1157. 200 mile ultramarathon questions and answers.

February 24, 2024 I ran the swammie shuffle 200.

This was a 220-mile race from Sandbridge Virginia through the outer banks to Hatteras lighthouse and back. There was a section between Sandbridge and Corolla where there was about 20 ish miles of beach so we hit the beach on the way down and on the way back. This race wasn’t supported with aid stations – some people used gas stations, restaurants, or anything else they could find to fuel – others had a crew follow them.

Here are some questions we’re going to cover:

• What initially drew you to participate in the event?
• How did you prepare for such a demanding race, and were there any specific routines or training methods that you found particularly effective?
• Race Overview – During the race; Race Strategy? What went well? What didn’t go the way you planned it? What was the toughest moment for you, and how did you overcome it? Were there any strategies you used to manage the mental and physical challenges? With hindsight, what would be one thing you’d do differently or change if you were to run the race again?
• Ultra running can be a solitary sport, but it also has a strong community aspect. Can you talk about the importance of support from crew or other runners during the race?
• What was one unexpected lesson or insight you each gained from participating in this event?
• Many of our listeners are back-of-the-pack runners. What advice would you both have for them, especially in preparing for and tackling ultra distances or for specifically stepping up to 100s and 200s if they are on the fence?
• It’s been a few weeks; reflecting on the race, what has been the most rewarding part of the experience for you?
• How do you think events like the Swammie Shuffle 200 help in raising awareness and support for (in this case) veterans with mental health challenges, or other charities?
• After completing such a significant and challenging race, what’s next for you? Are there other events or causes you’re planning to support? Swammie again??

What initially drew me to run this event?

Because it was local and cheap. Most 200’s are out west and cost at least a grand to do, not including travel expenses. This was a 6 hour drive from my house and cost about 200 dollars. We were planning to car camp most of the time, but the people of sandbridge and outer banks donated a couple houses along the route that we could stay at. This was a nice touch and something that we all appreciated. I found out about this race from a friend and had my eyes set on it for a year before I ran it. This was my second 200 miler and I wanted to run this distance again to see if I could actually do it – after all – maybe I got lucky the first 200.

How did you prepare for such a demanding race and were there any specific routines or training methods that you found effective?

“To get better at climbing ; climb.” That’s a rock climber adage. I prepared to run long by running long. 2023 was a stout year for me and I completed pretty much 100k or more each month between May and November. I went for the “black list” series and threw in a couple more races like ironstone, philly 4 corners, and wildwood 100 to get long training runs in. After my last race in November, I took the rest of the year off and started training back up in January – peaking at a 100 mile week a few weeks before Swammie. I also work on my feet so while I took off from running, I was spending 8 hours a day 6 days a week standing / walking around

Some routines / training that was effective for me: long slow runs, training nutrition, and cross training with weights and calisthenics. “Going for time” instead of going for a set amount of miles, and also eating clean and staying hydrated each and every day. A whole food plant based diet works really well for me and I also couple that with intermittent fasting. I’ve been doing this for maybe 6 years now so it wasn’t something new that I tried specifically for swammie.

What was your race strategy, what went well, and what didn’t go as planned? What was the toughest moment for you?

So I had 3 goals set for myself for this race. Finish in 3 days (72 hours), finish under 99 hours (my buckeye 200 miler time), and lastly, just finish. *buckeye was a 200 mile race and swammie was 220 miles. It would’ve been cool to beat my buckeye time with the extra 20 miles tacked on.

The game plan: I wanted to start slow, and eventually find a 2 mile jog 1 mile walk rhythm: going 65 miles the first day, 75 miles the second day, and 85 miles the last day.

What went well? We cleared 65 miles on the first day. Nutrition and hydration were on point, my crew was operating top notch, and the donated house in salvo was an amazing reset spot.

What didn’t go as planned? We stopped in front of an HOA to get some crew supplies and after about 20 minutes, we got kicked out lol we planned to stay for about an hour. Another thing; I didn’t have a puffer jacket on me (it was in the crew vehicle) and I could’ve used this a handful of times throughout the run. Thankfully Pete and Bob had an extra layer and each donated them to me for the one situation, and corie my crew captain pulled up on me in the other. I had to call her to come help. Usually she was coming in every 6 hours or so.

