Saturday 2024-03-23 7:00 AM local time
50 Kilometers / 31.1 Miles
Single- and double-track trails. Occasional gravel road.
Friday, March 22nd. 4:15 PM. My significant other and I were en route to Sparta, Tennessee, where I would be running the Caney Fork 50K with my sister. Barring the raindrops pelting the windshield, the car was silent as she furiously refreshed her phone for news. Jasmin Paris had two minutes left of her 60 hours to finish the infamous Barkley Marathons, and our only source of news was a white-haired man tweeting from a bag chair in Frozen Head State Park. She had until 4:17 PM. I checked my watch repeatedly as seconds ticked by. 4:16. The tension in my chest refused to listen to what my mind was telling me. There’s no way someone could cut it this close after 2.5 days. I glanced back at my watch, watching the seconds tick over into 4:17. Barkley had just ended, but to paraphrase an old adage, it ain’t over til the old man tweets. I stared at the road ahead and tried to visualize what might be happening at Frozen Head at this very moment.
A phone notification caught my eye. Jasmin Paris @JasminKParis finished loop five of the #BM100 in 59:58:21. I lost my mind. My SO lost her mind. There were few words as the car filled with celebratory vowel sounds and “OH MY GOOOOOOOOOOD”s. A woman had finished the Barkley Marathons in the most dramatic fashion possible, and I couldn’t imagine a better start to my race weekend.
Choosing The Race And Training
I chose to run the Caney Fork 50K because of the date. The fact that it looked like a fun and scenic event was just a bonus. I’d run my first trail 50K in late October, then turned around 6 weeks later to run a road marathon in early December. After a month of holidays and light mileage, a March 23rd race would give me exactly enough time for a 12 week training plan. As with my first ultra, I used the Some Work, All Play Podcast’s Intermediate/Advanced 50K Training Plan (PDF warning). This time I was able to take advantage of cooler winter temperatures to really stack miles. I averaged about 57 miles per week, peaking at 77 mpw three weeks before the race.
Training included my first snow and ice trail runs, as well as my first night trail run – a solo trail marathon that started at 4:15 AM! I made sure to put a special emphasis on hills. My city is as flat as flat can be, so I really had to go out my way to get climbs in. Any time the training plan suggested hill repeats, I hit them hard and hit them often. By the end of the training plan, I could feel the difference. Hills that I had walked last fall suddenly became no issue. When I did gas my legs on a climb, they would slowly recharge instead of giving up for the day. I was excited, and that momentum carried me towards race day.
Race Day
I didn’t sleep well for the three nights leading up to the race. I fell asleep easily, but woke up 2-3 hours before my alarm. Race day morning was no different. I laid in bed and waited for my alarm. It had rained heavily for most of our six hour drive, and the rain continued to batter the porch roof of our AirBnB as I prepped my race kit. I’m one of those crazies who still gets excited to go jump in puddles and play in the mud, and my excitement overwhelmed any worries about my poor sleep. I privately hoped that the rain wouldn’t discourage my sister on her first 50K. She’d repeatedly voiced concerns that her training wasn’t consistent enough, and the first 50K is spooky for anyone. It’s that inevitable uncertainty of doing something for the first time. Hopefully my excitement and encouragement helped a bit.
Packet pickup took place in The Big Red Barn at the Bridgestone Firestone Centennial Wilderness Wildlife Management Area. Really rolls off the tongue. It was about 50 degrees and still sprinkling. I knew going in that this was a smaller race, and the arrangements were a little punk rock. People like me find that charming. The race director and volunteers were friendly and accommodating. Right down to the space heaters in the barn that everyone gathered around in the cool morning air. Volunteers laid the orange duct tape finish line on the barn concrete as we were waiting for the start. Hell yes.
With 20 minutes until our 7 AM start, I tracked down the bathroom. Upon emerging and finding my sister and SO, we found that the race director had gathered the 50K runners in the gravel road next to the barn. I guessed this would be the starting line. He was in the middle of his pre-race speech, some of which disappeared into the steady wind. Surely it’s the usual fanfare. I’m glad I had prepped my Garmin beforehand, because the race start was an unceremonious “three, two, one, GO!”. We were off.
The Start
It’s hard not to get caught up in the opening mile, even of a 31 mile run. The energy, excitement, and nerves turn you into a snowball rolling downhill. I trotted down the muddy gravel at an 8:40 mile pace. Way too fast. We turned left onto a wide grassy trail and I settled into something closer to 9:30, in what I estimated was seventh place overall.
A shallow, five foot wide creek greeted us in the first half mile. There were rough stepping stones, but I charged right through the water. Just the night before I had received advice to not avoid puddles or mud, and that was gospel for the day.
