RACE… RECEOVER… RACE… an experiment in ultra-stacking! Step 2 - Nutrition

Last week I covered how I approached my training for two ultras (here) I planned to race rather 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, and race nutrition. 

I am not a nutrition expert, though I do have a science and medical background.  I have experimented enough with myself to know what works for me.  I sought extra advice from Peter Defty (VESPA) and Ben Greenfield (Ben GreenfieldFitness).  Both Peter and Ben advocate a high fat ketogenic or OFM (Optimized Fat Metabolism) diet.  I guess I’m a little more moderate, I like fruits, Vodka, hard cider, and dark chocolate too much to be in ketosis as deep as they are.   That said, I did refine my diet, which was already grain free/gluten free, to lower my carb count a little more and add in more variety when it came to protein sources.  I changed the timing of the intake of carbohydrates to coincide with post session insulin sensitivity.   I also started to do all of my training either completely fasted from the night before or with just some green tea and coconut oil. 

DAILY NUTRITION

I often get asked what my diet is.  I hate this question as I do not have a “DIET”, unless you consider eating real, whole, and unprocessed foods a diet.  The descriptive term which most matches my eating habits is probably no sugar/no grains.  Now as I said earlier I am not a monk and will eat things like dark chocolate or drink alcohol, yes these are sugars.  I also will eat quinoa on a rare occasion.  That being said my diet is pretty clean due to the fact that I mostly eat meat, veggies, fruits, cheese, and the occasional starch (rice/sweet potatoes).  I do not eat processed foods or grains therefore my diet is absent of fake sugars, chemicals, gluten, and GMO products.  A sample of how I eat during the day is listed below.  There are days that will differ from this but this is usually how I eat 6 days a week.

BREAKFAST (Post Exercise – usually running)

3 eggs – scrambled in olive oil
½ serving meat (usually leftover from previous night)
½ - 1 Cup shredded cheese
½ banana
1 Cup of blueberries or strawberries
Green Tea

LUNCH (post exercise – usually weights or stretch)

Smoothie (12oz Coconut Milk, ½ Cup of beets, 2 TBSP of Flax, 1 TSBP Cinnamon, & 1 scoop whey protein)
½ Avocado

SNACK

Beef Jerky or Cheese
Carrots

DINNER

1 Serving Meat (fish, lamb, game meat, chicken)
Salad (veggies, greens)
Cheese (sliced or shredded)
Olive Oil

BENEFITS

I feel this diet gives me the optimal balance of fats, protein, and carbohydrates.  Eating simply, as I call it, allows me to maintain a lean body mass, as well as enjoy the foods that I really like.  I choose to eat for long term health not just short term performance.  A major change that I made was when I consume simple carbohydrates (fruits).  After soliciting advice from Peter I switched to eating fruit only post exercise.  First, I did this because my muscles insulin receptors would be sensitized thereby allowing for quick absorption of the carbs into my muscles, versus their being stored as fat.  Second it would aid in muscle recovery.

RACING / TRAINING

I separate these two where most people treat them as the same.  The reason most treat them the same is the old adage of “Never try anything new on race day”, therefore they practice how they plan to race.  Thankfully genetics has blessed me with an iron stomach during extreme efforts.  What this means for me is that I can more specifically train my body and mind during training and not be overly concerned during the race.  During the race I usually keep nutrition as simple as possible.  Below I will describe how I plan and execute my nutrition strategy for training and racing.  I will also give the why behind it.

TRAINING NUTRITION

The way I fuel training sessions is listed below, after the description I will delve into the why behind each.

#1 (Easy & Tempo Runs)

Coconut Water

#2 (Long or Workout Runs)

Coconut Water
VESPA JR (long run only)
Green Tea w Coconut oil (bulletproof tea)
Electrolytes (Salt)

BENEFITS

First, by completing my sessions fasted (no additional carbs to spike insulin) I train my body to utilize fats during all levels of exercise intensity.  Second, because I would not be spiking my insulin levels during the session I will not cause as much oxidative stress and therefore, I will recover quicker allowing me to go harder sooner.  This is where VESPA really comes into play.  VESPA is an amino acid supplement which acts as a key.  This key unlocks fat metabolism earlier allowing you to burn fat more efficiently as your fuel source.  (For more information regarding the exact science behind VESPA please view these articles (1) (2).)  Third, I was training my mind to handle hard efforts with little external glycogen.  The benefit of this strategy was apparent during Mad City when I had to take in fewer calories to sustain a higher intensity. I only took in about 400 calories total, about 100g of carbs for 3.5 hours.  When you compare this to the 50K I did 6 months earlier where I consumed 1400 calories total, about 300g Carbs for 4.5 hours and you can see the benefit of the training nutrition plan.