The biggest thing that didn’t go according to plan was having crazy shin splints around mile 108. I ended up calling my crew to come pull up on me so I can get this figured out. This was the toughest moment for me. The pain was so real I almost threw up and passed out several times while laying in the back of the car. This is the point where Rich and I crossed paths, I gave him a hand with some lights and he ave som encouraging words. I was in bad shape and couldn’t really walk. I eventually fell asleep in the back of the car for a few hours. The plan was to hobble to mile 110 (the turnaround point) so I can make it halfway, then I could drop out to “save my dignity” at least I got half way. Well I got to the turnaround point and this old head Dave – another runner – was leaving the turnaround point as a hobbled in. We shot the shit for a few minutes and we went our separate ways. Dave didn’t know this at the time but he just saved my race – the saving grace I needed and I knew right then and there I was going to finish. (I caught back up with him at the swammie house and let him know that and he couldn’t believe it, thanks again Dave🙌🏽) it really wasn’t anything he said, more what he did. I knew he was hurting and he was getting back out there. If he can do it, so can I. It was a tough pill to swallow to know my race wasn’t going as planned but that’s why I set up 3 different goals each race with the last goal to just finish. It really helps in moments of stress. Pete also had some top notch poles in the crew car that I started to use and this took a lot of weight off my legs. I proceeded to use these poles the entire 110 miles back to the finish, walking the whole way. I couldn’t even run if I had to. Eventually I linked back up with pete and we walked from mile 140 to the finish together. We even ran the first 100 miles together so we ended up doing about 180/190 miles together.

This shin splint issue came up during my last 200 mile race and also during my last 100 mile race. Each time on tarmac, I think that has something to do with it. Post swammie , I’ve also analyzed my form which it seems to be that I’m running way to front footed like on the ball of my foot , which may be ideal for sprinting but not really (maybe?) for these longer distances. I’ve been trying to go more flat footed or not as much on the ball of my foot. The thing that’s most frustrating is that after Buckeye 200 a year and a half ago, I really put on emphasis on lower limb strength and mobility, and for it to come up again my past two races really strikes a chord but It’s just a back to the drawing board and trying to figure it out type of thing. It’s interesting because I ran alot of trail last year with the whole black list series and don’t deal with shin splints at all.

Where there any strategies you used to manage the mental and physical challenges?

Practicing patience and presence: it’s one thing to say be present and another thing to actually practice being present. Especially when I knew I only could really walk 110 miles back to the finish line, moving at like 3-4 mph. I focused on making progress and getting to the next post up spot however many miles away that was.

Controlling what I can: I couldn’t run without being in a ton of pain, but I could walk and it was manageable. After a few hours the pain would be real and I’d stop, put my feet up, and eventually get back going. My crew really pulled through on this one. (Corie and champy)

Good conversations: pete ended up walking the last 65 miles with me, 180/190 miles total – and we shared some good laughs and conversations.

What would I do differently or change if I were to run the race again?

Change my running form to try and avoid the shin splint situation.

Go crew-less. This race , there was plenty to stop and grab food – maybe not what I preferred but still possible. I do want to go for a faster 200, but I’d also love to complete these distance crew-less as it’s a whole different ball game. For the fast 200 I think having aid stations would be a huge help. Also , my crew was my girlfriend and dog and with them being out on the road solo I sometimes pray that they are okay.

Pack my puffer and carry with me at all times. Outer banks weather swings crazy and although my gear was good enough to get through most of it, the cold mornings really put unneeded stress into the situation, to the point where I had to use other people’s gear and that’s not ideal.

How important was support from crew or other racers during the race?

Super important. It’s kind of hard to put into words how important crews and other racers were during the race.

Corie (my girlfriend) has crewed most of my races so we have a good mojo when it comes to these things. She knows exactly what to do and say at just the right times. She saved this swammie race for me no doubt because without her, I probably would’ve had to drop at mile 108 or 110. I’d like to think if she wasn’t there, I’d still be able to get it done, but she came up in a big way at that moment. There was another point during the race where I was crossing the long bridge coming into Oregon inlet, and the winds were coming in at around 45 miles an hour. It was late maybe 2 am or 3 and I finally got off the bridge. I was looking for somewhere to post up and get out the wind for a few minutes but couldn’t really find anything. I went behind an electric box and that was a bust and then tried to lay in some dunes and got pricked by a shit ton of these thick ass thorns. I ended up calling corie to come link back up and we posted up at coquina beach parking lot just up the road from Oregon Inlet. Again I’d like to think that id be able to figure it out if I didn’t have that lifeline, but who knows. That’s one of the reasons I want to run a 200 mile journey run solo now, to see if I can pull through. It’s a way different ball game being unsupported.

