Western States Waitlist Woes

You've struggled. You've raced the qualifiers. You've hoarded those tickets. You've waited YEARS to hear your name get called during that live lottery drawing in Auburn.

Those fateful 300 names get called and yet again, you're not one of them. Womp womp! Western States clearly doesn't want any of my 64 tickets.

There's still the waitlist though!

75 more chances to redeem yourself!

You hear your name! Wahoo! Glorious joy and thanking the heavens begins 🙏🏼 Glasses clink 🥂 Friends are ecstatic and lining up to pace and/or crew.

What spot? Number #52 on the waitlist.

Is that good? It's good right?! Sure, you'll be good...

While there is a certain satisfaction knowing you're on the waitlist for one of the most iconic races in the world, there is also the reality of where you fall on that waitlist. Everyone points out that 2 years ago, all 75 people on the waitlist got entry into the race. This is an anomaly to be sure but it gives one hope right?

After the lottery is over and the pats on the back have calmed down, you begin your daily (mildly-obsessive) routine of watching and refreshing the waitlist page.

For whatever reason, you expect athletes to drop like flies once the horror, logistics and money-pit-of-a-race it is sinks in. But watching the waitlist get updated is like watching paint dry or grass grow.

Excruciating.

You might think this happens quickly in the weeks or months following the lottery but you'd be wrong (see graph below). Presently, there are only 13 people that have been removed/entered into the race for 2024.

Historically speaking (yes, I'm the nerd who created this Excel graph) you can see that April through June are when a majority of people figure out they're not ready for the big dance.

Waitlist changes per month

Cumulative drops by month

So what's it all mean?

Starting with the basics - the average number of people coming off the waitlist is 60 if you average back to 2017. Good news when you're #52.

That's really where the good news ends and the BS begins. You're essentially straddling the fence of being in or out of Western States. Meaning, you have to be prepared for both racing Western or not (which means you still need a qualifying run).

Preparing to run Western States

1. I've put money down on lodging in both Olympic Valley and Auburn (partial refund policy)
2. I'll have to drive or fly in California (partially refundable)
3. I have to convince crew and pacers to be on 'standby' for traveling to the race

Preparing to Qualify (Again)

1. I have already paid for a qualifying race (non-refundable)
2. I'll have to drive/fly to the race (partially refundable)
3. I'll have to find/book housing for this race (partially refundable)

Bottom-line, being on the WSER waitlist means you're throwing away money one way or another.

"Oh, that's gonna hurt. Maybe I shouldn't do it"? said no ultra-runner EVER 😂

Current State

As of the 15th of April, there are still 38 souls in front of me (e.g., 13 people have come off the waitlist). It feels more like it's going to happen than before so I've really started to pick up the training and get serious.

I really hope it's my time for the big dance.

Grand to Grand...Choices

It's the holiday season and I've been inundated with other priorities so this article has taken much longer to write than I'd hoped. With the holidays inching closer now, the work scene has slowed enough to jot some things down before another year comes and goes (like my memory these days!). I also started putting together a 2023 G2G scrapbook and it got my creative juices flowing again.

I think it will be a long time before I forget about this experience - the people, places and sheer passion you draw on as a participant. There are times when I wish I hadn't waited so long to register for this race but honestly, my timing was perfect. I could not have imagined a better experience both in my training, gear and race choices.

My goal with this post is to share some choices I made for my 2023 G2G experience. None of them will make-or-break your time on course - hell, you might not even known there were decisions to be made in some of these categories! If nothing else, they'll give you some things to think about in the overall scheme of how you plan to tackle the race. Given this was my first self-supported stage race, I resolved to only control what I could and have a flexible mind-set to problem-solve anything else that might come up.

Training

TOF = 5 hours

The primary focus should be time on feet (TOF). You can see my Strava posts for the final 3-day training block before G2G.

The secondary thing to focus on during training is to use as much actual race gear as you can. This includes the exact shirt, shorts, socks, shoes, pack (including weight!), water bottles and most importantly race-day food.

Bonus points if you're able to camp out during these training blocks. I routinely camped while training to ensure I could navigate all my camping-specific gear, camp food, recovery drinks and clothing choices just like you'll have to do at G2G.

I cover these and many other training topics during my Grand to Grand podcast. Check it out here.

