Prairie Spirit Trail 100 Mile | Galloway Run/Walk To a 22 Hour Finish
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On March 25, 2023, I headed to Kansas for the Prairie Spirit Trail 100 Mile Endurance Run. It takes place just south of Kansas City and is run on nearly the entire length of the Prairie Spirit Trail, a 50-mile rails-to-trails trail that connects the towns of Ottawa and Iola. Runners only climb about 1200 feet as they run this 100-mile extremely flat out and back crushed limestone gravel course with a few short paved sections. We would only need to carry minimum supplies as the course was lined with both manned and unmanned aid stations allowing runners access to fluids, nutrition, drop bags, and crew at frequent intervals. I opted to run solo, utilizing drop bags only to avoid having to carry a bunch of nutrition for the entire duration of the race. I did use one larger drop bag for a pair of extra shoes as well as a couple of dry layers that I could access at miles 40 and 60, respectively.
For the first time ever in an ultra marathon, I utilized the Galloway run/walk method. I did no for a couple of reasons. First, a flat fast course requires some prescheduled walk breaks, at least for me as I am used to getting walk breaks during my usual mountain ultras whenever there is a climb. Second, I was just in the early stages of my current training cycle and I was nowhere near the shape I would like for a fast course like this. The Galloway method would delay my demise as much as possible. As it turned out, it worked!
0:18 - Packet Pickup
1:42 - Race Start
4:00 - Princeton AS (Mile 9.5)
5:50 - Richmond AS (Mile 16)
7:17 - Garnett AS (Mile 25)
9:05 - Welda AS (Mile 33.5)
10:39 - Colony AS (Mile 41.25)
12:30 - Iola AS (Mile 51.25)
13:32 - Colony AS (Mile 61.25)
14:25 - Welda AS (Mile 69)
15:14 - Garnett AS (Mile 77.5)
16:06 - Richmond AS (Mile 86.5)
18:09 - Finish Line
Пікірлер: 29
Welcome to Kansas! Congratulations
Thanks for sharing your race. Well done.Congratulations !!!!
@ultrakraut
Жыл бұрын
Thanks very much!
Badass video! The course looks challenging because everything looks similar when you're in Kansas. I lived there a few years before I got into ultrarunning. I might add this one to the bucket list. Keep up the good work.
@ultrakraut
Жыл бұрын
It’s really well supported and quite different from the usual mountain ultras I attempt.
@RockyRandall
Жыл бұрын
It's challenging psychologically
Martin, I crossed paths with you on my way into Iola. Well done! This was my first attempt and unfortunately it didn’t go my way. Will be following your future races!
@ultrakraut
6 ай бұрын
Thank you. I'm sure things will go better on your next attempt!
congrats on the sub/24 finish! I enjoyed the video! I am going to try out that 8min/2min run walk in my next training run and i may implement that strategy at eternal damnation in a couple of weeks. I'm sure ill see you again at a future race.
@ultrakraut
Жыл бұрын
Good luck! It worked well for me in this type of race where it is way too easy top run too much too fast too early:-)
This was an awesome video, I want to run an Ultra now 🫡
@ultrakraut
24 күн бұрын
You should!
Looks a tough flat race. Similar to the Thames Path 100 here in the Uk 🇬🇧 No return though so you’re seeing the same route.
@ultrakraut
6 ай бұрын
This one was definitely a mental race!
Congratulations! Awesome video.
@ultrakraut
Жыл бұрын
Thank you!
That was quick and easy.😂😂😂 Thanks for sharing, @Ultrakraut. I've been watching some of your vids and only subbed today. I find your sometimes brutal honesty very refreshing, thanks for that. I wish I could join you guys in the US. Here in South Africa trail running is starting to gain lots of traction, but the really long races are few and unbelievably expensive. Add to that the fact that most premium mountain trails are either in nature reserves (that also costs money to run) or on private farm land, where farmers frown on unknowns on their property (on account of the pervalence of frequent and violent farm attacks happening daily). I love running and since I started running trails and moving into ultra distance training I realised that running is what really makes me happy. I wish I could run for a living and earn mobey doing it, but alas nearly 50 year olds dont get those luxuries. Anyway, keep on posting. I will keep on watching.😍
@ultrakraut
Жыл бұрын
Between us 50-something-year-olds, I feel the same way about running for a living:-) Hopefully, the South African trail scene will become more accessible as more people get interested in the sport. It sure feels like it's been booming in the US and Europe. Our vacations now generally revolve around some type of mountain ultra. I try to live life to the fullest these days and will share the reasons for that change in perspective or focus in a post or video, soon. Happy Trails to you and I hope to meet you in person at an event some day!
Well done, Martin! Glad I found your channel again, lost track of you! I’m sub’d now. 👏👍
@ultrakraut
Жыл бұрын
Thanks for subscribing and glad you're enjoying my videos!
Congrats. A shame your drop bag was missing. Have you found it later?
@ultrakraut
Жыл бұрын
No, but it wasn’t a big deal, it only contained some nutrition.
Great video Martin! Was thinking of the same strategy for a Rails to Trails 100 I have coming up. Looking back at it, do you feel like that 8/2 split worked out well (time sure suggests it) or would you change anything? Also, from your Strava looks like you set the laps up on your watch beforehand? Thanks for all you contribute to the community!
@ultrakraut
Жыл бұрын
I feel it worked very well! I did set it up as an interval on my watch to make sure I stuck to it. I would ignore at aid stations but follow it as soon as I led them, whatever the interval required. Be willing to adjust later on in the race, if you need to shorten run intervals and extend walk intervals. Just my recommendation, everyone is different:-)
@jgcobbs
Жыл бұрын
Thanks for the quick reply!
Nice video! What was your planned/actual pace for the 8min "run" sections just for reference?
@ultrakraut
6 ай бұрын
I can't remember exactly, but it was somewhere between 10:30 and 11:30 min pace planned. Couldn't tell you what the actual was other than I got slower. Strava calculates overall per mile pace rather than being able to track it specifically to the run section. I'm sure Garmin and Coros provide that specific tracking ability via workouts, but I dodn't look at that.
Hell most 100s are " Run Walk" lol lol
@ultrakraut
Жыл бұрын
True, but it’s usually the terrain that forces it upon the runner:-)