FROM THE EDITOR
In this edition, we have the distinct honor of featuring Tonya Olson, coauthor of “Fix Your Feet.” She offers invaluable insights into proper foot care essential knowledge for every ultrarunner Whether you’re an experienced racer or a newcomer to the sport, taking care of your feet can mean the difference between finishing strong and finding yourself sidelined.
We also delve into the rich history of the Mountain Mist 50K, one of the oldest ultras in the United States Within these pages, you'll hear inspiring stories from runners who have faced the diverse terrains of Georgia, Alabama, and Florida Their experiences not only showcase the spirit of ultrarunning but also highlight the incredible community that surrounds this sport
As we continue to grow as a publication, we are grateful for the ongoing support from all of you our dedicated readers, contributors, and the broader ultrarunning community Your passion for the trail keeps us motivated to bring you the best content possible.
Thank you for being part of our journey. We hope you enjoy this issue!
Happy trails,
Brandley Krisher Editor-in-Chief East Coast Ultra Running Magazine
PEOPLE
TONYA OLSON, MSPT, DPT
THE BLISTER TRUTH
Let’s face it: never in the history of blisters has one improved by ignoring it. Yet somehow, our feet those trusty appendages carrying us through life often get the least attention until they scream for help!
Feet 101: Understanding the Basics Your feet are engineering marvels with two key layers:
1)The epidermis: your skins top layer with five sub-layers (but no blood vessels or nerves)
2)Dermis: the inner layer filled with blood vessels, nerves, hair follicles, and sweat glands
THE SOGGY SITUATION
Foot nerd fact: Each foot has roughly 250,000 sweat glands! Ever notice how your fingers get wrinkly in the bath? That’s maceration when skin becomes porous, fragile, and wrinkly from moisture exposure. With your feet, its not a matter of “if” maceration happens but when Your feet start sweating with your first step, bathing themselves in moisture This is why those toes that have peacefully coexisted your entire life suddenly start “arguing” during more prolonged activities!
The Villain Trio: Maceration, Friction, and Shear
Think of these as the three troublemakers causing most foot problems:
1. Maceration: Your skin gets soggy and vulnerable
2 Friction: Two moving objects rubbing together (like your heel against your shoe)
3. Shear: A moving object against an immovable one (like a callus rubbing against the bone underneath)
Listen to Your Feet—They’re Telling You Something!
Calluses indicate areas of repetitive friction and shearing forces that are likely to break down during prolonged efforts. The skin develops a callus to protect the area experiencing friction, similar to how an oyster produces a pearl to safeguard itself from an irritating grain of sand
Blisters form in areas of friction or shear where the epidermis moves against the dermis, prompting the body to produce fluid to cushion and protect the tissues. Maceration makes the epidermis more delicate and prone to damage and blister formation. This is why your feet do not blister during training but do during longer events Seriously, your toes have been next to each other your entire life- why do they only “fight” during longer events? Maceration increases the skin’s vulnerability to injury
THE NINETIES CALLED—THEY WANT THEIR DESITIN BACK!!
Footcare products and strategies have evolved significantly. Previously, moleskin, duct tape, and Desitin (zinc oxide) were the main options for addressing footcare needs. However, more effective alternatives are now available. Sticking to outdated footcare products and treatment methods is akin to relying solely on a landline for communication
Today, runners have a variety of maceration prevention products to choose from Understanding the strengths and weaknesses of the ingredients will help you select the one that best meets your needs. Foot care is not a “one size fits all” situation; many factors come into play. What works well in one set of conditions may not perform as effectively in others You don’t have just one option for nutrition during an event So why apply the same limited thinking to your feet?
Melting point is the temperature at which a solid will melt. This indicates the duration of the product’s protective effects.
Occlusive refers to a product that forms a protective (hydrophobic) layer on the skin
Emollient indicates a product that softens and smooths the skin by filling in the gaps between skin cells.
Modern Solutions: Choosing Your Foots Best Friend
Preventing and delaying the onset of maceration is crucial for avoiding tissue injury in your feet. Many options are available, and product labeling can be confusing, as terms like “lubricant”, “ hydrophobic layer “ and “anti-chafing“ are often used interchangeably.
Lubricants lower the coefficient of friction, causing surfaces to feel slippery. They function well in areas where contact and rubbing take place, such as the thighs, arms, and the “undercarriage” region. However, product labeling can be misleading; thus, when choosing a lubricant, it’s vital to check for ingredients like dimethicone and PTFE. These components are formulated to protect the skin by increasing its slipperiness.
Hydrophobic layer-a product that creates a water-repellent barrier to the skin, repelling water and interfering with the process of maceration
Anti-chafing- a product with varying percentages of lubrication or hydrophobic properties. Skin barrier ointment-a general term for a product that protects the skin
For the Love of Your Feet—Put Down the Duct Tape!
Yes, there was a time when duct tape was the only option for taping your feet to protect them from friction and shearing forces Those were desperate times when people did their best under difficult conditions Duct tape is neither flexible nor breathable; the adhesive is abundant, persistent, and seems to multiply and melt over time, creating a mess of sliding tape that suffocates the skin, sticks to the sock, and wreaks havoc It was useful in a pinch, but let’s agree to treat our feet better and move on.