TOF = 7 hours

TOF = 7 hours

Electronics

I'm sure there's room for debate here but I made the decision early on not to bring any electronics at all. No phone, no Garmin - nothing. My reasoning included:

• I truly wanted to be disconnected for the week
• I did not want the extra weight
• Any device would require charging, i.e. more weight
• I did not want to deal with electronics and sand
• My pack did not have a convenient place to store a phone
• I wanted to focus on a successful race, not selfies
• My pictures never quite capture the grandeur of the moment

I paid for the photo package offered by the race and I would 100% do it again. Anastasia Wilde was our photographer and took some amazing shots of both the race and me.

 

Sleep pad

Bottom-line, use what works for you. While I don't have an accordion-style sleeping pad, I've captured some pros and cons based on my own usage of an inflatable pad (Therma-a-rest Neoair Uberlite) and what I witnessed/spoke about with my tent-mates (who all had foam pads).

	Pros	Cons
Foam pad	Puncture-resistant Lower price Quick setup/breakdown time Used on ground and tent	Bulky, carried on pack (snags on trees) Decreased comfort? Lower insulation (R-value)
Inflatable	Increased comfort? Higher insulation (R-value) Smaller footprint Fits in pack	Higher price Possible punctures (patch kit required) Longer setup/breakdown time Noisier

 

Despite having the Gossamer Gear thinlite pad underneath my inflatable sleeping pad, there were days where the tent was filled with stickers from the Russian thistle. I was afraid of a puncture. I compensated by putting my inflatable sleeping pad inside my sleeping bag to prevent punctures.

Sleep is super-important in your recovery at G2G so whatever you choose, make sure it's the right thing for you. I'm a side-sleeper as well so something inflatable is a must for me. Also consider where you'll be finishing each day. Does an easy deployment take precedent over comfort? Personally, it was worth an extra 3 minutes to blow up my pad each day and only took 3-5 minutes each morning to deflate, rollup and pack away.

As you can see, I had a very streamlined pack without anything strapped to the outside.

Food

This has to be one of the THE most important categories to think about when it comes to your G2G adventure. Similar to what I tell the athletes I coach, there is no silver bullet. Do what works for you and don't be swayed but what others are doing. Having said that however, YOU MUST TRY THEM to know what does or doesn't work for you. Numerous other athletes were genuinely excited about the prospect of a particular meal each night but were ultimately revolted by the smell and/or taste of it because they had never tried it prior to the race.

My goal here is to offer up some thoughts on handling food during the race and not sway you with certain products (except one). This includes both real food, racing food and a couple topics in between.

Breakfast, Dinner and Recovery Calories

Real chicken and biscuits

Ensure you have a variety of meals available to you. Alternate flavors and textures whenever possible. It's very easy to get fatigued over the same bar, oatmeal or spaghetti dinner if you have it every day. Also consider bringing recovery (liquid) calories on top of dinner calories. It's easy to argue that recovery drinks don't help a ton but it is important that you continue drinking fluids once you get back to camp. This forcing function helps reduce the number of meals you need to pack per day and ensures you're staying hydrated.

My only food recommendation: Pinnacle Foods

In all my searching, this Montana-based company produces small-batch freeze-dried meals that (1) are the highest calorie-per-ounce I've found (nearly 150 cal/ounce), (2) have vegetarian and meat options, (3) are single serving and (4) have ingredients you can pronounce.

Everyone in Tent 5 was envious of my meal selection each night 🤤 Especially the Thai Green Chili Curry.

Vacuum packing

I chose to vacuum-seal all my primary meals to save both on space and weight. You save approximately 2 ounces per meal when vacuum-packing and gain more space in your pack. It's extra work but can save you up to a pound in food weight!

Note: Vacuum-sealed food is dense and hurts when rubbing on your back for nearly 7 hours. Placement in your pack is critical!

You may need to crush down your dehydrated food to vacuum pack it

Meal Preparation

I saved one of the Pinnacle retort/food bags and reused it each night for my freeze-dried meals. I would cut my vacuum-packed meal open, dump it in the retort bag, add hot water (measured using my Sea to Summit x-series silicone cup). After accounting for the altitude, most of my meals were perfectly cooked/heated...which was far better than most.

If you're considering using Ziplock bags or the ultra-light foldable bowls...honestly, don't. The last thing you want is to get into camp after 7-10 hours on your feet and have a shitty meal of crunchy pasta or rice that somewhat tastes like chili or chicken teriyaki.

High-quality well-prepared meals not only keep your belly full but there is something mentally satisfying when the food is savory, delicious and hot!!

