Episode 463: Fifth 100 Miler Under 12 Hours

For this episode, I unpack my race at the Equalizer Endurance Run 12 Hour, where I split 11 hours 48 minutes 25 seconds for 100 miles. I share what went into the thought process leading in, how I navigated the day, and dive into my high carb fueling strategy.

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Timestamps/Topics:

00:00 Introduction and Podcast Updates

01:04 Sponsors and Promotions

01:56 Race Overview: Equalizer Endurance Run

02:57 Race Strategy and Preparation

05:49 Race Day Execution

13:05 Nutrition and Hydration Strategy

25:16 Post-Race Reflections and Future Plans

32:10 Shoe Choices and Course Mechanics

36:52 Conclusion and Additional Resources

Episode Transcript:

Alright everyone for this episode, I'm gonna dive into my recent race at the Equalizer Endurance Run, where I did the 12 hour and managed to hit a hundred mile split in 11 hours, 48 minutes and 25 seconds, which puts it as my fourth fastest a hundred mile, and also the fastest a hundred mile I've done on a non track surface.

So my other four fastest, a hundred miles of the top five were all on track surface. Two of those being. On an indoor track, 4 43 meters at the Petit Center and the other two being at Desert Solstice, outdoor track, 400 meters. So this one has some details I wanna share with everyone about, just in terms of how I positioned it, how the day went, and then dive into some of the nutrition side of things too, because for those of you who've been following along on my high carb experiment.

This one adds a pretty big data point to the stuff I talked about on the previous two episodes with that in terms of the progression of that and how that's been going. So I'll get into things a little bit by just prefacing with kind of how I approached the race. So originally when I decided to do a race around this timeframe, actually, even before I even picked this specific event, the goal was sort of to get.

Some race experience for this year since I really just haven't been doing a lot of racing, at least co. So especially compared to what I would do historically through my ultra running career where really my only race this year other than this one was Mad City where IDNF halfway through with an Achilles issue, which sidelined me for a month or so after that.

And. It took me probably a good couple months to kind of get the running volume back to a point where I was even comfortable putting an event on the calendar. And at that point I was thinking of it pretty conservatively in the sense that I would want to get a race to both practice some of the nutrition stuff along the way, the newness that is doing a high carb approach versus low carb approach.

And also just get a race rep in before a race where I could maybe give a little bit more, at which at the time I was thinking and currently still thinking will be the Desert Salts Track Invitational on December 20th. So that sort of shifted a little bit as I got closer. And that was mainly just due to the last training block I did.

I had a three week build where I went 127 miles, 140 miles, 154 miles. And the paces and the perceived effort at some of the specific stuff felt really good. And I suspected that I was pretty close to peak hundred Mile Fitness, and with that being the case, I wanted to maybe keep a couple extra goals or side goals on the table just in case things really played out well.

And this course ended up being fast as I expected it to be. But you know, comparatively, when we're looking at track surfaces, you can really get. Detailed with that. So even though this is a very fast flat course compared to a track, there was still some learning to do in terms of what that actually meant compared to that.

And you know, when we're talking about a handful of minutes here and there, that can make a difference when you've done as many kinds of flat control a hundred miles as I have. So I went in thinking I still want to kind of keep on the main objective being. Learn as much as I can about a high carb fueling approach where the possible pinch points are there for me and make some adjustments, learn a lot from that.

And also try to get 200 miles before 12 hours. Were kind of the two main goals. And then if things were just really rolling, that day, try to push down close to where my PR is. I thought maybe that was on the table if things just lined up that way. So that was kind of the head space I had going in or the plan anyway.

And. Then it was just about kind of getting into the process of it, this course is a really interesting one actually. It's around a spot called Grays Lake in Des Moines, Iowa, and normally it's just under two miles. It's 1.9 something, but they had some construction on the loop, so they had to make a little detour route, which actually made the loop 2.09 miles this year, which meant that it was gonna be roughly 48 laps to hit a hundred miles.

The a hundred mile mark was actually maybe a third of a mile before that. End of the 48th lap. So it was a pretty good spot to be able to really control things. And one of the reasons why I picked this one since my assumption going in was there was gonna be some learning and probably some adjusting to do to my original plan with nutrition.

I wanted to have as much ability to do that seamlessly as possible. And these short controlled loop courses where you can have. Some crews sitting there at your aid station, you're coming around as often as I would be for a two mile loop. That just seemed ideal, versus having a crew chase me around a course at odd distances and having a little bit less control.

