I just read an article from the Associated Press touting a "new" concept called the Invisible Bracelet. It presents the company as "emergency health alerts for the Facebook generation." A simple idea, really, that uses a pin based On-line system to notify emergency responders of health issues, as well as contact information for anyone unable to provide the information themselves. It's a great idea, and revolutionary. Well, revolutionary if it was new. It seems neither the Associated Press or the makers of Invisible Bracelet bothered to do much research. Their concept sounds remarkably like something I've used for many years, RoadID. (Yes, I specifically left the link for the Invisible Bracelet out while adding the link to RoadID) When I first started running, I wasn't overly concerned with ID. I was close to home and the distances were short. As I started increasing those distances, I started carrying my driver's license. Finally, I decided it was time to get a RoadID so important contact information would be immediately available. That band around my ankle is now as important as my watch. The rare situations where I forget it on runs, I feel naked as soon as I realize it's missing. I've never forgot it on the bike. And if I don't have it for an open water swim, I don't swim. It's that important to me. Recently, I've been contemplating the RoadID Interactive ID. Similar to the original RoadID, this system provides an On-line system for updating contact, medical, and other histories. First responders can use the provided PIN to log onto the system and find all pertinent information.
Apparently endurance athletes are years ahead of the times. A system that duplicates what we've been doing for years (though only in Oklahoma) is being touted as some incredible new idea.
For Invisible Bracelet, keep up the efforts, because athletes aren't the only ones that benefit from such emergency contact information. For the Associated Press, perhaps you should consider spending some time researching stories. A simple Google search of "emergency identification" returns RoadID right at the top of the results page.
And for endurance athletes, that others are emulating the RoadID concept might suggest that it's a good idea. If you don't already use one, click on one of the seven links provided above and order one, today.
(Full disclosure - There is nothing to disclose. RoadID is not, as yet, a sponsor or training partner. They just provide a horribly important resource that warrants discussion, and have been doing so for years. BTW, that's EIGHT links, now)
One significant difference between marathon training and ultra marathon training is the nutrition needed for training runs. Most marathoners will complete two runs of about 20 miles prior to race day. Training for the Fall 50 in October calls for back to back weekend runs, and those runs have been in the range of 4-5 hours for weeks. That translates to 23-30 miles.
At that distance, I go through a lot of nutrition while training. This weekend I used nine gels and a packet of Clif Shot Bloks (more on that, later). I'm grateful for various Online sources that help save on the cost, because a case of Gu is lasting barely two weeks.
For this weekend's runs, I tested out some freebies. Both the health expo and actual race for the Fox Cities Marathon allowed me to stock up on CarBoom gels, and I also picked up a sample of Clif Shot Bloks. And the rule is to not RACE with new things. Though they were both the distance of a marathon, neither training run was a race.
On Saturday, I went with four Strawberry Kiwi CarBoom gels. My very first impression was "Holy insulin reaction, Batman!" I'll have to test others, but I feel safe in saying the Strawberry Kiwi flavor is sickly sweet. It says a lot that the Gatorade chaser tasted bland.
That said, I finished all four gels and suffered no GI distress. Of course, I've never had any distress from any gel, so I might be a bad example. Gu, Power Gel, Hammer, whatever. And at 110 calories instead of the 90 Gu provides, CarBoom might have a place in my arsenal.
Sunday, I went with two Triberry Gu, two more Strawberry Kiwi CarBoom, and a package of cola Shot Bloks. I used the Gu first, followed by the CarBoom, and finished with the Bloks. Interestingly, the CarBoom seemed less sweet after the Gu. For future races, I might consider alternating Gu with CarBoom. It's a few extra calories and provides a greater variety of flavors.
For the most part, I liked the Shot Bloks very much. They provided a bit of solid food without being overwhelming. Since they are in caramel size pieces, portion control is easy, and each piece is about 10 calories. As a note, in addition to being the same size as a caramel, they are equally sticky and chewy.
Update: Co-worker and commentor John pointed out that I may have misread the nutrition information on the package of Shot Bloks. We looked it up On-line and determined a package of six pieces has 200 calories, making three pieces comparable to a single packet of gel. Thanks to John for pointing this out. It makes me more comfortable with the idea of using them.
The biggest concern with the Shot Bloks is that a package of six pieces is only 60 calories. Those six pieces take up far more room than a couple of gels, for a fraction of the energy. Anyone looking for "bang for the buck" would be better off going with gels. But for someone looking for variety and "solid food," Shot Bloks might be the answer.
Finally, a bit more feedback on Hammer Endurolytes powder. I've been using this in my primary drinking bottles for several long runs, now. The results have been completely positive. I'm now completing 30 mile runs in warm weather without serious dehydration. In the past, runs of 10-15 miles often resulted in dehydration. Depending on the individual's tolerance for the "salty" taste of increased electrolytes, there is a great deal of flexibility in dosage.
