RACE… RECEOVER… RACE… an experiment in ultra-stacking! Step 3 - Recovery

My idea of recovery!

Previously I covered how I approached my training (here) and nutrition (here) for two ultras I planned to race close together; (Mad City 50k & Ice Age 50 mile) there was three weeks between the races.  To be able to consistently train for the first race and fully recover for the second, I was going to need to dial in my daily training, nutrition, and recovery.

This article is going to focus on what I utilized to consistently recover between workouts and, most important, between the two races.  Obviously training and nutrition directly affect recovery hence the reason those articles were written first.  The more consistent your training is the stronger and more durable you become, thereby shortening the recovery needed between hard efforts.  Eating a clean diet daily and strategically fueling during and post activities also speeds recovery.  The following areas are where I focused my recovery energy: rest, active recovery, muscle manipulation, supplements, and listening to your body.

**(As a disclaimer, I am not sponsored by any of the products I discuss in this article, they are just the ones I use, or have found work best for me.)

Rest

First I am going to define what I mean by rest.  For me this is defined as one of two activities; sleep and non-training days. 

Sleep, in my opinion, is the most underrated recovery tool available.  There is a reason you see the best runners in the world (East Africans) appearing to be the laziest.  They run their workouts and then spend all non-training time horizontal or eating, PERIOD.  Now I am not a professional athlete, I have a 60+ hour a week job, two kids, house, and other responsibilities.  So the Kenyan method doesn’t quite apply.  What I did do however was to prioritize sleep. I went to bed early, as I had to get up early (3:30-4:30am some days).  That’s it!  I tried to sleep at least 8-10 hours a night.  It didn’t always happen and I didn’t let that stress me out.  But when it did, consistently, I felt much better in training especially on back to back long or hard days. 

Non-training days are days with nothing I would consider training.  Examples would be; bike riding with my family, hanging out with my family, laying on the beach with my family, or generally doing whatever my family wants to do.  There’s a theme right?!  For me I take every Sunday as a non-training day, yes EVERY SUNDAY!  Training hard is not only physically wearing but mentally as well.  For me being able to spend the entire day just focusing on my family is incredible recharging.  Some would argue that by not training 7 days a week I might miss out on some fitness gains.  I believe however that any minimal gains I miss out on are fully made up for by the huge mental recharge I gain.  This allows me to regroup both physically and mentally for the next week of focused training.

Active Recovery

Sticking with the rest theme I will cover active recovery.  For me active recovery means any activity that enhances my ability deliver quality in my hard workouts, without further fatiguing me mentally or physically for those efforts.  My favorite form of active recovery is swimming.  I love swimming.  First, when you swim (if you don’t have a waterproof MP3) it’s silent.  Talk about great mental recovery, 30-50 minutes in the pool is my equivalent of meditation.  Second, the water is cold, not as cold as an ice bath, but the anti-inflammatory benefits are similar.  Third, you are horizontal in the water and that combined with the kicking motion is great for clearing your legs of damage.  Some other active recovery tools I use are the elliptical, bike, and walking/hiking.  Yes I said walking!  Much like sleeping, walking is truly underrated as a recovery tool.

Muscle Manipulation

I chose this title to represent the following methods I utilized to aid my muscles in recovering more efficiently; massage, foam/stick rolling, the dry sauna, active stretching, ice bath, and compression socks.  These are pretty self-explanatory, so I will just briefly describe how, when, and why I utilize each of these.

Massage is pretty easy to explain but hard to acquire.  The most complicated part of massage is; first finding a great massage therapist and second being able to afford that individual.  I happened to luck out on finding not only a great therapist but also got a great 3 session package deal (Same price as 1.5)!  The tricky part of a deep sports massage is that it causes just as much damage as hard work out, so you have to be cautious when you schedule them.  I had my first one in the middle of my hardest training block; the reason for this was I wanted to see how my body reacted to the massage without jeopardizing my race.  The second was timed 7-8 days prior to my first race.  The reason for this is that I run my last hard work out 10 days prior to a race, so therefore my muscles need the work and it gives me enough time to recover from the damage of the massage.  The third massage was timed similar (7-8 days) prior to my second race.  I believe if you can afford to get the work done it will really help with both mental and physical recovery.

