I am running the Gary Bjorkland 1/2 marathon in Duluth, MN this weekend. The race is part of Grandma's marathon weekend. It is also the host of the 2012 USA National Championship 1/2 marathon. The USA men start at 6:15am and the ladies will start at 6:25 ... I will be starting at 6:45 with the general masses.
The 1/2 Marathon Championship race has a strong field highlighted by Kara Goucher and Abdi Abdirahman.
http://grandmasmarathon.com/site/uploads/12%20Half%20Champ%20Athlete%20List.pdf
I also like Minnesotian Andrew Carlson, John Moen and Brett Gotcher. I think at least 3 of these 4 will make top 5.
I do not know as much about the ladies, but I am always rooting for Dot McMahan - Originally from the area I now live in.
My race is a big question mark 13 days post FANS 24. If I had run a really good FANS 24, I would be so beat up I would not be able to break 1:30 for the 1/2 Marathon. But since I botched FANS big time, I might be able to run strongly. I have not done any consistent speed work since May 2010, so a PR is not even in play (1:21:24 April 10). I am thinking that breaking 1:25 would be nice and 1:24 nicer, but I fully realize that my legs are not recovered from FANS, so I will get what I get.
The real fun of Grandmas is to hang out with friends - This year I am very happy my wife will join in the fun and we can have a whole day to act young and foolish in the party atmosphere that engulfs Duluth for the weekend.
Good running to all!
Tuesday, June 12, 2012
Monday, June 11, 2012
Post FANS24 Recovery
The disappointed of my poor FANS24 performance is fading and I am feeling pretty good. I have always felt that when you are limited in races (Marathon and beyond) by something other than your fitness, you legs seem to bounce back quickly.
I took 3 days off from running and caring about what I ate or drank. Our family went out to our favorite pub on Monday night and we rode our bikes to a Mexican restaurant for margaritas Wednesday night.
Thursday I was mentally ready to train again - Wow that was fast. Training is a lot more than running, it is a state of mind where I make good decisions that leave my body ready to train. I am smart enough to know that my mind might be ready, but my body needs at least a week to do anything more than run slow.
Thursday through Sunday I ran 5 times for 52 miles, everything seems to feel in working order. My mind is already plotting different training scenarios: 1) Fast 5k-10k, 2) Fast marathon, 3) Strong technical, hilly 100M trail race or 4) good 24 hour race. I am not ready to pick between them.
For now I just want to run and try to lose weight. I will continue taking it easy to the end of this week for the Gary Bjorkland 1/2 Marathon. If I could run @ 1:25 just 13 days after my 24 hour race it would be outstanding. More likely I will struggle and run 1:27-1:29. My summer training plan is for 1 speed workout each week, 1 hilly technical trail run each week and 1 bigger hill repeat session. Mileage is not as important as losing weight and I would like to be @ 175 by end of summer. I have not weighed 175 since I was 19, hell I have not weight under 200 but for maybe 6 months total since I was 20.
On a very happy note - My dear sister made her Boston qualifying time -7 minutes the same weekend that I ran FANS. I am excited for her and look forward to being with her in Boston 2013!
Good running to all!
I took 3 days off from running and caring about what I ate or drank. Our family went out to our favorite pub on Monday night and we rode our bikes to a Mexican restaurant for margaritas Wednesday night.
Thursday I was mentally ready to train again - Wow that was fast. Training is a lot more than running, it is a state of mind where I make good decisions that leave my body ready to train. I am smart enough to know that my mind might be ready, but my body needs at least a week to do anything more than run slow.
Thursday through Sunday I ran 5 times for 52 miles, everything seems to feel in working order. My mind is already plotting different training scenarios: 1) Fast 5k-10k, 2) Fast marathon, 3) Strong technical, hilly 100M trail race or 4) good 24 hour race. I am not ready to pick between them.
For now I just want to run and try to lose weight. I will continue taking it easy to the end of this week for the Gary Bjorkland 1/2 Marathon. If I could run @ 1:25 just 13 days after my 24 hour race it would be outstanding. More likely I will struggle and run 1:27-1:29. My summer training plan is for 1 speed workout each week, 1 hilly technical trail run each week and 1 bigger hill repeat session. Mileage is not as important as losing weight and I would like to be @ 175 by end of summer. I have not weighed 175 since I was 19, hell I have not weight under 200 but for maybe 6 months total since I was 20.