My final test will be to use Endurolytes powder with Gatorade Endurance. That is what will be used on the course of the Fall 50, and I have a couple sample packs for tests during training. I believe it will be fine, and continue to recommend this product as an option for those struggling with hydration issues.
As you consider alternative nutrition ideas, please remember to test them in training. As you become more comfortable with what your body can and cannot take, you'll have a better idea what might work during a race. I've found I can grab just about any gel being offered on the course and use it without worry. Others I know have to always carry their very specific nutrition as just about anything else will take them out of the race.
A safe bet, though, is that if you DON'T test it, it will cause problems.
Anyone familiar with Chris McCormack's history at the Ironman World Championships knows he paid some heavy dues on his way to becoming world champion. His early attempts at winning in Hawaii ended in failure as he struggled with heat, dehydration, nutrition, and the worst the course could throw at him. By constantly learning the lessons taught at Kona, adjusting his plans, and, most importantly, making changes to his electrolyte intake, McCormack fought his way to the top of the podium.
Last year, after learning about McCormack's plight in past races, I started looking into electrolyte replacement techniques. I saw a lot of what he experienced in myself. In many training sessions and most races, dehydration led to problems at the end of the event. Anything over a couple hours would find me caked in salt and dehydrated, regardless of fluid intake.
In the best of conditions, I am unable to swallow most electrolyte supplement in pill form. The one I was able to swallow caused GI issues both times I tried it. And one powder form I learned about, Gatorlytes, seemed unavailable for the average joe (if they're even still produced). Finally, last year, I learned that Hammer Endurolytes were available in a powder form.
The perfect solution! Well, almost perfect. It seems that while Endurolyte capsules are available everywhere, the powder is much harder to locate. In fact, the only place I was able to find it was Online. So, last week, I gave up on local sources and ordered a can direct from Hammer.
This past weekend was a great opportunity to test it out. With a four hour run on Saturday followed by a three hour run on Sunday, dehydration was sure to be a problem.
Saturday, I went with one scoop of Endurolyte powder per eight ounce bottle of Gatorade. I carry four bottles on my belt, giving me 32 ounces of fluid and four scoops of Endurolytes. During the run, I have to refuel, and opted to skip carrying additional powder for those bottles.
Saturday was already warm when I started the run at 5 a.m. Twenty-three miles later, at 9 a.m., it was considerably warmer. And I was still sweating. Normally, after this kind of run, I would be totally dehydrated, and perhaps a bit bloated. I considered this a good sign.
Sunday, I headed out late in the afternoon. Though it was a bit cooler, I went with about 1.5 scoops of Endurolytes per bottle to see if taste would be an issue. I will continue to increase the amount until it becomes unpalatable. With 1.5 scoops, it tasted fine. Again, I was still sweating when I arrived home, and didn't feel that fluids were staying in my stomach. Good sign number two.
Most importantly, I didn't spend all day Saturday and most of Sunday dehydrated. In fact, I felt very good on my run Sunday. Compared to past runs in this range, it was the best set of consecutive runs I've completed. It was also the longest run weekend I've ever completed.
I will continue to test the Hammer Endurolyte powder over the next couple of months. So far, they get a big thumbs up for resolving my "no sweat" issue.
 During Iron Wil's Throughth3wall Challenge, one of my training runs turned into a fartlek. I generally run fartleks based on the music on my MP3 player, I refer to them as "musical fartleks." Referencing that in my training log earned one of Wil's weekly prizes. In my case, it was a set of Drymax socks.
As one of ten recipients of those socks, I will also be participating in a little contest to put these socks through some testing. Well, more like the wringer. The goal is to wear them in the toughest, wettest, dirtiest training we can find. And then report on how well they performed.
Since Drymax provided me with three pairs of socks, I've added them to my Training Partners page. The package contained one pair each of lightweigh running socks, heavier running socks, and trail socks. My initial impression is pretty good.
Since receiving them, I've been wearing the socks in various different situations. Only after listening to Wil and Kahuna on their latest podcast did it hit me just how effective these socks can be. Oddly enough, it was downhill skiing that made the point.
On a recent ski trip, I was unable to find the thermal socks I normally wear. Rather than tear the house apart, I grabbed the Drymax trail socks and a pair of heavy cotton socks. On the hill, I wore the cotton socks over the trail socks, an unplanned moment of genius (pronounced "luck").
As I was changing at the end of the evening, I was shocked to find the cotton socks were damp, almost wet. My feet were fine, though, and hadn't gotten cold. I just figured a bit of snow had somehow got into the boot. After listening to Wil interview a Drymax representative, the truth dawned on me.
Drymax socks are designed with a moisture wicking material next to the skin and a moisture absorbing material on the outside. Put a cotton sock over that, and it's a perfect system for keeping feet dry. In the end, I wound up with damp cotton socks, dry trail socks, and dry feet. Mystery solved and theory proved.
I'm excited to be able to test these socks in other adverse conditions. If they perform as well in snow and rain, they'll become a regular part of my training and racing wardrobe.
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