A while back I ran an ultramarathon on LSD and I had a better time than you might expect. 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 twenty 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 send me a message and I’ll send you a copy directly!
Used to live in the Ozarks, incredible tick population.
The thing to understand is tick behavior. They hang out on leaves with their legs outstretched, and wait for something to brush by, and they grab on.
You can radically reduce the number of ticks by being religious about not brushing leaves along the side of the trail, sometimes this takes some comic contortions, or jumping, etc.
If it's unavoidable, such as going through an area of high grass, stop after and search for ticks. I use to carry a roll of masking tape, and would "blot" my legs and skin with the sticky side, which will grab those tiny seed ticks that are otherwise invisible.
Edit: When I get tick bites, they itch for days. This product is incredible, it's mostly benzocaine. So you can put it on insect bites and it just totally numbs them. Liquid gold in Arkansas. https://www.amazon.com/StingEze-Original-Insect-Relief-Dauber/dp/B003DKOYHY
I always bring a couple of these when I'll be away from toilets for more than a couple hours
https://smile.amazon.com/Koerners-Field-Guide-Ultrarunning-Ultramarathon/dp/1937715221/
I like this book, good info on the technical details. Nothing will help as much as time on your feet though, so get out there. I had the same downhill issues (still do to a degree) and I did Tiger Claw VERTual in May on an insanely steep trail (1800 feet in a mile) which ended up helping a good bit.
Poles help more than you'd think, they saved at least one fall for me on that run. And as others said, keep your eyes out in front, not looking at your feet.
In that case, let me recommend The Trail Runner's Companion. It is very much a book focused on the practicalities of running and racing. I found it extremely refreshing because it is not at all a collection of prescribed training plans, an in-depth scientific analysis of running mechanics, or a long-winded essay about the origins of human bipedal motion. No that there's anything wrong with those kind of books.
This is the brace my doc has me wear also for chronic ankle instability. Fairly comfortable after you figure out how to lace it up just so.
https://www.amazon.com/Zenith-Ankle-Brace-Adjustable-Support/dp/B01LYQU9K4
I have some tree trunk legs and used to have an issue with chaffing. I think there are a few things that have worked for me:
​
Hope this helps cuz chaffing is the worst!
There's almost no benefit to splitting up a run into two runs in one day, especially in terms of fitness gains. In his book The Science of Running, Steve Magness says there is some limited science that says that recovery may be boosted slightly by splitting a long recovery run into two runs. But it will not improve fitness and will actually slow fitness gains. In most training plans, the mid-week long run is a key part of building fitness, so splitting it up devalues a key run.
There is no right or wrong answer to your questions. Everyone is welcome to the ultra community. It is more about the experience and the journey than getting a 55K medal in 12 hrs.
I recommend you to progress gradually. Reminds me of this post where a person with a half-marathon time of 3 hrs wants to signup for a 100-miler. So, I usually ask - what's your 5K or HM time? Do you feel good about that time in your age group?
Having an aerobic base through consistent running (not hiking) is important. Hal Koerner's Field Guide to Ultrarunning may be helpful to you. Get on Strava and train hard. Good luck!
Hit Mount Gleason. You can hit a 50K up there via the PCT.
(Also, I think I saw you on Burkhart Trail a few weeks ago?)
This book! https://www.amazon.com/Tour-Mont-Blanc-Complete-trekking/dp/1852847794
Also there is a tour website that allows you to predict the time between huts and make reservations. http://www.autourdumontblanc.com/en/
I used to have a spreadsheet with our route, huts, reservation info/refuel points. I’ll see if I can dig it up. My husband is a much better hiker but less interested in running these trails so we went slower (5 days I believe). It was grueling. Next time I’d take even more time and have more chill time to relax between.
I tried something like this when I was younger but thought it was dumb and didn’t wear it often. It did help a little.
I've used two generations of the Platypus Big Zip 3L reservoir, and the new one has a higher flow rate than the old one.
I don't have experience with other brands, though, so I can't compare.
I also use the Katadyn BeFree with a bladder and the flow rate is amazing. If you'd ever have use for a filter, it's worth keeping it in your vest in case of emergency.
