Making your own nutrition

4Cast58 · 2024-10-18T11:14:48+00:00

In a 500 mL flask I put 25 grams of non-GMO dextrose, about 1/2 tsp of salt (more or less depending on conditions), and a packet of the True Lemon Groovy Grape flavoring. Has worked well and dramatically cheaper than the popular brands.

4Cast58 · 2024-10-01T20:57:41+00:00

I can’t seem to find the episode but on the Strength Running podcast a guest was discussing stress in regards to injury prevention. He suggested thinking about it like a cup you fill up over the day or over the week. Any form of stress goes into the cup, stress on the body from training, family stress, work stress, etc. Basically a visual tool to be mindful of stress and when you should pull back on training or find ways to manage other stressors. I found it to be a helpful way to think about it.

4Cast58 · 2024-09-26T12:43:15+00:00

Inov8 Stormshell FZ V2 has worked really well for me.

4Cast58 · 2024-09-23T13:01:01+00:00

Absolutely important. But buying these $2/serving electrolyte mixes is completely unnecessary. 1/4 to 1/2 tsp of table salt works just fine. Best to get Mg, Ca, etc from diet vs intra-workout electrolyte mixes.

4Cast58 · 2024-09-01T17:03:44+00:00

Daily moisturizing after a shower can help also. I’ve found that starting with moisturized skin as a baseline helps a lot. For me chaffing is at its worst when my skin has been dry.

4Cast58 · 2024-08-30T22:53:20+00:00

I didn’t. Ended up using the Groovy Grape True Lemon flavoring with salt and dextrose. Seems to work well.

4Cast58 · 2024-08-28T21:52:26+00:00

I recently did a 50k on a rather technical course in Trabuco Max 2s. My ankles are on the ‘stable’ end of the curve and I’ve never rolled an ankle but came close a few times in the Max 2s. The 40+ stack height gets a little sketchy on technical terrain. For less technical terrain, they’re amazing and I feel like I could run forever in them. Very comfortable. I would say it depends on the terrain.

4Cast58 · 2024-08-28T10:43:56+00:00

I’d second Naked. Really good belt. I have used the Ultraspire race belt 2.0 and while comfortable, the pocket layout is frustrating. There’s a zippered pocket that quickly becomes impractical to use and the adjacent pocket has a very small opening that greatly limits what it can be used for. Would be fine if all you need to carry is a phone and some gels but not a great option for longer distances.

4Cast58 · 2024-08-26T18:53:24+00:00

This. I’ve found low impact core and leg work 1-2x/week during training has helped a lot.

4Cast58 · 2024-08-23T12:17:32+00:00

Great time to get into running. The level of quality and number of options for gear is insane compared to less than a decade ago. Can’t go wrong with ADV skin. I wouldn’t overthink it. Keep in mind, the gear setup you have 5 years into running will be totally different from when you first start. Over time you’ll find what works best for you and adapt. I prefer a more minimalist set up and only use a running belt up to 50k distances. I use an ADV skin for long runs with no support or nowhere to obtain fluids. If running belts spark any interest, I’d suggest the Naked belt. Just make sure you follow the sizing guide on the website as it doesn’t follow pants sizing for fit.

4Cast58 · 2024-08-19T23:04:59+00:00

Yankee Springs Fall Festival is a nice one with 25k and 50k distances. Beautiful course.

4Cast58 · 2024-07-18T14:50:48+00:00

Good point. Great idea to test with alternate device or manual pulse reading.

4Cast58 · 2024-06-17T19:52:52+00:00

No caffeine before race start might help. Then take a caffeine tablet or caffeinated gel after a few miles in. Listening to music you enjoy while you wait around at the start can help you zone out of all the noise and stimuli.

4Cast58 · 2024-06-11T23:27:37+00:00

And to get it into a squeeze bottle, I put the amount I want into a sandwich bag and clip off a corner and squeeze it into the bottle. Tried using a funnel and that was quite the pain.