The runner in front of me had used the stepping stones, which allowed me to briefly catch up to him. We briefly talked training, but it became clear that we had different pacing styles. I let him drift ahead of me. I felt weirdly confident that I’d reel him back in.
We left the dirt path just past Mile 1, and took to the gravel on Scotts Gulf Road. The rain had let up, never to return. I decided to take advantage of the road while I had it and let my pace pick up. My heart rate was still below 130, so I had fitness to work with. My second and third miles were 9:18 and 9:14, respectively. Still about a minute slower than my current marathon pace, so I didn’t feel like I was cooking too much.
Miles 3.5 To 11.2 – Wes Johnson To Lost Creek
The Wes Johnson aid station passed by at mile 3.5 or so. The volunteers acted as a hotel front desk, ready to assist runners with anything they may have forgotten upon arrival. I continued without stopping, fully prepared.
As I ducked into the woods at Mile 4, I finally caught and passed the runner I’d been following since the start. Ahead of us were the first proper trails of the day. They were double-track and deceivingly treacherous. The wet leaves looked level and safe, but hid fist-sized boulders that will turn an ankle if you’re not careful. It was drier than I expected – no real mud so far. I was told later that this trail was once a full-fledged road, cut by coal miners in the early 20th century, and it still holds up today. The rain had stopped but the forest was cloaked in mist. The first green of spring clashed with winter’s brown leaves.
40 minutes into the race, I’d dutifully thrown back my first caffeinated Gu. Five minutes later, I passed the last runner I would see (besides out-n-back sections) for the next five hours. How exciting to be near the front of the race. I was breathing easy and maintaining a 9:40-ish pace on the trails.
During the seventh mile, the John Cole Mountain Trail merged with the Dry Creek Falls Trail. As I turned onto the new trail, I couldn’t believe my eyes. A valley opened up to my right, with shadows of mountains lurking in the mist behind it. It was the first view to really knock my socks off.
Halfway through the ninth mile we started plunging. I dropped 750 feet over 2.5 miles. My quads were still fresh, and I navigated the rocks littering the path with grace. As I descended, the roar of a waterfall got louder. I looped around a corner and it came into view. Spectacular. I followed the subsequent creek for three quarters of a mile or so. I’d never seen anything like this on a trail run before, and it was a treat. Little did I know what other sights were waiting ahead. The downhill led to an out-n-back towards the Lost Creek waterfall, and the second aid station. A couple of the lead runners passed me in the other direction, looking as if their feet weren’t touching the ground at all. The out-n-back culminates with a loop that had us climbing a gravel road to a vantage point above the waterfall, before quickly descending until we were next to and below it. The view was incredible.
The Lost Creek aid station was at the parking area just past the waterfall. The food spread was simple, but it had everything I needed: I refilled a 500 mL flask with water, and had my usual mix of dill pickle slices and a dixie cup of Coke. Don’t judge me, it works!
Miles 11.2 To 27.2 – Lost Creek To Scott’s Gulf
On my way out of the out-n-back, I saw my sister. She reported that she was still having fun, which was her goal today. A mean 400 ft climb waited for me after her. It felt steeper going up than it had going down. I struggled to keep my heart rate below 170, but I felt like the climbing was easier than it had been at my first 50K. The hill training had paid off.
I finished the out-n-back at 12 miles in and turned right to continue my climb up the single track Rylander Cascades Trail. I passed some hikers between miles 12 and 14. They rang “virtual cowbells” for me, and cleared the trail every time I went by. I really appreciated them, and it was cool to have enthusiastic spectators this deep into the woods.
My pace had slowed to 13 minute miles on the climb, but I was confident I could make that up when the route plateaued later in the race. My heart rate was stabilizing on the climbs, and I realized that I was trading my quad strength for this lower heart rate. I wondered how long that bargain would be sustainable. After my 700 foot climb, I immediately started a 700 foot descent into the Caney Fork River canyon.
At Mile 14.5, near the bottom of this descent, I took a risk. For the past two races, I had carried a couple salt tabs in a ziploc bag. I’d never used them. One of my regular enemies on long runs is sodium deficiency, and popping a tab suddenly seemed like a good idea. Part of it was, despite the cool post-rain air, the realization that I was sweating. A pretty good amount, in fact. I decided that I’d rather gamble with something new on race day than deal with the inevitable cramps and bloat of running low on salt. The tab was tastier than I expected, and I let it dissolve in my mouth for the next few minutes.
I heard Virgin Falls long before I saw it. It was ROARING with spring run-off, and I stopped in my tracks. The race didn’t matter as much as committing this scene to memory. This is what trail running is all about. The falls were even bigger than I’d initially thought, as I saw that they disappeared into a massive cave below ground level. I could’ve stayed here all day, and judging by the two tents I saw on a nearby hillside, some do. But I had work to finish. I reluctantly ran on.