This one except that it wasn't nearly that expensive, more in the $20-30 range I think....
That's interesting to hear about the accuracy, I've found that it's pretty delayed so when I'm doing shorter intervals by the time it's catching up I'm already changing effort rates. For slow 'n steady efforts it's not too far off
Given your baseline running and fitness levels, four months should be enough time for you to do this. As someone who also dealt with IT issues in the past, I think you definitely want to make sure that you are continuing to do your stretches and rehab/ prehab routine to keep your IT band from flaring up again.
If you haven't read "Running Your First Ultra" I recommend borrowing or buying it. It has lots of great info for preparing for a 50K - 100M race, including customizable training plans.
You've got this! Keep us posted re: your training and the race itself.
You may just need to file buff them. It doesn't look like it's under the nail but rather embedded into the top. I just the KISS motorized nail file here
This is the stuff I use. A roll lasts me 5-6 months
Virginia Triple Crown Loop! https://www.alltrails.com/trail/us/virginia/virginias-triple-crown-loop?p=-1 If you're planning on driving and making a weekend out of it, you could get a hotel or Airbnb in Salem. I've done this run before and it's a lot of fun, challenging but fun.
As said get first the basics right: fitting shoes, proper lacing, good socks. My footcare routine is two-fold. During training just keeping nails short and filed so that they do not catch sock. Also take care of calluses. Before big races I use first Tano for couple of weeks to thicken the skin and then NOK cream for a week to make skin flexible.
https://www.amazon.fr/akileine-Akileine-Lot-NOK-Tano/dp/B07191KS7V
These are the products. Super effective.
> training essential for ultra running
Training essentials can be purchased at Amazon - Training Essentials
this leukotape works well too for anywhere that's not on the feet
You can also use a pre-tape spray before applying the tape to help adhesion. Ymmv with that. I have never done it. IME leukotape p stays on for up to a week of backpacking through constant wet conditions
Not sure if that answers your question, but I highly recommend always having a roll of self-adhesive bandage, for example this one:
https://www.amazon.com/Coban-Self-Adherent-Wrap-Each-yds/dp/B07C9GBMC9
This is the only stuff that works on sweaty legs when there is a more serious cut (for example from a sharp rock). After a couple of experiences all my friends are now carrying this.
Goal | Description | Completed? |
---|---|---|
B | Don’t die | Yes |
A | Finish race | YES |
Hi!
I've posted a race report of this before, but figured I could make an AMA as I just made the ebook free to download and would love for people to see it.
A while back after hearing from a coworker that long distance running is something only Kenyans should do, I decided to run a 50 mile long ultramarathon on LSD to shut her up, and to combine two long-time bucket list items of mine.
The free ebook can be found here
AMA about running on psychedelics, or other stuff, like what's the best washing machine brand?
There are 3 sizes, largest is $17, the teeny one is travel size ... the one in the middle is like $11.
I actually wear women's compression shorts because they tend to have better storage options than the men's version. This one from Baleaf is great, with two big hip pockets and a waist pocket as well.
Well now that I have at least one idea “in the books” you might find the book called Feed Zone Portables by Thomas and Lim, who were the “crew” for at least one Tour de France team. The cookbook is full of ideas that they “cooked up” for their teams to get them the calories they needed which from my layman perspective seems to be a similar challenge to what you would face crewing for your boyfriend. A quick look shows that it is on Amazon and I wouldn’t be surprised if there is a web site as well.
I started fueling with mashed potatoes for long runs. I mix 25g of instant mashed potatoes, 1/4 teaspoon salt, and hot water into gel pouches.
Cheers u/allusium , that is good to hear.
I also was a bit worried that i would have trouble remembering times and doing simple calculations near the end of the run. I found something called interval timer ( https://play.google.com/store/apps/details?id=com.compound.timer&hl=en_US&gl=US) which is an phone app which plays a sound when you should walk and when you should run. The only thing i'm worried that the phone sound is not heard.
