Distance Run

I’ve been experimenting with foods I can eat while on longer runs.

During the marathon, I was eating the normal GU packet about once every 2 miles after 18.

As my mileage increases, I know I will need to eat significantly more calories. The GUs work great for bursts of energy on the run, but at 100 fast burning calories, they don’t satisfy for long. Also, they are very sweet and yummy. But after a few of them just about anything would taste better.

I am experimenting with peanut butter and honey sandwiches.

I’m a little worried about he amount of fiber in the 100% whole wheat bread, but I have got to start someplace.

For now, I’m eating a PB&H sandwich about 45-75 minutes before my long run on Saturdays. I figure eating it that early gives me the chance to see if the fiber will result in runner’s trots. My long runs of the past two weeks have not been tremendously long 12-18 miles, and by eating the sandwiches early, I hope they have entered the digestive system sometime during the run…

The number of calories in a PB&H are excellent, and the sodium in the bread can be good for longer runs where salt/potassium depletion can be a concern.

Each sandwich has (approximately):
Bread, 2 slices = 380mg sodium; 200 calories (15 from fat); 36g carb (12g fiber, 4g sugar); 8g protein.
Peanut Butter, 1.5 servings = 195mg sodium; 285 calories (210 from fat); 11g carb (3g fiber, 6g sugar); 12g protein.
Honey, 2 servings = 0mg sodium; 120 calories (0 from fat); 34g carb (32g sugar); 0g protein.

Total: 605 calories.

The average runner burns (according to conventional wisdom) about 100 calories per mile. So a PB&H sandwich should give me about 6 miles of nourishment.

The peanut butter also provides a source of slow burning carbohydrates, so though I expect an initial boost from the honey, the fiber in the bread and the slow burning carbs in the peanut butter should provide a constant source of energy.

I’ll post the results after a little more experimenting.

I’ve been told by one person that I pronate (this person happened to be a salesperson at a shoe shop). Another (a pediatric physician) that I supinate mildly.

I’m inclined to believe the doctor. Unfortunately, I talked to the salesperson first, and have, for over a year, been running on shoes for mild pronators :(

In any event, if you are asking yourself whether you are a pronator or supinator, please see a specialist for a formal diagnosis.

For the impatient, here is a good article on the topic:
http://www.offnrunningsports.com/shoe_reviews/choosing.htm
This article covers the basics of pronation, and has a test you can do to tell whether you are normal, a pronator, or supinator.
It goes on to describe the best running shoes for your foot type.

I’ve been looking at hydration and storage systems to help me out on longer runs.

My primary focus is on carrying sufficient water with enough storage for food, some dry clothing, and first aid gear.

I’d like to be able to carry 1-2 pairs of dry socks, a dry t-shirt, and possibly a pull-over.

Food storage needs depends on the length of the run, but I’m looking at something that would carry food supplies for a 6 to 12 hour run.

On my 30 mile run a couple of weeks ago, I used a very simple hydration pack that carried 1.5 litres of water, but had virtually no storage capacity for food or other supplies. The 1.5 litres was sufficient for most of the run. I probably drank a total of 2 litres total over the 5 hours, but probably would have benefited from drinking more… The tight form factor was a huge plus, but I just didn’t have the nourishment I needed. The last 7 miles were grueling, and I was starving.

After spending a few hours searching on the Internet, I thought I should just head over to the sporting good stores and see what’s up.

After searching through a selection of about 20 different products from CamelBak, North Face, Kelty, and High Sierra, I settled on two packs.

The North Face Hammerhead and the CamelBak M.U.L.E.

Overview:

Both are 3 Litre (100 oz) hydration packs. This is a lot of weight (6.6 lbs just for the fluid), but I’d rather have the liquid than not. If I’m going on a shorter run, I can always decrease the load, or fill it based on distance between refilling opportunities.

Both are equivalently priced at $80 USD.

The North Face Hammerhead:
Pro’s:

• Zippers were significantly easier to use. I could easily open a zipper with one hand. All zippers had two clasps.
• Compression straps were in abundance. Excellent for tightening a load.
• Side and back mesh pockets were present and easy to access.
• The smaller outside pocket is larger than the M.U.L.E. and better organized with several zipper and Velcro sealed sub-compartments.
• The hydration pocket has two Velcro fasteners and a clip to hold the hydration pack in place. A very nice feature.
• The chest strap has an integrated safety whistle.
• Padding looks excellent for airflow and moisture management.
• Generous inside main cargo area.

Con’s:

• Carrying handle on the top of the pack was stiff, and would need to be pinned down to prevent possible chafing on the neck.
• The pack is a little heavy, weighing in at nearly 1lb 10oz empty.
• Few reflective markings.

CamelBak M.U.L.E.
Pro’s:

• Huge expandable external pocket good for spare shoes or larger gear.
• Generous inside main cargo area.
• The M.U.L.E is a tighter form factor. The entire pack is neat, tight and contained.
• Mouth of the hydration bottle is a little wider, possibly making it easier to clean.
• It weighs a full 5 oz less than the Hammerhead.

