Tuesday, November 18, 2014

Reader Question about Maffetone Method Training

Question: I came across your blog today while researching MAF training. Are you still using this method to train? I read about it a few months ago and just got my heart rate monitor for my birthday so I am just beginning. How long have you used the MAF method? Do you think it has been effective? I am running my first marathon in May 2015. My current plan is to use the heart rate training to buildup my aerobic base for 3-4 months then to begin incorporating intervals for speed. I am hoping that a book or other resource will help me identify better training principles. Any recommendations would be greatly appreciated. ~ Kristin
 
Thanks for your question, Kristin. I get lots of questions about MAF so I'd like to answer yours on this blog in order to share what I hope is helpful information with other readers.

It continues to feel strange to me to answer questions as I don't consider myself a running expert. I have dabbled in coaching over the years but I feel like there's still so much to learn. I guess I just don't consider myself enough of an expert to really helps others in a meaningful way. And yet I do think I know a few things about MAF (not as much as Lucho), so I'm glad to share my own story and help as best as I can.

I am a big believer in MAF, having taken it up as an official training practice in 2012. I don't have much time to read so much of what I've learned about MAF over the years has come via podcasts, websites and experimentation. I've heard great things about Dr. Maffetone's Big Book of Endurance, and you can also hear from the man himself via Endurance Planet (search for his past podcast interviews or click here). Anyway, depending on what kind of intensity you're going to bring to the marathon in May, about 95% of the effort will be aerobic. That means you really need to build a super strong aerobic base, which MAF can help you do. Use Dr. Maffetone's 180 Formula to determine your MAF range. Or, if you have the resources for it, get your zones tested so you know what heart rates correspond with which zones. Dr. Maffetone would always advocate personalized testing over his formula but, in the absence of personalized testing, his formula is usually pretty spot on. 
 
MAF does a few things for you. First, it helps you develop a very strong aerobic base, which you're going to need in the marathon or just about any endurance activity. Second, it helps you become an efficient fat burner (more on that below). And third, it helps you prevent injuries and over-training. Your body likes to use fat when in an aerobic state. As you develop aerobically, your body will also develop its fat burning--critical to endurance. When you're running at higher intensities (beyond MAF), your body will use more sugar for fuel. But in MAF your body is mostly burning fat. Even the leanest of athletes have 20,000-30,000 calories of fat ready to burn. And yet we have about 2,000 calories of sugar stored in our liver. It's far better to train your body to prefer to burn fat than sugar. That means you can run longer without "hitting the wall." The way to do that is through aerobic training (MAF) and diet (fewer carbs). I have a friend who's a MAF athlete and low-carb guy and ran a 2:50 at Boston taking in not a single gel. 
 
The great triathlete Mark Allen used MAF to win several Ironman World Championship races and also notch a 2:39 marathon split at Kona in 1989--a record that still stands. MAF works for those who are patient and use it at the right time(s) in their training. Patience is critical. It can mean you might have to walk hills at first to stay in your MAF zone. Do it. Be patient. It is so frustrating to see people abandon MAF because they're too proud to walk hills at first. Having to walk hills and run at a slow pace to stay within MAF means you're aerobically inefficient. MAF will make you super efficient IF you stick with it, check your pride at the door, and remain patient. In time, your MAF pace will get faster and faster and you'll be able to run those hills. When I'm in shape, I can average 6:30 pace over 5 miles on the track in a MAF test, losing maybe 1-2 seconds between mile 1 and mile 5. Not to stereotype, but women tend to be more patient than men. In that vein, I've seen MAF work well for women whereas guys get all prideful and abandon it because they want to run "fast." Then they blow up at races and wonder why. 

