How This Rookie Made It to the Rock

The Last Annual Vol State 500k Road Race is another one of Gary Cantrell aka Lazarus Lake’s races that tests not only the body but the mind as well! This race is billed as Ordinary people doing extraordinary things! The race is 314 miles starting at Dorena Landing, MO and travels through Kentucky, Tennessee, Alabama and finishes at the top of Sand Mountain at Castle Rock, GA. There are two categories…Crewed, where you have a crew follow you and supply all your needs or Self Crewed or abbreviated SCREWED!! I have followed this race for many years and always wanted to do it. However, with my running, I always let life dictate where and how much I ran. I stopped running back in 2010. Then I tore a meniscus in 2018, believing my running could very well be over, I set a goal of a running comeback. As any sensible ultra runner, I set my goals low… 2019 Last annual Vol State 500k. I figured, been out of running for over 8 years, meniscus surgery, and a little over a year to make that comeback. Being 63, I knew I would be slow. So, my goals were simple.. rehab the knee, build up to a marathon or two, then start specific training for LAVS.

          Being outside the ultra community for so long, how would I ever get into LAVS? 2018 was the year Laz was on his LAZCon, so Carl Laniak was in charge of the race. I got on the Vol State ultra list, a reflector of sorts where all the runner exchange ideas, info etc. I asked Carl, when the entry for 2019 LAVS would open and he said probably when Laz got home probably September.. On August 1, 2018, I just happened up on a post by Keith Dunn that said Vol State entry was open. I went immediately to Ultra Signup and entered…(SCREWED)  WOW! First try, no wait list!! Fate? Destiny? Luck? Who knows, but I was on my way!!

          So, the big question that Rookies ask, “What do I need to do to be successful”? The veterans are very supportive and usually give the same answer.. “ Read all the race reports”. So, that’s what I did, I contacted several veterans that I have known over the years for their advice. All of them were very helpful. But one thing I kept in mind, their advice worked for them. It may not work for me or it might. So, my plan was take all the advice, come up with what I thought would work for me and put it to the test with a series of small adventure runs. These runs would be done during the heat of the day with no support, using only the equipment I had determined from all the race reports and packing lists. My runs had me refilling water on the fly, refueling at gas stations and fast food joints. Any complications, I fixed on the road. I fixed blisters along the way and learned how to use my equipment.

          My equipment started with a Nathan Vaporair pack. It’s a 7 L pack with a 2 L hydration bladder. So, about 7 lbs with water which included a spare bottle in the front. The next heaviest piece of equipment was my foot care kit. I bought the latest edition of “Fixing Your Feet” by John Vonhof.  Very extensive book on foot care. Another resource I used was the YouTube channel of Rebecca Rushton. I found her videos were easier to understand, short enough to watch and comprehend and worked. I used her Deluxe Blister kit to model my foot care kit. I bought all the stuff off Amazon and assembled it. I practiced using it during my adventure runs, which I feel was important to not just have the equipment, but know how to use it!!

          I carried 3 pair of DryMax hot weather socks ( will use them again) an extra pair of ExOfficio briefs (fast drying and odor resistant) I used some like these on m two trips on the Camino de Santiago. I carried an extra pair of running shorts but, only used them once to sleep in the first night, never used them again. I carried an extra shirt (short sleeve) never took it out of the ziplock bag. I used ChafeX for chaffing and for foot prep. ( prevent blisters) I had used ChafeX all through my training with good results…no chaffing and only a few toe blisters. However, first day at LAVS I had chaffing issues. I had a backup plan for chaffing, I took along a TwoToms Sports Shield rollon. Man, am I glad I took this. I used it the rest of the race without chafing. This will be my choice next time. I carried a Gossamer Gear trekking umbrella. I was on the fence before the race, but by the end of the second day, I knew I would not have made it without this piece of gear! I carried a 99 cent poncho for several days, then I really needed it. It survived two major rainstorms until I trashed it near the end. I carried a small knife (never used) a small hand held flashlight, I will use this again, but will include a small headlamp. I found a head lamp would have been handy on the push on Sand Mountain and also fixing feet in the dark (hands free). The clothes I wore, was a bright green North Face tech Tshirt, a pair of baggy cheap($7) Wal-Mart drifit shorts. Very loose, with pockets and dries extremely fast. A bright yellow buff with reflective strips worn on my right wrist to wipe sweat, fill with ice, and be a reflector on the traffic side of my body. I took a bandana, and finally after 90 miles figured out that if I used it as a sweatband, the sweat wouldn’t get in my eyes and cause me to rub them, thus creating a rash around my eyes. I had bought one of the reflective cooling caps a few weeks before LAVS and tried it and loved it. I used it during the day when I wasn’t using the umbrella. If I used the umbrella, I wore only a bandana sweatband. THIS IS NOT RECOMMENDED!! I did not use any sunscreen at all!! I never have and will probably pay the price later, but I did not suffer any sunburn at LAVS.

