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Cocodona 250

By Greg Sisengrath

July 16^th, 2021

Rock Springs Cafe to Crown King Saloon

What if I told you the hardest 50K that I have ever run was literally at the start of the longest race that I have ever run. After a nice 11 mile opening section through mostly familiar terrain from the Black Canyon 100K course, we started a brutal stretch of trail that climbed 8K feet in 22 miles. Everyone would end up running out of water. As I laid out on a rock like a lizard, I started to come to grips that today would be the first time that I DNF’d a race by not making the cut-offs. I wasn’t quitting yet, but I had trouble believing that my body would ever recover from the horrible cramping that I was experiencing so early in a very long race. Luckily, the race added an impromptu water stop around mile 32. The volunteer was easily the most popular person on day 1. A refilled soft flask there was just enough to get me 1.5 miles to the next aid station, Lane Mountain. And then more hydration and all the watermelon at Lane recharged me for the 4 mile downhill stretch to Crown King Saloon. When we arrived, I saw one of the elite runners there and that really cemented how much of a toll that first section took on all of the runners. The 37.2 mi section would take me 13:27, which was about 2-3 hours longer than expected. The one bright side was that we summitted out of Crown King just in time to catch this amazing sunset view.

Crown King Saloon to Camp Wamatochick

I always tell my coaching athletes to just hold on until the night. Then everything usually changes for the better. Cooler temperatures, more runnable terrain (for a bit) and the company of new friends, Fernando and Joel, made the miles from Crown King to Battle Flat tick by fast. We even got a little bonus mileage due the distracted chit chatting. After we left Battle Flat (mile 50), we picked up another new friend, Krista, and started climbing the more rugged and steeper sections of the Bradshaw Mountains. It was crazy rocky and the vegetation was overgrown. Think shrubs and branches grabbing every loose shred of clothing. But I did see a couple of shooting stars and may have wished for a buckle. When we finally made it to Kamp Kipa (mile 65), I was just wasted. Everyone there agreed that the climbing in the Bradshaw’s was just as tough as the earlier section. From here though, it was a mostly downhill stretch to Camp Wamatochick (71.4) in the cooler morning air. We had originally planned to arrive sometime in the early morning hours, but didn’t arrive until around 7:30 am. But I had a big breakfast of blueberry pancakes, bacon and biscuits and gravy. Finally, I got to lay down for a much needed 90 minute nap in the crew van. Day 1 officially came to an end.

Camp Wamatochick to Mingus Mountain Camp

After a 90 minute nap, we left the comfortable confines of Camp Wamatochick with our pacers in tow. I had Tommy and Maria was with Jason. We enjoyed the easy dirt road and single-track for a few miles until we hit the streets of Prescott. I took advantage of the gentle downhill and ran conservatively into Whiskey Row (mile 80.7). After half a Chipotle burrito, I left Whiskey Row with Bryson and we weaved through the streets of Prescott. Even though we made good progress, the road was not my favorite. It was also during this stretch that I realized I had made a couple big mistakes.

1) Not getting a pedicure or shaving down my calluses.

2) Not wearing gaiters.

I was feeling blisters from sand and small rocks on each of the balls of my feet. When we finally hit single-track again, I felt a painful “pinch” on my left foot, so we sat down for some foot care. Unfortunately, the callus was too thick to get in a needle to drain the blister. So I just hiked gingerly until the fluid spread a bit and the discomfort became manageable. We then hit one of my favorite parts of the course, Watson Lake. It’s part granite slick rock, boulder hopping and scrambling. Absolutely gorgeous. I’d love to make a trip back to play on the rocks more. 2022 Whiskey Basin Trail Run anyone? The boulders eventually made way for crushed granite trail on converted rails-to-trails. While mostly flat, we were completely exposed. And it was very hot, so we mostly power hiked our way for the 4 mile section into Iron King (mile 94.3). Tommy took over at Iron King and we made our way across the Fain Ranch Land. We saw cows, antelope, horned lizards, a coyote and the 100 mile sign. When we hit Fain Ranch (mile 104.4), I refueled with 2 slices of pizza to prepare for the night climb up to Mingus Mountain. Bryson and I picked through open plains of grass and sand for a couple miles, then climbed on smooth dirt road for a mile until we hit single-track again. Then we climbed countless switchbacks for two miles up the Black Hills. It felt scenic, but it was too dark to see anything. After the climb, we popped out on another dirt road and hit Mingus Mountain Camp (112.9) shortly after midnight. I enjoyed a couple hotdogs here and then bedded down in the van for a longer 3 hour nap. The temperatures were cooler up top, so that made for more restful sleep for me. Day 2 complete.