So went with that with this one and the event worked great for that. Going in at the start. We were pretty fortunate with the weather. All things considered. It was overcast and it was also right around 50 degrees basically the whole day. So that was ideal. Humidity was maybe a little bit high, and there was some chance for rain at a couple points, which didn't end up coming.

We got a little bit of mist, but nothing that would be like a deterrent from that other than when you have that high chance of rain. Humidity's usually a little higher. So if I want to get really picky, I would've said, Hey, give me a little bit less humidity with those same weather conditions. And I would consider that optimal.

To the degree that impacted anything is a lot of guesswork and I'm not reading into it too much other than just assuming that obviously in super optimal conditions like a controlled setting like the Petit Center, it's probably gonna be slightly better. My, my assumption. After the race is that this course is probably somewhere around 10, maybe 15 minutes slower than a track ultra.

So when I'm comparing it to those other four that I did under 12 hours, I'm thinking of it kind of through that lens of you know, if I had done the head exact same day on a track in the same sort of weather, I probably would've been maybe 10, 15 minutes faster if I had to guess. But generally speaking, I think I landed in a spot that is about where I would've liked to have been or been happy to build from.

So I'm pretty optimistic about being able to build off of this one. Getting into the race details, there were a few things early on where I got off that were really comfortable. My pace was sitting my, my moving pace was actually sitting just under PR pace. So I was kind of in that mid to low six 40 range.

I did have a couple bathroom breaks that came at mile 11 and a half and mile 30, which had me a little concerned because historically on my best a hundred miles I would have maybe two or three stops total for it's ranged anywhere from around like 90 seconds, up to just under, over four, maybe five minutes of total stoppage time.

And by mile 30, I had already had two stops for a little over three minutes. So I was a little concerned about that. That would just be something that wouldn't end there. And I would have a few more stops and I would have a lot more, or maybe not a lot, but more non-moving time than I would normally have. But I wasn't overly concerned, mainly because I didn't really feel like there were any sort of clear digestive issues going on.

And I kind of at that time just chalked it up for just typical daily digestion and needs there. And I got it out all the way. That happened to be the case. That was the last time I had to stop the final. 70 ish miles after that were all smooth sailing, no stopping. So in terms of just how that played out, the non-moving time, the stoppages and things like that, it fell pretty much in line with what I've had for my best a hundred miles to date.

I'm really happy about that. Another thing I did a little bit differently for this one is I went a lot more on intuition versus checking data. I did look at my watch a fair bit in the early stages just to make sure I was. Not getting too far ahead of myself and that I was properly calibrating for the loop versus what I would've seen in training or what I would've seen on a track in previous races.

But I really just wanted to kind of sit in onto an intuition of what felt right versus being driven by the data too much. And that was partly just because one thing I recognize is. When I start kind of adding extra goals in there, especially some higher end ones, say if I were to say, alright, I'm just gonna really go for a PR that can drive decision making, and I didn't want that to be the case.

I wanted to make sure that I was still primarily going by my initial goals with this event. And then if it did happen to be a PR day, it would be something where I just felt really good in this last third and was able to run some of my fastest miles at the end the way I did at. At the Petit Center in 2019 when I negative split a hundred miles and had some of my fastest paces near the end, but I didn't wanna force that too early.

So from miles 30 to a hundred K, I didn't even look at my watch. I just dialed up what I thought the effort was and went with it. When I did check the watch around a hundred k, I noticed I had slowed a bit in that next block of 30 ish miles from that first one. So I had slipped a little bit off on the pace that I had hit through that first 30 miles.

I should add, when I included the stoppages, those two stoppages, my average pace was just off of pr, whereas my moving pace was maybe a little bit ahead of that. And some of that's just because three minutes gets absorbed pretty quickly over a hundred miles, but when they're just loaded into the first 30, 30 miles of the race, they become a little more impactful on the moving pace.

So it brought my moving pace, maybe five or six seconds per mile, slower than what the actual pace was on the race clock for that. For that reason. And then I basically just stuck with that strategy through the end of the race and that's what led me to the time I had. I think one of the interesting things I find about these hundred mile races is if I wanna be a little more aggressive, I probably at 60 or at a hundred k looked at the splits and been like, okay, I need to start working this back down.

And started kind of forcing some faster paces or pushing towards those. I would do that based on the data. I would see the split and I would respond, and I would kind of continually do that and really focus on trying to take that risk for a faster time. From my experience, that usually goes one of two ways.