Trail food vs. Racing Food

Early in my training, I assumed an adventure like this called for "trail food". I was relying on nut butters, trail mix, bars and anything else that was calorically dense. However, a month out I came to the conclusion that I could not sustain these types of food throughout a long day or running/hiking. Even on my longest training days I was moving at 14-15 miles per hour and choking down dry, dense and salty foods was just not working for me.

I won't discourage anyone from bring "trail food" but I would emphasis racing food more...gels, chews and anything else you would normally use in a race. But then again, use what works for you. By day 2, I had figured out that trail food was best consumed in the morning hours before the heat and dehydration started to set in. Beyond that, race food and liquid calories were the clear winners for me.

Here's how I would structure my calories next time:

Morning - trail food (nuts, bars, oatmeal)

Afternoon - race food (gels, chews, liquid calories)

Evening - liquid calories (BCAA's, Tailwind recovery)

 

Water Bottles

It's undeniable that most stage racing packs (and runners) lean toward the typical bottle with the extended straw and bite-style tip. I purchased numerous versions of these including the Race The Planet and Raidlight bottles. They are quality products but I chose NOT to use them for G2G for 3 reasons that I discovered during my training:

1. They have a release valve on top that makes mixing recovery drinks a huge mess
2. It is virtually impossible to squirt water onto yourself (for cooling purposes)
3. The SIS bottle is nearly 900 mL (more than enough to meet minimum requirement)

Staying cool is paramount for desert races and one of those methods is to use your allotment of water to squirt on yourself (neck, arm sleeves, buff, etc). 

Use this 👍🏽

Not This 👎🏽

Poles

This is 100% personal preference. I trained with poles (both uphill and downhill) and distinctly remember a quote from one of the G2G Zoom calls..."Days 1-3 I carried my poles but on days 4-7, my poles carried me"

I don't regret bringing or using my poles.

Pack

Again, personal preference here but from another G2G Zoom call quote, "make sure you love your pack". I started with the Raidlight Ultralight trail running vest but after a few training runs, I could tell it wasn't right for me. I switched to the USWE Hajker Adventure Daypack about a month before the race and did not regret it at all. The unique x-style chest harness and waist belt were exactly the right fit and helped prevent any bouncing (which limits the amount of chaffing).

The x-style straps of the Hajker pack made bib placement a bit tricky

Taping

I never taped my body (shoulders) while training and ended up regretting getting my shoulders taped pre-race. It ended up chaffing my chest and causing blisters. During the race, I was mindful of anywhere that was rubbing and would stop to tape them but only as necessary. Definitely bring tape and have it handy at all times.

Clothing

As an avid camper and through-hiker, I'm used to relying on a single set of clothes for multi-day trips. Clothes add weight. In my opinion, having (1) a set of running clothes and (2) a set of camp clothes is the best approach to G2G. I brought a small bottle of camp soap to wash my running clothes daily but sometimes this isn't always possible depending on what time you finish. There was one morning I had to slip on wet shorts because they did not have enough time to dry.

Running clothes

Camp clothes

OTC Medications

Admittedly, I brought a small pharmacy with me. I was less concerned about the day-to-day aches and pains of the miles but rather the post-run issues I tend to experience. I personally have a hard time sleeping after 5-7 hours on my feet AND I get congested. Consult your doctor when it comes to NSAID's and Ibuprofen but for me, the key OTC medications were a decongestant and a sleep aid (everyone will have a snoring tent-mate!)

Foot Care

If there is one thing the race directors and past participants pound into your head it's foot care. Do not underestimate the amount of sand you'll be dealing with at G2G! The dunes are one thing but generally speaking, nearly every stage has sand to navigate.

I've trained and raced with toe socks for nearly 20 years and literally am that guy who never gets blisters. I chose not to wear gaiters for the race except for the long stage - even then, I did not put them on until CP6 (right before the dunes). At the finish line I had a minor blister on my heal and pinky toe because of all the hiking and unevenness of the sandy terrain.

(Why no gaiters? For starters, I don't train with them - never have. Second, I believe that gaiters actually hold moisture in the shoe which creates the ideal environment for developing blisters, not preventing them!)

I chose to bring 3 pairs of toe socks (vacuum-packed!) for the race. I knew I would need to re-use a couple during the week but again, quite easy with the camp soap. I also brought small expandable camp wipes to ensure my feet were clean each night before getting into my sleeping bag.

Heat

Don't underestimate the heat in the high desert! Even this kid from Phoenix who is used to training in 110+ F had a hard time being pounded by the high desert sun on the first couple of days.

