Brush Mountain Breakdown 16 mile

Race date: Sat October 29, 2011
I've heard of this event for years, but never knew anyone that has run it and by looking at race results from previous years, I think I only recognized one name. I dont believe that this event is very well promoted, and I think it has the potential to be an amazing event. Well, it is an amazing event, jut not too many attend. There's about 45-60 runners each year for the 15 / 16 mile. I say 15 / 16, cause some places you'll see it listed as 15, and others as a 16. I think James from Run About Sports in Blacksburg, VA told me it's really 15.7. One flyer for 2011 had 15 on one side, and 16 on the other.

The events includes an 16 mile, 8 mile and 5k options. You can look up previous years results and find out how many enter each event. It isnt too many, this is a smaller event but the course is so good, and the shirt was a very nice!

James Demarco is the Race Director, and his shop Run About Sports (an awesome running store by the way!) is the main sponsor, or whatever.

The event is also credited to the Blacksburg Striders, but there are so many broken links on their site, (and I hate to say that but it's true) and has been for years.

Trying to prepare for the event
So, I ran into a lot of dead ends when searching for info about this event. But diligence pays off.
There was a blog that was helpful with getting some race info.
Cort the Sport has run the event 3 times. in 2008,  2009 and in 2010.
See all of her blogged race reports there. I tried to message her to let her know I appreciated the info, and wanted to link her pages here, but I couldnt find a way to contact her, and trying to leave comments on her blog diddnt work either, it only allows me to make comments half the times that I try at blogger pages anyway. (Caught up with her via Facebook).

I just decided that I would call Run About Sports and ask questions about it when they occurred to me.

 There was other information online that I discovered but it was outdated. Again, I think this event has potential to bring many runners.
The Brush Mountain Breakdown takes place at the Pandapas Pond trails, which is in the Jefferson National Forest. I used to run at Pandapas Pond, when I lived in Christiansburg, VA during and just after being in College. I ran there very frequently. I was excited to be back on those trails, and to be hitting the trail system from the opposite end than I normally access them from.

During my time running those trails, which was around 2003-2005, I was never able to run the miles that I can today. So I was glad to be able to spend so much time out there.

Pandapas Pond trail map

There are links to the Pandapas Pond trail system map HERE.
Elevation profiles and maps can be found HERE.

 The course that the 16 mile race runs is shown below.

If you study the first maps, and compare the second map, you will see that the event starts at the "end" of the Poverty Creek trail, which ends on FR 708. You will drive on FR 708 on the way to the race start. See Pandapas Pond has a parking lot, and official access area, but the trails go off into teh woods about 8 miles deep, which FR 708 takes you to the end of the Poverty Creek trail, which is the longest trail in the system.

You can see this sign below from 460 as you drive to the race.but this isnt where you turn. Follow the directions carefully, as you dont really drive to Pandapas Pond's main area, but you are on that trail system.

Race registration form from the Blacksburg Striders had good directions. It is basically 460 to the FR 708 for 5 miles. It's a rocky / dirt road that takes a while to drive down, and then it opens up to a field where the race is held from.

Along the way
Along the drive down 460 from 81 into Blacksburg There was frost upon the tree tops.

Driving down the forest road, here is the view of the race set up. Simple.

Course and race start
The run began on the Forest Road, for about 0.3 miles, and the turned left into the woods where the Poverty Creek Trail began.

 There was a noticeable climb along that first mile of trail, but for the most part when along the Poverty Creek trail it was simple and rolling hills. Most of the entire course stays on Poverty Creek, crossing the forest road at one point, and then making a loop at the end of the course along Jacob's Ladder and Snake Root, then back to Poverty Creek and all the way back to the start.

The climb up Jacob's ladder was the largest climb for the course. the below image will help you with what to expect for that climb.

  After Jacob's Ladder. it's a nice refreshing downhill on Snake Root, then back on Poverty Creek which seemed to roll on for a good while.

My experience
Knowing this would be a smaller event, I diddnt expect a lot of familiar faces. I knew fellow Mountain Junkie Courtney Griffen would be there, and sure enough she was the only one I knew. I saw a couple other familiar faces and talked to a few others, but no one from recent races I've run.