Sometimes it goes great and you kind of feed off the momentum and you just get a really good rhythm and you're just running faster, and it really also doesn't even necessarily feel harder Other times. Go a totally different direction and you just end up blowing up. So I didn't want it to go the other direction and blow up and not hit that sub 12 hour goal.

So I avoided doing that at this race, which is something different than what I will do at some future races, likely including desert Solstice, where I'll take that calculated risk at Solstice and see where it lands me. But for this one, I didn't. I stuck to the intuition stuff for the rest of the race and that.

Resulted in the 11 48, 25 finishing time for a hundred miles. When it comes to the nutrition side of things, that was a really interesting piece to me because I thought for sure there would be some adjustments made to my initial kind of program that I had lined up. So the program I had lined up is I had a crew out there, so I had access to.

Fluid, nutrition, all that stuff every two miles. And the way I had it set up is I had a big two gallon jug that had a spout on it. And in that I had all my fluids. My electrolytes and some of my nutrition. And then I also was using gels and a little bit of Mountain Dew for the rest of my calories. That was the input I was looking for in the race itself.

So the way that looked specifically is at the very start of the race. Before I started, I had one packet of Pro Bio Blend, which is my micronutrient multivitamin supplement. I had one bottle of Delta G ketone performance, which is about 27 grams of ketone esters, about 180 calories. So I'll list all the calorie totals and the carb totals and things here as well as we get into it.

And then my strategy was drink the amount of fluid I thought I would want, and that would yield electrolytes, the fluid, and then some calories because I mixed in precision. Carbs only mix into that. So the way that would've played out is I had it all pre-mixed in those two gallons, my crew would hand me a 10 ounce bottle.

So anytime I would take in one of those 10 ounce bottles, I would have that electrolyte, that fluid, and then some of the calories coming in with it. So depending on how much fluid I took in, would depend on how many calories from carbohydrates I'd get from that. And then I would supplement the rest of what I was trying to get to with.

Precision fuel and hydration of 90 gels, which are just these 90 gram like larger kind of gel packs, which I kept one of them on me at all times. And then as I would get down to the bottom of one, I would ask for a new one at the loop. So I was basically just always carrying some of that with me and dosing that in combination with my fluid to make sure I was hitting the range I was looking for, which going in I was gonna target 80 to a hundred grams, which I thought was a pretty good spot being that.

I was pretty confident that 80 grams would be a good baseline where if I could get at least that I likely wouldn't have any huge variance from a lack of carbohydrate intake, but I wanted to keep open that going higher than that could yield some additional benefits. So getting up closer to a hundred I thought was doable, but maybe not something I should force if my stomach wasn't allowing for it.

What ended up happening was I ended up getting one of those precision 90 gels in basically every 90 minutes, and then with the additional carbs from the precision carb only mixed through my fluids, I was able to get in the remainder of that, or the remainder of my carbohydrate. Along with that, I ended up doing about 36 ounces of Mountain Dew total distributed over pretty much the second half of the race.

So that all ended up being a total of a hundred, or I'm sorry, that ended up totaling 1,150 grams, a total carbs, 95.83 grams of carbs per hour. And when you add in the delta G ketone calories, which I had one more of, the bottles that were distributed over the course of the race came out to 4,960 calories.

And so what it basically looked like, if you look at from right before the start into the race was the Probio Pro Blend one, pack two of the bottles, the Delta G ketones, the precision fuel and hydration PF 90 gels. I got 720 grams of that, the precision fuel and. Hydration. The carb only mix was about 300 grams, and the mountain dew came out to about 130 grams of carbohydrate.

And then the electrolytes I had blended into my fluid so that it matched the 614 milligrams per liter that matches my profile, which came in at about four grams of that element electrolyte that I had mixed in there. I also had a couple other things to mention with that too, namely caffeine. I took in about 600 milligrams total over the course of the race, which was a little bit back load in the second half because I got some caffeine from the Mountain Dew, which was all in the second half.

And then just some additional caffeine supplement that I spread out a little more evenly through the rest of the race. That got me to 600 milligrams total, and then fluid intake ended up coming at about eight liters. So reflecting on those two things, I think there are some improvement markers that I could go back and do it all again.

I would do a little bit differently. That's a little bit more along the hydration side of things. The nutrition side went about as good as I could have expected at 95.83 grams per hour. That was definitely the high end of what I was hoping to get to. It went in just beautifully. I have zero complaints.

