Chris, not sure how far you've spilled into the deep end of listening to Stan Efferding, but if you havene't, I recommend you listen to him for about a week and absorb all his knowledge and recommendations on his vertical diet. It's brilliant stuff, and an incredible driver of performance.
Many many many stories to tell. (I return monday) But for now, I can tell you that I bought the vertical diet about three years ago and since then my own diet has followed that almost to a T, including 1/4 cup of cranberry juice.
Congratulations on the race! Was it around Mont Blanc? Great pic of you and the long suffering wife!
I signed up for my first 50k (the Marine Corps 50k so no trails) in October and would be interested to hear more about how you structured your running training/balanced it with strength.
I also don’t notice much of a difference when I skip my supplements during travel which makes me wonder how much help they are!
I'm really excited for your race. That will be a lot of fun. 50k is a great distance, maybe the best distance for me right now. Hopefully much cooler in October. I have a very low mileage / big strength component training for such races. This is specific to me but probably pretty common -- my posterior chain is underdeveloped relative to my quads, so I need to work on hamstrings -- from squats to RDLs and all things with the box such as box jumps and weighted step-ups. I'd try for a regular 10-15 mile runs at least 2-3x per week without that much need for longer. At least one 18 miler and at least one marathon -- perhaps sign up for a September marathon if convenient but treat it like part of training with aid stations and not worry at all about time or the event itself. Just enjoy it and practice fueling/hydrating with your race day plan for October. My heart/lungs/legs feel great and consistent from 20-40 miles but the issue of fueling gets more complicated. 15 miles and I can just mindlessly run and eat / drink before and after. But over 30 miles and you'll have to get the fueling right. I mostly lose my appetite running and completely lose my appetite at elevation so have to force feed myself on a schedule. But if you're rested and manage food and water well and feel good on one shakeout marathon in September, then you can taper for a week or two sliding into the 50k and you'll do great.
Thanks this is really helpful! What did you use for fuel? I normally use LMNT electrolytes and am experimenting with pouches of chia seeds and fruit (which is lower carb than the gels) for long runs and am going to experiment with dates for the really long runs. I also heard on Zach Bitters podcast that you can try hard candies towards the end for more of a slow release quick carb or something.
I love the LMNT / chia / fruit combo you're on. Gels annoy me in that sure they work for running but they goof up my macros and undermine what I'm trying to accomplish in terms of overall fitness. This time I experimented with https://www.maurten.com -- carbier than I'd ideally like but tastes fine, has some caffeine which i like early in the day, and very easy on the stomach. Probably the most digestible fuel available.
I am unworthy to comment.
Chris, not sure how far you've spilled into the deep end of listening to Stan Efferding, but if you havene't, I recommend you listen to him for about a week and absorb all his knowledge and recommendations on his vertical diet. It's brilliant stuff, and an incredible driver of performance.
He's fairly new to me but I bought his book (https://www.amazon.com/Vertical-Diet-Stan-Efferding/dp/1628601345/?tag=sifting-20) and think he's just great -- combines real expertise with practicality. Also, he's jacked so is clearly doing something right! See ya soon. Can't wait to hear stories from the Dolomites!
Many many many stories to tell. (I return monday) But for now, I can tell you that I bought the vertical diet about three years ago and since then my own diet has followed that almost to a T, including 1/4 cup of cranberry juice.
Beautiful pictures. Looks like a wonderful, well-deserved vacation.
outstanding post....
Thanks for the kind words!
Glad you had an awesome trip, Chris! Pleasure and pain 🤌🤌🤌
Congratulations on the race! Was it around Mont Blanc? Great pic of you and the long suffering wife!
I signed up for my first 50k (the Marine Corps 50k so no trails) in October and would be interested to hear more about how you structured your running training/balanced it with strength.
I also don’t notice much of a difference when I skip my supplements during travel which makes me wonder how much help they are!
Around Eiger.
I'm really excited for your race. That will be a lot of fun. 50k is a great distance, maybe the best distance for me right now. Hopefully much cooler in October. I have a very low mileage / big strength component training for such races. This is specific to me but probably pretty common -- my posterior chain is underdeveloped relative to my quads, so I need to work on hamstrings -- from squats to RDLs and all things with the box such as box jumps and weighted step-ups. I'd try for a regular 10-15 mile runs at least 2-3x per week without that much need for longer. At least one 18 miler and at least one marathon -- perhaps sign up for a September marathon if convenient but treat it like part of training with aid stations and not worry at all about time or the event itself. Just enjoy it and practice fueling/hydrating with your race day plan for October. My heart/lungs/legs feel great and consistent from 20-40 miles but the issue of fueling gets more complicated. 15 miles and I can just mindlessly run and eat / drink before and after. But over 30 miles and you'll have to get the fueling right. I mostly lose my appetite running and completely lose my appetite at elevation so have to force feed myself on a schedule. But if you're rested and manage food and water well and feel good on one shakeout marathon in September, then you can taper for a week or two sliding into the 50k and you'll do great.
Thanks this is really helpful! What did you use for fuel? I normally use LMNT electrolytes and am experimenting with pouches of chia seeds and fruit (which is lower carb than the gels) for long runs and am going to experiment with dates for the really long runs. I also heard on Zach Bitters podcast that you can try hard candies towards the end for more of a slow release quick carb or something.
I love the LMNT / chia / fruit combo you're on. Gels annoy me in that sure they work for running but they goof up my macros and undermine what I'm trying to accomplish in terms of overall fitness. This time I experimented with https://www.maurten.com -- carbier than I'd ideally like but tastes fine, has some caffeine which i like early in the day, and very easy on the stomach. Probably the most digestible fuel available.
"Pleasure and pain." Love it.