Modern tape options include:
Kinesiology tape is the best overall option for taping feet and toes. It stretches widthwise rather than lengthwise, is breathable, and is forgiving if a wrinkle occurs during taping.
Leukotape is the duct tape of the new millennium It has no stretch, is breathable, and features a strong adhesive It is well-suited for providing support to injuries in the field, such as sprained ankles or for securing splints It is best used on areas of skin that don’t move, like the heels or beneath pack straps The lack of flexibility, limited breathability, and strong adhesive make it less ideal for taping toes. You can do it, but with the availability of kinesiology tape, why complicate matters further?
Cover-Roll and Hypafix are similar tapes designed to secure wound dressings. Made from non-woven polyester, they are soft, slightly stretchy, breathable, and latex-free. These low-profile tapes are smooth and available in wide rolls that can cover larger areas, such as under-pack straps, sports bras, and more Hydrogel pads are basically water in little patches that work well to cushion damaged skin and prevent the tape from adhering to and damaging the roof of a blister Trench Foot: Not Your Average Soggy Situation
Don’t confuse maceration with trench foot! Named after a World War I condition, trench foot occurs after more than three days of cold immersion (below 50°F/10°C) and can cause serious nerve and blood vessel damage requiring medical attention.
Taking Steps Forward
Prevention is truly the foundation of happy feet. Understanding the causes of skin breakdown gives you the power to stop problems before they start. By identifying your personal foot challenges and applying the right modern solutions, you can keep those 250,000 sweat glands in check and your feet blister-free Your feet carry you through life’s adventures. Isnt it time you brought them into the modern era of foot care? Your future self (and soles) will thank you!
About the Author:
Tonya Olson, MSPT, DPT, is a physical therapist, ultra-runner, foot care expert, and entrepreneur based in St Petersburg, FL As a co-author of the seventh edition of “Fixing Your Feet” she brings 20 years of ultra-running experience, completing her first ultra-marathon in 2005 Since 2009, Olson has volunteered her foot care expertise at the prestigious Western States 100, where she spent a decade learning alongside her mentor, John Vonhof. Today, she divides her time between her mobile physical therapy practice for runners throughout Florida and consulting on physical therapy, running, and footcare specialties.
You can find her on Instagram: @tonyakolsondpt, Facebook: @tonyakolson, website: www footcaregal com
TONYA OLSON
FORGOTTEN FLORIDA TRAIL RACE
BY LISA CRAMER
PHOTOS BY NICK MORGAN
When they say ultra running in Florida is another type of beast, they are not lying! A million mixed emotions flooded my mind the night before the big race, from transitioning from the frigid single digit Ohio weather to the extreme Florida heat, navigating the challenging terrain, to the anticipation of any potential set backs. Would I overheat? Could I stay on top of electrolyte/nutrition replacement? Did I train enough? Would my body handle the terrain? Race morning came and as I stepped outside, cool drops sprinkled on my face and I sighed…..the weather was perfect. Jitters filled my body as I approached the start line. Everyone counted down together, then we were off and strangely my nerves settled as I watched a game of “Frogger” in the road- an opossum had nowhere to go because there were feet in every direction he turned! As I entered the trail, I took a deep breath and told myself to have fun and enjoy the scenery And that is exactly what I did- before daylight, I focused on not tripping over roots or falling off the boardwalk into the swamp. As we approached different obstacles, particularly broken or missing boards on the boardwalk, those ahead of you would shout the warnings, then you passed it on to the next one. In running, you watch out for your fellow runners. It felt good to be out together. Each runner’s deep breath and footsteps synching with those of the runner next to them, almost as if we were pushing forward together. As it slowly got light out, I could finally catch a glimpse of God’s beautiful scenery Everywhere you looked there was something new to see Early in the race, the trail followed along the edge of a river Much to my disappointment I did not see any alligators, but oh my, it looked so peaceful down by the water’s edge! I could have stayed there for hours! With every turn there was something so similar yet vastly different from the turn before With many miles before me there was no time to stop for pictures, but that didn’t stop me from running and snapping! With each step forward I soaked in every moment. At the same time, focusing on not getting lost! It is very easy to get wrapped up in your surroundings and lose the trail markers!