Foam/stick rolling is basically a self-inflicted torture session.  For most of us weekly massage sessions are not an option, enter the foam roller.  I use my foam roller every night before bed.  I roll out every muscle from my hips to ankles.  First this helps speed the recovery process.  Second it quickly pinpoints tight or damaged muscles, I value this because it allows me to avoid an overuse injury.  I most often utilize my stick roller prior to hard workouts and races as a warm up tool.  I find this is a good way to loosen up tighter muscles and increase blood flow prior to intense activity.

Trigger Point Grid Roller

Sprinter Stick

 

The dry sauna may not be the easiest for people as they usually need a gym membership to gain access to one.  I love the dry sauna for several reasons.  First it is relaxing; by easing the tension in muscles you can get a deeper stretch which leads to greater flexibility.  Second it increases blood flow, this speeds the removal of waste products from damaged muscles.  Third, it is a body stressor which helps with both heat, and in my experience altitude, acclimation.  By no means is it similar to living or training at altitude but it does help.  As an athlete who is inspired by mountains but lives at sea-level this is something I plan to research further, and write about later.  I spend 50% of my time in the dry sauna on my back with my legs elevated against the wall.  This is so relaxing I have actually fallen asleep, much to the dismay of the gym staff, who thought I had collapsed!  The other 50% I stretch.  I try to utilize the dry sauna at least 3-4 times a week.



Stretch Out Strap

Active stretching is something I do both prior to and after workouts.  I also stretch every evening after I am done rolling my muscles.  Prior to my workouts I do a series of dynamic stretches involving hip, glute, quad, hamstring, and calf activation.  I believe that this aids in warming my muscles up and allowing them to fire properly.  This makes getting into a workout feel easier and more fluid.  Here are several resources I have pulled from for different dynamic activities. (Dathan Ritzenhein Dynamic Warmup, Coach Jay Johnson lunge Matrix & Coach Jay Johnson 8 week strength progression) 
Post workout I stretch most of my major muscle groups with the aid of a “stretch out strap”.  You can also roll up a medium size towel or t-shirt to facilitate the stretching.  By utilizing the strap I am able to get a more controlled and deeper stretch.  Again I do this type of stretching post workout and in the evening after I have rolled out my muscles.  This stretching routine allows me to maintain greater flexibility and correct imbalances in my body.

 

Compression socks are a tool I utilize on evenings when I have back to back long or hard efforts coming.  For example; when I have back to back long runs scheduled I will sleep with my legs elevated and wear compression socks.  I believe this aids in recover and helps with a reduction in soreness.  This has a two-fold benefit.  First since my muscles have recovered a little bit I am able to do a more quality second hard/long workout.  Second because I am a little less sore when I begin the second workout I am able to maintain better form which reduces my chance of injury.  I do not utilize these socks during runs because they annoy me, and that just becomes a training hindrance.  I also do not wear them every night.  I am a big believer that your muscles need to actually adapt to the stress you are placing on them.  There are times for me when a little extra soreness is a good thing; it means my workouts are doing their job.

Ice baths are a tool I only utilize post-race.  Ice baths are an amazing recovery tool.  That being said some of the inflammatory reaction that ice baths inhibit or reduce I want to happen.  The reason for this is that some of your great training gains are made when working already fatigued muscles.  Similar to compression socks there are times I want sore muscles, and I want my body and mind to adapt to those situations.  As I said before swimming in the pool will provide a similar benefit as the water is usually cooler.

Supplements

I am not a huge proponent of taking supplements in place of real nutrition. I prefer to get everything my body needs from clean whole sources of food.  That being said the extremes I to which I push take a heavy toll.  Even though I do not race a ton, focus on rest, and take ample off-time in between races and at the end of the season, I still smash my body and immune system pretty hard.  Here is a list of the supplements I take, as well as the why, and how often/much.

Fish Oil – I take a fish oil supplement that is 1 gram of pure EPA harvested from deep water Pacific fish.  There are two main components to fish oil EPA and DHA.  EPA has been shown to have the greatest anti-inflammatory affect, as well as greater health benefits.  This is the reason my choice is a pure EPA source.  I take 2 capsules (2 grams) on a daily basis during normal base training or activity.  When I start to reach peak training volume or pre and post-race I will up that to 3 grams a day.  I have found that this amount aids in recovery and helps with the inflammation process.  Not only do my muscles feel better quicker but my blood tests show a reduced amount inflammation.  As a side note I also eat fish at least 2-3 times a week.



