How to Finish the The Lake Martin 100
This post is not just for the “First Time” Ultra Runners. It’s for everyone running Lake Martin for the first time.
Don’t Fall Prey to the Deceptive Killer
We like to refer to the Lake Martin 100 as a “Deceptive Killer!” The course looks easy. The first 25 mile lap feels easy. The first two or three years we experienced a much higher than expected DNF rate in the 100. At first, I was mystified by the high number of runners that dropped down to the 50 at mile. (We always allow runners to drop down to shorter distances. Of course, they are not eligible for any place awards. I figure if someone runs 50 miles, they should get credit for running 50 miles.)
After creating the course, and running it several times, I judged it to be relatively easy. Of course, I had never run more than one 25 mile lap of the course. Originally, I thought the major reason our 100 DNF rate was so high was because we have no “prerequisites” to enter the 100. There is no reason to have requirements. The course is about as safe as a trail race can be, at least a trail race in Alabama. Also, runners are never more that 2 or 3 miles from one of the aid stations or trailheads. Of course, there are only two physical aid stations, The Cabin and Heaven Hill. We allow two dropbags at Heaven Hill. (Runners will return to HH 8 times during the 100 mile race.) The Cabin has no dropbag restrictions at all. We allow runners to set up personal aid stations in or by their car. Crews can set up popup-tents in the parking area. With the slightest bit of pre-race planning, runners should always have the supplies they need, when they need them.
The trouble with my DNF theory was, we also had very experienced 100 milers drop down. We soon realized what was happening. We found that the successful LM100 runners were running the first lap, as they described it, “ridiculously” slow. Virtually every first time Lake Martin runner, whichever distance they are running, starts out too fast. Over the last 3 years our 100 finisher rate is about 60%.
Two things are happening to improve the 100 mile finish rate. First, we are emphasizing the deceptive nature of the course in prerace emails. We warn all runners to start out much slower than you feel is necessary. We recommend holding that slow pace for the first 50 miles, not just the first 25. We also emphasis this on the website and FB. Second, Returning runners are talking with new Lake Martin runners and warning them! This is likely the most effective deterrent to “speeding!”
Misjudging speed and difficulty of trails
Starting too Fast: There is another factor that I think effects the success rate of runners. That is, misjudging how hard certain sections of the course actually are and how long it will take to run them. The first 8 miles of Lake Martin always takes fist-time trail runners much longer than they expect. Part of this is simply a lack of trail running experience. Road runners think in terms of road-running pace, not trail running pace. In some cases, this 8 mile stretch is the first single track trails they have ever run. Almost all of the first mile is on a smooth gravel road, and some is on a steep downhill slope. Road runners will run this section at a “road-runner’s” pace. Experienced 100 milers will take it easy this first downhill mile.
The real danger here is running out of water, which happens every year. I have had runners complain that 8 miles is too far with no water stops available. NO it’s not! That is about an average distance for aid stations. We tell new trail runners to carry twice as much as they expect to need. Most listen. A few do not. Nothing will wreck your race plans quicker that getting dehydrated at the start of a 100 race.
If you think 8 miles is a long way between aid stations, check out the distance between aid stations in the Moab 240. The first 8 aid stations are in the desert, to mile 96 at Bridger Jack.
We start the 50 milers and 27 milers start at the same time as the 100 milers. It’s just too easy to get caught up in the excitement of the moment and not control your competitive instincts. That’s true for all of us!! Not just first-time trail runners or first time 100 milers. So, runners go flying down the hill on the smooth gravel road, cut over to another smooth road on a grassy carriage path. They cross a small foot-bridge in find themselves on 6 continuous miles of rolling single track trails.
I am going to talk about myself here, but I think this applies to quite a few of us Ultra Runners. For 35 years, I ran nothing but roads before switching to trails 16 years ago. I am far more comfortable and run faster on roads than trails. So, I tend to start too fast on a smooth road, then find myself in the middle of a bunch of “fast” (meaning faster than me) trail runners on single track trails where it’s hard, sometimes impossible, to pass. At that point, I have two options. Continue at the “too fast” pace, or step off the trail and let the fast people pass. I tend to hang-in-there much longer than I should. Finally, I have to swallow my pride and drop off the fast pace. Of course, when you do that, 8 or 10 or 20 runners fly by! Usually, by the time I have covered 5 or 6 miles, I have arrived back where I should have been at the beginning, with other runners my own pace. But I am getting better! I have learned the hard way that running the first few miles too fast can destroy your ultra-race, whether it’s a 25 or a 100 mile race.