MAF is super important for base-building and easier days but you want to periodize your training. So, as the marathon gets closer, do some track intervals (staying aerobic, which means 1200s and stuff like that) to build your speed. Also--and this is critical--do tempo runs at about marathon pace or slightly faster. You want to get more and more comfortable at marathon pace. The tempo runs will build strength, helping you stay on pace in that last 10K when so many people's races fall apart. As far as periodizing your training, check out Brad Hudson's book, Run Faster. Renato Canova and Jack Daniels are also great resources. They all use different terms but basically they all agree on the MAF stage and periodized training. Again, it all depends on your goals. Also, check out Lucho's blog (link above) and enter MAF into the search box. You'll pull up tons of great content.
 
I cannot emphasize enough how important patience is with MAF. It is not long, slow distance, as some claim. People who dismiss MAF as LSD are ignorant when it comes to proper training. MAF will make you faster and more efficient. It'll help you build an aerobic fortress on rock, versus a fortress on sand as many runners today do because they lack patience and discipline. As Yiannis Kouros says, conquering endurance is about patience and then doing solid training.
  
You have the requisite 24-odd weeks to go through a proper training cycle to get ready for the marathon and kill it. Good luck!

Saturday, November 1, 2014

Talking Honestly About Ultrarunning

One thing we don't do enough of in ultrarunning is talk honestly about some issues facing the "sport." For the most part, the collective view is one of unicorns and rainbows. That's one reason why I really enjoy the Elevation Trail podcast. It's great to see Tim and Gary back, after a pretty long hiatus, with an awesome new podcast about "grilled cheese-gate" at the Arrowhead 135 race and other matters. In this latest show, Gary is truly in rare form, which is saying a lot.

While I sometimes disagree with what Tim and Gary say on their podcast and occasionally their takes even piss me off, Elevation Trail does a great job of stirring the pot and making you think--with lots of good humor interspersed. I have often looked at the "sport" with rose-colored glasses but in the past few months I've come to see that we have some issues in ultrarunning and it's great to see a few of us calling them out. If all you did was listen to the "mainstream" endurance-related podcast shows, you might find what Tim and Gary say to be a bit edgy.

Anyway, go to iTunes and download the new anti-establishment ET show or listen to it via the link above. I personally really enjoyed it, but maybe that's because I'm a bit disgruntled with the "sport" these days. So, if your head is in the clouds or deep in the sand, it's time to get real.

Parting shot: Pumped to make this top 100 list for best running blogs!

Wednesday, October 22, 2014

Reader Question on Volume vs. Quality and Training for a 100-Miler

Note to reader: Question edited for better clarity.

Hey Wyatt, I'm training for my first 100-miler in June and am curious about your thoughts on volume versus quality as I know you've experimented with both approaches. Do I need to run lots of miles or will quality with some long runs sprinkled in do the trick? - JL

Great question and one I get quite a bit, which is why I've decided to post this question and my answer. The short answer is, there's no one specific approach to training for a 100-miler that works for everyone. There are some tried-and-true elements of training for 100s, such as the long run, but by and large what you do beyond that comes down to what works for you and only you. And you need to tailor your training to the specific challenges of the race (mountains and hills v. flat, trail v. pavement, cold v. hot, altitude v. sea level, etc.). If you're training for Rocky Raccoon, there's not much need to hit the mountain trails. If you're training for Hardrock, you're not doing yourself any favors training on a sidewalk. You get the idea.

I know guys who have trained for and won 100-milers running 140 miles a week with a ton of quality (track intervals, tempos) sprinkled in. Mark Godale comes to mind. Back in his prime, the dude would crank out 5:20 mile repeats and killer tempos every week, all while doing doubles just about every day (an approach I took in 2008 and 2009 and it seemed to work for me). I know guys who have trained for and done well in 100s running half those miles. Lucho comes to mind, though know that Lucho built a huge base over a period of several years as a professional triathlete. And, though I don't know him personally, I have heard Bob Africa takes a less-is-more approach to big undertakings like Leadman.