The 5k runners started 30 mins before the 8 mile and 16 mile runners. With some simple quick announcements amidst the chilly wind of something under 35 degrees, we were off. I was thankful to get into the woods, as I knew it would block the wind, and it did. Things got heated up after around mile 2, as does most cold weather runs. I was wearing a thin polyester first layer over my legs, and running shorts over them. A thin long sleeve running shirt covered by a full zip micro-fleece jacket that has a lot of vents. I also wore gloves and a knit hat. I considered losing the hat, but was glad I kept it on.

Dressing properly was the biggest stressor for me prior to this event. As the weather forecast the night before the race said it was going to be almost 30 degrees with a mix of rain and snow. Thankfully in the morning the weather changed to light rain. The light rain was indeed light and there was no snow... Well not until I made the climb up Jacob's ladder. This is when I was glad I kept the hat on. The ground became more and more covered with ice and the wind blew the ice off the trees. I felt that I was in an ice storm or hail storm. Chunks of ice hitting me in the face and shoulders. It was pretty awesome actually.

I had caught up with Courtney a few miles in, but once we got to Jacob's Ladder she strongly proceeded up as I dropped to a walk / hike now and then. After catching up with her on the Snake Root downhill, she and I recollected how neat the ice was to run through. I'm curious what the temp difference was on that climb, it would be nice to know, as it was much colder on top of the mountain.

After getting back on Poverty Creek, I were soon returning to Aid Stations that I had seen once before.

Aid Stations
There was a total of 4 aid stations. They were stocked with water, Gatorade and various energy bars and power bars. Also there were cliff blocks, power bar gels and GU gels. I think it was the 3rd and 4th AS that I took and handful of either GU chomps, or Cliff shot blocks, and refilled my hand held bottle.

Speaking of my hand held bottle, I was surprised with how few runners I saw carrying any supplies. I noticed one runner with a vest / pack on, and a couple others with waist packs with bottles, but I could count them all on one hand who was carrying supplies. I thought that was odd, but I guessed that the cold weather may have influenced that. Regardless of what others were doing I knew what I was used to and stuck to it. Later in the race, when there was about 3 or 4 miles to go I took a GU gel of my own that I carried (I carried 3, only used 1) Lately, I prefer real food to "chemical" energy, but it's what was necessary for the race today.

I would have liked to see some chips and pretzels at the aid station, I would have consumed some.  On that note of nutrition and hydration I did take a few Salt Stick capsules. One before the run, one after and then one when I got home. The only reason I took one when I got home is because I recalled how I felt after the race that I ran when I took the Salt Stick caps previously, and my muscles were not very sore at all. I figured those electrolytes helped me recover faster, and therefore I took an extra when I got home. (so far it has helped, I do believe)

Comparatively speaking
The other 16 mile trail run I had recently completed in September was the Iron Mountain Trail Run. I recall how I felt on that race, which you can read about if you follow the link. Today I felt stronger, and I think I recovered quicker as well. I would believe that suggests I am getting stronger.

I am enjoying this distance. I think that the IMTR 16 in September, and the Conquer The Cove 25k in June, as well as this event are critical distances to get comfortable with when progressing in my miles.

Both events the BMB and IMTR were low-frills events. For example, check out the post-race display of food and nourishment.

But what you needed was there. Bananas, sugar, protein, water.

As I run more and more, I am building confidence that I'm passing the 13.1 (half-marathon) mark as the mileage that I enjoy the most and which I feel really presses me forward. I've run 9 half-marathons since 2004, 5 of them in recent years between 2010 and 2011. The 4 other events that I've run at or beyond the 16m / 25k distance, have all been this year. I look forward to where my future runs will take me.

What I've done differently this time
Not too much. I've not used Cliff shots, or GU chomps much, and I consumed them during this run. I took some salt caps, and I'm still getting used to them, but I'm 2 days post run now, and I'm surprised how well my muscles feel. I'm starting to be a real believer in them despite how much I hate the idea of taking "pills".  I'm still loving my Smart Wool socks. I they are truly "my sock" for running. I appreciate most the seamless toe. I've bought a few pairs of them now.