Don’t get discouraged when you hit the “South 6.” The 6.4 mile south loop. It’s the hardest section of the entire race. Take it easy on all the small climbs. Most runners will walk up most or all the climbs in the entire race. If you do, you will have the energy to run the downhills and some or most of the flats. That’s one of the keys to finishing Ultras.
Starting too Slow: Of course, there is the opposite situation that I now frequently I find myself in. I will use Cruel Jewel 100 (actually 106) as an example. Last year, 2022, the race starts with about a one mile climb to Wolfpen Gap Rd, then a two mile, fairly fast descent on a wide double track trail that’s a little tricky. I am a better climber than descender so lots of runners pass me on that long descent. Some literally flying by me. At mile 3, runners start the four-mile, 2,500 ft. climb up Coosa Mountain. After about a mile, I come up behind three slower runners. Usually a single, slower runner will ask if I would like to pass. If they don’t offer, I will ask if I can go by. Last year I was following 4 runners that were slightly faster than me. They had pulled ahead 200 or 300 yards when they came up behind 3 slow runners. They slowed but did not ask to pass and the slow runners did not offer to let them by. Four more runners came up behind me. Now there are 8 of us following the three slow runners. After another 10 or so minutes, 4 or 5 more came up behind. I decided, “enough is enough.” I have to get going.
It was pretty obvious, at the pace we were climbing Coosa, those lead 3 runners were never going to make later cutoffs. I hated to pass the 4 guys in front of me because they are faster and would have to pass me again, but this pace is just too slow. I asked the person ahead if I could pass and hurried by. I figured the 4 faster guys would use my lead to follow but they didn’t. One or two finally caught up a mile or so later.
A Word on Trail Etiquette: Be Courteous to other runners. Always! Say “Please and Thank you” when to pass. If a runner comes up behind you, ask if they would like to pass. If 3 or 4 are stacked up behind you, you are an obstacle! Step off the trail and let them by.
The Keys to Finishing Lake Martin
If the Lake Martin 100 will be your first 100, or first 50, or first Ultra, the 27 Mile Fun Run, follow these simple rules.
1) Start SLOW. Slower than you think is reasonable, “ridiculously slow!”
2) Stay slow for half your race or more. It is amazing how many people you will pass later.
3) Walk up all (or most) Hills. Run down all or most hills slowly. Run and walk the flats.
4) Stay Hydrated! Drink water at regular intervals. (Every 10, 15, or 20 minutes)
5) Take Electrolytes on a schedule. (At least once an hour, every hour of your race.) Please note, too many electrolytes will make you sick to your stomach. Not enough and you will feel sick to your stomach. If you feel like water is sloshing around in your stomach, you need more salt. You will figure it out. About 4 years ago I started using Base Salt Electrolytes. Now I use nothing else. “Two Licks” per hour is perfect for most runs and races. Extremely hot conditions will likely require more.
6) Stay Fueled. This one can be tough. Practice on long training runs to find out what you can eat and can’t eat. You might be surprised what your body can handle at an ultra-pace. A few of the best things I have ever eaten in a race, were Grilled Cheese Sandwiches and BBQ Sliders at the Grindstone 100 , Pecan Pie at Rocky Raccoon and Hamburger Sliders at Cruel Jewel. What I have found is I can eat about anything that looks good, except bacon!
7) GELS - For several years I basically quit using Gels. I just don’t like them. I always carried one or two as a backup for when I simply ran out of gas. Then came Moab with many hours between aid stations and I started experimenting with them. I still don’t like them, but I found I could eat GU’s and especially GU Liquids when there are no other options. Because I knew I would be on the trails for many hours over night, I started using the GU Coffee Liquids. You will probably find you need them occasionally.
8) Other Snacks - I also carry cookies, candy and Boost on 8 to 12 hour training runs. I also carry cookies and candy in races and add Boost to my race dropbags. Iced Oatmeal are my favorite cookies. Reese’s Pieces and Peanut Butter Cups are my favorite candy’s. They don’t work too well in the desert, however!!
9) I almost forgot. Tran! There are all kinds of ways to train for trail ultras. The best way is on trails! Imagine that. Long runs are critical so build up to 8 or 10 hour, slow runs. Be sure to take plenty of time to recover between long runs. And be sure to throw in a two or three long back-to-back runs. Two 12 hour runs, on two consecutive days, will do wonders, if it doesn’t kill you!
10) Simulate the conditions and terrain you expect to encounter at your ultra as much as possible. If the course is hilly, run hills. If it’s flat, run flats. It it’s in Washington State, run in rain and mud all day. If it’s Hardrock and you live in Alabama, never mind. IF you got in Hardrock you already know how to train.
