson)

One of the main disappointment I got was that my girlfriend paced me during the last 3 miles. Good opportunity to have somebody to run with before crossing the finish line. Obviously, considering that I was close to the 9 hours finish, it really helped me to avoid walking and make it under 9 hours. As she started to step away from me in the last feet, I asked her to join me. I wanted to cross the finish line with her, holding hands and take a picture of this achievement together. When arriving, the guy from the timing company asked us if she had a bib and we say “no”, did not ask to leave but grabbed her and was about to push her away. While asking pacers not to cross the finish line is ok, being violent and rude is clearly not ok. I have to admit that it really diminished my experience, especially at the finish, one of the highlight of your day. Again I understand the rule, but it has never been written in the instructions or notified by the dude.

Homemade cookies at Aid Station 34 (photo by Jimmy Wilson)
Homemade cookies at Aid Station 34 (photo by Jimmy Wilson)

After the race, I discussed the matter on the facebook page of the race to share this experience and the comments astonished me. Some folks reported that it was normal and they were thankful to the guy for not letting my girlfriend crossing the finish line. But this rule was never written and they are many races you can cross the finish with your pacer. Beyond these considerations, this fact highlights a big difference in this community and the competitive approach of some folks.

From my perspective, I still does not understand some folks are so inquisitive, aggressive and appropriate with others: running is not about achieving a goal or a time. This is about finding yourself, being happy. Engage, with others try to establish a connection in a society where we are more and more lonely and where we are more careless to each other. If I want to cross the finish line with somebody else, as long as I (or she) did not cheat and does not diminish the pleasure of somebody else, who cares? If this means a lot to me to cross the finish line with the person that is part of this adventure since several months, is it the business of somebody else? Is that such a big deal? Does it change the experience from other runners? I do not think so and after reading comments and considering the time wasted to argue, it showed me what I do not want to be.

After discussing with some folks, I see an interesting fact that would interest many preachers of the “carb-load”. A 56 years-old dude finished the race in 7:45. But what is amazing is that the dude proved that many new training techniques and buzz products are bullshit: he fueled himself only with water and 5 pieces of dark chocolate. Nothing else. I admire such folks with a contrarian approach that demonstrates running is more a matter of training and dedication than using the right gear or adopting the last trendy product.

Pacer disallowed to cross the finish with its associated runners? Nothing in the rules!
Pacer disallowed to cross the finish with its associated runners? Nothing in the rules!

 

 

 

 

 

Waterfalls before coming back on the road (photo courtesy of Jimmy Wilson)
Waterfalls before coming back on the road (photo courtesy of Jimmy Wilson)

 

Let’s do it?

The JFK50 race is a big deal: is a part of the ultra-running community in the USA! If you are looking for a good first ultra marathon, that is definitively a good easy one with a flat and scenic course. There is a good support to do it without having to carry nutrition. The volunteers are amazing and this is a pleasure to run from aid station to aid station. On the other hand, this race is expensive for what you get (the swag has nothing special) you can really find something cheaper with a similar support (think about the Groundhog Fall)

The JFK finisher medal
The JFK finisher medal for the 2014 edition

Pros

  • Amazing volunteers (homemade cookies anyone?)
  • Good support: spectator spots well organized, lots of folks for aid station, road closures, etc.
  • Easy route for a first 50 miles
  • Scenic view for … well … a lot of miles!

Cons

  • Expensive ($210!), sounds like the Disney of ultra-marathons
  • The swag is very basic (especially for that price)
  • No possibility to ask for a 5:00am start so that it might be hard for slow runners to make the cut-off

Links

Advertisements
JFK50: race report

From Obese to Ultra-Runner

For those who know me a little bit, there is no secret that I was obese a couple of years ago. I weighted about 300 pounds at max (290 to be precise) and of course, at that time, any physical activity (i.e. climbing the stairs) was fantastic quest that has to be rewarded with a treat (i.e. a big cookie). My relation to physical activity was like a monkey in a circus. At that time, I was married (kind of, we called that PACS in France), unhappy, not confident with myself and, well, still geek. My eating habits were totally disorganized and did not take into account any nutrition information into account. For example, I used to eat about 5 to 10 slices of brioche (low-fat of course, at least, this was what the package said) with butter and jelly while waiting for my wife to come back from work, just before … having dinner. And my physical activity consisted in taking the stairs once in a while or sometimes walk when the metro in Paris was on strike (so, very often).

French guy - fatty version (double chin included)
French guy – fatty version (double chin included)

Going alone on a week-end, I faced reality: my life sucked. I had beers with a good friend who was in the very same situation. We decided to take action: we were going to break up our relation and change. It was not only about diet but my whole living pattern. Let’s not give up our dreams and make them happen. After breaking up, I embrace a new life style. I decided to become more fit, changed my eating patterns, learn about food, nutrition information and lost some weight. I took the time to work, listen and understand others. This was the start.