Capra Flex

CAPRAFLEX – Sticking with the anti-inflamatory theme, I will also take CapraFlex during hard training cycles, pre, and post-race.  CapraFlex is a blend of natural ingredients (Collagen, Goats Milk, Ginger, Bromelain, Amylase, protease, turmeric, and others) which aids in reducing inflammation, protecting and enhancing joints, and speeds muscle recovery.  The standard serving is 9 caplets (3x3 times a day) which is the dosage I will stick to during a heavy training cycle.  Pre and post-race I vary that a bit and load dose the supplement.  I will start at least 7 days out, from a race, taking 12 capsules a day (4x3 times).  The morning of a race I will take 6 capsules, then immediately after the race I will take 6 more, and I follow this with 6 before bed.  I will then do another week of 4x3 times a day.  Again this is only a supplement I take during heavy training, racing, or if I were to sprain or pull something to aid in recovery.

 

Multi-Vitamin – I know the jury is out on whether this is a needed supplement if you eat a balanced and clean diet, but I would rather error on the side of caution.  There are times I really put my body through hell and this just gives me piece of mind that my bases are covered.  Worse case is that I expel the unneeded vitamins and minerals and end up with expensive urine.

Magnesium – When I began to run longer it wasn’t long before I started to get cramps in very weird parts of my body.  These areas were not at all involved in running such as; my cheek, eyelid, or forearm.  After speaking with several of my friends who are endurance athletes themselves as well as registered dietitians I was told to try supplement with Magnesium.  This is something that most endurance athletes are deficient in and can be a cause of muscle issues.  I tried and low and behold the systemic cramping ceased.  I take 2 Magnesium Chloride pills a day, every day, regardless of training or racing.

Vitamin D3 – I live in Wisconsin (maybe 100 days of sun a year), not Colorado (300+ days of sun a year).  Because the sun disappears for long portions of time my body’s ability to naturally produce Vitamin D is hampered.  Also nutritional sources will not adequately supply my daily needs.  A vitamin D deficiency is a serious health risk, for both your heart and your muscles.  (Imagine that, your heart is a muscle) I take 2 x 1000mg Vit D3 pills a day.  My multi-vitamin also contains some Vit D so I am close to 3000mg.  I do this anytime I am void of sun exposure.  During the summer months where I am running shirtless for long periods I will drop that to 1 pill a day.

LISTENING TO YOUR BODY

I know I should have placed this first, as it is the #1 way you can recover effectively to maintain consistent training and productive races.  But just as most runners/endurance athletes will admit, (or fail to admit) this is a very difficult task to master.  It is made even more difficult if the race you are running or training for is a new distance or terrain.  Take me for instance; I went from racing 5 miles on the road to 50 miles on the trail. (Hey they both have a 5 in them right!)  I had zero idea how to train for a 50 mile race and it was really hard for me to listen to my body and not train when it needed a rest.  I had silly thoughts of not finishing the race, being last, or it just hurting really bad.  Well guess what they are ultras they all hurt, A LOT, at some point.  The sign of a confident, mature runner is one who can show up to a group run and a few minutes in completely bag it, return to the car, and have the food and beer ready for their friends.  This is an ideal I strive towards.  I have gotten better at listening to my body, I am no longer afraid to miss or change workouts depending on how I am feeling.  I still struggle with bailing on friends as I get very few opportunities to train with people, but everyone has to have something to works towards right?

I hope you found this article, as well as the previous two, informative.  I by no means have all, or even a few, of the answers to the questions related to optimal raining, nutrition, and recovery.  But as I learn more I found that my greatest asset was my lack of fear of change, and my willingness to experiment.  Hey, you never know what will work unless you try!  I have failed, a lot, and will continue to do so.  But I believe my greatest insights and training gains have come from some of my biggest failures.  Please feel free to comment below on any methods you have used to bolster your training, nutrition, or enhance you recovery. 

Like always go find your trail and enjoy it!

RACE… RECEOVER… RACE… an experiment in ultra-stacking! Step 1 - Training

I have been meaning to write this article for some time, better now than never right?  Late in 2012 when I was planning out my race schedule for 2013 I needed a challenge.  Apparently ultras by themselves are not challenging enough right?  I wanted to push my limits, so I was either going to race my first 100 miler or two ultras within a few weekends.  My decision was made for me in the first week of December when I didn’t get into Western States via the lottery, so racing two shorter ultras in succession it was.  Now, Mike Wardian I am not, so the two that I chose (Mad City 50K) & (Ice Age 50 mile) were 3 weeks apart.  I am still relatively new to running long distances in training and racing so I wasn’t really sure how to go about training for two ultras so close together, or how I would recover in between. 