I have done well in 100s after running 100-110 miles a week for weeks on end (Burning River 2007, Mohican 2008, Mohican 2009). I have run 100+ miles a week training for a 100 and not done well (Leadville 2010). I have tried lots of approaches over the years, rationalizing to myself why each should work, and experienced varying results. Lately, it's mostly been mediocrity. What I have ultimately come to realize for myself, based on trial and error, is that I thrive on volume. I need lots of mileage and tons of aerobic work, with some quality like tempos and hill repeats every so often (a few times a month) just to stimulate different systems. Big volume pays off for me especially in the latter miles of 100s. The best race I've had in a few years (Leadville Marathon 2013) I came into having mostly run in my aerobic zones, with some fast stuff here and there (mostly fast finishes), for the previous two months. The reason I didn't break 20 hours at Leadville in 2013, or come damn close to it, was that my stomach went south and my ankle was still jacked from an injury. But I am convinced that the aerobic stuff I did all summer had me in amazing shape when I lined up for that race.

Anyway, the key, I think, is to listen to your body and train as hard as you can without breaking yourself down. Getting to the starting line of a 100-miler healthy is half the battle. So, if you need it, take Monday off after running 40 miles over the weekend (just an example). Don't feel like you have to go out and grind through the mileage day in and day out even if you're feeling horrible--and definitely don't do fast stuff or go super long if you're feeling crappy (been there, done that and it's a road you don't want to go down, especially when you're old like I am). The key is to adapt to what you're doing with your training. Just remember that your body will tell you how it's responding and rest is how your body gets stronger. The gains come not when you're piling on the miles but when your eyes are closed and you're asleep. You run 30 miles and then the next day you rest/do light active recovery stuff so your body can recover and make gains from those 30 miles. The same goes with tempos, hills, intervals, etc.

As far as quality, I believe quality and volume are what make a great marathoner. I've long been skeptical of quality's helpfulness in training for 100s. But it depends on how you define "quality." Anyway, in 100s, you're mostly aerobic (zone 2, maybe even zone 1). If you "go anaerobic" in a 100 for a long period, that's not good because it'll result in muscle breakdown. You need to stay aerobic and burn fat in 100s. So it makes sense to me to do most of your training in an aerobic, fat-burning state and get super efficient. With that said, I'm not convinced long tempo runs of 12 miles at 6:30 pace (just an example) really have a big payoff in 100s when that pace may be twice as fast as what you're doing on race day. Sure, long tempos will help with strength and speed (huge in the marathon) and they'll induce some adaptations, but in 100s you're running significantly slower, so why not log most of your miles at that pace especially when it's inducing fat-burning--which you need when going the distance? Don't do everything at aerobic effort--you'll go stale--but aerobic efforts are the bread and butter of your training.

In conclusion, to succeed in 100s (and it feels strange to me to be giving this kind of advice when I have a checkered recent past as far as 100s), I think you need to be aerobically fit and efficient and have logged a handful of very long efforts in the neighborhood of 30+ miles with maybe back-to-back 20s run at some point. Log most of your miles in an aerobic state. Do tempo runs, intervals, fartleks, fast finishes and hills a few times a month (but remember to train specific to the course's challenges) to keep the adaptation process going. But the bread and butter are those aerobic efforts. Just know that stress and niggles are to be taken seriously. Stress of life, work, family stuff, etc., doesn't get talked about nearly enough but it will hinder recovery and undermine the quality of your sleep. Sleep is huge, as evidenced by elite marathoners often sleeping 12 hours a day. So if you have a super-stressful week going, maybe back off the mileage. And definitely listen to the niggles--ice them, massage them, rest them.

Good luck!

Wednesday, October 15, 2014

2015

With 2014 starting to wind down, I've been thinking a lot about what I'm doing running-wise next year. Over the past few weeks, lots of thoughts have swirled through my brain. I've considered taking the year off from racing and doing my own thing, such as running the Hardrock course over three days at a time of my own choosing. In recent weeks, I've become fairly disillusioned with the state of ultrarunning. When I started running ultras in 2005 (not that long ago, mind you), you could register for most races the day of the event. These days, it seems the sport has been over-run, with demand far out-stripping available supply. Some events sell out in a matter of hours; some in a matter of minutes.

