2019 Rat Race 50K

My cool finisher mug!

A Cinderella Story Without The Cinderella Ending

Even though everyone had told me he wasn’t that far ahead and that I could catch him, I was not prepared for the kick at the finish. Honestly, what are the odds that in a four plus hour race it will come down to who has a faster kick for the last quarter mile. The chances are pretty slim, but it happened. It was the type of ultra finish I had dreamed of witnessing and to have been more than just a spectator to it and to have had the honor to share it with the caliber of athlete that I did left me downright giddy for weeks. This is my story of the inaugural Rat Race 50k!

The Rat Race trail runs have been an annual event for awhile; I only became aware of them last year. I ran it for the first time last year, opting for the longest distance offered, the 20k. This year the RD decided to offer a 50k option. I happily partook. In the past, both the 10k and 20k distances used the same 10k loop to reach their total distance. Until arriving at the race, I was expecting this to be the case with the newly offered 50k distance. To my surprise and satisfaction the RD had altered the course a bit for the 50k runners. Rather than five laps of the 10k loop, he added a longer 20k loop which was then followed up with three laps around the original 10k course. If you want a more in depth description of the 10k loop, go to my race report from last year on the 20k. As happy as I was to hear that I wouldn’t be running five laps of the 10k course, the added 20k loop to start was not 20k of completely fresh trail. In fact, about half of the large loop was the same trail as the 10k loop (see Strava map). And all of the added distance to the large loop was either fire road or powerline cuts, no new single track. I’m not trying to complain here, just making it clear that the 50k is for the most part achieved by running the 10k course five times.

With this being my first race of the year, my primary goals were to test out my fitness level, get adapted to those pre race jitters before my “A” races, and have some fun of course. If everything went well, I hoped to set a new 50k PR (4:54:29) for myself as well. Why did I have such high hopes for my first race of the year? I went about training over winter completely differently in this past offseason than I have since I started running ultramarathons. I got myself a gym membership and started building up my mileage and doing some speedwork on the treadmill in January after light mileage in November and December. I’ve found that I enjoy a couple months of lower mileage to allow the body to recover and to avoid burnout after heavy training and racing. This year I increased mileage and intensity more quickly with access to the treadmill. I wasn’t sure how well all of the treadmill miles would transfer to trail running, but I was excited to find out and hoped for the best results, a 50k PR. 

All set, ready to race!

The week before the race the timing company sent out an email with a link to the entrants list. I scanned it to see if anyone I knew would be running the 50k. I didn’t see any names I recognized except for Rich Riopel. If you’re not familiar with who Rich is, in short, he is one of the best ultrarunners to come out of NJ. He has qualified for and represented the USA multiple years on the 24 Hour National Team to compete at the International Association of Ultrarunners (IAU) 24 Hour World Championship. If you want more evidence that he is an accomplished ultrarunner, just look at his Ultrasignup results. Why am I giving you all of this information about Rich? Well, he is a main character in my race report.

As we all took off from the start the course started off following the same unpaved road that the 10k loop starts on. I was following Rich and one other runner when early on, probably a quarter to half mile from the start, Rich hops of to the side and begins retying a shoelace. I passed him at that point and expected to see him passing me within a couple minutes. To my surprise, I ran with the other lead runner for a couple miles at what felt like a pace that I could maintain for the entire 50k and there was no sign of Rich. We were doing around eight minute miles and it was feeling good so I tried to maintain it knowing that the 10k loop was more technical than what I was running on this bigger loop. Other than some sandy sections, and even those were runnable, it was all easily runnable. I figured to meet my goal I only had to average 8:30 miles so I was trying to bank some time for the loops around the 10k course which I figured would be a bit slower paced. The 10k loop was a bit more wet than it had been last year and the wet spots were a bit sloppier and more treacherous than I recalled. Regardless, I made it around the large 20k loop and back to the start/finish at about 1:34 with only another 30k to run. 

A Strava Flyby screenshot of just before the final lead change of the race!