How the initial results were collected.

What is next
Support Lydia in covering her first half-marathon this November. The Star City Half Marathon.
There are still some runs I want to do. I want to run to Mcaffee's Knob and back again. Hopefully make a group run out of it.
I really want to hike / run the section on the AT from 311 before Mcaffee's Knob over Tinker Cliffs, past Hay Rock, and end at 220. I'm told that section is about 20 miles.
Next Sat I have the honor of sweeping the last half of the Mountain Masochist 50 miler! I'm excited, as I will get a preview of the course. There is a chance I will attempt this event next year, if my running continues to improve.
In 2012 I'm hoping to complete the 3 50k events that are a part of the Lynchburg Ultra Series (Holiday Lake, Terrapin, and Promise Land). The series ends with the MMTR 50 miler. We will see how the season progresses!

Thanks for reading. Please "follow" to keep up.

Hinson Lake 24 Hour Ultra Classic

My head is still not on straight from settling-in of how awesome this event was for me. I apologize for the length of my race reports, but I know that I wish I had reports to read that were this lengthy when preparing for a big event. Maybe I'll make them shorter for future events... we'll see.

Hinson Lake

Here are other blog reports on Hinson 2011:
Jimbo at So Far From normal
Brett at Doing More On Less
a 4-part report at RunOnPurpose
Shel at terrible twos and running shoes
Amy's report here
Bryan at Davidson Area Running Team (VERY funny)



Where to Begin?
Each event I enter lately has become more and more amazing. Seriously, after the CTC25k, then a strong run in Lynchburg's half, the IMTR 16m, and now this? A 24 hour run.


"You're going to run for 24 hours?"
OK, no I never planned to run for 24 hours, but that is the impression that most runners, and especially non-runners get. If it is hard to imagine, perhaps it is because of the way you imagine it... so allow me to explain. Hinson Lake 24 is quite the relaxed arena... As Race Director Tom Gabell says "It is like a big picnic interrupted by some running" That is until Mike Morton runs past you at a pace beyond any other, and you are quickly reminded that he's the course record holder at 153.89 miles. This year he plans to exceed that. There is always "that guy". Not to discount the effort made by everyone out there that was pressing on to their own goals.

The 6th annual Hinson Lake 24 Hour Ultra Classic Took place in Rockingham, NC starting on September 24th at 8AM and ending on the 25th at 8AM. This is a timed event, rather than a measured event. The goal is to cover whatever distance you desire within 24 hours. The event is quite inexpensive and cost only $24 to enter. The course is a 1.52 mile unpaved path. Runners travel the distance they choose to cover along this loop. It's OK to show up late, and it's OK to leave and come back. There is plenty of food, drink and camaraderie. There is one water stop / aid station for all food and drink. This is next to a table of volunteers that count your lap.

Scoring table and aid station

Runners are responsible for letting your volunteer at the scoring table know that you completed a loop. At the end of each lap, you make sure your lap was counted for, often just with eye contact to the person you know has been counting your laps, then you grab any drink and eats at the aid station, then carry on to your next lap.

The 6th annual Hinson Lake 24 hour Ultra Classic is the largest 24 hour event in the Nation! This year registration was held to 277 registrations. The average age was over 42 years old. 58% male, 42% female. Runners represented 17 different states, and over 57% of entrants (160 people) were first time runners at Hinson.

Rotary lodge, Check-in was here on the deck.

Goals
Every runner had a different goal, and I bet no one's goal was contingent on what anyone else was doing. My personal goal was to see if I could cover 50k (31 miles), preferably to go that distance in under 10 hours, I really wanted under 8 or 9... Yet I did it in just under 7 at about 6:53!

That was my primary goal. My second goal was to see if I could complete 50 miles with in the 24 hours. After I hit 31 miles in 7 hours, I knew this was possible. I took a "victory lap". I rested, I felt I needed to move to ward off post run stiffness. I took another lap. I was at 24 laps when, I decided to sleep a while. At 4AM it was time to run again, covering another 15 or 16 miles in the final 4 hours. to get to about 55 miles (Not official, as final results are not yet posted. I will update when I get the info)

That was the summary. These are the details.