I recommend a Buff (around the neck) and cooling sleeves. They will keep you warm in the morning and then you can get them wet in the afternoon to keep you cool. The volunteers are great at spritzing you with a water bottle but that evaporates 3 minutes after you leave the check point.

I also recommend calf sleeves (compression is optional). The over-growth of Russian Thistle between a number of checkpoint tore my shins to a bloody pulp. Also handy for navigating through all the overgrowth areas. They also double as clothing you can get wet to help you stay cool. Not to mention the really cool tan lines they'll produce by the end of the race 😂 lol

(Funny G2G story: By day 2 the high-desert heat had fried my legs pretty good. No amount of sun block would help so I re-purposed my cooling arm sleeves and turned them into protective leg sleeves! Additionally, they helped a TON in those over-growth areas.)

Final Thoughts

Generally speaking, all of these topics can be considered individually when it comes to participating in Grand to Grand but I would also suggest you look at the macro picture as well. It will help guide which of these topics will be more or less important to you depending on how you want (think) your race will go.

Hanging at the G2G cafe

For example:

1. What is your estimated 50k finish time?
• A 7-hour finish means it's still light (hot) out
• Less time, less calories
• No headlamp needed
• Time to wash/dry clothes
• Time to clean your feet
• Time to set up sleep pad/bag
• Time to eat
• Medical tent access
• A 13-hour finish means it's dusk (cooler)
• More time, more calories
• Headlamp, additional batteries/charger?
• Need warmer clothing more accessible
• Limited medical tent access
2. How well do you tolerate 7-10 hours in the heat/desert?
• Do you have an electrolyte strategy (salt tabs v. drinks v. salty food)?
• Do you need a variety of calories and textures (bars v. gels v. liquids)?
• What sun protection do you need (sunblock, clothing)?

I am also a big fan of checklists.

First, for the end of the stage. Take the final :30/:60 minutes before you finish each stage and assess the top 3 things you need to take care of once you cross the finish line for the day. Once all the cheering dies down, just do those things without hesitation. Otherwise, you'll sit down (crash) in the tent and not want to get back up!

Secondly, make that checklist for the top 3 things you need to do in preparation for the next stage. Do those things either before you go to bed or before packing up in the morning. Otherwise, your groggy and fatigued mental state will go on cruise control and you'll forget something. These things have a tendency to pile up over time and create bigger issues later in the race.

7 OA, 1 AG (50-59)

Hopefully between this blog and the amazing G2G podcasts being published from other race veterans you'll have no problem making great choices and figuring how your Grand to Grand adventure is going to play out.

Best of luck and stay safe out there!

(Maybe, just maybe, I'll see you out there in 2024) 😉

The Final (G2G) Countdown

We're leavin' together

But still it's farewell

And maybe we'll come back

To Earth, who can tell?

I guess there is no one to blame

We're leaving ground (leaving ground)

Will things ever be the same again?

IYKYK

(the title of this clever blog post went down a severe rabbit hole and the lyrics seemed highly appropriate)

How Things Started

Most folks my age are happy if they don't crack like a glow stick when they get out of bed but my 50th this past January seemed to light a fire in me. Maybe it was to prove to myself that I wasn't actually old. Or maybe it was to embrace this new 'season' of life knowing that I'd have more free time (kids graduating, wife's new job, etc). The pandemic had allowed me to do more exploring, camping and backpacking than ever before and honestly, it feeds all my personality traits - organization, planning and communing with nature both gives me purpose and prevents me from being a complete asshat (ahem, feeds my soul!). lol

Training

I signed up for Grand 2 Grand knowing that it would combine my loves of running, hiking, backpacking and being outdoors. Yes, it would be one of the hardest things I've ever done and something in that 'completely new' category of life experiences. I was looking forward to the meticulous planning, strategic gear purchases and of course all the testing and real-world usage prior to the race.

I also came to grips with the fact that I'd be training through the summer AGAIN for a Fall race. This always sucks but I decided that taking my training up north during the heat would kill 2 birds with 1 stone. It would allow me to train in cooler weather and test out more of my gear over longer weekends.

Life-ing

The past year has not been what I would call my best 'season' as an adult. We're not talking about committing heinous crimes or anything but most of us know when we have fallen outside the bounds of what we consider our ideal (or authentic) self. I think it started with work and not feeling (a) appreciated (b) valued and (c) inspired. That daily tailspin really started to impact my mental health and often resulted in drinking more than I should...EVERY. DAY. I could feel myself pulling back from group activities, social situations and other friendly invitations. I could tell that I was being an asshole to my family. Snappy. Terse. Moody.