Starting my first of three loops around the 10k course, I began to wonder what the heck happened to Rich. Did he drop? Was he just here for a fun run and jiking this 50k? These questions were answered about two miles later when he passed me just a bit before hopping on to the start of the single track portion of the course. I tried to keep up with for him a bit and soon realized he was in no way jiking this thing. With the curvy, heavily vegetated trails it didn’t take too long before he was out of sight. I was shocked to see him again just a couple miles later making his way back onto the trail. I assume he must have made a pit stop and he hopped back on to the trail just behind me. Having him right behind me and knowing that we were in the first and second at about the halfway point of the race lit a bit of a fire under me and I pushed a bit harder than I probably otherwise would have. We ran within a couple paces of each other for about a mile until the course pops off from the single track to a short unpaved road section again. At that point Rich cranked it up a bit and pulled ahead. I tried to give chase and kept him from pulling out of sight on the unpaved road section, but shortly after being back on the single track he was gone again. 

Battle wounds.

Going out for my second to last lap and knowing he wasn’t that far ahead I tried to push harder and earlier than I had intended. I could see him in the distance on the long straight fire road sections that start the loop, but as soon as we reached the single track again there was no sign of him. I tried to maintain my pace hoping that he may slow down and I’d have a chance to run with him again, but my other motivation to keep a good pace during this lap was completely unrelated to my race goals. My wife was running the 10k and with the staggered timing of the start times of the multiple distances if I had any chance to see my wife on the course it was during this lap. I was pushing hard during this lap in hopes I would get to see her and give a few words of encouragement. It was the first race she had run in a long time, her first trail race ever, and the first race we had run together in an even looonger time. It was great motivation for me to push, even more than chasing after first place at the moment, but to no avail. I wouldn’t see her until passing through the start/finish area for the final time. 

As I passed through the last time I was surprised at how encouraging the few people hanging out were. They were excitedly telling me that first place wasn’t far ahead and that I could catch him. One person even said he was only ahead by maybe a couple minutes. With that information and knowing it was my final lap, I ate my last Honey Stinger gel (I believe my sixth of the day) and pushed as hard as I could for the last easily runnable section of the course before the single track. I thought to myself that maybe I’d catch a glimpse of him on the long straight road, but nope. I held on to a bit of hope running the single track, but by the halfway point with only about three miles to go I had pretty much lost hope and started comforting myself by focusing on the positives. I was going to be able to pretty much cruise into a second place finish. I was going to set a new 50k PR with a finish time of easily under 4:30. From then on, my main motivation to not totally just coast in was to improve my PR by as much as possible and hang on to second place. I had lost all hope of catching up to first. 

All I need for a 50k.

That is until about a half mile from the finish when I heard some grunting and heavy breathing from behind me. It was just before the little wetland section of the course around the lake where there’s a couple of single log pathways for water crossings. Basically a section that is unrunnable. I looked back initially thinking it was probably a 20k runner sprinting it in to the finish. I was shocked to see Rich behind me with a full head of steam sprinting to catch up to me. Shock quickly turned to a mixture of fear, confusion, and panic. I would have to run this unrunnable section and then sprint the last quarter mile or so if I wanted to have a shot at first which just a few seconds ago I had already thought a completely lost cause. I tried my best to get across the logs quickly without falling and then going into any kind of a sprint that I had left. It wasn’t long after that the wet section that the trail widens then a quick left up a little hill and about a 100 yard dash across a grass field to the finish line. It was just before the left turn that Rich passed me. At that point I knew that I would have to give it everything to have any chance of keeping up with him. I was mentally committed, but my body wasn’t. My tired legs showed themselves as I tried to sprint up the little hill only to catch a toe, go down and skid on one knee for a bit before pushing myself back up onto my feet with both hands. It felt like only a second, but by the time I was back on my feet I knew I didn’t have a chance of catching him. He only had a few paces on me but I was moving like I had just run a 50k and he was moving like he was finishing a 5k.

Video Credit:  Greg Lassik

I was proud enough to at least continue to run it in as hard as I could even when I knew I wouldn’t be able to catch him. And amazingly, from the point just after my fall to the finish line was all caught on video by a spectator. In the end I finished in 4:15:24 just 10 seconds behind Rich. After congratulating one another on a ridiculously exciting ultra finish, I had to find out how it came to be. As it turned out, Rich had missed a turn about a mile from the finish and did an extra half mile or so. Sometime during that extra out and back he did, I unknowingly passed him. In retrospect, I can’t be disappointed with how the day turned out. I improved my 50k PR by almost 40 minutes! I raced a world class ultrarunner for much of a 50k to finish only 10 seconds behind him after a sprint to the finish. I mean, I could be super disappointed that I didn’t manage to sneak in with first place, but that wouldn’t be as much fun so I’ll stick with what has worked best for me in the broader scope of ultrarunning and be happy about all the positives.

