Flatrock 101k 2016 - Eggplant Parmesan and my Resilient Stomach

Spur of the moment decisions are sometimes the best ones and after just a few minutes talking about Flatrock this spring, I was sold.

The descriptions of the Flatrock course and the pictures of the trail always intrigued me and put it on my short list of races in the area. After finishing Rocky Raccoon earlier in the spring, I had yet to find a new race for my calendar. The Flatrock 101k was a good fit.

I felt fully recovered from Rocky so ramping up my training a little bit was all I needed to do to be ready for the difficult 101k course around the Elk City lake trail in Independence, KS. I put together a string of 30+ mile weekends and a week of tapering and I felt great going in to the race.

Due to some scheduling conflicts I was a little worried about getting to the race, running, and returning home in time for other personal events. I had learned from Rocky that driving any distance after running 50+ miles is not something that should be attempted, at least not for a couple days. That and the need for a crew and pacer was a bit perplexing. Since the Heartland 50k and 50 milers were scheduled for the same weekend, many of my friends (including my awesome crew from Rocky) were busy. Thankfully, one night shortly before the race at hill repeats, I mentioned my plan to a friend and she was available that weekend and had also always wanted to see the course. Things were falling into place now and Shari agreed to pace me and help with the driving, YAY!

The Friday before the race came around and I found myself staring down the buffet line at a banquet I was attending wondering what I should eat and what I should avoid. Normally, the night before a race, I'll have a decent lunch of bland items like potatoes or rice and I avoid eating much of anything for dinner. After tapering for a week, I have plenty of reserves and anything I eat now will just end up causing problems during the race. I decided to keep it light with a salad, and some potatoes but the eggplant parmesan looked too inviting. A decision I would learn to regret.

After a very nice banquet (I managed to avoid the cheesecake dessert) I met Shari and we were headed south on 59 highway ready to get to the hotel and get some sleep. It would be an early morning and we had yet to see the course.

The weather had been forecasting rain for the morning but clearing skies and sun for most of the day. The rain that was forecast certainly came through with hail and high winds trashing much of the course during the night. It didn't seem too bad during the drive but apparently it was much more extreme on the course.

After a bit of a scare finding the start/finish line, we arrived at the tarp-wrapped bunker-like structure offering shelter for the start/finish line. We stashed my drop-bags and checked in. There were many familiar faces and plenty of friendly greetings before the race was underway.

As we started down the initial mile of paved road before hitting the trail, the first thing that came to mind was my friend Coleen (an experienced Flatrock finisher) telling me to run when I could since much of the trail was not runnable. I quickly picked up the pace to catch the leaders before ducking into the woods.

There really are no pictures that can do justice to these trails. They wind around, over and through many large rocks and crevices that surround a beautiful lake and river. The early morning rain and hail made the trail that much more green with fallen leaves. Everything was absolutely stunning. I joined up with Craig and Roger from Iowa and we moved along at a decent pace. I think we were in 4th, 5th and 6th place at that point. At various points on the first out and back (the course is two 15 mile out and backs and a few miles of paved road) I managed to move up past Craig and Roger to 4th place by moving quickly through the aid stations. I was eating and drinking fine and popping my Tums and salt caps as usual. After climbing through a disaster zone of downed trees just prior to the turn around, I was moving fast and feeling good. I held that pace all the way back to the start/finish, ready to pick up Shari and take my mind off things for a while with some good conversation.

I quickly grabbed some gels and salt from my bag, changed my socks, and headed out with Shari. We caught up to Wayne who left just before us and the three of us moved along quickly. It was just about then that my stomach started feeling "funny". I don't know if it was sitting down to change socks or what but something shifted things around and I could tell things weren't going well down below. I think I visited the woods 3-4 times on the way back. Wayne left us at the Oakridge aid station while I downed as much ginger ale as I could get my hands on. I think 2-3 more people came in and left while I walked around belching and groaning about the pain in my side. Thanks to a very resilient stomach, lots of ginger ale, and more Tums (and good conversation) I managed to keep things going at a walk/run pace.

