race report

Hennepin 50

Saturday, October 1, 2022

Colona, IL

About the Course

Construction on the Hennepin Canal began in 1892. It was intended as a shipping route connecting the Illinois River and the Mississippi. However, as the Army Core of Engineers made changes to the lock and dam systems on the Illinois and Mississippi to accommodate the increasingly large ships, the Hennepin Canal was obsolete as a shipping corridor before it opened in 1907. Today it is primarily used as a recreational site. There is an established Hennepin Canal Parkway Trail that runs alongside the main canal and its smaller feeder. Similar in nature to the rails to trails found throughout the Midwest, the trail is relatively flat and composed primarily of crushed gravel with some sections of asphalt. There are various road crossings and underpass tunnels throughout the trail.

The 50 Mile race follows an "L" shape. Runners begin in Sterling, IL and head south along the Hennepin Feeder Canal. After about 30 miles runners reach the junction with the main Hennepin Canal. From here, the course runs east past Wyanet. There is a short out and back where runners return westbound to come to the finish line. Runners in the 100 Mile race continue westbound to Colona just outside the Quad Cities on the Iowa/Illinois border. The 100 Mile course follows an inverted "T" shape. As runners follow the water down the canal, both the 50 and 100 Mile courses end up being a net downhill race. Though the calm flow of the water essentially makes the elevation differential from start to finish negligible. For this reason, Hennepin is marketed as "Flat and Fast" with many runners electing to attempt PRs and run incredibly fast times at the race.

Pre-race meeting

On the Friday before the race, we made it to Colona for packet pick-up. To say I felt a little bit overwhelmed is an understatement. I've never really liked large gatherings. Between the 100 mile and the 50 mile, there were over 300 runners, most of whom were milling about here enjoying the atmosphere and getting ready for tomorrow. I found a few friendly faces and chatted to try and ease the uncomfortable feeling before heading over to the auditorium for the pre-race meeting. There we ran into Tod, a runner heavily involved in Bigger Then The Trail. I haven't seen or talked to him in a while despite living in nearly the same town, so it was nice to catch up a little bit. The meeting went over some safety notes before we got to hear from guest speakers Lindsay Phenix and Reese Slobodiar. Both are accomplished runners and athletes who had a few notes of wisdom for us both generally and about this course specifically. On the way out I ran into Kyle. I had previously met Kyle at WausaUltra and crossed paths with him again at Midwest States 100. I also got to talk with Tommy, founder of Bigger Than The Trail, Dave another friend and runner heavily involved in Bigger Than The Trail, and Tommy's wife Amber. Dave and Amber would be Tommy's crew for the race. While Emma and I waited for traffic in the parking lot to clear up a little bit I ate my traditional pre-race dinner before we started the drive back to our hotel.

Miles 1 - 10

As I walked into the starting corral, I found some familiar faces. Just before the race started, I connected with Tommy. Prior to the race we had talked and planned to run together for a bit. I was tossing around the idea of going for a 50 mile PR which would have put my average pace somewhere in the ballpark of 9:00 to 9:15. Tommy was running the 100 Mile race but had planned to run at about that speed early on. I figured running together would be a good way to keep me moving at a decent clip, and he thought it would be a good way to keep him from going out of the gate too fast. The idea of running a PR at this race popped into my head the week prior. Though I hadn't put together a strong training block like the one I had last time I PR'ed the 50 mile, I was still in good condition from my races earlier in the summer. So, I figured I had a chance on a course marketed as "flat and fast." That being said, I knew there was a likelihood I didn't get it either due to a lack of preparation. I set a PR as a goal but made a conscious effort not to tie my race to it, meaning I would focus on running the race hard and enjoy the day. If I PR'ed that would be a nice way to top it off, but it would not disappoint me if I failed to.