Mingus Mountain Camp to Black Tank

After a 3 hour snooze, Tommy and I headed out into the cold early morning air to make the descent down to Jerome. The trail started fairly technical and then opened up into more runnable dirt road. Because I knew I was in store for a very long day, I tried to stay conservative even though the grade was begging to be bombed. On cue, Jason and Maria came flying by us like we were standing still. Would he regret that effort? Read his recap to see. I hit the historic mining town of Jerome State Park (mile 126.0) feeling strong and fresh. I ate half of a burger and cinnamon roll here. At Jerome, I would take on the next 8.9 miles to Dead Horse Ranch State Park solo. Unfortunately, Bryson had a dubious vegan hot dog at Mingus Mountain, threw up in the middle of the night and wasn’t in any condition to pace. Thankfully, this section was mostly downhill and even had a refreshing crossing of the Verde River. I remember thinking that this was the best that I had felt in the past 3 days. It’s insane to think that. I took a little more time to refuel at Dead Horse Ranch (mile 134.9) because I knew the next section would be toasty. I ate the other half of the burger and a lot of watermelon. I also got a big hug from Michelle here. She moved to Flagstaff about a year ago and I hadn’t seen her in so long. It was a great emotional boost. The 10.1 section to Dear Pass with Tommy was hot, so I managed my effort accordingly and we did a lot of power hiking. Half of a gas station breakfast burrito and watermelon was the Dear Pass (145.0) meal. After some rest, Bryson was ready to resume his pacing duties. We headed out on a dirt road and made a tough 3 mile climb up the Lime Kilm Trail. This was a really tough stretch for me and gave me flashbacks to day 1. Luckily, there was an impromptu water stop as we made our way onto the Skywalker Trail. The combination of cold water, setting sun and smooth trail easily made this one of my better stretches. I was able to run well and eventually pass Jason, who struggled a bit on the red rocks. We continued on the rough and Rocky Airport Loop Trail, caught views of Bell Rock, Cathedral Rock and the Twin Buttes and chased the sunset. We would have to turn our headlamps on for about 20 minutes and cruised into Sedona-Saint John Vianney (160.8) feeling great. I enjoyed local empanadas and chili here. Even though it wasn’t late and I felt really alert, I would settle in for a 90 minute nap here. I’d have a long 27 mile stretch ahead and would need the rest. The next 13.2 miles to Huntley Tank with Tommy would still be in the dark. We would end up wrapping around Chimney Rock. Since I’m somewhat scared of heights, it was probably better not seeing exactly where we were running. The rocks would make way for old forest road and then well used dirt road. We hit Huntley Tank (174.0) and took our time here with ramen and potato soup. This was not a crew or sleep station, but I did consider taking a short nap on a yoga mat. Instead we pushed on toward Black Tank. This 7.5 mile section was a mix of dirt road and ATV trail. Exhaustion would start to take over here and I would need to take my first dirt nap. We found a soft, elevated spot on the side of the road and took a 5 minute nap serenaded by chirping birds. After the recharge, we continued on passing numerous RVs and campers as the morning sun rose. We arrived at Black Tank (mile 181.5), I ate another breakfast burrito and settled in for another 90 minute nap. I would need this rest because from the aid station, you could see the imposing Casner Mountain waiting. Day 3 complete.