Planning
I was quite stressed about this event. Interestingly it wasnt about the running, really. It was about the logistics of what to bring. What to wear. What to eat. How and where and what to sleep on, if I even could sleep from the excitement. The concern of being there all alone for 24 hours, all this and more. So in the months and weeks and days leading up to Hinson, I made lists and slowly checked items off of it. I looked up as much info online as I could about 24 hour events, and talked to others.

What to bring
This list kept getting longer and longer, and it started MONTHS ago! a few different pairs of running shorts and shirts and socks. 2 pairs of shoes at a minimum. Sunscreen and chapstick. Body Glide... and an extra bar of Body glide, just in case (I seriously believe in that stuff!). Music. Head lamp. Preferred food items. Body wipes. Cold running gear, just in case - gloves, hat, jacket. Camping chair. Sleeping items: sleeping bag, cot (borrowed from my brother - Thanks John!) and tarp to cover the ground, as well as rain cover. Trash bags. Hand held light. I may add more items as I think of them.

If you're planning to attend a 24 hour event, and you've not assembled a running bag, now is the time.

I ended up using 2 pairs of shorts, 3 shirts, 3 pairs of socks, plenty of Body Glide in all the special places. I never used my music, sunglasses, sunscreen or cold running gear. I set up the tarp and camping chair right off the bat, then brought my cot and sleeping bag right around dark.

My little chair. Same place I set up my cot.

What I wish I brought: shoe gaiters, running hat.
I probably wouldnt have used the hat, but if the sun was any stronger that day, it would have been nice to have as well as the sun glasses.

Friday before the race
The silliest thing I probably did for this event was NOT get there the night before. Seriously... a 24 hour event, and I'm going to drive 3:45 (according to Google Maps) in the AM to get there?  Friday night, I had the car packed, I scanned the directions again, and looked at the layout of the Hinson Lake premises, parking etc. I tried to de-stress, I had clothes layed out and planed that breakfast would be bought along the way. I was ready to make coffee, kiss Lydia and leave.

Saturday came early
Alarm at 3:45, in the car at 3:58. I've got 4 hours to get there before race start. Sure I drove a little too fast (swiftly), but got there in about 3:15. Plenty of time to do my pre-race routine, change clothes etc.

Arrival
Parking was simple, park where everyone else is parking. There are 2 places to park, either on the Rotary Lodge side or the Crow Run side. If you want to park on the Rotary Lodge side, you will be closest to bathrooms and to the scoring table and aid station. Yet from this area heading down the course pathway, toward the Crow Run parking area, is where all the tents and "comfort / crew" set ups are. So it is likely that your chair / tent set up will be between the scoring table / aid station and the Crow Run parking area.

Picture toward Crow Run parking area, taken from my chair on the course.

I was nervous about being far away from the car, and any extra foot travel would want to be minimized, but it truly wasnt a problem. I fared better parking at Crow Run. After changing in the car, I carried my chair, 2 tarps and running gear on my first trip from the car, and never went back until dark.

A familiar face
Thank goodness for Facebook. I wasnt sure where I was headed exactly as I headed out of the car and toward the lake. But I saw Ricky Scott, whom I've only met via Facebook. We had talked about both being here. Ricky is from Rocky Mount, VA and part of the Crooked Road Running Club. He was relaxed and introduced me to the others he was with. Thankfully there was a nice little cot-sized space next to them, and I pitched my chair there, thinking my cot will fit just perfectly here too. BTW the Crooked Road Running Club is hosting their own 24 hour event in December! Limited to 100 runners)

Note in the background the path to the Crow Run parking area. Very close.

Check-in
I walked down the path of tents and crew stations to the deck of the Rotary Lodge and checked in. Race logo design T-shirt, bag and pint glass. very nice! Got my number and pins and headed back to my chair. It was raining. I was wearing a thin jacket to ward of rain. I diddnt get into my running shoes or socks yet, as I diddnt want them wet before running if possible.

