The Road to Miwok
Miwok: 100 km of magic trails, surrounded by redwoods, with challenging climbs and descents, totaling 11,800ft of elevation. Compare that to the Boston Marathon, a tough race, yet having just 800ft in elevation! I love both races, and running them in the same year is a treat that I managed to do in 2014, 2016, and this year!
Boston and Miwok are roughly 2 weeks apart, which adds to the challenge. Obviously, ultrarunners love challenges, most of all challenging ourselves, which for me means trying to improve year after year. My Personal Record (PR) on 100K races is 13 hours and 1 minute, which I ran right here back in 2014 (check out my Miwok 2014 movie on the Race Movies page). 2014 was also the year of my marathon PR, 3:13:52, my first Boston Marathon. This year I've run Boston in 3:17:28, hence I'm in theory slower than in 2014. Last year I ran Miwok in 13:58, however it was in pretty miserable conditions: cold, rain, and mud.
How about adding to the challenge some serious lack of sleep? A 100K (62.2 miles) race like Miwok starts early in the morning and ends in the afternoon/night. Is that enough training for my next race, Moab 200 (actually, 234 miles)? Well, luckily this year I found myself in a situation that forced me to train with sleep deprivation. Here's how it went down:
Boston and Miwok are roughly 2 weeks apart, which adds to the challenge. Obviously, ultrarunners love challenges, most of all challenging ourselves, which for me means trying to improve year after year. My Personal Record (PR) on 100K races is 13 hours and 1 minute, which I ran right here back in 2014 (check out my Miwok 2014 movie on the Race Movies page). 2014 was also the year of my marathon PR, 3:13:52, my first Boston Marathon. This year I've run Boston in 3:17:28, hence I'm in theory slower than in 2014. Last year I ran Miwok in 13:58, however it was in pretty miserable conditions: cold, rain, and mud.
How about adding to the challenge some serious lack of sleep? A 100K (62.2 miles) race like Miwok starts early in the morning and ends in the afternoon/night. Is that enough training for my next race, Moab 200 (actually, 234 miles)? Well, luckily this year I found myself in a situation that forced me to train with sleep deprivation. Here's how it went down:
- Friday 3am Italian time: I wake up to make my 6:40am flight from Calabria, Italy (SUF) back to the US.
- Friday 6pm Pacific Time (Saturday 3am Italian time): I land in San Francisco (SFO) after changing flights in Rome and LAX.
- Saturday 2am Pacific: I wake up to drive up to Stinson Beach for the 5am race start. Actually, my wife wakes me up, worried whether I'm still alive after my alarm keeps on ringing for 5 minutes. I finally wake up, get ready, pick up my drop bags and drive 1.5hr to Stinson Beach.
The Race
I register and get my bib, number 356, around 4:15am. There I meet Matt and his friend Ken. Matt will be volunteering all along the course for the entire day, and he also happens to be a very good friend of mine, which will prove handy later on.
It's finally 5am, and we're off! I immediately sprint forward to avoid being bottled up, and we start climbing up Dipsea. I go fast yet try to never cross the red line. I feel happy, I made it here, it's time to enjoy. After 3 miles uphill I let myself go, with miles 4 and 5 on the downhill being the fastest and the 3rd fastest, I'm actually running at Boston Qualifying pace (here's my Strava activity: https://www.strava.com/activities/974309757). I converse with runners around me, I sometimes worry that I'm pushing too much but after all this is just 100 km, not 200 miles :-)!
I get to the first aid station, Muir Beach (mile 8) in 1:35, fast considering the elevation gain/loss. There I forget to drop my long sleeved orange CRC shirt and my headlamp, which I'll drop instead at mile 13. I eat the usual, watermelon, PB&J, and I'm offered whole bananas! I grab one thinking "potassium is good", and I eat the whole thing while running. Maybe that's too much, I feel a little stuffed afterwards ...
