When I started running, I only ran on the flats and ran poorly on hills.  I kept at it and eventually ran the hills well and enjoyed them.  So, don’t get stuck in one mode.  The h…

High carbohydrate intake calls on insulin most of the day. It locks a runner into a single metabolic mode. That is unfortunate because your body can run on two fuels, not just one. Imagine a football…

We start with the major nutrients: carbohydrates, fat and protein.  Protein is structural, not a good caloric source.  That leaves us with carbohydrates and fat for energy. The fundamental r…

What this section is about is success in an ultramarathon.  The details here are new, and you will do well to grasp what’s here. This is telling you: Take your time, you deserve it.  W…

The time when you are getting used to running on fat is a great time to adjust the details of your training and pace.  Most races begin with eager runners blasting off with all their stored energ…

Most people have major water/electrolyte/digestion problems in a race.  If you are competing, this is a great time to pass people.  That is done by taking care of your water/electrolytes/dig…

Exercise is needed for health benefits compared to sitting and doing nothing. The body is configured for the exercise of daily life, such as hunting, or work.  We know that first hand, but we don…

Vegetables 1/4 Red bell pepper 1 carrot, 1 small parsnip Stalk of celery 1/2 White onion 2-3 garlic cloves Salt 1 teaspoon ( LITE salt ) 2 teaspoons tomato paste 1/4 cup Viognier white wine, or simil…

Caffeine is all around us in the form of coffee, tea, and chocolate, but most runners don’t have sufficient knowledge of the substance to use it well in an ultra. It can be useful, which is why…

Caffeine is all around us in the form of coffee, tea, and chocolate, but most runners don’t have sufficient knowledge of the substance to use it well in an ultra. It can be useful, which is why there…