Running, Anyone...?

[muted reborn]

Back on the local Stairmaster to get in ski shape.

[DLD in UT]

Just drink something with mostly carbs and maybe a little protein. If you want to get fancy you could mix whey protein like 10g and table sugar like 40g. Put it in a shaker bottle and drink up.

"Sports nutrition" is such a scam.

Perhaps, but in my experience (n of 1 I know) the results from using something like Ultragen versus having a banana and some chocolate milk is quite stark when I'm up to 80 mi weeks doing back to backs of 30 and 20 miles on the weekend and trying not to feel like an absolute puddle of mud in the afternoons after the runs so I can actually interact and do stuff with my kids. I'm willing to spend a bit for that.

[phatty]

Finally getting some time to write up the runs I got in Utah a couple weeks back. Did 3 long ones and a couple shorter runs. Got in three 11,000+ peaks. (Timpanogos, Lone Peak and Box Elder) plus got to the top of Y mountain in Provo (not the Y, but the peak it's on). Tried to make some loops out of less traveled routes on Lone Peak and Box Elder, but got slowed down by overgrown trails where I could hardly see the trail as well as super loose, dusty trails. I needed some shoes with a bit more bite than the Nike Zegama I had.

Coming from sea level, the first day up Timp was brutal but then I got my lungs and was fine after that. Lone Peak was a butt kicker. My route was 18mi and 7k vertical. Box Elder is the most underrated 11000 foot peak in the mid Wasatch. Great views of Timp and the back of LCC. No one on the trails and in pretty decent condition. Plus an awesome mountain spring just when you need it.

Since I've been back in Seattle, feeling much stronger and faster thanks to the 60ish miles and 20k vert at higher elevation. Have three more 20ish mile days planned before the snows come in and feeling ready for them. I turn 50 next year and have a few on the list for next year. R2R2R in Grand Canyon plus the Zion traverse are the ones out of WA that I'm planning to tackle. Will be back in UT in mid October and hoping to still get a few runs in even if I have to head south to get them. May come here for some suggestions.

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[Dantheman]

Perhaps, but in my experience (n of 1 I know) the results from using something like Ultragen versus having a banana and some chocolate milk is quite stark when I'm up to 80 mi weeks doing back to backs of 30 and 20 miles on the weekend and trying not to feel like an absolute puddle of mud in the afternoons after the runs so I can actually interact and do stuff with my kids. I'm willing to spend a bit for that.

I don't know much about 80 mile weeks, but ultragen is definitely just dextrose and whey protein and some vitamins.

Finally getting some time to write up the runs I got in Utah a couple weeks back. Did 3 long ones and a couple shorter runs. Got in three 11,000+ peaks. (Timpanogos, Lone Peak and Box Elder) plus got to the top of Y mountain in Provo (not the Y, but the peak it's on). Tried to make some loops out of less traveled routes on Lone Peak and Box Elder, but got slowed down by overgrown trails where I could hardly see the trail as well as super loose, dusty trails. I needed some shoes with a bit more bite than the Nike Zegama I had.

Coming from sea level, the first day up Timp was brutal but then I got my lungs and was fine after that. Lone Peak was a butt kicker. My route was 18mi and 7k vertical. Box Elder is the most underrated 11000 foot peak in the mid Wasatch. Great views of Timp and the back of LCC. No one on the trails and in pretty decent condition. Plus an awesome mountain spring just when you need it.

Nice! What route did you take up Lone?

[thedude2340]

Nice work phatty, excellent photos! Looks like a great trip.

[phatty]

I don't know much about 80 mile weeks, but ultragen is definitely just dextrose and whey protein and some vitamins.



Nice! What route did you take up Lone?

I went up Cherry Canyon partway then hooked up to Jacob's Ladder near Ennis Peak and took that to the top. Came down the portion of Cherry Canyon off the top connecting to Trail of the Eagle the rest of the way down. Trail of the Eagle was overgrown for much of the way down.

I also didn't take into account the heat and openness of the trail, so needed to get water a couple of times and had to go out of my way to the spring on Cherry Creek on my way down. I'd probably just do Jacob's Ladder next time.

Thanks, Dude! It was a great trip. Hard to say goodbye to my boys, but happy to see them growing up.

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[fool]

Any of you have recovery drinks that you swear by? I ebb and flow in my running, and we're on the upswing to ultras again next year. In past ultra cycles I've used 1st Endurance Ultragen after long and hard efforts with good results. I am not a scientist and have no idea how much any of this has changed in the last 4-5 years. Anything new and groundbreaking out there or should I stick with what's worked?

If it makes you feel better, continue doing it. But some good carbs & protein from real food also works just fine. Smoothies w/ protein powder, pasta and chicken, rice, etc.

