Angeles Crest 100 Mile Endurance Run
Stu Sherman

The 19th annual Angeles Crest 100 Mile Endurance Run was held on September 18, 2004. The race, beginning at 5 AM in Wrightwood, CA and finishing in Pasadena, contained 22,000 feet of vertical gain and 26,000 feet of descent. The highest point of altitude on the course was the summit of Mt. Baden-Powell at 9,400 feet. Eighty-four runners started the race and 63 runners finished. A finishing time of under 24 hours is the elite finishing time for a 100 mile trail race with the magnitude of difficulty of this course. My goal was to finish in less than 24 hours and among the top 10 finishers. After studying prior years' race results of several runners with finishing times between 23:15 and 23:55, I prepared a pace chart to target my departure times from each of the 14 aid stations. My specific target finishing time, based on my pace chart calculations, was 23:30. I finished the race in 7th place in a time of 23:29:30!

The Angeles Crest 100 was my third 100 mile endurance race. I ran the Vermont 100 in July 2001 (19:21) and The Bear 100 (28:25) in September 2002. My quest to run the Angeles Crest 100 arose early in 2000 when I first began training for this race. However, I sustained a minor leg injury which lasted for several months, and I was unable to train for the race. At the end of 2000 I decided to run my first 100 mile endurance race on an "easier" course than the Angeles Crest course. I trained for seven months in 2001 for the Vermont 100.

In January 2002 I began training for the Angeles Crest 100. I trained for eight months with the goal of finishing in less than 24 hours. Three weeks before the race, scheduled for September 28, 2002, forest fires in the Angeles National Forest caused the cancellation of the race. I then entered The Bear 100 which was held just one day before the Angeles Crest race date.

After training intensely for seven months in 2001 and eight months in 2002 for 100 mile races and numerous 50 mile races, I needed to take a mental and physical break in 2003 from intense ultra running training. I maintained "50-mile shape" while training for and running two 50 mile races and one 32 mile race with 10,000 feet of vertical gain. In December 2003 I decided to pursue fulfilling my initial quest to run the Angeles Crest 100 and to finish under the 24 hour elite finishing time.

My Angeles Crest training began on January 1, 2004 as I resumed training with my coach Lisa Smith, with whom I trained for my 100 mile races in 2001 and 2002. All of the training was conducted by e-mail, and it continued to work magnificently. Lisa assigned me a two-week workout schedule, and every other Sunday evening I would report my results from which she would formulate the next two-week schedule. My bi-weekly report included my morning resting heart rate and my heart rate during my running workouts. My weekly workouts contained substantial variety to reduce the likelihood of injury. My workout elements included yoga, pool running, weight lifting, elliptical trainer, stairmaster, road cycling, stationary bicycle, fast-pace running on grass, interval workouts on a 400 meter track, running stadium steps, jumping rope, and long trail runs (4-6 hours) with approximately 1,000 feet of elevation gain per hour.

I increased the team of professionals I had been using in the prior years' 100 mile race training to cover each aspect of my body care. I received twice-weekly deep tissue sports massage from Kim Bleth, an extraordinary massage therapist who rates a "15" on a "1 to10" scale. I received 2-4 chiropractic adjustments each month from Dr. Gary Kurilla who is truly a wizard. I received advice for my food intake and vitamin/mineral supplementation as well as homeopathic remedies from nutritionists Nancy Dale of Santa Barbara and Selena Kelly of Victor, Idaho. The dietary changes they initiated included eating significant amounts of animal protein, especially red meat which I had not eaten in 15 years. This recommendation was based on the "eat-for-your-blood-type" theory, and my "type O" blood. The specific nutritional supplements and homeopathic remedies were selected to maximize my body's performance at the cellular level. I continually monitored my weight and pH, and Nancy Dale periodically conducted a bioimpedence test to gauge my body fat percentage and various cellular functions which are indicators of my health and endurance capacity.

I work a very demanding job as the Chief Financial Officer and Administrator for Cappello & Noel Trial Lawyers. In 2004 I endured the most prolonged and highly stressful period of my nine years with the firm. In the midst of this exhaustive job stress, I maintained my training regimen for the Angeles Crest 100. In the course of the training, I ran two 50 mile trail races, each with approximately 7,000 – 8,000 feet of cumulative vertical gain, and one 50K (31 miles) race with 10,000 feet of vertical gain. I ran my 50 mile personal best (8:17) and substantially improved my finishing times from prior years in the other two races, finishing among the top runners. Additionally, on Memorial Day weekend and the final weekend of August, just three weeks before the Angeles Crest 100 race, I participated in a 3-day small group training run of the entire 100 miles of the AC course.

My support crew for the Angeles Crest 100 was superb. My "handlers" were my friend Carol Gregory, who has admired my ultra distance cycling and running feats over the years but had never experienced these events, and my friend Bill Kee, a very experienced and top-level 50 mile and 100 mile trail runner. My friend Sean Mason served as my pacer for approximately 3 hours from mile 60 to mile 75, and Bill served as my pacer for approximately 7 hours from mile 75 to the finish.

