Burning River 50M Race Report (with training modifications/details for post-tib tendinopathy)
This is a combo post (lengthy at that!): part race report for Burning River 50M, and part details of my training plan to work around post-tib tendinitis.
Some background: I'm relatively new to trail running (started in 2020) and have completed five 50ks and now two 50M's. I've dealt with both achilles tendinopathy and most recently, post-tib tendonitis (yes, I have bigger problems to solve - hah!). I've learned a lot about how to rehab these issues and train safely while doing it. I've worked with qualified physiotherapists that have helped me understand tendinopathy and proper rehab protocols. Sharing my story for anybody else dealing with similar injuries or just curious about the race itself!
First time running with a headlamp - and it worked out great! I was thankful I had it the first 5 miles for trail sections.
The race report bit: Burning River is held late July in Cuyahoga Falls, Ohio. It's a hybrid of trail, gravel path, and some paved path, and sits lower on the elevation gain side (~4,500 ft for the 50M). The course is mostly shaded and not very technical (though in rainy years it can be muddy), with a few small river crossings. The course marking is probably the best I've seen, with a generous amount of aid stations about every 5 miles. The pre-race information was a bit scattered; many people use the Facebook group to get questions answered, but as an Ohio-native I found it easy to follow directions and feel prepared. Race day was warm in the mid-upper 80’s, but not as humid as it can be in Ohio (we got lucky!). I followed a lengthy heat acclimation protocol in my training (using a traditional sauna), so I wasn’t fazed by the heat at all. Overall the running community in the area is just fabulous. Everybody is involved in race day one way or the other and ready to be supportive.
My training: I started the year with Canyons 50k (Auburn, CA) end of April, so my training cycle was pretty long. I used block periodization (following guidance from Koop's book, Training Essentials for Ultrarunners) and started with a month of VO2 training in January, followed by 6 weeks of tempo training before I started to increase mileage for the 50k. For my peak weeks leading up to the 50k I did two 20+ mile runs (and back to backs) and one 18 miler. I kept my volume close to 40 mpw. I was also modifying my training at this point for the final stages of achilles tendinitis: I avoided back-to-back running and swapped them for elliptical or stairmaster (tendons need 2 days to heal after an activity that aggravates them). I set a PR at Canyons for the 50k, finishing in 6hr 5mins. This was the first sign that cross-training can be a good supplement for time-on-feet!
To add a little complexity to my training, I did about 3/4 of it at altitude just outside of Denver. This was a big adjustment coming from Ohio, not only with the training effect of elevation, but also trail profiles (technical/rocky with BIG long climbs). I learned I needed to add extra recovery in my plan to account for this.
Following Canyons, my post-tib tendon started acting up (pain just behind the medial malleolus bone), so I knew I had to take extra precautions training for the 50M. There was a point I actually dropped down to the marathon....but after getting an ultrasound (which showed only early stages of tendinitis) and green light from my orthopedic doctor, I decided to proceed with training, guided by my physiotherapist (Physio330 in Ohio), who put me on a tendon rehab plan to get me to race day, along with more modified training. I could handle my mid-week runs without much pain at all, so that was a indication I should spread out my mileage more: the long runs (over 14 miles) is what triggered tendon symptoms and caused pain > 3/10 post-run (that's the warning sign: pain > 3 during or post-run, including the morning after). I was able to squeeze in my peak blocks (I did two more 20 mile runs, two 18’s and one 16 with back-to-backs mostly on elliptical), but decided against doing another 50k which would set me back tendon-wise and require too much recovery. Many people swear by 50k's in training for a 50M, but based on what I've read, so long as your total weekly mileage in peak weeks is > 50 miles you should finish happy. I only did two *real* back-to-back runs (20 on Saturday, run again on Sunday), but focused on spreading out my mileage more over the full week and taking cross-training days for tendon healing. This kept my tendon stable, and I was able to log about 12 hours (close to 60 miles/week) in peak weeks. After Canyons I also cut speed work as my training load was high enough running at 6,000ft+. I kept at my tendon rehab and maintained 3 days/week lifting as well (2 days upper body/core and 1 leg day). When cross training more, I think leg day becomes that much more important.
The results: I completed Burning River 50M in 9 hours 15 mins, which was a complete surprise to me. I had a soft goal of anything sub-11 hours (my time for my first 50M last year at Mohican 50), but thought 10 hours was a best-case time for me. I was 6th women overall and 1st in my AG, feeling strong the whole way through. Thanks to the training up around Denver, I felt like I flew over climbs, and my HR stayed in the 140’s avg the whole race. I’ve perfected my hiking quite a bit, and it definitely paid off! The taper did some favors for my tendon as well, as it didn't really bother me much during the race. My pacing was on-point, and eating/hydration went well. I started with real food (an oat bar from a local bakery, packing 550 calories), a peanut butter cookie, and 1 caffeinated gel later into the race in addition to Naak for liquid calories (electrolytes started with LMNT then transitioned to salt tablets). I tried something new for this race: Cliff Bloks (more well-known in the cycling community), and I found I really enjoyed them later into the race as they’re small and easy to chew/digest. I made it out relatively unscathed (just some nasty blisters on my toes....I taped them so apparently I have work to do there), but no falls, no broken bones, and no tummy upset!
This was just about mile 40, feeling strong! At this point I realized my feet were likely swelling, and my amateur toe-taping skills didn’t quite prevent me from developing blisters on my big toes. Given the amount of stuff that can go wrong, I can’t complain too much though! I didn’t realize how bad the blisters were until I took my socks off. :)
Conclusions: I admit I was nervous doing back-to-backs cross training vs running, and not doing anything over 20 miles in prep for the 50M. However, I think the cumulative volume I had since mid-spring, combined with a focus on strength training and keeping my time on feet and RPE equivalent to an "ideal" training cycle did the trick! Nod to the bonus training stimulus (and red blood cells!) I got in Colorado as well as the sauna which kept me feeling fresh even in the hot sun the last 4 miles. I believe this is a testament to: (1) you don't need to have one massive long run to perform in a 50M (2) total mileage/time on feet over the week is what matters - not just what you do on the weekends (3) cross-training can be an appropriate supplement for running if planned properly (4) you can avoid doing further tendon damage (and even rehab your tendons!) in a training cycle (provided the tendon damage hasn't progressed very far - get an ultrasound!)
At the finish line, enjoying all those race-endorphins. My recovery has gone well (as I write this 6 days later). DOMS set in the next day but went away quickly. My tendons didn’t bother me at all during the race - they did tighten up the next day, but settled within 2 days. Excited to continue with tendon rehab and take the rest of the year ‘off’ from racing.
What's Next: I'm taking the rest of the year off from racing to focus on fully rehabbing the tendon. Keeping my long runs < 12 miles should get me there. The biggest thing I've learned about tendon rehab is that tendons don't like rest! Continuing activities that challenge the tendon, then allowing proper time for collagen regeneration is key for rehab, along with a progressive loading plan. I hope this is helpful for anybody else dealing with these issues!
Special Thanks: To my “A” team of physiotherapists, massage therapists, orthopedic doctors, and friends that got me to this day! Physio330 (the tendon-whisperer), Zach Goulet Sports Massage Therapy, Physio Orthopedics Performance (my dry needling guys!) and Tonic Trails Massage (my new friends in Colorado!).