RACING NUTRITION

As I stated my race and training nutrition strategies differ.  I do not restrict glycogen (carbs) during races.  Rather I fully embrace their use in moderation.  I follow what some would call a “sugar drip” strategy during racing.  The human digestive system can absorb about 20oz of liquid per hour.  This doesn’t mean that you can’t consume more than that, just that your body won’t absorb it.  (You spend a lot of time in the woods.)  Keeping this in mind any calories you consume need to be accompanied by liquid to be absorbed.  This is the reason I keep my nutrition plan simple.  First it allows my body to get exactly what it needs to perform, and second I can adjust it if things change.  Here is a look at my nutrition before and during races.

PRE-RACE 

(2-3 hours pre-race)

2-4 Packets of nut butter (Depends on Race Distance)
Coconut Water
VESPA Concentrate
Green Tea with coconut oil

(40 min pre-race)

VESPA JR
Coconut water / water w electrolytes

RACE

(roughly each hour)
1 20oz Bottle water
Flask w honey, maple syrup, gels, or glucose powder diluted w coconut water
(I sometimes skip the flask and place the mix in the bottle) - EASY
1 salt tab (I use Succeed tabs, or Salt Stick)

(every 1:40-2:00 ish)

VESPA JR

(Last 1/3 of the race)

I will switch over to coke in my 20oz bottle and just drink as needed.  I feel the caffeine helps me focus and maintain my effort towards the end of the race.

I will grab the odd potato chip or orange slice at an aid station just for a change of texture or flavor.

BENEFITS

As you can see I keep my race nutrition simple.  The main benefit of this is that I do not have to think about it during the race.  A perfect example was Ice Age this year.  I planned on running on gels and plain water in my bottle.  The aid stations however were light on gels.  This really threw a wrench into some nutrition plans.  I simply switched over to filling my bottle with ginger ale, till the final 13 miles when I switched to coke.  I stuck with my timely utilization of VESPA and salt and had zero energy or GI issues the entire race.  Going forward I plan to continue this strategy, and possibly simplify it further by switching to a glucose powder.  I can easily carry the powder and empty it into my bottles at aid stations, thereby relying only on myself during the race.

I hope you enjoyed this look at how I tailor my nutrition for optimal health, racing, recovery, and eating pleasure!  If you have any questions regarding my diet, specific meals, VESPA and my use of it, or meal planning please do hesitate to comment on this post or to contact me.  Stay tuned for next week’s post regarding the supplements and methods I utilized for recovery to handle this challenge.

 
As always enjoy finding your own trail!

Enter My Racing Mind: My North Face Endurance Challenge (Madison) 50K Report

Courtesy of UltraRacePhotos.com

I have the same conversation weekly.  It usually takes place while in some non-trail running social setting.  Casual banter with others who run usually leads to questions of what races I have run, places I like to train, or distances covered.  My response, that I run ultras and specifically trail ultras, always elicits the same reaction; disbelief, curiosity, awe, and fear.  Several responses are; “You ran how far?”, “That’s INSANE!”, “I don’t even like to drive that far!”.  My favorite two though are “How much do you run to train for that?” and “What the HELL do you think about for that long on the trail?”  Well I will answer both of these in the context of my last race, The North Face Endurance Challenge (Madison) 50K.

First, “How much do I run to train for ultras?”!  I will cover this in a future post detailing my training for this season as well as nutrition and recovery!  There 1^st question answered.  I know procrastination right!