As the race started, Tommy and I set off together. The race begins with a short asphalt stretch as we navigated out of Sinnissipps Park, across the Rock River, and down towards the Hennepin Feeder Canal. We approached the canal as the sun began to rise in earnest making for a beautiful view to start our day. Due to the conditions, the first miles passed by quickly. This morning was relatively cool, and the daytime high was around 70°. Though hydration and nutrition are always important, conditions like this are a little bit more forgiving, so Tommy and I breezed through the first aid station, barely slowing down. Additionally, crew was not allowed at the first several aid stations, so I could not stop and talk about my plans with Emma. Though we were running at a conversational pace, we had to consciously slow down several times as we realized our speed was creeping up a bit faster than we intended. Tommy and I talked about work, life, training, the direction of Bigger Than The Trail, and everything in between. Though we get the opportunity to catch up on a somewhat regular basis through Bigger Than The Trail Team Calls, it was nice to have the opportunity for a one-on-one conversation and to just chat.

Miles 11 - 20

As we approached Aid Station 2 near mile 11, I knew Tommy and I would have to part ways. While we were running at the same pace, I needed to stop whereas I knew Tommy could just breeze through. I've had nutrition issues in the past and have developed a routine to mitigate the issues. This means I take a bit more time at aid stations and can't just grab and go like some other runners. While breezing through Aid Station 1 was no problem, I knew that in order to hit a PR I would have to be smart and not skip too much of my nutrition plan. So, I watched Tommy pull away as I took care of a few items, and then got back on course.

This is when I fell into place with Kyle. Kyle had been running pretty close to Tommy and me thus far, falling in line, right ahead of us, or right behind us at several points. I've run into Kyle at several races now and have had brief conversations with him, but nothing too in-depth. We took the opportunity and got to know each other better. Every runner has something that drives them, their "why," and most people on the trial are happy to share it. Learning what drives others is consistently one of the most eye-opening and valuable experiences that I get from ultra. Hearing the stories of others is empowering and humanizing. So often it feels like we are battling our demons alone, but connecting with others who have battled their own demons creates a sense of community. This sense of community characterizes ultra. I can't thank Kyle enough for allowing me to share some of my story and for sharing some of his own.

We rolled into Aid Station 3 together. This was the first aid station that crew was allowed at, so I took an extra moment to talk with Emma in addition to refueling and rehydrating. I realized that I hadn't eaten or drunk much yet. In ultras with elevation change, I use the slower pace of uphill or technical sections to eat and drink. On such a flat course, the topography didn't allow me the natural opportunity to do this. I made a mental note that I had to be more conscious of this. I also discussed with Emma my goals for the day. Going for a PR was always going to be a continuous decision that I would reevaluate as the race went on. For now, I was still striving for a PR, but I also felt I was missing the extra gear that would allow me to achieve it. I didn't tell Emma that I was going to pull back yet, but I let her know that it was a possibility based on how the day went.

As I rolled out of the aid station, I saw familiar faces in Tommy's crew and a few more Bigger Than The Trail friends that were there for Tod or other runners. This gave me joy and a little boost as I ran to catch back up with Kyle. We continued our conversation as the miles ticked by. Around here my knees and hips developed a little bit of pain. The unforgiving surface of gravel and the repetitive motion of running at a constant speed on a flat course was something I wasn't used to, and my body was letting me know. I knew these pains would fade some if I kept running, so the company was a nice distraction.

Mile 21- 37

In no time it seemed we were coming to Aid Station 4 near mile 20. Kyle made a quick stop, while I took my time to make sure I was setting myself up for a successful race. As I did with Tommy, I let Kyle pull away while I took care of myself. There is an important concept of running your own race. This means that each runner must do what is best for him or her and not let the others around them influence the process. It's easy to get caught up in what others are doing, copy them, and make decisions that become detrimental later on. This doesn't mean you must stick to your strategy dogmatically. There is a time and place to change course. What it does mean, though, is that these changes in plan should be thought out and calculated, not reactive to others. As much as I would have loved to continue with Kyle, I knew I had to take my time here and not let his strategy influence mine.

