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In the past, I’ve used the 8oz/250mL soft flasks from Solomon to carry extra fuel mix - it is easy to make a multi hour concentrated liquid that you can pour into your main flasks when refilling at aid stations (I usually go with either half or a quarter of a concentrated flask equals enough fuel for one regular sized flask just to make things easy on the go and that yields 2-4 hours of fuel per small soft flask).
These days however I just use freezer pop bags (https://www.amazon.com/dp/B01MDUDWHH/ref=cm_sw_em_r_mt_dp_X3SE0MHCJ570PFDEJ5AM?_encoding=UTF8&psc=1) - they easily hold one serving of Roctane, Perpetuim, or Tailwind and are easy to open/pour into flasks once their empty or I’m approaching an aid station. I’ll carry several servings with me between crew access points in a ziplock pint freezer bag.
Following onto the freezer pop concept, I do believe they make similar tube type reusable freezer pop molds from silicone but haven’t tried those so I cant vouch for how well they would work.
I can share Strava and you can cross reference with Ultrasignup to find races. However, I don't think it's worth the time.
I targeted the same HR for level and downhill terrain (+/-148) and let the uphill climb to wherever it needed to as long as I was power hiking. Tough for me to actually get HR that high on the downhill though. Races ranged from 50k to 100k. Average heart rate would be more course specific though.
I think the Maffetone 180 minus age training pace gets you pretty close to a good target for anything 50k plus. Probably lower for 100 miler.
Sounds like you've got it all under control. I'd still back off on the back-to-backs, but otherwise sounds great.
As for tapering... I did two tapers for my two big (100+ mi) races: 75%, 50% and 25%. So I peaked at 160 km/week, and then did a 3 week taper. I taper long run distance as well as weekly mileage (every run just scaled down, in general). I do not taper intensity... keep working at the same rate, but don't speed up. Just keep training paces constant.
That being said, I got sick (taper sickness?) for both of my tapers, and really never felt "good". Was my peak too high? Was my taper too long? I am not sure. But I did do lots of reading, and listening to podcasts (Lucho @ Endurance planet, asked him questions a few times, which he answered) ... the long and the short is that there's no real science, so I would probably start reading about marathon tapers. Honestly I think looking to what elite marathoners do would be ideal. You could also find a really good runner (Tim Tollefson, for example) on Strava, and see what they are doing in the weeks leading up to the race.
Some guys (Michael Arnstein) hardly taper at all... But he probably isn't peaking like I am, with extremely high (relative to my abilities) volume weeks. He's probably almost steady-state volume for the entire year, maybe even less volume, but more quality and just focuses on fine-tuning before a race.
I don't really know how to share Strava data well. Let me know if that doesn't work
Water based, not a tab, but these hare HANDS DOWN my absolute new favorite.
LMNT Keto Electrolyte Drink Mix | Paleo Hydration Powder | No Sugar, No Artificial Ingredients | Variety Pack | 12 Stick Packs https://www.amazon.com/dp/B084HQ4DYQ/ref=cm_sw_r_cp_api_glt_fabc_331H3TFFJSPF3XJ8PHC0?_encoding=UTF8&psc=1
This helped me before a marathon last October: Pro-Tec Athletics IT Band Compression Wrap https://www.amazon.com/dp/B000G34VV0/ref=cm_sw_r_cp_api_glt_fabc_18KNYHS55V31MRBTX84T?_encoding=UTF8&psc=1
A while back I ran an ultramarathon on LSD and I had a better time than you might expect. Not that I condone it, but still.. LSD was a fun chapter of my life, but I’m mostly grateful for the experience getting me into ultrarunning. Might be a fun read for those interested in either topic the book touches, running and psychedelics!
I’m aware this might count as a bit of self promotion, but maybe mods will have a teensy bit of oversight if it’s given out for free! It will be free on Amazon until June tenth, so if you see this after this date PM me and I can link you a copy!
I bought this vest from them in May of 2019 and have run about 3500 miles in it. I love this thing. I have not personally had any issues with it and have no plans to buy a new one anytime soon. Whenever it wears out I will probably go try on some others at a running store to get a feel for what other brands have to offer but for the price this one is really hard to beat.
Only negative I had was that I was not a fan of the water bottles it came with but I use a handheld anyway and keep phone in one of those pockets mean for water and my "on deck" nutrition in the other pocket. Works great for me.
