Mt. Diablo June 2nd

[thr3ee]

I "run" most hills, but it is often so slow that I am passed by quick moving power-walkers. Its not really much of a run which is why I call it my SHLOGGING (SLow SHuffle jOGGING) pace. The problem is that if I drop to a "fast" walk I am even slower and feel like I am working harder...go figure.

[leinfellner]

Here is my ultimate hydration advice: ;D
1. Half-Marathon (Road) - 1 one-way bottle (16oz, like water or Gatorade), no stopping
2. Marathon (Road) - 1 one-way bottle for the first half then use aid stations
3. Trail runs (<50k) - 1 handheld water bottle (20oz), mild dehydration OK
4. Trail runs (>=50k) - 2 bottles (`a 20oz) on a waist-belt, plus Enduralyte (2 pills/hour)

Uphill advice:
Slow, but relentless forward motion (this takes years to excel)

Downhill advice:
As fast as you can, but don't fall.

Nutrition advice:
One GU every hour (my favorite: Vanilla Bean)

Happy running!
Norbert

[miki]

Not sure if anyone mentioned it already, but, there *is* a water fountain at the top. It is to the left of the parking lot as you emerge from the last hellish ascent to the parking lot and are facing the observation deck. I didn't know about it on my first loop but was happyto "discover" it on my second loop. I had 2 water bottles with me too.

[Pacific Coast Trail Runs]

Yep - you're right, Miki. That's the only water on the course other than at around the campground where he aid station is located.

And not to go against Norbert's standard water plan, but I would recommend more than one bottle even for the 25 Km for an average or slower runner and/or if it's a hot day.

Sarah

[Adama Anderson]

I was the one requesting the advice. Thanks guys for the advice! I am looking forward to doing this. It will be a challenge because it's my first trail run (and here in Phoenix the trails are not like what I see for Mt. Diablo.) But I'm looking to having some fun, enjoy the scenary, my sister will be running the 8K during the race too, so it's both a challenge for both of us.

[harrywalther]

I'll most definitely carry 2 20oz - and I'll drink every drop between aids stations. Mt Diablo has taught me that much already!

As for the hills - suffer, baby! I hope you like pain.

There's really not much you can do in the short time left to prepare. Maybe some dreadmill running with elevation on max (bleh!) Just take it easy, especially on the downhill. And when the quads quit walk backwards.

[ultragirl]

ran today knee felt great .The knee strap I wore did wonders for it.I only ran 3 miles at a slow pace...12:40 min/miles so it took me about 38 mins. I have been training at a faster pace on hills so when I run Diablo ,I can hold a 12 min or 13 min mile effortless,well you know what I mean...certainly not effortless its just easier.Anyway knee felt good.I took NSAIDS and iced it and have been on glucosamine and I can tell the difference.Ok im off to work...grave shift sucks !!!

[ultragirl]

God I did dreadmill for most of my hill training adn got to trails on weekends and ran fields for long runs.I live about 40-50 miles from trails I run(rattlesnake....negro bar area) and train on......american river trails alos for long runs.I hate the treadmill but it does build up mental fortitude BLAH I SAY!!!!! I enjoy running on old field roads...we have one that is a 3 mile loop and we do runs there also.Someday I will live in the mountains next to a trail.

[chihpingfu]

To train on hills, you may want to check Joe Mitchell's race report - WesternStates 100: '04 runner: Joe Mitchell . This is a long report, but it mentions how to run uphill (taught by Scott Jurek) -

"...I was feeling good and managed to run the uphill section with the short stride trick I learned at Jurek’s camp."

I don't really stick to this style, but I believe short stride at uphill is efficient so that your legs won't burn out and have something left for speeding at the coming downhill.

Chihping

[ultragirl]

I agree chihpingfu, I do short strides going up and when it towards the end of a run I tend to do the shuffle step/run lol.Im going to read that article on my lunch break.Also I saw your pics of Ohlone and they are great pics,I may have to do that run.....its gorgous:) thanks

[thr3ee]

Mt. Diablo will definitely be a challenge as a first trail run, but trial by fire is always best in my opinion. Are you doing the 25K or 50K? I've never run in Phoenix, but I have done some good trails further south in Tucson and there was plenty of challenging climbs down there if you are ever down that way. As for Diablo, I think you should just hope for warm temps so you can watch all us Northern Californians melt as you enjoy what is (for you) moderate weather.

adamaanderson said:

I was the one requesting the advice. Thanks guys for the advice! I am looking forward to doing this. It will be a challenge because it's my first trail run (and here in Phoenix the trails are not like what I see for Mt. Diablo.) But I'm looking to having some fun, enjoy the scenary, my sister will be running the 8K during the race too, so it's both a challenge for both of us.

[slwrunner]

After looking at the 3D map earlier in the week a I have been feeling like a child during christmas time. ;D
Don't know if that is a good thing or just stupid. Hopefully I wont get carried away in the beginning and save something for the WALL.

I have tried a belt and running with two bottles but it just doesn't feel right. I just carry one 20oz bottle. The humidity here in Georgia is awful but I have been running with only one bottle forever. Hopefully that will be enough. If I do carry two bottles and decide to leave one at the aid station would that be okay?

[bniess]

I recommend that you take AT LEAST 2 handhelds with you AND possibly your camelbak. Last year, I ended up sharing my water with about 4 runners because they had run out of water between aid stations. 8k is a lot longer than you think when you are going uphill!

[harrywalther]

slwrunner said:

I have tried a belt and running with two bottles but it just doesn't feel right. I just carry one 20oz bottle. The humidity here in Georgia is awful but I have been running with only one bottle forever. Hopefully that will be enough. If I do carry two bottles and decide to leave one at the aid station would that be okay?

you'll have to figure that you will spend about 1 1/2 hours between aids stations. you're probably better adapted to heat than most of us locals, given that you train in humidity, but keep in mind that dehydration catches up with you. it's not going to hurt you much if you don't drink enough during a 1 1/2 h run, but it certainly will after 3h+.

are you doing the 50k? then you can definitely leave stuff at the bottom aids station after the first loop. If you want to drop something at the top then you'd probably have to wait a long time to see it again. I'm not sure if the volunteers from up there will come to the finish again. It's a long drive around the mountain.

I think Sarah & Wendell are off running today, so you'll have to wait until tonight for the final word on this.

But my advice would be to run with 2 bottles.

[Pacific Coast Trail Runs]

Good advice, Brad and Harry.

We were out running today, as you said, Harry - on Mt. Diablo, as a matter of fact - and it's HOT OUT THERE! Whew!

For me today (although I went a more technical, slower route), two 20 oz. bottles wasn't nearly enough fluid for me to get from Mitchell Canyon to Juniper Campground in the heat of the day.

For 50 Km runners, you can drop anything at the start/finish/25 Km. And you can leave stuff at the top if you're doing the 25 Km, but it'll be a long while before it comes back down to the finish. That aid station captain won't be down at Mitchell 'til after the last 50 Km runner goes through at ~42 Km and he drives all the way down and around the mountain.

Sarah