Then, I met another person that supported me and, after having lost 60 pounds, introduced me into the running thing. I remembered my first run: we drove to the beach in Marseille (France) and smoked a last cigarette before starting. I do not know nor remember why we continue but it was hard. Very hard. So hard. After thinking I ran one hour, I looked at the watch and faced reality again: I started 10 minutes ago. That was epic.

Five years after this first run, I finished my first ultra today. In between, I completed several marathons, half marathons and other distances (5K, 10K, etc.) over several months and even years. I even completed the GR20 in Corsica, the type of experience you have once in your life. I also started to cross train, used to swim a lot and discover many new folks (in between, I switch jobs several times and related to other countries as well). During this whole experience, I lost more than 160 pounds (the minimum weight was 130 pounds – 59 Kg) and of course, quit smoking because it compromised my performance. But on the other hand, I also experienced troubles due to food or sleep deprivation. I went into the emergency room a couple of times and, of course, learn the hard way what depression and social isolation means. Some moments were happy, other are sad and let you remember why you should be thankful for the good ones. And learning from your mistakes help you to improve yourself and do not repeat previous failures.

same guy after 5 years (girl not included)
same guy after 5 years (girl not included)

Pretty often, my path cross other people that also want to change but does not know what to do. They are often asking what I ate to lose weight, how I trained. This is very hard to summarize everything because all of this happened in several years and is also connected to several episodes of my life and this is difficult to disconnect the personal experience and only relate facts that could apply to anybody.

However, I tried to do it and wrote a sort of book called “Eat, Move & Love”. Obviously, this is very poorly written but the efforts was to sum up the most important information about the way I lost the weight and started exercising. This is released under a Creative Commons license, so, there is no restriction for using or sharing it. The only thing I might ask is about having feedback: if you hate it or like it, it would be nice to know what and why so that I can try to improve it. Also, in case you want to contribute and/or have suggestions to update/improve it, do not hesitate to contact me!

Hope that might help!

Eat, Move and Love – A Journey to Healthy Living

From Obese to Ultra-Runner

Pacing @ Eastern States 100

This week-end, I am heading to Waterville, PA in order to participate with some friends in the inaugural year of the Eastern States 100. This is an ultra-marathon, a 100 miles race that goes along the trails around Grand Canyon, PA (and many others cities in the area). I am planning to rest during this week-end and have a nice jog/hike/run with a fellow Steel City Road Runner that will attempt to finish it. Assuming he survives to the first 60 miles, I will have the pleasure to pace him, meaning that I will do my best to keep him awake, make sure he stays on his feet, eats his veggies peanut-butter sandwiches and is on time to arrive before the end of the race. Any trick is accepted except to carry him to the finish line.

 

Around mile 80 of the race, when I will stop my pacing duties
Around mile 80 of the race, when I will stop my pacing duties

 

This is a big deal, especially considering the elevation profile (see below). The big up/down hills are similar to the 8 first miles of the Laurel Highlands Ultra. I am planning to pace for 18 miles, from mile 60 (around 1200am – midnight) to miles 78 (probably around 0600am). This means staying 6 hours on my feet going mostly up and downhills. Sounds easy; you just have to keep a pace of 20 min per mile. But running the same elevation once some weeks ago pushed me out of my comfort zone and it asked more than two weeks to fully recover.

Elevation Profile for the Eastern 100
Elevation Profile for the Eastern 100

But this run will be a come back to the roots, the trails, the adventure in Corsica on the GR20 I completed some years ago. Exploring the nature during the day or at night. Listening to the nature, seeing things that became unusual in our so-well organized daily life in the city. Pushing your limits, being out of your comfort zone, rediscover yourself and at the finish, sharing our experience and enjoy the company of existing or new friends. Just rediscover simple things, things we are not no longer used to.

It is going to be a fantastic experience.

Pacing @ Eastern States 100

Let the show begin

This is the beginning of an exciting week-end. Tomorrow, for the first time since many weeks and after a week with more than 60 miles, I will not be running and instead, will support fellow runners from Steel City Road Runners. The car is packed and prepared to have a great day. This is an ultra marathon on the trails that starts in Ohiopyle. These folks are running either 50K or 70 miles. I already run twice what is known as the most difficult part, the first 8 miles. Needless to say that is was hard, so, completing the full race might be challenging.

 

Exploring Ohiopyle with my partner in crime
Exploring Ohiopyle with my partner in crime

 

On Sunday, I will be back on track and running the Man Up 10K on this Father’s day. No big deal, I just have to keep a 9:22 min/mile pace, which is totally doable, especially after a day without any special activity. If you are around the Pittsburgh area and have nothing plan, you can still join the party and register on race day! Everybody is welcome, there is also a 5K if your running appetite is small!

 

Let the show begin