Exact model I purchased: https://www.amazon.com/gp/product/B075B3LVMS/ref=ppx\_yo\_dt\_b\_search\_asin\_title?ie=UTF8&psc=1
Highly recommend reading this book, there are many on the subject. Everyone's race weight will be slightly different. You could also look into Mary Cain a little bit, the Nike runner who was forced to starve herself as an extreme example of how striving to always be lighter isn't always better.
“Training for the uphill athlete ” is good place to start for venturing into the world of ultra running. It’s basically a college course all encompassing ultra running and other Uber endurance sports.
Ultrarunning History URL: http://ultrarunninghistory.com/feed/podcast/
This is a podcast about the history of the sport of ultrarunning in America. An ultramarathon is generally a race of 50K (31 miles) or more. The sport became popular in the 1980s, but had been in exis...
Sent from Podcast Republic 17.12.30R https://play.google.com/store/apps/details?id=com.itunestoppodcastplayer.app
Hi All, I just self-published my first book, which is a meditation about running being a state of character. If you're interested, check it out here: https://www.amazon.com/dp/B0BK89NGHL?ref_=k4w_oembed_hyG0BPkkgCiEQp&tag=kpembed-20&linkCode=kpd
Reusable toiletry bottles.
https://www.amazon.com/gp/product/B07DQJBFQ7/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1
I use these and in training and races and am happy with them. Except for the cap, they are soft plastic, they fit two scoops of tailwind, and are easy to open.
Your fundamental misunderstanding of the science underlying this issue is leading you to offer some really bad and potentially dangerous advice.
Here’s a relevant study showing that 13% of Boston marathon finishers in 2002 had acute hyponatremia measured in blood samples at the finish line. What they chose to drink during the race was statistically insignificant.
You won’t find anywhere close to this incidence of *hyper*natremia in endurance sports, in spite the interesting opinion on how the interesting opinion on how the body works that you articulated above.
You can get a flat puck like charger aftermarket on Amazon, to help with charging on the run:
https://www.amazon.com/Compatible-Charger-Charging-Accessory-Smartwatch/dp/B07N18DX6Y/
If charging on the go, you'll want to make sure that USB Mode is set to Garmin instead of Mass Storage. It's a good idea to test this out ahead of the run. I've heard of people sometimes getting prompted mid run to confirm the USB Mode, so just remember which is the "right" option to pick if that pops up.
My personal preference is to just plan on charging a little during the race, rather than missing out on features I use or sacrificing GPS quality by turning things off to reduce battery consumption. (Okay, my personal preference was actually to upgrade to a watch with a better battery life so I don't have to think about it, lol - but totally relatable that not everyone can or wants to do that)
I've been using this shit for years now for every single run. Tear off a small piece for each nipple and never worry. When you shower, just pull it off. It's lasted through multiple marathons, 100 mile races, triathlons, etc and almost never has come off.
Finding Gobi is a good and inspiring story I'd say. Not necessarily a short story, but you can probably finish the book in 1 or 2 go's.
Agreed! the Traverse area is really pretty & made it a bit more exciting. I used these for the tailwind. I Didn’t measure exactly but The 50ml container holds just over 1 serving of TW.
& that is good to know it’s just the new normal, it’ll be helpful knowing what’s coming next time around.
If the watch supports this cradle then you can even charge it while wearing it. But you won't get HR, of course.
I've had retrocalcaneal bursitis since Oct 2020. It occurred during my training for my first 50 mile race. Things I've tried unsuccessfully:
- I cut out the back of my plastic heel cup around the bursitis in my running shoes.
- I went to a PT and do the stretches he recommended.
- I tried eccentric heel drops for 2 months (unweighted at first, then weighted on a smith machine).
- I tried stopping running completely and cross trained instead for 2 months. During this period, I didn't wear shoes with heals at all.
- I went up a half size in shoes.
I am still running and training. The bursitis is the same size as always. I get yearly x-rays to make sure I don't have calcium build ups (apparently this is common). The podiatrist said I can run if I am pain-free.
I use these cushioning pads and highly recommend them. They stay on for hours!
Please DM me if you find any solutions!!!
