Chuckanut 50k Trail Race Accomplished

Me and my race bib the night before

On St. Patricks Day, I participated in the Chuckanut 50k.  I had never done a running race before, let alone a trail race, let alone one that qualifies as an "ultra-race," let alone one that was on "the most competitive trail race [course] in North America."  Here is a course description that I've paraphrased from others:

The course offers the full spectrum of trail running and ultra running.  A brisk 10km along the InterUrban Trail allows you to get warmed up and space the field out before heading into the gorgeous Fragrance Lake segment.  Lush greenery and dreamy single track trails await you in this section.  After a nice 3/4 circle around Fragrance Lake itself, you drop down to Cleator Road.

A 4.5km grunt up Cleator Road gets the heart rate pumping, before the famous Ridge Trail. On a clear day it offers stunning views of the Puget Sound and the North Cascades.  The beauty fades within a few miles after descending Dan's Traverse and running the Lost Lake Trail around the back side of the ride, a notoriously muddy section of the race.  After this, you encounter the infamous Chinscraper!  Brilliantly placed at the 20 mile mark, Chiscrapers brings you off any high you may have had and abruptly rips out your lungs with little regard.  Having said that, it is still a very beautiful piece of trail.

Once you make the top of the Chinscraper you may think the work is done as technically, it is all downhill from here.  A 6km quad crushing descent back to the InterUrban Trail followed by what may be the hardest/easiest 10km you will ever run to the finish in Fairhaven Park.

Lined up in the rain.

The trail lived up to every ounce of the above description.  What hasn't been said however, is that all-in-all the course climbs roughly 5,200 feet of elevation, and the race would be held regardless of weather.  Well, on March 17, 2012 - we received a full value day of weather.  We started off in consistent rain, which lead to a foggy drizzle.  We then encountered snow on the ground half-way through the Fragrance Lake section, only to have it start full on snowing during the uphill parts of Cleator Road.  This snow turned to sleet, which gave way back to rain.  During the last 10km, the clouds started to burn off and we finished in sunshine.

I approached the race with an ambitious estimate of finishing somewhere between the 5 and 6 hour mark.  This would require a pace of anywhere between an average of 10:00/mile to 11:36/mile.  I had done training runs up to 12 miles, on part of the course, and had been able to hold an average 8:25ish mile.  As such, I thought my estimate was fair, and if anything would hopefully surprise myself.  I had heard stories of people starting off too fast, only to hit the wall way later in the race.  The adrenaline and crowd atmosphere gets them going and they put out too much energy to start.  I had this in the back of my mind and tried to listen to this wisdom.  With that said, have a look at my times and I'll discuss what happened.  These times came from a GPS watch that was so graciously loaned to me by Natasha, and I was thankful for having it.  You will see why it stops in the middle of the 26th mile...

Split Times

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace	Best Pace	Calories
Summary	5:03:38.3	25.83	5,147	4,871	11:45	:49	3,401
1	8:18.6	1.00	100	0	8:19	5:59	132
2	8:25.6	1.00	118	78	8:26	3:52	139
3	8:29.5	1.00	144	51	8:30	3:31	137
4	8:02.3	1.00	18	18	8:02	5:12	135
5	8:28.7	1.00	213	151	8:29	2:26	132
6	7:35.3	1.00	105	116	7:35	4:14	134
7	11:44.4	1.00	394	82	11:44	5:53	129
8	12:46.5	1.00	619	72	12:47	6:10	125
9	9:37.3	1.00	56	272	9:37	6:11	137
10	9:15.8	1.00	94	355	9:16	5:26	135
11	13:35.3	1.00	589	19	13:35	4:34	119
12	10:27.1	1.00	226	15	10:27	6:28	129
13	12:24.1	1.00	327	99	12:24	7:05	126
14	12:08.2	1.00	138	308	12:08	7:03	126
15	11:40.5	1.00	22	167	11:40	7:05	126
16	12:05.6	1.00	98	234	12:06	5:15	131
17	10:55.0	1.00	221	19	10:55	5:13	130
18	13:02.0	1.00	387	299	13:02	1:38	144
19	14:35.2	1.00	189	278	14:35	:49	133
20	14:12.8	1.00	274	344	14:13	6:24	148
21	18:29.7	1.00	561	251	18:30	5:45	152
22	10:36.5	1.00	0	387	10:36	5:03	149
23	9:38.6	1.00	72	627	9:39	4:55	136
24	9:04.0	1.00	0	487	9:04	4:46	137
25	21:25.5	1.00	101	57	21:25	8:18	102
26	16:34.3	0.83	81	86	20:05	12:12	78

Breakdown of each section

Miles 1 - 6 @ 8:14/mile average

I'm pretty happy with my first 6 miles.  This is during the slightly-uphill-but-overall-flat beginning part, and to pull out an average 8:14/mile was great.  I really wasn't pushing myself super hard either, just enjoying conversation with fellow runners as I slipped by a majority of the wave I started with and started inching past people in the wave that started ahead of me.