Second, “What the Hell do you think of for that long on the trail?”!  I am going to use my most recent race to answer this.  TNF Madison is a really easy ultra to wrap your brain around, as you can break it into distinct sections.  The first 7 miles are road and hilly ski trails, the next 5 are hilly and sand filled horse trails, followed by 9 miles of fast Ice Age Trail running, and the final 10 miles on the sandy horse trails. Now here is a breakdown of how I mentally handled the race and its challenges.  For a similar take, during a much longer effort,  on race reporting check out Adam Condit’s (3^rd place) Podcast “TNF 50MileAudio Recap”

I arrived at the race about an hour early, which gave me time to warm my legs up a bit and head to the first aid station to watch the lead 50 Mile racers as they came through.  The first two through, Tyler Sigl and Brian Condon, were moving insanely quick for a dark mile 7 with 43 to go.  No worries for these two though, Tyler would go on to finish 1^st in 5:38 setting a new course record, with Brian right behind in 2^nd with a 5:55.  Anyways back to my race, I got to the start line so let the fun begin, welcome to my mind! (It will be in italics and underlined!)

Wow this is cold, good thing I brought this crappy old long sleeve shirt to stay warm!  Time for some VESPA.  Wait what did that guy just say?  As I was lining up a guy, looking like he stepped directly out of Trail Running Magazine, was laughing at the individual in front of him, wearing only Hokas, shorts, a head band, a torn up long sleeve shirt, and no bottle, stating “This joker should be farther to the back!”.  Well that guy was me, and my bottle was tucked into my shorts so I could keep my hands warm.   Oh yeah buddy, we’ll see what good all that compression and anchor(Hydration Pack)are doing you out at mile 25!  Is that Dean Karnazes, huh why is he talking about Francis Scott Key?   A history lesson??  Whatever,  I guess he did write a book!   5, 4, 3, 2, 1, GO!

Alright we are running, man this road sucks I am so glad it is only 1.5 miles till the trail and that 1^st hill.  Man I just went from guy #20 to guy #120 look at these fools running at 5k pace.  Hmmm, Maybe I should be running faster, nope, I feel like crap!  Man I need to get off of this road.  Look there’s ANTON!  No wait it's just some guy with long hair, beard, and full ANTON kit, funny!  Wow when will this road end, oh wait there’s the trail and that first hill, time for some power hiking!  I dropped down a gear as this first hill is pretty lengthy and steep enough that hiking it at mile 2 is preferable.  Holy shit, what the fuck!  Why are these people running this hill at 5 min pace, am I really moving that slow, man I feel like crap, come on legs loosen the hell up!  I glanced down at my watch for the 1^st of only 3 times the whole race to learn that I was in fact “hiking” this hill at 9 min pace, so no I wasn’t moving slow they were just going way too fast for mile 3.  Screw these hosers!  I’ll catch them later, WHAT is going on with my MOTHA F’N LEGS!!! My grandpa could move up this hill faster than me!  Oh well screw it, look at this awesome trail!  Maybe if I think more happy thoughts my legs will loosen up.  Man maybe I should have warmed up a bit more.  Wait here’s the down hill. 

starting to pass people downhill

This was the thought process that would accompany me for pretty much the first 7 miles.  Early on, about mile 4, I met up with Andrew Hollatz from Madison.  He was running his first ultra, and had a few questions regarding the course and how it raced.  The conversation was flowing smoothly and he and I were running similar paces, though he was pushing the climbs while I would catch him on the descents.  We ran through the mile 7 aid station in 30 something place, not bad for crappy tight legs that refused to climb.

Let the 5 mile loop on the Horse Trail begin.  Man these legs are finally starting to work, I must be getting old it now takes me 5+ miles to warm up.  Hmmm I’m getting hungry must be time for some honey.  Man I LOVE running on trails!  For this race I simplified my nutrition plan to consist of a flask filled with honey that was diluted with coconut water.  I planned to use this, VESPA, and the odd orange or potato chip at an aid station until mile 22 AS then switch over to coke in my water bottle for the remainder of the race. Man that honey was good, and so easy.  Who says never try anything new on race day, this was a great idea.  Well, maybe I should have tried it in a long run.  Ahhh who cares, I have a stomach of steel I could eat dirt if I had to.  Wow these hills are coming easier, and the downs are really starting to heat up!  BLAMO buddy, yeah that’s right, you there, guy who was making fun of me at the start line, why are you running 10 min pace down this hill!  SWEET the final long hill into the aid station before we hit the Ice Age Trail, my legs feel awesome, it’s time to pick it up!  Man this hill is insane awesome I frickin love running down hills!  For the second time during the race I glanced down at my watch to see that I was holding 4 min pace down this hill.  I blasted through this aid station to learn Andrew and I were now in 20 something place.  Now it was time to run fast.