As for other racers, Pete really showed his heart by staying with me the last 50 something miles, even let me rent his hiking poles🤣 I knew I couldn’t drop just for the fact that Pete was committed to stay with me. Dave was another person who came in at a super clutch moment and gave my fire just enough oxygen to ignite again. That was at the turn around point at mile 110, I really was set on dropping then, but of course, there was a bit of motivation the moment I got there and Dave was like an angel in disguise. Those were two special moments during this race. On top of that, I really enjoyed the out and back format because it gave me a chance to run into other people on the way back. It brings new life when you see someone already past the turn around point or even heading towards the turn around point. It gives me like a high or something. Even seeing you Rich I was down and out, and even just those little encouraging words you gave me like you’ll be alright and rest up, you got this – I stored them in the back of my mind and repeated them to myself constantly on the walk back to the finish.

What was one unexpected lesson you gained from participating in this event?

I really learned about veterans and their struggles with PTSD and how that could potentially lead to them taking their own life. I’ve dealt with suicide in my family and for 22 vets to take their life everyday? It’s kind of crazy. I knew this race was for the vets and veteran awareness, but to see swammie’s parents and family members at the pre race dinner and again at the finish, it was touching. It tugged on my heart strings. I don’t know too many vets and it was just a good reminder that they’re people just like us dealing with battles inside their minds, and if I can say, something I really pondered on during this race is how running has definitely helped me process my own trauma – something about that bilateral stimulation is so good for me – and I know for others too. I’d highly recommend running or cycling for those who do feel alone and they don’t want to or don’t feel comfortable talking about their issues with people close to them. The running community has been so supportive of my journey, and it’s not like I see these people daily – usually it’s a few times a year and there’s just – going through a tough race – there’s a special bond that’s built and it makes it easier to talk about struggles and hardship when you’re doing something as hard as an ultra, a special bond is built and running has definitely been a form of therapy for me, especially running long.

Any advice for the back of the pack ultra runners? Maybe touch on both for ultras in general and for stepping up from 100’s to 200’s.

For ultras in general, don’t do too much too soon. Going a set distance for the first time hurts and your body takes a while to recover. My first 50 miler I was jacked up for weeks. My first hundred miler I couldn’t walk for a month. It felt like my feet were broken. Maybe they were. My first 200 miler? I was out for three months and couldn’t stand for more than 2 hours at a time without taking some sort of break. Of course; the first time is the worst time and your body starts to remember, so recovery gets quicker but these ultras don’t get easier.

If I had a gun to my head and had to make a recommendation on how to start into the ultra seen: maybe do 1-3 races per year. Year one maybe do a few 50k’s, year 2 maybe do a few 50 milers, year 3 maybe a few 100k’s and year 4 or 5, go for the hundred miler. There’s really no rush to this journey, I think I might’ve done too much too soon.

Stepping up from 100s to 200s – they are two totally different races. 100s you have a time crunch call it around 30 hours or so to complete the race, maybe a little more. There’s not that much time though in the grand scheme of things: filling up water bottles, bathroom breaks, food, if you have to deal with an injury or gear issues come up. You’re definitely racing the clock. For 200s, it’s usually a generous cut off, call it 6 days – of course some of them have stricter cut offs but 200 miles in 6 days? That’s like a 50k a day, super doable for most people. 200s aren’t as much running either, it’s a lot more hiking, and a lot more strategy. When are you going to sleep? How many miles on the first day? If it’s a journey run, where are you going to sleep? Where are you going to fuel? 100s you pretty much bang in one shot.