The Others
At the location I was set up at was 2 couples from close to home, Ricky and Sharon Scott and Johnny and Gloria Nolan. There was also a couple from Charlotte next to them, Mark and Kim. They were all very hospitable and welcoming to me, and I greatly appreciate that. I recall what my friend Anita Finkle told me "You have a lot of friends there, you just havent met them yet" Well, I made some friends quickly and I'm still making them now as the pictures are hitting Facebook and being tagged left and right.

24 mins until race start. This was the beginning / end of the loop. Scoring table on the right

Start
Race Director Tom Gabell gave quick announcements and provided his repeated advice "take care of your feet". David Solomon spoke a prayer and we were off. No one was really in a rush. I ended up close to Ricky for my first lap and he kind of oriented me on what to expect for the course.

Course
The terrain is basically flat, and no hills. There was an area that was affectionately dubbed "Mt. Hinson. Which I recognized the down, more than the up. The path was mostly all fine gravel with many different sized foot bridges. Many runners wore shoe gaiters, and this is most definitely the event to have them.

Various shoe gaiters

Another image of shoe gaiters

The path leaned right or left here and there, but was basically smooth and simple. It's not the terrain that is the challenge. Yet, again I'm reminded of Tom Gabell's oft given advice "Take care of your feet". Perhaps here is as good a time as any to share that I took some body wipes. Actually it was a pack of "facial cleanser" but whatever... I'd suggest something of that sort to bring, to clean your body when necessary. these were alcohol based, and I'm not sure if that was good or bad, but I used them to wipe my feet of on 3 occasions while running, and also when i knew I was done running for a while. This was good to rid of the grit, and clean between my toes etc. then I changed socks too at these times. A fresh start.

One of the larger foot bridges

Nearing the end of the second half of the loop. Note the tents across the lake

At the end of the loop. Very serene. Notice again all the tents.

The 24 hours
It is interesting that there are so many ways to approach this event. Ricky told me that there are many who use this event (and I'm sure many other 24 hour events) as a training run. Be it a 20 milers or so before the marathon they have their eyes on, possibly? There are others who strive for a certain distance and when they meet it, then they leave. such as a 50k distance. There's also those who strive just to exercise and have a workout for a certain length of time, and when done, they leave. I'm guessing that up to half of the entrants had departed by night fall.

My performance
I had said that my initial goal was to cover a 50k distance and to do it in 8 or 9 hours. I thought I was capable of this with some walk / run, and never running as fast as I wanted to, despite how I felt. This technique allowed me to complete a 50k in just under 7 hours. Which brought me to my next goal, completing 50 miles within the 24 hour time frame. Well, after I had completed 50k, I took a victory lap (walked while I talked with Lydia on the phone) and consumed much food and drink. Then rested a short time.
When I felt that my muscles needed some activity, I took to another run / walk lap. Afterward, I rested, changed clothes, hit the bathroom for a wipe-down bath and put on all new clothes, and shoes etc. I rested in my chair, massaging my feet ("take care of your feet" ringing in my head, knowing that he was smarter than I). night fall arrived and I returned to the car to get my brother's cot and sleeping bag. This was a good set up right on the course. It was there that I rested for about 6 hours.
My alarm awoke me at 3:45 AM. I knew I wanted to get back out there. Waking, stretching, changing clothes and putting on new shoes (Newly purchased Montrail Masochist)

I hit the trail sharing a walking lap with Paul. I'll call him Paul the Astronomer. Paul taught me the difference between astronomy and astrology, which in hindsight was quite an elementary question for his very intelligent mind. I took to a similar routine which carried through my final laps for the 50k... Running from my "camp" set up down to the bridge on the following side. this was claimed to be about the half-way point. I walked the bridge and a little further and then ran again to the aid station and scoring table area... then walked again to my camp, and again ran. I did this for 2 laps, and then forced myself to either walk a full lap, or to atleast walk half of it, and only run the final stretch I would have run otherwise. This continued until the infamous BANANA LAP!

The Banana Lap
Anita told me how this was to work. As the clock is ticking closer to 24 hours, and you are going to head out for your final lap, the scoring table hands you a banana with your bib number and initials on it. You set out on the final lap. When you hear the car alarm signaling the end of the 24 hours, you place your banana on the ground (you are asked to NOT eat the banana) then they will measure your final distance from the start to your banana.