[fool]

Finally getting some time to write up the runs I got in Utah a couple weeks back. Did 3 long ones and a couple shorter runs. Got in three 11,000+ peaks. (Timpanogos, Lone Peak and Box Elder) plus got to the top of Y mountain in Provo (not the Y, but the peak it's on). Tried to make some loops out of less traveled routes on Lone Peak and Box Elder, but got slowed down by overgrown trails where I could hardly see the trail as well as super loose, dusty trails. I needed some shoes with a bit more bite than the Nike Zegama I had.

Coming from sea level, the first day up Timp was brutal but then I got my lungs and was fine after that. Lone Peak was a butt kicker. My route was 18mi and 7k vertical. Box Elder is the most underrated 11000 foot peak in the mid Wasatch. Great views of Timp and the back of LCC. No one on the trails and in pretty decent condition. Plus an awesome mountain spring just when you need it.

Since I've been back in Seattle, feeling much stronger and faster thanks to the 60ish miles and 20k vert at higher elevation. Have three more 20ish mile days planned before the snows come in and feeling ready for them. I turn 50 next year and have a few on the list for next year. R2R2R in Grand Canyon plus the Zion traverse are the ones out of WA that I'm planning to tackle. Will be back in UT in mid October and hoping to still get a few runs in even if I have to head south to get them. May come here for some suggestions.

Awesome, phatty. When are you doing the WURL?

Would love to explore Utah's trails more. R2R2R is also on my list at some point too. I'll have to checkout the Zion Traverse.

Also, did people see that the Leadville 100 record was broken? David Roche did it and was doing 120-140g/hour.

My plan was to run every step of the course, as close to aerobic threshold as I could, going into Zone 3 when I had to on climbs. To do that for 15.5 hours, I’d have to slurp carbs like my life depended on it, since my glycogen burn rate would be high.

Here was the plan for every 2.5 or so hours based on training and the science showing that it’s possible to push up to 120 grams of carbs per hour at higher efforts:
* Hour 1: Science in Sport Beta Fuel gel (40g carbs), another Beta Fuel, Precision Fuel and Hydration 100 mg caffeine gel (30g carbs)
* 30 min break from gels
* Hour 2: Beta Fuel, Beta Fuel, Precision gel without caffeine

I supplemented that with sports drink in every bottle, mixed with Precision electrolytes, aiming for 24-36 ounces of fluid per hour.

Doing the math, depending on aid station Skratch concentration, some hours I would consume closer to 140g carbs/hr. I didn’t take in anything other than @precisionfandh , @skratchlabs and @scienceinsport (not even plain water). I did that for 15:26, a 16-minute record ahead of my heroes who ran Leadville before me.

Pretty amazing fueling, amongst all the other impressive parts of the run. More nutrition details.

[phatty]

Awesome, phatty. When are you doing the WURL?

Would love to explore Utah's trails more. R2R2R is also on my list at some point too. I'll have to checkout the Zion Traverse.[/URL]

R2R2R is on my list for this year, but not until Aprik/May 2025. My wife tells me I'm stupid to try it.

The WURL looks so awesome, but I think I'd have a tough time with all the class 4 stuff. I've heard it gets pretty sketch. Lone Peak gave me a taste and I liked it, so I can't say never.

[Dantheman]

My #1 piece of advice on R2R2R: take it super easy on the descents.

I did not and paid for it hard. The upside down mountain aspect is no joke. It's hard to do because the descents are amazing and you're doing them on fresh legs. It's so easy to get sucked into a pace that's too fast, and the next thing you know you're staring down a 5,500 foot climb on thrashed quads.

[phatty]

Gearing up for The Enchantments later this week, but did a 25mi, 7500ft day in Olympic National Park last week on the High Divide/7 Lakes Basin loop. Absolutely epic and lots of great runable trail. Was with a buddy who's done UTMB, Western States, Badwater, you name it. He's no longer doing big races after he got a DNF at Hardrock 100 this year. Had lots of great stories. Tough to beat a long day in the mountains. Legs felt great the next day, so feeling good to close out the mountain running season.

Photo uploads aren't working so I'll try to get some more posted soon



Phot

[I've seen black diamonds!]

My kid has been training pretty darn hard, and won his first race of the season. The 2nd pace finisher was 59 seconds back and two years older. He has had a couple age group wins, but this was his first time finishing ahead of everyone else. Next week's race should be tougher.

[PeachesNCream]

Here’s a stupid easy, cheap, and healthy homemade gel packs that I’ve been enjoying.

-Plastic wrap
-Spoonful of honey in the middle of the plastic wrap
-Sea salt
-bring 4 corners together and twist
-tie off with a rubber band
- when ready to use, bite a little hole into it and enjoy

I’m sure it’s not the perfect type of sugar type or ratio, but for this middle of the pack runner, it works.