Dropping sub 5 min mile

The Ice Age Trail section of this race runs really fast, similar to a fire road.  There are a few hills but they are rollers and you can really fly through the open meadows with the cool AM temps.  I was able to move through this section and maintain 6:50-7 min pace pretty easy.  Hell yeah, I am killing this trail.  Hey, I know this guy he went screaming by me on that first hill, why is he walking, this is flat?  Oh man I feel awesome.  Wait it’s starting to get hot I might have to loose this jersey soon.  MAN AM I HUNGRY, where did that come from.  Hmmmm, crap this honey is almost gone.  How long have I been running, ahhh that’s why it time for more VESPA!  Whew!  Now I feel better, I hope  the honey will last, I only have a bit more to go till aid.  Where is this damn aid station? Oh here we go, I am starting the horse trail.  MAN, I hate this sand where the hell does it all come from! 

I found the sand but still having a blast

As the 9 mile fast Ice Age Trail ends you are introduced to the horse trails by a long climb that seems like 2 hills but is really just 1 long one with a false top.  Andrew and I were still running together at this point, but my season of racing was catching up with me.  My body and mind were tired.  I would be hiking all the rest of the ups, and running the downs and sandy flats as fast as possible.  Andrew told me he was feeling strong, I encouraged him to go smash it and catch as many as he could!  HE did!  Andrew ended up finishing 3^rd 6 minutes ahead of me!  Man, this stupid sand, this is why I said I would never run this race again!  Where is this mile 22 AS?  Why is it so hot?  Man I feel like crap, I am so tired I just want to sit down!  That tree looks pretty comfortable!  Oh there’s someone, crap I should try to pass.  AHHHHH why do my legs hurt so much, passing was not a good idea.  CRAMP!!!! FUCK!!!  Where are my S Caps.  Man those taste like shit when you chew them!  Sweet no more cramp, works every time!  Through experience I have found that when I start to develop a cramp if I chew salt pills or drink a super salty liquid, pickle juice, my cramps will abate within a few seconds.  No real science to back this one up, just my personal experience. 

As I ran through the mile 22 Aid I learned I was now in 12^th place, and I was feeling pretty good and ready to finish my last race of the season!  There is the 22 mile AS, man I can’t wait for that coke!  Man I am so hot this jersey is coming off now!  WHAT, PEPSI, who the hell drinks fucking PEPSI!!!!  Fine who cares its sugar and caffeine, it can’t taste any worse than chewing these damn S Caps!  Alright I feel so much better without out that jersey.  Man if only this carbonated Pepsi in this stupid bottle would stop spraying all over my like some jungle shower!  Sweet there is the lead women, I am not going to be chicked today!  Man I am moving ok through this sand.  It is time for some tunes.  That’s right bitches I am rocking Aerosmith and now you all get to enjoy my lovely voice as I run down this trail.  Man I love running.  WOW, it is getting hot again, crap I can’t pour this stupid Pepsi over my head.  Is that a water faucet, it is ahhhh, sweet relief!!  At mile 24ish there is a water faucet a few feet off of the trail, and it makes for a great cool off station. 

Man a Pepsi Shower, REALLY!

Just a few more miles of sand and then you come upon the final hill that leads back out to the road and the finish.  It was running down this final hill that I checked my watch, for the third time, to learn that I was running another 4 min mile!   Man I CAN NOT WAIT FOR THIS SAND to END!!!!!.  I hate sand!!! Man this music is awesome, I hope this mp3 player doesn’t die.  Arrrgghhh!!  When will this sand end!  Oh wait I am coming up on that final hill.  Holy sweet mother of GOD I only have 2 miles left!!  ARRGGGHHH, I will run this hill, I will run this hill, I… I am running this hill.  There’s the top time to let it rip!!!  Kamikaze!!!!  Is that Dean K running at me, look out Dean I am going too fast to stop.  Right on, that’s another 4:30ish mile!! Holy smoke this feels awesome!  Wait what’s that cop doing down there at the bottom.  WHAT, wait here WHAT!!! I don’t have time to wait I want to be done with this race. 