Fortunately, I met another runner, a guy from North Carolina and we were able to chat for a while Immersing yourself into good conversation with a fellow runner creates fatigue distraction while passing the time, leads to new friendships, and new opportunities. As I continued to traverse through the trails, they opened to a cattle field enclosed with barbed wire fencing. Luckily, there were stairs built at the fence crossings to make it safer and easier to cross! Trying to crawl under barbed wire with tired legs is quite the spectacle! I took my time crossing those rustic mini staircases to avoid falling. I thought the fields were finally over, then there was another fence to cross! The trail eventually turned into a quiet forest road, traveling through huge trees that lined the field edges. They were covered in a beautiful, sage green moss that gave them a furry appearance from a distance! And the size of some of the trees- whoa! You truly could not grasp it without seeing someone off in the distance. Everywhere I turned felt like a scene from Jurassic Park! Next were more sections of boardwalk to dominate- and some of the boards were super slippery! As I finally exited the woods and passed through a gate, there was a friendly sign to close the gate to keep the cows inside (#beef) The trail brought me back in the forest, but this time into a previously burned region Black charred tree trunks was all the eye could see. I took a deep breath as I could see everything the fire touched. But amidst all the charred landscape, new life was evident. There were hundreds of new, green leaves popping up everywhere! It at once made me think of a Phoenix, rising up from the ashes for a new beginning These are little reminders that I thoroughly enjoy during these races; they remind me of my new beginning after having major back surgery a mere 14 ½ months ago. Coach Chris met me at the Joshua Creek Aid Station at mile 29. After a change of socks, Advil, and hydration, he told me to keep pushing. I mentioned my back aching after filling my water bladder at the last aid station (first time wearing my vest since before surgery) He told me to drink fast to lighten the load! Thanks Coach! Onward I went!
I eventually came to another boardwalk, followed by another single-track trail, then back to a forest road. I continued following the orange blazes up on the tree trunks, still in awe every time I looked up. More boardwalks came after this, and the one was super slippery from chronic moisture. I was still running, just much slower on the boardwalk. I managed to step in a very slick spot and my left foot slid about 8 inches! Whoa! My heart dropped into my stomach! That was almost a disaster! I took it much slower after that! I picked my pace up again when I got off the boardwalk More trails, more forest road, and- you guessed it- more boardwalk! One of the later sections of boardwalk was surrounded by water on both sides- absolutely gorgeous to see!! Of course, I had to snap a pic! As I left the Wheeler Aid station, the next obstacle was Devil’s Swamp. I wasn’t sure what I was getting into, but after hearing that this part of the course was completely submerged in swamp water last year, I was concerned. I kept thinking of how horrible it was as I started stepping in some very squishy spots. As I started getting further into this swampy region, I caught up to another female runner. We both tried to walk towards the edge of most of the mud to keep from sinking, but it was useless. I stepped right into a water hole and my left foot was soaked Well, since my ship had sunk (aka my left foot), I gave up sticking to the edge of the trail and went straight down the center! It was so soggy and the mud pulled at your feet I was praying I wouldn’t end up losing a shoe; there was no way I was reaching in there to find it! I was taking a video as I trudged through the mud, talking about how yuck it was, and as I said it, I took a wrong step and sunk so deep the mud was past my calf! That was a bit of a shock! I tried to be smart about my foot placement in the swamp, but everywhere I thought was stable enough to step, well, let’s just say I was wrong. And what was a little freaky about it is that when my foot sank… Well, I was not exactly sure how far I would go down before reaching something solid and stable I finally got out of the swamp I slowed down more than I expected to, but my hip flexors told me I was still working hard
The trail opened up between the trees, turned to more single-track, then eventually brought me back to a forest road. There were a couple of longhorns eating some hay as I followed the road straight ahead until I reached the shuttle. Myself and 4 other runners were shuttled to the next location across the big highway We exited the shuttle and started to the next and final aid station I settled into a decent pace, counting down the little bit of distance I had left! I could feel my nerves getting jumpy as my excitement was rising! I could see the next aid station up ahead and picked up my pace slightly. When I arrived, I quickly filled my hand with electrolytes, then turned the corner to another straight stretch on the forest road. In the distance, I could see the finish line! I knew I could not pick up my pace a bunch and hold it until the end. The finish was so close, yet so far away! It’s like watching a movie and someone is walking down a scary hallway, and every step they take, it seems as though the door gets further that’s what it was like watching the finish! I slowly reduced the distance and picked it up for the last ~1/10 of a mile! FINALLY! I crossed the line as I heard them announce my name! People were cheering all around me! As I stopped my watch to breathe, I was approached by a gentleman who asked if he could get me anything. I told him I just wanted to breathe with a big smile on my face. The next thing I know, I was being handed a trophy for 3rd Place Overall Female! What?! This can’t be real! I’m not that great of an ultra runner! I just love running! I chatted with others at the finish as I thought to myself how grateful I am to be able to do what I love every day. I conquered my first Florida Ultramarathon and can now add this to my completed states list. I’m on a quest to be a 50 states marathoner/ultramarathoner!
LISA CRAMER
Mountain Mist is one the oldest ultramarathons in the United States located on Monte Sano Mountain just outside of Huntsville, Alabama The race was created in 1995 and this was the 31st annual running of it I call it The Super Bowl of the Southeast because it takes the place the last weekend of January and has a staggering field of 500 runners. It has turned into one of the premier 50k’s in the year
This year was my 4th year running this race. I was excited, nervous, and anxious leading up to it. I was physically and mentally drained in the days leading up to the race I had won a last runner standing event the weekend prior that lasted 34 hours and ran 142 miles. The pace and tempo were significantly slower, but I felt the stress and tension coursing through my body After I spent the week of recovery primarily focusing on recovery and stretching, I felt prepared physically
Mentally, I still had a lot of work to do. I battled my nerves and anxiousness on Friday and into Saturday I remained drained and exhausted between last week’s race and demanding workload I contemplated not being competitive and use this as a training run. Thankfully the night before, I had my now girlfriend motivate me to get grounded and focused I felt ready to run disciplined and fast The morning of the event, I woke up early and felt ready to go. I double checked all my gear one last time before heading to the race. I make my final preparations on my drive from Chattanooga
I feel relaxed and ready by the time I arrive My mind and body feel at ease The weather is cool at the start, residing in the low 20s The sun is going to come out shortly and highs around 40 The course is dry after a dry season This course is going to be fast! It’s time to send it As the countdown to the start begins, I see a lot of familiar faces. People that I have ran and trained with are heading to the start.