On a very happy note - My dear sister made her Boston qualifying time -7 minutes the same weekend that I ran FANS. I am excited for her and look forward to being with her in Boston 2013!
Good running to all!
Thursday, June 7, 2012
FANS 24 Race Report
This is my race report - 128.66 - 4th place OA, 3rd Male.
I will post other thoughts about the race and other peoples races next week.
I needed a few days to digest and process the FANS 24 hour race. By mileage results it was an epic fail! If measured by what I learned during those 24 hours it was a priceless win. Basically with poor race management in the 1st 70 miles - I ended up setting myself up for failure.
I had very big expectations of myself for the race and I had publicly shared them. As I spoke with people pre-race many knew my goals and knew I was "A Big Horse"
Pre-race I had pointed toward Joe Fejes, Harvey Lewis, David James and myself as the men to keep an eye on. Harvey ran the smartest race in this group - When he needed it, be was tough as nails. In the end he took back the final spot on Team USA from Joe who had took it from him a few weeks before. Hats off to Joe for putting skin in the game and trying to defend his spot. Harvey - Enjoy the experience of the 2012 World Championship in Poland!
When the race started at 8:00am it was in the low 60s. It reached the mid to upper 70s with mostly sunny skies and reasonable humidity ~ All-in-all a pretty fair day to race.
My chest was still congested - But it never really became an issue until much later in the race.
I started with a few intestinal issues, losing @ 5 minutes the 1st 4 hours to the bathroom. It did not limit my performance, just cost a bit of time. I made an early mistake by actually paying attention to my lap times, I thought I was moving pretty easy - But any time I look at laps it means I am probably going to push a tiny bit more than the super-duper easy pace I want to achieve.
At 9:30am, I asked for an Ziploc baggie of ice to put on my head - I was already pretty hot and this immediately cooled me off. Although a great idea and good move, it hit from me the amount I was sweating. I was drinking until my stomach hurt (40-50 ounces per hour), eating pretty good and taking S-Caps 2 per hour.
I made another major mistake the 1st 4-5 hours. I did not take my walk breaks. With the amount I was sweating this would have helped to cool me off. I kept feeling comfortable clicking off 21.xx laps. Reality (Although I did not know it yet) was I was outrunning my ability to stay hydrated. I could not have drank more, so I needed to slow down to keep the sweat rate down.
I hit 50 miles in 7:24 ~ About where I wanted to be, but 20-24 minutes faster than were I needed to me (Hind site is 20/20). Soon after this I started to have difficulty eating, although I was always taking at least 300 calories per hour. Somewhere between 11-12 hours the laps started to get hard. My muscles were starting to cramp and I was a bit light headed.
It was time to problem solve. I was 90% sure I was significantly dehydrated, but I wanted to weigh myself to be sure. The problem with weighing is if the Doctor sees you and you are off by 5% or more you are forced to sit and re-weigh to prove you are within the spread. I thought I snuck in as he was taking care of someone else, but he ended up seeing my 13 pound weight loss. Now I had to not only sit, but walk the 1/8 mile to my crew and then walk back to prove I was allowed back in the race.
1/2 hour later I was back in the race. But I also know I had to not out sweat the little bit of hydration I had just put into my body. The next 3 hours were pretty miserable as I sat for lots of time and kept the effort low. I could have pulled the plug and we could have all enjoyed the evening. This was the 1st of 3 times Jen (a friend from Chicago) poked me back into the game.
Once 11pm came around I was very mad at myself for strategically managing this race so poorly as it was calm and cool. A person who took care of their body could be making hay. For 3 laps I ran like I was back in the race to see if I could force a re-boot and be competitive. I ran a 24, 23 and 22 minute lap. I calculated out I would need to run @ 22 minutes laps to the end to have a chance at my original goal of 143 miles. Sometime before or after this I hit 100 miles in 17:20? Basically a 10 hour 2nd 50.
It was obvious 22 minute laps were not going to happen as my knee had left me. I think because of my dehydration my quads muscles shorted up (Stiff) and it pulled on the inside of my knee. I had to do @ 2 miles really slow walking way on the outside of my foot. I grabbed a strap made for ITB issues (Outside of knee) and made it work. The knee would bark occasionally but I was not limiting.