The final 2 miles on the road to the finish, unfortunately you can hear and see the finish but it always seems to be just too far away.  I just have one final stumble through a ditch to the finish arch, and the announcer trying his hardest to pronounce my city’s name, Wauwatosa, then giving up and just saying Milwaukee.  Yes, I can see the finish!  Yes I can hear the finish!  Man I must be crushing this pace right now!  I was only running 6:55 pace but it felt more like 5 min effort!  I can see the finish!  I can see the, WHAT THE…. when does this damn thing end.  Screw you cramps I am just going to keep running!  Where is the damn…ooooffff…who the hell puts a ditch right before the finish!  Finally, the END!  Smile nice for the camera, make it seem easy!  What the heck is the MC saying, ha ha he can’t pronounce Wauwatosa!  Oh man am I glad to be done.  I NEVER DOING THIS AGAIN!  Well we’ll see how I feel tomorrow ;)! 

A Welcome Finish

I was pretty pleased with my race, my pacing, and my nutrition.  I started off slow and got faster.  I was never passed the entire race and worked my way up the field from somewhere around 40^th to 7^th overall and a 1^st place in my age group!  As for not trying something new on race day, the diluted honey worked great.  The rest of my nutrition plan consisted of VESPA, salt, water, and Pepsi.  Keep it simple, right!  I want to thank my family who always support me no matter how crazy my next adventure is.  I also want to thank my sponsors VESPA and Performance Running Outfitters, your support and advice allow me to pursue and conquer great challenges.  I had a great racing season and cannot wait to start planning for next year. 

I hope you enjoyed the report, I know it was different, but I hope it gave you a feel for how my mental state changes throughout a race, and how important it is to keep a good mental outlook when things are starting to go wrong.  For those of you still racing this year, let it rip!  For the rest of us, sit back have a drink, and enjoy the rest!

RESULT

4:20:41  (7^th Oveall)  (1^st Age Group)

GEAR

Hoka One One Bondi 2 - iRunFar
TNF “Better than Naked” Shorts - PRO
Drymax Trail Socks - PRO
PRO Sugoi Race Singlet - PRO
Ultimate Direction Hand Bottle - PRO
Nike Head Band - PRO

NUTRITION

Pre Race
2 hours before
2 Justins Chocolate Hazelnut packets
1 Green Tea with coconut oil
1 VESPA Ultra Concentrate
1 Multi Vitamin, 2 Fish Oil, 1 Vit D, 1 Magnesium,
6 Capra Flex

45 min before

1 VESPA JR

Race

1 VESPA JR
6oz honey diluted with coconut water
2 UD bottles of pepsi
Water
S caps

Post Race

1 Guinness
1 recovery smoothie
1 hard cider
1 Large meal followed by several more large meals

“You Run To Find Quiet” –2013 Ice Age Trail 50 Mile Race Report

“You Run To Find Quiet” – Ice Age Trail 50 Mile Race Report

“Daddy I know why you run for so long in the woods!”  This was how my daughter started a facetime conversation with me while I was in NJ, the morning before the race.  I asked her why and she responded; “When you run in nature your heart is talking to God.”  I was shocked, as I usually am, by the crystal clarity my daughter’s statements can provide during hectic times.  The days leading up to the Ice Age Trail 50 Mile race had been truly hectic.  I believe that racing ultra-distance events prepares you for the challenges of life, and I was about to fully test this theory.

It started three weeks earlier when I raced the Mad City 50K.  I had a great race but had really punished my legs.  I have never raced 2 ultras so close together before so I was entering uncharted territory.  Then a week before the race my boss called to ask if I was busy the following week, race week.  I told him my birthday was on Wednesday and Saturday I was racing 50 miles.  His response was, “good you are free Thursday and Friday, we need you in NJ.”  Finally the winter in WI had been exceptionally brutal and had not really dissipated until the prior 2 weeks.  This meant that I had zero race specific training for a hilly, trail, 50 mile race.  As I was flying home Friday evening the guy next to me asked if I had plans for the weekend, after telling of the race he commented that I seemed really relaxed for someone about to run 50 miles. I was, deep down I needed this race, the trails, the challenge, and the quiet of nature so my heart could talk to God!  Well, let the challenge begin, it was time to find my quiet.