Electrolyte (big runs 2 scoops): https://www.amazon.com/Electrolyte-Powder-Lemonade-Electrolytes-Supplement/dp/B093BDH42Y
Calorie (big runs where I’ll burn 2400 cal I’ll replenish with that amount with this): https://www.skratchlabs.com/products/sport-superfuel-drink-mix
https://www.amazon.com/gp/product/B07DQJBFQ7/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1
I use these. Reusable travel bottles. So far so good. Havent-'t given me a problem when they're stored in a vest.
I recently asked this question… I have not been able to test out a recommended way… on Amazon, “mini popsicle bags”
https://www.amazon.com/Disposable-Popsicle-Freezer-Healthy-Smoothies/dp/B072SV94XV
Popsicle bags...
credit to /u/tyrannosaurarms for the idea
I found the solution to the problem a little while ago, make your own stick packs by using popsicle bags which fit two scoops and they're easy to fill, open and dispense. I won't ever use race provided drinks because I don't know if it will be the right strength. Carrying these in my vest and in my drop bags has solved the problem.
IFTTT Strava > Google Sheets for the win. Been passively recording every run I've done since 2017. It doesn't get vert though, at least I haven't set it up yet.
https://ifttt.com/applets/NXJkfP5h-automatically-save-your-strava-activities-to-a-google-spreadsheet
I literally just got this yesterday, so haven’t used it yet, but came across a similar post and it came recommended.
Nathan RunCool Ice Convertible... https://www.amazon.com/dp/B07W5WV6FR?ref=ppx_pop_mob_ap_share
I am in no way connected to these guys but my wife sees the PT who invented it. I started using it and felt a noticeable difference.
Mobo Board https://www.amazon.com/dp/B07TBJLKRQ/ref=cm_sw_r_cp_api_i_AMBVQT91PVHTC8XCMWJY
>tight singlet
Something like this, perhaps? SEXY
I've been using this for years. Rip off an inch or so per nipple and I've had zero issues. Stayed in place for both of my 100 milers and every training run. Just make sure that you put it on before working out as it won't stick to sweat
https://www.amazon.com/Nexcare-Absolute-Waterproof-First-Easily/dp/B000FNHOV0?th=1 $3.50 for a roll that lasts months.
NipEaze. Saved my nips when I discovered these years ago!
Careful with the over hydration....I have had hyponatremia, its more common than you think (especially in females, slow runners) I recommend Water Logged by the famous runner/sports researcher Tim Noakes. There's a lot of junk science out there about "hydration"...book is very heavy and data packed, worht reading!
https://www.amazon.com/Waterlogged-Serious-Problem-Overhydration-Sports/dp/145042497X
I’ve found that packing something like this in my crew kit is helpful for the night sections. It can be hard to time the reheating of food, especially in races with limited cell coverage- I can make an educated guess on when my wife will arrive but you just never know. And she doesn’t want to wait for food to be reheated: Stanley Adventure Stay Hot 3QT Camp Crock - Vacuum Insulated Stainless Steel Pot https://www.amazon.com/dp/B07L6MGZ4P/ref=cm_sw_r_cp_api_i_NZ006KP0SD531JPJCSD0?_encoding=UTF8&psc=1
Thanks for the honest and civil back and forth about this.
I could go tit for tat with links and such, but I think the best argument I can make is to encourage you to read the book Sacred Cow. It is well researched and cited and covers all of the issues regarding meat consumption. It has flown under the radar by most of the vegetarian and vegan crowd, so you may not have heard it. Give it a read and decide for yourself. Good luck on your health and training.
I am an ultrarunner and was a medical scribe for an orthopedic surgeon who specialized in foot & ankle (not a podiatrist). Any decent doctor will want xrays of your foot, though stress reactions/fractures do not always show on xray. I remember the 5th MT being the most likely to have stress fractures and it was not uncommon to have pain radiating towards the more distal parts of your foot like you state. An MRI will more definitively show areas of inflammation but this shouldn't be considered unless your pain persists even after complete rest and other options (your insurance probably won't want to pay for one right out the gate!).
For these patients we typically would "shut them down" from running, sometimes going as far as dispensing a walking boot like this or equivalent if any weightbearing is painful. To every active woman over 40 we almost always recommended a vitamin D3 supplement as well, so that may be something to consider.