I consumed my intended amount of at least 25 oz of water per hour. My caloric intake was almost entirely in liquid form. I consume a mix of 85% carbohydrate powder and 15% protein powder fully dissolved into the water I drink from my Camelbak (small backpack-type hydration system with a 50-oz fluid capacity). A substantial amount of electrolyte powder was included in the mix, and I consumed two sodium capsules per hour for an additional 300 mg of this vital substance. At most aid stations I consumed a 100 calorie packet of energy gel. During the warm hours of the day, I consumed a large quantity of water melon and honeydew while I was running. I grabbed the melon from the aid station table and placed it in the mini-fanny pack I wore at the front of my waist. Beginning at 6 PM, I drank a large cup of chicken soup broth at most aid stations.

Runners were weighed the day before the race, in order to monitor each runner's weight during the race at miles 26, 53, and 75. Runners experiencing a 7% weight loss would be detained and if weight did not increase, the runner would be removed from the race. My weight at mile 26 (5 hours into the race) indicated a loss of four pounds. This caused me great concern, since I knew I was consuming 25 oz of water and 400 calories per hour. Therefore, I began eating lots of watermelon for the next 5 hours, in addition to maintaining my fluid and caloric intake. At the weigh-in at mile 53 (nearly 12 hours into the race), I had gained back two pounds, and at mile 75 (16 hours into the race), my weight was only one pound below my pre-race weight!

My aid station stops, during the first 12 hours of the race, were mostly of 2-3 minutes duration, with an occasional stop of 5-6 minutes. An aid station stop consisted of handing off my empty Camelbak, receiving a re-filled Camelbak, receiving my mix of pills (B-complex, Advil, co-enzyme Q-10, and "anti-fatigue capsules") every 4 hours, and at each aid station, receiving homeopathic tablets to relieve symptoms of physical exhaustions, lactic acid build-up, and muscle soreness.

I had prepared a pace chart indicating the times I anticipated leaving each of the 14 aid stations on the course. I had pre-measured, pre-packaged and numbered 14 small containers of powder for my crew to add to my Camelbak according to the pace chart, which indicated the varying amounts of water to correspond to the varying anticipated running times between aid stations. In the first 12 hours of the race, my actual aid station departure times were all 1-3 minutes earlier than the times indicated on my pace chart. During the next several hours, I accumulated up to a 20 minute lead on my pace chart times. This lead gradually dminished until the final aid station, at 3:30 AM, just one hour from the finish line. My pace chart indicated a 3:30 departure and after only a 2 minute stop at that aid station, I departed at precisely 3:30 AM.

Approaching mile 75 (9 PM arrival, 16 hours into the race), I decided I would remove my right shoe and sock to discard what felt like a bunched-up piece of tape I had affixed that morning to my big toe. Upon removing my sock while sitting in a chair at the aid station, I exposed two large blood-filled blisters at the base and side of my big toe. Bill insisted that a medical person drain the blisters to prevent the likelihood of a worsening of the blisters which would slow my pace. This procedure resulted in my longest aid station rest stop of approximately 15 minutes.

Upon leaving the aid station with Bill as my pacer, I was confident that I would achieve my sub-24 hours finishing time goal, and likely the specific 23:30 goal, due to leaving that station before 9:30 PM. I was told by many experienced AC runners that leaving the mile 75 aid station by 10 PM would, barring any disasters, ensure a sub-24 hour finish). Bill ran in front of me, announcing every trail obstacle (rocks, roots, stumps, loose slippery soil, and trail narrowing with a dangerous drop-off). He maintained a pace that caused me to run faster than I would have run alone. He kept me informed of the estimated time to reach various landmarks.

The three aid stations remaining after mile 75 were not accessible to support crews. Therefore, I used "drop bags", which contained my personal items, sent ahead to each of those aid stations. Upon arriving at an aid station at 2 AM, feeling chilly, I took a shirt from my drop bag and wore it as a second layer. We were forced to run slow with our flashlights in the dark during the final several hours of the race because the trail was very rocky, and I did not want to jeopardize a sub-24 hour finish with a sprained ankle or other falling injury.

With the lights of the finish line in sight, I noticed on my watch that I might finish in under 23:30, the target time on my pace chart. I had been maintaining a strong pace for the entire race, and especially during the final several hours. Now, at 4:30 AM, with perhaps 50 yards remaining to run, I was overcome with emotion, and began to cry. I felt enormous gratitude towards all of the individuals who assisted me in fulfilling my quest to run this race in under 24 hours. I was thrilled with having fulfilled this difficult and ambitious goal at age 49, and relieved that the eight-month long training period had ended. Additionally, knowing that I had finished in the top 10 and ahead of one of the top ultra runners in the country, I was ecstatic. Of the top ten finishers, eight ranged in age between 22 and 36, one is 43, and I am 49. My energy level was very high and consistent throughout the race. I did not experience any tight muscles, upset stomach or any other physical problems during the race. Time seemed to pass quickly. I did not suffer at all. My mental and emotional state was relaxed and tranquil. I truly enjoyed the race. It was a magical 24 hours!

At the award ceremony later that afternoon, I received the coveted silver belt buckle awarded to the sub-24 hour finishers. I also received a large trophy for being the first place finisher in the 40+ age group.