And they're off!

Miles 7 - 8 @ 11:53/mile average

Mile 7 and 8 are pretty much all uphill, as you climb 2.1 miles to Fragrance Lake.  I was naturally paced through this section, as this was my first ultra and I had decided to start with the last wave of runners.  The problem with this, was that I had a much faster past, and caught up to the slower runners in the wave before me during this narrow and steep part of trail.  As such, I ended up walking much more than I naturally would have, and had to be patient and keep polite and respectful as I tried to pass people at appropriate times.  I'm partially thankful for these individuals being "in the way" here, as it probably helped save energy for later in the race.

Miles 9 - 10 @ 9:26/mile average

As I passed these people, I was able to pick up the pace for miles 9 and 10 towards Cleator Road.  This section is relatively downhill, however still has some ups and technical portions that required me to slow down.  Once at Cleator road, I stopped for a full bottle of water at the aid station and a few slices of orange.  I filled my bottle to the brim and grabbed two gels and started the slow jog uphill.

Miles 11 - 12 @ 12:01/mile average

Mile 11 includes the stop for fuel, and involved me meeting a massage therapist from Alaska on the trial.  We walk/jogged uphill for a bit together.  Again, I found myself wanting to run ahead but the conversation with this individual was good and he was very encouraging and probably helped save energy.  Even though I knew I had the energy to keep going, I held back and walked with him for at least half of the Cleator Road section.

Once at the top of this climb, I again refueled fully as I didn't think there would be an aid station until the infamous Chinscraper roughly 7 miles away.  I started running the technically difficult and at times trecherous ridge section of the run.  It was impossible not to have fun during this section, and I really don't care that my time was relatively slow through here.  I again found myself having trouble getting around people.  I kept trying to balance my desire to do well and be competitive, my knowledge that people slowing me down was probably a good thing, respecting others' enjoyment of their run, and obeying whatever trail etiquette I was aware of!  I know that with almost any sport like this, as there is in climbing, there are unspoken rules that polite and courteous people will follow.  I really didn't want to break any of these, but I'm sure over the course of 31 miles I did.  I guess I'll know better next time!  Most people were surprised to see that I had a "blue bib," signifying that I had started with the last wave.  They were very encouraging and telling me that I was doing great and surprised at my speed, which was pleasant commentary for me to hear!

Flying through the trees, blue bib in front!

Miles 13 - 16 @ 12:04/mile average

Regardless, this section was the most fun of all - although I hadn't been drinking during the first 3 miles as I was saving it for the back half of Lost Lake that I had never encountered during a training run.  I started to sip a little on my water before that 3-mile mark, because I was afraid of cramps.  This turned out to be a good thing as I hit an aid station I was unaware of.  I drank 1.5 bottles at this aid station, apologized to the volunteers guys for them getting stuck at the muddiest aid station of all, grabbed some more gels and was off.

Having way, way too much fun.

Miles 17 - 20 @ 13:11/mile average

Miles 17-20 were done in a true run/walk style.  I was starting to feel slightly drained of energy, and had to force the gels down.  Up until this point I had been eating primarily gels and doing just fine.  I was starting to get sick of the flavor and had to enlist my climbing experience of forcing myself to eat when I didn't want to.  The trail was extremely muddy, with up to 50 foot sections of ankle high, shoe sucking, laborious mud to trudge through at a time.  There was even a point where I chose dart through a creek in an effort to pass people who were stuck walking through mud.  The snow was still thick in the trees and I wondered if I would truly hit "the wall" at mile 20.  Regardless, I pressed on and continued to pass people, although not as many by this point.

I took a solid rest at the aid station at mile 20 and resigned myself to walking up the Chinscraper section - it looked steep!  I joked with the volunteers who were absolutely amazing, and had my first sip of "citrus drop" - off brand mountain dew.  It was delicious.  I also ate something other than gel which was a smart choice.  I then started up the Chinscraper.