After hitting 100 miles I really could not find a reason to continue ~ There was Jen again pushing my buttons, pissing me off and getting me out for another lap. Soon I found another goal = 200k. In 2008 I worked the whole race to pass the 200k sign and finish the lap, only to fail. At this point I was also not mindful of conserving time. I sat occasionally and did not mind waiting for something I requested. I was confident to make it to 200k.
18-19 hours into the race my congestion decided to kick in. I went a lap where I coughed the whole way. Getting dizzy as I could not stop. I stopped by the doctore to listen to my lungs and he said there was nothing to stop me from continuing. I said I would sit a few minutes to let them settle down. Jen did not like this, so she came up with some story to get me moving again ... Soon I had menthal carmex on my chest and under my nose - Just breath slow and deep. Smoothing out my breathing pattern did put it at bay the rest of the race.
Between 21-22 hours, my feet were really hurting, I had hot spots and they just ached. Once I knew I was dehydrated (Hour 10) I stopped taking anything to help the pain. The 200k mark pulled me along and I hit it right at 23 hours.
Good enough ... Damn you Jen. Jen pushed my buttons again ... There was a woman Lana Haugberg just a couple miles behind and she was moving really well. Did I want to fall into 4th place ... get chicked. Fine, I will keep going, but the Doc is going to look at my feet. No serious blisters, just bad hot spots - 5 minutes later I was on my way with duck tape on one foot (It did help).
I figured I would just walk 3+ miles.
I walked the short laps until 5-6 minutes left (220 yard out and backs) until I realized I wanted to finish at the end my crew was at, so I started to jog and do fuzzy math to make it so. With about 1 minute to go I hit my crew and was done ... there was Jen yelling at me to get 1 more 220 done in the last minute ... I flipped her off and stopped.
Funny thing - That short lap (.125 mile) would have kept me from getting chicked. Lana had run a great race and showed a lot of determination running hard the last hour. She finished in third with 128.71 miles to my effort of 128.66 miles. It still makes me smile.
My crew was excellent. My good friend Richard and his wife Renee had driven up from LaCrosse. My wife always does a world class job, this time she had Richard and Jen to help her, help me problem solve and motivate me to continue. She never misses getting me exactly what I need, but Richard and Jen are better at the ass-kicking we all need sometimes.
It was also nice to get help / support from Jeff, Allie and Jeff. Thank you for letting us use the Tent.
I also got me meet 4-5 people in real life from the internet. (Don, Buzzie, Paully, Drink-n-run) I am sure I am missing people.
Multiple people made it fun by cheering me on with "Go Big Horse"!
Thank you fore reading my rambling - I will post a few more thoughts in the days to come
Good Running to all
I will post other thoughts about the race and other peoples races next week.
I needed a few days to digest and process the FANS 24 hour race. By mileage results it was an epic fail! If measured by what I learned during those 24 hours it was a priceless win. Basically with poor race management in the 1st 70 miles - I ended up setting myself up for failure.
I had very big expectations of myself for the race and I had publicly shared them. As I spoke with people pre-race many knew my goals and knew I was "A Big Horse"
Pre-race I had pointed toward Joe Fejes, Harvey Lewis, David James and myself as the men to keep an eye on. Harvey ran the smartest race in this group - When he needed it, be was tough as nails. In the end he took back the final spot on Team USA from Joe who had took it from him a few weeks before. Hats off to Joe for putting skin in the game and trying to defend his spot. Harvey - Enjoy the experience of the 2012 World Championship in Poland!
When the race started at 8:00am it was in the low 60s. It reached the mid to upper 70s with mostly sunny skies and reasonable humidity ~ All-in-all a pretty fair day to race.
My chest was still congested - But it never really became an issue until much later in the race.
I started with a few intestinal issues, losing @ 5 minutes the 1st 4 hours to the bathroom. It did not limit my performance, just cost a bit of time. I made an early mistake by actually paying attention to my lap times, I thought I was moving pretty easy - But any time I look at laps it means I am probably going to push a tiny bit more than the super-duper easy pace I want to achieve.