Black Tank to Fort Tuthill

When I woke up at Black Tank, the sun was already high and getting hot. Bryson and I headed out onto the dirt road with Casner Mountain looming ahead. As we climbed the 12 switchbacks up, we jammed out to Pearl Jam and I may have gotten a little emotional singing Last Kiss. After the climb topped out, we were treated to amazing views of the Sycamore Canyon Wilderness, Sedona and Red-Rock-Secret Mountain Wilderness. Although Turkey Butte (mile 195.3) was supposedly barebones with no crew access, the ladies there made it one of my favorites. We still had another 9.2 miles to Cinder Pit, so I filled up on PB&J, chips, muffins and Mountain Dew on ice. After the short stop, we continued on the Coconino Plateau through a Ponderosa Pine forest still showing extensive fire damage. I also took my 2nd dirt nap during this stretch and passed the 200 mile marker. We saw the crew again at Cinder Pit (mile 204.5) and they had a great surprise. Thanks to Cathy, who flew in a couple days behind, I dined like a king that night with shrimp fried rice. It was absolutely delicious and my favorite meal of the week. Even though it was not yet dark, I’d nap here for another 90 minutes. There was a long 14.4 mile stretch ahead of us. As I prepared to leave Cinder Pit after my nap, Jason was just coming in. We were able to spend a few minutes catching up and debriefing. Then Tommy and I headed off into the night. As we ran along the gravel road, I caught a glimpse of the infamous Starlink satellite train or UFOs. We soon turned off the road and hit the single-track. This was a great stretch for me as I was able to run well. When we hit Fort Tuthill (mile 218.9), I shared a pasta meal with both of my pacers. It was a really wonderful moment. After the meal, I’d sleep for 2 hours here. I wanted extra rest for the last push the next day. Day 4 complete.

Fort Tuthill to Flagstaff-Heritage Square

My 2 hour snooze at Fort Tuthill would be my 2nd longest nap of the race. I could and would have slept more, but I was anxious to finish off the last 36.9 miles. Bryson and I layered in cool weather gear, since it was still dark and the weather was chillier at higher elevation. This next section of trail varied from smooth to rocky, but it was relatively flat. Unfortunately, it was also here where the GI distress would start. There would be several 💩 stops. After this 15.7 mile stretch, we’d join up at Walnut Canyon (mile 234.6) for one final crew stop. I would have one more clothing change at Walnut Canyon and then Tommy would bring me home to the finish. But before I could leave Walnut Canyon, I’d have to pass the medic’s quiz.

1. Who is the President?

2. What state are you in?

3. What day is it?

To be honest, the last question took me a few seconds. Leaving Walnut Canyon, we’d have an easy 10 mile warm-up before the final climb up Mt. Elden, which gains 2K in 2 miles. I was by no means fast, but I was proud to climb to the highest point on the course and only stopping once. And that stop was to talk to the legendary Pam Reed and exchange fist bumps. At the Mt. Elden aid station (mile 247.0), Tommy and I both took a little time here to enjoy a beer while the wind gusts tried to blow us off the mountain. The beer may have helped settle my stomach, as I’d have only one more 💩 stop after. One last section. 8.8 miles to the finish. I wanted to be done! I took advantage of the 3 miles of dirt road that dropped 400 feet per mile. Maybe I went too hard, because when we popped back on single-track, I was more than a little demoralized and power hiked much of the single-track. We entered Buffalo Park and saw tons of people enjoying the Flagstaff trail system. When we finally hit the streets of Flagstaff, I ran! Even though the video suggests otherwise, I ran with everything that I had left and felt like I was flying. I finally turned right into the alleyway to Heritage Square and I let out all the emotions from the past 5 days. I have a unique talent of staying even keeled during races. That’s really served me very well, since I’ve rarely had to dig myself out from really low moments. But then I also never get a finish line full of emotion and happy tears like my friend Michelle. This finish line was quite different. Luckily I had my sunglasses to hide my ugly crying. The tears, hugs, smiles and laughs with all my crew and friends were a perfect ending to an unbelievable adventure.

Race complete. 257 miles and 4 days, 10 hours and 26 minutes later. What an epic adventure across Arizona. It was made possible by my amazing crew. I appreciate Fiona, Tommy, Bryson, Chris and Cathy for everything they did to get me to Flagstaff. And thank you to everyone that followed and cheered from afar. It was truly amazing to see all the support online.

Lessons from Cocodona 250

Since this was my first race over 100 miles, I learned so much over those 4 days. For anyone planning to embark on a journey like this, below are the lessons from a first-timer.