Shari was so supportive while I continued to complain and moan about my sour stomach. I know she had her doubts about keeping up with me but I assured her that she was more than capable. She was more than capable and kept me going with good vibes, stories and positive conversation. I'm not sure I would have kept going if she hadn't been there.

Even with my stomach trouble and the grueling muddy course, I managed to keep a 15:00 pace through the whole ordeal finishing 7th with a time of 15 hours and 45 minutes. I was hoping for a 15 hour time frame and was very pleased with my performance.

    7    27 Bill Loats         49 M Lawrence          KS 15:45:59 15:05

I always wonder how people can eat just about anything and keep on running. I still don't understand it. It's just a matter of genetics I guess. My stomach just won't have anything to do with it. As long as I stick with bland food, gels, chews, or waffles, I don't have any issues. I just need to avoid anything complex during (or before) a race.

If there was one thing I learned during Flatrock (aside from how valuable good conversation can be during difficult times) it's that no matter how good something looks or tastes the night before, it should be avoided at all costs. Unless you like spending time in aid stations while the competition passes you by just a few miles from the finish.

*update* Forgot to mention the awesome biscuits and gravy at the end. That tasted so good and calmed my stomach down right away. The cook was awesome and she made me fresh eggs covered in gravy as well. It was incredible. I also forgot to mention how great the race support team was. They were out on the course at first light clearing the trees off the course. There was one section that had many large trees down and they did an amazing job them from the course before we hit them on the second loop. It was most impressive indeed. Great job Epic Ultras!

Next up, my yearly visit to Colorado for the Bolder Boulder!

Peanut Butter Protein Bars

Chocolate Peanut Butter No-Bake Protein Bars (Vegan + Gluten-Free)

Ingredients

• 3 cups gluten-free rolled oats, blended into a flour
• 1 cup protein powder (I used a mild vanilla pea protein)
• 1/4 tsp sea salt
• 1/4 tsp cinnamon
• 1 cup peanut butter (or use any nut butter of your choice)
• 1 cup maple syrup (or use honey if you’d like)
• 1/3 cup dairy-free chocolate chips or raw cacao nibs

Directions

1. Stir together oat flour, protein powder, sea salt and cinnamon.
2. Add in peanut butter and maple syrup, stirring well to combine. Mixture will be rather thick and dry. Add in a splash of almond milk if necessary.
3. Stir in chocolate chips or raw cacao nibs, distributing evenly.
4. Press the mixture into a wax paper-lined 9x13 pan, using a rolling pin on top to smooth if necessary.
5. Place in freezer for about 10 minutes for bars to harden up. Remove and cut into 20 bars.
6. To store: Wrap each bar individually in plastic wrap and store in the freezer in a container or air-tight bag.

More Protein Powers!

Everyone jump on the protein bandwagon, quick! I keep trying to find healthy ways to increase my protein intake. Here's a good source.

http://blog.fooducate.com/2014/06/09/the-right-way-to-think-about-protein/

• 4 oz chicken breast – 25 grams
• 4 oz hamburger – 20 grams
• Glass of milk – 8 grams
• Low fat yogurt  10 – 12 grams
• Greek yogurt – 14-18 grams
• 1 medium egg – 6 grams
• 2 slices of whole grain bread – 6-10 grams
• 2 tbsp of peanut butter – 8 grams
• Handful of almonds – 7 grams
• Mozzarella cheese string – 6 grams

How to be Tough as Nails Mentally for Your 100 Miler

Great Article here.

The mental game is everything in a 100 mile ultra marathon. I've done enough 100's to know that it is usually the mental piece that leads to a DNF or a poor performance or alternately, that leads to success & other positive outcomes. Here are several proven (by me of course) strategies for maximizing your mental potential in the Queen of Ultras, the 100 mile race:

1. Just make it to the Next Aid Station: Forget about thinking of a 100 miler in terms of 100 miles. Instead think only about getting to the next aid station. Chances are that as bad as you feel at any given moment you will admit that you can make it to the next aid station. This rule is all about staying present where you are and not letting your fears take over. It's very hard for the mind to grasp 100 miles, or even having another 30 miles to go when you've just done 70 miles, but it's as simple as putting one foot in front of the other.