This is good advice. I would go even a bit further and suggest taping your feet/toes to prevent blistering and chaffing. Make sure you practice before. The linked book is a great resource on how to do foot maintenance for multi day runs.
https://www.amazon.com/Fixing-Your-Feet-Prevention-Treatments/dp/0899978304/
I spend whatever I need to for good gear, I just budget and look for sales. I've been using cheap Headsweat running hats for the past few years and they are great. For example; https://www.amazon.com/dp/B002YGSPWS/ref=dp_iou_view_item?ie=UTF8&th=1
I could write an entire book on what you need to know, but fortunately Krissy Moehl has already done it for you.
I have not run LT100, but I have crewed there and I ran the Silver Rush 50 in Leadville. Based on that experience, I'll give you two pieces of advice considering this is your first ultra. First, you absolutely must figure out your nutrition plan. Fueling for an ultra compared to fueling for a road marathon is like comparing apples to cinder blocks. They are completely different challenges, and you must practice your nutrition on every long run you do in training.
Second, Leadville is a high altitude race. Not knowing if you have any experience at altitude, you need to do two things. One, get as fit as you possibly can. Two, hydrate hydrate hydrate during the race.
If you are looking for “cheaper” ones, I got this one and really like it. However, I never tried the fancier ones so I am unsure how they compare: AONIJIE Hydration Backpack Vest, 5L Capacity, Multi-Pocket Design, Breathable and Lightweight, Pack for Outdoor Sports - Running, Cycling, Climbing and Hiking https://www.amazon.ca/dp/B08V5G4GPG/ref=cm_sw_r_cp_api_glt_i_2B8BGJ2DC7GPYF1QJ6CJ?_encoding=UTF8&psc=1
I've been running ultras for a few years and use a vest for training runs over ~2 hours. My philosophy for hydration packs is similar to buying a new power tool - buy an inexpensive (but serviceable) one first, learn what you like/don't like, then get a much better one when you need to replace the starter tool. In other words, make your mistakes cheap so you feel less regret.
That said, I've put thousands of miles on a couple of $40 - $50 hydration vests from Amazon and they are both still going strong. I did upgrade the water bladder - it has a gate-top opening (easy cleaning), a screw top mouth (easy to fill at aid stations) and a snap-in tube (way easier than the ones that screw in). I just finished Rocky Raccoon 100 with a $30 vest and my upgraded water bladder, and it performed every bit as well as those that cost 4x as much. Here's the one I used:
https://www.amazon.com/gp/product/B093PS8LT5/ref=ppx_yo_dt_b_asin_title_o08_s01?ie=UTF8&th=1
https://www.amazon.com/gp/product/B07L3TQP9B/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1
This is the cable. I have also used this with my watch on my wrist to charge. I just put the battery either in my vest or a fanny pack.
> Cheaper than that is probably not a decent running shoe. (Unless it’s on sale)
Probably. On the other hand, after dropping a few hundred dollars every year on Merrel's trail gloves which would wear out every two to three months, I eventually settled on these $40 shoes, I have put 400 miles on them in the last three months and they seem pretty similar to my Merrel's in terms of how they feel. I don't take them out on super challenging terrain, neither does it get wet here. They are also ugly as hell so they don't double as regular shoes, but they feel fine for me.
Disclaimer: No idea if I am fucking up my feet wearing them yet.
its a really good read. i was new to ultramarathons but not trail running so it was a great place to start. the plans are well thought out and so far, work extremely well
https://www.amazon.com/Relentless-Forward-Progress-Running-Ultramarathons/dp/1891369903/
non-affiliate link
I like self sticking medical tape. It's a nice balance between support without restricting your range of motion. It's the same stuff as grip tape for hockey sticks, if you're in a part of the world where that reference makes sense.
I buy it from my pharmacy. You can get different widths, the wider the more supportive it is.
This is what it looks like: https://www.amazon.ca/dp/B07K74J1ZY?pd_rd_i=B07K74J1ZY&pd_rd_w=l6ZH2&pf_rd_p=cc61bf9b-41b4-4726-ab38-f1073f62b77c&pd_rd_wg=nKR9h&pf_rd_r=6ATR8CK7SAJTZ2PJ9C9Q&pd_rd_r=09c44a30-14cf-49ae-b77a-0b485ff55b8c
It is very important to use a product that would prevent calluses on your foot. Bodipure Foot Socks are a great way to relax the feet, soften calluses and heels, and strengthen nails.
