I’m not big on writing a turn-by-turn recap of my races; honestly, I don’t see how people remember all those details! However, I will try to summarize my 2010 Western States.

For the past few years, I have been snake bit during 100 milers with stomach issues. I’ve run over 100 ultras and 20 plus 100 milers and recently, for some unknown reason, I can’t seem to avoid horrible stomach issues in 100’s after about 40 miles. I trained hard this year in preparation for WS, and I worked with a dietician (who is also an ultra runner) to try and avoid any major stomach issues. All the training runs and preparation races went well. With Western States approaching, I developed a plan that broke the race into thirds, adjusting my hydration/nutrition plan as the mileage increased.

The race started well. With all the snow in the high country, I decided to go out at a conservative pace and I took it very easy to Robinson Flats (located at mile 30). My plans called for:
an average of about 300 calories per hour (60/70grams of Carbs)
between 300-700mg of sodium per hour
20 to 50oz of fluids per hour depending on the heat

Just outside of Millers Defeat, I started having issues with my stomach. This continued to worsen through the canyons; I really couldn’t push the pace along this section and lost time especially on the climbs to Devil’s Thumb and Michigan Bluff. My crew did a great job trying to help me turn things around, and Francesca was even texting with our dietician looking for advice. Once I arrived at Foresthill, everything I ate or drank immediately made me nauseous. I spent extra time at Foresthill with my crew before heading down California Street, but nothing seemed to improve the situation. I had picked up my pacer, Alyssa Godesky at Foresthill. She did everything she could think of to help me as we proceeded down to the Rucky Chucky, but things only got worse. By now, everything that went in, came back out! By the time I arrived at Green Gate (mile 80), I hadn’t had any real sustenance for over 25 miles and had to call it a day.

So what happened? Because my stomach issues have been associated with dehydration in the past, I was topping off my bottles in between aid stations from the creeks along the course. This is a common practice at WS and since I’ve run the race twice before, I knew where all the good water sports were located. In hindsight, I think I was over drinking early in the race. Also, I had planned to get most of my sodium from my electrolyte drinks and avoid taking sodium capsules, because they seem to be too strong. I changed this strategy early (in the first 10 miles) by taking 1 to 2 S-caps per hour, because I was getting stitches along my sides in the high country. Mistakenly, I continued to drink the electrolyte drink and probably put too much sodium into my stomach.

So, what did I learn? As my running coach Scott Jurek pointed how, TRUST YOUR TRAINING and avoid making any major changes on race day. Well, onward to Leadville in August. This will be my 4th time running this terrific event and I’m really looking forward to the high mountains and the cool temperatures. Oh yes, and not seeing the contents of my stomach along the way!

Mike Walllenfels, President and co-founder of Mountain Hardwear left the company on Monday to become the CEO of Timbuk2.

Through our professional relationship with Mountain Hardwear, Francesca and I had the opportunity to have Mike on our radio show (Get Moving Charlottesville) and had a terrific interview.

Mike is a great guy and I know he will be missed at MHW. We wish Mike all the best and great success at www.timbuk2.com

gill

Pros and Cons of organic foods
The organic-food business is booming: About 70 percent of Americans buy organic food occasionally.
Why? We want natural food that’s better for us and for the environment. But buying organic can cost you — as much as 50 percent more — so read on to know when it’s worth it.

What is organic food, anyway?
Organic food must adhere to specific standards regulated by the United States Department of Agriculture (USDA). Crops are generally grown without synthetic pesticides, artificial fertilizers, irradiation, or biotechnology. Animals on organic farms eat organically grown feed, aren’t confined 100 percent of the time (as they sometimes are on conventional farms), and are raised without antibiotics or synthetic growth hormones.

Is organic food better for me?
Organic foods have higher nutritional value than conventional food.
In the absence of pesticides and fertilizers, plants boost their production of the phytochemicals (vitamins and antioxidants) that strengthen their resistance to bugs and weeds.
Pesticides have been linked to everything from headaches to cancer to birth defects — but the levels in conventional food are safe for most healthy adults. Even low-level pesticide exposure, however, can be significantly more toxic for fetuses and children for pregnant women.

Is buying organic better for the environment?
Organic farming reduces pollutants in groundwater and creates richer soil that aids plant growth while reducing erosion. It also decreases pesticides that can end up in your drinking glass.
Organic farming uses 50 percent less energy than conventional farming methods.
When is it worth the splurge?
If you can afford it, buy local and organic. Farmers’ markets carry reasonably priced locally grown organic and conventional food; to find one in your area, go to localharvest.org.
If you can’t always afford organic, do spend the extra money when it comes to the “dirty dozen”: peaches, strawberries, nectarines, apples, spinach, celery, pears, sweet bell peppers, cherries, potatoes, lettuce, and imported grapes. These fragile fruits and vegetables often require more pesticides to fight off bugs compared to hardier produce, such as asparagus and broccoli. Download a list of produce ranked by pesticide contamination at foodnews.org

Land-Lever-Lift!

Running is something the human body was designed for and wants to do. Good running technique is as simple as Land-Lever-Lift:

Land quietly in an athletic position with each footstrike under your hips.

Lever off the front of the lugs of your shoes.

Lift your knee (do not push off or pull back with the toes) to begin a new stride.

These techniques are used by the best runners in the world. As you work to improve your form, repeat the phrase to yourself, “Land, Lever, Lift. This will help your body remember the proper mechanics and you will become a more efficient, injury free runner.

What tips would you like to share? We want to hear from you!

Gill