Numerous other stressful things were going on at this same time as well. Preparing our oldest to move out for college. Finalizing a 4-month remodel. Installing new carpet. Oh, poor us right?! First-world problems to be sure but wrapping all these things together brought me to a place where my best self had left the building. My wife tagged it as 'man-o-pause' 😃 I'd like to think of it as just a new season.

Breakdown? No, Breakthrough

As a coach, I typically tell my athletes that your mental strength (and state) accounts for more of your success when it comes to any endurance event. To be honest, I'm not even sure when the breakthrough came but there was a clear realization that if I was going to be successful at this 7-day stage race (Grand 2 Grand) at the end of September then I needed to be firing on all cylinders, physically and mentally.

In a way, I used the race as an excuse to implement these changes in my life knowing they would (primarily) help me with my (physical) training but also my mental training/health.

Let's just say, I'm glad I did.

How It's Going

Get Your Head Correct

I still have a hard time saying the word, but I've been going to therapy now for about 5 months. I prefer the word counselling but it all amounts to the same thing...someone to talk to. The social stigma around men sharing their feelings and personal hardships is not wildly accepted (even after that stupid pandemic) but having someone validate your concerns, thoughts and feelings has been super-helpful in this transition back to my best self. I get to unpack a ton of stuff that goes through my head but is never really verbalized to anyone.

Just remember: Everyone is dealing with their own shit whether they show it or not.

Healthy Heart

Despite my ability to run for hours, I had discovered that my health was not as great as I thought it could/should be. A recent physical told me (1) my bad cholesterol (LDL) was high and (2) I was borderline anemic.

This medical information combined with the general acknowledgement alcohol had been playing in my daily life, I decided to take on the 75 Hard Challenge. But (and it's a big butt), I adapted it to be more of a lifestyle than an absolute black or white challenge. I called it 75 Hard-ish. Sounds like bullshit...what does that even mean?! lol

75 Hard Rule ------> 75 Hard-ish Rule

1. Pick a diet --------> Intermittently fasting (17 hours), low-carb lunch and normal dinners
2. Gallon of water --------> no change (this is actually harder than it sounds!)
3. Work out twice a day, 45 min each, once outside ------> 1.5 hours a day total (outside, in the AZ summer?! F-that!)
4. No alcohol -------> totally, but N/A beers and zero-spirits allowed
5. Read 10 pages a day -------> read or journal for 15 minutes a day
6. Daily progress photo -------> weekly progress photo

There's no "starting over" with my program. Just make the commitment and do the best you can for those 75 days. I planned the program so that it would end on race day. It's not really surprising that sticking to this program vastly improved my running and recovery. I could write another blog on this program and the benefits...we'll see.

July 2023

September 2023

Race Day Is Here

I am about 2 hours from checking into the race and have never felt more prepared for a race in my life. I'm still reflecting on both the physical and mental gains I've made over the last 75 days. Admittedly, I was scared to break the cycle of recreational alcohol - which is one of the clear reasons I needed to take the leap. It's not as hard as I expected and the benefits have spanned my life physically, mentally and biologically (e.g., my health)

Yes. I dropped about 15 pounds.

Yes, I am less moody.

Yes, I have better outlook at work and home.

Yes, my physical health (indicators) have improved.

Yes, my mental health has greatly improved.

Yes, I like unraveling various topics with my therapist.

Yes, I like how I feel without alcohol.

I realize this is less about the race itself but honestly, this milestone has been largely symbolic and more of a target to take back my authentic self and accept this new 'season' of my life with integrity and pride. I'm anxious to toe the line in a couple days and get these miles underway. Truthfully, I'm tired of stressing about the preparations and am looking forward to a celebratory beer at the finish line! 🍻

What Comes Next?

This has been a recurring theme with my therapist and after a number of conversations, I have some ideas but nothing really solid. Here are a few things I'm sifting through:

1. I'd like to enjoy some time with my wife on the weekends
2. I'd like to enjoy some time off from training
3. I'd like to enjoy the outdoors recreationally this Fall/Winter season
4. I'd like to continue to explore my relationship with alcohol
5. I'd like to set some additional endurance goals for 2024

I have 7 days with no technology or electronics to think about all these things. Hopefully, I'll receive total enlightenment on my Grand 2 Grand "walkabout" 🤩 LOL

See you in a week. Stay safe out there!