This is my favorite race start. The race starts when an old schoolrifle is fired straight into the air. The sound carries throughout the entire mountain. Everyone takes off down the road inside the park for the first 1.5 miles. Everyone is jockeying for positionon the fast downhill. I run at a tempo pace and settle in at the back of the 1st pack around 20th in line. This start is fast!! Everyone is battling at mile 1, but I remain steadfast running my own race. I’m a veteran of this race and ultras in general. This is a cerebral race, with most of the climbing and challenges on the 2nd half of the course.
My legs feel pretty good, I can push the pace in the early sections without too much issue. I am locked into a strong rhythm and tempo along the side of the mountain. I feel relaxed and comfortable as I pass through the 1st aid station. I am running alongside 2 other veterans that I know and trust. We are slowly navigating and working past a couple runners. As I approach the downhill technical section, I feel strong and take off. About a mile later, 5.5 miles into the race, I bailed out of a steep left-hand turn. I do a full forward roll back on to my feet and get myself back on the trail. My right calf locked up and it’s extremely tight as I continue downhill. I adjust my pace as I try to work out the cramp in my leg. I feel pretty good after a couple minutes and pick up the pace again. The same thing happens at mile 8, I missed the turn completely when I plant my right foot and attempt to make another sharp left-hand turn. I take a deep breath, regain my composure, and continue. The next section is uphill and through the cave. My calf is responding a lot better to climbing uphill over traversing downhill, so I’m relieved.
I work through the final downhill sections without any issues or excitement. I embrace the skeletons scattered across the final downhill trail section I reach the park, which most people consider the halfway point in 1:56. I consider that a good time, but the volunteers tell me I’m all the way back in 18th place. That really lit a fire under me. I just wanted to get my flasks refilled as quickly as possible and start the climb Now the race really begins I climb up the mountain bike trails steadily. I promise myself not to get passed. I start pushing the pace in the next section and pass a couple of runners through some technical sections. I remain vigilant and hyper-focused on each step and my breath I’m starting to feel more confident with each passing minute. When I reach the next aid station at mile 19, I see several runners ahead of me. They look like they are starting to struggle. I’m feeling fresh and ready to go for the difficult sections ahead.
The section leading up to Waterline is my favorite. It’s a fun technical single-track. Lots of small up and downs, twists and turns, really tests your remaining mobility and agility. I am locked in the zone, passing several more runners as I float along the top of the rocks I pass two runners when I reach the base of the Waterline climb. This is the signature feature of the course. This 1-mile trail you cross a waterfall and must climb using a rope up a rock face. The section ends with a red gate in memory of Dewayne Satterfield, who won this race multiple times I decide to not push the climb too hard and let the 2 runners I just pass back ahead of me. I preserve my energy for the waterfall climb. When I get there, it’s frozen and incredibly slick. I ended up falling through the ice and my right foot goes into the water It felt like a jolt of electricity and re-energizes me I climb out of the waterfall, pass the red gate, and reach the last aid station in just under 4 hours.
The final section is McKay Hollow which is filled with technical downhills and a difficult uphill I feel strong with about 6-7 miles to go I am racing the downhills, finding a fast rhythm and tempo to traverse down to the bottom The water levels are low, making the river crossings not too bad. One of the crossings was frozen I slipped and landed hard on my upper back Thankfully my pack protected my head from hitting the ice too bad I quickly compose myself and continue The bottom of this section is typically muddy, but the cold temperatures has frozen some of the marshy terrain, making the ground firmer than it typically is.
I make it to the final climb, I am run/walking this small section before the final run to the finish. My legs are starting to hurt, but I know this is the final stretch I reach the shelter at the top, slam a beer, and race to the finish. I am running in as hard as I can, knowing this will be my best effort With about ¼ mile to go, I see a runner in the distance struggling. I push as hard as I can to the finish, overtaking him in the process I am out of breath and energy as I approach the finish. I crossed the finish line in a time of 4:50:45 My legs are so tired I can’t even support my own body weight. Steve helps me get back up and race officials asked if they knew what position I finished in I lost track, just focusing on running my best race, but I was shocked to find out that I had moved up all the way to 5th place I was in disbelief! I ran this race 20 minutes faster than I ever had previously and finished in the highest spot I ever had at this race
What makes this race different is the atmosphere. Afterwards, I spent time recollecting with other runners. Runners from all over the Southeast come out here to compete. I enjoy representing Chattanooga in the city rivalry. It brings a sense of comradery and togetherness out here I’d like to thank the Huntsville Track Club, Race Director Dink Taylor, and the countless volunteers that make this race possible and as large of an event that it has become. I look forward to coming back and doing this again!
