Superior 50K Race Report

"The Superior 50 KM Trail Race is an extremely hilly, rugged and technical out-and-back (100% trail) ultramarathon which traverses the Sawtooth Mountain Range on the Superior Hiking Trail in the far reaches of northern Minnesota .  The course parallels Lake Superior, the greatest freshwater lake in the world, climbs to near 2000′ peaks with breath-taking vistas of the lake and inland forests and crosses whitewater rivers and serene streams while meandering through mystic Boreal forests.  The race starts and finishes at Caribou Highlands Resort in Lutsen Minnesota." Superior Spring Trail Race website

With a course description such as this, how could I NOT register for this race?  Ever since moving to Manitoba, I had heard about the iconic Superior Trail Races.  This spring I figured it was time to check the course out.  Note: somehow a large part of my pre-race rambling has disappeared.  This is likely fate saving you from my long diatribe.  So let's just cut to important stuff:

PC: Amy Broadmoore

Start - Oberg: 7.5 miles
The race started on a very short stretch of road before crossing a footbridge and narrowing to a rocky and technical stretch of single track on which I found myself in a congo line heading up Mystery Mountain. Straight off the start you immediately climb the tallest mountain of the race (just over 200m), immediately drop down into a valley, and then climb Moose Mountain (another 200m) before dropping down even lower.  

PC: One of the race photographers

The mutterings on the trail from other runners thus far revealed that the course was likely "in the best condition it had ever been" this year.  Although there were some muddy sections in the valleys, it wasn't as wet as I had prepared for.  This was a relief because it was definitely technical enough to make up for the lack of mud.  Roots, large rocks, small rocks, and slippery mud all made for some spectacular trail dancing and required a very mindful presence with every step.  Although I was making sure to check my pace and run easy off the start, I still ran quite aggressively in this section and made sure to pass people who were not running my natural pace.  I needed to see that trail in front of me to plan 3-4 steps ahead and following too closely in someone else's footsteps was a sure recipe for tripping or spraining an ankle, especially on the downhill sections where I LOVE running wild and free with feet that react without thought.

PC: Fresh Tracks Media

After the beautiful flowing single track off Moose Mountain there is one more shorter climb before reaching Oberg aid station.  I came up 1/2 mile short at this aid station on the way out but with all the turns to force tangents and forest to hide satellites, I knew that GPS tracking could have a large margin for error in terrain such as we were running.  I ran through this aid station feeling strong and still light on my feet.

Oberg - Sawbill - 5.8 miles

This section was more undulating with more mud, some planked boardwalks over low areas, and still lots of roots to keep you on your toes.  The runners had spread out more on the course by now and I was enjoying running my own pace, focusing on short strides, light steps, and easy breathing.  Although the trees were still mostly waiting to bud out in the cool north shore climate, the forest floor was starting to green up and I caught my first glimpse of ferns this season!  One of my process goals for this race was to "savour the forest," and I made sure to breathe deeply, appreciate the delicate nature of the forest floor, listen to the streams rush by, and glance up as the wind made the trees sway.  The forest is my happy place and I felt I could run forever in this place.  Coming into Sawmill I needed to change out my water bottles, restock fuel from my drop bag, and deal with a nasty hot spot under my left big toe from all the prancing and slipping in the mud.  My sock was fine, no dirt in my shoe - oh well - if I blistered it was only 50K right?  Onward and upward!

PC: One of the race photographers

I should also say that is was near the end of this section that I was already seeing the front runners on their return, with our very own Steven Graupner in a solid 3rd place looking very strong.  He ended up holding onto that podium spot - way to go Steven!

Sawbill  - Turnaround - Sawbill - 4.4 miles
This section was pretty darn technical with a sweet climb up to the summit of Carleton Peak where we turned around and headed back to the Sawbill Aid Station.  During this section we of course started passing more and more people either coming back or still head up the climb.  I hit the half way point at almost exactly 3 hours and I was very pleased as I still felt really good and that is a good pace for me on this type of terrain!  I paused for a moment to take a selfie at the summit and headed back down with views of Lake Superior to the south.  Before very long I found myself back at Sawbill where my husband and kids were waiting for me!  I felt bad that I didn't need to stop at all and was solidly in race mode.  I kissed them all on the cheek, thanked them for coming and headed on out with their shouts of "see you at the finish!"  Their presence meant a lot to me as this was the first ultra that I've ever done in which my family met me at an aid station.  Special moment that was over all too quickly.

The Turnaround - Halfway There!

