A Run in the Woods

runneratsunriseAfter months of training, running in the rain, and hill repeats on repeat, The Whitewater Centers 50K race was upon me.  That’s roughly 31 trails miles that I’d be running, and the best part, was that I was going to be doing it with a good friend.  She started out just training with me for fun. Then she decided she’d run with me for a couple laps, to keep my spirits up.  After realizing that 2 laps was really close to 3, she decided to take on the ultra with me. 

We had some amazing weekends.  Heading to the whitewater center at 6 AM, sometimes in the rain, to run 2-3 hours together. Let me just say, this is my absolute favorite part of endurance events, training with friends, having shared experiences, and talking for hours.  I think this may be the single biggest reason that I choose the endurance route. That, and mtn biking and ultras are in the woods, and there’s nothing better than time with the trees.

So as we approached the race, my good friend had a bout with a previous injury, and took some time off.  With that in mind, our plan for race day was to run the first lap together, and see how the rest of the day rolled.

We took it nice and slow, falling in to a group doing 15 minute miles. While I appreciated the slow warm up, I knew this was not going to be my flow for the duration of the race.  As the miles moved on, I would ask how my friend was doing, and we’d pass as we could.  My last check, at mile 4, told me that she was doing well, so I made my move to get past the 8 people holding me back.

Once past, I realized my friend had not joined me.  I slowed, to see if she was coming, but it became clear she was not.  At this point, I decided to go for it.  I spent the next 5 plus hours, passing people.  When I finished lap 1, I was in 45th place, by lap 2, I was in 10th.  While I had no idea where I was, in the pack, I was conscious of the fact that I had not been passed by any runners at that point. So I continued to move along in the 10s range, and actually felt phenomenal the entire rest of the day.  You will always hit mental lows, and feel like you’re dragging at times, but for all intents and purposes, the day could not have gone better.

Nutritionally speaking, this was a pretty simple, and new to me, plan.  In the days prior, I had been adding in some of this, to keep my electrolytes up. Then day of the race, I decided to try out a product that I recently wrote a review on.  I wanted to see if I could make it on dates, water, and drink mix.  I was pleasantly surprised that I didn’t experience any stomach issues at any time, and felt truly steady in energy, all day.  I was shocked.  While I take my nutrition extremely seriously during races, I did this on a bit of a whim, and I couldn’t have been more pleased. High recommendation to try this product out, if you haven’t already.

think outsideWhile my friend could not continue on, due to the injury resurfacing during the race, I felt food enough to place as the 3rd female overall.  A bit bittersweet, but now I have to help plan my friends next attempt at an ultra, which will no doubt lead to more amazing memories and good times.

 

The Wind in your Sails (or Tails)

cheetahAh, 2 hours into an 8 hour mountain bike ride, and still feeling fresh.  I’m eating and drinking well, and have a beautiful pace. Until I don’t.  Around the 3 to 4 hour mark, I realize that I can’t stomach any more sweet, gooey gels, or hypersweet drinks anymore. This is well past the point that calories and hydration become critical.  I think everyone that’s done any type of endurance event, has hit that obnoxiously sweet, proverbial wall. The problem is, once you stop eating or drinking, you’re setting up for some fail.  Combatting this all too common scenario is crucial for not only enjoying your chosen activity or race, but for performing at your best.  Severe lack of hydration and nutrition can also lead to blood pressure issues, dehydration, nausea, and increases your chances of getting hurt.

I’ve recently had the opportunity to advise several endurance athletes, on their nutrition options, and how to set themselves up for a great day. While I believe whole heartedly in everyone needing to test things on their own, as a self proclaimed guinea pig, I’m always happy to share my experience and preferences.  There are great new products on the market that address your energy, hydration, and electrolyte needs, as well as whole food options that will keep you going strong.

 

Stomach Tolerance

The first thing you should assess is your tolerance for different foods and drinks.  This can take a bit of trial and error (sometimes a lot) before you hone in on what works for you. This is the number one reason you never try something new on race day.  Unless of course, you’re feelin crazy, and the aid stations are just too amazing to turn down. While I consider myself to have a pretty strong stomach during both mtn bike and running endurance events (hello beer and pizza mid race), I realized that I just can’t stomach anything with whey.  I find myself 3 inches thicker in the waist, doubled over, and miserable, within the hour. So my personal recommendations will generally steer clear of those products, both pre and during, events. If you have found that it works for you, there are several companies carrying quality products that contain whey protein.  I would advise you test it out, and emphasize finding a high quality product.

 

Real Food Works

While gels, drink mixes and bars, flood the market, whole foods can (and do) provide all that you need, at a fraction of the cost.   Medjool dates, raisins, bananas, salted potatoes, and numerous recipes from  this book, have usually kept me eating and happy. This way, I can fuel with food, and use my liquids purely for hydration.  It’s easier to get  away with more extravagant foods, with sports like biking, ultra running, hiking, and those that are at a lesser impact or lower intensity. On race day however, I recommend keeping it simple, with foods that will quickly convert to fuel. Higher impact sports, and higher intensity require a more careful approach to your consumption choices. High carb, low fat and fiber, will allow your food to be assimilated more quickly, and thus be used for fuel.  .

 

 Gut BOMBS  gutbomb

Which brings me to a great product that I’ve recently been trying out.  While it’s not new, it’s still finding it’s place on the shelves and I find many of my clients and friends have not heard of it before.  Tailwind nutrition is a carbohydrate rich powder that can be used easily, to stay on top of your nutrition needs.  If you have problems getting in enough calories, or you simply prefer this method of nutrition, it’s definitely worth a try. Tailwind has 100 calories per serving and 27 grams of carbs. It’s also rounded out with electrolytes, which are extremely important to replenish during intense or long duration activities. What’s so special about tailwind is that it’s extremely gentle on the stomach.  People with sensitive stomachs, or those that find other commercial products leave them with gut bombs, will be pleasantly surprised by this product. 

They have several flavors, a caffeinated blend, and a naked blend, that has no flavoring. I generally opt for the latter, because after years of gels and drink mixes, my taste buds have had enough.  I’ve used tailwind on 3-6 hour runs and I’ve been extremely happy with how evenly fueled I’ve felt.  I don’t use liquids exclusively, and tend to eat most of my calories, but I find it’s a great insurance policy for getting in some nutrition and hydration at the same time. 

My professional recommendation is always to eat some real food.  Find options that makes you happy, and keep you eating. For some people though, this is much easier said than done.  It’s easy to forget,  get caught up in the speed of a race,  and miss a critical refueling point.  A slow drip of some liquid nutrition can help to buffer the effects when that happens. And if you’re one of those people that is constantly battling stomach issues when you’re out there, this product could be the game changer you’re looking for.

Anyone else have some tried and true, easy on the stomach secrets, or amazing fuel ideas?