PHOTOS BY: ANNALEE DECKER
Running never came easy to me That’s not to say that I don’t love it, but ever since I started running in 2019 I’ve had a hard time holding tight enough to that love to stay consistent and really feel like I had earned the privilege to call myself an ultrarunner. The decision to run the NRG Trifecta, a three race series starting with the Cabin Fever 50k, is what slowly began to change that relationship into something I can be proud of and resulted in an unforgettable race which will stay with me for a lifetime
When I stepped up to the start line five minutes before the gun went off it was already drizzling and cold Like most starting lines, the buzz in the air was electric. I could feel the tension, the hope, and the anticipation emanating off of the runners surrounding me. There are few things in life that compare to the swell of adrenaline and emotion that come from the spectator countdown in the five seconds before a race begins, and this morning was no different.
From the second the race started my mantra was “nice and easy”. Like many ultrarunners early in their career, I have a tendency to go out way too hot and burn up fast
Today I was determined to change that habit and see what I was truly capable of The course quickly went from one steady mile through the quiet roads of Fayetteville into the muddy single track of mile two. I didn’t know it at the time, but I should’ve savored that feeling of still being just a little dry and not caked in mud while it lasted.
I held tight to my conservative pace as the race slowly spread out. I used these miles to realign myself with why I had come to this race. I was here because I want to be the best father
I can be to my one year old daughter She doesn’t know it now, but one day she’ll want to
pursue something that seems hard, and I never want to be the kind of father that tells her to chase her dreams without having the courage to do so myself. While she and my wife weren’t able to be at the race, I was running with them in my heart.
I used these thoughts to fuel me until the Arrowhead Aid Station at mile 8 where it quickly became apparent that this race organization was like no other I had experienced in the past The aid station was so full of life and excitement! Before I even stepped up to the station people came out to encourage me and grab my bottles to refill them for me. I’m used to running mostly alone and being self-sufficient, so having so many people eager to get me moving again was not only a pleasant surprise, but it also made my heart swell with pride I was finally experiencing the part of the community that other runners speak of so fondly. The part of the ultrarunning community that wants nothing more than to see others succeed and would gladly give the shirt off their back or their last gel to make that happen I left Arrowhead riding high Not only was I restocked and feeling confident, but the trail temporarily opened up wide enough for everyone to maneuver easily in order to make it over the muddy puddles that were growing larger by the second By now it had started to downpour, and from that point on it never let up As I steadily gained ground I met up with a new friend named Will. Will was moving at about the same pace as me with a strategy similar to mine, and so we shared some miles together in the search for his wife who was somewhere up ahead Like most runners during a race we talked about how running had come into our lives and what races we had done in the past. The miles pass quickly with good conversation and good vibes and that time with Will was no different Eventually we bumped into his wife and I expected that to be the time we parted ways To my surprise he offered her some encouragement and jumped back onto my heels as we closed in on Swank Aid station just past mile 14. This aid station was no different from the first It was full of the best volunteers I could ask for who were eager to help regardless of the pouring rain and cold conditions. They didn’t even have the benefit of running to stay warm!
Leaving Swank was a daunting task. I knew that this is where the big downhill section began, and while normally it’s a lot of fun to get to the fast part of a race, this particular 500 foot descent was nothing but a muddy waterslide. Somewhere in the descent Will and I parted ways as he fell behind me and then eventually shot way ahead. While the conversation would be missed I was closing in on the part of the race where I would allow myself to really start racing hard, and I wanted to be fully focused inward The pain in my legs and back began creeping in, but at mile 18 I felt that I had reached some sort of salvation It was at mile 18 that I had given myself permission to start burning all the matches Gone was the mantra of conservative racing and now it was time to see what I’m really made of. The best part of racing is that you have competition that brings out the best in you.
For
the next four miles every person I saw ahead of me was a big fish that I wanted to reel in, and every person behind me was like an ever-growing tide trying to overtake me. It’s in the strength of these competitors that I began to unbury my own hidden strength, and for that, each runner out there on that day has my gratitude At the bottom of this winding downhill section lies Fayetteville Aid Station, and what a sight it was! This aid station lies along the New River in the shadow of the New River Gorge Bridge, and it was the last manned aid station of the day The way the volunteers here moved through the groups of incoming runners and got everyone moving again was incredible. A man dressed as a knight from Monty Python complete with coconuts hanging around his neck ushered me to the aid station and helped me completely restock.