I get back to Muir Beach, mile 30.3, in 5:10, a 10:15 min/mi average. I meet again Matt, he tells me that my pace is fast and that I look great. I believe him on both accounts! He also runs with me for half a mile or so, and takes a few pictures of me:
It's finally 5am, and we're off! I immediately sprint forward to avoid being bottled up, and we start climbing up Dipsea. I go fast yet try to never cross the red line. I feel happy, I made it here, it's time to enjoy. After 3 miles uphill I let myself go, with miles 4 and 5 on the downhill being the fastest and the 3rd fastest, I'm actually running at Boston Qualifying pace (here's my Strava activity: https://www.strava.com/activities/974309757). I converse with runners around me, I sometimes worry that I'm pushing too much but after all this is just 100 km, not 200 miles :-)!
I get to the first aid station, Muir Beach (mile 8) in 1:35, fast considering the elevation gain/loss. There I forget to drop my long sleeved orange CRC shirt and my headlamp, which I'll drop instead at mile 13. I eat the usual, watermelon, PB&J, and I'm offered whole bananas! I grab one thinking "potassium is good", and I eat the whole thing while running. Maybe that's too much, I feel a little stuffed afterwards ...
I get back to Muir Beach, mile 30.3, in 5:10, a 10:15 min/mi average. I meet again Matt, he tells me that my pace is fast and that I look great. I believe him on both accounts! He also runs with me for half a mile or so, and takes a few pictures of me:
The weather has been perfect thus far. I've started with a long sleeve shirt (the official Coastside Running Club one) on top of the green t-shirt in the picture above, which seemed the most appropriate for the lush surroundings.
I'm also wearing the beautiful Miwok 100K arm warmers I got last year, which I roll up or down depending on the wind exposure. Plus, I have a neck warmer that I keep around my right wrist when not needed. A perfect combo that I think I'll experiment with again!
Now another long series of big climbs start, which after all is OK, given that on the steep ones I speed walk instead of running, giving a rest to some leg muscles I've been overusing. I don't have any pain beyond a light contraction of my right calf. These climbs though continue for what now seems forever. After 6.5 hours of running you start wondering whether it's really worth running another 6.5 hours or so! After Cardiac Aid (mile 35.5) I'm slowing down considerably, blaming the uneven terrain on the downhills and any other excuse I can make. However, I know that the aid station after Cardiac is Bolinas Ridge, where my Coastside Running Club (CRC) are waiting for me! Still, it seems like it never comes, 7 long miles from Cardiac. I stop to let a runner go by, and he tells me "keep on moving". That's excellent advice, running buddy, thanks! I try to do that, even now that my pace hovers around 11 and 13 miles per minute on rolling hills.
The approach to Bolinas Ridge includes a series of inspirational signs, especially printed/built by the CRC for Miwok, and especially needed here! The theme is: this is hard, but this is why we're here! The arrival at Bolinas is a party! It's uplifting to meet Omar, Ron, Margaret, Rachael, Colby, Doug, Alan and all the others, you can see how they're really waiting for each runner, and especially for the many CRC runners tackling this challenge today. They're not afraid to embrace sweaty guys like me, to celebrate, feed us, and then to kick us out of the aid station towards the end. There is even a ziplock waiting for me with written "Cesare" on it, with 2 special brownies with chia seeds, my favorite (thanks again Rebekah!)! I eat one of them, a boost of calories that I will surely burn soon. In fact, my weight the night before was 67 kg, and it will be 63.7 kg the night after the race.
It's hard leaving my CRC friends behind, but I finally do knowing that there are 3 segments left, 2x 6.7 miles to get to the Randall aid station and back, and a final 6.3mi stretch from Bolinas AS to the finish line. I know that going to Randall and back will be hard, but there is nothing left to do but run. Or walk. I run a few miles with Jeff, another runner I've been trading places with since Cardiac. He's another Tahoe 200 2016 finisher! He asks me what was the highlight for me, I respond: it's friends ... and Honey! The whole 206 miles were a blast, including the tequila at the end! Check out my movie on the Race Movies page if you don't believe me!
Back to this Miwok, which is more of a race. I finally get to the Randall aid station (mile 49.2) where I find again ... Matt! He keeps on telling me I look great. As usual, I eat watermelon, other aid station typical fare, and sliced mangoes, yum, what a treat! I also start thinking that some caffeine may help me at this point, since it's past 2pm Pacific Time, hence 11pm Italy time, and jet lag may hit me soon. I therefore drink half a can of Mountain Dew and some Coke. Big mistake! As I climb up and make my way back to Bolinas I feel strange, and my chest at times hurts, something that never happened to me before! Meanwhile, Matt has decided to run with me for a bit. I try to get back to normal by breathing thru my nose only.