Racing the Mad City 50K had left my legs tired, but I was pretty sure they had recovered enough to finish and possibly race the 50 miles.  Keeping this in mind I lined up in the middle of the crowd, and decided to take the first 9 mile loop extremely easy.  I say crowd because there were over 400 starters for the 50 Mile race.  Due to my starting position as well as the slower beginning pace (11-12 min miles) I got to run with some incredible individuals.  One such gentleman was Mike Price from Salt Lake City, UT.  Mike is 62, started running ultras in the early 80’s, and has run almost all of them (over 200).  Clicking off early miles with him involved an awesome game of name that race.  I named them, he told me how many times he finished, DNF’d, or DNS’d, and how to train for them.  This was awesome and the early 9 mile loop flew by.  As I came into the aid station (mile 9) I decided my legs felt good so I would gradually pick up the pace.  I made the decision here that I would not be passed by ANYONE in this race, I would only pass people.   I normally run ultras on water and gels, well I surveyed the aid table and there were no gels.  The volunteer apologized, I smiled, thanked them for everything, and told them; “No worries, you guys are awesome, time to run my first ultra on ginger ale.”

The next 14 or so miles down to Rice Lake (mile22) went pretty smoothly.  I took the technical sections closer to the lake pretty easy, especially the climbing.  I had mentally prepared for this eventuality as I had zero specific trail hill training for this race due to the disaster that was the WI winter.  I power hiked most of the hills, where I ran them last year.  (A great article regarding specific race training and it effects is Zach Bitter’s (3^rd place).)  A holdover benefit I received from my speed training for Mad City, similar to Zach’s, was my enhanced ability to descend the technical trails.  My descending, normally strength, was enhanced by the speed work which increased my foot turn over allowing me to “fall” down the hill more efficiently.  I had slowly picked up the pace, and by the turn at mile 22 was running pretty quick.  I was really feeling connected with the trail and my surroundings and was about to have even more time to acquaint with them.

I had been waiting for some deep hidden fatigue in my legs to slow me.  It was a driving rain/hail storm that got to me first.  Luckily I had kept my arm sleeves on and rolled them back up, right on hypothermia averted!  Then right after leaving the mile 26 aid some deep fatigue in my left quad, a hold-over from Mad City made itself known.  While descending a small hill I felt a small hot bomb explode inside my quad, ending my ability to descend quickly.  What I found truly amazing was that when this happened instead of causing my mood to sour, I suddenly began to enjoy the trail even more.  I ran mostly alone, other than passing people, till the next turn at mile 40.  During this time I reflected on just how lucky I am to be able to run in such a beautiful environment, and how truly blessed I am to have the ability to enjoy it in a manner that, as my daughter told me, allowed my heart to talk to God!  I was finding my quiet.  I was keeping good on my plan to only pass people and not be passed.  Filling my bottles shirtless, in 50 degree temps, and with 10 miles to run I had huge grin on my face that really fired up some of the volunteers.  I was suddenly ready to run hard.  I left and let my body float down the trail.

The final 10 miles to the finish were some of the most exhilarating miles I have ever run.  My quad had either gone numb due to effort, or my mind had shut the pain out, and suddenly my ability to descend returned.  I took full advantage of this and my euphoric mood to push the pace to the finish.  I ran truly feeling the trail, becoming one with my environment.  I ran hard.  I ran fast.  I danced down the descents like a child running to a playground.  I ran because I needed to, I had found my quiet on the trail.  I cannot really explain why I felt so at peace 7+ hours into a run, but 50 miles suddenly didn’t seem long enough.  During some of the flatter sections I glanced down at my watch to see that I was holding 7 min pace, and on a few of the descents had dipped into the 5 min range.  This fast running allowed me to finish the race in 53^rd place.  I was never passed the entire race!

I crossed the finish smiling.  I was truly happy; not to be done, not because I had achieved some great race result or time, Just Happy!  I had found my quiet, my heart truly had its chance speak with God, and my body had a chance to be rejuvenated by nature.  I am truly thankful to Jeff Mallach, the RD, and his exceptional crew of volunteers form making the 2013 a great race, and great experience.  Thank you also to my family who supports my desire to push my body and discover just how far I can go!  Thank you also to my sponsors; Performance Running Outfitters and VESPA, your gear, support, and advice make racing and self discovery so much fun! As a side note now that my mind thinks 50 mile/ 6-8 hour runs are business as usual, it may be time to increase distance and stretch to a new challenge!