Before I left another volunteer put his hand on my shoulder and looked me dead in the eyes
“You have one more big climb, and then you’re home free Just hang in there,” he said Simple words, but they were said with such conviction that I wanted to believe in myself as much as he had in that moment I pushed away the thoughts of running math that told me I actually had 9 miles left and no less than two big climbs
When leaving Fayetteville Aid Station you get the opportunity to cross New River on the Tunney Hunsaker Bridge with a view of the valley and the New River Gorge Bridge looming overhead. Then begins the roughly 400 foot climb that the aid station volunteer had referred to. Fortunately, for me this climb was on a paved road While that by no means made it an easy climb to do this far into a race it did allow me time to mentally prepare for the remaining miles to make sure I was doing everything in my power to make it to the finish. The road eventually turned to muddy single track again, and I went back to focusing on staying upright while plowing through puddles of water that went fully over my shoes. There were plenty of downed limbs and trees in this section of the course due to the storm, and even a small waterfall crossing
After another meandering climb I reached the last unmanned water station. I saw many people ahead of me skip past it in favor of trying to save a few precious seconds on their last leg to the finish. By now every person knew the finish was getting close and we were all doing everything we could to maintain our positions The people in front of me would push hard as long as they could and then glance over their shoulder to see who was gaining on them. The words of my coach echoed through my head, “control the controllables”. Instead of looking back, I focused every remaining ounce of strength I had on pushing forward The final climb of the race is like being a knight in a fairy tale that has to fight the big bad dragon. You know the knight will win and there will be a happy ending, but you still have to fight a dragon first The climb is steep and unforgiving, but eventually the hill relented and I was met with a short sprint under the arch and into the warmth and applause of those who had already finished A new 50k PR, and some proof that I really could do what I set out to One down, two to go
CHRISTIAN CARLSON
PHOTO BY EMMA GLASGOW
LONG HAUL 100 LOAN VO
PHOTOS BY MIKE ALBERTS
EMBRACING THE CHALLENGE: MY
JOURNEY
AT LONG HAUL
BY: LOAN VO
Long Haul is not just a race but a testament to the human spirits capacity for endurance and resilience. Organized impeccably by Andy Croom and Amy Matthews, this event has become a symbol of determination and community.
I arrived on Friday and set up our aid area with Marie Perez and Lynette. I rarely arrive at races a day early, so I took advantage of this opportunity to enjoy the pre-race vibes. After I picked up my race packet, I enjoyed the pasta dinner and the comraderies before settling in for a night of car camping under the stars. The beautiful sky over Colt Creek State Park was a serene prelude to the challenge that lay ahead. Though sleep eluded me, the excitement of the race had me awake before my alarm at 4:30 AM, ready to finalize my preparations. I planned to self-crew the first three laps until my crew and pacer arrived. Each bag was carefully packed and labeled with salted potatoes, rice balls, gels, and snacks. My goal was to minimize time at aid stations, so planning to have everything ready is critical for a quick grab-and-go After everything was done, I relished the sight of fellow runners setting up camp areas, doing final gear checks, tying their shoes, and sharing hugs with their crews before heading to the start line.
The Race Begins
At 7 AM, along with 282 other runners, I set off on our 100-mile journey through the woods at Colt Creek State Park. The course comprised six loops, each approximately 16.7 miles, with three aid stations, where runners crossed four times per loop. Each step on this course felt like a journey through a majestic forest where natures splendor heightened every sense. The path meandered through trees and formed a canopy overhead. The cheerful chirping of birds and the rustle of small animals in the underbrush provided a lively soundtrack to this adventure I enjoyed nature and carefully monitored my pace to ensure I followed the pace plan during my first lap.
The Heart of the Race
The distant sounds of cheering, words of encouragement, cowbells ringing, and the smell of food signaled the approach of an aid station Volunteers at ultra-running events are the unsung heroes, radiating support and cheer at every turn. Their energy transformed the grueling race into an uplifting and memorable experience for every runner. As I approached each aid station, enthusiastic cheers and warm smiles greeted me day and night. Volunteers rushed to refill water bottles, hand out snacks, and offer encouragement Their positive spirit was palpable, providing a much-needed morale boost. These volunteers went above and beyond, braving the elements and long hours to ensure runners had everything they needed. Their genuine enthusiasm and support reminded me why I was out there, pushing my limits. They shared in my highs and lows, giving me the strength to keep going when I felt I couldn’t take another step Their cheers reignited my spirit in the darkest moments, embodying the camaraderie and resilience that make ultra-running unique
The Race Unfolds
The first two laps went by quickly, with only a slight slowdown on the second lap. I was at my target pace and satisfied with my overall time and how I felt. With four miles left of the 2nd loop, I was able to see Jon crushing his last mile on that lap. We gave high fives and words of encouragement and continued our journey I was happy to see him holding a steady pace and remaining one of the top racers in the race. The third lap was challenging as I struggled to keep my target pace I continuously refueled, balancing electrolytes and sodium intake. The occasional pickle juice at the aid station was a lifesaver, jolting my body awake with a shot of the salty brine to keep up the pace. I saw Marie during this lap at one of the crossroads on the route. I was glad she was in good spirits, with big smiles at every step she took. Seeing my crew arrive at the end of the third lap was a tremendous boost, especially with my husband, Justin Salzwimmer, and son, Leon. We have a routine: Justin massaged my sweaty, dirt-covered legs with a massage gun, and Laura Foster refilled the food and my electrolyte/water bottles. This quick, 30-second leg massage kept me loose. With a big kiss from Leon, my legs massaged, my water refilled, my food consumed, and I was off for the fourth loop.