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[PeachesNCream]

Gearing up for The Enchantments later this week, but did a 25mi, 7500ft day in Olympic National Park last week on the High Divide/7 Lakes Basin loop. Absolutely epic and lots of great runable trail. Was with a buddy who's done UTMB, Western States, Badwater, you name it. He's no longer doing big races after he got a DNF at Hardrock 100 this year. Had lots of great stories. Tough to beat a long day in the mountains. Legs felt great the next day, so feeling good to close out the mountain running season.

Photo uploads aren't working so I'll try to get some more posted soon



Phot

I’ve always wanted to spend more time in the olympics. Glad to hear people are getting out there. Here’s a pic to help the enchantments stoke - halfway up Asguard


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[MultiVerse]

Last Saturday ultrarunner Tara Dower destroyed the Appalachian Trail speed record by 13 hours. She completed the 2,193-mile run from north to south in 40 days and 18 hours. She's one of only ten people to do it in under 50 days. Hers is the fastest time for any man or any woman in any direction.

[OldLarry]

I don’t toot my own horn very often, but if any of you guys know Like the Wind mag I have a short story featured in the latest issue (oh and how are you guys?! Been a lil busy so sorry for the lack of participation)


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[OldLarry]

I don’t toot my own horn very often, but if any of you guys know Like the Wind mag I have a short story featured in the latest issue (oh and how are you guys?! Been a lil busy so sorry for the lack of participation)


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It’s really a print only thing a la skiers/surfer’s journal so trying to post pic but failing, as is my wont . Title is “Gus of Waveny “. Great rag-


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[Dantheman]

Last Saturday ultrarunner Tara Dower destroyed the Appalachian Trail speed record by 13 hours. She completed the 2,193-mile run from north to south in 40 days and 18 hours. She's one of only ten people to do it in under 50 days. Hers is the fastest time for any man or any woman in any direction.

Completely absurd. 54 hard ass miles every day for 41 days straight.

[phatty]

I don’t toot my own horn very often, but if any of you guys know Like the Wind mag I have a short story featured in the latest issue (oh and how are you guys?! Been a lil busy so sorry for the lack of participation)


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Glad to see you back and don't be a stranger!

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[phatty]

Last Saturday ultrarunner Tara Dower destroyed the Appalachian Trail speed record by 13 hours. She completed the 2,193-mile run from north to south in 40 days and 18 hours. She's one of only ten people to do it in under 50 days. Hers is the fastest time for any man or any woman in any direction.

Absolutely absurd. I have no idea how you get to that point. I think I could do 35ish miles and have done 20+ for 4 days in a row but no clue how someone does what she did. Her crew must have been amazing!

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[phatty]

Finally got a few pics from my Olympics outing last week to upload. They don't really do it justice. My Enchantments outing is postponed until next week due to cold temps (won't break 40* this weekend) but got something else planned for Friday that should be pretty cool.

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[stapes]

My kid has been training pretty darn hard, and won his first race of the season. The 2nd pace finisher was 59 seconds back and two years older. He has had a couple age group wins, but this was his first time finishing ahead of everyone else. Next week's race should be tougher.

Looks like a natural! That’s awesome. Is that through his school?

Nice pics phatty! Beautiful.

The Dude! CB is looking nice this weekend. Hope you’re feeling good. Enjoy it!

[OldLarry]

Finally got a few pics from my Olympics outing last week to upload. They don't really do it justice. My Enchantments outing is postponed until next week due to cold temps (won't break 40* this weekend) but got something else planned for Friday that should be pretty cool.

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Holy cow these are great! Congratulations to your spawn!


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[topwater]

Absolutely absurd. I have no idea how you get to that point. I think I could do 35ish miles and have done 20+ for 4 days in a row but no clue how someone does what she did. Her crew must have been amazing!

Got a chance to pace her for 30 odd miles over 2 days and her crew was a well oiled machine that I'm sure only improved as they moved south. It was amazing watching her turn it around from one day to the next. A masterclass in endurance and pushing through the suffering. Learned a ton and I believe it helped my headspace finishing my first 100 miler about a month later.

[topwater]

Absolutely absurd. I have no idea how you get to that point. I think I could do 35ish miles and have done 20+ for 4 days in a row but no clue how someone does what she did. Her crew must have been amazing!

Got a chance to pace Tara for 30 odd miles over 2 days and her crew was a well oiled machine that I'm sure only improved as they moved south. It was amazing watching her turn it around from one day to the next. A masterclass in endurance and pushing through the suffering. Learned a ton and I believe it helped my headspace finishing my first 100 miler about a month later.