I've got the Ambit 3 Sport, which can do 1s pings for 10 hours, 20/30s(?) for 15, and 60s pings for a claimed 100 hours. Ran a 100 a few weeks ago with the 60s settings and it wasn't terribly accurate. It under recorded distance by ~10% (think that's pretty much the rule of thumb) and avg/current pace were pretty off. It was directionally helpful during the race, but that's about it. That said, the Ambit 2 can do 20 hours of 1s pings (I think), and the Ambit 3 Peak will do something similar on 1s, maybe 24 hours. Can't remember.
I think you need more salt, try SaltStick(check on amazon.ca )or Pickle Juice, help a lot for me. All comments here are great advice !
Every 45min or 60min with water
I've been keto for 5 years now and I just recently ran my first marathon-distance (it was actually more like 44 km due to a watch snafu). I ate before the run and during I only ate a packet of macadamia nut butter and a bit of roasted squash
The biggest thing I've found that helps is lots and lots of electrolytes. I like taking salt pills but Nuun is also good. On my marathon, I think I took a couple salt caps before, 3 bottles of water with Nuun and like 4 salt caps during the run. Then I took more afterwards cause it got super hot and I got dehydrated
But on a daily basis, I try to take at least 1 salt cap, or more if I'm feeling light headed or have muscle cramps
Some other resources:
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- r/ketoendurance might have some good stuff
- Phinney and Volek's "Art and Science of Low Carb Performance" was pretty good
- the Human Performance Outliers podcast is good. It's hosted by Zach Bitter who does all of his ultras either in ketosis or using carb cycling
I'll half agree. Black Diamond and similar are waaay overpriced for how unreliable they are. However most seasoned trail runners would never use a rechargeable light. I've seen way too many newbies trying to hold up a power brick to USB charge their light while they run.
I use a $24 industrial 325 lumen Energizer lamp that runs on AA batteries. It's water resistant, shock and dust resistant, runs 8+ hours on the highest setting, and well balanced since the battery pack is on the back.
Edit: it was $24 when I bought it, looks like it's $30 now.
Sure. Here: https://www.youtube.com/watch?v=-SS-phKp35g
I use this type of self-adhesive bandage: https://www.amazon.com/gp/product/B076ZRR1G8/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1
"without recharging during rests at aid stations" I mean if would run a 100m and my watch would go 24 hours, I think I would still recharge it just to be safe.
You can also charge it while running using something like this and a battery pack:
https://www.amazon.com/EZCO-Compatible-Vivoactive-Charging-Forerunner/dp/B07L3TQP9B/ref=sr_1_13?dchild=1&keywords=garmin+watch+charger&qid=1621004007&sr=8-13
You would just lose heart rate data while charging
34/b-c. Have run 40+ ultras. Have worn champion t back for all of them
Champion Women's Shaped T-Back Sport Bra https://www.amazon.com/dp/B000LUY06O/ref=cm_sw_r_cp_api_glt_i_KTKB9NAW6EQA4GNE57NV?_encoding=UTF8&psc=1
Very little chafing and it’s weirdly dependent on weather. I’ll sometimes throw a bandaid or tape under the typical chafing areas if I’m worried.
Short of hiring a coach, I don't think you're going to find everything you're looking for all in one place. I would suggest reading one of the many excellent books on ultrarunning. My favorites are Training Essentials for Ultrarunning by Jason Koop and The Happy Runner by David and Megan Roche.
As for nutrition, my advice is to just try to eat healthy, but do not attempt to cut calories or otherwise restrict your eating patterns. The training will help you get fit without needing to go on any kind of "diet."
Not to run up your Amazon bill, haha, but Matt Fitzgerald's Racing Weight can answer some questions regarding those nutrition questions. A Google search will also return a lot of good results.
Transpore Tape is all you'll ever need. Cut two small pieces for each nip before every run, and take it off afterwards. Works for 100 milers, multi-days, etc
https://www.amazon.com/gp/product/B000K3HSIO/ref=ppx_yo_dt_b_search_asin_image?ie=UTF8&psc=1
I rub Trail Toes butter on my nipples. It works great. I have sensitive nipples and this seems to have been a great fix... prior to this I would just glue my nipples up with NuSkin prior to runs.
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I know you said you don't like plasters. But neither did I so I'm going to give this suggestion anyway. I now have 2 solutions, one for summer and one for winter.