I don't mind saying I wish ultrarunning still operated mostly in the shadows. The sport has garnered attention for years, but not like it does today. Admittedly, I could be a hypocrite. On the one hand, I want ultrarunning to be underground. But on the other hand, I'm a runner/blogger.

Soaring demand for limited spots means a lot of things, including the need for ridiculously advance planning when it comes to one's race schedule. I don't like that. I think when one's decision to enter a race has to be made eight or more months in advance, spontaneity is lost. You may not mind registering that early, but I do. I like flexibility.

Of course, what's happening in ultras is just the product of market forces, so it's a waste of time to whine about it. It's been shown that, in down economies, running becomes more popular. With that, you also have a few best-selling books that have driven enormous numbers of runners into ultras. The Western States lottery has never been a gimme, but in 2014 your odds of getting in were, I believe, a mere 8 percent. With tighter entrance criteria for 2015, it'll be interesting to see what the odds are for the approaching Western States lottery, which I'll once again try for. Will the odds get better, get worse or stay about the same?

Then you have Leadville. I'm not even going to go into where I am with that race right now, other than to say it's an estranged relationship after much thought and soul-searching. Which brings me to 2015. After debating giving the middle finger to racing in the coming year, I have decided to once again take part in the madness. But I like to think I'm being much more discriminating with the races I choose to enter in 2015, opting for events I consider high-quality and genuine, along with hopefully a few "fat-asses." As of now, here's what things look like:

April: Cheyenne Mountain 50K
May: Golden Gate Dirty Thirty (50K)
June: Western States Endurance Run or Bighorn 100 (Bighorn registration done!)
August: Pikes Peak Marathon
October: Columbus Marathon

Obviously, Western States is a big question mark. Fortunately, I'll have a few tickets in the lottery (better than the one I had last year), and so I'll be hoping my name is drawn. Western States is a dream of mine. But if it's not meant to be in 2015, then I have a really sweet backup 100-miler that I'll be stoked to run--the Bighorn 100 just north of here, in Wyoming. From what I've heard, Bighorn delivers a genuine ultra experience and is a very challenging race with lots of vertical, lots of mud, an 11am start that has all entrants running through the night, lots of single track and lots of mountain terrain. Oh yeah, and it's a Hardrock qualifier. That's one of the reasons I loved Mohican back in the day--it was genuine and kind of "down home." I miss genuine.

I think the timing of Western States and Bighorn suits me well. I'm one of those runners who gets the bug in early April, when I start ramping up my mileage. By late June, I'm usually in really good shape. As the summer progresses, I start to go stale. A 100-miler in late June would mean I'd go into it in pretty awesome shape. I've never gone into Leadville fresh. But it seems I always run well in June.

The additional silver lining to a June 100 is that I'll be able to line up for the Pikes Peak Marathon later in the summer. I've never run PPM, but I've run the Barr Trail enough times to appreciate the challenge of racing up and back down that glorious 14'er to the south of Parker. I'm guessing by the time Pikes rolls around, I'll still be somewhat compromised by my 100 earlier in the summer, but I'll nonetheless take part in a race that I've dreamed of running for years.

The year would then wrap up with a go at the Columbus Marathon, where it all started for me in 2004. It's impossible to say what my goals for Columbus will be. The last time I ran Columbus (2008), I crossed in 2:59, hampered by a hamstring strain. It would be great to go back after all these years away--awesome course, awesome event, lots of memories.

Life is one big pendulum. Right now, ultrarunning is growing by leaps and bounds. In time, the growth will start to level off and things will become more manageable. For now, it's a race in and of itself just to get an entry in your favorite events.

Thursday, October 2, 2014

My Take on the New Leadville Lottery Standards

Over 3,000 hits to the my blog yesterday tells me a few folks maybe wanted to know my take on the new lottery system that Lifetime Fitness is instituting for the Leadville 100-Mile Run. So, here goes.