2. Remember it's #2 Kind of Fun: In other words, it's the kind of fun that you will look back on and say, "Gee that was so much fun! I'm so glad I finished that race!" Despite being miserable as hell for 80 miles. As odd as this sounds, it's true that you will most likely look back on your experience with a certain fondness and a new appreciation for what your body is capable of. This rule is courtesy Richard K. who kindly explained to me the difference between Fun #1 and Fun #2 (Fun #1 is fun at the time of the event like having a beer with your buddies, in case you were wondering).

3. Have a Bad Memory: Or rather a selective memory. It's important not to stress out about your perceived shortcomings, especially ones that are based on past experiences. Be gentle with yourself about past DNF's and poor performances. In fact, just forget about them as negative events and instead mine them for the gems that they are. My first 100 miler was a pretty big disaster at least according to my goals at the time but I learned that I needed to train with gear I'd use in the race and to fuel more mindfully to avoid the dreaded 100 mile nausea.

4. Less is More: Set yourself up to succeed mentally in your 100 miler by not overtraining and by tapering properly. If you feel good for longer physically during the race, you'll be ahead of the game. In training it means that it's better to do less mileage than too much. For example, if you overload your body with 10-20 more miles a week than your body can adapt to, you are back tracking your training. If you'd done exactly the milage your body can handle you would hit that sweet spot where you are getting maximum benefits for maximum mileage. Here's the trouble with trying too hard to hit that perfect spot: we don't have any way of knowing exactly where that sweet spot is each week or day other than listening to our body and our intuition. That is why it's better to err on the side of fewer miles than too many. Cross training can help close that gap between doing too few miles and your sweet spot-- without stressing your body out in the same way that only running mileage does. That being said, you can also under train which can be disastrous in a 100 mile race. You want to be prepared and have your body ready to handle the stress of the race. 

5. Exercise Your Mental Muscles: I'd right out say just do yoga everyday, but I admit there are other mental-physical practices that will get you similar results. For me, yoga is perfect for honing my mental muscles as it combines physically difficult poses with flowing breath which activates deep calmness during extreme physical strain. I enjoy hot vinyasa power yoga as the heat adds another element of stress to the body, further challenging my mental fortitude. This heat is great for runners who find regular yoga to not be challenging enough or who need heat training for an ultra.

6. Strategic Visualization: We visualize things all the time. How often do we visualize exactly what we want? Leading up to your race take a little time each day, preferably after a meditation or yoga practice when you are relaxed, to visualize your race going exactly as you want it to. Be very detailed in your vision. During your race return to the vision when you find yourself moving into fear or visualizing negative events. I can't stress enough that this is the most important key to 100 mile mental success. If you only do one of these mental strengtheners, do this one. Well, on second thought do the breathing one too.

7. Breathe: This one is deceptively simple and it's often overlooked. Feeling overwhelmed during a race? Breathe. Getting overly negative? Breathe. Climbing 5,000 feet in 5 miles? Breathe. Breath calms the body and connects us with the present. Being present is the key to mental strength. I highly recommend a regular breathing practice like yoga as it trains you how to use the breath through movement, something you can't learn during a 100 miler, you must practice beforehand.

8. Eat and Hydrate Regularly: The brain and your mental will power will fail if you do not hydrate and fuel properly. It's not as simple as it sounds of course: 100 mile nutrition is an art and it varies for each individual. That being said, you'd be best off trying to figure out what works for you as a well fed body will deliver incredible results.

9. Make Friends: Put away your Ipod and start talking to the runners around you. There's strength in numbers and strength in sharing our joys, pain and suffering. Not only will the miles fly by but you'll make new friends. At Zion 100 this past weekend, I made more friends than I've ever made in a race and not so coincidentally, I had more fun than I've ever had in a 100 miler. Three of us got about an hour and a 1500 foot extra climb off course and instead of suffering by ourselves we made a pact to run the rest of the race together and through that friendship we were stronger than any one of us was alone. It was a powerful lesson in the magic of friendship and camaraderie. I also make an effort to say something encouraging to every runner I cross paths with, it reminds me to smile and I hope it gives them a little boost.