I would recommend trying to see an ortho surgeon specialized in foot & ankle over a podiatrist if you are able (and insurance allows).
I recently discovered shorts with built in tights that have a phone pocket. I'm in love, my hands are free.
This is what I went with. Good for the price but not perfect. I wish they had more compression and a larger pocket for the phone. Fits an iPhone 2020 SE, but does not fit my S21 Ultra.
I did an AllTrails search for Fresno and it looks like you have some options for doing this on a trail near you, using your car as an aid station and a public bathroom. You can check out the list of trails here.
But I have to say that running a 100miler along the Pacific Ocean sounds epic! There may be enough gas stations along the way where you can buy water and cliff bars, and potentially use the bathroom.
Whatever solution you come up with, good luck and let us know how it goes!
This particular trail is something I have wanted to do solo and unsupported for quite a while. The area has a very unique (and sometimes challenging) landscape. There are very few, if any, places in the world where you can experience such varied terrain in such a short distance.
As for the actual day, it was one of the better outings I have had. I took it pretty easy, picked a lot of berries, and had an overall awesome experience. If anyone is considering this trail, I would absolutely recommend it.
Trail links: https://www.alltrails.com/trail/us/washington/loowit-loop-trail https://www.wta.org/go-hiking/hikes/loowit
Not to my knowledge, but you can get them for 100 bucks here
It’s not ideal but it’s just something you have to deal with if you live in SLC
If you are thinking about a running vacation in England and Scotland check Cultra Trail Running Podcast episode 61 for a hilarious but helpful look at your running options.
Great point! When I run for more than an hour during warm / hot weather I take two electrolyte capsules on the hour (I like GU Energy Roctane). This is in addition to the Gatorade I drink.
I do zipcicles with roctane (2 scoops a zip for 18oz) or nuun tabs (3 bladder) for adding my own electros to water and recommend crew or practicing a ton before a race. I'm usually under 2 minutes at an aid station.
If you have any issues like blisters, the book Fixing Your Feet is amazing. I went from losing toenails and being pretty miserable in the last half of ultras to better nail care, actively treating blisters as they form, better shoe fit, etc. from reading it. I just finished my first 100 miler with minimal feet issues.
If your feet are just sore, that will improve as you gain experience.
The one I built is pretty similar to the company "lightbar" It's just webbing with plastic quick buckles, and I used waxed "supertack" to attach the light to the webbing. This is the light I used, I only used about 3 feet, so I have enough to make a couple more..... BeHiller 2-Pack Led Strip Lights Indoor, 13.2ft 240LED DIY Home Decorative Lighting - Flexible Led String Lights-Battery Powered Led Lights Strips for TV Kitchen,Cupboard,Bedroom Decor (Warm White) https://www.amazon.com/dp/B08T9ZGDZB/ref=cm_sw_r_cp_apan_glt_fabc_CF3CHR9SDM058JDSG7CB?_encoding=UTF8&psc=1
As mentioned, Uphill Athlete is solid, but complex. The original I started with and used for many of my early 100s is IronFit. Really simple, and it works. I wanted something short I could commit to - a set of 5 exercises 3x a week was perfect.
I did a pretty wet 48km trail day last week and wore a long sleeve rash guard and was really impressed at how it stood up. Dries very quickly, long sleeves but also super breathable, you could also find a short sleeve one if that's more your style.
T8 commandos are the best I've found for anti chafing so far. They dont have a phone pocket though
I have some "yelpro" that I got from Amazon that do have the pockets. They are pretty good, I've been using them pretty heavily for a couple years with no issues. Yuerlian Men's Compression Shorts Pants Cool Dry Sports Underwear Baselayer Tights Workout Shorts Running Tights https://www.amazon.com/dp/B07P8DXMLL/ref=cm_sw_r_cp_apan_glt_fabc_JS9W771X2RPPPH8W5829
Check out cold soaking recipes on the thru hiking subs and the YouTube. Talenti jars are great cause they have a screw top and are relatively spill proof when stuffed in a pack. I’ve also taken deli containers out on day hikes & trail runs for when I wanted to pack out real food. But you may want to use a freezer bag since it’ll pack down small when it isn’t full.