I walked out of the aid station, taking some time to eat, as I had been doing a bad job of staying on top of nutrition. I was having my second bar of the day at a distance that would usually call for my fourth. Once I finished eating, I picked back up and started running again. Because of the straight, flat course, I could see Kyle a minute or two ahead of me and fought the urge to catch back up to him. A point that Lindsay had shared Friday night stuck with me. At certain points on the course, you can see for miles down the trail. It's easy to chase other runners going faster than you because you can see them or get discouraged as it doesn't appear like you're making any progress. In these times, she recommended putting your head down and focusing on the next 100 feet or so in front of you. So that's what I did.

The sun was now beginning to get high in the sky, and while the temperature was still enjoyable, the harshness of the sun was starting to become apparent. While the trees that lines sections of the canal provided some reprieve, sunlight still penetrated, and there were many spots without any shade at all. I have never liked running in the sun and heat. I could feel my skin starting to warm as sunburn started to set in. This was the first time that a serious thought of pulling back and slowing my pace entered my head. The next 30 miles in an intense sun would be draining. Did I really want to push through that when I could slow down and take my time? No. But I didn't want to let a little adversity force me into taking the easy way out either. I was on a short stretch and would be seeing Emma at the next aid station. I forgot about the 30 miles I still had to run and just focused on getting the next 3 or so to the next stop.

I rolled into Aid Station 5 feeling refreshed. Pushing through that first mental hurdle, small as it may have been, felt good. I had a quick conversation with Emma while restocking for the next segment. Despite constantly reminding myself to eat, I had been failing to do so. And because crew was only allowed at select aid stations through the first 30 miles, Emma also couldn't be there to remind me to eat either. With the conditions and the fact that I was running a "short" 50 miles, I knew that I could tempt fate a little bit with nutrition and might be done running before the consequences took effect. But I didn't want to press my luck too much, so I took the time to eat again.

The next 10 miles are what I call meditation in motion. I was certainly beginning to tire and slow down a little bit but running remained easy. I was by myself and had nobody to talk to, but my mind was clear. I was still well within grasp of a new PR. The pace to beat was 9:22, and I was running at a 9:03. That meant I could slow down plenty if I needed to in the next 20 miles, and that set my mind at ease. The sun continued to beat down, but at mile 30, the course bends to the horizontal portion of the "L." This change in direction brought a little bit more shade and a breeze that helped to combat the sun. I was coming up to Aid Station 7 at mile 32. From this point on I would be able to see Emma at every stop. I knew the consistent help that she could give me from this point forward would be an additional boost. I emptied my pack of the additional supplies that I was carrying to bridge the stops where I would not see her and thus could shed a little extra weight.

Mile 38 - 46

The next 7 miles slogged on as fatigue and soreness continued to set in. By this point, the lack of terrain variation was wearing on me. I still had enough energy to run, but my pace was continuing to slow and the repetitive pounding on my legs was flaring up pain in my knees and hips again. I came into Aid Station 8 accepting that I may not get a PR today. I was determined to still push, but I felt that I would be hitting a wall soon. Debt for improper nutrition and the relatively fast pace seemed like they were coming due. I walked 0.1 mile out of the aid station determined to push hard to 45 miles and reassess. After that 0.1 mile, I felt much better and started running, but my pace was much quicker now than it had been. At this point I realized that maybe a quick walk to break up the pace was exactly what I needed, so I developed a plan to start a walk/run interval for the next few miles and see how it went. I ran 1.9 miles and then took a short 0.1 mile walking break. To my surprise, my 2 mile split, including the walking, was faster than those that I had been putting up all day. So, I did it again.