At 9:30am, I asked for an Ziploc baggie of ice to put on my head - I was already pretty hot and this immediately cooled me off. Although a great idea and good move, it hit from me the amount I was sweating. I was drinking until my stomach hurt (40-50 ounces per hour), eating pretty good and taking S-Caps 2 per hour.
I made another major mistake the 1st 4-5 hours. I did not take my walk breaks. With the amount I was sweating this would have helped to cool me off. I kept feeling comfortable clicking off 21.xx laps. Reality (Although I did not know it yet) was I was outrunning my ability to stay hydrated. I could not have drank more, so I needed to slow down to keep the sweat rate down.
I hit 50 miles in 7:24 ~ About where I wanted to be, but 20-24 minutes faster than were I needed to me (Hind site is 20/20). Soon after this I started to have difficulty eating, although I was always taking at least 300 calories per hour. Somewhere between 11-12 hours the laps started to get hard. My muscles were starting to cramp and I was a bit light headed.
It was time to problem solve. I was 90% sure I was significantly dehydrated, but I wanted to weigh myself to be sure. The problem with weighing is if the Doctor sees you and you are off by 5% or more you are forced to sit and re-weigh to prove you are within the spread. I thought I snuck in as he was taking care of someone else, but he ended up seeing my 13 pound weight loss. Now I had to not only sit, but walk the 1/8 mile to my crew and then walk back to prove I was allowed back in the race.
1/2 hour later I was back in the race. But I also know I had to not out sweat the little bit of hydration I had just put into my body. The next 3 hours were pretty miserable as I sat for lots of time and kept the effort low. I could have pulled the plug and we could have all enjoyed the evening. This was the 1st of 3 times Jen (a friend from Chicago) poked me back into the game.
Once 11pm came around I was very mad at myself for strategically managing this race so poorly as it was calm and cool. A person who took care of their body could be making hay. For 3 laps I ran like I was back in the race to see if I could force a re-boot and be competitive. I ran a 24, 23 and 22 minute lap. I calculated out I would need to run @ 22 minutes laps to the end to have a chance at my original goal of 143 miles. Sometime before or after this I hit 100 miles in 17:20? Basically a 10 hour 2nd 50.
It was obvious 22 minute laps were not going to happen as my knee had left me. I think because of my dehydration my quads muscles shorted up (Stiff) and it pulled on the inside of my knee. I had to do @ 2 miles really slow walking way on the outside of my foot. I grabbed a strap made for ITB issues (Outside of knee) and made it work. The knee would bark occasionally but I was not limiting.
After hitting 100 miles I really could not find a reason to continue ~ There was Jen again pushing my buttons, pissing me off and getting me out for another lap. Soon I found another goal = 200k. In 2008 I worked the whole race to pass the 200k sign and finish the lap, only to fail. At this point I was also not mindful of conserving time. I sat occasionally and did not mind waiting for something I requested. I was confident to make it to 200k.
18-19 hours into the race my congestion decided to kick in. I went a lap where I coughed the whole way. Getting dizzy as I could not stop. I stopped by the doctore to listen to my lungs and he said there was nothing to stop me from continuing. I said I would sit a few minutes to let them settle down. Jen did not like this, so she came up with some story to get me moving again ... Soon I had menthal carmex on my chest and under my nose - Just breath slow and deep. Smoothing out my breathing pattern did put it at bay the rest of the race.
Between 21-22 hours, my feet were really hurting, I had hot spots and they just ached. Once I knew I was dehydrated (Hour 10) I stopped taking anything to help the pain. The 200k mark pulled me along and I hit it right at 23 hours.
Good enough ... Damn you Jen. Jen pushed my buttons again ... There was a woman Lana Haugberg just a couple miles behind and she was moving really well. Did I want to fall into 4th place ... get chicked. Fine, I will keep going, but the Doc is going to look at my feet. No serious blisters, just bad hot spots - 5 minutes later I was on my way with duck tape on one foot (It did help).
I figured I would just walk 3+ miles.
I walked the short laps until 5-6 minutes left (220 yard out and backs) until I realized I wanted to finish at the end my crew was at, so I started to jog and do fuzzy math to make it so. With about 1 minute to go I hit my crew and was done ... there was Jen yelling at me to get 1 more 220 done in the last minute ... I flipped her off and stopped.