I didn't really have any issues with it. I never got to a point where those of 90 gels were feeling a little bit repulsive or I didn't want to take 'em in. They all went down smoothly. I think that blend with the PF 90 gels and then, you know, roughly a third of my carbohydrate intake coming from some other sources made that a little bit more sustainable than if I had tried to lean exclusively on the PF 90 gels.

Which I did in the long run. I had one my longest long run leading into this was a run just over 30 miles in about three hours and 15 minutes. And for that one I was just stress testing the PF 90 gels. And I did all PF 90 gel for that. And I got up to just under a hundred grams per hour for that run.

And on that one I did notice, like by the end of that run I was getting a little less excited about taking it in or it was just taking a little more effort to swallow that gel. So I was a little concerned by that. Going three times as far or a little further than that on race day, that would be a bad idea.

I think it would be a bad idea in general to strategize your fueling like that. But that was just a good reminder of maybe how far to pull that back. And I think I found that right balance of it where at no point did I really feel like that was a hurdle to get over. They were going down pretty smoothly all day long.

It was also really evenly distributed. I didn't really have low hours and high hours to the point where that average came out from extremes. I was basically loading between 90 and a hundred all day long, so the lowest hours were 90, the highest were a hundred. I was never really hitting like 1 10, 1 20, or anything like that.

And I was also never hitting like 70 or 80 to get to that average, which I found to be really preferable. The only real variance is I did have a little bit of shift between taking really small amounts of it versus taking a little bit of larger boluses, which is something I did practice a little bit in training.

In training. I found when I would do like a little bit of a bigger bolus, say like 40 grams of pf 90 gel right away it would. Bring my perceived effort down maybe a little bit more after about five, 10 minutes of running. So I thought maybe that would be a good lever to pull if I started noticing like I was hitting a little bit of a low from the average, and I didn't do that too often.

I think I did that maybe three times, but it went really smoothly, so I didn't necessarily notice any big energy bumps from doing the boluses versus the smaller, more evenly distributed amounts of it. But I also wasn't paying super close attention to really minute details with pacing like I have in some other races.

So who knows? Maybe if I would've quantified when I did that and looked back on the training peaks graph for the race, I would've seen some stuff in there. So maybe I lost out on a little bit of an opportunity to learn a bit there by taking the approach I did. But that is just the way I ended up distributing it for people who are wondering kind of how that all went in then.

The thing around, the thing that I would like to have gone back and done maybe a little bit differently is the hydration. So I got in eight liters, which I thought was a pretty good target between that jug that I had, the Mountain Dew brought in a little bit of extra fluids, and I did ask for a few plain bottles of water along the way, just as I was noticing, my thirst creep up a little higher than I normally would like.

Generally I wanna avoid even getting to that point. If I'm ideally hydrated, I don't want to have a point where I'm like, alright, I need to catch up a little bit with plain water. So what that tells me is if I could go back and do it again, I probably would've tried to get maybe a little closer to nine or 10 liters of fluid and do it in a way where that spot where I was asking for the plain water just wouldn't have happened.

I think that maybe would've helped out a little bit. I also kind of confirmed that to some degree by just assessing how my hydration status was or how my body returned to normal fluid processing after the race. Usually when I do a really good job of hydration after one of these races. In about 24 hours, I can get my fluid processing back to normal.

This one was closer to 48 hours, so I felt like I was probably pulling myself out of a little bit of a bigger dehydration hole than I maybe would've been in some of my other Fast a hundred mile efforts in the past. So that's an improvement point that I'm hoping to get a little bit more dialed in.

And I'll definitely use the data from this one leading into Desert Solstice and some future races too, just to try to make sure that I. Can account for that and get a little more specific with some of those totals with any considerations in terms of weather variance from this race to what I would be doing another one in.

And that's how that kind of played out with the fuel and the hydration side of things. It was really probably one of the bigger takeaways I had other than just being pretty excited about having a solid race. Without having any Tup races leading in. The other thing that I was thinking about going into this race is usually when I've run a hundred milers in the past, it isn't something where I hardly do any racing in the months, or in this case, basically year leading into it.

The last time I did a hundred miler was actually 16 months ago, I had a big space between my last exposure point and I didn't have any like 50 milers or a hundred K tuneup races or anything where I felt like I had an opportunity to really practice the race day specific stuff as, as well as I'd like to.

So hitting the target I did without that optimization piece is definitely something I'm considering in terms of how I'm assessing the quality of this race versus. If I were able to do a race like this one with that scenario where I had some Tup races and maybe we were able to fine tune a few things a little bit more in a little bit more detail going into it.