I entered Aid Station 9 at mile 44 feeling just as good as I had at the beginning of the day. I knew I had one more aid station to hit and only a few miles left in the race. I decided to forego food and electrolytes in exchange for making up a little bit of time. I had been neglecting it all day and at this point felt that I was close enough to the end that I could push through a bonk if needed and deal with any repercussions when I was done. I also realized that the walk/run should be my strategy to finish out the race. As I continued out of the aid station, I found that I was still making up time that I had been losing as I slowed down from mile 25 to 40. I was feeling great and passing other runners that were hitting a wall in the closing stretch. A gambled on a strategy and it was paying off. And to make things even better, I realized that short of a catastrophe, I would be setting a new 50 mile PR. All of these further boosted my morale and allowed me to continue faster. I was surprised to see that mile 46 was run at 8:12, my fastest mile of the day so far.

Mile 47 - 50

I showed up at Aid Station 10 with roughly a 5k left to complete. I had a quick conversation with Emma where I told her, probably to her chagrin, that I would again be going without electrolytes and food to finish up the race in the name of time. Emma was sitting with Tommy's crew. Dave jumped in to encourage me and gave me the idea to drop my pack and just run out for the remainder of the race. I wouldn't need anything for the few miles left and would probably enjoy losing the weight. I embraced this idea but didn't want to go without everything, so I slipped a water bottle from my vest and elected to carry it with me. The last part of the race was a short out-and-back section before coming into the 50 mile finish line just across a bridge from Aid Station 10. Without my pack, I was free to run wild. Those last 3 or so miles flew by, and I came to the finish line logging my fastest mile of the day, a 7:39.

Upon crossing the finish line, I had some photos taken and promptly sat down to enjoy some food and drink, opting for a pulled pork sandwich and a Mike's Hard Lemonade. The runner who finished just ahead of me was still sitting there and I got to chat with him a little bit. One of the most memorable experiences of the day though was being at the finish line when the next runner crossed, a 14-year-old kid. At 14 I had never heard of a 50 mile race, and even if I had been aware of them, there is no way in hell you could have gotten me to run one. But this young man crossed the finish line in under 8 hours, a respectable time for anybody, let alone somebody of his age. I've noticed a shift in ultrarunning in my short time with the sport. I consider myself to be in the 3rd generation of ultra runners. The first generation was the OG's, the people who started the sport from the grassroots and grew it. The second generation is made up of a lot of runners now in their 50s and 60's who made the jump to ultras in their 30s or 40s after working their way through the road running path. This generation took the torch from the first and grew it into the sport that it is today. Those two previous generations paved the way for me and those around me who jumped the line and started running ultras in our 20s, completely skipping the traditional progression. Though it is still rare for me to have more than five people in my age group at a race, the wave of younger athletes is growing significantly, and I see them dictating the future of the sport. Though change often leaves people with a sense of longing and nostalgia for times past, watching the evolution has been inspiring.

I took a chance to chat with this kid hoping that I could learn from him and feeling inspired by his performance. Though I would have loved to stay longer, Emma had a wedding that she was hoping to get home for and the thought of a nap in the car sounded great to me. In all, I was content with my performance. I finished 5th overall and set a new 50 mile PR at 7:38:48, beating my previous time by nearly 10 minutes. However, as much as I have talked about a new PR pushing me for this race, it truly didn't mean that much to me. What I enjoyed most was the opportunity to stretch beyond my comfort zone a little bit by running a race that was much different than those that I typically run. I took a lot of strategies away from this race that I probably would not have learned otherwise had I stuck to my bread and butter of races on rolling terrain. I don't know that I will opt for a "flat and fast" course again anytime soon, but I appreciate the ability to run it and have a newfound respect for that type of course. As I run, I continue to learn, add skills to the toolbox, and evolve as a runner, becoming better suited to tackle any race that I enter. And always viewing running as a proxy for life, as I evolve as a runner, I evolve as a person.

Proud to Partner With:

Bigger Than The Trail

Ornery Mule Racing

Shoes: Altra – Rivera

Pack: Inov-8

Wearables: Garmin - Forerunner 945, Oura Ring

Nutrition: ATH - supplements, electrolytes, Epic Provisions - Venison Bar, Clif Bar - Peanutbutter Bar

Recovery: ATH - Post, FitAid - FitAid Rx Zero, Freeze Sleeves