 I wear contacts, so I took a small bottle of fluid, and 2 extra pair of contacts besides the ones I was wearing, along with the old standby eyeglasses. I took an emergency blanket, but never used it. The one piece of gear I will find and take next time is a lightweight waterproof ground cloth. I ran most of LAVS with Veteran Joe Kowalski (The Great Kowalski), who had a ground cloth which proved valuable when taking those quick feet breaks or naps in driveways. Also, a good surface to address feet issues. I didn’t have any long sleeve clothes other than the poncho, but I never got cold….could be just me…your mileage may vary!!

That is pretty much the gear, Now for my plan??? Every runner at LAVS comes into the race with a plan, even if it’s no plan, just run the way it feels. That is a plan…Every veteran will tell you, that you need a plan, but that plan may go out the window when you step off the ferry. After reading every race report I could find, videos etc. what I saw in common with a lot of them was after a couple of days “ they were down to just being able to walk” The advice I got from a lot of veterans was “most the damage is done the first day”. “ don’t go out too fast” So, my plan was to start walking it limited running. If I was going to be forced to walk, I was going to try and control when that breaking point would come. I can honestly say, I started walking and did some limited jogging on each day I was on the course. However, being 64 years old, I’m pretty slow even when I run, I knew I had to put long hours out there which included daytime (Thus the decision for the umbrella).

I came into the race with the goal to finish….Then my second goal was 8 days and change… I laid out an 8 ½ day finish mileage goals for each 12 hr check in. I was on that mark for 48 hrs and almost for 72. But, the mileage goals slipped and would move up and back up until the finish. We would set mini goals along the way, not thinking of how far it was to the end or how far we have come. Except, major milestones, like 100 miles, halfway, Bench of Despair, 200 miles etc. We never dwelled on those numbers but gave ourselves mini-victories along the way. Make a certain place by check in… get a couple hours sleep… a sit down meal etc… In the beginning I tried to go 3 hours and rest the feet. Then it became 2 hours…1 ½ then 1 hour!!!! The feet hurt, the toes numb…. Expect this!!!! I was told this up front and believed the veterans who told me!!! They speak the truth. The other thing, expect after you rest your feet and put on your shoes, when you start again, your feet will hurt for a mile or so until you work the feeling out of them again. Then the cycle begins and continues until you finish the race.. I wore Asics GT-2000 6, I had trained in beforehand and had maybe 75 miles on. These shoes were a full shoe size larger than what I normally wear. You may need to experiment with this months ahead of the race..

My training consisted of running two marathons 4 months apart to get in the best physical shape I could. Then, I started trying to simulate the conditions at LAVS (the best I could imagine). Mid day runs with full gear, Long adventure runs some >30 miles. Did a series of back to back to back 20 mile run/walks simulating LAVS.

This was my approach, I finished in 8 days; 17 hours; 42 minutes; 21 seconds. Slightly more than my 8 ½ day goal, but I am really pleased with this time!!

This race is physical, but as much mental prep has to be done. You should not get on the ferry if there is any doubt you will finish!!!! Anything can go wrong and cause you not to finish, but, it should never be self doubt!!!! This race is very long…. Very long!!! You will hurt!!! Feet mainly!! But, it is also managing yourself, your water, fuel, feet, rest. Sleep is a luxury we didn’t get much of. I stayed in two hotels, nights 1 and 2 with a total of sleep in them of 4 ½ hours. The rest of the trip was in lounge chairs at road angels, or in driveways. Slept once in a Post Office and ate a pickle out of a garbage can. We were constant moving if we were not resting, always forward movement. Its like eating an elephant….one bite at a time!!! I never lost the drive to finish and never believed I wouldn’t. We just tried to stay ahead of Oprah…. We got a lead on her and knew that if we run/walk at least 16 miles in that 12 hours… we neutralized her and anything above that 16, we could gain more of a lead on her. Some 12 hour periods, we chose to give her back some of the miles for some quality rest/sleep. That is part of the management I have talked about. It is doable!!! I am hoping to enter again for 2020. Perhaps I will see you on the Ferry!!

Take Care…..Snake