The Virgin Falls Trail was rocky and rooty, and I didn’t take as much video as the footing got nastier. I fell once, bloodying my knee, purpling a toenail, and scraping my palms a bit. I crossed Little Laurel Creek, which really wasn’t trouble. This was my seventh or eighth creek crossing of the day, and they didn’t even phase me anymore. The water was probably around 50 degrees, but my shoes and socks dried within a mile or so.
Waterfalls became a frequent discovery. They just kept coming. As I saw the Big Laurel Falls, I knew that the biggest climb of the day was right around the corner. Up and out of the Caney Fork River canyon. I’d never climbed a 900 foot hill before. I was about to. It took 1.3 miles of straight climbing, but I knocked it out. Doing that much walking was unnerving when I was chasing a time goal, but what else could I do? Trash my legs and wind up walking anyway, but deprived of energy for the rest of the run? No thanks. I stayed patient and continued onwards and upwards, one step at a time. My watch claimed that my heart hit 184 bpm on this climb. If that’s true it must’ve been for a blink, because I didn’t feel like I was maxing out yet. My engine still felt good, even if my quads and calves were starting to complain every so often.
Eventually the trail leveled out, and the worst climb of the day was behind me. Soon after, a welcome sight greeted me: Gravel road. My 18th mile took me 18:05. My 19th on gravel? 9:36. I was back in business, baby. I was shocked by how good I still felt as I approached Welch’s Point Overlook and aid station. The overlook truly took my breath away. I told the volunteers that they picked a great spot to place a tent. The ground dropped away from us in three directions, and the entire Caney Fork canyon was spread before me, at least until the clouds started hiding it. Again I had no time to be a tourist, but I took a moment to absorb this view. I regret not taking a photo. There were multiple moments on this run that words will not do justice. The overlook is certainly one of those.
I celebrated pickles and Coke, plus what I dubbed a “Trail Arnold Palmer”: 50:50 Tailwind and water.
Miles 22 through 24 were joyous. I was now on the Ambers Den Ridge Trail, and I was hitting it as if it were a paved road. On Mile 23 I passed right by Polly Branch aid station, exactly as I’d planned to. That led me to Polly Branch Falls Trail, upon which I clocked my fastest mile of the day at 8:56. I ate my second salt tab, as I felt a little bloated. That did the trick.
As I completed my trail marathon, I understood that the course would be at least a mile longer than the advertised 31.5. I should’ve been at the Scotts Gulf aid station by now. But I was still following pink flags and ribbons, and besides trail ultras usually run a little long. I was feeling good enough not to worry about it. And I was right not to. A 500 foot descent led me to the aid station at Mile 27.2. More pickles and Coke.
The End
I was running alongside the Caney Fork River now, which was roaring from all the rain the area had gotten in the past couple months. I’m told that sometimes this river runs dry, even. Fatigue was starting to set in on Miles 28 and 29, but I was happy with how the day was going. I knew I still had a few strong miles in me.
My dreams fell apart as my watch chimed Mile 30. I had been following the clearly established Caney Fork River Trail. But here the pink ribbons I had been following in the absence of pink flags led me off trail towards the river. What? There were no pink flags to be seen ahead of me on the trail. I supposed this must be the course. But it led to the river, which was filled with boulders and was rushing by at waist-height. At least. This would get someone killed. I stood on a large rock jutting above the river, and couldn’t believe what I saw on the other side.
A pink ribbon. And a trail. “What the fuck. WHAT THE FUCK.” I yelled above the water. I could feel my PR time slipping away. I weighed my options. The race director had emailed us earlier in the week that the course had changed, so I couldn’t trust the map on my watch. But they wouldn’t change the course to lead across a raging river, would they? But the ribbon was there, and there was nothing on the trail I had been following. I had to make a decision.
Ten meters upstream, the river was safely crossable, if just barely. If I hadn’t grown up kayaking the streams of the Missouri Ozarks, I don’t think I would’ve even tried. But I did. The water was cold enough to take my breath away, and I had nightmares of trying to swim with frozen legs that had just run 30 miles. But I wanted that PR, and I was confident I could cross this river. Afterwards I’d have a conversation with the race director about this shit.
I screamed as I got to the other side. Screamed from the cold, screamed from the fear of having to cross that river, screamed from the fear of going off-course, screamed at not knowing if I’d made the right decision or not. I screamed again. Then I took the trail. It led me across another chilly, shallow creek, and continued slightly uphill for three quarters of a mile. Then the trail disappeared into nothing. A steep uphill boulder field, covered in moss, was before me. And so was a pink ribbon.
“FUUUUUUUCK.”
