Grand Raid Dentelles Race Report

OK... A bit of a start on the long overdue race report from the Grand Raids Dentelles Ventoux. My apologies up front as I weave and wobble here...

The 2011 Grand Raid took place 14 - 15 May; starting and finishing in Gigondas, France. Gigondas is an amazing Provincial village in the Vaucluse department in the Provence-Alpes-Cote d'Azure region of France. Gigondas lies at the foot of the Dentelles de Montmirail mountains.

The Grand Raid Dentelles is a charity event hosted by the Rotary Club and Inner Wheel of Orange. The race benefits the treatment and study of Glycogenosis (Pompe's, Gierke's and McArdle diseases). I've participated in or been associated with the Grand Raid since 2009 and must say that each year it simply get's better! The Rotary Club, Inner Wheel and associated race volunteers are an amazing group. My thanks go out to them for their hard work planning and hosting this event. A special thanks goes out to the ladies at Brantes and Les Rissas; you all are wonderful! Texan first - always!

As I think I've mentioned here, this was my first race following my colonoscopy for colon cancer in February 2011. That said, yes I was scared to death of racing, much less of attempting a race of this magnitude with cancer and following my surgical recovery. You might imagine the worry, concern and thoughts that persisted at least until kilometer 93...

As a runner each time I go into a race I'm nervous. This time around I faced a different kind of fear based largely on the unknowns associated with colon cancer, my surgery, my physical state and my body's ability to endure and survive. Each step of this race included a deliberate decision on my part to continue. These decisions included: visiting with a number of doctor's well prior to the race to ensure that I was on a good recovery track. I completed a physical in April and visited with a surgeon friend to assess where I was prior to making the journey to Provence. I may seem foolish at times, but I am no fool - visit with your doctor if you're considering racing any distance following or during treatment for any type of cancer. Some of my "silly" decisions going into The Raid included signing in for the race; not participating in the race briefing or pre-race dinner (just in case I wanted to back out); setting my alarm for 0230 in the morning; getting out of bed and getting to the start line (you get the picture). I incorporated a deliberate decision process throughout the event that would include a review of my physical and mental state at each check point. This decision process is one of the lessons I took away from The Grand Raid and I will incorporate it in future races.

I still consider myself a junior ultrarunner. Running races like this is much like racing a car - you have to have a plan or you either loose time or fail to complete. Framed around my physical condition and medical history I decided that prior to entering a race check point I would evaluate where I was physically and mentally and would have a plan for what I was going to do at that check point (dump trash, refill water and food, rest or call it quits). This framework provided me with a psychological means of assuring that I was on track both physically and mentally and it saved time over the course of the race. I assure you that I was prepared to drop from the race at the sign of any undo physical complication related to my surgery, GI track, or simply the lack of endurance to finish based on the above.

Some race specific issues and lessons learned as we draw closer to this year's goal of completing the UTMB include:

Much like the UTMB course, the Grand Raid is a mountainous, semi-technical course. Starting on the first of many "hills" it leaves Gigondas and proceeds through check points at Lac du Paty (18KM), Comb Curnier (30KM), Sommet du Mont Ventoux (39KM, 1912M), Brantes (54KM), Veaux (68KM), Les Rissas (73KM), Malaucene (80KM), Saint Amand (91KM) and Gigondas (100KM). The associated elevation change of The Raid is 5215 meters over the length of the course. Much of the route is over undeveloped farm, hiking and technical trail. There is a lovely "break" between Brantes and Veaux. Unlike my brute force effort in 2009 I mixed my progress over the race course between a slow mountain jog (25 minutes running/5 minute walk breaks), Nordic Walking with poles and brute force climing and descending. This technique paid huge dividends.

My UTMB training and ultrarunning lessons included...

I imagine the UTMB course to be very similar to that of The Grand Raid with long ascents and descents that simply crush your quads. Based on the physical work associated with The Raid I plan to increase the amount of time I'm spending in the gym to three times a week; working both upper and lower body.

Over the course of The Raid the weather turned on us three times with thunder storms and a lot of rain. This combined with the onset of limited visibility and nightfall revealed to me that I've got to run more at night and under trying atmospheric conditions. I plan to adjust my long runs to include periods that force me to run tired and run in the dark... I look to get up early and run a 20 - 25KM route; spend the day working; come home in the evening to spend it with the family; and after they go to bed and darkness has set in take off for another 20 - 25KM run. I also plan to throw a couple of midnight runs in to that I'm going out in the dead of night and tired. During The Raid I was reminded of how psychologically hard darkness can be on you.

I am still working on my race execution diet...

In addition to some of the fruits, soups and chips available at check points during The Raid I consumed 16 energy bars, 20 energy gels, 2 Succeed Tablets, and almost 9 liters of Gatorade, Hammer and Succeed beverages. All of the sugar/sweetness associated with fruits and energy food can be a real challenge. I forced myself to eat a solid or gel on an hourly basis; rotating between the two. I limited the amount of caffeine I was using prior to going into the race. I didn't stop drinking my two cups of coffee in the morning, but I do not drink soft drinks at all. I incorporated caffeinated gels with every other gel I was using and switched completely to caffeinated gels starting at Veaux. I stopped using caffeine at kilometer 90. Overall I consumed almost 10,000 calories over the course of the 19:15:36 it took me to complete this race.