Finding my quiet, heart talking to God! Photo by Ali Engin

Race Gear & Nutrition

Nutrition

Pre-Race

1 VESPA Concentrate
1 multi vitamin, fish oil, vit D
4 Capra Flex
3 Justin's Chocolate Hazelnut Butter packets
1 Green Tea w 1 TBSP of coconut oil
1 VESPA JR

Race

48oz coconut water
1 VESPA Concentrate
4 VESPA JR's
3 Gels
Ginger Ale
Coke (Final 10 Miles)
7 S-Cap salt tabs

Post Race

Guinness and good food!!!!
8 Capra Flex
1 multi-vitamin & fish oil

Gear

The North Face - Better than Naked shorts, & arm sleeves - Performance Running Outfitters (PRO)
Hoka One One Bondi 2B - iRunFar.com 
Ultimate Direction - uno waist pack (1st 25 miles) & hand held (final 25 miles) - PRO
Drymax - Trail runner socks - PRO
Salmon S-Lab Hydro Set (2 8oz flasks) - PRO

Day of Challenge - 2013 Mad City 50K Race Recap

Mad City 50K & 100K

It is just running everyone can do it, some are fast and others slow.  But there are a select few that can really embrace the suffering required to run for a long time.  One of the reasons I love ultra-running is that it is a challenge.  Most often the challenge is 90% mental and 10% physical.  This mental challenge, the willingness to suffer to persevere, is one of the reasons I went from racing 5 miles to 50 miles.  The other reason was my love for and need to connect with nature.  Well with that in mind I decided to step, way, outside my comfort zone and attempt to race an early spring road ultra, the Mad City 50K.  For me this would mean running at an extremely uncomfortable pace, for a long time, in circles, on pavement, fully clothed, and in some really cold weather.

The Mad City course for both the 100K (USATF National Championships) and the 50K is the same.  A 10K loop around Lake Wingra in Madison, WI.  This is a faster course with the men’s 50K CR a stout 3:03 (Zach Bitter) and the 100K 6:56 (Michael Wardian).  Do not let the times or the fact that it is pavement fool you; each loop has an elevation gain close to 1200ft.  That is right around 6k of vertical gain for the 50K and 12K for the 100K, not too shabby for a fast “flat” WI course.  The RD Tim “Timo” Yanacheck creates an environment befitting a National Championship race.  There are two aid stations; one at the start/finish and another right before the 4 mile mark.  Timo’s dedication to the race and its participants allows the runners to focus solely on running.

The course on a warmer day!

Focus is indeed what I should have been doing right before the start of the 50K.  After jogging to warm up I ran into Eric Senseman, the eventual 50K winner, and we began to catch up.  Well the next thing I heard was someone stating that they called 30 seconds to the start of the race.  So as I ran to drop my sweatshirt the race started.  My first thought was, “What the hell, how do you miss the start of a race you showed up an hour early for!”  Followed closely by, “Oh well I have 31 miles to catch everyone.”  Well it is just another challenge, right?  The 10K loop rolls out pretty quickly around the lake to right around mile 2ish where the first bigger hill is.  This hill is runnable, as they all are, but taking them too fast early on will really fatigue your legs.   From there the path follows the lake past the University’s arboretum and up the other large hill near mile 4 right before the 2^nd aid station.  From this aid station you run downhill following the lake to zoo.  From there you have a quick flat shot to the start/finish to start your next loop.



Rokcing the VESPA & shades in the cold! (photo by Mary Gorski)



It is sometimes tough to remember that this is an ultra when you are running 10K loops, since you can so easily wrap your mind around that distance.   I was taught this lesson at mile 29 right as I passed the backside aid station for the last time, when my left hamstring seized due to fatigue, now that’s a challenge!  Up until that point all of my miles had been consistently in the 6:40-7:00 range.  Well not mile 29 that was near 17:00, but what can you do when you can’t really walk, but wait for the cramp to relax.  As soon as that happened I pushed back into the 7:00 range and finished the race for a total time of 3:51:38 and a 7^th overall.  “Timo” put on a fabulous race, and really made running on pavement in 28 degree, windy, weather enjoyable.  I would highly recommend the 50K as a spring tune up race to prepare for an Ultra summer. 