Photo at the finish.

Scott Snell
April 8, 2019

Were CEP Compression Socks Responsible For My 50K PR?

"Disclaimer: I received a pair of CEP 3.0 Tall Compression Socks to review as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review find and write race reviews!"

When my CEP 3.0 tall compression socks arrived in the mail I was excited to try them out to see if they lived up to the hype I’ve heard. When I say hype, I don’t specifically mean just CEP compression socks, but the running benefits of compression socks in general. I see them being worn by many ultrarunners and shorter distance runners and have heard many runners rave about them. My experience with them is limited. I’ve only worn a single pair for a couple days immediately following my first 100 mile race. Maybe they helped with recovery a bit, but it is hard to say as it was still somewhat painful and a bit rough on my body as a whole. Although, if the recovery from my first 100 miler didn’t hurt to a certain degree, in my opinion I would say I probably did something wrong for it.

My first reaction to my new CEP 3.0 tall compression socks was eagerness to get outside and run a hard paced 10 miler. The fact that this was my first non-treadmill run in awhile and the weather had finally warmed enough to be comfortable to run in shorts in early March may have contributed to my zest to get out and run on this particular occasion. My second impression of these new socks was “Dang! These things are really tough to put on!” Well that ten miler went really well, even earning some Strava Best Effort medals (https://strava.app.link/dGqJLCdEjV)! Everything felt great for the entire ten, including my feet and calves. And after a few more trial runs, managing to put the socks on became much easier with a little practice and learned technique.

After a few more weeks and test runs, it was time for the real test: wearing my CEP compression socks for my first race of the season, Rat Race 50k. I figured if 31 miles of trails with a few stretches of semi technical terrain went well wearing CEP socks, I would be a convert as well. I'm happy to report that the race went wonderfully (improving my 50k PR from 4:54:29 to 4:15:24) and the socks performed beautifully (race report). My greatest concerns when trying new socks for long runs is comfort and blister prevention. I was relieved to find CEP compression socks kept my feet feeling good for the whole distance and I went home without a single blister. I’m not naive enough to credit any pair of socks for a nearly 40 minute improvement in my 50K PR nor am I too bashful to claim that it was my hard work that was the primary factor that made that degree of improvement possible. However, I am willing to admit that a quality pair of socks never hurts the cause and if a placebo effect improves my performance, I’ll take it. 

So that is just my anecdotal experience with CEP compression socks, but as a skeptic I always ask what the research shows when I hear anecdotal evidence. Many claims are made by companies selling the socks: improved blood flow, reduced swelling, muscle stabilization, and decreased recovery time among others. All sound like great benefits, but does the research support these claims? Armstrong et al. (2015) found in a randomized, replicated study that the wearing of compression socks for 48 hours immediately after running a marathon reduced recovery time. This conclusion was reached based on the data showing a significant difference in the amount of time it took for participants to reach exhaustion during a controlled, incline treadmill run two weeks before and after running a marathon. The time until exhaustion for the treadmill run after the marathon for the group of runners wearing placebo socks decreased by 3.4% while the time increased for the compression sock group by 2.6%. A similar study performed by Kemmler et al. (2009) came to similar conclusions, finding that running performance was significantly improved by calf muscle compression.

If I haven’t sold you on them yet (not that I’m trying to), here are three quick points that may close the deal:

1. They look and feel good (at a very minimum cover bad calf tattoos)
2. Six Month Guarantee: 150-200 wears before compression lessens
3. Thirty Day Return Policy: No questions asked money back guarantee

If you would like to try out a pair of CEP compression socks for yourself, they are available on Amazon. The 3.0 socks I tested are currently available for $59.95. If you want to give just the calf sleeves without the socks a try, they are available for $39.95.

It's not everyday you get to run trails with Rich Riopel, some NJ ultrarunning pride showing here.

Works Cited:

Armstrong, S.A., E.S. Till, S.R. Maloney, and G.A Harris. 2015. Compression Socks and Functional Recovery Following Marathon Running: A Randomized Controlled Trial. Journal of Strength and Conditioning Research 29(2):528-533. 

Kemmler, W., S. Stengel, C. Kockritz, J. Mayhew, A. Wassermann, and J. Zapf. 2009. Effect of Compression Stockings on Running Performance in Men Runners. Journal of Strength and Conditioning Research 23(1):101-105.