Grand 2 Grand Training/Gear Update

The Grand 2 Grand Ultra is one of those races that appeals to my sense of order and organization so I've been obsessing over what gear I'll be using ever since I signed up back in February. Additionally, the type and volume of training is historically quite different than my training plans of the past. I figured I'd capture some of it in case others are looking for insight or comparisons to what/how they're doing with their preparations.

Disclaimer - though I've done many multi-day hiking/camping trips and ultra-marathons, this is my first REAL self-supported stage race of any kind. I'd like to think I have the experience to plan for the basics but there are a couple blind spots that I'll talk about later. So basically, don't take any of this as gospel! I'm only sharing for the sake of sharing 😎

FWIW - none of the links below are affiliate links. Just sharing where I bought everything.

Training Summary

Philosophy

It's pretty simple.

1. Time on feet

2. Hike 75% and run/jog 25%

I am formally doing back-to-back training days on Saturday and Sunday with a few lower-mileage walks during the week. Now that it's hot as balls here in Arizona, my weekends include a 10-15 mile workout on Saturday and then a longer workout 20-30 miles somewhere farther north (where the temps are cooler).

In the coming weeks, I'll be heading up to the Grand Canyon, Flagstaff and other places up north not only to beat the heat but to leverage both my pack, gear, clothing and food I intend to take for G2G. This includes long back-to-back workouts and relying only on what I expect to bring both for during the workout and after.

These weekend workouts are typically structured so that Saturday miles are at lower elevations but longer miles whereas Sunday's are typically shorter miles but at elevation (6000-9000 ft) with significant amounts of climbing (3000-5000 ft of climbing).

Gear

I realize this term is fairly general but in this case, it means non-food items that you would take in your pack. This includes the (primary) items Grand 2 Grand has on the required and recommended gear list.

Philosophy

Prior to signing up, I had invested in a fair amount of ultra-light articles for my everyday use (praise that REI rebate!) so I did not have to invest a lot to meet the gear list. The places where I did invest, I made sure that it was something I would use for future everyday camping/hiking trips. Generally, I went as light as I could afford but in some cases, ultra-light make make the item impractical. You'll find some examples of this in the 'Rejected' section.

Approved

The list below have been used and vetted extensively and are confirmed parts of my pack.

Required Gear	Selection
Backpack	Raidlight Ultralight 24L Trail Running Vest
Sleeping bag	REI Magma 30 (regular)
Sleeping pad	Therm-a-Rest NeoAir UberLite (regular)
Down jacket	Feathered Friends Eos Down Jacket
Headlamps	Petzl Tikka Core
Red flasher(s)	StupidBright tail lights
Water container(s)	Racing The Planet Running Bottle (2)
Shoes	Hoka Speedgoats
Socks	Injinji ultra run mini-crew / ultra run crew

Testing

The following are still items I have either not tested or remain undecided about including in my pack.

Gear	Selection
Poles	Black Diamond Distance Carbon Z (110 cm)
Gaiters	Awksports gaiters
Toothpaste tablets	Tooth Tabs by Unpaste
Powdered soap	Summit Suds powdered soap
Camp sandals	Xero Shoes Aqua Cloud Sandals
Ear plugs	Matador travel earplug kit
Mug/cup	Sea to Summit X-series (16 oz)
Dry bags / compression sacks	Bonfus stuff sacks Bonfus dry bags Hyperlite stuff sacks Boxy bags by Pond's Edge

Rejected

The following items I've tested and decided not to use. I've tried to include insight to the item I replaced it with for perspective. I'm sure this will grow over the next 2.5 months.

Gear	Original Selection	Replaced With
Toothbrush	Ultralight toothbrush	Aurelle TOOB Brush

Nutrition

Philosophy

I have a detailed spreadsheet of food, calories and weight that helps me find the best calorie-to-weight ratio possible. The only problem here is that meeting the daily weight limit (1.1 lbs) means I'll generally will exceed the caloric minimums that are in place for the race (by quite a bit) - resulting in carrying more calories than I need for the duration of the race.

Additionally, I am fat-adapted when it comes to racing ultra-marathons so the idea of hiking and running at a slower pace means...well, I'm not sure what it means yet. See Blind Spot section below for more details here.

Here are some examples of high calorie-to-weight foods that I'll be bringing.