Just for background: The old system was first-come, first-served. You registered on January 1. The 2014 race closed in, I believe, two days. That was amazing. Just to put things in perspective, in 2010, I registered in April and I believe registration stayed open until May or June. Interest in the race has exploded in large part because of The Book.

With the new lottery system, essentially you pay $15 to have you name put in the hat, and that $15 goes to the Leadville Legacy Foundation, which provides support for all graduating high school seniors in Leadville who aspire to seek further education/training (great cause!). From there, all you can do is hope your name is pulled and that you have a spot at the starting line on August 22.

Many of us knew a lottery was coming at some point. But many of us--myself included--assumed that "race veterans" would have special consideration. That is, if you're a returning finisher or you have multiple finishes under your belt, you'd get multiple tickets in the lottery. Or, better yet, if you finished the previous year's race, you're in automatically if you want it. I have four finishes. I'm not bragging when I say that; my point is that I am (was?) part of the Leadville faithful and I believe I should get more tickets than someone who read The Book and got inspired (and, let's face it, will likely DNF at/by Winfield). That may sound elitist, but it's how I feel and it's how most Leadville vets feel. We feel like we've been forgotten with this new lottery system.

The only folks getting automatic entries, besides those who finish high in the qualifiers, are nine-time LT100 finishers going for their tenth. That's awesome--I'm all for it. But what about the rest of us?

Here's the rub: Human nature is such that a lottery will induce even more demand than what we've seen in previous years. When something becomes scarce or is perceived as scarce, people all of a sudden want it. So, I believe the lottery, which will be open for an entire month, will garner thousands of entries--just as with the mountain bike race. The odds of getting in will be slim.

At Leadville every year, dozens of people come up to me and tell me how helpful this blog has been to their preparation. I don't claim to be some Leadville master, but I appreciate the feedback. I have lined up for that race five times and gone deep into the well each time. I have stood by the race through thick and thin, defending it after the 2013 running that left many in the ultarunning world disenchanted and disgruntled. So, from where I'm sitting, to have to stand in the same line as Born to Run disciples leaves a little bit of a bad taste in my mouth. I have fought for my four finishes and believe I, along with other race vets, should have some kind of special consideration when it comes to a lottery. If the race organizing staff doesn't want to give us 2014 finishers and vets automatic entry into the 2015 event, that's fine--but at least give us some extra tickets to boost our odds of being chosen in the lottery.

Lotteries suck but they're a necessary evil in the "sport" (not sure this is a sport, which is why I put that word in quotes). Hardrock and Western States have done a great job with their lotteries, though I'd say I prefer Hardrock's lottery when comparing the two. With Hardrock and Western States, as well as the Boston Marathon, you know any tweaks to their intricate systems have come on the heels of great thought, consideration and engagement with those who will be affected. With Hardrock, we're literally talking about rocket scientists who developed the lottery. With Western States and Boston, you have two races that really set the standard for all others. I don't sense that with Leadville's new lottery system. There has been a backlash, confirming that this new system is unfair and faulty. It's not like the wheel has to be reinvented--look at Boston, Western States and Hardrock for models.

I talked with the race director, Josh Colley, yesterday. Josh is a good guy and he's about Leadville. The 100-mile run has to show a positive impact on the community as there's a small but vocal anti-race series community in Leadville. So, I totally support any and all tactics for boosting the Leadville Legacy Foundation. I think he wants a great race and I know the 2013 run inspired him to step it up, which he did because the 2014 running was nearly flawless. I don't know what Lifetime's role is in the race, meaning I don't know how much control the company has over what takes place at the shop in downtown Leadville. The race doesn't make Lifetime a ton of money (probably just a drop in the bucket), but it does give Lifetime a nice boost to its brand. What I do know is that Josh is doing what he thinks is best/right, and I know that as an RD he has to make some unpopular decisions at times (I'm not an RD, but that's my take). I don't agree with the direction that's been taken with the lottery, and for the time being I'm thinking hard about whether or not I return to Leadville. I'm also thinking hard about whether it's time to move on from ultrarunning--too many damned people. I can run in the mountains and do crazy stuff--hell, I can run the Hardrock course if I want.