I sought out advice from some of the more experienced, and prolific front runners, in my trail group (The Lapham PeakTrail Runners).  Their first response went something like this; “So what!  You are racing a 50K before a 50 miler, I did that last weekend!”  Helpful right!  I kept at it though and eventually received the following advice.  “A 50k is not really any longer than a Marathon, and you have an ok base.  Do some advanced marathon training for the 50K, recover right, and the speed work from the marathon training will get you through the 50 miler.”  Now that made sense.  This recovery they spoke of, that was going to be my real issue.  I figured my ability to recover would be affected by 3 very distinct but related topics; specific and consistent training, nutrition (pre, during, & post race), and body damage mitigation.  In this three part series I will describe the training, nutrition, and recovery techniques I utilized to complete this task.

TRAINING

Specific and consistent training is the backbone of all endurance sports.  You may be able to complete an event but not compete during the event if your training is interrupted or not specific to the race course you are attacking.  This posed an issue for me as Mad City is a fast, flat, & looped 50K course, whereas Ice Age 50 is a hilly trail race.  I knew I would end up sacrificing something as I couldn’t train for all the variables in both races.  I learned this would be my ability to quickly ascend the hills at Ice Age.  The leg speed I gained from the fast training would help on any flat or downhill sections, but I was going to have to power hike most of the significant climbs at Ice Age.  I followed a pretty standard marathon training bloc; the only change I made was in regards to the long runs.  I doubled up on Friday and Saturday and they were also sub-race pace or fast finish (Progression) runs.  The schedule looked like this.

WHAT I DID

Mon – Tempo (8-10miles),

TUE & THUR (Easy 6-10 Miles),
Wed – Workout (Hills, Fartlek, Track)
Fri- Sub Race Pace Mid-Range Run (9-15 Miles)
Sat – Long Progression run, final ¼ of distance was at race pace (13-25 miles)
Sun - OFF

I steadily built my Friday sub-race pace run and Saturday long run distance.  As far as the individual training blocks I did break up 12 weeks into three distinct groups.  The first group consisted of my Wednesday workouts being hill intervals.  The Second group consisted of fartlek runs on Wednesday.  Finally the last group I completed before my taper was track intervals.  This plan completely prepared me for Mad City.  I was able to hold a sub 7 minute pace for 30 of the 31 miles. (Yes I had one bad mile, 29, where a cramped hamstring caused me to walk a bit.) 

For this challenge I needed a double taper. Tapering is a very individual aspect of training.  I do better with a 10 day taper.  This means that I shift my last long run to Wednesday the week before a key race.  For Mad City that meant the week before the race I completed a 12 mile tempo run on Wednesday and a 6 mile tempo on Saturday.  I did three shorter fartlek sessions during the taper week, to hold the speed in my legs but show up race day completely rested and hungry to race.  I finished the Mad City 50K in 3:50 which was good for 7th overall and 1st age group. 

Post Mad City, I took 1 week off of running.  I just biked and swam.  I then repeated my taper for Mad City.  The only difference was that all of my runs 2 weeks before Ice Age were completed on hilly trails.  My Wednesday (10 Days Before Race) run was a 21 mile hilly trail tempo run.  I also replicated the fartlek sessions the week of the race.  I raced Ice Age conservatively, starting off slow (11-12 min pace) but finished the race running the last 13 miles of 50 at 7:50 pace.  Finishing only 15 minutes slower than my fastest 50 miler.

WHAT WORKED AND WHAT I LEARNED

I peaked with my longest run being 26 miles in 3 hours, and my longest week near 80 miles.  I really feel this training got me ready for the 50K which allowed me to race without causing excessive damage to my body.  The largest component to mitigating this damage was my nutrition during training, racing, and recovery phases.  I will cover my nutrition in next week’s post. 