Food	Weight*	Calories	Cal/Ounce
Pinnacle foods (dinner, single serving, tuscan chx)	4.5 oz	850	189
Ultrafat almond butter	1.25 oz	247	198
Packaroons	1 oz	170	170
ProBar	3 oz	400	133
Sesame snaps	1.05 oz	160	152

*packaged. I plan to re-package and vacuum-pack larger portions to reduce weight

Blind Spots

Foot care

I really am that guy that 'never gets blisters'. I call this out because in all the lead-in calls for this race, the medical director and RD's consistently say, "don't be that guy that says...I never get blisters!" I've used Injinji toe socks for my entire running career (20+ years) and can probably count the number of blisters I've gotten on one hand.

On the recommendation of the RD's I went out and bought Fixing Your Feet. Apparently the Bible when it comes to this stuff but honestly, I'm just going to be buying a bunch of stuff and throwing it in a bag. I don't have much experience fixing my feet because nothing ever happens to my feet!

I'm not trying to will away any issues because I know there will be sand. This can be a game changer. I also never use gaiters either. I've read mixed reviews on races like this and how the fully enclosed gaiters may actually be the cause of blisters given all the moisture they keep from escaping.

Nutrition

As a fat-adapted athlete, I can typically get through endurance events (even training) with about 50%-60% fewer calories than most traditional athletes who rely on carbs and sugars. However, my previous experience with doing multi-day hikes is that fat adaptation only gets you so far when you're running/hiking 30+ miles a day. My theory is that my body will need more carbs and protein as the week progresses.

Here is a nutrition example from a recent training run/hike to highlight the point I'm trying to make.

Distance: 18 miles

Time on feet: ~4.5 hours

Calories burned: 2100

Calories consumed: 300 (3 VFuel gels @ 100 calories each)

I guess my blind spot here is figuring out how to best balance fat-adaption with longer, slower miles across multiple days. Previous experience tells me that longer days like G2G force the 'engine' to idle for more hours of the day. This translates to more calories throughout the days and nights so keeping a fat-focused nutrition plan may not be sustainable.

Closing

I am super-stoked to start putting all this together. Part of the fun is trying things out and seeing what works and what fails. The other headwind I face in the coming weeks is dealing with the unpredictability of the weather here in the Southwest. Most folks don't realize that monsoon season is just about to hit here in Arizona - so (typically) between the months of July through early October, we see a rise in humidity, combined with hot temps (110-115F / 43-46C) and late afternoon thunderstorms. It makes for some interesting training weekends and camping trips. Thanks goodness we just purchased a new treadmill!!

Happy training and stay safe out there!

Training smarter, not harder

I went into this post looking to write up a detailed blog for those folks interested in trying out Vespa. That was almost 2 months ago (so hard to find time to write!)🤦🏽‍♂️ While Vespa is a very critical part of my training, there are other things I'm doing that ensure I stay fit, healthy and mentally ready to take on new challenges. Now that I'm "over the hill" 😝 in this new 50-59 age bracket, I have securely latched onto the idea that it's ok to train smarter, not harder.

Reflecting on 2022

Let's be real for a second. Since the pandemic, I have lost some passion for running. I still love being out in places where only my feet can take me but the grind of running every day is not appealing or healthy. As I've searched for things to replace that passion, I've discovered that new adventures, challenges and the unknown is really what makes me happy. Camping, hiking, off-roading, destination races...just being outdoors with like-minded people is how I charge my battery.

Anecdotally, I feel the best I've ever felt and engaged in WAY more types of activities than ever before. Ultra-marathons (Jangover 75k, Cuyamaca 100K), a multi-day hike through the Black Hills of South Dakota, and a century bike ride (for charity) are only some of the examples I've been able to accomplish on nothing more than a little planning and being "smart" with nutrition, training and sleep.

I guess you could say I have a newfound passion for variety. It is the spice of life (so I've heard) 😉

Long ago when I started running, the veterans would say, "Make sure to cross-train". As a snot-nosed kid, you're either invincible or don't know what that means. Well, now I do and let me be the first veteran to say to you, "Make sure to cross-train!" (and get off my lawn!) lol

Training

What if I told you I run 2 days a week for a 100k ultra-marathon? My younger-self wouldn't believe it either but that's been my MO for the last 3-4 years now.

Cuyamaca 100K (2018) ✅ - 16 hours 9 minutes

Waldo 100K (2021) ✅ - 15 hours 11 minutes

Cuyamaca 100K (2022) ✅ - 16 hours 15 minutes

Am I out to break records? Podium? No - I'm just looking for that WSER qualifier. Enough to gitt'er done and have some fun!