Make sure you’ve got a long handled spoon, too. Try out some recipes at home to make sure you really want to eat it!
I use Neutrogena products, the ultra sheer face one for my face along with a cap for added protection. Cool sport for the body which I spray on and keep a bottle in my vest to reapply.
I've tried this one which is super long lasting but I could not get over how oily I felt with it on. https://www.amazon.com/Riemann-P20-Once-Spray-200ml/dp/B00APL4KXC
I’d suggest this book and especially pay attention to maintaining the number of vertical feet in a week that you would do in a race, and the reverse pyramid where you put in your high intensity weeks first in your training schedule and then more miles on trail at the end of your schedule.
Perhaps you should eat more fats. Fats make us feel satiated. Healthy fats are absolutely necessary in our diet as runners.
I highly recommend reading this book by Shalane Flanagan.
Run Fast. Eat Slow.: Nourishing Recipes for Athletes: A Cookbook https://www.amazon.com/dp/162336681X/ref=cm_sw_r_apan_glt_fabc_72NHDA01Q4PKEMB7DCH5
Tumaz Foot Roller [Upgraded Version with Deeper Bump] Ergonomic Designed Plantar Fasciitis Massage Roller for Relieving Plantar Fasciitis, Foot Arch Pain, Myofascial Pain Syndrome https://www.amazon.com/dp/B07RPLXVW7/ref=cm_sw_r_apan_glt_fabc_1BDG9T49PY44M1N3QV9T
Something like this might work. I can't find the kind that I got from my local running store on Amazon
I’ve been loving my Sojos sunglasses at $17 and polarized, they’re such a steal. Not as many color options as Goodr or Knockaround. But the price on these is right. You get a carrying case and a microfiber wiping cloth with each pair. I have some of their ‘fashion’ ones too as my everyday/town sunglasses.
This is the link to the men’s style that’s more squareish than roundish.
Take a look at Natural Born Heros by Christopher McDougall Natural Born Heroes: The Lost Secrets of Strength and Endurance https://www.amazon.co.uk/dp/1846684579/ref=cm_sw_r_cp_api_glt_fabc_HA0HK7MTN8QSWXHPYW0C
Ironfit is my favorite strength book for ultrarunning (and other endurance sports). Very specific and prescriptive, which I appreciate.
Personally I think so. Just did a 10.5 hour run 2 days ago and it went from 100% battery to about 70%, though it was very sunny out. I'd buy it again.
This dude does a decent breakdown of it IMO. Doesn't seem to just gush over it and points out the lack of apps (like most Garmins) but excellent maps and solid front glass. https://youtu.be/PPm4XKtSQoo
Also, if you get any Garmin I would reccomend picking up some charge port covers like these (ignore the cable): https://www.amazon.ca/dp/B07GD2W8Z9/ref=cm_sw_r_cp_apa_glt_i_2K40KA12C8KYZEEVKNS8 My last Garmin died because the battery wasn't holding much charge but mainly because it was so corroded it couldn't physically connect to the charger anymore. It's a 10 dollar insurance policy and you don't even notice it.
I've become a big fan of these as I do most of my runs at night and these just clip onto my shorts. Because of the clip I can just take them off and look around if needed. The only downside is they're cheaply made and if you're a sweater like me, there's a possibility of "breaking" them (I'll explain the quotes later).
They're pretty bright for about 2 hours. Keeping a charging pack with you to swap them out overnight could work, or just buy a few of them and you'll be good.
"Breaking" means that once some of them get wet (I have about 33% fail rate), you can't turn them off. You let the battery die and recharging it will either turn it right back on, or keep it off until you turn it back on... At which point it won't turn off until the battery dies. I'm not sure why they break either because they have a rubber/silicon cover that acts as a clip and protects the charging port.
I've never had an issue running with a head lamp. Currently I use the Petzl Actik Core and love the brightness options and battery life.
I ran Burning River last summer - you'll enjoy it!
I use the baleaf 5" shorts from Amazon. Have the mesh liner and a zipper pocket in the back that I use for trash and maybe a key fob. At $20 a pair, they are by far the best running shorts I've ever run in. link
4:1 Carb:Protein ratio is pretty optimal.