Con’s:

• Zippers are not easy to use. First, they snag easily, which really grates me. Second, on the smaller two outside pouches, there are only single zippers. Because I think the zippers are likely to fail, I’m not happy to see singles.
• Padding looks like it would retain moisture and hold heat.
• No side mesh pockets.
• Few reflective markings.

Summary

All in-all, I went in liking the CamelBak M.U.L.E, and walked out wanting the North Face Hammerhead.

I think the North Face Hammerhead is a better product. Though it might be a little over-sized for some of my runs, I’d rather be safe than sorry. And, its size makes it more attractive for use in longer day-hikes or weekend treks.

Unless I hear compelling evidence otherwise, I’ll likely do my next long run (36 miles) with a North Face Hammerhead on my back.

Today I not only got the opportunity to meet ultramarathon legend Dean Karnazes, but also got the opportunity to run with him!

Dean was in town for a book signing of “Ultra Marathon Man, Confessions of an All-Night Runner.”

A group of 19 of us met up with Dean at the Georgetown Running Company store about an hour-and-a-half before the book signing, which was being held down the street at Kiehl’s.

Dean’s cab was running late (a not unexpected situation, given DC during rush-hour). Dean jumped out of the cab about a mile and a half from the store and sprinted the remaining distance as not to keep us waiting.

In any event, our group consisted of a mix of road racers, off-road/endurance runners, and adventure racers. Dean does draw a varied crowd :)

Dean was very charismatic. The minute he entered the store, it was evident that he was genuinely excited to get to meet some runners. He was very personable, getting each person’s name and saying hello to them.

We headed out down onto the C&O canal.

The first thing I noticed was that Dean has perfect running form. I guess that’s to be expected, given the tremendous distances he’s run.

At the mid-point in the run, about 2.5 miles out, we all stopped to take a few pictures before turning around.

Dean was quite fun, telling jokes and carrying on.

It was about 80 degrees that day, and Dean was surprisingly dry at the 2.5 mile mark. I guess that someone who trains at the level he does requires a little more work before his body requires cooling.

In any event, we headed back downtown toward Kiehl’s for the book signing.

Kiehl’s is a pharmacy of old (since 1851) that has become, primarily, a skin and body care company, focusing on all types of products to protect us from the elements. Including sun protection products for athletes!

Kiehl’s is also a sponsor of the Badwater Ultramarathon, a grueling, 135 mile race run through Death Valley in the middle of July. Dean won the race in 2004…

We were a motley sight for Kiehl’s. But they were happy to have us. Runners and non-runners alike had shown up to meet the legend.

He described a little of how he got started running, and how it is his true passion, and that everyone should follow their passion, no matter what!

I asked Dean how he balanced his training with his family life. Having a wife and two children, I though that would be challenging.

Dean spoke very affectionately about his wife and particularly his kids.

Dean has a day job, gets up at 4:00 am, runs, and comes home in time to get breakfast ready and take his kids to school before he heads to work!

He said he would like to be home more for dinner, but tries as much as he can.

He also talked of incorporating his training into some of his family functions. For example, he mentioned a spring that is about 70 miles from his home in San Francisco. On Saturday’s when they want to go to the spring, he’ll put the kids to bed and head out the door. In the morning, his wife would pack up the kids and head out in the car. Dean would run through the night, and they would meet up for a day at the spring.

I have read several stories along the same lines. Dean doing unbelievable runs, then getting home and spending time with his family.

Having spent about four hours with him, it’s easy to see how that is possible. Dean had a great deal of energy.

Dean also told the group, “the first thing you need to be a great runner, is to choose your parents well.” Dean accredited much of his running success, at least from an injury perspective, to his genetics.

He also talked a little about nutrition. He said that he’s very careful about what he eats when he’s not running, but that he throws caution to the wind when he’s doing a long run.

At 4.5% body fat, he doesn’t store much fuel, so he needs to consume a great deal of calories when running. Hence the stories like eating an entire pizza AND cheesecake while running…

Dean then spent a little time talking about the Badwater Ultramarathon. He described some of the challenges of the race, and the things he did to overcome them.

In any event, meeting Dean Karnazes was one of the highlights of my life. He is a personal hero of mine, and an amazing human being.

Dean is also helping raise money for the Leukemia and Lymphoma society. Visit Dean’s website to make a donation.

Trying too keep my long distance training above 25 miles, I decided to add a few miles to my marathon length runs from 3 and 6 weeks ago. My goal was to push my long run out to 30 miles.

Generally I run a longer run every third week, with the intervening week’s runs anywhere from 11 to 18 miles.

Thirty miles was tough, and taught me a lot about preparing for an endurance run of that length.

Lesson Learned: Hydration.

Bring plenty of liquids or ensure that you have access to refills as frequently as needed, and more than expected if at all possible.