Matt realizes I'm in trouble, he doesn't go back to Randall AS but stays with me, he's reminding me of that time in 2012 when we ran 22 mi, my longest run to that day, and I "hit the wall" at mile 17. I don't think I'll hit the wall today, I've been eating and drinking well, got some salt tabs too. However, there is no denying I'm slowing down. On my way back from Randall to Bolinas I meet Chris, a quick yet precious seconds to reconnect after a few months we haven't been seeing each other, then Mike, then Paula, fully concentrated on completing her race. A quick embrace with Amanda, on her way to meet and pace Chris, she congratulates me on my Boston, and I do too for her 11th consecutive Boston finish!
Matt and I finally make it back to Bolinas and CRC. Ron takes this picture while I devour my second brownie. You can see Matt on the left, my sherpa once again, when I needed support the most!
I'm also wearing the beautiful Miwok 100K arm warmers I got last year, which I roll up or down depending on the wind exposure. Plus, I have a neck warmer that I keep around my right wrist when not needed. A perfect combo that I think I'll experiment with again!
Now another long series of big climbs start, which after all is OK, given that on the steep ones I speed walk instead of running, giving a rest to some leg muscles I've been overusing. I don't have any pain beyond a light contraction of my right calf. These climbs though continue for what now seems forever. After 6.5 hours of running you start wondering whether it's really worth running another 6.5 hours or so! After Cardiac Aid (mile 35.5) I'm slowing down considerably, blaming the uneven terrain on the downhills and any other excuse I can make. However, I know that the aid station after Cardiac is Bolinas Ridge, where my Coastside Running Club (CRC) are waiting for me! Still, it seems like it never comes, 7 long miles from Cardiac. I stop to let a runner go by, and he tells me "keep on moving". That's excellent advice, running buddy, thanks! I try to do that, even now that my pace hovers around 11 and 13 miles per minute on rolling hills.
The approach to Bolinas Ridge includes a series of inspirational signs, especially printed/built by the CRC for Miwok, and especially needed here! The theme is: this is hard, but this is why we're here! The arrival at Bolinas is a party! It's uplifting to meet Omar, Ron, Margaret, Rachael, Colby, Doug, Alan and all the others, you can see how they're really waiting for each runner, and especially for the many CRC runners tackling this challenge today. They're not afraid to embrace sweaty guys like me, to celebrate, feed us, and then to kick us out of the aid station towards the end. There is even a ziplock waiting for me with written "Cesare" on it, with 2 special brownies with chia seeds, my favorite (thanks again Rebekah!)! I eat one of them, a boost of calories that I will surely burn soon. In fact, my weight the night before was 67 kg, and it will be 63.7 kg the night after the race.
It's hard leaving my CRC friends behind, but I finally do knowing that there are 3 segments left, 2x 6.7 miles to get to the Randall aid station and back, and a final 6.3mi stretch from Bolinas AS to the finish line. I know that going to Randall and back will be hard, but there is nothing left to do but run. Or walk. I run a few miles with Jeff, another runner I've been trading places with since Cardiac. He's another Tahoe 200 2016 finisher! He asks me what was the highlight for me, I respond: it's friends ... and Honey! The whole 206 miles were a blast, including the tequila at the end! Check out my movie on the Race Movies page if you don't believe me!
Back to this Miwok, which is more of a race. I finally get to the Randall aid station (mile 49.2) where I find again ... Matt! He keeps on telling me I look great. As usual, I eat watermelon, other aid station typical fare, and sliced mangoes, yum, what a treat! I also start thinking that some caffeine may help me at this point, since it's past 2pm Pacific Time, hence 11pm Italy time, and jet lag may hit me soon. I therefore drink half a can of Mountain Dew and some Coke. Big mistake! As I climb up and make my way back to Bolinas I feel strange, and my chest at times hurts, something that never happened to me before! Meanwhile, Matt has decided to run with me for a bit. I try to get back to normal by breathing thru my nose only.