Tailwind Nutrition nailed it with their Rebuild Recovery stuff. - Tailwind Nutrition Rebuild Recovery - https://www.amazon.com/dp/B07C18M67K
I think I have the same thing. Pain hits at about the 2 hour mark as burning in the ball of the foot. It seems to be eased with a little flexing/stretching of the toes, and doesn't last for long after the run. But very painful when it comes on.
I have a Morton toe (second toe is longer than big toe) which apparently affects about 20% of the population. It can cause metatarsalgia and possibly Morton's neuroma, which I suspect is what is going on for me. Metatarsalgia can happen for other reasons too. I have not seen a podiatrist so I am self diagnosing.
What helped me is Powerstep insoles for metatarsalgia (https://www.amazon.com/gp/product/B00WIY97J6). They takes some of the load off the metatarsal joints.
Running shoes that are a little bigger than normal with a wider foot box also helps. Apparently a narrow footbed can exasperate the problem. I use Brooks Caldera 4. I think Altra Olympus would also be good, if you are OK with zero drop.
Not quite along the lines of what you need, but my dad loved this book
https://www.amazon.com/Born-Run-Hidden-Superathletes-Greatest/dp/0307279189
I have two pairs of Meripex Freeballers, which are pretty amazing. They come in 6' and 8' inseam options. They have regular hip pockets and two larger but flush zippered pockets on the side. I'll put my phone in one (Pixel 4XL) and my keys or credit card and a dog poop bag in the other and have no issues. If I'm running more than 8 or so, then I likely have a hydration pack instead.
https://smile.amazon.com/dp/B07L23T1MP/ref=cm_sw_r_cp_apa_fabt1_MxLUFbRVCHYH7
It's also worth pointing out that these are high quality birddog knockoffs. I've a few pairs of birddogs too, which is amazing, but I keep those as my every day shorts and reserve the Freeballers for running
I use these that I think would work for women to wear: https://www.amazon.com/Sofishie-Quick-Shorts-Zipper-Pockets/dp/B073V6KYKZ/ref=mp_s_a_1_3?dchild=1&keywords=sofishie+shorts+men&qid=1606046689&sprefix=sofishie+sho&sr=8-3
Like others have said, to avoid chafing I only carry small things like trash from wrappers, or yesterday I took off my gloves and put them in my shorts pockets. To carry everything else I put it in my Nathan pack.
Thanks for the advice! I can't believe I didn't think of this. I have several other bladders, and it looks like there are two basic valve sizes. I couldn't get the bigger one out with my hands, so I'll give some pliers a shot when I have the chance. I assume the larger valve stretches out the hose so that the smaller valve can't fit in, but I'll check it out just in case.
However, your recommendation for the Osprey helped me notice that the higher-flow nozzles might have to do with the shape. The nozzle you recommended looks like it's about the same shape as this one that advertises itself as high-flow and is the same brand (HydraPak) as the nozzle that came attached to the Polar bladder from my OP.
In any case, the info you shared definitely gives me a place to start. Thanks very much!
Which ultra you doing in Wales?
You'll have to have the required kit, so waterproof bottoms/top, gloves, space blanket, etc, etc
Depends on the weather, but loads of thin layers are much better than one thick layer.
I have an ultra in Wales in November and will be wearing
on me
a short sleeve t-shirt, running leggings, socks, trainers
carrying
I will also have thin fleece with full zip, very thin long sleeve t-shirt, buff, waterproof jacket, waterproof trousers, gloves.
This will give me the option of 1 layer bottom and 1layer top, or 2 layers on bottoms, or up to 4 layers on top if the weather is really really bad and I can mix and match in-between depending on the weather! The important thing is that each layer is thin but added up gives me plenty of protection against the elements, no matter how windy or wet!