It's over
I admit that the end was welcomed. I knew I was back on my feet for 4 hours straight, and completing 15-16 miles that morning, often with a head lamp. It was exciting, but honestly if I had another hour, I would have pressed on, and it was good for me that it ended. I had accomplished every goal I wanted. I was making excuses to keep running. I said that if goal #1 deserved a victory lap, then surely goal #2 of 50 miles deserved 2 victory laps! I covered 50k, I covered 50miles. Mission accomplished.
I'm awaiting the final results so I know exactly how many laps and miles I covered, but I think it is 54 or 55 miles. ( I will update when the website does)

Results
Many accomplished their goals. the super-human award goes out to Mike Morton who exceeded his previous record of 153.89 miles with _______(156+). (I will update the the website does)

Things I did different
"Dont do anything different on race day" yeah-yeah. This is generally good advice, but if you read my other race reports, there's always something being done differently.
Goodness - like everything was different!
One thing I'd like to emphasize here is that I've been enjoying Silk chocolate soy milk after my longer runs. Very refreshing, sweet and it's like a treat for me.

For Hinson, I packed a little tiny cooler that held 4 single servings of Silk, and I looked forward to them as I finished simple milestones, 15 miles, 20 miles, 31 miles. This was a product I was used to but employed it's use a bit differently.

Usually on long runs, I'll consume 2 or 3 GU gels. This event I had enough real food items that I never felt the need for a GU, and liked that I could avoid them. They just seem like mysterious chemicals to me.

Ironically after that comment. I experimented with electrolyte capsules. I researched and asked around about different brands, and Fleet Feet in my town carried Salt Stick capsules. I felt these had a good balance of electrolytes and more than most competitors. It is suggested to take one every 30 - 60 mins. but I took them much less. I took one maybe every 1.5 - 2 hours while running. Of course I avoided cramps, and felt that I was nourishing myself just fine from the aid station.
 

How I feel a couple days post
This entry is being completed a couple days after the event. I requested off work for the Monday after the event in anticipation that I wouldnt want to get out of bed, but honestly I feel good. The only negative feelings I have is the outside of my left foot and a little on the arch near the heel. I ponder if this was due to 16 miles on a new shoe, which is a corrective shoe, whereas I've been using neutral shoes? I ponder if it is because the trail kept turning left (think NASCAR) and this continually stressed that part of my foot. I ponder if it is just simply an over use injury.

I feel as if I'm walking with a knot under the outer edge of my left foot. I know my right foot's sole is sore, but the left one is taking all the attention.

I do not have any blisters, and I thank Smart Wool socks for this. The Smart Wool PhD Running Light Mini is my sock of choice. I've been wanting to find an awesome sock and I think I have found it! I also think this is due to the foot care and cleaning of my feet I did periodically.

Any sore muscles are not near as bad as I know I've felt before. I'm sore, but just a simple soreness, nothing harsh as I would have possibly imagined.

What is next?
on October 22 is the Mountain Junkies' 4 mile trail night race. and in December is the Crooked Road 24 Hour Ultra! A lot of fun to look forward to.

Additional pictures of me that surfaced after the race:

Running to keep up with Ray K., writer for The Running Times.

Walking a "victory lap" and calling my wife the report the recent accomplishment.

Pre-run jitters, but everyone was unusually calm.

Good article on race nutrition (from irunfar.com)

Lately, I've desired to learn more about how to remain nourished while running. I've been asking other runners what works for them, and reading online. I ran into a great article which I found at www.irunfar.com They have a nice list of running related articles, most leaning toward distance and ultra related info.

» See article
Written by exercise physiologist Bill Henderson, MD

I found many things interesting and informative in the article. Judging by the comments that follow this piece, and another which he wrote on that site (on Running Economy), his informative and educational writings are appreciated by many readers, of which I am one.