I was curious (yes a bit worried) about the impact of my racing diet on my GI track particularly given the GI issues I had following my surgery. My key to success remains the consumption of a well rounded diet. I have not shifted to a strictly vegetarian diet, but do however consume primarily colorful vegetables. I followed my insane race diet up with a meal including a salad, cheese, bread and lots of water. My next meal included a delicious post race pizza! I can happily report that I had no major GI changes or problems following the race.

Well, there you have it - some refined impressions from the 2011 Grand Raid Dentelles Ventoux. For more information on the course itself visit Steppenhahn and my report from 2009.

The Grand Raid is a great race! It is one that has drawn me closer to it because of it's personality and flair and the reward I found there as a cancer survivor. Asked if I'd do it again the answer will remain, always - HELL YES!

American Boy

Take me on a trip, I'd like to go some day
Take me to New York, I'd love to see LA
I really want to come kick it with you
You'll be my American Boy, American Boy...

The check point at kilometer 73 (Les Rissas) of the
Grand Raid simply rocks. It is a great surprise for runners to come up yet another hill to first hear and then see the party that is going on here.

When I got into Les Rissas one of the guys I was
running with mentioned to the race volunteers that I was American. With this news now out on the table the ladies switched their music to Estelle's
"American Boy" and started dancing.
It was a hoot for everyone in the rest stop. It would have been great to have had time to stop, have a couple of cocktails and danced a bit,
but there was a race on...

Race volunteers rock! Without them there would be no race.

Grand Raid Dentelles Ventoux

The Dentelles are Simply an Amazing Place

Back in the Saddle

I'm back... I'm back in the saddle again... Ridin' into town alone by the light of the moon. I'm looking for ol Sukie Jones. She crazy horse saloon. Barkeep gimme a drink...

For anyone that follows this blog or for that matter cares - my apologies for being gone for so long. Life and all of it's joys have kept me occupied the last few months.

So why the post and why the Aerosmith lick above? Well dear reader I just finished my first 100KM mountain marathon following my colon cancer surgery back in February and I feel good! Feel like I'm back in the saddle again.

I ran the Trail Grand Raid Dentelles Ventoux, 13 - 14 May 11 and it rocked. To get to the bottom first - I bested my 2009 race time this year by almost three hours. Figure that's what a couple of years of running and a little motivation will do for you. Much of the event I was concerned about my surgery, the C word and it's impact on my endurance. From the outset I set out with the simple goal of making it to each aid station and as necessary I would drop from the race. Although there were the typical aches and pains that go with racing through the "hills" of Provence I felt great and have regained my ultrarunning confidence.

I'll post some pictures and additional thoughts on this event over the next couple of days and try to come here move often to share my thoughts on running with cancer and ultra running in general

Off to listen to a bit more Aerosmith...

A Short Detour

Well... Here we are; still enjoying the glow of the 2011 Brocken-Challenge, yet some time and an interesting turn of events have occurred which can be best described as a short detour on this my running journey.

Just after completing the Brocken-Challenge, on 14 February to be exact, I found out that I have colon cancer. You might imagine the myriad of emotions and thoughts that came with this news. "What? This can't be possible! I just completed an 80K winter ultramarathon and am at the top of my game conditionally and emotionally." I was looking forward to a series of races and training events each month of 2011 with the UTMB as the capstone. Aside from the fact that colon cancer is a life changing event. Damn...

I was in the hospital for a cancer staging work up and colon resection surgery from 18 - 28 February. If interested give me shout and I'll tell you the details of this experience. Up front the doctors and medical staff were fantastic. That said, we had beautiful weather the entire time I was in the hospital and I felt like I was in jail. Not able to run and with an uncertain future. After driving the staff crazy I finally got out on 28 February to return home to continue convalescing, to learn more about this illness and to find out when/if I can start running again. (More on this a bit later.)

My higher has smiled on me... Following surgery and cancer staging I learned that I have a T2N0M0 cancer rating. The tumor and its adjacent tissue have been removed; there is no cancer activity in lymphatic nodes; and the cancer has not spread to any of my other significant organs. With this status the Tumor Board has determined that I do not require chemotherapy at this point. Instead, I've been turned back over to my Gastrointestinal Doctor for post colon resection care and monitoring. Statistically, I am looking at a 90% full recovery up to five years. If we can get beyond the five year mark I stand a darn good chance of being completely healed of this cancer.

So where does this leave me...? I'm still working on the holistic part of that question, but from a running perspective... I am still shooting for the UTMB in 2011. My surgeon told me that tumors like the one I had don't like athletes; they don't like runners and they don't like endurance runners. All good news because I don't intend on creating a decent relationship between myself and any further tumors. Time to piss them off!

I have canceled my races in March and April in order to heal and then train. The next big event is in mid-May and the Grand Raid! I've been spending the last week walking. I transitioned to Nordic Walking yesterday and put in a seven kilometer course yesterday and a mixed jogging/walking 10KM today. Things are looking up!