Funny thing - That short lap (.125 mile) would have kept me from getting chicked. Lana had run a great race and showed a lot of determination running hard the last hour. She finished in third with 128.71 miles to my effort of 128.66 miles. It still makes me smile.
My crew was excellent. My good friend Richard and his wife Renee had driven up from LaCrosse. My wife always does a world class job, this time she had Richard and Jen to help her, help me problem solve and motivate me to continue. She never misses getting me exactly what I need, but Richard and Jen are better at the ass-kicking we all need sometimes.
It was also nice to get help / support from Jeff, Allie and Jeff. Thank you for letting us use the Tent.
I also got me meet 4-5 people in real life from the internet. (Don, Buzzie, Paully, Drink-n-run) I am sure I am missing people.
Multiple people made it fun by cheering me on with "Go Big Horse"!
Thank you fore reading my rambling - I will post a few more thoughts in the days to come
Good Running to all
Thursday, May 31, 2012
The Women of FANS 24
As a fan of 24 hour racing it is always fun to guess at the favorites and who will win. I am sure I have missed someone, but with a quick look through the list I came up with 4 women of whom I think one will be the winner.
Sue Olsen ~ Sue has run 15 out of 25 of the top distances by women at FANS 24. She has run 2,377.24 miles in 21 years of racing FANS = 113.20 per year average. I am told one of those years she only ran 50ish miles and gave birth the next day to her son Miles (Urban Ultra Legend or True?) She has won the race 13 times. She will run > 100 miles and finish in the top 5.
Liz Bondar ~ Liz ran 112.59 miles at the Spring NC24 race. That would put her in top 5 at FANS.
Sonja Decker ~ I have seen Sonja at a few races and I know she has talent. She has yet to run as long as she will have to at FANS. I remember finally passing her at the last aide station at the Fall 50M in 2010, she ran a 7:14:59, but has been on pace to break 7 hours.
Kim Martin ~ I do not think I have ever seen Kim not looking ripped and super fit. Kim has a ton of ultra experience and has run in the low 120s a few times for the 24. I do not think it has all come together for her in a 24 and she is capable of at least low 130s.
I think Kim Martin (If healthy) has the best chance at the victory - She won the race in 2009 with 121.64 miles.
The bump spot for the Women's 24 hour Team USA is Carilyn Johnson who ran 130.92 at Desert Solstice 24 in December 2011.
FANS 24 course record is 130.75 by Sue Olsen in 1994.
Currently there are 14 women and 69 men on the FANS 24 entrant list.
Good running to all!
Sue Olsen ~ Sue has run 15 out of 25 of the top distances by women at FANS 24. She has run 2,377.24 miles in 21 years of racing FANS = 113.20 per year average. I am told one of those years she only ran 50ish miles and gave birth the next day to her son Miles (Urban Ultra Legend or True?) She has won the race 13 times. She will run > 100 miles and finish in the top 5.
Liz Bondar ~ Liz ran 112.59 miles at the Spring NC24 race. That would put her in top 5 at FANS.
Sonja Decker ~ I have seen Sonja at a few races and I know she has talent. She has yet to run as long as she will have to at FANS. I remember finally passing her at the last aide station at the Fall 50M in 2010, she ran a 7:14:59, but has been on pace to break 7 hours.
Kim Martin ~ I do not think I have ever seen Kim not looking ripped and super fit. Kim has a ton of ultra experience and has run in the low 120s a few times for the 24. I do not think it has all come together for her in a 24 and she is capable of at least low 130s.
I think Kim Martin (If healthy) has the best chance at the victory - She won the race in 2009 with 121.64 miles.
The bump spot for the Women's 24 hour Team USA is Carilyn Johnson who ran 130.92 at Desert Solstice 24 in December 2011.
FANS 24 course record is 130.75 by Sue Olsen in 1994.
Currently there are 14 women and 69 men on the FANS 24 entrant list.
Good running to all!
FANS24 - Final Thoughts
Today, I decided that I am not fighting the same cold I have had for 12 days, I must have picked up a new cold camping last weekend. I rarely get sick and here I am 2 days out to a goal race with impacted sinuses and clogged lungs. The original cold was only a chest cold and was on its way out last Friday. I guess when 7 or 8 families get together and do community meals there is a higher risk of getting something.