I began my run about 8:30, which was kind of late. The sun was already up, and it was in the mid 60’s at the start, and close to the mid 70’s (it felt like) near the end. I drank significantly more water than I expected.

I had planned my route the night before, and had placed a 50/50 Gatorade/water mix at the 15 mile mark. I had expected that the 4×7oz bottles of my Fuel Belt would be sufficient to hydrate me for the first half.

That morning, though, my mom pulled out a hydration pack she had and I gladly accepted her offer to use it. It was 1.5 liter, fit snugly on my back, and had plenty of room to store food.

When I arrived at the 15 mile mark, the hydration pack was more than half empty. My little bottles would have just barely gotten me there. I drank enough of the water in the hydration pack to allow me to pour the 50/50 mix in the pack and I headed off.

The back half of the run, though, I consumed the entire 1.5 liters. Had I stuck with my initial plan, I would have run out of water very early into the back half of the run. Knowing me I would have tried to continue the run, and would have invariably suffered the consequences.

Lesson Learned: Stick to the route.

By about the 23 mile, I was getting a little creative in my left-brain logic.

My head was telling me stuff like, “you should just cut through the woods here, it’s only 1 mile through there, but 5 miles on the road…”

And stuff even weirder… “Maybe you should just lie down under that tree and take a nap!”

I started chanting to myself, “Just stick to the route, just stick to the route…”
So, plan your route, and stick to it.

Lesson Learned: Communicate the route, and plan for emergencies.

Before I left, I left a written note describing my route, and what times I’d be at different spots in the route, and what time I’d be home.

I have an emergency phone number written in permanent marker on each of my shoes.

I carried a small plastic baggie with the following:

• My name
• Cell phone number for an emergency contact
• Address of the house
• Medication allergies (none)
• Two quarters for phone
• 600 mg ibuprofen

My route had me run past the place I was staying at mile 18. The remaining 12 were an out-and back. I wouldn’t be too far from home if I bailed.

Safety is number one, and we should all do what we can to ensure we will be running tomorrow.

Lesson Learned: Nourishment

I failed on this one, hard.

Gummy bears and power bars were all I had with me.

Yes, gummy bears provide an excellent source of strait-up sugar, but after eating those little doggies for 5 hours, I though I was going to puke.

Next time, focus on variety!

I’m thinking about peanut butter and honey sandwiches, some fruit (apples, maybe an orange, banana).

In any event, the bears were too sweet.

Variety is the spice of life.

See you all on the road!
Bill

If you haven’t found this resource, it’s worth visiting frequently.

Runner’s World publishes a magazine that is well worth the read, and much of the content is available on the website.

The Forums are an excellent place to find more information on just about any topic!

http://www.runnersworld.com/

I am the master of all I eat. I don’t have to have ice cream with hot fudge and Reece’s Pieces on top for dinner if I don’t want to.

You can find the new nutrition guidelines online!
There is also a great website for understaning the guidelines.

In the vein of varying terrain and location, I took the opportunity to run along the C&O canal today.

The canal is hard-packed fine gravel, and is an ideal surface for running and biking.

I had the day off for finals, the weather was gorgeous this morning, and there’s no better way to reduce stress than running!

I started at the last parking lot at Carderock. After running along the Canal for about 2.5 miles I headed into the woods on an offshoot that connects to the Billy Goat trail. Running through the woods was fun and exhilarating. Jumping from rock to rock, over fallen trees and roots. I felt like a wolf :)

Perhaps I’ll pick up a little more trail running this summer :)

Oh yeah, and I think I did pretty well on my exam!

My recovery runs from Charlottesville have been progressing nicely.

The first 2 weeks were very slow. I used the recovery method recommended by Jeff Galloway in his book, “Marathon.” Run/walk days (distances between 2 and 4 miles) separated by long-walk days (30 to 60 minutes).

I was taking it easy since my knees were killing me. The first Saturday after Charlottesville I ran 8 miles very slowly, taking many walk breaks.

In week two, I was feeling much better, though the pain in my knees returned later in my runs, and lingered afterward. I did two 5 mile mid-week runs and felt great during them (other than my knees).

Saturday it was raining like crazy, so I did my long run on a treadmill at my gym rather than with the club. The first 4 miles I did a hill workout that was rather challenging. My next 3 miles I ran a speed workout with a pace between 8:40 and 7:15, which is very fast for me. My final 3 miles were a slower, consistent 8:40.

My worry is that my left knee still bothers me pretty bad after a run. But I’m a stubborn man, and I don’t want to face the reality that I need to back off and give my knees time to recover. I keep telling myself, “sometimes you have to step back before you can move forward,” in hopes that I’ll start taking it to heart.

I have begun assembling information on good doctors for runners in the DC metro area and would love any feedback. I saw one doctor who viewed several X-rays of my knees and told me that there was nothing mechanically wrong with them. He said I just needed to take it easy. I want a second opinion though, preferably from a doctor with a history of working with distance runners.

I’ll keep you all updated.