It is just a few days before the 2023 Burning River 100. The race starts Saturday, July 29th, at 4:00 AM.
One thing that people always wonder is how to run 100 miles?
Us ultramarathoners take it a step further and ask ourselves, how can we do it better the next time?
These are great questions. There are multiple variables to consider when answering. For example: It depends on the race course; the weather; your preparation (which can take months); every year is different, even if you’ve done the event before because anything can happen. Running 100 miles can be considered as “life in a day.” There are many highs and lows.
A huge piece to consider is your goal. Do you just want to finish and have fun? Do you have a particular time that you want to finish under?
In this article, you will learn a little about Burning River 100, journaling benefits, and my race plan.
You will also see a 22 minute video below. Join me on my final run before the race and get a sneak peak into the gear and fuel that I’m taking!
Burning River 100 has arrived. My training is completed and my crew tote is mostly packed.
Burning River 100 is an out-and-back from Cuyahoga Falls to Silver Springs Park. It has a 30 hour cutoff. The race travels through several of the region’s most scenic areas, including the Cuyahoga Valley National Park and the Summit Metro Parks.
The terrain varies. There is road, bike path, horse trail, and single track trail. The elevation gain is around 8,000 feet. To me, this is relatively low. I live in Pennsylvania, so I have some hills around me. Oil Creek 100, which is about an hour and 40 minutes away from me (Pennsylvania) has an elevation gain of about 17,000 feet. Ohio is a flatter state.
Knowing what other runners have said and from watching the course videos on YouTube, I’d say that this is a non-technical race, so I plan on wearing road shoes the entire time. – Altra Running Rivera 2. They are new shoes, I ran in them for the past two months to break them in, but the bottoms have some tread, unlike my other road shoes, which have very little tread or are bald.
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What does my race look like in my head? What have I been rehearsing over and over again throughout training that will possibly guarantee a great experience and a buckle in my hand?
Over the years of running 50 plus mile races, I’ve always kept my approach up in my brain. I’ve never jotted it down.
As a mental and behavioral health professional, I know the research-backed benefits of journaling. I see the difference that journaling makes in the lives of my clients. Visit the free resource on my professional counselor website: The Benefits of Keeping a Journal and Journal Prompts. I decided to go ahead and write out my race plan.
As I was writing, I noticed that it is helpful to see my general approach down in front of me. I feel more aware of what it is that I practice. I use it for all of my races. Visually, it is broken down, like into categories, and tweak what I need to here and there, and use what I need to as the race calls for it.
I ask myself the two questions, how can I finish this race, even if it is going terribly? How can I improve?
Tips for if you have never done the race before and you aren’t sure where to start
- Ask people who have done it
- Read articles and race reports
- Watch YouTube videos
- Hire a running coach, a dietitian, and or a mindset and mental wellness coach for endurance athletes, like myself
The plan
- Wake up at 3:15 AM and eat breakfast (banana and chocolate vegan protein drink), coffee, bathroom
- 3:50 AM Be at the start line. Take pictures with people
- 4:00 AM Race start. Comfortable pace. Let people run ahead if they do. Run by feel, EZ effort. Jog everything except for steep uphills
- Have on a cheap headlamp
- Know what I want before I enter each aid station
- Top of or refill my soft flasks (8 oz) at every aid station. The goal is to refill. Also, drink either water, electrolyte, Coke, or Ginger Ale using my little reusable cup at every aid station
- Refill my one soft flask with Skratch as needed
- Take food to-go from most, maybe all aid stations. Don’t eat in the aid station unless I’m waiting on something
- 500 calories per hour or 1 Spring Energy gel every 30 minutes
- 1 S Cap per hour
- My crew will be at certain aid stations to assist, and they will have my tote with gear and fuel in case I need anything
- Give my crew my headlamp at aid station 1?
- My crew can ask if I’m eating, drinking, and going to the bathroom
- While running:
- Practice mindfulness. If you want to know more about mindfulness, check out this article on my counseling website: What is Mindfulness and How to be More Mindful? (DBT)
- Being present
- Gratitude
- Thank all of the volunteers
- Chat with other runners
- Don’t run anyone else’s race
- Soak in nature and the experience
- See the waterfalls
- Don’t mind the weather
- Connect with how the body feels, how much I’m sweating, and relax
- Be comfortable with being uncomfortable
- Keep going
- You’re doing fine
- Get to your crew
- Get to the next aid station
- You’re doing good
- you’re doing it;
- Proper Pacing Prevents Piss Poor Performance;
- You’re here, this is it, Burning River 100
- Do it
- Get that buckle
- Every step forward
- Crew will refill my ice bandana as needed
- I can have my first pacer at mile 50
- My race will start at mile 50 or 60
- Everything at this point is just getting back to the start. I’ve seen the whole course
- I can count down the miles, tick off landmarks and aid stations
- Grab my Kogalla light at mile 50? And change out of my super sweaty shirt into a dry one. Put a light long sleeve shirt into my vest. Grab a dry Buff and get rid of the gross bandana. Or wait until the next aid station that I’ll see crew?