Picking myself up after a slip up the Chinscraper

Mile 21 @ 18:30/mile


Does anything need to be said here?  It was steep, and breathtaking.  Not breathtaking in the way you would describe something that's beautiful (actually, it really was) but breathtaking in the way that I didn't take a full breath once through this section!  Man is it deceptively steep, requiring almost all your energy and attention to keep moving forward and up.  I tried to go mountain guide on this section and just keep a steady pace, but I know that it wavered at times.

Mile 21, still having fun

Miles 22 - 24 @ 9:46/mile


These 3 miles involve running just over 1,500 feet downhill.  Quad crushing is right!  Before starting down this section, I hydrated especially well as I encountered my first cramp of the whole race during the Chinscraper section.  Surprisingly it wasn't in my legs, but in my right arm.  It happend when I outstretched my bottle-clad hand to grasp at the ground as I clawed my way up.  I think I was holding the bottle to tightly, or kept my arm bent at the same angle the whole time, and that's why my right bicep kind of seized up for a bit.  Regardless, I hydrated well and even chatted with someone who was making a video up there.  I would love to see that video, as I'm sure it shows a bit of me acting delirious.

I actually do pretty well on the downhills.  I'm disappointed to see that I went so slowly down these three miles, but then again this is when my IT-band issue started flaring up.  You can click on the link to read more in depth, or just read this short description.

Iliotibial band syndrome is a common injury to the thigh, generally associated with running. It can be exacerbated by excessive running up and down hills, long distance running, and striking the foot hard.  It can be caused by muscle imbalance, uneven leg length, and excessive over-leg rotation.  The syndrome represents itself as extreme pain on the outside of the knee to up the entire length of the iliotibial band, which runs from the pelvis, over the knee, and inserting just below the knee.  It can be treated with rest, foam rolling, ultrasound, stretching, taping the inside of the knee, wearing an IT compression wrap, and in extreme circumstances, surgery.

Okay, with that said, I have IT-band issues.  After breaking my leg 6-years ago, I have had challenges rehabilitating it to the point where I walk with a normal gait and without pain.  Do not get me wrong, I am extremely high functioning and so thankful for where I am, however I am constantly reminded that my left leg is weaker and less flexible.  This caused me to have IT-band issues while I was training, but learned to roll out my outer thigh and resolved the issues.  Unfortunately, I went into this race without any stretching or foam rolling the days prior, and was unaware of the IT compression wrap strategy.  As such, I received a rude surprise during the down hill section and felt the excruciating pain on the outside of my left knee.

Delicious options at the aid stations

I was able to find a sweet spot however, and as long as I didn't go too fast or too slow, I jogged my way steadily downhill to the last aid station.  I strode in just as I hit 4 hours and 15 minutes total time.

Mile 25 @ 21:25/mile 

This was the last mile that I truly have real recorded data from.  I got to the aid station and realized that I probably wouldn't be running anymore.  I was receiving help from a ton of volunteers, including one who took a potato, rubbed it in a bowl of salt and essentially shoved it into my mouth!  It sounds ridiculous, but I'm sure it helped me not cramp.  I tried multiple stretches to alleviate the pain, but realized that my IT band was so inflamed (I could visibly see it distended on the outside of my left knee) that there was no way I could immediately remove the acute pain.

As I said above, I was at 4 hours and 15 minutes before this aid station.  If it wasn't for the IT-band issue, I feel confident in saying I could have pulled off at least an 8:30/mile average for the last 6-miles of the race.  This would have added 51 minutes to my time, bringing me in at 5 hours and 6 minutes total.  To be honest, I would have been able to go faster on the downhill sections even and probably could have even came in at under 5 hours if it wasn't for the IT-band issue.

Before I started out of the aid station, I gave Natasha a call.  I had my iPhone with me the whole time, being used as an iPod.  At this point I pressed the little button on my headphones and Siri chimed in - I asked her to call Natasha and was able to let her know that I was 6 miles out - like I promised.  I had told her before that the last 6 miles would probably take me an hour max (at a conservative estimate of 10:00/mile).

I started to try and run towards the finish line, only...