Sleep has been limited and fitful, but I still hold onto the hope that it will subside just in time to not be a factor for FANS 24. Either way, I am all in committed to giving my body maximum abuse to see what mileage I can squeeze out of it.
The talent is a bit deeper this year at FANS 24 - I think because it is the last race before the cutoff to qualify for the US 24 Hour Team that will go to the World Championship in Poland early September.
I am focused on the men's side. I am sure I am missing some runners, but I can only note the few that I recognize.
Joe Fejes - Joe ran 142.08 at the spring version of the NC24 ~ Joe is currently occupying the 6th and final spot (Bump spot) on Team USA. Joe has the luxury of not having to run > 142.08 ... If no one does, he is on Team USA.
Harvey Lewis - Harvey ran 140.58 at 2011 Fall version of NC24 - He is capable of more.
David James - Talented 100 miler that has run enough 24 hour races to start to understand how to transition from fast 100s to a load of miles in the 24. David was looking for a crew for FANS24, so I am assuming he is racing. He is not on the entrant list yet. One of these races I am hopeful he is able to hit the long ball in a 24 hour race - Definitely capable of 150+.
Edited to add: Jordan Hanlon ~ Who just won Lake Wobegon Marathon May 12th in a time of 2:35. He has struggled, but gained experience completing 3-100 milers in 2011.
I have a friend doing his 1st 24 ~ He has talent and is well trained, but it is not fair to call him out in his 1st 24 ... But good running!
My plan is the same as always ~ To ignore all the other runners and just try and put myself in a position at 100 miles to hit a total > 142.08. I am well trained ~ Almost 3,000 miles YTD. I am still A-Big-Horse and will weigh in @ 205# fully glycogen loaded and hydrated. The other possible negative - I have less speed training, I am 30 seconds per miles slower in my Marathon Pace then in other successful attempts. The new wild card is having a cold ???
Just as a matter of note ~ Jon Olsen ran 158.53 at Spring NC24 and occupies the #5 spot on Team USA. I cannot fathom a way two runners could run above this total on the FANS24 course.
I am excited to experience another 24 hour race. It is guaranteed to take me through a wide range of emotions (highest highs to lowest low times) and I always find something new out about myself during the race.
Good running to all -
PS - I will report out early next week
Sleep has been limited and fitful, but I still hold onto the hope that it will subside just in time to not be a factor for FANS 24. Either way, I am all in committed to giving my body maximum abuse to see what mileage I can squeeze out of it.
The talent is a bit deeper this year at FANS 24 - I think because it is the last race before the cutoff to qualify for the US 24 Hour Team that will go to the World Championship in Poland early September.
I am focused on the men's side. I am sure I am missing some runners, but I can only note the few that I recognize.
Joe Fejes - Joe ran 142.08 at the spring version of the NC24 ~ Joe is currently occupying the 6th and final spot (Bump spot) on Team USA. Joe has the luxury of not having to run > 142.08 ... If no one does, he is on Team USA.
Harvey Lewis - Harvey ran 140.58 at 2011 Fall version of NC24 - He is capable of more.
David James - Talented 100 miler that has run enough 24 hour races to start to understand how to transition from fast 100s to a load of miles in the 24. David was looking for a crew for FANS24, so I am assuming he is racing. He is not on the entrant list yet. One of these races I am hopeful he is able to hit the long ball in a 24 hour race - Definitely capable of 150+.
Edited to add: Jordan Hanlon ~ Who just won Lake Wobegon Marathon May 12th in a time of 2:35. He has struggled, but gained experience completing 3-100 milers in 2011.
I have a friend doing his 1st 24 ~ He has talent and is well trained, but it is not fair to call him out in his 1st 24 ... But good running!
My plan is the same as always ~ To ignore all the other runners and just try and put myself in a position at 100 miles to hit a total > 142.08. I am well trained ~ Almost 3,000 miles YTD. I am still A-Big-Horse and will weigh in @ 205# fully glycogen loaded and hydrated. The other possible negative - I have less speed training, I am 30 seconds per miles slower in my Marathon Pace then in other successful attempts. The new wild card is having a cold ???