It's funny... There is a wealth of information on colon cancer and other cancers and the medical approach to each on the web. I have been unable to find any information on colon resection surgery and cancer care and running. If anyone knows of any (e.g., web, books, studies) give me a holler. Time to put the word out.

A word to the wise... Colon cancer is completely avoidable! If you're over forty, or have colon cancer in your family see your doctor and get checked out.

So there we have it... Me and this short detour. Let's see where it takes us...

Brocken-Challenge 2011 Images

A couple of early images from
the Brocken-Challenge 2011

Brocken Challenge 2011 - What a Blast!

2011 and my third Brocken-Challenge (BC), and like the previous two, 2011's BC was a blast!

The Brocken-Challenge is a winter charity ultramarathon of approximately 81 – 85KM with a positive change of 2200 meters in altitude that takes place between the city of Göttingen and the Brocken Summit in the Harz Mountains. Proceeds from the B-C benefit primarily the Hospiz an der Lutter (http://www.hospiz-goettingen.de/ and several other charitable charities.

After the adventure of BC 2010 I was uncertain if I was going to take part in 2011. My doubt hinged largely on the roller coaster of changes that were published by the organizers of the BC over the course of 2010. Beyond a couple of tweaks in the rules and requirements the largest of which was the new requirement to walk 10KM off of the Brocken summit which didn’t bother me, the question of the registration cost was the central issue. In September 2010 the organization team Ausdauersport für Menschlichkeit e.V., (ASFM) published that the registration cost for 2011 would be 200 Euro! I read this news with much dismay. Although the registration costs completely benefit charity, 200 Euro was simply beyond my 2011 race budget. Given this expense I decided not to participate in 2011. Many concerns and comments were shared by many other BC runners and fans on the BC web site and via e-mail. Fortunately in November 2011 the ASFM decided to lower the registration price to 85 Euro (~1 Euro per Kilometer). Based on this change I decided to sign up.

Registration for the BC 2011 opened on 1 December. The field of 150 was full after fifteen days. This is important to note, particularly if you’re interested in taking the Challenge as the ASFM limit the starter field to 125 - 150 runners. Limiting the number of runners is critical based simply on the logistics of the race. I prefer this small field as it results in a much more personal and friendly race.

This year I traveled to Göttingen on Friday, 11 FEB to participate in the pre-race orientation, see some running friends and get organized for the Challenge. Like the last couple of years I billeted in the Jugendherberge Göttingen (http://www.djh-niedersachsen.de/jh/goettingen) which given its location, cost and atmosphere is perfect for the event.

The BC offers a number of options for overnighting and meals with the focus centered on the Hainholzhof am Kehr (Bismarckstr, Göttingen). Here you can overnight either in the Jägerhaus, or the adjacent riding hall. The Jägerhaus sponsors an excellent Pasta Party the evening before the race.

Race day starts at 0500 at the Hainholzhof am Kehr with breakfast and final check in activities. Once everyone has completed their final sign in, Markus starts the Challenge with his traditional “Brocken-Challenge 2011, here we go…” and the race begins at 0600.

Environmental conditions for 2011 were significantly different from those of 2010. This year the weather was as if spring had sprung for at least the first half of the route. Temperatures were projected to be chilly with a slight chance of rain and winds out of the south. As we progressed over the route the wind shifted to a wind out of the east and brought with it frigid temperatures. I was glad that I had invested in a pair of snow cleats. At Oderbrucke (73.9KM) snow and ice became more and more significant and it was super to have the cleats along to maintain a good pace and sure footing. As we approached the summit the temperatures dropped significantly and a snow storm rolled in at 1700.

In the event you missed my report of 2010 you should note the following:

The Brocken finds itself in Germany’s largest national park, the Harz National Park. The Gipfel (summit) is located in a raw sub-alpine environment. It is characterized as follows: fog over 300 days a year, covered in ice 100 days out of the year, snow covered 176 days out of the year, 85 days out of the year are below 0 °C with temperatures dipping down as low as −28 °C. The highest measured winds were recorded at 263 KPH (164 MPH). As you might imagine, the Brocken Gipfel offers its own unique twist to the BC.

Like the last couple of years the highlights of the BC remain for me the efforts of the organizers and the race volunteers. I have not experienced such a great group of volunteers and helpers. This year I’d like to highlight Juliette Mallison that throws a great pre-race breakfast and then rushes to set a buffet like no other at station six (Lausebuche) and the lady riders that host station five at Jagdkopf. My hat is off to you all – thanks for your support and great attitude!

Unlike last year I don’t recall a significant low point this year. Although I started the race slightly demotivated, as the sun came up and I settled into the day’s affair my spirits rose with each kilometer. I set a personal best at the BC this year completing the race in 10:28 and well before it got dark. Doing so afforded me the opportunity to get a couple of quick, albeit wind and snow blown snapshots on the gipfel.

If you’re looking for a super adventure, a reason to contribute to several great charity organizations and a well organized ultra to start off your season you should consider the Brocken-Challenge.