My pacer, Matt Clapper, met me at Aid Station 1 His presence was a game-changer He helpedme maintain a steady pace, running with short walking breaks after eating, and that lap went by quickly. As darkness set in and the weather cooled, we took extra time at the aid station to put on more clothes and get our headlamps before we headed out. I was delighted to see Whitney Dancaster and Dustin Hawkins arrive to help crew Jon Kier and I. Justin and Laura did not miss a beat in getting me ready. Dustin grabbed me a dry shirt, Whitney gave me some Advil, another kiss from Leon, and the fifth lap began. My legs felt heavy at that point; I couldn’t pick up a faster pace, so I asked Matt to do his interval methods, which slowly rejuvenated my pace. He guided and encouraged me through each interval, pushing me when I slowed down. The weather was cooler; we experienced a nice cool breeze and warm air pocket as we moved through the course. I could barely talk at this point. A lot of runners out there gave me words of encouragement, cheering me on, but all I could return at that point was either a thumbs up or a nod. And just like that, we completed the fifth lap, one interval at a time.
The Final Push
After refueling at our aid stations, with three hours and fourteen minutes left to reach the 18-hour mark, we embarked on the sixth and final lap Exhaustion set in; my quads were burning, but I pushed as hard as I could with each step One interval at a time, Matt’s voice echoes in my head. Despite dealing with GI issues, Matt continued to support and motivate me. No matter how many times he vomited, he did not slow down and continued to keep pace to push me forward.
As we approached the final aid station, only two miles remained. I desperately wanted to pick up my pace, but my legs refused to cooperate. The sight of the finish line ignited a final burst of energy. Despite excruciating muscle pain, I pushed through. I crossed the finish line with satisfaction, knowing I had given it my all.
The Power of Teamwork
I am grateful to my phenomenal crew: Justin, Laura, Whitney, Dustin, Leon, and my pacer, Matt. Your support, boundless motivation, and meticulous attention to every detail ensured that I was perfectly equipped to tackle each lap of this race.
Justin, my love, your careful preparation and constant encouragement were the bedrock of my success. You made sure I had everything I needed, and your calming presence helped me stay focused and determined throughout the race.
Laura, Whitney, and Dustin, your positive energy made all the difference. Your enthusiasm and dedication were a source of constant motivation. You were always there with a smile, ready to lend a hand, and your words of encouragement kept my spirits high Leon, your kisses give me motivation like no other baby boy. You motivate me to push hard, work harder, and be the mom you are proud of.
Matt, as my pacer, you were the catalyst that pushed me to new heights. Your relentless encouragement, strategic guidance, and belief in my abilities inspired me to go beyond my limits. Your presence was a game-changer, and I couldn’t have achieved this without you. Ultra Running is a team sport. A strong support system contributes greatly to the success of any ultra race. The synergy of my team was truly the driving force behind my success. Together, we shattered my previous record by over two hours, finishing with an official time of 18:12:20, securing 7th overall and 1st female. It was a monumental achievement made possible by each and every one of you.
FIERCE DRAGON
As I drove through the winding, snow-lined mountain roads, my eldest child Pearl, was gleeful to get their first look at snow and icicles, staring out the window and exclaiming, “Yippee!” over and over. I, too, was elated, to be on a journey that I had been pursuing since early 2023, when I would sit in my living room, consuming documentaries on ultramarathons--Leadville, Badwater, Georgia Death Race. My fascination with watching others climb mountains, real and metaphorical, began as I recovered and climbed out of the deep valley of cancer diagnosis and surgery that would alter my life, both physically and mentally, for years to come. November 9, 2022 was an eight-hour surgery in which my spinal cord was cut open to remove a grade 2 ependymoma from C2-C5. This surgery left me with titanium plates and screws, a body that needed to learn how to move again, and a gratitude for life that gave me a strong desire to pursue really difficult physical goals. The more difficult the challenge seemed, the more I wanted to do it. During my twenty-two day hospital stay, I started climbing metaphorical mountains, as I learned how to walk again and use my hands to perform simple tasks I once took for granted. I had to re-learn how to write, how to dance, and how to run. And, always, there was chronic, sometimes debilitating, pain. But, with a lot of grit and determination, just six months later I ran my first 50K. And near the first-year anniversary of my surgery, I finished the inaugural Tampa Bay 100, my first hundred-miler (104 miles to be exact). I kept climbing. I changed my definition of success. To those on the outside, looking in, I was in over my head. But from my view, and for those close to me, this was all part of the journey to get stronger, grow in resilience, and achieve those summits. I wanted to be there. It just seemed right. My out-sized, seemingly ridiculous dreams were coming true, and I was elated, as I just kept getting stronger and faster. Two years of ultras later, and here I was--the day before Fierce Dragon 40. I felt confident and elated. My training had gone well, and I was ready, but so was the Dragon. It was ready to battle me, testing me for 20 hours in the mountains, and to try to break me.