It's not as though I'm sitting on the couch eating ice cream the other 5 days of the week however. The rest of the week is filled with cycling, rowing, weight lifting, boxing and hiking. Again, there's that variety.

So what does that week look like?

Mon	Tues	Wed	Thur	Fri	Sat	Sun
- Easy spin - Stretch - Massage	- Row - HIIT workout	- Endurance spin	- Weights - Box - Row	- Recovery spin - Meditate - Yoga	- Long run	- Long run (plus vert)

I am currently ramping up miles using this same plan as I get ready for Zion 100k in mid-April. All of these things have been essential in helping not only keep my attention but free from injury and burn-out. The other beauty of this regiment is that I've left any periodicity behind. I do this week-over-week for 14-16 weeks instead of 3 weeks on, 1 week off/rest. There is ALWAYS enough active recovery during the week to prepare for the next weekend of long runs.

Nutrition

So let's talk about Vespa. I would not be able to get through those long weekend miles or recover without it. What's the big deal you might ask? Let's get a few fundamentals out of the way (keep reading or watch this 1-minute video). There is also a more detailed FAQ here.

What is Vespa? It's a naturally occurring catalyst that helps you body tap into your body's fat for fuel.

Do you use other gels with Vespa? Absolutely. The calories in Vespa are not meant to replace traditional gels or carbs. I typically take a Vespa (concentrate) every 2 hours and a gel every hour when training or racing.

How does Vespa provide energy? Gels provide energy via the sugars they contain (largely sucrose and/or fructose). Vespa tells the body to look for fat as the source of energy instead of carbs. Fat is a cleaner-burning naturally occurring fuel source.

What are the benefits of Vespa? The most prominent include: (1) Minimal lactic acid-related soreness, (2) fewer GI-related issues, (3) sharper mental acuity and (4) a consistent source of energy without the ups and downs (e.g., no bonking during the Arizona summers).

If it sounds like I'm "drinking the Kool-Aid", it's because I LITERALLY AM! The Vespa Kool-Aid! 🤪 I would not have applied to be an ambassador if I didn't believe in the benefits or experience them first-hand.

I think it helps that I practice intermittent fasting (I don't eat between 7 pm and 12 pm the next day - 17 hours). This doesn't happen overnight so do some reading if you think it's right for you. As you continue to work out and/or burn calories in a fasted state, the body has to adapt and find fuel wherever it can. I believe the physiological changes that accompany intermittent fasting helped me realize the benefits of Vespa while training but certainly there others who maintain a traditional diet and also see similar benefits.

Otherwise, I eat what I want throughout the day. No special diets - I'm not keto nor do I cut out certain food groups. I eat responsibly across all the food groups (beer is a food group right?!)

Some small nuggets I've learned while using Vespa

1. Gels that are dextrose-based (like VFuel) are easier to digest for me. My body gets very confused when I add sucrose or fructose.
2. You don't have to eat fat-heavy foods (like avocado or bacon) to experience the benefits of Vespa
3. Vespa does not eliminate the need for calories (but it DOES significantly reduce the total needed!)
4. Managing your electrolytes and hydration is critically important

Sleep & Supplements

If you're not getting 7-8 hours of sleep, you're doing your body (and mind) a disservice. I believe quality sleep is one of the best things you can do when training for endurance events. Your muscles, cells and mind depend heavily on the regeneration of red blood cells to keep you going.

I am definitely not interested in giving up my IPA's but also recognize that alcohol does have an impact on the quality of sleep you can achieve. Because of this, I try not to drink after 6 pm...but sometimes that first beer tastes so good you need another 😉

Aside from sleep, I've found value in taking vitamins and other supplements to keep my endurance and body feeling good. There is a list of the supplements I take but you-do-you...there are a ton of options and ultimately, it's your choice what you put in your body.

1. Multi-vitamin
2. Vitamin D-3
3. Flaxseed oil
4. Probiotic
5. Chondroitin-Glucosamine
6. OptygenHP (First Endurance)

Final Thoughts

Remember, there is no magic training formula that meets the needs of everyone. Your personal commitments, time and life circumstances will help guide you down a path that's comfortable for you. My objective here is just to provide insight to the things I do based on my life, needs and goals. Perhaps you can use some of these ideas for your own training. Best of luck with your own goals!

Be safe out there!

(if you're interested in trying Vespa, please use my referral link or 'RunRovertRun15' as the coupon code when you check out)