10. Smile: Even if you have to peel your lips up your face, do it. Smiling works: it activates the brain to begin to think more positively and amazingly it helps you actually feel like smiling. Plus, you'll surely entertain the runners around you with your clown grin.

30 Surprisingly Healthy Fast Foods

http://www.fitnessmagazine.com/recipes/healthy-eating/on-the-go/healthy-fast-foods/

Drive-Through Done Right

Sometimes eating on the fly is a fact of life. Findings from the Centers for Disease Control and Prevention reveal that fast food accounts for more than 15 percent of daily calories for people in their twenties and thirties. If your busy schedule calls for the occasional grab-and-go meal, FITNESS is here to help. Our cheat sheet identifies two safe bets for lunch or dinner at 10 of the most popular chains. With these menu picks, which each have 480 calories or fewer and are low in artery-clogging saturated fat, you can eat burgers, tacos, and fries guilt-free.

McDonald's

• Premium Caesar Salad with Grilled Chicken and low-fat balsamic vinaigrette plus Fruit 'n Yogurt Parfait; 375 calories, 9.5g fat (4g saturated)
• Grilled Honey Mustard Snack Wrap plus small french fries; 480 calories, 19g fat (5g saturated)

Taco Bell

• Fresco Steak Burrito Supreme plus black beans; 430 calories, 10.5g fat (3g saturated)
• Fresco Chicken Soft Taco plus Pintos 'n' Cheese; 330 calories, 10.5g fat (4g saturated)

Dunkin' Donuts

• Egg White Veggie Wake-Up Wrap plus hash browns; 350 calories, 18g fat (4.5g saturated)
• Tuna Salad Sandwich on an English muffin; 390 calories, 23g fat (3.5g saturated)

Subway

• 6" Subway Club on 9-Grain Wheat Bread with lettuce, tomatoes, onions, green peppers, cucumbers, and Sweet Onion Sauce plus apple slices; 445 calories, 4.5g fat (1.5g saturated)
• Oven Roasted Chicken Salad with tomatoes, green peppers, onions, olives, and cucumbers with honey-mustard dressing plus Yogurt Parfait; 400 calories, 6g fat (1.5g saturated)

Starbucks

• Chicken & Hummus Bistro Box (hummus, grilled chicken, grape tomatoes, cucumber, and pita bread) plus a banana; 380 calories, 7g fat (1.2g saturated)
• Zesty Chicken & Black Bean Salad Bowl (grilled chicken, black beans, roasted corn, jicama, tomatoes, feta, greens, and quinoa with chile vinaigrette) plus Seasonal Harvest Fruit Blend; 450 calories, 15g fat (2.5g saturated)

Chipotle

• 3 Barbacoa (braised beef) Tacos on soft corn tortillas with lettuce and tomato salsa; 405 calories, 10g fat (2.5g saturated)
• Vegetarian Burrito Bowl with brown rice, black beans, fajita vegetables, lettuce, and roasted chili-corn salsa; 385 calories, 7g fat (1g saturated)

Wendy's

• Large Chili plus Garden Side Salad (no croutons) with fat-free French dressing 375 calories, 9 g fat (3.5 g saturated)
• Ultimate Chicken Grill Sandwich plus apple slices 440 calories, 10 g fat (1.5 g saturated)

Panera

• Half Smoked Turkey Breast on Artisan Whole Grain Loaf plus Low-Fat Garden Vegetable with Pesto Soup (from the You Pick Two Menu); 320 calories, 6g fat (1g saturated)
• Power Mediterranean Chicken Salad (no bacon) plus Baked Lays Potato Chips; 430 calories, 17g fat (2.5g saturated)

Burger King

• Whopper Jr. (no mayo) plus Value-Sized Onion Rings; 410 calories, 18g fat (5.5g saturated)
• Veggie Burger plus apple slices; 440 calories, 16g fat (2.5g saturated)

KFC

• 4 Hot Wings plus Sweet Kernel Corn; 380 calories, 16.5g fat (4g saturated)
• Kentucky Grilled Chicken Breast plus mashed potatoes (without gravy) 310 calories; 10g fat (2.5g saturated)

Unofficial 50k in the books!