Speaking of making you feel awesome, my friends who run shorter distance races always ask me what kind of swag (gifts) you get for running “crazy” ultras.  Well Timo and his fabulous sponsors do not disappoint, the bag I received at check in was jam packed.  Plus there was a huge bonus!  I was a little fatigued after the race so I was not quite sure what the giant box I received along with my medal and plaque contained.  Well it was a giant box of dark and milk chocolate truffles, 60 of them, NOW that’s SWAG!  I love chocolate so I had my final challenge for the day, for this one I would need to enlist the help of my two little girls though!

Mad City BLING!

RACE RESULTS

50K         3:51:38 (PR)          7^th Overall

Thank you to my sponsors

Performance Running Outfitters

VEPSA Power

Nutrition

(3 hours pre-race)

3 Packets Justin’s Chocolate Almond Butter

1 Green Tea with Coconut oil added

1 VESPA ultra-concentrate

Multi vitamin, fish oil, 4 Capra-Flex

(Race)

3 VESPA junior’s

1-20oz Chocolate Coconut Water with 3 TBSP of honey

2-20oz (Mexican) Coke-Cola

(Post)

Salmon, avocado, sweat potato, & kale salad

Multi vitamin, 4 Capra-Flex

1 AWESOME Hard Cider!

GEAR

Hoka One One Bondi B2 - iRunFar.com
Too Much warm gear to list - Performance Running Outfitters

Round and Round the Track I Go! - March Training & Nutrition

If my February training was all about climbing, March can be summed up with one word TRACK.  My training this month involved track sessions, fasted long runs, and a peak mileage week.  Now I have not done track work since I was in the Navy running for my command. My memory of those revolves around the word PAIN; those hurt, a lot.  I tried to block out these memories as I swapped my Monday hill repeats for track sessions.  To compound the agony, Mother Nature has been holding Wisconsin in her vise like grip of winter.  With the school tracks snowed in and my refusal to run track workouts on a treadmill, I bought a pass to the Petit Olympic Training Center; they have an indoor track that circles the ice. 

I showed up for my first session, a ladder starting with a 400, working up to a 1600, then back down to a 400.  I went out like I was running a 100 for the first 400 quickly realizing I had no idea how to pace myself through a track workout.  The backside of this ladder workout was painful.  It only made matters worse that I was running these solo so I was sans company to share my misery.  Listed below is a brief description of several of the track sessions I completed.

Ladder workouts:

(400-800-1200-1600-1200-800-400 with a 400 recovery)

(4x400, 2x1600, 4x200 with a 200 or 400 recovery)

Repeats:

(6x800 w 200 recovery) (12x400 w 200 rec) (6x1600 w 400 rec) (3x1000 w 400)

Another facet of racing that I am working on in training is my ability to utilize fat as a fuel longer.  To really prioritize this I completed all of my long runs backed up against race pace runs the previous day, fasted, and without consuming extra calories.  This means I would run hard on Friday, eat my normal meal, then run on Saturday without consuming any carbs both before and during my run.  I practiced this regardless of run distance.  I really feel that this training has allowed my body to adapt to solely burning fat, and allowed my mind to adapt to running through hypoglycemic states.  Below you will find how I prioritized my nutrition pre run, during the run, and for the rest of the day.

Pre Long Run

12oz warm water with apple cider vinegar

Green tea with coconut oil

1 VESPA JR

During Run (2.5+ Hours)

Coconut water

Post Run Meal

12oz Coconut Water

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

½ Grapefruit

1 multi vitamin

1 fish oil

1 vit D3

Afternoon Snack

¼ C raw almonds

Some Raw Cheese (Maybe)

Dinner

Large kale salad with beets, asparagus, tomatoes, avocado, broccoli, shredded mozzarella cheese, & onions

6oz chicken

½ sweet potato

Red Wine or Hard Cider

Dark Chocolate (Maybe)

Foam Rolling, Active Isolated Stretching, & 1 Magnesium

I had my largest volume week, ever, at the end of this month; it is now time to taper for Mad City 50K on Apr 20^th.  Time for this Ultra Runner to see if focusing on speed instead of long and slow will pay off!  Wish me luck!

TOTALS

RUN               303 Miles  39:59:40

SWIM            4     Miles

BIKE              0     Miles

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