In the winter I wear a compression top under my t-shirt. Extra layer so it keeps you warm and helps with the nipples. I used to wear 2 layers ALL YEAR no matter the weather. But now I've found these https://www.amazon.co.uk/dp/B008C24N6K/ref=cm_sw_r_cp_apa_i_gRyDFbNFHH1WY that have been amazing over the summer. You could obviously use them year round if you dont want a compression top.
I can't speak to the R8 but I have the TriggerPoint GRID roller and I really like it:
https://www.amazon.com/TriggerPoint-Roller-Instructional-Original-13-inch/dp/B01LW755GP
The only reason I mention it here is because it's a) $40 and b) hollow so you can pack it full of underwear, T-shirts, whatever and I'd wager it takes up less packing room than the R8
You're probably selling yourself short in terms of performance if you aren't doing shorter sprints as well. I feel like I'm recommending it every other post, but Training Essentials for Ultrarunning explains why even VO2 max intervals are important for ultrarunning, even for the crazy races like Hardrock!
Here's a summary of why they are useful. VO2max intervals (very hard effort, 1 to 3 minute repeats) build your VO2max faster than any other kind of training you can do. (Duh, hence the name.) You might think "but I'll never need to use my VO2max during a race" and that is true. But a lot of ultra runners train so much at slow and moderate paces that they build their lactate threshold pace until it is nearly the same as their VO2max. But your lactate threshold pace can't technically exceed your VO2max. (The author has actually done tests of Ultrarunners with exactly this issue.) You need to build your VO2max first, then you'll have room for Tempo and Steady State runs to improve your lactate threshold and general aerobic conditioning.
You need to train multiple parts of your running physiology to improve your running fitness and be able to train better for Ultras.
I broke a rule by trying Mr. Nipple the day of a marathon after never testing it out before. I don't normally wear a shirt when running (Florida is hot) but I ran Chicago 2015 and bled through a shirt...so for Twin Cities 2016 I cold turkey wore Mr. Nipple and it was AMAZING. 100% would recommend.
I'd highly recommend Koops book which touches the subject.
For feet prep: I just use sweatblocker a day or two before. Rinse it off, dry your feet, then apply leuokotape where you traditionally hotspot during training. Then wear injinji's. I've done this for so many races, and never had blisters -- even with 100 milers in downpouring conditions. I never change socks as well.
As far as nips: https://www.amazon.com/3M-Transpore-Clear-1-Inch-10-Yard/dp/B005OFM6JE/ref=sr_1_13?ie=UTF8&qid=1492777051&sr=8-13 (stays on much better than band aids, and can also be used as part of a medical kit)
I haven't read it, but I would check this one out: https://www.amazon.ca/Koerners-Field-Guide-Ultrarunning-Ultramarathon/dp/1937715221
I have read "Daniels' Running Formula" which is very very good: https://www.amazon.ca/Daniels-Running-Formula-3rd-Jack/dp/1450431836/ref=sr_1_sc_1?s=books&ie=UTF8&qid=1469153523&sr=1-1-spell&keywords=Daniels+runnnig
I also recommend "Advanced Marathoning" which is a better all purpose "how to be a runner" book than Daniels, but a bit less scientific.
Both have training plans for beginners. And like people mentioned: getting good quickly is easy... it's not getting hurt that is tough!
I did the trail solo unsupported back in 1999 in a week with only the information from this book. I brought it with me and it was an invaluable resource. I was 22 and it was one of the defining and formative weeks of my life, so I second the recommendation.
It depends. I won't run in them if I don't have to, but if I'm running through a lot of vegitation, or on super scree filled rock fields, I'll put some on to mitigate shit getting in my shoes/foxtails getting into my socks/shoe cuff.
I have some Mountain Hardwear running gaitors that work well and aren't super expensive, but I can't seem to find them online right now. I believe that they are the Seta Running Gaiters.
I have also seen people running in these Outdoor Research ones that looked nice and have a cinch cord, though I'm not sure if they have an attachment point at the heel. OR also makes a cheaper version called the Spark Plug which look just like my MH ones.
I like gaiters that have ways to affix the gaitor to the back of your shoe so that during the run they don't ride up and need to be reset. The MH ones that I have come with stick-on 3M dualoc strips that are designed to affix to your shoe. Once they are on, you attach the gaiter when you put it on and they stay in place...bombproof!
I like them too, but I find they wear out really fast. The merino ones are especially good in chilly, wet conditions.