Sleep

The question I was asked most was “How much did you sleep.” Well, I slept a lot compared to most runners. The original plan was to sleep in the van anytime I’d hit a crew accessible aid station between 12:00-3:00 am. The logic was that it would feel somewhat like waking up on a typical day. Of course, that didn’t go exactly as planned. I ended up sleeping in increments of 1.5, 3, 1.5, 1.5, 1.5 and 2 hours in the crew van. Add in 2 dirt naps of 5 minutes each and I totaled 11:10 in total shut eye for the week. I’d use a sleep mask to block out any light and headphones to block out any noise. I totally expected hallucinations during Cocodona, but due to the ample sleep, I was almost always alert and lucid. Could I have slept less and finished faster? Maybe? But I’m really happy with how this part of our race strategy played out.

Recovery

You know that feeling when you try to roll out of bed after a really, really hard race. I lived that experience over and over and over. But there were a few things that I did at nearly every crew stop that I felt helped with recovery.

1. Hypervolt - Fiona used the Hyperice percussion massager on me constantly. It was a great way to loosen up tight areas after a big section and also warm up the muscles before going back out after a nap. I highly recommend having a massager on hand. Bonus: Your crew will not have to actually touch your nasty feet with their bare hands.

2. Recovery Shake - I had one scoop of Tailwind Rebuild Recovery + one scoop of Floyds of Leadville Recovery Protein during most stops. The purpose was two-fold. It was an easy way to get in balanced carbohydrates and electrolytes to help stay on top of my nutrition. And the complete protein, amino acids and CBD will assist with recovery and slow down the muscle damage.

3. Prevail Botanicals SALVation was applied liberally on my shoulders, legs and feet. It helped relieve the sore muscles and slow down the inevitable inflammation. Before the longer naps, I’d also take a couple drops of the tincture under my tongue to assist with sleep. Use code TEAMNINJA, if you’d like to try.

Obviously, you are going to be incredibly uncomfortable during a race like this. That can’t be helped. But the above protocols are easily incorporated in an aid station routine and can help keep you stay upright and moving well.

Eating

“Ultra marathons are just an eating and drinking competition with a little bit of running thrown in.”

I couldn’t agree more. That’s exponentially true for a race that lasts 4-5 days. Along with typical aid station fare, I ate blueberry pancakes, bacon, burritos, burgers, hot dogs, empanadas, fried rice and pasta. Fueling mid-race isn’t always easy though and most “normal” runners can’t comprehend eating like this and trying to run. But keep in mind that I was also moving relatively slow. And you can train your gut. Start with occasionally fueling more than you usually would for a long run. And start to incorporate more complex foods beyond the typical gels and chews. You might never be able to eat two hot dogs and then pound a descent, but your stomach will adapt. And you’ll develop a wider range of ways to fuel your body.

Foot Care

Take care of your feet. Duh. It’s arguably the biggest priority.

1. Clean your feet and make sure to get in between your toes. I just used wipes. You can also put water in a bin for a spa-type foot wash. But keep your socks off to let your feet dry out and breathe while you nap.

2. I went through 3 pairs of shoes, all the Hoka One One Challenger. I chose these for the cushion and softer foam. One pair was a half-size larger for the final shoe change. In retrospect, I could have gone a full size larger and would have been fine. My toes still felt cramped when I initially slid them on.

3. Wear gaiters. I typically don’t, so I didn’t start with gaiters. But sand and fine pebbles made their way in on day 1 and caused blisters under my calluses that could have wrecked my race. I wore them from day 2 forward.

4. Prevail Botanicals SALVation on the top of your feet, the arch and the toes. The CBD will help relieve pain and reduce inflammation.

5. I rotated between 3 different pairs of XO Skin socks. Other than the day 1 blisters mentioned above, I didn’t have any other issues. I talked to a fellow runner who finished with 16 blisters. Ouch!

Even with all the above, my feet still ached from days 2-4. It’s inevitable being on your feet for so long. On the final day though, they really didn’t bother me. Either my mind just got used to the pain or my feet went numb? 🤷🏽♂️

Final Thoughts

Another often asked question was "Would I do another 200+ mile race?" The answer is yes! But not this again though. The race was great, but there is nothing left for me to prove by racing it again. I'd like to take a shot at a race in a cooler climate next. Who's in?