If I had to replicate this training block for these two races again one major change I would make would be to combine the track and hill sessions in the final 8 weeks.  I chose to do the hill sessions first for 4 weeks, then the track work for the next 4.  The benefit of this was that I had awesome leg turnover for the fast 50K.  Unfortunately I had zero ability to climb fast in the hilly 50 miler.  Going forward I will be utilizing more of a hybrid workout where I will do fartleks or track work first followed by hill intervals.  I believe the benefit from this work will be a refinement of leg speed as well as allowing me to run fast uphill with extremely fatigued legs.

I hope you enjoyed this look at how I trained and tapered for two races so close together.  If you have any questions regarding the exact workouts I was doing please do not hesitate to comment on this post or to contact me.  Stay tuned for next week’s post regarding how I nutritionally handled this challenge.

As always enjoy finding your own trail in life!

2013 February Training and Race Nutrition Planning

February Training and Race Nutrition Planning

This was a packed strength building month; I managed to up both my mileage and intensity.  I also managed to shovel a ton of snow, great cross training, right.  I swapped out my Monday tempo runs for hill repeats but stuck to the rest of my previous schedule of hill, easy, tempo, easy, race pace, long, off.  I was able to climb almost 7000ft over 10 miles (15%ish) when you add up the repeats that I completed, not bad for flat land WI. 

This month I also wanted to race a ½ marathon, there were not any that fit my schedule, so I decided to run one on my own.  There were two reasons I wanted to race; first was to benchmark my training, and second I wanted to be able to test out my race nutrition strategy. 

Of all of the race efforts I have laid down, from 100m to 50 miles, this was the most mentally taxing.  Racing yourself and having to maintain pace is mentally exhausting, several times I had to fight off demons begging me to just sit down in a snow bank and rest.  Another reason this effort was tough was that I had to dig my house out a heavy snowfall as a warm up.  Never before has my upper back cramped during a race, so going forward I will not be utilizing snow shoveling as a pre-race warm up.  The race effort ended up being good I finished in 1:21:32, with the final 10k being run at 6:00 pace.

The reason that I wanted to focus on my race nutrition was that I have been running all of my long runs on minimal calories and my tempo and hill runs on no calories.  As I have written before I follow a higher fat, moderate protein, low carb diet.  In an effort to keep my body burning fat during exercise, I have begun all of my workouts in a fasted state.  This means the last time I ate food was 10+ hours before the workout, I will have green tea with coconut oil before some of the more intense sessions with a VESPA before the longer sessions.  I wanted to see; first how my stomach would tolerate my planned nutrition strategy at sub race pace, and second what my energy would be throughout the run.  I am happy to report that my plan seems to be a success, I not only tolerated the drinks and gel combo, but my energy both mental and physical was stable throughout the race.  What follows is a description of how I ate the day before my race, morning of the race, during the effort, and after.  Keep in mind this is not all I ever eat and the post-race dinner meal happened to be a sushi date.

Day Before

AM: 12oz warm water with apple cider vinegar, green tea with coconut oil, 1 multi vitamin, 1 fish oil, 1 vit D3

Easy 5mi run with 5 pickups at 5:00 pace.

Full fat Greek yogurt with cinnamon, flax, 1/4C blueberries, 1/4C pineapple, ½ banana

1 multi vitamin

Snack ¼ C raw almonds

PM:  Large kale salad with avacado, beets, broccoli, asparagus, chicken, ½ sweet potato, walnuts, and shredded mozzarella cheese

Foam rolling, active isolated stretching, & 1 magnesium

Race Day

Pre-Race:  12oz warm water with apple cider vinegar, green tea with coconut oil, 1 multi vitamin, 1 fish oil, 1 vit D3

1 Packet of Justin’s Chocolate Hazelnut Butter (3 hours pre-race)

1 VESPA JR (45 min prior to race)

Race: 1 20oz bottle with chocolate coconut water & 3 gels.

Post-race: Coconut water, ½ grapefruit, ½ sweet potato, and full fat Greek yogurt with cinnamon, flax, 1/4C blueberries, 1/4C pineapple, ½ banana

1 multi vitamin

Snack: ¼ C raw almonds

PM:  12 piece sashimi, seaweed salad, miso soup, edema me, 1 glass red wine, 1/2C almonds & walnuts mix, Kale Chips

Foam rolling, active isolated stretching, & 1 magnesium

Going forward I am going to stick with the chocolate nut butter for breakfast pre-race, I believe it provides me with adequate calories, fat, and carbohydrates, without spiking my blood sugar too much pre-race.  It is also extremely convenient and travels well!  In a pinch I could use Nutella, although the sugar content is higher.  I will increase the amount I consume based on the distance of the race.  Another pre-race food I have used is ½ sweet potatoes with raw almond butter on top.   