Lake Martin is almost totally on single track trails with a few miles of gravel or grass carriage paths. There is about a 30% chance it will rain and it’s usually not too cold. It could even be warm. The course is also almost totally shaded. Other than 200 yards across Heaven Hill and a few hundred yards near the Cabin, there is not a flat spot on the entire 25 mile course. Do not do 20 mile training runs with 200 feet of gain. Find a place you can run 20 miles with 2,500 or 3,000 feet of gain.
So, in summation, start slow, stay fueled and hydrated, walk up hills, run down hills, alternate on the flats and TRAIN! You will be ready to earn that beautiful Lake Martin Buckle.
Here are 4 very well done videos on the Lake Martin 100
Olivia Affuso's 2019 Lake Martin 100 Race and Finish: https://www.youtube.com/watch?v=Dg4-JbXHytQ
2021 Video of the Lake Martin 100 by “I believe” Jay Haley (Rufus Runs): https://www.youtube.com/watch?v=zP5RZPbLY9A
Hayden Maples video about his first 50 miler, the Lake Martin 50: https://www.youtube.com/watch?v=5j2u1vShlfE
Hayden’s awesome video “DNF’ing the Lake Martin 100” https://www.youtube.com/watch?v=3IwAk82fSqg
The 2023 Lake martin 100, 50 & 27 Preview Run
Click on the image below to watch the 2020 Preview Run by Suman Silwal (Marathon Runs)
2023 Lake Martin 100, 50 & 27 preview run, February 18th
Each year we hold a Lake Martin Preview Run, on the course, about one month before the race. This year the preview run will be Saturday, February 18th. Everyone is welcome, even if you do not intend to run the race. It’s a great chance to see the entire course before the race. We will meet Russell Crossroads, location of the Cabin Start/Finish, at 7:30AM. Everyone must fill out a Russell Lands Release before running. Follow the link below to Russell Lands Day Pass and print and fill out the pass. Bring it with you to the run. There is no fee for runners or hikers to use the 100+ miles of trails on the 25,000 Acres of the Russell Forest Trail System.
If you are not familiar with the course, it is a 25 mile loop divided into an 18 mile north loop and a 7 mile south loop. We will run the north 18 mile loop first and return to the cars. Then, we will run the South 7 mile loop. If you do not want to run the entire 25 mile loop, you can stop at the cabins at 18 miles. It's not even necessary to run the full 18 mile section. You can jump out at mile 8 or 12.5, with only a mile run back to the cars. Actually, there are other places you can leave the run, with a mile run or less back to the cars. We do need to maintain about an 18 minute pace to be sure we are off the trails well before dark.
There will likely be two pace groups, a fast group and a slow group. I will led the slow group. The slow group will be a "no-one-left-behind" run. We will regroup at each trail change or road crossing. The fast group will maintain a reasonable pace but may not stop to regroup. If you start in the fast group and are dropped, wait for the slow group. If you don't know the course, it can be very confusing. I will blow off all the trails before the preview run. They get very little use over the winter and sections are totally buried in leaves. We will have water and aid station supplies at Heaven Hill but you will need to carry water with you. More details are on the Lake Martin Webpage and Lake Martin FB Page. (And, my FB page)
Here is a map from McDonald's on Hwy 280 to the Cabin in Russell Crossroads
The address is: 17 Russell Farms Road, Alexander City, AL 35010. GPS Coordinates are: 32.764355, -85.945177
If you prefer, we will caravan/carpool from the McDonald's on Hwy 280 in Chelsea. I will be the the McDonald's about 5:45 AM and we will leave for Russell Crossroads at 6:00 sharp. The address of the McDonald's is 16758 Co Rd 280, Chelsea, AL 35043. Be sure to bring a hydration pack or handheld bottle with you. I will stash water at Heaven Hill, but it's a long 8 miles to HH! We always take a break at HH and again at the Cabin. Bring a few snacks.
Russell Lands has a Trail App that will help you stay on the trails and, at least, know where you are in relation to the cars. (It will NOT help you stay on the course.) You can get the Russell Lands Trail App here: https://russellcrossroads.com/russellforest.html
*** If you plan to join us, please print the Day Pass/Liability Waiver below and bring it with you. Russell Lands Day Pass: https://www.russelllands.com/assets/pdf/RFTA-day-pass-release-and-indemnity.pdf
Here is a YouTube video done by Marathon Runs (Suman Silwal) at the 2022 Lake Martin 100 Preview Run: https://www.youtube.com/watch?v=JkmVr4Wx9-E
https://www.facebook.com/MarathonRuns/videos/82289
8478062147/