If I had to give advice on stepping up from 100’s to 200’s I’d say don’t do it😂 I’m kidding but these are totally different races. Get lots of miles in and practice with all your gear on (that means a heavy pack) and do long back to back to back runs. Maybe something like 20/20/20 or 30/30/30 if you can swing it. It’s a time commitment for sure. Know why you want to run something like this too; that goes for any race. Each race I’ve ever ran I’ve come pretty close to dropping, but knowing why I’m doing what I’m doing helps get through those times. As the saying goes, he who knows why doesn’t need to know how. I mainly run to go through something hard and come out as a better human on the other side. At least I’d like to think that.

It’s been almost a month since the race, what has been the most rewarding part of experience for you?

Having that house by the start really was something special and allowed for a more intimate feeling before and after the race. (The people of sandbridge donated a house for the week for the runners, a beautiful house at that) That was really cool. Another rewarding experience for me was how fast my body bounced back. My first 200 mile race was a year and a half ago and I was laid up for 3 months, granted I’ve put in tons of miles and work since then but it’s been barely a month after swammie and I’m already slowly getting back to working on this running craft. It’s cool to see the progress I’ve been making with this journey – as well as some friends journeys – and how well my body is adapting.

All that being said, the most rewarding part of the experience has to be the fact that I know I can endure and go through hard things.

These races are “self-inflicted” and we know that it all comes to an end, but it’s a chance to get uncomfortable for a little bit like going through pain, sleeping on a bathroom floor or on the dirt outside, going through the day, the night and again and again. Sleep deprivation breaks people down too.

It’s a chance to get outside of that comfort zone and see what we are truly made of.

It’s giving me a reference point to look back on, I got through that – I know I can get through this.

It leaves us raw and vulnerable, a good practice to experience.

It brings community together and strengthens friendships – type 2 fun, not necessarily fun in the moment but after the fact.

It’s inspiring to witness all the runners finish, and go through hardship.

Thankful to have gone through this experience.

How do you think events like swammie help in raising awareness and support for (in this case) veterans with mental challenges or other charities?

I’m not really sure how prominent charities become so big – like if it was through stellar marketing or good influencers or backed by a billionaire or whatever so this is just kind of off the top of my head, but running 200 miles isn’t “normal”. Most people won’t ever do it and eyeballs are drawn to things that are not normal. Every runner who ran this race posted something on their social media though and I’m sure they mentioned the run was for veterans awareness, I know I did. That has to have like a circle effect where our circle of influences are now being aware of the message that we’re spreading – that goes for any message we spread – but especially vet awareness in this case. You know, it’s really cool to see the ultra community get together for such a good cause; some companies put these events on for profit specifically, but to have something where it’s for a charity or for a good cause? I’d love to see that happen more often. Change starts small and if a bunch of ultras start to spring up and raise money for good causes, I’m sure the third degree consequences would be a positive outcome wether that’s getting more money raised, more awareness spread, or more people into the ultra community.

Taken from the swammie ultra sign up page: 100% of funds raised from this race was divided between the Awareness N Action and Mission22 charities. These are charities committed to tackling veteran suicide and other veteran’s issues. Mission 22 is an extremely reputable organization that does amazing work and offers significant resources to our veterans seeking help with PTSD, depression, etc. the RD’s started Awareness N Action to make a more grass roots impact. Awareness N Action looks for smaller local organizations that are helping veterans with these same issues. We also look for creative ways to help that are not directly tied to PTSD assistance. Many of our veterans will have a hard time asking for help, so we look for opportunities to get them connected in other ways, such as finding and funding martial arts studios that will offer free veterans’ classes on a regular basis.

Whats next for you? Other events or causes your planning to support? Swammie again?

I’d love to do Swammie again, and I am trying to figure out if I can make it happen for 2025. I’d also love to run Cowboy 200 in 2025. I’m not sure if I want to do two 200’s in one year though. I usually only race about 2 races per year.

Right now, post Swammie, I’m slowly building my mileage back up to race again in the Summer. I have my eyes set on two races: Ironstone 100k and loopy looper 100 miler. I’d love to do a fast 100 miler so I think loopy Loop will take the cake on this one. Loopy looper is also on cement too so I want to see if I can kick this shin splint thing on the hard surfaces.

In the meantime, I’ve been hitting the gym and doing some calisthenics and weight training-type exercises.

I really feel like health and fitness is a never-ending journey and these races/events we do in between are just chapters along the way. This health and times journey is never going to end for me.

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Thanks for the questions and all your effort