At the start, I was excited and nervous, but I tried to connect with people by saying, “Hi,” and collecting names and stories. As the race started, up we went, and I was so full of joy to be climbing with a group of runners, enjoying the mountain together. Soon we came to snow, and this forty-year native Floridian was incredibly happy This was my first time running in snow, and it was so incredibly beautiful! I could not believe I was here, and I told everyone around me that this was my first-time running in snow. As the day began to warm, the snow became slushy, as slippery as it was beautiful. And each time I descended, the snow threatened to pull me down, tugging against my resolve to stay upright. At one point, I fell, and my glasses,which I need to function, flew off into the slush. I almost yelled for help to the runners ahead of me, but I was able to find them quickly and was relieved. As I fell repeatedly, I realized this race was going to test my resolve, presenting me with gut punches of fear and nipping at the edges of my comfort zone constantly. Was this safe for me? A mom of five.
A cancer survivor, with numbness in my hands, arms, and legs. Raised in the flat lands of beaches and swamps. Could I do this? Should I be doing this?
The Dragon wanted me to quit. But I’m not a quitter, and I would be profoundly disappointed in myself if I did. So, each time it was too hard, I would remind myself that a reprieve would soon come. And it did. There would be a runnable section, where I could fly over roots and rocks, ascending and descending with ease. There would be earthy sections of leaves and dirt with no snow. There would even be snow-covered sections, where the ground was flat and I could run and stay upright. There were still difficult sections, but they would be fueled by the conversations of new friends, as we talked about life, or running or whatever else came up. With my blue hiking poles in my gloved hands, through the crisp, cold, and frequently raining air, I trudged on, moving slowly and steadily, taking in the snow, the trees, the feet that passed me. The hours alone were peaceful. I only stopped briefly in the warmth of aid stations and allowed the running community to help me refill and refuel. Then, off I went, enjoying my time and pushing forward from Fire Pit to Mulky Gap and finally to Skeenah, where I spent way too much time removing my gaiters and the slush-saturated wool socks and shoes from my icy feet. Ever since they scooped the ependymoma from inside my spinal cord, my hands always feel clumsy, and tasks like this take longer. I spent as much time changing my socks as it took a burger to be cooked, served, and then eaten by another runner
Fresh socks on, I thanked the aid station crew at Skeenah and headed back out. I was able to move quickly through the twilight, but then darkness fell, with a mist that surrounded me, bringing new challenges. At times, my headlamp seemed useless in the fog. And as darkness grew and all other runners passed me, pain started to creep into my right knee Every time I bent it or ascended, the pain would soar I tried to ignore it, knowing that it would remain and onward I must go.
In the darkness of that night I encountered three trials that I would have to overcome. The first was when the trail came to a clearing, a transition, where I couldn’t see through the fog to where the trail started again. I took out my phone, turning on the flashlight, but that only made it worse. So, in the darkness, I walked, chilled to the bone, as my feet seemed to find the puddles more easily than the trail I shuffled onward, slowly, tentatively, until, I found a race sign, finally, relieved to be back on the trail.
The next test came as I was heading up Coosa Bald. I was tired and it was dark and foggy. I saw a light ahead and thought it was a runner, but then realized the lights were eyes, animal eyes. In the eerie mist they looked canine, so I thought it was a wolf. I froze, trying to figure out what to do It was about fifteen feet ahead of me, right next to the trail, behind a fallen tree. I couldn’t decide if I should turn around, wait, or go ahead, making some noise as I went. I stood there, frozen in fear, and prayed. Then, much to my relief, the animal stood up and I could see that it was just a deer. I was incredibly thankful. I now know that there are no wolves in North Georgia, however, my fear was real, and I was thankful to be rid of it once more.
Slipping and sliding over Coosa Bald in the moonlight, I knew I was getting closer to the next aid station and I kept watching for Fish Gap. But on a descent, I stepped directly on a patch of ice and went down instantly, landing hard on my tailbone and left arm “What now?” I thought But, remembering that no one was coming to rescue me on this grand adventure, I stood up and assessed my situation. I was hurt, and a huge bruise would form on my left forearm, but it was not broken So, onward I went As I got closer to the finish--6 miles, 5 miles, 4 miles and then, finally, a mile, I realized I so wanted to be done. But I also realized that, as soon as I was sitting, warm and fed, I would absolutely miss all of it all 46 miles, all 20 hrs 17 minutes and 11,839 feet of climbing ( or 29. 40-story buildings) I seek out these hard challenges, where I am solving problems, overcoming countless fears, and growing in resilience and confidence, because then I can carry my knowledge and newfound strengths into other areas of my life. I know I can continue through the struggles of spinal surgery recovery, parenting, working, and other tough stuff, day in and day out. And so, I’m going to keep doing ultras and climbing mountains, because it is not about the place I got It’s not even about the running, although running brings me such joy. It’s that I’m learning how to deal with pain and fear. I’m learning to trust myself and to do the things in life that matter--the things I’m called to do. And not give up on them, even when I’m not great at them, even when they make me anxious. These are my mountains, and I’m going to keep climbing. My next adventures will be the Georgia Death Race and then, in August, the Leadville 100, a high altitude race in Colorado’s Rocky Mountains, my dream race