Sawbill - Oberg - 5.6 miles
Distances in trail ultras are always qualified as being "approximate."  The distances in the Superior 50k were no different.  I actually had more mileage on the return legs of the race than going out, contrary to published race splits.  This is further evidence that GPS tracking error rate is high in the forest even at 1 sec updates.  This was the toughest section for me. After leaving Sawbill and my family, my stomach started to go bad.  I had been drinking quite a bit and my face was super salty even in the cool weather, so I took a few salt tabs which usually helps.  It didn't really.  I had switched to Tailwind instead of water and even at a dilute concentration the sweet liquid made me feel sick.  Although I felt like I was running just as fast as on the way out, getting to Oberg seemed to take FOREVER.  I did spend a lot of time stepping off the trail for runners still headed out to the turnaround which slowed things down, and the trail was getting pretty chewed up with large mud pits forming that were difficult if not impossible to get around quickly.  I was warned I might lose a shoe somewhere along this course, and it almost happened as I stepped into some mud and heard that sucking sound as my heel came right up out of my shoe.  But I managed to keep my trusted Salming T3's on my feet and keep moving.  Despite my best efforts I was slowing down and I pushed to keep moving as efficiently as possible.

At Oberg I forced myself to stop and take stock.  I had barely paused at the aid stations thus far, but this time I grabbed a ginger pill, ate a pretzel and some potato chips, and switched out one of my bottles from TW to water.  Within minutes of leaving that aid station my stomach settled.  Was it the ginger pill?  Pure water?  Not sure, but I was grateful.

Oberg - Finish - 7.5 miles
Two more mountains to cross and the race would be done!  These climbs were no joke and as my legs got heavier it took all my mental energy to stay focused on lifting up my feet and not catching a toe.  I pulled out my phone to turn on my tunes for the final leg only to find it dead.  Hmm.  Not a big deal - I needed to stay fully present and not tune out.  I stumbled many times, but never badly and I never pulled a muscle!  Yay!  I was terrified of another Iron Legs torn hamstring repeat performance and my mantras through the last part of this race were simply "pick up your feet", "run like a deer, and "DON'T FALL."    

 I was literally saying to the photographer at this point: not fair, you can't take a picture of me here!
PC: Fresh Tracks Media

I was pleasantly surprised how well I was handling the hills given that I had had very limited training on hilly terrain thus far this season and more road running than I've EVER had in an ultra training period.  I can thank my coach Sarah Seads at ELM Health for getting me perfectly ready for this race.  My legs were holding up and another one of my process goals was to save my legs for the downhills in this last stretch. I LOVE downhill running and I wanted to run it in strong.  I happily let go and flew (that's what it felt like at least) down the last long perfectly graded section of Mystery Mountain before hitting the road to the finish line.

PC: Jamison Swift

My kids met me just before the finish and we ran it in together in 6:30.  My husband snapped a photo and when I tried to hug them they all told me I had to take a shower.  I couldn't understand why?!  I had only run 50K and only had a little mud on me lol!

Some post race chili, a soak on the hot tub, a swim in the pool, and a good supper with several friends rounded out the day perfectly.  I went to bed smiling - completely satisfied with a happy heart and a contented soul.  I went into this race exhausted from work, stressed, mentally struggling to focus.  In the last hours before I arrived in Minnesota I managed to get my head in the right place.  I needed this race.  I needed to feel great after.  Thank-you Lord...ask and you shall receive.

Post Race Notes

The race organizers and volunteers at the Superior 50K (Rock Steady Running) were simply awesome.  At Sawbill they had my drop bag ready for me.  I had people filling up my water bottles, offering me a chair, shoving my fuel into my pack and zipping me up.  There were photographers all along the course and I have more race photos than I've ever had in a race!  I felt like a rock star and I thank you all!

We stayed onsite at the Caribou Highland Resort and we were so glad we did.  We may have paid a little more, but if you have a family with you, it's worth it.  To have the race start and finish right outside your door next to the pool and kids playground?  Priceless.  The kids enjoyed the pool, hot tub, ping pong table, and we had an awesome fire for roasting marshmallows one evening.

Lake Superior

Caribou Highlands Resort

I'd like to thank Salming Running for supporting me and providing my shoes and clothing for the race.  I can't say enough good about my shoes - this race I chose to wear the T3s - an older model but a shoe that works really well for me.  I had placed the OT Comps in my drop bag incase it was SUPER muddy, but I didn't feel I needed them as the T3s cleaned off quickly and provided enough protection from the roots and rocks so that my feet didn't blister and weren't sore after!  If you want to try a pair of these awesome Swedish shoes, use my code senechal20 for 20% off!

Caribou Falls

Finally, I already feel amazing and am recovering very well!  Two days after the race I felt completely normal with no muscle soreness or pain.  I'm happy that my training seems to be spot on.  Not much down time needed before the next big push!

Next race report: Canadian Death Race!  Yahoo!!!!

To Thine Own Self Be True: 2018 Plans

The Christmas decorations are packed up, the kids are back in school, and Training Peaks is sending me notifications.  It's mid January in Winnipeg, and I am solidly back in training mode for my first race of the season.  It's coming up quickly on February 4th, the inaugural  Frozen Falcon 8-Hour Endurance Run.  A timed looped course race in the dead of central Canadian winter would NOT normally interest me in the least.  I have never run that long in potentially dangerously cold temperatures.  The idea of doing such a thing honestly scares the hell out of me - so of course I must do it!