So that all makes me really optimistic about what I need to do to be ready for Desert Solstice, and then also what I can bring into Desert Solstice that I did not have here. The other thing I've got a lot of questions about, that I just think is interesting in general, is what I'm gonna do with this high carb approach versus what I've done in the past.

And the way I'm looking at it is I wanna make sure I do a very thorough job of assessing this. So I don't think I can do that with one race effort. I think I did confirm that hitting the targets I need. Are very doable and the approach I used to get to that was very appropriate, meaning that I did most of my gut training through long runs and I did enough long runs where I had.

Probably close to a dozen long runs where I was hitting anywhere from 60 to my highest was just under a hundred grams per hour, and that seemed to be enough to get me up to that higher end of what I hit in the gut training practices on race day, at least in the weather conditions that I had. But realistically speaking, if I'm going for like a hundred mile PR in the future, all those things have to be pretty much optimized from weather to.

Digestion and all that stuff anyway. So it's unlikely that I'll be in a situation where I'm like this fueling strategy worked in optimal temperatures, but not in hot temperatures, because if it's hot temperatures, I'm just not gonna be going after a PR anyway. The other thing that I, or I should say, I'm, so with respect to that, what I want to do.

I wanna do a few more races of this nature with the high carb approach. So I just have more data points to really thoroughly assess how I feel about it versus how I felt about race performance and execution on the low carb approach. And I also want to have them done at similar venues that I've done before, so it becomes a really good clean comparator.

So with Desert Solstice being a race that I did two of my fastest 500 milers at. Then the Petit Center being the other two. I've got a couple good opportunities in the next six to eight months to do that. And then there's also a couple other races that I might throw on the schedule that I've done before too, that I can use.

And then hopefully by around June of next year when the Petit Center race happens, six days in a dome, I'll be able to have more concrete. View of just where I may be placed in this approach versus what I've done in the past and decide what I want to do with it long term from there. So those are kinda my thoughts on that.

I think it's really exciting to have kind of the race data point to go along with everything else I've done with the high carb strategy so far and something I'm really hoping to kind of continue to learn more about. And. Practice and see if there's some refinements that I can take away.

But really in terms of learning anything from it on this race, it was basically that my confidence and my fear of it being a deterrent has come down quite a bit. And I'm pretty confident going into some future races that, you know, the upper 90 target is a very doable one. And I think I've got a good strategy in terms of preparing myself to be able to do that.

I am not. Too optimistic about trying to push much higher than that. I just don't necessarily think it's gonna be the path forward for me. I think when I look at just a lot of the high end performances at the a hundred mile distance on the men's side of the sports, we're seeing a lot of 90 to 110 gram targets being what a lot of these guys are landing at.

And then there's David Roche, obviously, who's kind of a bit of an outlier where, you know, he hits 150 grams when I think about my conversation I had with him and a few episodes back, you know, his message was like, I should notice a pretty good benefit from 75 grams. Likely another step up getting up to 90 and then beyond 90.

He said he thinks it's probably gonna be very individual at that point. So my suspicion is that I probably don't need to push much higher. I'm curious enough about seeing maybe what that yields that I might try playing around with pushing some higher amounts, like 1 10, 1 20, or something like that in a training race or some longer structured ultra long runs, just to see if there's something that stands out about pushing that number up even higher than I currently have.

But right now, if you told me that's your number to target. And you had to weigh my optimism of being able to do it. It'd be really high and I'd be pretty comfortable with that intake not being something that is leaving anything on the table with respect to how the carbohydrate fueling it in the high, higher ends is gonna serve me from a race performance standpoint.

The other thing that people are pretty curious about, myself included, whiz, just like. How did it feel out there doing that and did I notice like energy being higher and things like that? And I wouldn't say anything stood out like in a big margin compared to my best performances on low carb to the degree where I just felt like I was way sharper.

There were times where I felt like if I had to gear down, it just intuitively felt like it was maybe a little more, it would be a little more manageable. Since I really didn't force that much. It's really hard to tell for certain. But I would say if there was a difference that stood out between this one and say the way I felt at the Petit Center when I ran 1119, it would be that I maybe felt like there was a little bit more room to gear down if I had chosen to do that.

I guess it's anyone's guess whether that would've been a good move or a bad move for me. In terms of how that would've played out at the end of the race. 'cause sometimes, like I was mentioning before, these things can unravel or they can kind of compound off themselves and you accelerate through.