I had to be off-course, right? But there was the pink ribbon I’d been following all race. I desperately scrabbled up the boulders, slicing my finger and hardly caring. I hit the 50K mark, just over 6 hours instead of the 5:50 I’d been on pace for before this nightmare of a river crossing. Doubt was snaking through my mind. Do I backtrack? I’d have to cross the river again. I got to the top of the boulder field after 20 minutes of struggling, still following pink ribbons. There was no trail. There was no getting back on course. I’d fucked up. Again.
In October I’d gotten off course too. That time a sign had blown down, and a group of us missed a turn and added three miles to our journey. I was pissed that it had happened again. Sure, maybe two times is a coincidence. But maybe not. Maybe I’m not cut out for this. Seriously thinking that that raging river was part of the course? I’m a hazard to myself and a liability to the race.
These thoughts raged as I backtracked to the river. My race was over, as far as I was concerned. My heart rate had dropped, and my body was cooling down. I just wanted to be done and put this race behind me. I felt like a failure. Again.
As I crossed the Caney Fork again, I saw another runner go on up the trails without batting an eye at the pink ribbons. What did he know that I didn’t?
I survived the crossing and continued up the Caney Fork River Trail. Just over the next hill, out of sight from the cursed ribbons, was a single pink flag. Son of a bitch.
The fight was out of me. I felt like I blew it and I couldn’t turn my thoughts around. My mantra for the entire run had been Allie Bailey’s advice that there is no wall. And indeed there didn’t seem to be one. I’d overcome every obstacle so far without crashing. But this wasn’t a running obstacle. This was… self-sabotage? Poor race marking? I didn’t know.
The pink flags were sparsely placed in the back half of the course. So as I turned back onto the Polly Branch Falls Trail, I felt like I was lost again. I hadn’t seen a flag for a while. So I backtracked to the last flag I’d seen. And who walked around the massive boulder ahead of me? My own sister.
We both stared at each other, each wondering if they were hallucinating. My sister thought I’d gone insane and backtracked to her after finishing my own race. Maybe I had gone insane, but I still had a race to finish.
We walked the last massive uphill together, catching up on each other’s races. She felt a little broken upon realizing that there was an extra mile or two she’d have to do on top of 50K. Her Apple Watch was about to die. Maybe it was a good thing I was there.
I couldn’t help but fume and brood. I wish I was in a better state of mind for the end of my sister’s first 50K, but it is what it is. She started walking within 400 meters of the finish, but I convinced her to run it in with me.
The Aftermath
Honestly, crossing the finish line next to my sister at her first ultra was a very real silver lining to what had become a hard day for me. But my anger was still boiling. I wish I’d waited to cool off before talking to the race director, but he was right there. I justified talking to him with the worry that if I had got off course, others might too. After all, my sister had stood on that same rock on the edge of the river and wondered how she was supposed to get over there. I didn’t yell, but I was snippy. And I regret that. After sitting down and thinking things over, I apologized for acting that way, and we had a good conversation. My anger should be directed at myself, not the race director.
Here’s what happened. The course takes place across state parks and designated wilderness areas. Park rangers are responsible for this land, and they use different colored ribbons to make significant points. Trees to cut. Future trails to mark. Significant points. The pink ribbons I’d been following – fresh and matching in color though they were – were a red herring the entire time. The only course marker were those pink flags. That had been explained during the pre-race meeting that I’d only caught the last half of. Guess which half was spent talking about the pink flags and ribbons.
I was surprised to see my friends Tyler and Kellie at the finish line. They’d driven 90 minutes to be here at the finish. I didn’t know how to acknowledge them in the state I was in. I was still a mess. But it was a huge gesture that they were there. I know it wasn’t easy, as new parents with extra responsibilities on top of that.
I sat in a bag chair and cheered on the other runners as they came in. I started working through what I was feeling. The joy of how well I’d run those 30 miles, and the joy of how prepared I was for the final two. The disappointment of going off course for my second 50K. This was supposed to be redemption, and I’d just kicked that can one more race down the road.
At least.
No. We won’t think about that.
I didn’t come to a healthy conclusion there in that bag chair, but I did later that night. I realized, what did going off course really matter? Yeah I’d added an hour to my race time and dropped two places, but who is that for? That’s for other people. That’s external validation. That’s useless. That’s not for me.
What is for me is how I felt over the course of those five and a half hours, where I was conquering terrain that I would’ve given up on six months ago. What is for me is the knowledge that I’ve dropped my 50K time by an hour in six months. On terrain that includes 4,400 feet of climbing and an equal amount of descent, no less. What’s also for me was being there to cross the line with my sister, at the hard-earned end of her first ultramarathon. That she wound up winning, by the way. I’ve introduced her to this beautiful, painful, meaningful, and truly epic sport, and she loves it. She was already talking about her next 50K by that evening. And I couldn’t be more proud. Yes. That’s for me. That’s what I choose to take away from yesterday. My Caney Fork 50K was a success, despite the setback near the end.
And that’s not going to stop me from coming back for revenge next year.