Over the past few weeks as I re-examined and clarified my WHY for running and racing, a few key drivers emerged:

1) To explore

2) To spend time in the mountains

3) To be challenged

4) To honor, maximize, and preserve my health

5) To be a part of my running community

I could list many many more reasons why I run, but these drivers are broad enough to encompass many of them.  Last year took a lot of out me.  I started the year recovering from a stress fracture in my foot.  I ran my first 100 miler in April after which I struggled with mental and adrenal fatigue.  When I finally felt recovered enough to race again in August, I badly tore a hamstring at the top of a mountain early in the race.  Following the best racing year of my life in 2016, last year was a year in which the energy flowed out but rarely in, and my body was showing the signs of the stress.

Last fall I wasn't sure if I wanted to run another 100-miler, but I signed up for Sinister 7 to hold a spot.  The Western States lottery came and went, with the dice not rolling my favour this year.  I honestly wasn't too disappointed, because I know that if I am to do another 100-miler I need to do it very differently and I need time to become a better runner in order to do that.

Late summer and early fall, I struggled with maintaining my training mojo as I rehab'd my hamstring and even after a few months of relatively low mileage and a Mexican beach vacation, I was still not very motivated to run.  Laying in a hammock on the beach on New Year's Eve, I decided that what I really need this year is a rebuilding year.  Racing has never been a big motivation for me, and I realized that I needed to give myself permission to protect my energy, say no to things I don't REALLY want to do, and stay true to my running purpose.  It's so easy to get caught up in the FOMO, and I committed to stay true to myself.

Frozen Falcon 8-Hour Endurance Run - Feb 4

Exploration, Challenge, Community

As aforementioned, this race scares me which means it provides a challenge.  I am very new to running in the hostile winter temperatures of Manitoba (-30 to -40C) and I honestly don't know if I can do it for 8 hours.  A looped course offers the safety of a warm place in case of emergency and the challenge of a temptingly easy place to spend WAY too much time.  Or even quit. My mind will be my biggest foe.

Everyone in our community knows that ultra runners are simply the coolest people around and it's fun to spend time with them!  This is the first ultra-race that my friend Joel is RD'ing in our local community and I just simply couldn't miss it. I've only been to Falcon Lake once, but the area really impressed me.  It's beautiful there, and if there is a place I can see myself running in circles for 8 hours in Manitoba, Falcon Lake is it.

Summertime at Falcon Lake

Superior 50K (lottery entered) - May 19

Exploration, Challenge, Maximize Health

I've never been to Lutsen, Minnesota and I've heard so much about how awesome the Superior races are, so I figured it was time to check the area out.  I may be tempted by the Superior 100 at some point, but I really want to stay healthy and injury free this year so I chose the shorter spring event. I know I can run 50K without injury or prolonged recovery, so it is time to fine tune and get faster at 50K!

Canadian Death Race (125K) - Aug 3-4

Exploration, Mountains, Challenge

This race was the first ultra I had ever heard about, back in 2003.  I seriously could not believe that races like that existed, more less that there were people who ran them.  It has always held some allure for me, and I think this is the year I will become a death racer.  It is also a WS and UTMB qualifier.  Check and check.

Although I am from Alberta, I have never been to Grand Cache, and of course have never travelled 125K over 3 mountain peaks on foot in that location!  I can't wait to explore totally new territory relatively close to home.

Banff/Canmore Self-Guided Training Camp - July

Exploration, Mountains, Challenge, Maximize Health, Community

Sinister 7 is only 4 weeks before CDR which doesn't allow much recovery time.  In addition, I know that if you aren't 110% committed to running a 100-miler then it's over before you even begin.   So I decided to scrap that idea in favour of running for a week with my dear friend Sarah, timing it to peak for CDR.  I started this ultra-running journey with Sarah and every year we travel to a bucket list race.  This year our schedules and goals didn't coordinate for any races, but spending a week running in the mountains with her totally a la carte is even better.

Although Sinister 7 would cover 100 miles of mountain terrain, many hours would be in the dark and in a less than clear mental state in which I would miss much of what I came to see.  Our goal will be to log a 100 mile week with loads of climbing at high altitude, in the daylight with many options for epic summit pictures, the opportunity to explore several different trails in my favourite part of Alberta, all while racking up some serious girlfriend time.  I asked Sarah to officially coach me this year, and I trust her to get my legs and lungs ready for CDR!  (She finished sub 20 hours in 2011 - 7th female, 3rd AG).  Even a coach needs a coach.

I think I'm honestly looking forward to this week more than CDR.

So that's all I have planned.  I think it's enough.  I may throw in some shorter races here and there, but I must remember I am a full time working mom and wife with others who expect and deserve my energy and my best me.

This blog started as a way to share my journey into the world of ultra.  This post is part of that,  largely personal...a way for me to sort and clarify my thoughts and hopefully inspire others as they journey along this path with me.

As you run along the ribbon of single track that leads you from race to race this season, remember your purpose.  Stay true to yourself, and let that energy flow back into you as much as it flows out.

Happy trails!