But those are all things I look to explore and maybe continue to answer some questions around that with some future races. The other thing that I was really interested about with this race too was shoes. So I ended up going with the Puma Fast R three, and one of the reasons why I decided to go with that shoe was because I was able to do a lot of training in it.

And I think that with these premium foam super shoes, if you're gonna race in 'em for something this long. You probably need to be in them enough to really get your body accustomed to any of the uniqueness of any specific model and confirm that it's gonna be sustainable. So given that I was extrapolating a lot with this from a 30 ish mile long run up to a hundred plus miles, there was some uncertainty there as to whether what I did in them was gonna be enough for me to tolerate it and really.

I didn't notice anything too problematic there. I did bring some backup shoes to just make sure that I had an option to change if I needed to. My hope was to not have to do that. 'cause if you're changing shoes in a race like this, then you're, first of all, you're losing time by changing the actual shoes, but it's also likely you're doing it for a reason.

And that probably comes at some sort of a performance detriment. So the hope was to, not to, but I did have some backups there.

The backup shoes that I brought with me that I really did like in training that I thought would be good pivot points if I needed to was the Brooks Hyperion Elite five the speed limit Rx FPY, and the at zero Adios Pro four. So those were all there waiting in case. Thankfully I didn't need to take any opportunities to switch out.

But those are all shoes that I'm gonna continue to play around with most likely and see if it's something that would be worth switching to. I think there's probably some conversation to be had in terms of the course type and some of these shoes where you take the puma fast. R three, it is one of the fastest, if not the fastest shoe in the market right now.

So if you can make it work, there's a lot of good reasons to consider it, but. Of the shoes I listed and of a lot of the super shoes on the market, I would kind of skew maybe towards a little bit of a less stable option, which you're gonna often get. The higher the performance, the more they're likely gonna compromise some of the stability.

Thankfully, that didn't seem to be an issue on this course. Whether that translates to a 400 meter track where you're essentially turning half the time, maybe would be different. So I'm keeping it open in terms of what I would do with future races there. And ultimately what I'll do is now that I've got the equalizer behind me and Desert Solstice is the next race on the schedule, I'll start skewing once I fully recover my long runs to the track so I can just better kind of vet some of these options.

And I did do a couple long runs on the track leading into equalizer with the assumption that Desert Solstice would be kind of the bigger target at the end of the year anyway, so I have some. Kind of understanding where to start with that and to add to whatever I do going forward with it as well.

But that's kind of where the shoe decision and the shoe choice was for this one, and how I'm gonna be thinking about that going forward. The other interesting thing I did notice was that a lot of times on the short loop courses, especially if it's a track one, they'll change directions at certain points.

So a lot of the track ultras, they'll change directions every four hours. That kind of helps mechanically 'cause you're not just kind of hammering one side of your body differently the whole time. And this race doesn't do that. So we were going counterclockwise the entire way. The way this course kind of plays out is there's just over 2000 feet of total elevation gain on it, and that kind of came in the shape of these like really short, but somewhat punchy hills that you'd either go up or go down, and a few of 'em were actually met with a 90 degree turn either right before or right after.

So one thing I did notice in the days after was my right leg. Just in general, and then my right ankle was just noticeably more sore than my left side. They were both sore, but that right one did stand out as being noticeably more, and I just assume that's because I'm turning left the entire time.

So when you look at the way you're generating forces, it's that outer leg that's gonna have that more increased extreme at an angle there. So just. Compounded over a hundred plus miles. That side of my body probably just took a little bit more pounding at a little bit of an awkward angle and produced that sort of scenario.

But I just think those are all good things to kind of account for in the days after a race like this, as what airs your body are standing out as maybe having been a little bit weaker, a little bit more exposed, and that can maybe help decision making for future races in terms of how you strategize either gear or the training inputs in order to.

Make sure that doesn't become a limiter on race day itself. Other than that, I think that's about it. I'm excited to build off of this one, and if anyone has any questions with respect to the stuff I talked about here or in general with it, feel free to shoot 'em my way. I did do a Substack post on this too, so if you wanna supplement this episode with a little bit of reading that gets into some of these details, you can head over to my substack and check that one out.

And then I've also put some content up on Instagram with some of the race day photos and videos and things like that with some of the details around the nutrition stuff I chatted about. And everything that kind of went into it. That's all I got for you guys today. Looking forward to getting back into things and giving you some updates in the future.