Just as a matter of note ~ Jon Olsen ran 158.53 at Spring NC24 and occupies the #5 spot on Team USA. I cannot fathom a way two runners could run above this total on the FANS24 course.
I am excited to experience another 24 hour race. It is guaranteed to take me through a wide range of emotions (highest highs to lowest low times) and I always find something new out about myself during the race.
Good running to all -
PS - I will report out early next week
Wednesday, May 30, 2012
FANS24 Nutrition plan
FANS 24 is only 3 days away. Last night I took the packing list from yesterday's blog and plowed through 50% of packing. Funny, if we were not driving, I would fit it all in 1 - suitcase and now I will end up with a full trucks worth of stuff.
My nutrition plan is pretty easy, although I could always call an "in race" audible - I rarely deviate.
Pre-Race
I will eat 1000 calories of something - Pancakes or muffins 3 hours prior to the race start. I will also take succeed pre-race pill pack 60 minutes prior to the race.
In Race
Lap 1 (21-22 minutes) - Crew passing a handheld with a Powerbar strawberry banana gel
Lap 2 - Crew passing a handheld with a Powerbar stawberry banana gel + S-Cap
Lap 3 - 270 Calories of Endurox R4 (Orange or Green) + handheld with water
Repeat.
Every once in a while I will take a banana along with the gel - Not planned just when I feel like it. A few times a race I will take a 1/2 ham and cheese sandwich instead of a gel. If I am not eating bananas, I will take a potassium pill every 4 hours.
I tend to do 2 things: 1) Over hydrate and 2) Over-salt. It is not uncommon for me to have to pee 20-24 times in a 24 hour race. I will try to dial that down slightly this race, although I would rather over hydrate than under hydrate.
Post Race
1-gallon of water - To help flush all the toxins
600 calories of Pro-Source Extreme Nytro Whey Protein.
1-Succeed post race pill pack
540 calories of Endurox R4
What ever looks good at post race breakfast (Eggs, fruit, sausage & tater tots)
* Of course there can be multiple adjustments - Specially in the 1st aide area. Pepto, Tums, ginger root candy, coke, diet coke and anti-diarrhea pills could all be taken to respond to problems. I am also thinking of packing some salty mashed potatoes with cheese and sour cream as a possible addition to the food I eat.
Good running to all -
My nutrition plan is pretty easy, although I could always call an "in race" audible - I rarely deviate.
Pre-Race
I will eat 1000 calories of something - Pancakes or muffins 3 hours prior to the race start. I will also take succeed pre-race pill pack 60 minutes prior to the race.
In Race
Lap 1 (21-22 minutes) - Crew passing a handheld with a Powerbar strawberry banana gel
Lap 2 - Crew passing a handheld with a Powerbar stawberry banana gel + S-Cap
Lap 3 - 270 Calories of Endurox R4 (Orange or Green) + handheld with water
Repeat.
Every once in a while I will take a banana along with the gel - Not planned just when I feel like it. A few times a race I will take a 1/2 ham and cheese sandwich instead of a gel. If I am not eating bananas, I will take a potassium pill every 4 hours.
I tend to do 2 things: 1) Over hydrate and 2) Over-salt. It is not uncommon for me to have to pee 20-24 times in a 24 hour race. I will try to dial that down slightly this race, although I would rather over hydrate than under hydrate.
Post Race
1-gallon of water - To help flush all the toxins
600 calories of Pro-Source Extreme Nytro Whey Protein.
1-Succeed post race pill pack
540 calories of Endurox R4
What ever looks good at post race breakfast (Eggs, fruit, sausage & tater tots)
* Of course there can be multiple adjustments - Specially in the 1st aide area. Pepto, Tums, ginger root candy, coke, diet coke and anti-diarrhea pills could all be taken to respond to problems. I am also thinking of packing some salty mashed potatoes with cheese and sour cream as a possible addition to the food I eat.
Good running to all -
Tuesday, May 29, 2012
FANS24 Packing list
FANS 24 is 4 days away, so I have made my list of things to pack for the race.
I like to make sure my crew (DW Jill) has thought through what she needs for clothes, gear, food and drink. For her to do the great job of attending to all of my needs like she always does, she needs to take care of herself 1st. I let her make her own list - But please do not overlook the importance of your crews needs.