Then i have extra kit that is required, map, compass, space blanket, water, food, etc etc
If i can recommend anything, look at TCA on Amazon, this is the long sleeve t-shirt https://www.amazon.co.uk/dp/B075JNFW4K It is super super thin and fantastic for the summer too, even with its long sleeves as gives protection from the sun. But I found it's great under/over a short sleeve t shirt too as it's so thin it works well as an extra layer. https://www.amazon.co.uk/dp/B01B7Q04J2/ and this is my new fave t-shirt, it's long and great for running and feels fantastic.
this helped me with PF during marathon training, i used wear it on long runs and when there was significant pain i'm not sure I could have done as much running without it.
compression support - amazon
I made an insulation sleeve for my back bladder out of that silvery bubble wrap stuff. I got mine free with a grocery delivery, but you can get it at certain stores and here on Amazon For smaller bottles, just cut it down to size and use heavy duty packing tape to stick it together. Don't know if your bottles will still fit in your vest with that around it though.
What also helps is freezing the entire bottle the night before. I have some insulated Nathan handhelds and if I freeze them beforehand they stay pretty cool for a couple hours.
Yeah I think it might be the flask cap, because the leakage is from the threads where it screws on, not from the flask itself. I just got one of these in the mail from amazon https://www.amazon.com/Hydrapak-UltraFlask-Collapsible-Bottle-Hydration/dp/B07W6MH7M8
And are solid--no leakage anywhere. Also they are easier to insert into the vest. Only downside is that they are slightly more rounded than the ones that came with the vest, which lay flatter against your shoulders. But the Ultraflasks have a bigger opening (42mm) which would make filtering into the flasks easier. Since I will be using this vest for self-supported hikes and will be using my BeFree to filter water into the flask, it would probably be nice to have the big opening so I can filter with one hand and hold the flask in the other. Also what's nice about the Ultraflasks is that the opening / threads fits the Befree filter itself perfectly! So I would have a backup flask in case the stock flask that came with the Befree fails. Or...I could just stick a Befree in one shoulder pocket and have a "clean" flask in the other.
With regard to fit, I'm stuck between small and medium. Do you guys think I should size up or size down? The upper limit of the size small is 38". The lower limit of the side medium is 37.5". I'm a 38" chest. I normally wear size medium for my shirt size. I will be wearing layers in winter time.
Also, should the vest ride super high? How far down should it come above your waist?
I like the Anker Soundcore. First headphones I haven’t destroyed with sweat, 18hr battery life and ~$30 from amazon. I think they have a $5 off coupon at the moment. https://www.amazon.com/dp/B07W6N4HNP/ref=cm_sw_r_cp_api_i_ZnB7Db99PZYJT
Cutting your nails ‘too short’ shouldn’t do this. Runners will file their nails right down as close as possible to keep them from getting banged up - I recommend you read Fixing your Feet
Happy running
The Lore of Running, 4th edition by Tim Noakes, MD
It’s literally anything and everything that has to do with running. It’s been my bible since high school.
Lore of Running, 4th Edition https://www.amazon.com/dp/0873229592/ref=cm_sw_r_cp_api_i_rYdsFb3HPZGSN
Almost every sunny run. I still put screen on my arms, but no longer on my face and neck. Much happier with this setup.
Outdoor Wide Brim Sun Protect Hat, Classic US Combat Army Style Bush Jungle Sun Cap for Fishing Hunting Camping https://www.amazon.com/dp/B06XK9KD5Y/ref=cm_sw_r_cp_api_i_HxVqFb87MS08B
I find them to be more effective than blister band aids in terms of staying on my feet and cushioning the blisters. I cover the pads with KT tape.
$30 2019 Upgraded, Anker Soundcore Liberty Neo True Wireless Earbuds, Pumping Bass, IPX7 Waterproof, Secure Fit, Bluetooth 5 Headphones, Stereo Calls, Noise Isolation, One Step Pairing, Sports, Work Out https://smile.amazon.com/dp/B07MCGZK3B/ref=cm_sw_r_cp_api_i_vzTpFbCB08DPW
I don’t think any of these products can hold up forever when subjected to a heavy daily sweat session, so I went cheap. And Anker is a decent brand.
Just to be clear, I meant Coconut Date Rolls or Almond Date Rolls. I am plant-based, there are also Cacao Goji Powesnacks which I would grab during my Whole Foods trip.
