Training Supplement – December 17, 2016

I worked on getting my gear, nutrition, and hydration plans together for the San Diego 50 Miler!  I have concerns about whether my Garmin will last the entire race but my hydration pack should be fine.  I learned the hard way that I need to keep my smartphone in its case.

Clothing & Gear

Hydration packs.  The Camelbak Dart that I’ve been using for my long runs has a pocket on the front strap that’s perfect for a smartphone.  But, it’s a little snug so I took it out of the protective case.  I stopped at the bathroom at Fletcher’s Boathouse during a run and my phone fell to the ground and cracked!  I had to buy a new phone.  I immediately bought an Otterbox for my new Galaxy S8 and haven’t taken it out since.

GPS watches.  Garmin Forerunner 630.  After my Garmin showed a “Low Battery” warning during my run a couple of weeks ago (it had about a 70% charge before the run), I started to have doubts about whether my watch would last for 50 miles.  When I finished my 30 miler last weekend (after a full charge), my battery was at 35%.  I did some math and am guessing my Garmin might indeed die before the end of the race.

Runner’s World Box.  This month’s box was heavy on breakfast with a full-size box of cereal and pop-tarts.  I look forward to seeing if the Squirrel’s Nut Butter roll on spreads easier that the tin.

(My Complete Clothes & Gear Page.)

Nutrition & Hydration

Dehydration.  I tested the limits of my Camelbak Dart, which holds a liter and a half of fluids, during my 30 miler two weeks ago.  I drank freely and when I finished, had about 10-12 ounces of water in the bladder.  It’ll be warmer in San Diego, but I’m guessing I should only have to refill it once.  And, I should time it around the turn-around on the out-and-back course.

Workout Nutrition.  I’m also trying to dial in my nutrition.  I’ve been eating about 150-200 calories every 50 minutes during my longer runs.  I don’t think it’s quite enough.  According to my training book, Running Your First Ultra, our digestive system can process 200-400 calories an hour on the move.  I should be able to up my fueling a little bit without GI distress.

Electrolytes. SaltStick FastChews.  I took several of these during my 30 miler and avoided the “bonk” I had during my 28 miler.  Granted, it was a cooler day but I’m convinced they’ll help me get through my ultra-marathon.

Routes

Hazards.  “W&OD Trail to be Pre-Treated if Snow or Ice in the Forecast,” ArlNow.  The good news?  I read the W&OD Trail, which runs approximately 45 miles from south Arlington County to Purcellville, Virginia, will be pre-treated this winter!  It’ll be great having that option over the treadmill.

Construction.  “Carlin Springs Road Bridge to Close Friday for Demolition,” ArlNow.  The bad news?  One of the roads I frequent will be under construction for close to two years.  I run on George Mason Drive frequently.  It’s a great north-south artery in central Arlington County because there are fewer cars and intersections than options, like Glebe Road.  Due to a bridge demolition, the road and sidewalk may be subject to detours.

Media & Motivation

Music.  I’m putting together my San Diego 50 Miler Playlist.  I’m compiling a chronology of songs that I’ve loved over the years.  During the race, as the songs get more current, I’ll know I’m getting closer to finishing!

“Xanadu,” Olivia Newton-John.  This was my favorite song when I was a “tween”.  My best friend and I listened to it over and over and over…

(My “Songs of the Week” playlist on Spotify.)

News.  “Cheers! 100 Miles and a Couple of Beers Later, a World Record,” Runner’s World.  It’s unfathomable to me that a human can run 7:38 pace for 100 miles!  Camille Herron is an endurance machine.

“Our Man in Arlington – Profile of Desta Beriso Morkama,” Falls Church News-Press shared by ArlNow.  I was happy to read a profile of this year’s Marine Corps Marathon winner.  In addition to cheering for him at that race, I’ve seen him win or place at others and training around my neighborhood.

Magazines.  “Our Favorite Things,” UltraRunning Magazine, December 2017/January 2018.  (It’s unfortunate this article is under embargo given the holiday season.  There are some good gift ideas in it.)  I got a pebble in my sock running on the Capital Crescent Trail during one of my runs and I thought I should invest in some crew socks.  Based on the review, I decided to buy the Injinji Midweight Crew sock.  But, I haven’t had a chance to wear them, yet.

Podcasts.  “Harold,” This American Life.  This entertaining episode took my mind off the brutal rolling hills on Military Road two weeks ago.  I didn’t know much about Harold Washington, the first black mayor of Chicago, before tuning in.  I liked how the producers tied the past to the present.

Motivation. If you want to become the best runner you can be, start now. Don’t spend the rest of your life wondering if you can do it. – Priscilla Welch

Running 50 miles is a daunting task but I know now is the time if I ever want to do it.