Rosaryville 50k Race Report: The one I finally got right

Race Summary

Race:  Rosaryville 50k
Date: November 9th, 2013
Location: Rosaryville State Park, Rosaryville, MD
Finish Time: 4:19:39

Wow! What a great race! I really only signed up for this as a tune-up for JFK (which is in 2 weeks) and because its local, but between the course, the support, and the weather this ended up being probably my favorite 50k I have run to date.  The course was basically 3 loops on single-track trails around a state park.  There was an aid station half-way through each loop, and a bigger one with runner drop bags at the start of each loop.  Each aid station was more than adequate, stocked with water, gatorade, snacks, and even Gu's.  The trails were very runable with only small climbs and descents.  I still considered this a trail race though - it wasn't flat like canal-towpath-flat flat.

And they're off!

It was an easy 30ish minute drive from the DC area to the park.  Arriving around 7:20am it was still close to freezing and the grass was covered with frost.  I decided to go with a long sleeve tech shirt, light windbreaker, and leg tights.  I figured this might be a bit much but I wanted to be sure my legs would stay warm the whole time.  If my top got hot (which it did), I could ditch my jacket at the bag drop station after the 1st lap (which I did).

Looking strong mid-way through!

We set off on about a mile of paved road until we entered the trail.  I wanted to keep it slow and steady.  This ended up being easy as I was caught behind a huge train of runners.  It amazed me that even only 20 minutes into the race people behind me were getting anxious and trying to pass by for pole position.  Really?? We've got over 4 hours left!  As I always say (well, think at least) - "see you again in about 2 hours".  The first lap around I was mostly stuck behind the train of runners, even if I felt like speeding up a little I wouldn't have been able to.  After the first aid station (which I didn't need to stop at) I was at least able to get around the bulk of the crowd.

Things continued on steady and I was able to fall into a nice, fastish but not too hard pace.  Once I finished the first loop I passed a bunch of people at the aid station and the trail opened up for me.  Things stayed pretty uneventful for this lap, holding steady, focusing on footing, and creeping up on some runners who were starting to die off.

The third lap was easily my favorite.  I knew it was late enough in the game that I could push the pace even more.  Blasting through each aid station I wasted no time getting in, getting what I needed, and getting out.  I was starting to feel confident in myself.  By starting out slow I had plenty left in the tank for the final stages of the race.  This is not only a physical advantage, but a huge mental boost as you remind yourself you played your cards smart.  You are gaining on people - you get to be the predator and not the prey.

At around the marathon mark a race official told me I was in 15th, I was happy to hear that but figured I would be able to pass at least a few more people.  I kept reeling in runners the rest of the race, even passing someone into my eventual 9th place position with only a mile left.  I even had a kick down the final stretch.  I wasn't even thinking about my finishing time - until it became visible on the race clock that I would probably break 4:20 - I kept kicking and came in at 4:19:39!  I was ecstatic to cut 15 minutes off my 50k PR.  I think it was about time though - I was finally coming off a good training cycle and feeling healthy; I got my tactics just right using my hand bottle, and (the biggest factor) was racing in cool, dry weather.  I hope to make it back next year!

My friend Jeff and I at the finish.  The matching jackets were purely a coincidence!

The one I finally got right

I felt like everything came together for this race.  In 50k races I have run in the past I have taken wrong turns, wasted too much time at aid stations, eaten and drank too much (or not enough), gone out too fast and made other tactical errors that cost you in the end.  Courses that are super hilly, as much fun as they are, just are not feasible to set a 50k PR on.  The cool weather really lent itself to faster times, as you fatigue less and don't have to drink as much fluids to push on.

I used my hand bottle for this race, a first.  I have used it for training runs, but I typically go with my Nathan hydration pack.  While running in the heat I don't want to risk running out of fluids, but in the cool, dry, fall weather I figured I could get away with just a hand bottle.  I was worried about it bothering my right arm or messing with my form but it ended up being a non-issue.  The hand bottle also has the huge advantage of letting you blast through aid stations.  Just take off the cap right before you arrive, let a helpful volunteer fill-er-up, replace that cap and you are off!  No taking on and off your pack, opening the bladder, repacking everything, etc.  I passed probably a dozen people through the day at aid stations alone.

Success in this race was really the product of cumulative training and finally getting some experience under my belt at 50k trail races.  There is also the perfect weather conditions and being fortunate enough to have a "good day", free of cramping, gastro-intestinal issues, or unpredictable fatigue.

Veterans Day at the Battlefield

Sunday I wisely rested from all sports activity; I wasn't hurting too bad but still feeling a little stiff all over.  Monday I decided to head out to Manassas Battlefield Park for some easy trail miles, a place I have been meaning to check out for awhile.  Though the trails weren't marked too well I had a map and am decent enough at navigating to make my way through.

Trail map with my approximate course in Orange.  Ended up taking about
 80 minutes, so im guessing 10 or 11 miles.

Really great place to run.  The trails are very runable and flat with little actual terrain to navigate.  You pass through woods, open fields, and historical places of interest.  There is a visitors center with water and bathrooms in the middle of the park if you really need it.  The only downside is that there just aren't that many miles of trails - I tried to do the biggest loop I could figure out and it probably wasn't more than 11 miles.  Great for a tune up at least!  I would like to come back and do a training run here for the Holiday Lake 50k in February - you could do the 11 miles loop counter clockwise, refuel at your car, and then do it all over again clockwise for a 22 mile run.  This circular out-and-back motion is basically the course at Holiday Lake.

I almost felt like I was overdoing it having just crushed Rosaryville 2 days ago and with JFK coming up so soon, but I wanted a little something more before I truely taper.  I had the day off work and this was probably one of our last great, beautiful, sunny-and-50s day of the season.  I heard we are supposed to get an "arctic blast" this week... I blame Canada.

Manassas Battlefield is a great find for Civil War History, and felt like
an appropriate venue on Veterans Day.

Now that I finally get to relish in the amazing feeling of having a great race, I have 2 weeks to do some major tapering for JFK.  I'll be doing some cross-training on the arc-trainer, getting in some easy runs, an 11 mile easy shake out next weekend, and then 2 rest days before the big race in November 23rd!