The article was written mostly with his thoughts about preparing for a multi day race, the Marathon des Sables. Which is a 6 day, 151 mile race across the Sahara desert in Morocco. (crazy right? few sill disagree.) The article covers, nutrition comments and advice for pre-race, race-morning, intra-race, post-race, and selecting the right carbs.

Carb-loading to me simply meant eating a ton of carbs the evening before a race. Dr. Henderson clues the reader in on a carb loading technique which I've not heard before. This includes carb restriction a few days prior to your race, and running low on carbs. The intent is to deplete the body of glycogen stores in the liver and in the muscles. which stimulates glycogen production and storage, so when you eat a heavy carb mean the evening prior to your race you have maxed out intrinsic energy production and supplemented with your diet. He says that this can potentially carry a runner a full marathon's distance, but I get the impression that he doesnt advise it. He lists the pros and cons of such a technique and speaks of it's limitations in a multi day race as well.
Finally he advises to not only "top off" your carb stores, but electrolytes and sodium as well. increasing sodium intake for 3 days before the day of your race.

The morning mean before a race is best consumed 2-3 hours before the race (in another location in the article he states to eat a heavy complex carb meal 3-4 hours prior). Personally I find this a great difficulty. For example, I'm soon to join a race which starts at 7AM. The location is about an hour away and pre-race check-in ends at 6:30 when the race announcements begin. so if I'm hoping to hit a nice breakfast 2-3 hours before that, I'll be eating at 4 or 5AM... but isnt sleep important too?
I figure the best advice in this situation is the commonly spoken, "dont do anything new on race day" which is often good advice.

During the race, ultimately he suggests to consume up to 250calories an hour if possible, and eat as many carbs as possible. Of course this is tailored to the individual and is complicated with fighting off nausea commonly seen from eating too much while on the run.  I'd say that for non ultra races, and for those that wont run too much further than an hour, to tailor this information to your needs, but it is quite educational none-the-less.

He explored into the choices of carbs and talked of the combination of maltodextrin with fructrose as superior to either by themselves. this promotes me to become more conscious and read more on what I'm eating myself. This combination allows for more carbs to be absorbed and available for your body faster, sounds like the right idea, doesnt it?

The discussion on recovery foods, I found interesting as well, as I too dont always feel hungry after a race, and it seems that the harder I run a race, the less hungry I feel afterwards. his advice is to still eat! As your glycogen stores need to be restored ASAP. You are best served to eat large amounts of carbs immediately and at 15-60 minute intervals for up to the next 5 hours! I think I'm under doing it. He discussed the inclusion of protein as well as carbs, and spoke of the carb to protein ration of 4:1 that you can find in more modern sport drinks.

I've used Accelerade which I know believes in this 4:1 ratio, but cant say I have a tangibly positive experience with it. I just got a lot of it cheap and used it during last summer. it diddnt hold me back, but I'm not sure how much it did or diddnt do for me. I used Amino Vital for a couple months because I won some in a race and it tasted nasty, but again, hard to see an appreciable difference.

As I continue to pursue some personal education and advice on this topic, I think that as each of us progresses in our adventures, our demands change. What works for one season may need to change for another. and the next year, hopefully we will be running more and again our needs will change.

I personally have been using Gatorade in my hydration pack. Consuming a Cliff bar in thirds, pre-run and a third mid-run about every 45 mins on runs over an hour and a half, then usually another third or half afterwards. I ran only a couple times with a small bag of raisins and m&ms on a recent long run that was planned to be over 2 and a half hours. It took 3 hours to finish my route. I have had success with these foods, but I admit it is all experimentation. I have used GU gels in the past, because I got a hold of some, and I knew they would be offered in an upcoming race. I'm always looking for other items to try out. I am curious about other products, including NUUN tabs, as I hear about it often from other runner blogs I run into.

I would love to hear from others about what works for them.
Keep reading, keep learning, keep running. See you out there.


ADDENDUM:
Interesting to point out that Jeff Galloway in THIS portion from his book about running injury free from 2002 suggests to not carb load the night before, and not to increases salt intake either... Jeff is an accomplished athlete, Olympian and author. He knows what works for him, but I am more likely to follow Dr. Henderson's advice, as it is closer to what I've been doing in the past and having some decent success with.