For me I break it up into 3 sections:
1st Aide
Pepto
Tums
Anti-Dierhea
Medical tape
Band-Aides
Duct tape
Blister patches
Potassium
Ginger root
Alleve/tylenol/ibuprofen
Toilet paper
Succeed post-race pill pack
Whey protein (Post race)
Vaseline
4 x 5 hour energy gels (I have never used in a race yet, but have along)
Sun screen
Clothes / Gear
5 - Pair of shoes (The year it rained 12 hours I wore all 5)
6 - Pair of socks
3 - Short sleeve tech shirts
2 - Long sleeve tech shirts
1 - Go-Lite Wisp coat
2 - Running hats
3 - Spandex shorts
3 - Race ready shorts
1 - Bandanna
2 - Headlamps + batteries (I do not need them for FANS - They are for the crew)
2 - Folding chairs (Easier to get back out of than lawn chair)
1 - Folding table
1 - Lawn chair
4 - Towels
1 - MP3 player + 2 headphones
2 - Pair light gloves
1 Hole punch - To minimize size of race number
Pen and pad of paper
Marker
IT Band strap
Food / Nutrition
Cooler
30-40 Pounds of ice
8 Gallons of water
20 bananas
1 loaf bread or 12-15 buns
1# of ham
1/2 pound of swiss and 1/2 pound of Jacko cheese
Green and Orange Endurox R4
72 Gels - Powerbar Strawberry Banana
2 Liter bottle of Coke and Diet Coke
S-Caps
Succeed pre-race pill pack
3 hand helds
2 - 32 ounce empty bottles of Gatorade with tape lines for 10-13-16 ounce liquid lines (Mix endurox R4)
Snack Sized and Sandwich sized zip lock baggies
* Maybe some salty mashed potatoes
Edited to add:
Baby wipes
Sun Glasses
I will have a 1st Aide bin that is labeled and organized and a Clothes / Gear bin that is labeled and organized.
I am starting to get excited - Time is short
Good running to all!
I like to make sure my crew (DW Jill) has thought through what she needs for clothes, gear, food and drink. For her to do the great job of attending to all of my needs like she always does, she needs to take care of herself 1st. I let her make her own list - But please do not overlook the importance of your crews needs.
For me I break it up into 3 sections:
1st Aide
Pepto
Tums
Anti-Dierhea
Medical tape
Band-Aides
Duct tape
Blister patches
Potassium
Ginger root
Alleve/tylenol/ibuprofen
Toilet paper
Succeed post-race pill pack
Whey protein (Post race)
Vaseline
4 x 5 hour energy gels (I have never used in a race yet, but have along)
Sun screen
Clothes / Gear
5 - Pair of shoes (The year it rained 12 hours I wore all 5)
6 - Pair of socks
3 - Short sleeve tech shirts
2 - Long sleeve tech shirts
1 - Go-Lite Wisp coat
2 - Running hats
3 - Spandex shorts
3 - Race ready shorts
1 - Bandanna
2 - Headlamps + batteries (I do not need them for FANS - They are for the crew)
2 - Folding chairs (Easier to get back out of than lawn chair)
1 - Folding table
1 - Lawn chair
4 - Towels
1 - MP3 player + 2 headphones
2 - Pair light gloves
1 Hole punch - To minimize size of race number
Pen and pad of paper
Marker
IT Band strap
Food / Nutrition
Cooler
30-40 Pounds of ice
8 Gallons of water
20 bananas
1 loaf bread or 12-15 buns
1# of ham
1/2 pound of swiss and 1/2 pound of Jacko cheese
Green and Orange Endurox R4
72 Gels - Powerbar Strawberry Banana
2 Liter bottle of Coke and Diet Coke
S-Caps
Succeed pre-race pill pack
3 hand helds
2 - 32 ounce empty bottles of Gatorade with tape lines for 10-13-16 ounce liquid lines (Mix endurox R4)
Snack Sized and Sandwich sized zip lock baggies
* Maybe some salty mashed potatoes
Edited to add:
Baby wipes
Sun Glasses
I will have a 1st Aide bin that is labeled and organized and a Clothes / Gear bin that is labeled and organized.
I am starting to get excited - Time is short
Good running to all!
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