Also, I can really recommend Hal Koerners book Field Guide to Ultra: https://www.amazon.com/Koerners-Field-Guide-Ultrarunning-Ultramarathon/dp/1937715221
I'm using it to train for my first 100miler right now
Anker PowerCore 26800 Portable Charger, 26800mAh External Battery with Dual Input Port and Double-Speed Recharging, 3 USB Ports for iPhone, iPad, Samsung Galaxy, Android and Other Smart Devices https://www.amazon.com/dp/B01JIWQPMW/ref=cm_sw_r_cp_api_i_VMqeFbVE9DSQQ
This is the big daddy charger I use. Over 10K reviews
I got something likethis. It is a no-name cylindrical charger, and paid I $5.99 for it. I’d pay $10 for it, though.
Amazon has zillions of these things. Pick the shape you want.
I can top off my watch and phone during a 100K or longer and it still has plenty of charge left over. I look at this as a race-day or solo trail run tool, not my everyday charger.
The cylindrical one fits easily in my running vest. I have a couple of the flat brick shaped ones and they just took up too much space due to their shape.
Hope that helps!
I have a Foxelli 280 lumen headlamp that I bought for a night 50 miler in dense forest. Worked great, more than enough light, and used less than half the charge. I’d buy it again without hesitation. Have used it so many times with consistently good results.
Edit: $29.97 when I search on Amazon.
This is the stuff he’s talking about, make sure to get the maximum strength it lasts longer. It will be in a red tube vs the regular stuff that is in a yellow tube.
Edit: just noticed he added a link as well but a second one never hurts
Amazon has some for pretty cheap that are still pretty great. I've found the full-sized roller to be much for effective, personally, than the muscle stick type rollers. With the sticks, the pressure is mostly related to how hard you can press it, whereas the traditional roller uses bodyweight.
I've used this model pretty much daily for almost 2 years and it's still going strong. Best $20 piece of running kit I've ever bought. https://www.amazon.com/AmazonBasics-High-Density-Round-Roller-36-inches/dp/B00XM2MRGI
Anyway, I know this doesn't address your OP, but I hope it helps!
Here's what I use, that fits up to 3 scoops of Tailwind perfectly: https://www.amazon.com/gp/product/B000VV2G14/ref=oh_aui_detailpage_o03_s00?ie=UTF8&psc=1
These are sized nicely, are easy to pour with one hand, don't leak, and I've stress tested them on multiple ultras (50mi -> 100mi). That and you get a ton of 'em. I gave away some of my remaining Tailwind after WS100 to some of the super awesome volunteers who're also runners -- and apparently these bags are still holding up months later.
I recommend bodyglide. Without bodyglide I've chafed painfully (although not too badly) from a 4 hour marathon. With bodyglide I've had absolutely no chafing from a 5 hour 50k, so it definitely helps.
For shorts I went to a local running store and tried on about 5 different pairs until I found something comfortable for me. It's convenient buying stuff on amazon, but for running shorts, I think the personal fit is quite important.
This is a good overview of three research-supported carbo-loading methods, including depletion. But the depletion method also involves a hard-effort run 6 days before the race.
Hal Koerner's Field Guide to Ultrarunning (https://www.amazon.com/Koerners-Field-Guide-Ultrarunning-Ultramarathon/dp/1937715221) is solid. I bought it as I was getting interested in ultras, and I've come back to it a lot over the past two years. They might have it at your local public library if you want to sample before you purchase.
Good luck on your 50k!
RE: Pronating
The Instincts have adequate padding in them, but aren't really considered a "stability shoe". Start using them for your shorter runs to build up strength in your feet and ankles and you may find that your pronating becomes less of an issue once you're stronger.
RE: BioFreeze vs muscle balms
I still prefer the BioFreeze because the application is so much easier. When I'm out on a ultra-distance course, I don't want my hands to get all greasy with a balm.
One notable exception being when I need to treat blisters or chafing, I use a product called Trail Toes. It works great both as a preventative and treatment for already chafed skin. Trail Toes doesn't burn your skin like Body Glide does if you've already started to chafe in rather sensitive areas. A&D Ointment is a cheaper alternative and just as effective IMHO if you don't mind smelling like a diaper.