Matt realizes I'm in trouble, he doesn't go back to Randall AS but stays with me, he's reminding me of that time in 2012 when we ran 22 mi, my longest run to that day, and I "hit the wall" at mile 17. I don't think I'll hit the wall today, I've been eating and drinking well, got some salt tabs too. However, there is no denying I'm slowing down. On my way back from Randall to Bolinas I meet Chris, a quick yet precious seconds to reconnect after a few months we haven't been seeing each other, then Mike, then Paula, fully concentrated on completing her race. A quick embrace with Amanda, on her way to meet and pace Chris, she congratulates me on my Boston, and I do too for her 11th consecutive Boston finish!
Matt and I finally make it back to Bolinas and CRC. Ron takes this picture while I devour my second brownie. You can see Matt on the left, my sherpa once again, when I needed support the most!
I leave Bolinas, CRC, and Matt, and start my last 10K at exactly 4pm, hence 11 hours into the race. Doug asked me whether I could run 10K in 1 hour and finish under 12 hours. Sure, I can run 10K even in 45 minutes, provided I'm rested and running on flat road, but not after 90K and on a tough trail course! Anyways, my target is sub-13 hours, I can do that!
I run most of the way, although not fast, with a few runners passing me on the 4 miles after Bolinas and before the right turn and descent back to Stinson Beach. I then pass a few runners on the last 2 miles of technical downhill, where our quads are put to the final test. I hear people cheering, get out on the road and literally sprint to cross the finish line in 12:34:48, beating my PR by 27 minutes, 7th in my age group! Mission accomplished!
Here's my chart with mileage at each aid station, elapsed time, and min/mile average.
I run most of the way, although not fast, with a few runners passing me on the 4 miles after Bolinas and before the right turn and descent back to Stinson Beach. I then pass a few runners on the last 2 miles of technical downhill, where our quads are put to the final test. I hear people cheering, get out on the road and literally sprint to cross the finish line in 12:34:48, beating my PR by 27 minutes, 7th in my age group! Mission accomplished!
Here's my chart with mileage at each aid station, elapsed time, and min/mile average.
I bask in the sun, talking to the other runners, waiting for Matt, who's pacing Ken to her first 100K finish. Meanwhile, Honey and my son Alex make it to Stinson Beach (Alex finished his day at the SF Conservatory of Music at 5:30), and we all celebrate with mac & cheese and other delicacies offered by the race organizers and sponsors.
I can now feel the full effect of the jetlag catching up with me. I had planned to wait until the very end to wait for Chris, Paula, and Mike (which are all going to finish!). However, I'm not sure I can hold on and then stay awake during my 2-hour drive back home, therefore I decide to start driving myself back home.
Love this race, the volunteers, and these magic trails! I'll be back next year, either as a runner or a volunteer!
I can now feel the full effect of the jetlag catching up with me. I had planned to wait until the very end to wait for Chris, Paula, and Mike (which are all going to finish!). However, I'm not sure I can hold on and then stay awake during my 2-hour drive back home, therefore I decide to start driving myself back home.
Love this race, the volunteers, and these magic trails! I'll be back next year, either as a runner or a volunteer!
Lessons Learned
What would a race be without some lessons learned? This was my 4th 100K. It's a distance I have yet to master, too short to go always at a comfortable pace, yet too long to go fast.
- Mountain Dew: bad! Not worth it, even when sleep deprived.
- Don't eat the whole banana!
- Quick stops at aid stations! I think I was pretty fast, in-and-out but spending enough time to eat and drink and enjoy my friends' company. This made a difference in my time, especially compared to last year, when I changed my shoes at mile 26. This year I ran the whole thing with my La Sportiva Akasha. Definitely a good choice not to change shoes in a 100K.
- I could "smell the barn" the last 10K, at Bolinas #2. However, I could have started pushing earlier (easier said than done!). I wonder whether headphones with music at the end would help ... At various times the theme "Alexander Hamilton" came in my mind. Music detaches you from surroundings and your body, which in general is not good, yet it could have been a welcome distraction during the last 1-3 hours of the race.