Mile 26 - 31 @ 23:55/mile average


...it wasn't running.  It was painful, extreme, tear-inducing walking that felt like I was taking forever.  And it was.  I don't have actual data from this section because the watch ran out of batteries.  I came up with the average doing some math regarding my overall time and last known data-point.  After the fact, I was actually really thankful that I ran out of batteries.  If I had seen how slow I was going, I don't think I would have kept it up.  Instead of seeing Natasha in less than an hour like I had expected, it took me over two hours to go the final 5 miles.

I stumbled on through pain, trying everything I could.  I tried hopping three times on my right leg and then a short stride on my left.  I tried walking backwards.  I ran into John the massage therapist and he attempted taping my leg for me with a special tape.  He even had a razor to shave some of my hair away to help it adhere.

As I later read about ways to remedy the injury, I now know find out that he unknowingly taped the incorrect part of my leg to reduce the pain.  He actually increased the pain exponentially.  I made it about 30 feet down the trail, trying to give his efforts the benefit of the doubt, before ripping the tape off my leg.  I felt bad to waste this kind runner's efforts, however it was clear to me that it made the situation worse.  The tape was actually pulling my IT-band further out of the insertion point, causing the pain of it rubbing against my knee to feel much, much worse.

John, if you somehow read this, thank you so much for your help.  If you ever meet someone with IT-band issues along the trail again, try and tape the INSIDE of their knee.  But seriously, thank you!

Regardless, I did my best to soldier on.  People stopped to try and help, concerned due to my awkward stride and tear-filled face.  I felt silly because it looked like I was emotionally distraught over my poor performance, or that I had hit the wall and had gone out too hard from the beginning.  Truth be told, I was so happy to have made it that far and excited because I knew I had enough time to finish, as long as I could just keep moving.  It simply hurt so bad that I couldn't help but tear up as I took each step.  I had the energy to keep moving, wasn't cramping, didn't "bonk," I was just injured.

In the final 5 miles, 298 people passed me.  

Each person that stopped to check on me I had to reassure that I was fine, and let them know I would be there at the finish line with them in a little bit.  I tried to encourage every person who ran by, just as they had encouraged me as I ran by them in the beginning of the race.  It was partially disheartening to literally watch all of my hard work run away from me, but also encouraging to see that these individuals were still pushing themselves, still making their way to the finish regardless of their position.  It was really a lesson in humility for me, as I had to watch those I had passed, now pass me.  It was a good lesson to learn during my first experience trail-racing.  It motivated me to just keep going, and I was looking forward to see Natasha and all the rest of the finishers.

Shahid, a fellow runner who waited at the finish line to support and congratulate me.

Results:  412th overall - Andrew Yasso

Bib 606, 23 M 

Official split times

@ Aid Station 3

113th place 2:05:43.3  9:27/Mile

@ Halfway

114th place 1:48:54.0 13:27/Mile 

@ To finish

412th place, 2:52:03.4 18:18/Mile 

Overall time

6:46:40.8 13:12/Mile

Final Thoughts

I finished the race - for that I am ecstatic.  My leg which I demolished, almost 6 years ago to the date, performed beyond anything in my wildest dreams.  When I broke my leg way back when, my thoughts were "well, I'll never be a runner, but there is still so much more that I can do."  And I have been blessed and fortunate enough to find adventures and activities that not only I can do with my leg, I can excel at.  Well, while I may not have ran all 31 miles of this race, my leg remained solid for a solid 25 miles and for that I have absolutely no complaints.  

I wish I would have taken better care of my IT band pre-race, or had known about the compression wrap.  Maybe with a little more knowledge and better training I could have exploded into the ultra-trail running activity.  Honestly though these wishes are easily dismissed due to the simple fact that I performed better than I could have imagined.  I don't think I can call myself a good runner at this point, but I can't keep lying and telling myself that I'm not a runner.  I came up with a goal, and accomplished it - even if it didn't look exactly how I expected or wanted it to.

My main support and inspiration.  Thanks, so much =)

The best part of this whole experience, is that I did not feel robbed for one second.  Sure I was disappointed I didn't do better, but it doesn't feel like anything during those 6-miles was taken away from me.  I was given renewed respect and understanding of the limitations, but more importantly, the strength and possibilities that exist for me.  I was able to enjoy a sport that I never thought I could participate in.  I got to run through a beautiful temperate rain-forest as snow fell heavy from the sky and the sun shined bright and warm.  I got to go outside my comfort zone and challenge myself.  I was shut down and built up in the exact same experience, and I enjoyed every tear-producing, laughter-creating, yell-promoting, smile-inducing step of it.