While the backlash unfolds, here are some ideas to consider.
  • Give automatic entry to 2014 finishers. About 360 finished. Not all 360 would return in 2015 if given the option. Maybe half would return. That leaves plenty of spots (500+) for the lottery entrants, the other automatic entrants, and additional folks such as elites.
  • If the above isn't possible, give runners a ticket for every year they've finished. It is unfair that I, with my four finishes, or my buddy Matt, with his five finishes (just using us as examples), get just one ticket each.
  • Or do what Hardrock does and have separate lotteries--a lottery for vets, a lottery for newbies, etc.
  • Institute a qualification standard. You have to finish a 50-mile race or just about any 100-miler to qualify for the lottery. I know Leadville has a tradition of welcoming all comers, but times need to change when it comes to that. Besides, Leadville isn't a race for newbies. The epic carnage I see every year when coming back to Twin Lakes reveals that the race needs to institute a qualification standard.
  • Institute a service requirement. You need to do at least six hours of trail-related/race-related/outdoor-related service to gain entry. That would thin the lottery field--and it might give the Leadville Race Series some additional volunteers.
  • If boosting the Leadville Legacy Foundation is a key goal (which I totally get and support), institute a surcharge for the fund and/or increase the race entry fee. I would be happy to pay more. As it is, I always give an extra donation to the foundation.
  • Radical: Scrap the existing course and develop a new route that is a big loop starting and finishing at 6th and Harrison. A point-to-point wouldn't work as the start and finish need to be in Leadville in order to keep aligned with the traditions of the race. A loop course would enable more runners and better traffic flow, while keeping the start and finish where they've always been. Then you could have a huge event, but it would also mean you'd need more volunteers because you wouldn't be using each aid station twice. Admittedly, this solution would require years of planning, but there are trails galore, along with old mining roads, in the area and it could be done.
Those are just a few ideas. I'm no expert on this--lots of people know more about lotteries than I do. All I really want is engagement. Runners need to be engaged when big changes are percolating.

At present, I don't know what I'm doing in 2015 as far as Leadville and my race schedule (not that anyone cares). My #1 hope is to get into Western States. But there are a few other 100-milers I'm eyeballing as backups. It may be time to step away from Leadville and do something new. I believe in the end Josh and his team will revisit the lottery and make some changes. For now, to say I'm saddened by this new system would be an understatement. In all honesty, I'm heartbroken over it because I love Leadville--my son has practically grown up on that course. My wife and I have had some powerful moments during that race. I have history there.

I realize this is a "first-world problem," but it's saddened me.

Wednesday, September 17, 2014

11 Things To Do/Not To Do at Leadville 2015

Here are some mental notes for next year's Leadville Trail 100-Mile Run. If I get into Western States, I'll be skipping the 2015 Leadville and will instead crew/pace/volunteer. But if I don't get into States, then I fully expect to be back at Leadville next August, once again believing I can finally figure out this perplexing race. What can I say? I refuse to give up!

1) Don't tell yourself that living at 6,200 feet here in Colorado will get you ready for the altitude in and around Leadville. There is a huge difference between 6K and 10K-12K. Training can't just be at places like Roxborough State Park, Deer Creek Canyon and Mount Falcon, though those places are conveniently close by and certainly offer great trails and beneficial terrain. You need to get higher! You need reps on the Incline and other steep trails to get ready for the backside of Hope Pass. There's also that hidden steep-ass trail at Deer Creek Canyon that AJ and Chuck showed you in the early spring; do it! But, whatever you do, you need more runs above 9K.

2) Keep work stress at bay. In July, you let work stress (getting an ad campaign launched) totally undo your ability to taper effectively in August. Granted, you had a lot going on over the summer and did your best.

3) Take First Endurance Optygen starting on May 1. It'll probably help with the altitude.

4) Don't miss Brandon's night run again!