TOTALS

RUN               197.1 Miles  27:22:42

BIKE              6.5     Miles

SWIM            5.6     Miles

Elevation Gain (Hill Repeats)

6600ft 10mi (15%)

Race

Me VS Myself ½ Marathon

1:21:32 (6:14) pace last 10k at 6:00

Recipe - Quinoa Pilaf

Quinoa Pilaf

4 C       Quinoa (Cooked)

1 C       Cashews/Chopped Almonds/Chopped Walnuts

1 C       Diced Red Pepper

2 Tbsp Italian Seasoning

Pepper to taste

1 Tbsp Olive oil

3                     Cloves garlic

½ C      Chopped Red Onion

1 Tsp    Cumin

1 Tsp    Coriander

¾ C      Raisins/Dates

1                     Large Carrot cut into small match sticks

1 ½ C   Diced Spinach or Kale

¼ C      Water

4 Tbsp Soy Sauce

3 Tbsp Brown rice vinegar

1 Tbsp Ground Ginger

1 Tbsp Honey

Cook the Quinoa according to directions, ensuring you have at least 4 full cups of cooked quinoa.

Sauté the garlic and onion in the olive oil, until golden and soft.  Add the cumin and coriander and stir.  Add in the raisins, carrot, spinach or kale, and water, stir well.  Cover, reduce heat to low, and simmer for 3-5 minutes, till most of the liquid is gone.  Then remove from heat.

Create sauce mixture by combining the soy sauce, vinegar, ginger, & honey, stir well.

In a large bowl, combine the sauté mixture with the quinoa, red pepper, nuts, Italian seasoning, and stir well.  Add in the sauce mixture and stir well.  Add pepper and extra soy sauce to taste.  Serve either cold or warm!

October 2012 Training Recap

OCTOBER Training Recap

The first thing you will notice about the month is the continued decrease in running millage coupled with an increase in bike and swim volume.  I continued to rest and recover both mentally and physically from my racing season.  Honestly I did not have the desire to run at all.  I managed to go for a few long, hilly, hikes which created some “running” mileage.  I did manage to maintain my overall aerobic capacity by going for several long (3hr+) bike rides.  I also began to increase the amount of time I spent in the gym weight lifting.  I noticed as the race season progressed I lost general muscle strength, which led to some running form issues towards the end of my last races.  I spent some time working with my PT Chris at Froedtert Sports Medicine to correct some of my mechanic issues as well as build stabilizing strength in my legs.  Coming up I will write a post about recovery, taking a break, and the importance of building strength in the off season.  Also stay tuned for a post related to my diet, VESPA,  and some of the things I changed this year to include more fat and eliminate carbs, to increase my fat burning efficiency, to enhance race day performance and recovery!

2nd Favorite Recovery Tool, Bianchi Cross Concept

TOTALS

Run     36.6 miles        4:45:00

Swim   14.1 miles

Bike     164  miles

June 2012 Training Recap

JUNE Training Recap

This was a different month; it was time for recovery from my A race, the Ice Age Trail 50 mile, in May.  I shortened this recovery by jumping into the Kettle 100 Mile Trail Endurance Run by pacing Logan Polfuss in his attempt at completing the run.  Initially I had considered entering the night fun run (38 miles), which is part of the Kettle course; physically I was fine I did not however feel mentally recovered from Ice Age so I was not really mentally ready for racing an ultra distance.  Anyone who participates in endurance sports knows that the mental aspect of racing is just as important as the physical.  If you compare my May training run totals to June you will see that even though I ran less volume (miles) I spent more time on my feet, the reason for this was that instead of running I took two weeks and went hiking just spending time on the trails reconnecting with nature.  I also spent more time biking.  I am a big believer in rest both physically and mentally and will write abut this in the future!  Also Stay tuned for a post related to my diet and some of the things I changed to include more fat and eliminate carbs, to increase my fat burning efficiency!

TOTALS

Run     126.7   23:45:02

Swim   6.1

Bike     126

Race Results

Kettle 100 Mile Trail Endurance Run

(Paced) Logan Polfuss – 26:46:05 (54/118)