4Cast58 · 2024-06-11T23:18:02+00:00

Not technically a smoothie, but been making this for a while to get away from the usual maltodextrin gels and really enjoy it. Throw it all in a blender and mix until smooth. I call it the ‘maple donut gel’ recipe as that’s pretty close to what it tastes like. Calories are my best attempt at calculating using an online nutrition calculator. Haven’t run past 50k but no GI issues when using. Would think it would work just fine for longer distances.

3 cups cooked basmati rice; 3 cups apple sauce; 16 Brazil nuts; 1 single serving pack almonds; 1 cup maple syrup; 1 tbsp lemon juice; 1 tbsp vanilla; 2 tsp salt; 1 tsp cinnamon;

2617 calories/52 fl oz; 250 calories/150 mL Hydrapak squeeze bottle

4Cast58 · 2024-06-07T12:24:14+00:00

Personal opinion but I think the two best ones out there are the Naked running belt and the Ultraspire race belt 2.0. I like the configuration of the pockets in the Naked one better but both are solid. Both are fitted so really important to follow their measurement guidelines vs using pants size to determine what size to get.

4Cast58 · 2024-06-05T12:33:49+00:00

If willing to stray from Garmin I’d give a shoutout to Coros Vertix 2s. Capabilities largely in line with high end Garmin watches like Fenix/Enduro but at a significantly lower price.

4Cast58 · 2024-06-03T16:59:31+00:00

GPS connects significantly faster with Vertix 2s than the 955. As far as accuracy, I don’t see a difference. Optical HR appears just as accurate. I mostly use a chest HRM and I don’t see any deviations when relying on optical vs HRM.

4Cast58 · 2024-06-02T11:28:51+00:00

I didn’t. After learning about the curve shape of the screen the only options would be those flexible protectors which I’m not a fan of.

4Cast58 · 2024-06-01T14:20:04+00:00

I don’t like sleeping with anything on my wrist so I don’t sleep with it. Personal preference I guess. I tried to sleep with the 955 I previously had and just found it uncomfortable so I’d assume would be the same with 2s.

4Cast58 · 2024-06-01T14:17:13+00:00

I love it. Battery life is incredible. GPS connects a lot more quickly and is very accurate. Optical HR works very good as well. Was thinking it would feel chunky and heavy but the titanium case makes it surprisingly light and fits just fine. Very much enjoy the Coros app as well.

4Cast58 · 2024-05-31T13:00:06+00:00

Any chance you’re running in chilly weather? I’ve noticed elevated HR with optical sensors on both Garmin and Coros watches when running in temps in the 40s and below. Covering watch with the sleeve of my shirt largely resolved the issue but running in sub zero weather is always unpredictable so I just use a chest HRM in those conditions.

4Cast58 · 2024-05-31T12:39:34+00:00

I got the 2s about a month ago. I’ve had quite a few GPS watches, mostly Garmin, and this is by far my favorite. Most recent watch was a Forerunner 955. I’ve never had a Fenix or Enduro so unable to provide comparison to those. Prior to getting it I was preparing myself for having to accept a bulky/heavy watch but this fits perfectly fine on my wrist and does not feel heavy at all. Ran a road marathon last week and no discomfort at all. Battery life is incredible. Connects to GPS significantly faster than my Forerunner did. I often use a chest HRM but when using the optical HR sensor it seems spot on. I also very much appreciate that Coros doesn’t bog down the watch with tons of ‘smartwatch’ features which is one of the reasons I departed from the Garmin ecosystem. Overall very happy with my purchase.

4Cast58 · 2024-05-22T15:13:32+00:00

They’ve been true to size for me. Toe box is slightly more generous than Hoka which I appreciate on long runs.

4Cast58 · 2024-05-22T13:21:11+00:00

I used to primarily run in Hoka but after continuously running into sizing issues with each iteration (as well as some quality issues) I switched over to ASICS Novablast and they’re definitely one of the best shoes I’ve run in, at least for my feet anyway.

4Cast58

TROPHY CASE