5) Get a follow-up metabolic efficiency test a few weeks before Leadville so you know what your caloric needs are going to be at the race.

6) Get in at least one 100-mile week, preferably right before the taper begins. Your body thrives on such volume. For you, volume is king. Remember what your ultrarunning mentor, Tim Clement (former multiple-times national champ), told you eight years ago: "Training for a successful 100-miler is about volume, volume, volume." Big volume works for you.

7) Don't worry about getting in tons of quality. Just do some tempo runs and fartleks, along with steep hill repeats, every so often and you'll be fine. What benefits you most in prepping for 100s is volume. You're a volume guy--you used to be able to run 450 miles a month and get away with it. It's what you need. Do most of it at MAF and you'll be fine. MAF is your friend.

8) Eat a balanced breakfast the "morning" of the race, in an effort to "turn on" fat-burning. This might include some scrambled eggs cooked in coconut oil, along with some Greek yogurt. Don't eat your usual oatmeal; that'll just make your body crash later on and crave carbs as fuel.

9) Wear Hokas the whole way during the race, except for maybe the Hope Pass section. Your legs need those Hokas! Investigate and try lower-profile Hokas such as the Huakas for the more technical stretches.

10) Don't worry about taking any calories through Mayqueen outbound (mile 13.5). Just run and maybe sip some water.

11) Take Pepto and sit down for at least 20 minutes the second your stomach goes bad, though hopefully that won't happen. By sitting down, you're letting your stomach "catch up" and get some oxygen. Oh yeah, and also keep the S!Caps coming!

Bonus: Listen to Anne when it comes to getting ready for the altitude. She keeps getting on you about that one thing. It's time to do it.

Tuesday, September 9, 2014

Too Many Calories, Too Many Carbs at Leadville

If there’s one theme in race reports I’ve noticed over the years, it’s stomach distress. The longer we go and the more extreme the terrain is, the greater the chance of GI distress.

As I continue to look carefully at my own race day diet, I don’t like what I see. Gels and energy drinks are full of sugar and sugar tends to make me sick.

As previously mentioned on here, my metabolic efficiency test a few weeks ago revealed that I need between 62-187 calories and between 9-27 grams of carbohydrate an hour in a 100-mile race. Over the weekend, I started reading labels of products I used at this year’s Leadville 100—and boy was it painful. It was one of those “I wish I could go back in time and do things differently” moments.

Let’s start with Carbo-Pro, a source of calories I’ve used in multiple Leadvilles (all of which featured puke fests, but nothing quite like this year). A serving of Carbo-Pro, which I used from miles 24-50 this year, has 200 calories and a whopping 50 grams of carbs. Most of those calories come from pretty much pure sugar. So, when you look at Carb-Pro and my test results, can you see that a serving has a few too many calories for my needs—and almost double the carb grams per hour I can handle. Plus, I wasn’t taking Carbo-Pro by itself; I was also taking it with VFuel gels. That means, per hour, I was taking in about 300 calories and almost 80 grams of carbs.

It’s no wonder by mile 50 I was doubled over vomiting. I had put in my stomach way more than it could handle, and the vomiting was its way of saying, “enough, please.”

We are told that 100-milers are eating contests with some running mixed in. The more you can eat, the better, it’s said. But as I’m coming to learn, it’s not a game of jamming as many calories in your body as possible. Success comes down to giving your body what it needs, and what you need and what I need can be two totally different things.

After reading those labels, it started to make sense to me why in training runs over the summer my gut stayed happy but at Leadville it went south. The reason was that in training runs I tended to stay within my limits as far as calories and carbs per hour. I would take a VFuel gel about every 90 minutes or so, usually not starting until the second hour, and all would go well. Yet at Leadville this year I told myself that I needed up to 300 calories an hour, so I forced stuff down my throat that my stomach ultimately couldn’t handle.

The key, I believe, is finding out your nutritional ranges and staying within those ranges. Admittedly, I'm still trying to figure myself out. But at least now I have some data to use.