I went out with the Trailhawks for the weekly long run on Saturday.  I ended up doing a full 50k for the first time and it felt great.  I learned a few things in the process as well (which is always nice). 

I need to take more than just Gu and Honey Stingers for food for the first thing.  At around the 24 mile mark I became extremely hungry.  I must have been "bonking" as I have never really felt that way before.  I was dizzy and just felt like laying down.  I managed to walk a ways to water point and someone said they had a peanut butter sandwich I could have. It was, without a doubt, the best peanut butter sandwich I have ever eaten.  Of course it was just bread and whipped peanut butter but it tasted fantastic.  I now have a favorite aid-station food and something cheap and easy to pack. Thanks again Sherri!

Also, I do a lot better with S-Caps instead of Nuun water.  In the past, I have always just stocked a few Nuun tablets and popped them in at water points.  I never really realized that the sickly feeling was most likely not from too much Nuun, but too little salt.  I never really liked the taste of the Nuun anyway.  I have always preferred plain old water.  Now I just pop an S-Cap every half-hour to hour, depending on how hot it is, and I am fine.

I must say the run was surprisingly pain free.  My legs, knees, ankles and feet were all fine.  I had a little arch pain at one point but I just shifted my stride a little and it went away.  It could have been from getting stomped on in softball the night before too.  By far the worst thing about the whole run was my sore shoulders from wearing that hydration pack for 7 hours!

Next up, finding a 50k close by so I can get Oh-Ficial!

20 Habits That Make You Fat

20 Habits That Make You Fat

Post race food

Ultragen by First Endurance.

America, Land of the Fat - Brainstorm - The Chronicle of Higher Education

America, Land of the Fat - Brainstorm - The Chronicle of Higher Education

Our Favorite Trail Snacks

Our Favorite Trail Snacks:

Pictured: Vanilla Honey Stinger Waffle, Justin's Honey/PB Blend, Swinging Bridge

Back into spring, into heavy training mode, that time when so many thoughts inevitably turn toward one of my favorite subjects: food.

Mmmm ... food.

In addition to the nutritional decisions we make for breakfast, second breakfast, lunch, snack, after school snack, tapas, dinner, and dessert (Um, you have these decisions too, right?), we endurance athletes also have to put some thought into what sustains us out on the trail.

When running for 6-10 hours in a day, I have a few qualities I look for in my trail food:

Calories, taste, and palatability (does it sit well on the stomach?). I want a lot of calories for very little mass, I want it to be yummy, and I definitely do not want it to make me nauseous. I tend to fluctuate in various stages as to what I think qualifies as yummy, and I also have some old standbys that never wane. (For instance, back in 2009 I was in love with Berries-Go-Mega Odwalla Bars. Now? The very idea makes me want to throw up. I'm feeling a little queasy just typing this.)

I am one of those few runners who doesn't really love to talk gear. I think it's a result of having worked in gear stores for so long. (And plus, you know what? You really don't need most of that stuff! Shhhh!) But I can talk food forever! Especially while on trail.

So, I thought I'd share some of my trail food loves in the hopes that it will give you all some new ideas of what to try. I'm hoping, of course, for some of your brilliance in return.

Classic Standby: PBJ -Tastes good. Sits well. Always have it at home. Always available at aid stations.

Standard Race Fare: GU -Any flavor. Immediate rescue from an "inevitable" bonk.

Latest Favorite: Strawberry Honey Stinger Waffle with Justin's Chocolate/PB blend spread on top. OMG SO AWESOME! (Also amazing - Vanilla waffle with Nutella.)

Thirst Quenching: Honey Stinger Pink Lemonade Chews. Seriously, these taste like "cool and refreshing on a hot summer day." I don't know how they do it.

When I'm Feeling Pukey: GU Chomps. Calories that never come back up.

Early in a Run: banana, Mountain Mix Mojo Bar

Late in a Race: avocado with salt 

Post Run: Black Butte Porter (with a strawberry/watermelon GU Brew Recovery chaser)

So? Lay it on me friends. What do you love before, during, and after those long runs and races?