- Keep my body loose if I can. Maybe do mobility for a few seconds if I’m stopped with my crew or waiting at an aid station
- Jog until I need to walk
- Mix it up
- Walk 30 seconds, jog 1:00 intervals
- Jog 30 seconds to 1:00, then 10 second stride
- Miles 70 to the finish, passing people can be a game
- Sarcasm welcomed
- No thinking about beer or resting until I’m finished
- Tell run stories; talk about vacations and trips; talk about animals; good stuff; Badwater
- Remember my whys; remember everyone cheering me on – family, friends, Coach Kyle, my chiropractor
- Use visualization. Visualize myself running up ahead, doing well, having a strong and steady running form
- Visualize crossing the finish line and receiving my buckle
- Low points come and go. I’m not worried about them because they are temporary. I’ve gone through them before and can get through them again
- Recall the successes. Even the small ones
All of that is my plan and what I’ve been practicing over the years as an ultrarunner. It is good to see it down on paper and to really reflect on it. I feel confident going into Burning River that this will be a good time and that I’ll be bringing home a buckle.
I hope that you took something away from this article and that you use for your next event. Whether you are ready to attempt your first 100 miler or whether you’d just like to feel more prepared as you aim for your next goal. If you haven’t tried journaling or writing down your race plan, give it a try.
Burning River 100 Miler Prep: Final run and race plan
Follow me on race day
If you’re interested, you can follow my race through the Western Reserve (Burning River 100) website. I’m bib 219.
Ultrarunner, aRE YOU READY TO LEVEL UP YOUR MINDSET AND MENTAL HEALTH?
Does this sound like you?
You’re stuck in a fixed mindset and have low self-esteem.
Imagine this…
Foster growth mindset by challenging your negative beliefs about yourself.
Does this sound like you?
Spend too much time on tasks or projects trying to get them perfect in order to attempt to control a future outcome.
Imagine this…
Being able to acknowledge the root of your concerns, minimize perfectionism, and set boundaries with yourself and those unhelpful behaviors.
How about this?
Lack energy, self-care is lacking.
Imagine this…
Feel great with more energy to train.
These are a few common areas that I work with people on. If you struggle with one or maybe all of these areas, you’re not alone. I’m here to help you overcome obstacles and reach your toughest goals. Contact me if you have questions or want to schedule. I offer a free consultation.
Additional information
Mental Strategies for Running in the Heat
Visualize How Your Race Training Fits Into Your Week For Success
Ultrarunner Talks Body Image – Player Development
Reasons Why I Run: Digging deep
One Way For Runners to Stay Motivated
My Loose Guide to Running a Self-Supported Trail 31-50 Miler
To Hell & Back, Women’s Unsupported FKT, NCT, Moraine State Park, McConnell’s Mill State Park
Only Eye Athletics Podcast with Dean Banko 09/04/2023
WILL YOU SUPPORT ME IN MY MISSION TO HELP OTHERS?
One of my many goals is to increase mental health awareness, the availability of free resources, and the access to services.
If you value my free mental health content, it would mean a lot to me if you would “like,” share, or Buy Me a Coffee.
This helps people find my free content and allows me to continue providing free content.
Thanks for being a part of my mission.
Be well,
Shannon
Athletic Brewing Company brews at Burning River 100
I guess I’ll mention one more thing that I plan on taking in a cooler for the race, and that’s some non-alcoholic brews from Athletic Brewing Company. I may or may not have some during the race, but they will be there if I decide that I am craving one or two (also sharing with my crew and pacers).
It is a nice alternative beverage option. Of course, because it is non-alcoholic, it is permitted in the parks.
I have had a few while getting some runs done on the treadmill in this training block. – Let me add that I was still thirsty for water, so I also had water sitting on my treadmill. They didn’t bother my stomach in any way during my runs.
Here is what’s coming with me on race day (pictured above):
- Downwinder (IPA)
- Wit’s Peak (Witbier)
- Cerveza Atletica (Light Copper)
- All Out (Extra Dark)
If this sounds like something that you’d like to pick up and try for yourself, order online or shop at your local grocery store.
I hope that you enjoy these products as much as I do!
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