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Posts tagged as “long run”

Packing for the Vol State 500k 

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I ran Vol State crewed, but I slept outside, I didn't get in our car, I carried 15 miles worth of water at a time, and I meet my crew in 7 mile increments, since I really really wanted to get a closer sense of the "screwed" experience. What I was super spoiled on and is in my opinion the hugest plus, was not having to source my own food and water. With that experience in mind, this is what I would bring again -crewed or screwed- and are items I carried with me at all times even with a crew member.  

What to Pack for Vol State (and Why):

1 pack (with bladder + small bottle for electrolyte)- To carry all this stuff, of course!

Second skin- Life saver- whatever the key piece(s) of your foot care is- bring it! Especially if it is something you can't pick up at the gas station/general store hybrids that you will find on the course.

Nail clippers- Obvious for the footcare benefits, but also do double duty as scissors if you don't go the knife route. If you are wearing sneaker, odds are you will find yourself cutting them- sometimes over the course of several days.

That lube stuff- or what ever works for you. Don't assume you will pick something up on course or during the race or get it from your crew. WHENEVER the rubbing starts, you want to hit that hotspot up ASAP.

Sunscreen- Yes x's 1,000.

Bug spray- This was one of the more hotly debated items. I found it very buggy most nights and would definitely carry a small amount of  his. This is was a big "yes" for me.

Headlamp (w/ new batteries)- Another hotly debated item, surprisingly. There is a contingent of people who like to go "under the radar" and/or don't like using a headlamp. Some opt for a flashlight, others go with nothing. I opted to stay as visible as possible at night because the shoulder of the road was no joke along  huge portion of the course.

Phone+headphones- Music/ check-in/ communication / emergency contact/ gps optional- no contest.

Small charger- Phone charger only. Didn't actually use the phone that much at all.

Regular watch- I just used a $25 timex from target I had around so I didn't have to drag my phone out- just good and easy to have.

Maps+turnsheet+amenities list- the invaluable John Price documents. A Vol State classic! Some fancy runners went with only the gps data, I think. But in my mind it is a Vol State right of passage make my own waterproof set and shed pages as I go.

Small umbrella- Didn't start the race with an umbrella, but I LOVED the one my mister picked up for me- completely his idea. You don't have to start with one, but I would at least plan on buying & carrying one for the second half where you are slower, walking more, and probably finding yourself in the sun more than you would like.

Saftey pins- You will want to separate couple out and try to keep them as sterile as possible with your footcare kit. I hooked a bunch to my pack for incidental stuff and used them for everything from adjusting pieces of my pack, to holding my headphones chord in place, and to hanging wet socks on the back of my pack. I still lost most of them and wish I brought more.

Flag- Essential, obligatory, and patriotic.

Cash/Cc/Id 

Foil Blanket- Lightweight and can serve as ground cover and/or a layer to stay dry(ish) (and head off chaffing) during a sudden rainshower

Alcohol Wipes- for footcare

Extra pair of socks

 

(Plus Wearing)

Hat (ideally with neck protection)

Shirt - Some runners take a night shirt / day shirt approach. I personally choose a light, long sleeved button up for day to maximize coverage from sun, and a neon tech shirt for night (to maximize visibility).

Running Shorts

Socks 

Shoes (but be prepared to cut or use Sandals)

Bonus Notes: Optional "self-defense" item(s):  Well, it's complicated. While I gave it plenty of thought ahead of time, I ultimately didn't bring anything because any self defense mechanism I could think of, I imagined had a good chance of being used against me. I don't run with anything special in the city, or upstate, and really, we could all get hit by a bus tomorrow, so, fingers crossed it all works out. My husband disagreed and ultimately after hearing a couple creepy stories, found a little thing of mace for me the first day. I felt slightly safer with it, but realistically I am not sure I still could have "upholstered" it quick enough to be useful anyway. Also, the most accessible/viable place made me wonder for 7 days if I was about to mace myself in the face at any given moment.

I would say, I was in the minority, and most runners seemed to have a pocket knife and/or mace, if for nothing but at least the dog problem. So your options might include (based on what runners have used in the past):

  • Mace
  • Knife
  • Gun
  • Umbrella
  • GPS

Veteran Vol Stater Karen Jackson made a super detailed video  if you would like to deep dive on another runner's packing list. Sidenote: I also credit her 2016 race report for some of the better decisions I made during my own race- she makes this look easy!

Inspire some creating packing and leave your favorite unusual pack item in the comments! Still not sure what to bring? You can always go for group wisdom and post your question to the Vol State Google Group.

 

The NYRR 18 Mile Tune Up!

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We're deep in the throes of marathon training now!

18 mile tune up bib

Last Sunday I joined over 4,000 runners as we attempted to tackle the full three loops it would take to hit the 18 mile mark.

I was a bit worried because my mileage has not been as high as I would have liked it to have been at this point, but that is partly why I committed to The Tune Up a few weeks back. I decided I would be content to hit 15 miles, since I figured I could at least go that far without risking an injury by over doing it. But in the back of my mind I knew, if I made it as far as 15, I would be too stubborn to throw in the towel only three miles from the finish (even if I had to walk turtle pace through the last stretch).

I knew as soon as this race started that it was going to be my kind of day. The slow and steady long run pace always seems to suit me and I was finally surrounded by other runners taking the same approach.

The toughest part of a truly long run, for me, is the mental aspect. One lap at a time, I told myself. And so it went. As we came through the first four miles or so we passed a table with Powergels of every flavor imaginable. I had a pocketful of shot-blocks, but after some stomach troubles from the Bear Mountain Marathon, I knew I have to continue to try different fueling solutions. Two months out from the marathon, it's now or never eh?

Strawberry-bananna- with caffeine!- good enough for government. I took it with water, and continued back up cat scratch hill, with some good conversation in the form of a Judge John Hodgman Podcast to help keep my mind occupied.

nyrr 18 mile tune up map

The first 6 miles went great- I was feeling good, and ready to really dig into things. Around mile 10, back on the west side near the 72nd transverse, the fuel boxes were starting to really look like a hot commodity.

Runners were grabbing gels by the handful and I grabbed an extra on the off chance that they would run out (spoiler alert, they would). Another strawberry-bannana carried me swiftly back up through the second lap.

My pace for the first 12 miles was just about 2 hours- right on my nice and easy goal pace. I hope I have the time to work on a little speed in the next few weeks, but my #1 mantra is "Pacing, pacing, pacing; Don't burn out." You're doing great, I tell myself- someone's gotta keep the mind in a happy place.

And then it began. Around mile 13, I felt like I had a pot of coffee sloshing around in my stomach. I ate a pretzel or two, I sucked the salt off another one because my mouth felt too dry to choke down one more. Maybe it was the Gaterade? I thought, mental note, hold off on the Gaterade and take the water intake down a notch.

By mile 16 I was in a bad way and had to make a serious stop at to hop into the boathouse restrooms. Such timing! I was grateful for that at least.

Back on the course my stomach was churning, like heartburn and a million other stomach grievances. At least I wasn't focusing on my potentially tired legs. Up Cat Scratch one more time- and then the crowds- and the final chute to the finish.

It was wonderful. And I got bleary eyed thinking of everything that had taken me here, in the past three hours, the past nine months, the past two years. And just less than two months I will finally be running through Central Park with tens of thousands of others runners, each with their own story, each finding their own meaning in that finish line.